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Uqeqesho olunzima lungahlulwa lube ziindidi ezintlanu: uqeqesho lokuzimela, uqeqesho lwebhendi yokumelana, uqeqesho ngomatshini, uqeqesho lweentambo kunye noqeqesho lobunzima besisindo. Ezi ntlobo zintlanu zemidlalo zinezibonelelo zazo kunye nezinto ezingalunganga malunga nokhuseleko kunye namandla emisipha, kunye noqeqesho lokukhululeka kwesisindo usebenzisa i-barbells kunye ne-dumbbells ngukumkani woqeqesho lobunzima.

Zininzi iziganeko zokuqeqesha kwakhona, ezinokuhlelwa ngokwezixhobo ezisetyenzisiweyo. Ukongeza, uhlobo ngalunye lwendlela yoqeqesho lunezinto eziluncedo kunye nezinto ezingalunganga, ke kufuneka uqale uqonde iimpawu zohlobo ngalunye lokuphinda uqeqeshe ngaphambi kokuba ukhethe iprojekthi elungileyo.

Iindidi zoqeqesho olunzima zinokwahlulwa zibe “ukuziqeqesha” ezingasebenzisi zixhobo kwaye zixhomekeke ngokupheleleyo kubunzima bomntu, “uqeqesho lwebhendi yokumelana” esebenzisa imixokelelwano yokumelana, “uqeqesho ngomatshini” olusebenzisa oomatshini boqeqesho, “uqeqesho ngentambo ”Esebenzisa iintambo, kunye neentlobo ezintlanu" zoqeqesho lokukhululeka kwesisindo "usebenzisa i-dumbbells okanye i-barbells.

Ngokusisiseko lonke uhlobo lwendlela yoqeqesho igubungela izihlunu ezisisiseko zokuzilolonga. Umzekelo, xa usebenzisa "uqeqesho oluzenzekelayo" kunye "noqeqesho loomatshini" ukwenza imisipha efanayo, umphumo uya kwahluka kubunzima bokubulawa kunye nobunzima obusetyenzisiweyo, ke lungisa uhlobo lwendlela yoqeqesho ngokwesihlunu ekujoliswe kuso, okanye usebenzise ezininzi Iindidi zakho Unokufumana iziphumo ezilungileyo ngokwenza imisipha efanayo ngendlela efanayo.

Training Ukuziqeqesha
Iindlela zoqeqesho ezinzima njengokuma okanye ukusebenzisa ubunzima bomzimba wakho ukuzilolonga izihlunu zesisu kuthiwa "kukuziqeqesha."

Olona ncedo lukhulu kuqeqesho oluzenzekelayo kukuba akufuneki usebenzise nasiphi na isixhobo. Abantu abangenalo ixesha okanye uhlahlo-lwabiwo mali lokuya ejimini banokwenza uqeqesho lokuzimela emakhayeni abo ngaphandle kokuchitha isiqingatha sedemon.

Olunye uncedo oluphambili loqeqesho lwe-autologous kukuba noqeqesho olunzima lwee-novices zinokukhusela umngeni kwimisipha ngaphandle kokukhathazeka malunga nengxaki yeebarbells okanye i-dumbbells eziwayo.

Uqeqesho lwe-Autologous lwahlukile kuqeqesho olunzima kusetyenziswa izixhobo okanye oomatshini, kwaye akukho ndlela yokulungisa ubungakanani bomthwalo. Ukuba umthwalo ulula kakhulu, akusayi kubakho siphumo saneleyo. Ukuba umthwalo unzima kakhulu, awuyi kuba nakho ukugqibezela inani elifanelekileyo lamaxesha ngokuchanekileyo, kwaye emva kokuba amandla omsipha esomeleziwe ukuya kuthi ga kwinqanaba elithile, umthwalo awunakonyuswa. Ngeli xesha, kuthatha ixesha elongezelelekileyo ukulungelelanisa umthwalo omkhulu ngokwendlela efunwayo.

Training Uqeqesho lwebhendi yokuchasa
Nangona izixhobo kufuneka zilungiselelwe "uqeqesho lwebhanti yokumelana", inokwenziwa ekhaya njengokuziqeqesha, kwaye inokuthathwa ngokulula kuhambo lweshishini okanye ekuhambeni.

Ukongeza, ukutshintsha nje isikhundla sebhendi yokuxhathisa kunye nokuhlengahlengisa ubude kunokunyusa ngokulula okanye ukunciphisa umthwalo. Ibhendi yokumelana nayo inokutshintsha izinto ezahlukeneyo, ezinokuthi ziyindlela yoqeqesho esebenziseka kakhulu.

Ukusuka kwindawo yokujonga iziphumo zoqeqesho, uqeqesho lwebhendi yokuchasana luchaphazeleka kancinci yi-inertia, kwaye akukho lahleko yomthwalo phantse kulo lonke uluhlu olushukumayo. Inokubangela ngokulula iichemistry ezimbini zokuqokelelwa kweemetabolites zeanaerobic kunye ne "hypoxic state". Uxinzelelo ngokwesondo ukufezekisa iziphumo zemisipha.

