Ukuqeqeshwa kwesisindo kanye nezinhlelo zokuqeqeshwa komzimba ngokuvamile zisebenzisa igama elithi "isitimela ukuhluleka." Uyayibona ekusebenziseni imiyalelo yokukhishwa kwemishini. Kungase kuphawulwe njenge-AMAP - abaningi ngangokunokwenzeka. Kusho ukuthini ngempela?
Ngesikhathi uzofunda izincazelo ezihlukene zalokhu, nansi incazelo ejwayelekile yale nkulumo. Kusho ukwenza ukuvivinya umzimba ngokuphindaphindiwe kuze kube yilapho ubona ubunzima obukhulu noma obuthakathaka ukuze ungakwazi ukwenza ukuphindaphinda kokugcina noma wazi ukuthi akuhlakaniphi ukwenza enye impindiselo.
Isibonelo: Ake sithi uhlelo lwakho luthi ama-curly arm curls angama-three aphindaphindiwe, okuyi-3X10 curls yesikhumba esenzweni sohlelo lokuqeqesha isisindo . Ngokulula, ukuqeqesha ukuhluleka kusho ukukhetha isisindo esinzima kangangokuthi ukuphindaphinda kokuzivocavoca (ukunyakaza komzimba) intela kuwe ukuthi kunzima ukugcwalisa ukugcina kokubili noma izivivinyo ezimbili kuleyo setha.
Isibonelo: Kwi- curl ye- barbell, inombolo ye-10 ngayinye isethi kufanele iqhutshwe ngamandla ukuthi kufanele uzimisele ukuphakamisa ibha ngesimo esihle. Lokhu ukuqeqesha ukuhluleka.
Kungani Ukuqeqesha Ukuhluleka Kusetshenziswa?
Abanye abaqeqeshi bakholelwa ukuthi ukuqeqesha ukuhluleka kuholela ekukhuleni komzimba okuningi. Abaqeqeshi abaqeqeshiwe bangase basebenzise ukuqeqeshwa ukuhluleka ukuwela etafuleni. Abaningi bakholelwa ukuthi, "Ayikho ubuhlungu, akukho nzuzo," futhi ucabanga ukuthi ukungahambi kahle kwephuzu lokuhluleka kuyisignali yokucindezeleka emisipha eyokwenza ukwanda kwamandla nobukhulu bomzimba.
Izithako kanye Neengozi
Ukusebenzisa ngokweqile ukuqeqeshwa ukwehluleka kungaholela ekusebenziseni ifomu elibi kakhulu ekwenzeni umsebenzi. Uma unenkinga yokuthutha ngesisindo esinzima, ungase ungakwazi ukugxila kumasu okulungile. Indlela empofu kanye nokuxoshwa kwemisipha kungaholela ekulimazeni.
Kungase kuholele ekuqedeni ngokweqile , ikakhulukazi uma isetshenziselwa isikhathi eside kunomjikelezo omfushane wokuqeqesha.
Ukuqeqesha ukuhluleka okungekho ngokuphelele noma ukuhluleka kobuchwepheshe
Nakhu lapho abanye abaqeqeshi behluke khona. Ngombono wami, lokhu akusho ukuhluleka ngokuphelele - ukuthi awukwazi ukuphakamisa leyo bar futhi wenze le curl nhlobo. Kumele kusho ukuhluleka kwezobuchwepheshe, ngoba ukuphindaphinda okumbalwa kokugcina kunzima kodwa akunakwenzeka. Kufanele uphumule kuze kube yilapho ungenza isethi esilandelayo ukuze uphumelele. Ungasebenzisa isikhathi sokuphumula phakathi kwamasethingi noma isisindo osiphakamisayo ukuze ufinyelele iphuzu elihle lokuhluleka kwakho.
Iphuzu elithi "ukwehluleka" ukuqina lapho i-lactate / i-hydrogen ions iqoqa khona futhi inikeze imisipha yakho ngokucindezeleka okudingekayo ekukhuthazeni ukukhula kwamasipha.
Ukuqeqesha Ukuhluleka Ngezimpahla Ezinzima Noma Eziqinile
Ungakhetha isisindo esiholela ekuhlulekeni kwinombolo ephansi yeziphindaphindiwe, ezinhlanu. Noma ungakhetha isisindo sokukhanya okuzoholela ekuhlulekeni ngemuva kwenani eliphezulu le-reps, njenge-15.
> Imithombo:
> Willardson JM "Ukusetshenziswa koqeqesho ukuhluleka ezikhathini eziningi izinhlelo zokuzivocavoca ngezikhathi eziningi." I-J Strength Cond Res. 2007 Meyi; 21 (2): 628-31.
> I-American College of Sports Medicine isikhundla sokuma. Amamodeli okuqhubekayo ekuqeqesheni ukumelana nabantu abadala abanempilo. I-Med Sci Sports Exerc . 2009 Mar; 41 (3): 687-708. i-doi: 10.1249 / MSS.0b013e3181915670.