Sebenzisa ukuhlolwa kwe-pushup
Ukukhuthazela kwemisindo yikhono lomzimba noma iqoqo lezinhlanzi ukusekela ukuphikisana okuphindaphindiwe ngokumelene nokumelana isikhathi eside. Ngenye yezingxenye zokuqina kwemisipha, kanye namandla anamandla namandla .
Izinhlobo ze-Muscular Endurance
Ekuqeqeshweni kwamandla, ukukhuthazela kwemisipha kubhekisela kwinani lokuphindaphindiwe kokuzivocavoca okulodwa ongakwenza ngaphandle kokudinga ukuyeka nokuphumula.
Izibonelo zifaka ukuthi ungayenza kaningi kangakanani isikhala esiphelele, ukuhlala phansi, noma i-curl ye-bicep ngokulinganisa okulula kuya kokulinganisela ngaphambi kokuphulwa ifomu.
Uhlobo oluthile lokukhuthazela kwemisipha olusetshenziswa ngesikhathi sokuzivocavoca komzimba njengokubhukuda, ukubhukuda, noma ukuhamba ngebhayisikili ngokuvamile kuthiwa ukukhuthazela kwengqondo noma ukukhuthazela kwe-cardiorespiratory futhi kuhlukile kuncazelo yokuqeqeshwa kwamandla. Ukuqeqeshwa kokukhuthazela kulezi zindlela zemisebenzi yokwakha kwakha izinhlelo zegesi zomzimba, ama -muscle fibers kanye nama-capillary angase asekele isikhathi eside sokuzivocavoca, njengokugijima umqhudelwano noma ukuhamba ngebhayisikili ngamamitha ayi-100.
Ukulinganisa Ukukhuthazela Kwemisipha
I-American College of Sports Medicine ikhuthaza ukuhlolwa kokuqina komzimba kanye nokuhlolwa kwamandla emisipha lapho uqala uhlelo lokuqeqeshwa kwamandla. Imiphumela izosiza umqeqeshi ukuthi abeke ukuqina okuhle kanye nemithwalo yemithwalo yakho yokuzivocavoca.
Ukuhlolwa kwe-pushup kuvamise kwenziwa njengendlela ethile yokukhuthazela komzimba emzimbeni.
Wenza amaphuzu amaningi ngangokunokwenzeka ngaphambi kokuthi uphule ifomu. Kukhona ukuhlolwa kwe-pushup okushintshiwe kwabesifazane. Lokhu kungase kube ukuhlolwa okuphelelwe yisikhathi ukubona ukuthi mangaki ongakwenza ngomzuzu. Ungakwazi ukuqhathanisa ukuthi ukusebenza kwakho kufanelana kanjani nabanye ngesigaba sakho sobudala nesigaba socansi. Ngokulandela le namba ngokuhamba kwesikhathi, ungabona ukwanda noma ukwehla emzimbeni omkhulu wokukhuthazela kwemisipha.
Ukuthuthukisa Ukukhuthazela Kwemisipha
I-American College of Sports Medicine incoma ukusebenzisa uhlelo lokuqeqeshwa kwamandla aphansi ukuze kuthuthukiswe ukukhuthazela kwemisipha. Umthwalo wesisindo kufanele ube ngaphansi kwamaphesenti angu-50 okuphindaphindiwe (isisindo esiphezulu ongasisebenzisa ngokuphindaphindiwe kokusebenza). Lokhu ukukhanya ukulinganisela umthwalo omkhulu. Wenza inombolo ephakeme kakhulu yokuphindaphindiwe, isethi engu-15 kuya ku-25 ngesethi ngayinye, isethi eyodwa noma amabili.
Ukuze uthuthukise ukukhuthazela kwemisebenzi yokuzivocavoca kwe-cardiorespiratory efana nokugijima kanye nokuhamba ngebhayisikili, ukwandisa kancane kancane isikhathi osichitha kulo msebenzi ngezinga elilinganiselwe. Nakuba lokhu kuzoholela emisipha ehlose ukukhuthazela, kuvame ukuxoxwa njengokukhuthazela kwenhliziyo.
Ukuqeqeshwa kwe-Muscle Endurance
Sebenzisa le migomo yokukhethwa kokuzivocavoca, ukulayisha kanye nevolumu, izikhathi zokuphumula, imvamisa, nokuphindaphindiwe ukuphindaphinda ukwenza isifundo se-novice, esiphakathi noma esithuthukile sokukhuthazela kwemisipha. Lokhu kuqeqeshwa kusekelwe esimweni sokuma kwe-ACSM ekuqeqeshweni kwesisindo nokuqeqeshwa kokuphikiswa.
Ukunciphisa ukuqeqeshwa okulinganiselwe nezilinganiso eziphansi kanye nokuphindaphinda okuphezulu kuye kwaboniswa yiziningi zezifundo ukuba zibe yindlela ephumelela kakhulu ekuthuthukiseni ukukhuthazela kwemisipha kanye nokuqina okukhulu (noma amandla) ukukhuthazela.
