Ungahlola izinga lakho lokuzivocavoca ekhaya ngezivivinyo ezilula
Ukuhlolwa kokufaneleka kuyindlela enhle yokuhlola izinga lakho lokuzivocavoca ekuqaleni kokuqala komsebenzi wokusebenza. Bangakusiza ukuthi ulandele intuthuko yakho futhi unqume ukuthi udinga kuphi ushintsho esimisweni sakho sokuzivocavoca ukuze uqhubeke nokuqhubeka.
Uma ufuna ukuhlolwa okuningiliziwe, futhi okubiza kakhulu kwezinga lakho lokuzivocavoca, ungaya ebhodini lokusebenza lezemidlalo ukuze ufunde i- VO2 Max yakho (inani eliphakeme kakhulu lomoya okwenziwa ngumuntu ngesikhathi sokuzivocavoca okukhulu noma okukhulu) LT yakho (umgqa wesigceme) , nokuzivocavoca umzimba, kodwa iningi labantu lokhu akudingekile (ngisho noma kungabizi).
Uma ungewona umdlali we-elite, noma ufuna ukulandelela ezinye izilinganiso eziyisisekelo, kunezivivinyo ezimbalwa ezilula zokuzivivinya umzimba ongazenza wena ekhaya. Qinisekisa ukuthi ukhulume nodokotela wakho ngaphambi kokwenza noma yikuphi ukuzivocavoca ongajwayele ukuze uqinisekise ukuthi iphephile kuwe.
Ake sibuke izivivinyo ezine zokuzivocavoca ongayenza, noma okungenani eduze, ekhaya.
I-BMI (I-Mass Mass Index) Isilinganiso
I-BMI noma i-Body Mass Index yindlela elinganisela isisindo somzimba esihle somuntu esekelwe kwisilinganiso nesisindo sokuphakama. Ngisho noma isibalo se-BMI singesimo esingacacile sokubunjwa komzimba, sitholakale sibe inkomba enokwethenjelwa kokubili komzimba kanye nezincomo ezinhle zesisindo kubantu abaningi.
Ngokungafani nezilinganiso eziqondile zomzimba zomzimba , i-BMI ayikwazi ukukutshela ngokuqondile ukuthi isisindo sakho sinesisindo esingakanani nesisindo somzimba-umakhi womzimba, isibonelo, angabonisa ukuthi une-BMI ephezulu ngenxa yesisindo esengeziwe se-muscle, ngakho-ke ukulinganisa kwe-BMI akuyona inkomba enokwethenjelwa kulezi zimo-kodwa kuyindlela elula yokulandelela inqubekelaphambili ngesikhathi sohlelo lokulahlekelwa isisindo somuntu ojwayelekile.
Amandla amakhulu novivinyo lokuzinza
Amandla ayisisekelo nokuhlolwa kokuzinza kuyisivivinyo esenziwe ngumqeqeshi wemidlalo uBrian Mackenzie. Ukuhlolwa akuhlolisi nje kuphela amandla okuqala nokuzinza okunikeza ukuhlolwa igama layo, kepha kuyisilinganiso samandla omzimba aphezulu kanye. Ngezinye izikhathi kubizwa ngokuthi ukuhlolwa kwempilo yeplanki ngenxa yeplank isikhundla esetshenziswayo.
Inzuzo yalesi sivivinyo yinto elula, kanye nendlela esenza ngayo imisipha eminingi ngaphezu kwanoma yikuphi ukuvivinya umzimba kwesisu. Ukuhlolwa kungakusiza ukufunda kahle amandla akho wamanje futhi kungasetshenziswa ukulandela inqubekelaphambili yakho ngokuhamba kwesikhathi.
Abantu abaningi abangenza i-crunches eyikhulu bayamangala uma bengakwazi ukuqedela ngokugcwele lokhu kuhlolwa. Zama futhi uzibonele. Uma ungeke uqede ukuhlolwa, noma kunjalo, ungakhathazeki. Kusho nje ukuthi kudingeka usebenze ekuthuthukiseni amandla akho angaphakathi .