Kwelinye icala, uxinzelelo lwebhendi yokumelana lutshintsha kakhulu ngobude, ke kwindawo yokuqala apho ibhendi yokuxhathisa isavulekile kwaye imfutshane, umthwalo kwimisipha mncinci.

Xa ibhendi yokuxhathisa isetyenziswa, umthwalo mncinci xa umsipha usoluliwe xa kusebenza imisipha, ke kunzima ngakumbi ukubangela ukonakala okufihlakeleyo kwifayibha yemisipha, ke kunzima ukukhuthaza ukukhula kwezihlunu kule nkalo.

Training Uqeqesho ngoomatshini
Uphawu "loqeqesho ngoomatshini" kukuba lukhuselekile xa ubunzima bufana nokusebenzisa uqeqesho lwe-barbell.

Ukongeza, umkhondo wentshukumo uthintelwe bubume boomatshini, ke ngokokubona kobunzima bokufunda ukuma kwesindululo, kulula kunezinye iindlela zoqeqesho, kwaye kulula ukuba nefuthe kwimisipha ekujoliswe kuyo.

Uninzi loomatshini abanoqeqesho olunzima basebenzisa iibhloko zokukhokela ezinobunzima, kwaye ubunzima bunokuhlengahlengiswa ngokulula ngokulungelelanisa iibholiti. Ke ngoko, xa ubunzima beseti yonke yezinto buhlengahlengiswa ngaxeshanye ngexesha lokuzilolonga, akukho sidingo sokusebenza kakhulu.

Nangona umkhondo wokunyakaza womatshini uzinzile, amandla okuxubana phakathi kwesiphatho esidityanelweyo, ubunzima bokukhokela kunye nomkhondo ziya kuchaphazela ukwehla (ukusikwa kwe-eccentric) kunye nokunciphisa umthwalo wemisipha. Nangona isiphumo sokungqubana sahluka ukusuka kumatshini ukuya kumatshini, unika umthwalo kwimisipha ngexesha lokuncipha, nto leyo iphambili ekukhuthazeni ukukhula kwemisipha, ke kuya kufuneka unikele ingqalelo ekhethekileyo koku xa uphumeza uqeqesho lomatshini.

Lilonke, uqeqesho ngoomatshini yindlela yoqeqesho enezinto ezininzi eziluncedo.

Training Uqeqesho ngentambo
“Uqeqesho ngentambo” lukwaloluhlobo loqeqesho ngoomatshini, kodwa apha siza kwazisa ngoqeqesho loomatshini kusetyenziswa iintambo ngokuzimeleyo.

Ukuqeqeshwa ngentambo kunokubutshintsha ngokulula ubunzima obufana noqeqesho ngoomatshini, olunceda ukucela umngeni kwimisipha ngokukhuselekileyo. Ukongeza, oomatshini abasebenza ngentambo ngokubanzi banokutshintsha indawo yokuqala yentambo, ukuze iqhubeke ngokufaka umthwalo kwimisipha evela macala onke ngaphandle kokuchaphazeleka kwicala lomxhuzulane. Nokuba izinto zisebenza nzima ezinje ngoqeqesho olukhululekileyo lobunzima kunye noqeqesho oluzenzekelayo unokufaka ngokulula umthwalo.

Uqeqesho lwasimahla
"Ukuqeqeshwa kwesisindo samahhala" usebenzisa i-barbells okanye i-dumbbells yinkosi yoqeqesho lobunzima.

Emva kobungcali, awunakho ukucela umngeni kubunzima obuphezulu, kodwa kwaye awuyi kuphulukana nomthwalo ngenxa yokukhuhlana ngexesha lokucuthwa kwe-centrifugal njengokusebenzisa oomatshini.

Ukongeza, ukuqeqeshwa kwesisindo sasimahla kuhlala kusetyenziswa amaqela amaninzi emisipha, anokuthi ngokulula afezekise isixa esikhulu somthambo. Ukuqeqeshwa kwesisindo sasimahla kubeka uxinzelelo olukhulu kuwo wonke umzimba kwaye kunceda ukukhuthaza ukugcinwa kwehomoni ukukhuthaza ukukhula kwemisipha.

Abo baya kulandela iziphumo zoqeqesho oluphezulu ngaphambi kokuba baye ejimini banokunqwenela ukusebenzisa iinkqubo zoqeqesho zasimahla.

Nangona kunjalo, uqeqesho lobunzima besimahla alunandlela yokuhamba esisigxina, kwaye kunzima ukugcina ukuhamba okuthe tye ngexesha lenkqubo yoqeqesho, ke akunqabile ukuba isiphumo singasebenzi ngenxa yokuma okungalunganga. Ukungakhathali okuncinci ngexesha loqeqesho kunokubangela ukonzakala.

Ngokuqhelekileyo kukholelwa ukuba ukuqeqeshwa kwesisindo samahhala "kufanelekile kumagqala oqeqesho olunzima," kodwa ukuba ubunzima abubekwanga ngaphaya kobuchule, ngekhe kubekho bungozi. Abasetyhini kunye noqeqesho olunzima banokuzama ngesibindi.


Ixesha Post: Feb-01-2021