Uma uphakamisa izisindo, kakhulu futhi kaningi kungaphindela emuva
Ukuqeqeshwa kwesisindo ngenye yezinhlobo ezithandwayo kakhulu zokuzivocavoca umphakathi jikelele osebenzisa ukulahlekelwa isisindo futhi ulungele. Ukuthandwa kwezinhlelo ezifana ne- CrossFit , Fitness Bootcamps , Amakilasi Amandla nezimo avulekele abantu abaningi ukwengeza ukuphakama kwesisindo esimisweni sabo sokusebenza sokujwayelekile. Lezi zindaba ezinhle ngoba izinzuzo zokwakha isisindo somzimba kanye nokuthuthukisa amandla aphelele kuningi, ikakhulukazi kwabesifazane abaphakamisa izinsimbi .
Izinzuzo zokuqeqesha amandla zihlanganisa:
- ukwanda kwesisindo samandla, amandla, amandla, nokukhuthazela
- kunciphise amafutha omzimba
- Ukwandisa amathambo wesisindo
- ukwandisa i-cholesterol ye-HDL
- ukuphathwa kwe-glucose okungcono
- ukulawulwa kwengcindezi engcono yegazi
- ukuzethemba okuthuthukile nokuzethemba
Izinzuzo zokwengeza ukuqeqeshwa kwamandla ohlelweni lwakho lokuzivocavoca ziyabonakala, kepha uma izinhlelo eziningi kangaka zinokuzivocavoca umzimba enhliziyweni yokuzivocavoca, kulula ukuphinda uzame ngokweqile ngezinsimbi futhi ukwazi ukuzibeka ngokulimala, ukushisa noma ukunciphisa ukusebenza .
I-Basic Basic Force Training Form
Imigomo yokuzilolonga esemqoka yokwakha amandla ngokuqeqesha isisindo ilula, khetha ukuzivocavoca, unqume ukuthi uzokuphakamisa kangakanani, ungayiphakamisa kaningi kangakanani nokuthi uzokwenza kangaki lokho kuvivinya umzimba.
Ifomula eyisisekelo yokwakha amandla into enjengale:
(isisindo somzimba) x (reps / sets) x (imvamisa yokusebenza) = ukuzuza amandla.
Noma kunjalo, ithola kancane kanzima uma ucabangela inombolo engapheli yezindlela ongayishintsha leyo fomula. Inani lenhlanganisela lingenamkhawulo, ngakho-ke ukunquma ngokuqondile ukuthi ungayishintsha kanjani kungatholakali ngokushesha. Ikakhulukazi uma usebenzisa umzimba nsuku zonke futhi wenza izinhlobo eziningi zokunyakaza.
Ukuze uqinise, udinga ukuzinselela wena futhi usebenze ukulayisha ngaphezulu imisipha. Kodwa uma lokho kukhululeka, udinga ukwakha kwezinye izindawo ukuze imisipha ivuse futhi ivumelane nokucindezeleka. Uma ulayisha ngokweqile imisipha yakho kodwa ungavumeli ukuphumula okwanele, ungaqeda kalula ukulimala futhi ubungozi.
Uma kuziwa ekusebenziseni ukuqeqeshwa kwesisindo, isihluthulelo sokwenza ngcono kuwukuthola ukuthi inhlanganisela enhle yokuvolontiya nokuqina. Okuncane kakhulu, noma cha, okwevolumu noma ukuqina kungaphelela kancane noma kungabi ngcono.
Izimbangela Zokuqeda Izisindo
Ukunciphisa izisindo ngokuvamile kubonisa ukuthi noma ngabe imvamisa yokuqeqeshwa noma ukuqeqesha kunesilinganiso esiphakeme isikhathi eside kangakanani. Ukuvimbela ukudlula, khumbula ukuthi ungakwazi ukwandisa eyodwa kuphela kulabo ngesikhathi noma uzoshisa ngokushesha. Ngakho uma usebenza njalo, udinga ukugcina amandla akho kancane kancane. Uma uqeqesha kancane, ungakwazi ukuqinisa amandla akho. Ugijima enkingeni uma uqala ukucabanga ukuthi okuningi kuhlale kungcono. Akunjalo.
