Uma uphakamisa izisindo , cishe ulandela uhlobo oluthile lweqhinga lokusebenza wonke amaqembu omzimba wakho. Ukuzivocavoca okunye okwenziwayo ngenani elithile le-reps futhi ubeka futhi usebenzisa isisindo esithile sesisindo bese wenza lezo zivivinyo izikhathi ezimbili ngesonto.
Abaningi bethu balandela lolu hlobo lweqhinga lapho bephakamisa izisindo ngaphandle kokwazi ukuthi lezi zimiso zivelaphi.
Ngakho, lezi zindlela zivelaphi? Singazi kanjani ukuthi zilungile yini izinga lokuzivocavoca nemigomo yethu?
Kuyiqiniso ukuthi sithatha ulwazi oluvela kuyo yonke indawo-izincwadi, amawebhusayithi, omagazini, abangani, lokho esikubona abanye abantu abakwenzayo ejimini, kodwa zonke lezi zinsiza kufanele zithembele kunhlobo oluthile lwesisekelo ukuze zisinike lolu lwazi.
Leyo sisekelo ivela ezimisweni eziyisisekelo zokuqeqeshwa kwamandla okusifundisa kahle ukuthi singaphakamisa kanjani izisindo zemiphumela emihle kakhulu. Lezo zimiso, ezaziwa ngokuthi i-FITT, zifaka imvamisa yokusebenza kwethu, amandla okusebenza kwethu, uhlobo nosuku noma isikhathi sokusebenza kwethu.
Kusukela kulezo zimiso, okubaluleke kakhulu uma kuziwa ekuphakanyeni izisindo ukuqina kokusebenza kwakho. Ukuze uthole ukuqeqeshwa kwamandla kakhulu ofuna ukunikeza imisipha yakho okungaphezu kokukwazi ukuyenza, noma ufuna ukuwalayisha ngaphezulu.
Uma uphakamisa isisindo esanele, imisipha yakho iqina futhi uqala kahle.
Nansi okudingeka ukwazi mayelana nokulayisha ngaphezulu.
Okuyisisekelo Kokuqapha
Ukulayisha ngokweqile kungazwakala njengento embi, njengokungathi uyayinqoba. Kodwa, ukuthi kusho ukuthini ukuthi ukuqina komsebenzi kumele kube phezulu ngokwanele ukulungiswa kwemvelo ukuze kwenzeke.
Ngamanye amazwi, uma ufuna ukubona imiphumela lapho uphakamisa izisindo , kufanele uphakamise okungaphezulu kunamathunjwa akho angayisingatha.
Indlela kuphela indlela umzimba wakho oguquka ngayo uma imisipha ikhokhiswa intela lapho kufanele ikhule khona ngamandla ukuphakamisa isisindo. Ukulayisha ngaphezulu kuzobangela ukuthi imicu ye-muscle ibe namandla futhi, ngezinye izikhathi, ikhudlwana ukuze isingathe umthwalo owengeziwe.
Indlela Yokuqapha Imisipha Yakho
Ukulayisha ngokweqile kuhlobene ngempela nokuphakama kwesisindo uma uqeqeshwa ngamandla. Uma ungumqali noma ungazange uphakamise izisindo isikhathi eside, akudingeki ukhathazeke ngokweqile mayelana nokuthi uphakamisa isisindo esingakanani.
Yonke into oyiphakamayo ibhekwa njengokulayisha ngaphezulu imisipha yakho. Eqinisweni, ungase ungadingi isisindo semithi ethile ukuze uthole lo mphumela wokuqeqesha. Ngezinye izikhathi isisindo somzimba nje singanele ukukhokhela imisipha yakho.
Ngokuyinhloko, lokho kusho ukuthi cishe akunandaba ukuthi uphakamisa kangakanani ngoba kukhona okungaphezu kwalokho okwenzayo.
Uma usuhambisane nokusebenza kwakho, ukulayisha ngokweqile kuthola okunye okucacile futhi kufanele uqhubeke nokusebenza kanzima kusuka emsebenzini kuya emsebenzini ukuze uthole umphumela ofanayo wokuqeqeshwa.
Ngezansi izici ongazisebenzisa ukuze uqhubeke nokuqhubeka nokugwema ukushaya i-plateau.
