Noma ubani angakwazi ukujula ngaloluhlelo lokuzivocavoca olusabekayo
Uma kuziwa ekuzivocavoca okuphephile futhi okuphumelelayo, kunezeluleko ezithile eziyisisekelo ezisebenza kuwo wonke umuntu kungakhathaliseki ukuthi ulungile noma awufaneleki. Ubuhle bokuzivocavoca ukuthi yinto evulekile. Ukuzivocavoca okulodwa akufanelanga konke, kepha izimiso zokusebenza ezifanayo zenza. Ngakho uma ufuna ukuthola okuningi kokusebenza kwakho ngaphandle kokulimaza ukulimala noma ukushisa, futhi ngaphandle kwesimiso samasonto onke esiyinkimbinkimbi, sebenzisa lesi simiso sokuqala sokusebenza futhi ulungele manje.
Ukudala Uhlelo Lwakho Lokuzivocavoca
- Yakha Isisekelo Sokuziqinisa Ngaphambi Kokuqinisa
Njengoba ukhathazekile ngokuthi kungenzeka ukuthi uhambe uma uqala ukuqala isimiso sokuzivocavoca, ziphoqe ukuba uqale kancane futhi wenze okuncane kunalokho ucabanga ukuthi ungakwenza. Abazivocavoca abaningi benza iphutha lokuqala ngokushesha kakhulu, eside kakhulu futhi kunzima kakhulu, kuphela ukuthuthukisa ukukhathazeka noma ukulimala nokuyeka ngaphakathi kwenyanga noma ezimbili. Ungabi omunye wabo. Imisipha yakho, amajoyina, nesistimu yezinhliziyo zempilo kuzokuvumelanisa nokuqeqeshwa, kodwa akukwenzeka ngosuku noma ngisho nangeviki. Zizinike inyanga noma ngaphezulu ukwakha isisekelo sakho sokuzivocavoca ngaphambi kokuba ulandele ngamandla.Uma ungumuntu omusha wokuzivocavoca, ungase ufune ngisho nokugcina inyanga yakho yokuqala yokuzivocavoca imizuzu engamashumi amathathu ngosuku ngokuhamba ngendlela engavamile. Futhi-ke, kufanele uhlole nodokotela wakho ngaphambi kokuqala noma yikuphi ukuzivocavoca okukhulu. Uma unesifo senhliziyo noma ezinye izimo ezibucayi, ukuvivinya umzimba kungaba yingozi. Ngakho-ke phephile, hlola nodokotela wakho, bese uqala kancane
- Engeza amandla okuqeqesha nge-Interval Training
Ngemuva kokuthi uke wakha isisekelo esiqinile sempilo ngokuzimela, ukuvivinya umzimba njalo ngenyanga noma ngaphezulu, kuzodingeka uqale ukwandisa amandla akho ukwakha amandla akho omzimba kanye nesimiso senhliziyo. Kubantu abaningi, lokhu kusho ukungeza izikhathi ezimbalwa ekusebenzeni kwakho.- Isikhathi esifushane yisivinini esiphezulu se-30 noma isivinini esikuqhubela emsebenzini wakho. Izikhathi ezincane zisiza ukwakha amandla, ukukhuthazela nokushisa ama-khalori amaningi ngokushesha. Abaqalayo bangakwazi ukwenza izikhathi eziningana ezimbalwa ngesikhathi sokuzivocavoca kanye noma kabili ngesonto. Abagijimi abaphambili bangenza izikhathi eziningi esimisweni kodwa kufanele benze lokhu okusebenza kanye noma kabili ngesonto ngezinsuku zokutakula phakathi.
- Isikhathi eside singadlula imizuzu emibili noma ngaphezulu, futhi kungenzeka ukuthi kubangele i- lactic acid ekwakheni igazi. Ngisho nabagijimi abajwayele kakhulu bazokwenza isikhashana nje isikhathi sokuzivocavoca. Ikhefu elide elide liqhuma ngisho nomgijimi omuhle kahle ekuphuleni, ngokushisa kwamaphaphu nemilenze. Lezi zikhathi azikhuthazwa kwabaqalayo.
- Imizamo ye-Aerobic eqinisiwe
Ukusebenza okuqinisiwe ngokuvamile kuyisisekelo sokusebenza komqhubi wokukhuthazela. Abagibeli, abagijimi, namathrenti kudingeka bakhulise ikhono lokuhamba isikhathi eside futhi kanzima. Ngokuvamile, lezi zisebenzi zidlala umgijimi kuze kube sekugcineni kokukhathala, lapho zibuyela khona kancane futhi ziqhubeke nokuzama ukuqhubeka. Bese baqala ukuqhuma ijubane futhi kuze kufike ukushisa, futhi futhi, babuya kancane kodwa baqhubeke. Lo mjikelezo uphindwa izikhathi eziningi zokuqeqesha. Ngokuhamba kwesikhathi, ikhono labo lokusebenza ngamandla kakhulu isikhathi eside (amahora) liqala.Abadlali be-Elite ukukhuthazela bavame ukusebenzisa ukuqeqeshwa kwe-lactate emzimbeni phakathi nale mizamo ende, eqhubekayo yokukhulisa umthamo wabo we-lactate (LT). Lokhu okusebenza akuwona wonke umuntu, noma kunjalo, futhi akudingekile kunoma ubani ozama ukuthola nokuhlala ngendlela yakhe.
- Yakha Amandla Ngama-Max Amandla
Indlela ephumelela kakhulu yokwakha usayizi wamasipha namandla ukuze usebenzise imizamo enkulu uma wenza ukuvivinya umzimba. Kodwa ngisho nalapho wenza ukuvivinya umzimba, uzokwakha imisipha phakathi kwemizamo enzima. Ubuhlungu besisu buzizwa ezinsukwini emva kokuba noma yikuphi ukuzivocavoca okujulile kwaziwa ngokuthi ukulibaziseka ukuqala kwe-muscle soreness (DOMS) . Lokhu ukukhathazeka empeleni kungumphumela womonakalo omkhulu wemisipha. Njengoba i-muscle fibers ilungisa futhi iphilisa, iba namandla futhi ikhudlwana. Isihluthulelo samandla wokwakha ibhayisikili phakathi komsebenzi onzima nokuphumula nokulungisa okuningi. Ukusebenzisa imisipha ebuhlungu akuyona into ehlakaniphile; ilokhu iqhubeka idiliza imicu ye-muscle futhi ayivumeli ukulungiswa okufanele.
- Ukuvuselelwa Okusebenzayo Ngemva Kokuzivocavoca Okunamandla Kuqinisa Ukufaneleka
Abagijimi abathintekayo badinga ukutakula okungaphezu kokuzivocavoca, futhi inani lokubuyiswa okudingekayo ngokuvamile kuxhomeke ekubukeleni nasekuqineni kokusebenza. Kodwa kunokuba uthathe usuku lokuphumula okuphelele, abagijimi bayakhuthazwa ukuba benze uhlobo lokuthola okusebenzayo, lapho usebenzise khona ngamandla okuncane njengokungenzi lutho. Ukucwaninga kubonisa ukuthi ukutakula okusebenzayo kwenza imisipha ibe nefiber, eyasiza ukuvimbela ukulimala ngesikhathi sokusebenza okukhudlwana. Lokhu kusho ukuthi ukusebenza okukhuni kungaba nzima kakhulu. Lokhu, futhi, kuholela ekuqiniseni imisipha eminingi.