Ukwazi Ulwazi oluyisisekelo lokuqeqeshwa kwesisindo
Uma ususha ukuqeqeshwa isisindo, ngezansi isifinyeto esifushane sezimiso eziyisisekelo.
Uma usungile lokhu ku-primer ungase ufise ukulandelela nalezi zihloko ezengeziwe, okumele kuqinisekiswe ukuthi unesisekelo solwazi oluqinile.
- Izivivinyo eziyishumi eziyisisekelo . nokuthi ungayenza kanjani.
- Lapho Ukuqeqesha, Ikhaya noma Ukuzivocavoca . Izinzuzo nezimo zokukhetha ezimbili.
- Qala ukuthi izisindo zokuqala zesigaba . Amathiphu ekulungiseleleni ukuqeqeshwa kwesisindo.
- Umhlahlandlela Wokuqeqesha Isisindo Esihle . Umhlahlandlela kunoma ubani othakazelayo ezimisweni zobuchwepheshe ezengeziwe zokuqeqesha isisindo.
Izisekelo zokuqeqeshwa isisindo zilula kodwa ungakwazi ukuqhubeka yonke indlela eya ezikhungweni ze-Olimpiki eziyinkimbinkimbi, ehlanzekile futhi ehlanjululwayo uma isifiso sakho. Asikho isidingo sokuthola ukuthi usebenza kanjani lapho uqala ukusebenza, uma nje uzivikela ekulimazeni ngekhono elifanele. Uma uqala uhlelo olusha lokuzivocavoca , hamba kalula ekuqaleni, ukwakha ukubunzima kamuva. Njengomunye owaziwayo owaziwayo wayezwile ukuthi: "Qhubekani nalo: phakamisa izinsimbi ze-darn!"
Kuyini Ukuqeqesha Isisindo?
Ukuqeqeshwa kwesisindo kusetshenziselwa ukuvivinya umzimba lapho imisipha yomzimba eyenziwa khona ukubhekana nezinsimbi zangaphandle, ukuzivocavoca umzimba noma ukuphikisa, noma amanye amadivaysi ukuze kukhuthazwe ukukhula namandla.
Ukuqeqeshwa kwesisindo kuthiwa 'ukuqeqeshwa ukumelana' kanye ' nokuqeqeshwa kwamandla '.
Yiziphi Izinzuzo Zokuqeqesha Isisindo?
Ukuqeqeshwa kwesisindo noma ukumelana nokuqina kwamandla kunezinzuzo ezibalulekile ngaphezu kokwakhiwa kwemisipha emikhulu , okuvame ukugxila kokunakekelwa kwezindaba. Ukuqeqeshwa kwesisindo kungaba:
- Tone futhi uhlele umzimba ukuze ulahlekelwe isisindo, ukubukeka komuntu noma ukuncintisana komzimba.
- Thuthukisa ukusebenza kwezemidlalo ngokukhulisa kakhulu, amandla, amandla nokukhuthazela ezemidlalo ezifana nebhola, i-baseball, i-hockey, ukuhamba ngebhayisikili kanye nemidlalo eminingi yezemidlalo kanye neqembu.
- Lungiselela wena ukuze uphakamise ukuncintisana kokuncintisana kwezemidlalo e-Olympic nokuphakamisa amandla we- Powerlifting .
- Vimbela izifo zokuphila ezifana nesifo sikashukela, ukuphefumula kwamathambo, nokukhuluphala.
- Yakha amandla futhi uthuthukise ukulinganisela nokusebenza, ikakhulukazi njengoba sisebudala.
- Ukusiza ekubuyiseleni, noma ekulawuleni, izifo ezingapheli noma izimo ezinjengesifo senhliziyo, ukushaya isisu, ukuguqulwa kwe-hip, kanye ne-arthritis.
- Ukusiza ekwelapheni ngokomzimba ngenkathi ululameka engozini kanye nasezibhedlela.
- Lungiselela amasosha enkonzweni futhi ulwa nokulungela noma yimuphi omunye umsebenzi odinga amandla namandla.
Ngifanele Ngenzani Ukuqeqeshwa Kwesisindo Sami?
Ungakwazi ukuqeqesha e-gymnasium, club yezempilo noma isikhungo sempilo noma ekhaya. Ezinye izindawo zokusebenzela zifaka ama-gyms wokuzivocavoca futhi izindawo eziningi zokubhuka zeholide ziba nemishini okungenani eyisisekelo. Abanye abantu bakhetha ukuqeqesha ekhaya ngezisindo zabo kanye nemishini yabo. Uzothola izinzuzo nezinkinga endleleni ngayinye.
Noma kunjalo, abanye bafana nomsebenzi ovulekile we-air futhi bathatha imishini ephathekayo njengamaqembu okumelana nama-tubes ukupaka namasimu.
Ngisiphi Isixhobo Esidingekayo Sokuqala Ukuqeqesha Isisindo?