Push Up Test
Ukuhlolwa kwe- push-up sekuyisikhathi eside kakhulu ngoba kulula futhi kuphumelele, kokubili njengokuvivinya umzimba komzimba futhi njengendlela yokulinganisa amandla okuqina omzimba nokuqina. Ungahlola amandla akho omzimba ongaphezulu futhi uhlole inqubekelaphambili yakho ngokuhamba kwesikhathi. Amandla omzimba ophezulu ayadingeka kubagijimi abaningi, kanye nabazali abathatha izingane noma izikhwama, futhi ngokuvamile kuvame ukukhombisa ukuqina komzimba.
Ngemuva kokuqedela uhlolo, ungakwazi ukuqhathanisa imiphumela yakho ezinkambisweni nezincomo zonyaka wakho nobulili bese ulandelela intuthuko yakho ngokwenza uvivinyo njalo ezinyangeni ezimbili kuya kwezintathu.
Isivivinyo Sokuqalisa Amaminithi angu-12
Ukuhlolwa komzuzu okuyishumi nambili noma "Ukuhlolwa kwe-Cooper" kwakhiwa nguDkt. Ken Cooper ngo-1968 ukuze amasosha ahlole ukuqina komzimba we-aerobic futhi anikeze ukulinganisa kwe-VO2 max. Isivivinyo sokugijima sisasetshenzisiwe namhlanje futhi kuyindlela elula yokuhlola ukufaneleka kwe-aerobic.
Ngokusobala, lokhu kuvivinya kwabagijimi, futhi kufanele kwenziwe ngemuva kokufudumala okukhulu. Kubuye kwenziwe kahle ngethrekhi ukuze ukwazi ukukala ngokunembile ibanga (noma eceleni komgwaqo noma umzila lapho ungasebenzisa khona i-GPS). Vele uvule ibanga ugijimise emaminithini angu-12 kwenye yalezi fomula ukuze uthole isilinganiso se-VO2 Max yakho.
- KuMiles: VO2 max = (35.97 x miles) - 11.29.
- Emakhilomitha: VO2 max = (22.351 x amakhilomitha) - 11.288
Ukusebenzisa izinombolo zakho kukuvumela ukuba uqhathanise ukukhuthazela komzimba wakho nabantu abalingani bakho nobudala obufanayo.
Ngaphansi kwezilingo zokuvivinya ekhaya
Izivivinyo zempilo ezingenhla zingenziwa kusukela ekududeni kwemigwaqo yakho noma emigwaqweni yakho. Okuhlanganisiwe, ukuhlolwa kungakunika umbono omuhle ngempilo yakho yonke, kodwa ngakunye kungakusiza ukuthi ubone ukuthi yini okudingeka usebenze kuyo. Isibonelo, uma ulwa namandla angaphakathi nokucindezeleka ukuzinza ungase udingeke usebenze ekwandiseni amandla akho angaphakathi. Ukubunzima nokuhlolwa kwe-pushup kungase kusho isidingo sokusebenza ngamandla akho omzimba ophezulu. Isivivinyo sokugijima emaminithi angu-12 esingavumelani neminyaka yakho singasho ukuthi udinga ukugxila ekuqiniseni kwakho kwenhliziyo. Futhi i-BMI engaphezu kwengu-25 (ngaphandle uma ungumakhi womzimba) ingabonisa isidingo sokubheka ukudla kwakho kanye nokuzivocavoca. Kuzo zonke, izivivinyo zingaba umthombo wokugqugquzela ukuqala noma ukuqhubeka nomgomo wokuzivocavoca ukuze ugcine esimweni esihle kunazo zonke.
> Umthombo:
> McArdle, William D. Ukuzivocavoca umzimba. ULippincott Williams noWilkens, ngo-2014.