Uma kuziwa emzimbeni, sonke sesizwile ukuthi Sisebenzise noma Silahle. Yiqiniso kuyilapho uma uyeka ukusebenzisa ukulahlekelwa ukuqina, ukulahlekelwa ngokushesha kangakanani kuncike ezintweni eziningana, kufaka phakathi ukuthi ungumuntu onjani, ukuthi usebenzise isikhathi eside kangakanani nokuthi uyeka isikhathi eside kangakanani.
Ukulahlekelwa ukuqina uma uyeka ukuphuma, okubizwa ngokuthi ukuvimbela noma ukuguqula, kungenye yezimiso eziyisihluthulelo zesimo .
Isimiso sokusebenzisa / ukungasebenzisi kahle sisho ukuthi uma siyeka ukusebenzisa, ngokuvamile siqala ukuzimisela futhi silahlekelwa amandla amabili nokuqina komzimba. Abaningi bethu kudingeka bayeke ukuzisebenzisa ngezikhathi ezithile nganoma yisiphi isizathu sezizathu. Ukugula, ukulimala, amaholide, umsebenzi, ukuhamba, nokuzibophezela komphakathi ngokuvamile kuvimbela imizila yokuqeqesha. Uma lokhu kwenzeka, sizovame ukubona ukwehla kwezinga lethu lesimo.
Ukutholela abadlali abafanelekayo
Ukumemezela kwabadlali abafanelekile akubonakali kwenzeke ngokushesha noma ngokujulile njengokuqala kokuzivocavoca. Ucwaningo olulodwa lwabheka abagijimi abahle kahle abaye baqeqesha njalo unyaka. Bese bayeka ukuzivocavoca ngokuphelele. Ngemva kwezinyanga ezintathu, abacwaningi bathola ukuthi abagijimi balahlekelwa cishe ingxenye yesimo sabo se-aerobic.
Ukutholwa Ekuqaleni Kwezemidlalo
Umphumela uhlukile kakhulu emisebenzini entsha yokuzivocavoca. Olunye ucwaningo lwalandela ukuqeqeshwa okusha njengoba baqala uhlelo lokuqeqesha bese beyeka ukuzivocavoca.
Abacwaningi babekhona abantu abahlala phansi beqala uhlelo lokuzivocavoca ngebhayisikili izinyanga ezimbili. Phakathi nalawo masonto ayisishiyagalolunye, izivivinyo zenza ukuthuthuka kwenhliziyo emzimbeni futhi zandisa amandla azo aerobic kakhulu. Emasontweni ayisishiyagalombili, bayeka ukuzivocavoca izinyanga ezimbili ezilandelayo. Bahlolwe futhi futhi batholakala ukuthi balahlekelwe yonke inzuzo yabo ye-aerobic futhi babuyela emazingeni abo okuqala empilo.
Ukuqapha nokuzivocavoca nokuzivocavoca
Olunye ucwaningo lubheka imiphumela yokunciphisa izinga lokuqeqeshwa, kunokuba liyeke ngokuphelele konke ukuzivocavoca. Imiphumela iyakhuthaza kakhulu abadlali abadinga ukunciphisa ukuqeqeshwa ngenxa yenkinga, isikhathi sokugula noma ukulimala. Ucwaningo olulodwa lwalandela amadoda ahlala phansi eqeqesha izinyanga ezintathu zokuqeqesha amandla, kathathu ngesonto. Bese sebehlezi emuva kwesinye isikhathi ngesonto. Bathola ukuthi la madoda agcina cishe zonke izikhwepha ezitholakalayo ezinyangeni ezintathu zokuqala.
Kukhona ukungezwani okuhlukene kwamanye amazwe ekunqandeni amazinga ngakho-ke akunakwenzeka ukusebenzisa zonke lezi ziphumo zokutadisha kubo bonke abadlali. Kodwa kubonakala sengathi uma ugcina ukuvivinya umzimba okuphakeme ngesonto onke, ungagcina izinga lakho lokuzivocavoca kahle.
Ucwaningo luye lwabonisa ukuthi ungakwazi ukulondoloza izinga lakho lokuzivocavoca ngisho noma udinga ukuguqula noma ukunciphisa umsebenzi wakho izinyanga ezimbalwa. Ukuze wenze kanjalo, udinga ukuzivocavoca ngamaphesenti angaba ngu-70 we- VO2 max okungenani kanye ngesonto.
Uma uyeka ukuvivinya umzimba isikhathi eside izinyanga ezimbalwa kunzima ukubikezela ukuthi kuzokuthatha isikhathi esingakanani ukuthi ubuyele ezingeni lakho langaphambili lokuzikhandla. Ngemuva kwekhefu lezinyanga ezintathu, akunakwenzeka ukuthi noma ngubani umdlali uzobuyela esimweni esiphakeme ngesonto.
Kwamanye amathikithi, kungathatha ngisho nezinyanga ezintathu ukuvuselela konke isimo sabo. Isikhathi esithathayo sokuvuselela impilo kubonakala sengathi sincike ezingeni lakho lokuqala lokuqina nokuthi uke wayeka ukusebenza isikhathi esingakanani.
Amathiphu Wokugcina Ubuqotho Ngesikhathi Sokuvala
Uma udinga ukuthatha isikhathi ekuqeqeshweni amathiphu alandelayo angakusiza ugcine ukuqina kwakho.
- Ungashiyi ngokuphelele. Zama ukuzivocavoca okungenani kanye ngesonto.
- Dlulisa ukuqeqesha ngokulimala.
- Sebenzisa ukusebenza komzimba wesimiso (akukho mishini edingekayo) uma uhamba.
- Sebenzisa imizila yokuqeqeshwa kwesifunda ukuze uthole umsebenzi wokuzivocavoca okusheshayo, okuphakeme kabili noma kathathu ngesonto.
- Hlanganisa izindlela zokuqeqesha ngamandla .
- Sebenzisa ukusebenza okusheshayo ukuze ulondoloze ukuqina ngesikhashana esilinganiselwe.
- Qala kabusha ukugqugquzela kwakho kanye namakhono wokubeka imigomo futhi uqinise ukusebenza kwakho
- Khumbula ukuthi ukuphumula nokuphulukiswa kungabaluleka njengokuqeqeshwa, ngakho-ke sebenzisa lesi sikhathi ukuze ululame.
- Ngeza ama-sprints angu-30 kumzila wakho wokuzivocavoca okusheshayo
- Ukuzivocavoca okusheshayo, okuphakeme kakhulu kushisa amakholori amaningi uma ulinganiselwe ngesikhathi.
- Gcina ukukhuthazela ngemishini yokuhamba
Imithombo:
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Lemmer, JT, et al. Impendulo yobudala nobulili ekuqeqesheni amandla nokuvimbela, Imithi kanye neSayensi Yezemidlalo Nokuzivocavoca, 32 (8): 1505-1512, Agasti 2000.
I-Mujika Mina, Padilla S. I-Cardiorespiratory ne-metabolic izici zokuvimbela abantu. I-Med Sci Sports Exerc. 2001 Mar; 33 (3): 413-21. Buyekeza.
I-Toraman NF., Isikhathi esifushane kanye nesikhathi eside sichitha: ingabe kukhona umehluko phakathi kwabantu abasha nabadala? I-British Journal yeMidlalo Yezokwelapha. 2005 Aug; 39 (8): 561-4.