Indlela Ongayithuthukisa Ngayo Ezemidlalo Yakho Ngokuqeqeshwa Isisindo
Ingabe udlala ibhola, basketball, igalofu, ukubhukuda, i-baseball, ikhilikithi, noma ithrekhi nensimu? Kungakhathaliseki ukuthi yiliphi imidlalo ohlanganyela kuyo, uma kudinga amandla, futhi, noma amandla okuqhuma, amathuba ongazuza ekuqeqesheni isisindo. Ngisho nabadlali abakhuthazelayo abangenamandla kanye namandla akuyona imbono eyinhloko abangazuza emisipha emizimba ephansi nangaphansi.
Lesi sihloko sichaza izimiso eziyisisekelo zokuqeqesha isisindo semidlalo ngenkathi usebenzisa imidlalo ejwayelekile kanye nemisebenzi ukukhombisa lezo zimiso.
Imiphumela emine yokuhlolisisa okuhloswe ngayo imiphumela iyabonwa ngokuqeqeshwa kwesisindo nokuqina:
- Amandla emisipha (ukuqina)
- I-hypertrophy yama-muscular (ukuthola imisipha emikhulu)
- Amandla emisipha (okusheshayo nokuqhuma xaxa ngenkathi enamandla)
- Ukukhuthazela kwemisipha yendawo (ukuhlala isikhathi eside uma uqina)
Nazi izixhumanisi ezinhlelweni zokuqeqesha isisindo engiye ngazilungiselela ezemidlalo ehlukahlukene:
- Ibhola
- Basketball
- Ibhola
- Ukugijima
- Igalofu
- Landelela ukuphrinta
- Ukuhamba ngezintaba nokukhwabanisa
- Ibhokisi
- Ukuvuselelwa KwamaHamring
Imithetho Ecacile, Kulungile?
Okucacile yisimiso esijwayelekile sokuqeqeshwa kwezemidlalo. Kusho ukuthi uma ungakwazi ukuqeqesha ngendlela elandelana nomsebenzi wakho lapho uphikelela emidlalweni, kufanele uchithe isikhathi sakho sokuqeqeshwa isikhathi eside ngaleyo ndlela. Abagijimi bagijimela, abagijimi bayazibhukuda, badonsa ama-javelin, imidlalo yezemidlalo ithimba.
Noma kunjalo, izici zokuqina azikwazi ukutholakala ngaso sonke isikhathi emaphethini okuqeqeshwa komcimbi. Isimo somzimba ngokuvamile sidinga imisebenzi ehlanganisa ukuqeqeshwa okuqondile. Ukuqeqeshwa kwe-Aerobic nokuqina kuyizibonelo zalokhu. Ngisho nabashukumi bagijima futhi baphakamisa izinsimbi ukuze bathuthukise amandla abo aerobic namandla namandla ukuqina.
Hlola amaKhwameni okuSebenza okuSebenza okuPhambili
Ake sithi umdlalo wakho ibhola - i-American, i-Rugby, noma i-Soccer - bonke banezinto ezifanayo: ukugijima, ukuphambuka, ukuguqula, ukuguqula, ukujika nokubeka isilungiselelo. Kubalulekile ukuthi amaketanga emisipha asetshenziswe kulezi zenzo, ezibizwa ngokuthi "uchungechunge lwe-anterior ne-posterior" zenzelwe amandla, ukuzinza namandla. Ngikhuluma nge-back back, gluteals (butt), i-flexible ye-hip, i-hamstrings, i-quadriceps, imisipha yangemuva, nangaphambili kwamathanga, kanye namathumbu. Lona amandla amakhulu lapho iningi lokunyakaza kwakho kwezemidlalo nokusebenza lizoxhomeka.
Ngokuqinisekile, uma u-linebacker noma i-rugby phambili udinga amahlombe anamandla nemisipha yentamo futhi, kodwa wonke umuntu odlala izidingo zezemidlalo zethimba eliphakathi kwesigcawu esisemkhatsini wezinsimba eziphakathi kwamasongo okwenzeka ekuqaleni . Labo abahlanganyela e-basketball, hockey, baseball, skiing nokuningi bangase bazuze ekuzinzeni nasezinzimbeni kulezi zinhlanzi.
