Uke wezwa ngezembatho zokucindezela? Ukugqoka okuphambili kwe-tech kugqoke abagijimi bokukhuthazela abaphezulu nezinkanyezi zezemidlalo. Kodwa ezinye izinto zokugqoka zigqoke izingubo zokucindezela ukulahlekelwa isisindo . Ngakho basebenza? Kukhona ezinye izinzuzo zamagesi zokucindezela abantu abasha bokuzivocavoca futhi abakhuluphele ngokweqile. Kodwa kufanele wazi ukuthi izingubo ezikhethekile zingakwazi yini futhi azikwazi ukwenza ngaphambi kokutshala.
Iyini izingubo zokucindezela?
Izingubo zokucindezela zibukeka njengezinye izingubo eziningi zokugqoka ozibonayo ku-gym noma esitolo sempahla yezemidlalo. Okwenza kube okuyingqayizivele, noma kunjalo, ukuthi iboshwe ngokuqinile ukusekela nokuvimbela izicubu zomzimba wakho. Ngenkathi lokho kungase kungabonakali kukhululekile, amasokisi okucindezela, izibani nezintonga kukunikeza umuzwa wokusekelwa futhi "ugcinwe" kodwa hhayi ngendlela embi. Izembatho zivumela umzimba wakho ukuba uhambe ngokukhululekile kokubili nangemva kokuzivocavoca.
Ezinye izingubo zokugqoka zibhekwa ngokuthi "ibanga lezokwelapha" futhi zisetshenziselwa izilungiselelo zezokwelapha ukuze zisebenzise ngemuva kokuhlinzwa noma ukuphatha izinkinga zokujikeleza. Izingubo eziningi zokucindezela ezenziwe ngabakhiqizi bezemidlalo (uhlobo olutholakala esitolo sezimpahla zemidlalo) akuzona ibanga lezokwelapha futhi zivumela ukunyakaza okuningi-nokududuza-ngesikhathi sokuzivocavoca kwakho.
Izindleko zokucindezela ukulahlekelwa kwesisindo
Iningi locwaningomabhuku lokuya kwezingcingo lugxile ezintweni zokusebenza zabagijimi abathintekayo.
Kodwa kukhona nezinzuzo eziyingqayizivele zokuzivocavoca ezintsha noma abantu abakhuluphele ngokweqile . UFred Hernandez unguMqondisi weMakethe ku-2XU, inkampani eyenza ukucindezelwa kwamagoda amadoda nabesifazane. Uyachaza kuqala ukuthi inkampani yakhe ibheka zonke izinto zokuzivocavoca ukuthi zibe "ezingokoqobo" zokuzivocavoca, nokuthi leyo gear compress ingaba usizo ikakhulukazi kubantu abakhulu nalabo abasanda kusebenza.
"Abaqeqeshwayo abathwala isisindo esiningi bangakwazi ukuhlaselwa ngokuphindaphindiwe kokusetshenziswa njengama-shin splints, strains, sprains kanye nomonakalo ohlangene, ikakhulukazi lapho beqala imishayezo yokuqeqesha entsha. Izingubo zokucindezela zisebenza ukucindezela imisipha emzimbeni womuntu ukuze unciphise umsila omncane izinyembezi ezibangelwa ukugudluka kwemisipha nokunyakaza. "
Ngamafuphi, uthi izidumbu ezinkulu zihamba phambili ngesikhathi sokuzivocavoca kanye nokugcizelela imishini kungenza umkhawulo wokunyakaza ukuvimbela ukuguga nokudabuka emzimbeni. Uthi kungase kube yinzuzo kubantu abazama ukunciphisa umzimba.
