Ukuqeqeshwa kwesekethe kuyindlela ephumelelayo, eyinselele yokumisa okudala amandla, aerobic kanye ne- anaerobic ukukhuthazela, ukuguquguquka nokuxhumanisa konke ekusebenzeni okulodwa. Ngenye yezinhlobo ezimbalwa zokuqeqesha ukuqina komzimba okuye kwaboniswa ukuthuthukisa ngempumelelo amandla womabili kanye nokuqina komzimba emzimbeni wesimiso esifanayo.
Igama elithi "ukuqeqeshwa kwesifunda" lichaza indlela ukuqeqeshwa okuhlelwe ngayo kunokuba uhlobo lomsebenzi olwenziwa.
Ngokuvamile kuqukethe uchungechunge lwezivivinyo noma iziteshi zokufunda eziphelile ngokulandelana ngezikhathi zokuphumula okuncane phakathi. Imizila yesifunda ivumela umgijimi noma umqeqeshi ukuba enze inombolo engapheli yokusebenza bese engeza ezihlukahlukene izinhlelo zokuqeqesha.
Ngenkathi imizila yesifunda ifana nemigomo yokuqeqeshwa kwesikhashana , kunezinto ezihlukile kakhulu. Isibonelo, ama-circuits afaka izinhlobo eziningi zokuzivocavoca okufinyeleleka esikhathini esifushane. Ukuqeqeshwa okuphakathi kwesikhathi kuhloswe ukugxila ekuvivinya umzimba owodwa (ngokuvamile ukuvivinya umzimba, njengokugijima, ukuhamba ngebhayisikili, ukubhukuda, ukugoqa, njll) ngesikhathi seseshini. Ubukhulu bokusebenza buhlukahluka phakathi neseshini yokuqeqeshwa.
Isifunda esakhelwe kahle sinikeza umsebenzi olinganiselayo ohlose wonke amaqembu omzimba futhi wakha ukukhuthazela kwenhliziyo. Imizila yesifunda nayo ingahle yenzelwe ukulungisa ukungalingani kwemisipha okuvame ukuvela kumdlali oyedwa-wezemidlalo abenza izinhlobo ezifanayo zokuzivocavoca usuku nosuku.
Kungabuye inikeze ukuphakama okukhulu, iseshini yokuqeqesha amakhono, noma ukuqeqeshwa okuphezulu kwekhalori esikhathini esincane. Imijikelezo iphinde inikeze ukuqeqesha okuphambene okuphelele kuncedisa noma yiliphi umdlali.
Ukuqeqeshwa komjikelezo kulungile kubo bonke abagijimi abahamba phambili nabaqalayo ngoba kungenziwa ukulinganisa ikhono lomdlali ngamunye.
Imizila yesifunda iyashesha, iphumelele futhi iyamnandi.
Indlela Yokwakha Umzila Wokuqeqesha Isifundazwe
Imizila yesifunda ngokuvamile iqukethe ukuzivocavoca okungu-10 okwenziwa imizuzwana engu-60 ngayinye nemizuzwana engu-15 yokuphumula phakathi. Abadlali bathatha isethi eyodwa, ezimbili noma ezintathu zesifunda esekelwe emazingeni abo empilo kanye nemigomo.
Ukuqeda izinhlobo zokuzivocavoca ezihlukahlukene kanye nokuzivocavoca okukhulu kwe-cardiovascular in ukulandelana okusheshayo kungathuthukisa kokubili amandla nokukhuthazela. Kulabo abafushane ngesikhathi, ukuqedela imizuzu emithathu kuya kwemizuzu emaminithi angu-20 ngesonto kuyindlela ephumelelayo yokuthuthukisa nokugcina yonke imithi. Sebenzisa le mihlahlandlela ukuze udale umsebenzi wakho wesifunda:
- Dala isifunda sakho ngezivivinyo eziyisishiyagalombili kuya kwezingu-12 noma iziteshi ezihlose wonke umzimba.
- Yenza umsebenzi ngamunye ngamasekhondi angu-30 kuya kwangu-90, uvumele imizuzwana engu-15 kuya kwangu-30 yokuphumula phakathi kwesiteshi ngasinye.
- Ukugxila emandleni e-muscular, ukwandisa ukumelana kwezivivinyo kanye nesikhathi sokuphumula phakathi kweziteshi. Lokhu kuzovumela imisipha yakho ukuba ilulame ngokuphelele phakathi kokuzivocavoca ngalunye.
- Ukuze ugxile kakhulu ekukhuthazeleni kwenhliziyo, ukunciphisa amandla okusebenza esiteshini ngasinye, ukwandise ubude besikhathi esichithwa esiteshini ngasinye bese unciphisa inani lokuphumula phakathi kweziteshi ukugcina izinga lakho lenhliziyo liphakanyisiwe njalo.
Amathiphu Wezempilo Nezokuphepha
- Ukuqeqeshwa kwesifunda kuphephile ngokwanele ukwenza izikhathi ezimbili kuya ezine ngesonto. Ngenxa yokuthi kufaka ukuqeqeshwa okunamandla okuqeqeshwa okunamandla, kuvumela okungenani amahora angu-48 phakathi kwezikhathi ezisebenzela amaqembu afanayo emisipha.
- Sebenzisa izisindo, amaqembu okumelana nemishini nezinye izinto ezizokuvumela ukuba wenze umzimba wonke ubude ngenkathi usaqhubeka unikeza inselele.
- Njengoba ikhono lakho lokuzikhandla lithuthukisa, ukwandisa ubunzima bokuzivocavoca ngokwandisa isikhathi sokuzivocavoca, ukwandisa izisindo noma ukumelana okusetshenzisiwe, ukwengeza ukuzivocavoca kanzima noma ukunciphisa isikhathi sokuphumula phakathi kweziteshi.
- Ukuze ugxile emandleni emisipha, ukwandise ukumelana kwezivivinyo esiteshini ngasinye kanye nesikhathi esithile phakathi kweziteshi ukuvumela ukuvuselelwa kwemisipha egcwele phakathi kokuzivocavoca ngalunye.
- Ukuze ugxile kakhulu ekukhuthazeleni kwenhliziyo, ukunciphisa amandla okusebenza esiteshini ngasinye, ukwandise ubude besikhathi esichithwa esiteshini ngasinye bese unciphisa konke okuphakathi kweziteshi ukuze ugcine izinga lakho lenhliziyo liphakanyisiwe.
Okwenza Ukuqeqeshwa Kwesekethe Akusebenzi Njalo
Nakuba ukuqeqeshwa kwesifunda kuzuzisa abagijimi abaningi, akusona isixazululo kuzo zonke izidingo zakho zokuqeqesha. Ukuqeqeshwa kwesifunda kungenza ngcono ukuqina komzimba kanye namandla, ikakhulukazi ekuqaliseni umzimba. Akusilo esikhundleni sokuqeqeshwa kwe-aerobic ukukhuthazela noma ukuthuthukisa amandla aerobic.
Izinhlelo zokuqeqesha ukukhuthazela zisasebenza nakakhulu ekuthuthukiseni ukuqina kwe-aerobic kunezinhlelo zokuqeqesha zesifunda. Abagijimi bokuzikhandla ngokucacile, njengabashayeli bamabhayisikili noma abagijimi, basadingeka baqeqeshe ngokukhethekile imidlalo yabo ukuze bafinyelele ukukhuthazela okuphezulu nokukwazi ukukwazi ukukwazi ukukwazi ukugijima.
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