Izimpawu zokuxwayisa zokuqedwa kabusha
Uma usebenza ngamandla wokuqeqeshwa kwamandla ngenxa yokuvama okwandayo noma ngokweqile- usebenza kaningi ngezinsuku zokuphumula ezincane-izimpawu zokuxwayisa zokuqala ziyimpawu ezifana kakhulu nezobuchwepheshe be- classic overtraining syndrome ekuhlangenwe nakho kwezemidlalo-umuzwa ohlanziwe kanye nokukhathala okujwayelekile.
Olunye uhlobo lokuqhathaniswa nesisindo lwenzeka uma uqeqesha ngamandla kakhulu ngesisindo esiningi, kaningi. Ngokuyinhloko, lokhu kusho ukuthi uphakamisa izisindo ezinkulu ngesikhathi sonke. Lolu hlobo lokunqoba ngokweqile ngokuvamile luholela ekwenzeni ukusebenza futhi lungabeka umgijimi uphumele ngokuhlanganyela.
Kungakhathaliseki ukuthi uluphi uhlobo lokuqeqesha okwenzayo, izimpawu zokuxwayisa zicacile. Izibonakaliso eziyisixwayiso eziyinhloko zokuxoshwa komsebenzi wukuthi ukusebenza kwakho kunciphisa futhi ukusebenza kwakho kuyajabulisa kakhulu. Ezinye izibonakaliso ezivamile zokudoba ngokweqile zihlanganisa:
- Kunciphisa amandla, amandla, nokukhuthazela
- Yehlisa ukusebenzisana
- Ukwanda kwenhliziyo yokuphumula (HR), noma ukucindezelwa kwegazi
- Ukwandisa i-malaise nokukhathala
- Inkinga yokulala
- Ukuthukuthela, ukucindezeleka, ukunganakwa
- Ukwanda kwesisu somzimba, ama-aches ohlangene, nezinhlungu
- Ukuzidela okungalungile
- Imifudlana evame njalo kanye ne-flus
- Ukuphulukiswa okuphansi
Amathiphu okuvimbela nokwelapha ukuxoshwa
Uma kubonakala kusenesikhathi, kulula ukuvimbela nokulungisa izimpawu zokunqoba. Ngokusobala, ukuphumula kuyisinyathelo sokuqala sokuthatha, kepha ngokuvamile kuyinselele kakhulu kumdlali ozinikele. Uma ubona noma yiziphi izinkomba ezingenhla ukuthi upheqa ukusebenza kwakho, thatha izinsuku ezimbalwa bese wenza okuthile okuncane kakhulu. Hamba ukuhamba noma wenze usuku lokwelula futhi uphule isimiso sakho kuze kube yilapho umzimba wakho uthola. Uma ubuyela ekuqeqesheni amandla, engeza ukuphumula okwengeziwe esimweni sakho esivamile samasonto onke. Nazi ezinye izinto eziyisisekelo zokuvimbela ukudluliswa okuqhubekayo:
- Engeza izinsuku zokutakula okungaphezulu kwesonto ngalinye.
- Vary ukusebenza kwakho ukugwema ukulayisha ngaphezulu imisipha efanayo ngezindlela ezifanayo ngesonto ngalinye.
- Gwema ukuba nomthamo omkhulu wokuqeqeshwa (imvamisa) nokuphakama okukhulu.
- Ungahlale usebenza umsizi ukuze uhluleke.
- Landela uhlelo lokuqeqeshwa ngezikhathi .
Ekugcineni, ukuvimbela ukudlula, kufanele usebenze nomqeqeshi noma umqeqeshi ongakwazi ukuqondisa uhlelo lwakho futhi akugcine ulandela uhlelo oluqhubekayo, olwenziwe ngezikhathi ezihlanganisa ukuhlanganisa okubandakanya zombili izigaba zokuqeqeshwa okuphakeme kakhulu okulandelwa yizigaba zomthwalo wokunciphisa umsebenzi kanye nokuphumula okwandisiwe isikhathi.