Izindlela ezinhle kakhulu zokuthuthukisa lezi zinhlanzi ziyizinkampani ezinkulu, i-squat kanye ne-deadlift kanye nokuhlukahluka kanye nezandiso. Uhlelo oluphelele luzosiza futhi, kodwa lezi zikhwama ezimbili ezinkulu zizokwenza izimangaliso zomlenze, u-hip, butt, amandla futhi emuva kwesisu.
Ngaphezu kwalokho, uhlelo lokubhukuda, isibonelo, lungadinga ukugxila okwengeziwe emahlombe, izingalo kanye nemisipha yangemuva.
Cabangela Izidingo Zamandla, Ubuningi, Namandla
Umdlalo wakho ungase ube namandla namandla ezemidlalo njengemidlalo noma ukudubula, noma izidingo zingase zibe ukuxuba kwamandla nokukhuthazela, okuyizinto eziningi ezemidlalo yethimba lezemidlalo. Noma ngabe yikuphi, ukuthuthukisa amandla ayisisekelo, noma ngaphandle kwemisipha ye-hypertrophy, kuwumgomo oyinhloko wokuqeqeshwa okujwayelekile. Izinhlelo zamandla ngokuvamile zihlanganisa imithwalo esindayo kanye nenani elincane lokuphindaphinda.
Ezinye zezemidlalo zidinga inqwaba (imisipha hypertrophy) namandla - amadoda amakhulu ebhola (NFL, rugby) isibonelo - kanti abanye kudingeka bahlanganise amandla afanele ngokuhamba, isivinini, nokukhuthazela - umdlali phakathi kwebhola ( ibhola) kungaba yisibonelo.
Emandleni ethuthukayo, ijubane lokuphakamisa ukuqeqeshwa noma ukuzivocavoca kubalulekile. Amandla, isibonelo, ukucabangela okubalulekile ukubhekana nabadlali bebhola, kodwa nokho ukuqhuma kwe-batter ku-baseball noma ukushaya kwesibhamu kumdlalo wekhilikithi noma ukugoba kwe-golfer. I-Tiger Woods ibonise ukuthi uhlelo oluhle lokuqeqesha isisindo lungenza kanjani ukuthuthukiswa kwamandla emdlalweni odinga ukushaya ibhola.
Cabanga ngezidingo zokuvimbela ukulimala
Ukuvimbela ukulimala yisici sokuqeqeshwa kwesisindo ngokuvamile esingaziwa. Ngenkathi ingabanikazi ekukhuleni okuyinhloko ekusebenzeni kwezemidlalo, ukuvimbela ukulimala ngokuqinisekile kungasiza ekusebenzeni kwezemidlalo ngokuqinisekisa ukuthi umdlali ufanelekile ezikhathini ezibalulekile ekhalendeni lomcimbi.
Ukuqinisa amaqembu omzimba aphezulu kakhulu njengama-back back and hamstrings, i- rotator cuff complex kanye nemisipha ye-quadriceps elawula umsebenzi wokuguqa ngamadolo anganikeza izinzuzo zokusebenza uma kungekho amandla amakhulu, amandla noma ukukhuthazela okuzuzayo. Gcina lokhu engqondweni lapho ukuqeqeshwa isisindo somdlalo ongase ungacabangi ngaso ekuqaleni ukuze uzuze izisindo. Ukukhuthazela ukugijima, ukuhamba ngebhayisikili noma ukubhukuda kungaba izibonelo.
Isifingqo
Ngokufingqiwe, izinhlelo zokuqeqesha isisindo kufanele zilungiselelwe ngqo abantu abacabangayo ngemidlalo, indima - ezemidlalo yethimba isibonelo - noma umcimbi othize ngaphakathi kwezemidlalo ezifana nomkhondo nomkhakha noma ukubhukuda noma ukuvocavoca. Ulwazi olungenhla kufanele lunikeze isiqalo esihle.