Njengomsebenzi omningi ongokomzimba lapho kuhileleka ukunyakaza okuphindaphindiwe noma okunamandla, ukuqeqesha isisindo kungabangela ukulimala. Kodwa, uma kuqhathaniswa neminye imisebenzi yezemidlalo nemidlalo efana nebhola, amazinga okulimala aphansi kakhulu.
Ucwaningo olwanyatheliswa ku- Journal of Strength and Conditioning Research lwathola ukuthi ibhola , ibhola lezemidlalo kanye nobusika kubangela ukulimala okungaphezu kuka-10 kuya kwezingama-20 ngamahora angu-100 okubamba iqhaza kunokuqeqesha isisindo nokusimamisa umzimba.
Ulwazi luvimbela ukulimala
Ungagwema ukulimala ngokusebenzisa indlela ehlakaniphile neyolwazi ekuqeqesheni isisindo somzimba. Indlela yakho-ifomu lakho nendlela owenza ngayo umsebenzi-kubalulekile ekunciphiseni ukulimala. Ngakho-ke yizigwebo mayelana nohlobo lokuzivocavoca nomthwalo ozama ukuwuphakamisa , ukucindezela noma ukucindezela, ikakhulukazi maqondana nokuqina komzimba wakho, amandla, amathambo nemisipha, nesimo sokulimala.
Masihambe ngezinkinga ezibaluleke kakhulu zokuphepha kokusebenza ekuqeqesheni isisindo, ekhumbula ukuthi "ukuphepha" kungaba yisikhathi esihambisanayo; yini eyingozi kuwe kungase kube yingozi kumuntu onolwazi oluthe xaxa, ukuqeqesha noma ukuhlelwa komzimba okuhlukile.
Abaqalayo Ngokumelene Nabaqeqeshi Abayisisindo Abanolwazi
Uma usebenzise isikhathi eside, umzimba uqinisa amandla, ukukhuthazela, ubuningi futhi ngisho nokuguquguquka nokuqina emathethini, emigqumeni nasemisipha. Lokhu kulungiswa okuqhubekayo kubizwa ngokuthi "umphumela wokuqeqesha," futhi yisinye sezizathu zokuthi ukhuthazwa ukuba uqeqeqe njalo, njalo futhi ngokunyuka kancane kancane ngamandla, umthwalo noma isikhathi.
Uma uke waba ukuqeqeshwa isisindo isikhathi eside, cishe uzokwazi ukwenza izivivinyo eziyinkimbinkimbi enkulu, futhi mhlawumbe ingozi enkulu, kunokuqala.
Ulwazi oluningi ngezansi lungu-Wabasaqalayo.
Ukuziphendulela Kwakho Ne-Anatomy
Kungakhathaliseki ukuthi ungenza umsebenzi othile ngokuphepha ungancika esitokisini sakho samathambo nesisiphako, esivela noma ngenxa yengozi yangaphambili noma ingozi .
Isibonelo, angifuni i-barbell squat ngesisindo emahlombe noma ngenza ama-pulldowns ne-bar ngemuva kwekhanda. Ngisho nokujikeleza okuncane kwehlombe ngalesi siqondiso akusizi kahle futhi mhlawumbe kuyingozi kimi, njengoba ngiye ngaba nokulimala kwe- rotator emaceleni omabili.
Qaphela izikhundla, izinhlobo zokuzivocavoca kanye nemithwalo eyenza uzizwe ukhulisa amalunga, imigudu, imisipha kanye namathenda kakhulu kakhulu kunalolu hlobo lwendalo. Ukuzivocavoca okunye okwenza imisipha efanayo kuvame ukukhona. Inselele wena, kodwa sebenzisa ingqondo ejwayelekile.
Yenza Ukuzivocavoca Ngokufanele
Ukuzivocavoca ngalunye kunemihlahlandlela yefomu elifanele kanye nokwenziwa kobuchwepheshe. Qinisekisa ukuthi uhambisane neziqondiso ezijwayelekile zokugcina ifomu elifanele.
