Ukuphazamisa ukusebenza kwakho kungathuthukisa ukusebenza nokunciphisa ukukhishwa
Uzicabangela ukuthi ungcono kunomumo wesilinganiso. Ugijima izikhathi eziningana ngeviki ukuze uthole impilo kanye nokuzivocavoca futhi mhlawumbe wenze umcimbi ojabulisayo ngezimpelasonto. Abanye abangane bafika edolobheni ngamaholidi, futhi unquma ukuhamba ngeqadi. Ayikho inkinga, unesimo esihle, kulungile? Akulungile. Ngemuva kwelanga emithambekeni, uzizwa sengathi uphethwe ngu-Santa's sleigh kanye nayo yonke i-reindeer yakhe.
Kwenzakalani?
Ungase ube nesimo esihle, uhlobo oluthile lokuzivocavoca owenza ngaso sonke isikhathi. Kodwa uma yilokho okwenzayo, usuku nosuku, ungase uzibeke ngokulimala noma ukushisa kwengqondo, futhi leyo akuyona indlela enhle yokuthola ifanelekile. Yini engasiza ukuvimbela ukulimala nokushisa? Ukuqeqeshwa kwesiqephu.
Kuyini ukuqeqeshwa kwe-Cross?
Ukuqeqeshwa kwesivumelwano esiphambanweni kubhekisela esimisweni sokuqeqesha esihilela izinhlobo ezahlukene zokuzivocavoca. Nakuba kuyadingeka ukuba umdlali aqeqeshe ngokukhethekile imidlalo yabo uma befuna ukuvelela, ngoba abaningi abaqeqeshwayo ukuqeqesha kuyindlela yokuqeqesha ezuzisayo yokugcina izinga eliphezulu lokuqina komzimba. Isibonelo, ungasebenzisa kokubili ukuhamba ngebhayisikili nokubhukuda isonto ngalinye ukuthuthukisa amandla akho aerobic jikelele, ukwakha amandla muscle jikelele bese ukunciphisa ithuba lokulimala ngokweqile. Ukuqeqeshwa komgwaqo kunciphisa ukucindezeleka okwenziwe eqenjini elithile lomzimba ngoba imisindo ehlukene isebenzisa imisipha ngezindlela ezahlukene.
Izinzuzo zokuqeqeshwa kwesiPhambano
Ukuqeqesha okuphambene nomgwaqo kuyindlela enhle yokumisa amaqembu ahlukene ama-muscle, ukuthuthukisa amakhono amasha, nokunciphisa ubunzima obunamahloni emva kwezinyanga zohlelo olufanayo lokuzivocavoca. Ukuqeqesha okuphambene nakho kukuvumela ukuthi ukwazi ukushintsha ukucindezeleka okubekwe emisipha ethile noma ngisho nesistimu yakho yemisipha.
Ngemuva kwezinyanga zokunyakaza okufanayo umzimba wakho usebenza ngendlela ephumelela kakhulu ukwenza lezo zintuthuko, kanti ngenkathi lokho kukhulu emncintiswaneni, kunciphisa inani lempilo yakho yonke futhi unciphisa isimo esifanele sokuthola isimo ngenkathi uqeqeshwa; Kunokuba uqhubeke uphuthukisa, uvele ugcine izinga elithile lomzimba. Ukuqeqeshwa okudlulayo kuyadingeka ukunciphisa ingozi yokulimala ekucindezelweni okuphindaphindiwe noma ngokweqile.
- Kunciphisa ukuzivocavoca umzimba
- Ikuvumela ukuba uguquguquke ngawe ngezidingo zokuqeqesha kanye namapulani (uma ichibi livaliwe, ungahamba ukuze ugijime esikhundleni).
- Ikhiqiza izinga eliphakeme lazo zonke izimo ezizungezile
- Izimo wonke umzimba, hhayi nje amaqembu omzimba
- Kunciphisa ingozi yokulimala
- Yenza imisipha ngesikhathi abanye bephumula bese bephumula
- Ungaqhubeka ukuqeqesha ngenkathi ulimele
- Ithuthukisa ikhono lakho, ubuciko kanye nokulinganisela
Yikuphi ukuvivinya okumele kwenziwe okwenzelwe ukuqeqeshwa okuhle kwesizwe esiphambanweni ?
Ukuzivocavoca Komzimba (Cabanga ngokungeza izivivinyo ezintathu ezahlukene ohlwini olulandelayo):
- Ukugijima
- Ukubhukuda
- Ukuhamba ngebhayisikili
- Ukuphakama
- I-Stair Climbing
- I-rump jumping
- Ukudoba (inline noma iqhwa)
- Ukushushuluza
- I-Racquetball / basketball / nezinye imidlalo zekhotho
Ukuqeqesha Amandla
- Ama-calisthenics (ukuphakamisa ama-ups kanye nama-crunches nokudonsa phezulu)
- Izisindo zamahhala
- Amashini
- Ukubhebha kanye namabhande
Ukuvumelana nezimo (ukwelula, yoga)
Ukushisa okusheshayo, ubukhali, nokulinganisela
Ukuqeqeshwa kwesifunda, i-sprinting, i-plyometrics kanye nezinye izinhlobo zokufaneleka kwekhono
Ngokuqeqeshwa okuphambene, ungenza uhlobo olulodwa lokuzivocavoca usuku ngalunye, noma ngaphezulu kweyodwa ngosuku. Uma wenza kokubili ngosuku olufanayo, ungashintsha umyalelo owenza ngawo. Ungakwazi kalula ukwenza ukuqeqeshwa okuphambene nezidingo zakho kanye nezithakazelo zakho; mix futhi ufanise nemidlalo futhi ushintshe isimiso sakho njalo.
Ukuzivocavoca kungaqinisa isimo senhliziyo, amathambo, imisipha, amalunga, ukunciphisa amafutha omzimba nokuthuthukisa ukuguquguquka, ukulinganisela nokuxhumanisa. Kodwa uma ufuna ukubona zonke lezi zinzuzo, kuzodingeka uqale ukuqeqeshwa kokuwela.
Isiphi isikhathi esingcono sokuqala kunanamuhla? Ngizwa abangane bakho bathathe i-snowboarding.
Umthombo:
Cross Training, OrthoInfo, American Academy of Orthopedic Surgeons, Okthoba, 2011.