Ukuzikhethela Ukuzivocavoca Ukukhuthazela Kwemisipha : Ukuzivocavoca ozikhethayo kufanele kusebenze amaqembu amakhulu ama-muscle noma amaqembu amaningi ama-muscle ekukhathala, okwenza kube nezinguquko kumisipha ezokwakha ukukhuthazela. Uhlelo lokukhuthazela kwemisipha lungasebenzisa izivivinyo ezahlukene, kufaka phakathi labo abasebenzisa imilenze eyodwa noma emibili noma amalunga amabili noma amabili. Izinhlelo zingahlakulela izinhlanganisela zokulandelana kwe-novice, ephakathi, nokuqeqeshelwa phambili.
Ukulayisha kanye nomqulu: Ubufakazi bubonisa ukuthi ukulayishwa kwezinhlelo eziningi ezihlukahlukene futhi zingasetshenziswa:
- Ukuqeqeshwa kokuzivocavoca nokuphakathi: Imithwalo elula yokusetshenziswa kufanele isetshenziswe ebangeni kusukela ku-10 ukuya ku-15 okuphindaphindiwe.
- Ukuqeqeshwa okuthuthukisiwe: Amasu okulayisha ahlukahlukene angasetshenziselwa amaqoqo amaningi ngokuzivocavoca okuphakathi kokungu-10 kuya ku-25 okuphindaphindiweyo ngesethi noma ngaphezulu, ohlelweni oluqhubekayo, oluqhubekayo oluholela ekwenzeni ivolumu ephakeme.
Izikhathi zokuphumula: Izikhathi zokuphumula ezincane kufanele zisetshenziselwe ukuqeqeshwa komzimba. Isibonelo, imizuzu eyodwa kuya emibili yokusetha okuphezulu-okuphindaphindiwe (okuphindaphindiwe kuka-15 kuya kwezingu-20 noma okuningi), nangaphansi komzuzu owodwa wokulinganisa (okuphindwe kabili kuya kwezingu-15). Ukuqeqeshwa komjikelezo kuhle ukuzwakalisa ukukhuthazela kwemisipha yendawo, futhi isikhathi sokuphumula kufanele sigcwalise isikhathi esithathayo ukusuka esiteshini esisodwa sokuzivocavoca kuya kwesinye.
Ukuvama: Ukuvama kokuqeqeshwa kokukhuthazela kwemisipha kufana nalokhu ekwakheni imisipha emikhulu:
- Abaqalayo: Izinsuku ezimbili kuya kwezintathu isonto ngalinye lapho beqeqesha wonke umzimba.
- Ukuqeqeshwa okuphakathi: Izinsuku ezintathu ngesonto ukusebenza umzimba wonke kanye nezinsuku ezine ngesonto uma usebenzisa imikhakha yokuhlukanisa yokusebenza komzimba ophezulu nangaphansi.
- Ukuqeqeshwa okuthuthukisiwe: Sebenzisa imvamisa ephakeme kwezinsuku ezine kuya kweziyisithupha ngeviki uma ukusebenza kuhlukaniswa yiqembu lezinsizwa.
Ukuphindaphinda Velocity : Ukuvinjelwa okuhlukile kokuphambana kungasetshenziswa ngokususelwa kwinombolo yokuphindaphinda:
- Ukuhamba okusheshayo okungasetshenziswa kungasetshenziswa uma wenza inombolo ephindaphindiwe yokuphindaphinda (10 kuya ku-15).
- Ukulinganisela okusheshayo okusheshayo kuyasebenza kakhulu uma uqeqesha ngenani elikhudlwana lokuphindaphindiwe, okufana no-15 kuya kwangu-25 noma ngaphezulu.
Izwi elivela
Ukuqeqeshwa kobuhlungu be-muscle kumele kuhlotshaniswe nomsebenzi wakho ohlosiwe, kungakhathaliseki ukuthi wenza ama-squats ama-barbell noma ugijima i-marathon. Kungenzeka ukuthi unesikhathi esilinganiselwe sokuqeqesha isonto ngalinye, futhi kufanele ucabange ukuthi uyayisebenzisa yini ukuqhuba ukuqeqeshwa okuxilisayo komzimba noma ukwenza imidlalo yakho.
> Imithombo:
> Garber CE, uBlissmer B, Deschenes MR, et al. Ukulinganisa kanye nekhwalithi yokuzivocavoca ekuthuthukiseni nasekulondolozeni i-Cardiorespiratory, i-Musculoskeletal, ne-Neuromotor Fitness kubonakala sengathi i-Healthy Adult. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (7): 1334-1359. i-doi: 10.1249 / mss.0b013e318213fefb.
> Ukuthola ukuhlolwa kwe-Professional Fitness. I-American College of Sports Medicine.
> Amaphrofayili Okuqhubekayo Ekuqhutshweni Ukuphikiswa Kwabadala Abanempilo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (3): 687-708. i-doi: 10.1249 / mss.0b013e3181915670.