"Ngenkathi singeke sisho ukuthi ukucindezela ukugqoka izisetshenziswa zokulahlekelwa isisindo, kungasiza ekusebenziseni ingxenye yesisindo sokulahlekelwa kwesisindo somuntu. Ukucabanga ukuthi lezo zindlela zokusebenza ngokuvamile zibandakanya ivolumu ephezulu nokusebenza komsebenzi we-cardio, egqoke isambatho sokucindezela ukusiza ekunciphiseni ukulimala kwemisipha okubangelwa ukuqhuma okuphindaphindiwe kwemisebenzi ye-cardio efana nokugijima noma ukuphenya futhi kusize ukutakula ngokuthuthukisa ukujikeleza ngesikhathi nangemva kokuvivinya umzimba. "
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Uma usulungele ukuthenga uhlamvu lwakho lokuqala lokucindezela, uFred unamacebiso ambalwa. Okokuqala, uthi ukulinganisa kubalulekile ukuthola inzuzo enkulu.
"Ukucindezelwa kusho ukuthi kube nzima-hhayi ukuvimbela, kodwa ngokuqinisekile kunzima ngokwanele ukuthi uzizwe ucindezelekile." Ubuye wanezela ukuthi ngokulandela izincomo zomkhiqizi uzoletha imiphumela emihle kakhulu.
Ngakho yiziphi izingubo zokucindezela okufanele uzithenge? Lokho kungase kuxhomeke emzimbeni wakho kanye nemigomo yakho yokugqoka i gear. Ukuze uzuze ukuzivocavoca umzimba ngesikhathi nangemva kokuzivocavoca kwakho, uFred uphakamisa ukuthi uqala ngezintambo zokucindezela ngoba imilenze yakho iyohileleka emisebenzini eminingi ye-cardio yokulahlekelwa isisindo. Ngaphezu kwalokho, uthi, "imilenze yakho iyisiqhema sakho semisipha enkulu futhi sigqoke ukucindezela kuyobuyisa izinzuzo eziphezulu zomuntu ofuna ukuzuza okungcono kakhulu futhi azuze."
Kodwa-ke, ezinye izinto zokuzivocavoca, zingakhetha ukuthenga ingubo yokucindezela yomzimba ophezulu ukuze unciphise inani elithi "jiggle" elenzeka ngesikhathi sokuzivocavoca. I-top compression izosiza ukusekela isifuba sakho, isisu nesandla ukuze kukunikeze inzwa yokuqina okukhululekile. Uma lokho kukusekela kukusiza ukuba uhlale isikhathi eside ngesikhathi sokusebenza kwakho ke ukuphakama kokucindezeleka kungase kube ukutshalwa kwezimali okuhle. Ama-Tops ku-2XU afika angenamikhono, imikhono emifushane kanye nezinketho zomngcele omude ngakho kulula ukuthola isitayela ukukunika induduzo oyidingayo.
Kungakhathaliseki ukuthi uyithengisa yiphi ingubo yokucindezela, khumbula ukuthi ngeke kube umlingo womlingo wokulahlekelwa isisindo. I-compression gear ayishintshi ama-khalori amaningi futhi angeke ikhulise imetabolism yakho ngomlingo - akukho gear yokuzivocavoca ongakwenza lokho. Kodwa uma i-compression gear ingakwenza uzizwe ukhululekile uma uhamba, khona-ke kungakusiza wenze isikhathi sakho sokusebenza isikhathi eside noma usebenzise isikhathi esiningi . Uma kunjalo, khona-ke ukucindezela kwegeyimu kuyimali ebalulekile yokutshala izimali.
> Imithombo:
> Born DP, uSperlich B, Holmberg HC. "Ukuletha ukukhanya ebumnyameni: imiphumela yokucindezela izingubo ekusebenzeni nasekutholeni." I-International Journal of Sports Performance January 8, 2013.
> Lee Wallace, Katie Slattery no-Aaron Coutts. "Izingubo zokucindezela: Ingabe zithonya ukusebenza kwezemidlalo nokubuyiselwa?" "I- Australian Sports Commission Volume 28 Inombolo 4.