- Khetha i-reps yakho : Inombolo ye-reps oyenzayo ixhomeke emigomweni yakho. Kodwa, ukushintsha ukuphinda usebenze kungasiza ukugcina imisipha yakho isebenza ngezindlela ezahlukene. Uma uvame ukwenza izintambo ezingu-15, isibonelo, ukuyeka lezo zinsuku phansi kwezingu-10 futhi ukwandise isisindo osisebenzisayo izinguquko zokuzivocavoca. Lezi yizinhlawulo ezihambisana nemigomo ejwayelekile kakhulu:
- Ukufaneleka komzimba jikelele - ukubuyela emuva kuka-8-15
- Ukuze ukhuthazelele - 12 noma ngaphezulu ngaphezulu
- Ukuze ubukhulu be-muscle - u-6-12 u-reps
- Ukuze uthole amandla - 6 noma ukuphindaphinda okuncane
- Khetha amasethingi akho : Futhi, amasethingi owenzayo ngokuvamile asekelwe emigomeni yakho kodwa, njenge-reps yakho, ungashintsha kalula inombolo yamaqoqo owenzayo ukuxuba izinto bese wengeza amandla. Lezi yizigaba ezibekwe jikelele eziphakanyelwe imigomo ehlukene:
- Ukufaneleka komzimba jikelele - 1-2 isethi
- Ukuze ukhuthazele ngokwengeziwe - amaseti angu-2-3
- Ukuze isisindo mass - amasethi 3-6
- Amandla - amasethingi angu-2-6
- Khetha isisindo sakho : Uma wazi ukuthi ziningi kangakanani izintambo futhi usetha, ungagxila ekutheni unesisindo esingakanani sokuphakamisa, okuyisithako esibalulekile sokulayisha ngokweqile imisipha yakho. Ngakho-ke, ukhetha kanjani inani elilingana nesisindo? Uma ungumuntu ovivinya umzimba, cishe uyazi isisindo esijwayelekile sokukhetha umsebenzi ngamunye. Qala lapho futhi wenze inombolo ye-reps oyikhethile. Uma ufinyelela ku-12 futhi ungaqhubeka, udinga ukwandisa isisindo sakho sesethi esilandelayo. Umqondo wukuthi impendulo yokugcina kufanele ibe nzima, kodwa akunakwenzeka futhi kufanele ukwazi ukukwenza ngefomu elihle. Uma ifomu lakho lihlehliswa, yimisa masinyane noma uzame isisindo esilula isikhathi esilandelayo. Kwabaqalayo kungcono ukuphambukisa eceleni kokusebenzisa izisindo ezilula kunezinsimbi ezinzima. Ungakwazi njalo ukwandisa izisindo uma uzwa ukuzizwa.
- Gcina ithrekhi : Ukugcina ilogi yokuqeqeshwa kwamandla kungasiza ngempela ngokusebenza kwakho kwesisindo. Ngaleyo ndlela ungakwazi ukulandelela kusukela ngesonto kuya kwesonto ukuthi ubukhulu bunjani obuphakamisayo futhi uma ubona intuthuko noma udinga ukushintsha izinto kancane.
Ukuthuthuka
Ingxenye yokulayisha ngokweqile iqhubeka ngokuhamba kwesikhathi. Ngokuvamile, senza okufanayo ngokuphindaphindiwe, kepha ukuze uqhubeke ukhulula umzimba, kufanele uqhubeke nokuqhubeka. Lokhu kusho ukuthi udinga ukuthatha izivivinyo zakho ezingeni elilandelayo.
Lokho kungase kusho ukuhamba ukusuka emadolweni ukuya emasongweni ezinyosi , isibonelo, noma ukuqhubekela phambili kusuka esihlalweni sobuhlalo kuya esikhwameni se- dumbbell .
Ngokushesha nje lapho into eqala ukuzwa kulula, sekuyisikhathi sokuphakamisa i-ante ngakho njalo ukhulula imisipha yakho futhi uguqule ukuze uqinise futhi ulungele. Mane nje unakekele ukuthi ungasebenzi ngaso sonke isikhathi ngamandla, okungaholela ekutheni ungenelele .
Ngezinye izikhathi ukuqhubekela phambili kulula njengokushintsha ukuvivinya kwakho okwenzayo okuhlukile noma ngisho nokushintsha ukuhleleka kokuzivocavoca kwakho. Cishe noma yikuphi ushintsho kuzokwenza umehluko ekusebenzeni kwakho. Funda kabanzi mayelana nokuthi ungashintsha kanjani ukuqeqeshwa kwamandla akho ukuze uqhubeke uqhubeka.
> Imithombo:
> Bryant CX, i-Newton-Merrill S, i-Green Green. Umqulu we-ACE womqeqeshi womuntu siqu . I-San Diego, CA: Umkhandlu waseMelika Wokuzivocavoca; 2014.
> Isikhulu C, > Appelle > N, Behera SK. Ukubhala umsebenzi wokuzivocavoca abesifazane. I-Curr Rev Musculoskelet Med . 2013; 6 (2): 164-172. i-doi: 10.1007 / s12178-013-9163-1.