Ukuzivocavoca komculo. Imiqondo eyisisekelo.
Kuyini lokhu? Ukuzivocavoca umzimba kuvela ekuzivocavoca nasekuzivocavoceni kwama-anaerobic. Ukuzivocavoca komzimba kuyaziwa ngaphansi kwegama elithi "ukuvivinya umzimba okuvamile." Akudingi imishini yezemidlalo noma i-gym. Ekuqaleni kokuzivocavoca komzimba, ukuthandwa kwaso kwakunjalo, kokubili kwabesilisa nabesifazane, kodwa ngokuhamba kwesikhathi ubulili obuthakathaka bubukhipha.
Ukuzivocavoca umzimba kunemisebenzi elula ehlose amaqembu ahlukene emisipha ngaphandle kokusebenzisa izindlela ezingeziwe (isibonelo, ama-dumbbells). Njengomthwalo emisipha, isisindo somzimba sisetshenziswa. Okuyisisekelo sokuzivocavoca ukuthi umzimba, amaqembu omzimba, ngenxa yokuzivocavoca okhethekile, kuthinteka kakhulu ngobuningi bomzimba wawo.
Umzimba wethu uhlukile ngendlela yawo. Ngamunye wethu unehlobo lomsebenzi ngamunye. Ngenxa yokuzivocavoca komzimba, i-muscle ithoni iqiniswa futhi igcinwe, futhi ukulungiswa okujwayelekile ngokomzimba kuthuthukisa. Amakilasi ekuzivocavoca komzimba agcina isimo esihle kakhulu hhayi amafomu angaphandle kuphela, kodwa futhi anomphumela omuhle emsebenzini wezinhliziyo nemisipha yamathambo. Ukusheshisa kwenhliziyo ngesikhathi sokuzivocavoca kwalokhu kuvocavoca kusiza ukuqinisa imisipha yenhliziyo, okunciphisa ingozi yezifo zenhliziyo.
Ukuzivocavoca umzimba wokuzivocavoca.
Uhlelo lwezokuzivocavoca lukhulu kakhulu futhi lusebenza kahle. Ukuzivocavoca okumbalwa kungenziwa kuhloswe lonke iqembu lemisipha. Isibonelo, ama-squats ayathinta imisipha yamathanga namadolo, ukuphakamisa imilenze kusukela phansi kusekelwa imisipha yomshini ophansi. Ngenxa yokuzivocavoca komzimba wokuzivocavoca umzimba, ukukhuthazela kuyaqala, ithoni ye-muscle yanda futhi isisindo somzimba siphuthumayo. Ukuze i-metabolism ihlale evamile, kunconywa ukuba usebenzise ezinye izindlela zokuzivocavoca.
Lapho uqhuba ukuvocavoca, kubalulekile ukucabangela ukulandelana kokuzivocavoca, amayunithi abo, inombolo kanye nezindlela zokwenziwa. Ukuze ubone ukuqeqeshwa okungcono, ungasebenzisa umculo, unomphumela omuhle kumuntu womuntu, okubalulekile uma wenza umzimba. Futhi, umculo usiza ekulondolozeni isigqi. Ngaphambi kokuba uqale, qiniseka ukuthi wenza ukuzivocavoca okuncane (ukushisa-up) ukulungisa imisipha.
Ngemuva kokuthi "ukufudumala" kwamaqembu ayisisekelo - ukufudumala, izivivinyo eziyisisekelo zilandela. Ngamanye ama-exercises kumele kwenziwe okungenani ama-5 nge-breather emaminithi amathathu. Ngokuhamba kwesikhathi, inani lokuzivocavoca lingakhuphuka.
Ezinye zezivivinyo eziyisisekelo zokuzivocavoca komzimba:
- Izikwele. Imigqa ebubanzi behlombe, izingalo zihambisana nendawo, ziqonde ngqo. Kancane kancane, phansi ngangokunokwenzeka, hlalani phansi, kanti izandla kufanele zihlale zihambisana phansi. Yamukela isikhundla sokuqala bese uphinda lo msebenzi. Futhi, lo msebenzi ungenziwa ngezinyawo eziphakanyisiwe futhi zandiswe phambili. Ngesikhathi esifanayo izandla zandezelwa phambili. Lezi zifundo zisiza ukuqinisa imisipha yamathambo namathanga.