Okungenani udinga izicathulo eziqinile nge-sole-slip sole, ibhodlela lamanzi, ithawula kanye nezingubo ezifanele.
Ukuze uthole ukudlala ekhaya , imishini yokuqala ingabandakanya ibhentshi yezinsimbi eziguqukayo ukwenza imisebenzi ehlukahlukene; ama-dumbbell - mhlawumbe ngisho nezisindo ezimbili noma ezintathu kuphela; isinyathelo sokuguqula ukuhamba kwe-aerobic; i-yoga mat yokuzivocavoca umzimba, kanye nebhola lokuzivocavoca, okuyinto ibhola elingenasipiliyoni lapho umzimba ohlukahlukene ungawusebenzisa khona.
Ukusebenzisa umzimba wakho ukuze uxhumane nemisipha yingxenye enkulu yokuqeqeshwa kwesisindo. I-pushup yisibonelo esihle sokusebenzisa isisindo somzimba siqu ukuqeqesha imisipha nesifuba somfuyo . I-Chinups ne-situps ezinye izibonelo.
Yisiphi Isixhobo Esitholakalayo Ezindaweni ZamaGyms and Fitness?
Ama-gyms ngokuvamile anezinhlanganisela zemishini yamahhala, imishini, izihlalo, amabhentshi, amabhola, nama-bands.
Izindwangu zamahhala zivame ukusetshenziselwa ekamelweni noma endaweni ehlukene nemishini kanye nezinye izinto zokusebenza, kodwa hhayi njalo. Kuxhomeke kwiqembu.
Izisindo zamahhala zivame ukuba zilinganiselwe ngama-barbells, ama-dumbbells, imigoqo enezinsimbi ze-plates adjustable, mhlawumbe iKettlebells nezinye izicucu ezimbalwa zemishini efana ne-racks namakheji.
Amashini afana nama-tapreader, imishini yesinyathelo, abaqeqeshi abahamba phambili, imishini yokudonsa , izisindo zekhebula , imishini yokudonsa imishini, ukusiza imishini yokugcoba nemishini eminingi, ukubiza abambalwa, kubonakala sengathi iyakhula ekuklanyeni futhi isebenza ngokushesha kunomshini wokufudumala kwezwe, kuyilapho ngisho ne-electronic fancy izinto nge-swayipha amakhadi ukukukhumbula ngokubonakala kwezinye izindawo.
Ingabe Ngidinga Umqeqeshi Wakho?
Ukuqasha umqeqeshi womuntu siqu (PT) umqondo omuhle, kodwa kudingeka uqiniseke ukuthi lowo muntu ufanelekile futhi unomqondo othile werekhodi lomsebenzi wekhwalithi. I-PT ingafakwa ngasese noma ungakwazi ukuqasha umuntu e-gym ngesilinganiso sehora. Ama-gyms amaningi ahlanganisa okungenani iseshini yokuqeqesha eyodwa noma uhamba nobulungu bakho, lapho uthola khona imishini yokuzivocavoca ehlukene nokulinganisa. Uhlelo lokuqeqesha lungabuye lwafakwa. Kufanele uhlole lokhu ngaphandle kwanoma yikuphi ukuvivinya umzimba ngaphambi kokubhalisa.
Isikole samabanga aphezulu, ekolishi naseyunivesithi, abaqeqeshi nabaqeqeshi ngokungangabazeki bahluka emgangathweni nasebuchwepheni, kodwa kungaba isingeniso esihle kakhulu.
Kufanele Ngizifudumise Kanjani Futhi Ngizipholile?
Ukufudumala kufanele kufake ukuvivinya kokukhanya kwe-aerobic imizuzu eyishumi kuya kwemihlanu. Ngaphambi kokwenza noma yikuphi ukuzivocavoca okunezicathulo , ukuphindaphinda okuncane ngesisindo esilula kunalokho okhethiwe ukuvivinya umzimba oyisisindo esihle.
Ukuphola phansi kungasiza ukunciphisa ubuhlungu be-muscle emahoreni alandelayo. Iphule phansi ngokukhanya okukhanyayo, ama-calisthenics, noma ngokwenza umsebenzi ophuthumayo womsebenzi; isibonelo, i-jog slow for abagijimi, ukubhukuda kancane ukubhukuda.
Yini 'Ebeka' futhi 'Ukuphindaphinda'?
Lona umqondo olula, kodwa kufanele ujwayelane naso ngoba lokhu kunquma ikhwalithi kanye nenani lazo zonke izinhlelo zokuqeqesha isisindo .
Ukuphindaphinda kungenye yokunyakaza kokuzivocavoca okuphelele futhi kuvamise ukufushaniswa ukuze 'uphendule'. Isibonelo, ukuphakanyiswa kwesinye kwe-barbell kusukela phansi kuze kufike okhalweni futhi ubuyele phansi futhi ukuphindaphinda kwesinye. Uzwakala okungaqondakali lapho ukuphindaphinda kungomunye kuphela, kodwa ulinde, kukhona okunye okuzayo. Ukuphindaphinda kusebenza kuwo wonke umsebenzi owenzayo kuhlanganise nalabo abangenazo izinsimbi. I-situps emibili iphinde iphindwe kabili.
