I-slow and Superlow - Indlela Esheshayo Yokulahlekelwa Isisindo Saphakade?
Abanye basebenzisa abacwaningi bacabange ukuthi ushintsho olulula lwezinqubo zokuqeqesha isisindo lungaba nemiphumela emihle ekwakheni imisipha. Esikhundleni sokuphakamisa isisindo samasekhondi angu-5 noma angu-7, sikhuphule kancane kancane ekunyakeni kwe-10 kuya kweyesi-14-yesibili, bese uhlehla emasekhondini angu-5 kuya kwangu-10.
Umehluko wukuthi imisipha iphelile - ifakwe ekuhlulekeni komzimba okwesikhashana - ngokuphindaphindiwe okuncane (ukubuyiselwa kabusha) - okuphansi kuka-5 ngesethi ngayinye.
Umphumela - amandla angaphezu kwamaphesenti angu-50 (imisipha) eyakhiwe emavikini angu-8-10.
Kodwa-ke, ezinye iziphathimandla, ezifana ne-American College of Sports Medicine, zihlala zingaqiniseki ukuthi kukhona ubufakazi bokuthi le nqubo ingcono kunezinye izindlela zokuphakamisa isisindo.
Ukushisa Amakholori Angaphezu - Ngisho Noma Ulala
Ukusebenza imisipha yakho ngenqubo yokuphakamisa isisindo esisheshayo kubangenisa ekugcineni ukwehluleka kwemisipha okwesikhashana - okuyinto eyenza umzimba ukuba wakhe imisipha eminingi. Futhi kungani ufuna imisipha engaphezulu? Ngoba imisipha ivutha amakholori ngisho nokuphumula, ngisho nalapho ulala. Uma ubeka amakhilogremu angu-3 emisipha, ishisa amakholori angu-9 000 ngenyanga noma amanye ama-khalori angama-100 ngesigidi ngasinye semisipha ngosuku. Lokho kuhlanganisa futhi kungenza umehluko phakathi kokulahlekelwa (noma ukugcina) isisindo noma ukuthola isisindo.
Ngenxa yokuthi abathile abathile basho ukuthi izindlela eziphuthumayo zifaka imishanguzo esheshayo kunamazinga avamile wokuphakamisa isisindo, ungase uthole ukujula kokulahlekelwa isisindo noma ukugcinwa kwesisindo.
Abesifazane nabadala kanye nabesilisa bangazuza. Futhi ungakhathazeki, ngeke ukhululeke, uzomane uhlakulele umsila onobuhle, obheke kahle ukuze unike umzimba wakho ube yinto ejabulisayo.
Ngisho noma inqubo encane ingafaki isisindo ngokushesha, kuseseyindlela ephumelelayo yokwakha imisipha. Ukuzivocavoca umzimba kuphakanyiswa kabili ngesonto kubantu abadala, ikakhulukazi asebekhulile, ukugcina isisindo somzimba sempilo.
Ukuguqula ukuNciphisa
Kulula ukuguqula isisindo samahhala noma ukuzivocavoca kwe-theraband kuya endleleni encane, nje hamba kancane. Esinye isihluthulelo ukuhamba ngokushesha njengoba udinga ukugcina isinyathelo sishukumisela kunokuba ungene ezingxenyeni. Kungathatha amasonto ambalwa ukunciphisa ukunyakaza kwakho ngenkathi uyigcina ekubeni yi-jerky.
Qala ngezisindo eziphansi - ngisho noma uyenze ukuzivocavoca umzimba. Bona umehluko ohamba kancane ozokwenza - uzozizwa uvutha futhi uyamangala ukuthi uma u-5 noma u-8 awukwazi ukuphakamisa noma yikuphi.
Yeka ngaleso sikhathi bese uqhubeka nokuzivocavoca olandelayo esimisweni sakho. Uma ufuna ukuphinda usebenzise umzimba ngamunye ngesethi yesibili, yenza kanjalo, nakuba kungacatshangwa ukuthi kuyadingeka ngoba ekubekeni kokuqala usebenzise imisipha yakho ekukhathala, okubangela ukuba kuthuthukiswe imisipha.
Ukuhamba Nokukhuphula
Kufanele uyenze kangaki ukuphakamisa isisindo ukwakha imisipha ? Ayikho ngaphezu kwanoma yimuphi omunye usuku. Udinga izinsuku phakathi komzimba wakho ukulungisa nokukwakha imisipha entsha. Ukuhamba ukuvivinya umzimba okufudumele ukuze umzimba wakho uhambele. Ngemuva kokuhamba kwakho, sebenzisa imizuzu engu-20 ngesisindo somzimba esiphezulu sokuphakamisa isimiso izikhathi ezintathu ngesonto.
> Imithombo:
> Westcott, WL et al. Imiphumela yokuqeqeshwa okuqhubekayo okusheshayo nokuphuthumayo kokuvinjelwa kwamasipha. Umagazini weMithi Yezemidlalo Nokuzivocavoca . 41: 154-158, 2001.
> Carpinelli RN, Otto RM, Winett RA. Ukuhlaziywa okubalulekile kwe-ACSM Isikhundla Hlala ekuqeqeshweni kokuphikisa: Ubufakazi obanele ekusekelweni izinqubo zokuqeqesha ezikhuthaziwe. I-Journal of Physiology Exercise Online 2004; 7 (3): 1-60
> I-American College of Sports Medicine Indawo Yokuma: Amamodeli okuqhubekayo ekuqeqesheni ukumelana nabantu abadala abanempilo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (3): 687-708. i-doi: 10.1249 / mss.0b013e3181915670.