- Ukushintshaniswa kwamajoyini amadolo. Izinyawo ndawonye. Beka izandla zakho emadolweni. Kancane kancane uqale ukujikeleza amalunga emadolo kuqala ngakwesinye isiqondiso (ngakwesokunxele), bese uhlangothi oluhlukile. Isikhathi sokujikeleza esiqondisweni esisodwa akufanele sidlulele okungaphezu kweminithi.
- Ihamba ngezindawo ngokushintshwa esikhundleni sezandla nezinyawo. Vuka ngokuqondile, ubeke izinyawo zakho eduze ngangokunokwenzeka, izandla ezihlangene. Lapho ufika, zama ukusakaza imilenze yakho ngangokunokwenzeka. Kuyinto efiselekayo ukushaya izandla zakho phezu kwekhanda lakho ngesikhathi esifanayo. Land endaweni yokuqala.
Imithetho eyisisekelo lapho wenza umzimba.
Ukuzivocavoca kunoma yisiphi isimo akukhuthazwa ukuba ume ngokuphazamiseka futhi uphazamise, futhi ungakapheli. Ukufeza umphumela omuhle, ukukhishwa kwabo kwansuku zonke, okuvamile kuyadingeka. Ezinsukwini zokuqala zokuvivinya umzimba, kunconywa ukuthi uphinde usebenzise lokhu okungenani izikhathi ezingu-5. Ukuzivocavoca umzimba kancane kancane kuya emazingeni angu-25-30.
Imithetho esemqoka yokuqashwa.
- Amakilasi aqala okungenani, ngokuya ngesilinganiso sokulungiselela kwakho. Kancane kancane, ungakwazi ukwandisa inani lezinhlelo, ukubunzima kwezivivinyo kanye nokusetshenziswa kwesikhathi.
- Amakilasi kufanele aqhutshwe nsuku zonke ukuze kube nomphumela omuhle kanye nokuphumelela okusheshayo komgomo. Okuhlukile kungase kube ukwehla kwamandla, lapho kubuyiselwa isimo, umuntu kufanele aqhubeke nezifundo.
- Igumbi lapho amakilasi abanjwa khona kufanele abe umoya omuhle, ukhanyiswe, ohlanzekile, ephephile, epholile. Izansi kumele zibe nezinga.
- Ukuze uthole amakilasi, izingubo zokunethezeka ziyadingeka, elula kahle futhi engaphazanyisi, uma usebenzisa umzimba phansi, kubalulekile ukubeka umshini noma umdlalo wezemidlalo.
- Ukuzivocavoca kufanele kwenziwe kusuka elula (eyisisekelo) kuya kunzima kakhulu, uma kunesidingo, cela umqeqeshi noma umlingani ukuthi akusize.
- Kudingeka ukuphefumula ngendlela efanele futhi ngokulinganayo. Uma ufuna ukuphuza, cima ukoma kwakho.
- Uma phakathi ekilasini uzizwa unhlokweni, ukuphefumula, isizungu, yeka ukuzivocavoca ngokushesha.
Ukuzivocavoca komzimba kunamathuba amaningi:
- amathuba okuqhuba amakilasi kunoma iyiphi indawo;
- ukuqeqeshwa kuvunyelwe nganoma yisiphi isikhathi;
- ngoba izifundo azikho isidingo semishini eyengeziwe yemidlalo nemali yokubhaliselwa eklabhu yezempilo;
- Ukuzivocavoca komzimba kuyithuluzi eliphumelelayo ekwelapheni ukucindezeleka;
- ukuqeqeshwa kusiza ukuqinisa imisipha kanye nezwi labo;
- kusiza ukuthuthukisa impilo yonke;
- amakilasi akuvumela ukuba uzuze ukuma okuhle ngokomzimba isikhathi eside.
Ngazo zonke lezi zici, singakwazi ukubona amaminithi amabili kuphela:
- Akunakwenzeka ukulawula ukumelana, ngoba ukumelana kungumzimba wakho;
- inani elinganiselwe lokuzivocavoca.
Ukuzivocavoca umzimba akuyona nje ukuhluka okuhle kakhulu kokusekela umzimba ngendlela ehle kakhulu, kepha ithuba lokunciphisa ingozi yezifo ezingabangela imiphumela engaphenduki.