Iqoqo liyiqembu lokuphindaphindiwe futhi lichazwa ukuphumula okuphumayo phakathi: isibonelo, wenza izingcingo eziyisithupha ze-barbell bese uphumula imizuzu emibili bese wenza esinye sesithupha. Uma uphinda lo mjikelezo wezikhathi eziyisithupha uyenzile amasethi amathathu okuphindaphinda okuyisithupha kokuvivinya umzimba. Lokhu kubhaliwe okufana nalokhu:
i-barbell deadlift 3 X 6, noma i-3 isetha ukubuyela emuva.
Kusho ukuthini RM
R isibalo M aximum. Lona ngumthwalo ophezulu ongakwazi ukubekezelela ngenani elinikeziwe lokuphindaphinda ngaphambi kokuba imisipha yakho ihluleke noma ifake kabi futhi kufanele ume. Isibonelo, wenza ama- curls angama- ten bicep ane-dumbbell yamakhilogremu angu-7 (angaba ngu-7 kilos) futhi awukwazi ukugoba ingalo ukuphakamisa isisindo sokuphindaphinda okulandelayo. Lokhu kubhaliwe kanje: i-bicep curl - 10RM - 15 amakhilogremu.
I-1RM ifana nomuntu ongcono kakhulu kunoma yikuphi ukuvivinya umzimba. Yilokho ongayiphakamisa ngokuphindaphindiwe okukodwa. I-1RM yakho ye-curl ye-dumbbell ingaba ngamakhilogremu angu-11 (cishe angu-11 kilo) kodwa i-10RM yakho ingamakhilogremu angu-15 kuphela.
Yini 'Ifomu Elihle'?
Ukuzivocavoca ngefomu elifanele kusho ukulandela ukuphakanyiswa kwesimo somzimba nokunyakaza ukuqinisekisa ukuphakama okuphumelelayo kanye nokuvikelwa kokulimala. Isibonelo, ukuze i-squat isondlo sokubuyela emuva ngqo ngezintethe ezisekelwe ngokuqinile emhlabathini namadolo angenayo noma awele ngaphakathi kubalulekile ekusebenzeni kwalesi sivivinyo.
Ziyini Ukuzivocavoca Okuhlanganisiwe Nokuzihlukanisa?
Izivivinyo ezihlanganisiwe zihloswe ngaphezu kweyodwa okuhlanganyelwe kanye neqembu elingaphansi kwesisodwa. Ukuzivocavoca umzimba kunomkhawulo owodwa ohlangene futhi ngokuvamile iqembu elilodwa lomzimba; Isibonelo, i-curl ye- dumbbell ejwayelekile isenzo sokuzihlukanisa ngenkathi ama-squats enza izivivinyo ezinjengezicucu ezihlanganisa imisipha yemilenze, emuva, i-gluteals (butt) namadolo, izilenga namajoyini ezinyawo. Umshini wokunyathelisa ibhentshi uyisenzo sokusebenza.
Kuyini 'ukuphawula'
Ukuveza umkhuba womngane noma umqeqeshi ukubukela noma ukukusiza ngenkathi uphakamisa izinsimbi ngenjongo yokuphepha noma isiqondiso. I-spotter ingase imsize umuntu empeleni lapho umthwalo wesisindo usongela umuntu obonwayo, noma ukuphakamisa ifomu elihle. Ukuzivocavoca okufana nomshini wokunyathelisa ngesisindo esinzima ngokuvamile kudinga indawo.
Kufanele Ngifune Kanjani?
Ngaphandle kwamasu athile aphambili, kufanele uhumushe ngomzamo, okungukuthi, uma uphonsela, uphakamise noma udonse, uphinde ubhale njengoba ubuyela esimweni sokuqala. Kulula ukukhohlwa ukuphefumula lapho ukwenza izinsimbi - kungekhona isikhathi eside, kodwa-kodwa kuyakudingeka ukukhumbuza ngezikhathi ezithile ngokuphefumula kwakho.
Isinyathelo Esilandelayo
Njengemisebenzi eminingi yezemidlalo nezempilo ungathuthukela emazingeni aphakeme kolwazi, ubunzima kanye nobuchwepheshe bomuntu ekuqeqeshweni kwesisindo ngesikhathi esincane nokuzibophezela. Funda izihloko ezengeziwe ezibhalwe ekuqaleni kwalesi sihloko noma upheqa olunye ulwazi kuleli sayithi. Ngaphezu kwakho konke, wehla kuwo futhi wenze ukuqeqeshwa kwesisindo ekhaya noma ukuvocavoca. Qala kancane futhi uzomangala ukuthi ungathuthuka kanjani ngokushesha.