Ukusebenzisa ngokweqile ngokumelene nokulimala okwakhiwa kwesisindo ku-Weight Training
Uma usebenzise njalo futhi ukhululekile, amathuba okuthola lokho okubizwa ngokuthi "ukulimala ngokweqile" kwesinye isigaba sokuqeqeshwa kwakho. Lokhu kuvame ukuphumela ekutheni i-tenderon esebenze ngokweqile, engabangela i-tendonitis.
Ama-tendons ajoyina imisipha kuya ethambo. Ukulimala kungase kube okuncane futhi kuphendule ukuphumula, noma kungase kube inkinga engapheli. Ukulimala ngokweqile kuvame kakhulu kubantu bezemidlalo nokuzivocavoca ngokweqile, nakuba ukunciphisa okuncane okusebenzayo kuvame ukuthuthukisa ukulimala.
Kulimala okungaphezu kakhudlwana kwenzeka lapho isakhiwo siphula noma sigqokwe ngokuhamba kwesikhathi. Imisipha kanye namagundane, ama-tendon adutshulwa emathanjeni, futhi i-cartilage eboshiwe futhi ephukile ehluleka ukuvikela amathambo ekugubheni ndawonye ngokuvamile kunezinkinga ezinkulu kakhulu lapho kudingeka khona ukwelashwa.
Izindawo Ezinkulu Ezinkulu Zokulimala ezintathu
Ekukhuliseni, izindawo ezilimale kakhulu ziyi-back, amahlombe, namadolo aphansi. Ukulimala okuningi okuhlobene nakho kulimala ngokweqile, futhi amaphesenti amancane ayingozi nakakhulu. I-back back ephezulu iphakamisa uhlu, noma kunjalo, futhi lokhu kuhambisana nemidlalo eminingi. Ngokungangabazeki kubonisa ubuthakathaka obuthakathaka bomuntu.
Kulolu cwaningo oluthile lwabaphathi bezisebenzi, abaphenyi bathi, "Ukulimala okuvamile kwe-elite weightlifters kuwukulimala ngokuyinhloko, hhayi ukulimala okulimazayo okwehlisa ubuqotho obuhlangene."
Kodwa-ke, kuyoba iphutha ukucabanga ukuthi ukuqeqeshwa ngezinsimbi ezingeni lokuzilibazisa nokuzikhandla kukubeka engozini enkulu yalezi zingozi kunokuhlala phansi .
Ukusetshenziswa kancane kwesisindo kumisipha kanye namalunga usebenzisa isisindo esihle ohlelweni olufanele lokuqeqesha cishe kungenza ube namandla kakhulu nokumelene nokulimala kunokuba ungazange uqeqeshe amandla. Ngisho nabantu abane-arthritis bathola ukuthi ukuqeqeshwa kwesisindo kuthuthukisa kunokuba kuhlaziye isimo sabo.
Nakuba ukuzivocavoca okufana ne- squat kwenza ukucindezeleka emadolweni, ama squats amahafu kunama-squats egcwele kuze kube sezingeni eliphansi liphephile uma lenziwe kahle. Ukulimala kwamadolo amaningi ezemidlalo kuvela ngokuphazamiseka okungazelelwe, ukuxubana kwegazi, kanye nemithonya yecala elifana ne-football, basketball kanye nemidlalo yasebusika, kunokuba idolo liguquguquke futhi likhule ngaphansi komthwalo wokuphakamisa isisindo.
Ukuzivocavoca okungenzeka kube yingozi
Nasi uhlu lwezivivinyo zokuqeqesha isisindo ngokuvamile ezibhekwa njengeziyingozi. Kodwa-ke, udinga ukucabangela lolu hlu kumongo wezinga lakho lesipiliyoni namakhono owaziwayo noma ukungakwazi, njengoba kuxoxwa ekuqaleni kwalesi sihloko.
Nakuba ukuqeqeshwa okuningi kungaba yingozi-izisindo ziyindlala-lolu hlu lubandakanya ukuzivocavoca okuye kwaphakanyiswa ukuthi kungenzeka ukuthi kungabangela ukulimala noma ngabe izindlela ezifanele kulo msebenzi zilandelwa (isayithi elichaphazelekile lihlehlisiwe). Isizathu ngokuvamile ukuthi inhlangano yokuzivocavoca ibeka ingxenye ethile yokujoyina kwakho endaweni ehlehlisiwe lapho kungenzeka khona ukulimala.
- Isikwele esigcwele (idolo)
- Umshini wokwandisa umlenze (amadolo)
- Umugqa oqondile, ukumbamba okuncane (ihlombe)
- Lat Pulldown ngemuva kwekhanda (ehlombe)
- Military, phezulu, cindezela ngemuva kwekhanda (ehlombe)
- Umugqa wethebula, ubuyele emuva (emuva)
- I-Barbell ekuseni, ibuyele emuva (emuva)
- Ukufa kwesibindi esinamahloni okubuyiselwe emuva (emuva)
- Ukucindezela komlenze ohlezi ngesisindo esiningi (emuva okuphansi)
- Hlala ngemilenze eqondile kunokuba amadolo aguqe (ephansi emuva)
- Yehlisa situp [emuva okuphansi]
- Izinzwane ezithinta, imilenze eqondile (ephansi emuva)
I-General Points kuFomu Elihle
- Gcina emuva ngokuqondile lapho ugoqa ezinqulwini zokuzivocavoca njengama-squats, ama-deadlifts, ekuseni, imigqa egobile nemigqa yekhebula. Iphuzu eliyinhloko ukuthi ngisho noma umhlane wakho usezingeni eliphezulu futhi uncike phambili, liqondile futhi aliphihliwe emgodleni.
- Ungalokothi ukhiphe amalunga. Lokhu kunconywa kuvame ukuphelelwa yisikhathi. Abacindezeli bamandla ebhentshini be-Powerlifting kuyadingeka ukukhiya ama-elbow emncintiswaneni. Akukho monakalo oyokwenziwa ngokulungisa i-elbow noma ama-knee joints uma nje ungawabheki kanzima ngaphansi komthwalo.
- Ungavumeli amadolo ukuthi akhothamele ngokweqile ngaphakathi noma ngaphandle, noma ama-elbows ukuba awele ngemuva noma phambili uma enza ukuphakamisa noma ukucindezela. Ufuna ukwesekwa okuphezulu futhi ukuvimbela ukubambisana ukusuka ekunciphiseni ngaphansi kwengcindezi.
- Gcina ikhanda njengalokhu kunokwenzeka futhi intamo ilawulwa lapho kuqeqeshwa isisindo. Qinisekisa ukuthi uyazi ukuthi wenzani uma unciphisa isisindo ngemuva kwekhanda endaweni yomgogodla wesibeletho.
- Qaphela ngezindlela zokuzivocavoca ezibeka ukuhlanganiswa kwehlombe ngaphandle kwezinyathelo zokuhamba noma ngaphansi komthwalo ongazizwa ukhululekile. Ihlombe inezinhlobo eziyinkimbinkimbi kakhulu zokunyakaza kwanoma yiluphi uhlanganiso. Awufuni ukuzwa ubuhlungu ekuhlanganyeleni kwehlombe ekunwetsheni, kwesikhumba, ekuthathweni noma ekushintsheni. Ekuzivocavoca umzimba, njengama-presses ebhentshini nama-presses ehlombe, gcina izingxenyana nezingalo ezingaphezulu zihamba kancane kakhulu kunezingxenye eziphansi phansi njengoba usinciphisa isisindo. Lokhu kungukuphepha okuhle kwaqalayo. (Emncintiswaneni womncintiswano webhentshini, ibha kufanele ihlehliswe esifubeni.)
- Sebenzisa umsizi we-buddy noma othi "spotter" lapho uphakamisa izisindo ezikhululekile. Uma ungabaza, phakamisa izinsimbi ezilula.
> Imithombo:
> Calhoon G, i-Fry AC. Ukulimala Amanani namaphrofayli we-Elite Competitive Weightlifters. J Athl Train. Jul; 34 (3): 232-238, 1999.
> Hamill BP. > Ukuhlobana > ukuphepha kwe-weightlifting nokuqeqeshwa kwesisindo. J Strength and Conditioning Research , 8,1: 53-57, 1994.