Ukuxhathisa umthambo

Ukuya ejimini akukho njongo ze fumana ubunzima bemisipha, amandla okanye ulahlekelwe ngamanqatha. Kukwakho nabantu abafuna ukwandisa unyamezelo lwabo kwaye ngaloo ndlela baphucule ukusebenza kwabo ngokomzimba. Kolu hlobo lweenjongo kukho okubizwa ngokuba ukuxhathisa. Olu luhlu lokuzivocavoca kweentlobo ezahlukeneyo ngenjongo yokuphucula ukuxhathisa kwakho ngokwasemzimbeni kunye nokuxhasa ngakumbi ukukhuthazeka ixesha elide.

Kule posi siza kukuxelela ukuba yeyiphi eyona mithambo ilungileyo kunye nendlela yokwenza.

Yintoni ukuxhathisa?

Ngaphambi kokuba ndiqale ukuchaza imithambo yokuxhathisa, kungcono ukuba wazi ukuba yintoni na le meko. Ingumbono odla ngokudideka xa unxulunyaniswa neembaleki. Ukunyamezela akukho malunga nokubaleka ixesha elide ngaphandle kokudinwa okanye ngaphandle kokuma. HZimbini iintlobo zokuxhathisa: i-aerobic kunye ne-anaerobic.

Ukunyamezela kwe-Aerobic yenye apho izingqisho zokuphefumla ahambelana nemfuneko yeoksijini ngalo lonke ixesha. Kuxhomekeka kumzamo, umthamo omkhulu weoksijini uya kufuneka emiphungeni okanye ngaphantsi. Ngaphandle kokuba uphefumlelwe ioksijini kwaye izinga lokubetha kwentliziyo yakho lizinzile, unokuchitha ixesha elininzi uzama amandla omzimba, nokuba yeyiphi na. Njengoko besesitshilo ngaphambili, asithethi nje ukubaleka ixesha elide.

Kwelinye icala, ukuxhathisa anaerobic Yenye apho umgudu unyanzelisa ukuba kungabikho ndlela yokuthumela ioksijini eyaneleyo yokugubungela ibango. Ke ngoko, ezi nzame zinzima zenziwa ngaphandle kokubonelelwa kweoksijini kwizihlunu zemisipha. Olu hlobo lokuzilolonga akufuneki luhlale ngaphezulu kwemizuzu emi-3 okanye iintlobo ezahlukeneyo zomonakalo wemisipha kunye ne-neural. Ukuzilolonga ngakumbi xa sisenza, kokukhona sinako ukwandisa iinzame ezinamandla, ngaloo ndlela silibazise ukuqala kokudinwa. Ngaphakathi kokumelana ne-anaerobic sinee-subtypes ezimbini:

• Ialactic anaerobic. Olu hlobo lokuchasana lunee-protagonist zovavanyo lwexesha eliphantsi. Ngokwesiqhelo bahlala imizuzwana eli-15 ubuninzi. Apha amandla afunyanwa ngezinye izinto ezinamandla ezinje nge-ATP kwaye akukho nkunkuma.
• Ilactic anaerobic. Le mithambo yenziwa ukuya kuthi ga kwimizuzu emi-2. Oovimba bamandla yimisipha ye-glycogen kwaye njengemveliso yenkunkuma ikhupha i-lactic acid.

Imizekelo yokuzivocavoca umzimba

Kukho iintlobo ezininzi zokuzilolonga. Ngamnye kubo ujolise ekuphuculeni uhlobo lokuchasana okanye ukufumana ukusebenza kwindawo ethile yomzimba wethu okanye umdlalo esiwenzayo. Siza kuhlalutya nganye nganye ukuya kwiinkcukacha ezithe kratya.

Ukuphakamisa umzimba

Le mithambo yaziwa kakhulu kwaye indala kuba ibisenziwa ixesha elide. Le yimithambo esebenzisa ubunzima bakho ukubandakanya unyamezelo lwemisipha. Ziimithambo ezilula ukuzenza kwaye azidingi zixhobo zininzi okanye indawo eninzi.

Umzekelo, sifumana imithambo efana nokutyhala, izisu, izisundululu okanye isquat. Le mithambo inezinto ezininzi ezinokuphucula ukusebenza komzimba wakhe nabani na ozenzayo ixesha elithile.

Iintambo, iipelesi okanye ubunzima basimahla

Le mithambo ibizwa ngokuba ngumthambo womatshini. Iipulleys kunye neentambo azisetyenziselwa kuphela ukufumana ubunzima bemisipha. Banikezela nokwakha amandla. Kule meko sisebenzisa i-ballast njengokumelana nokoyiswa kwaye iqhotyoshelwe kwi-pulley. Le mithambo ikuvumela ukuba ukhuthaze inani elikhulu lezihlunu ukuze zisebenze kakhulu.

Ngobunzima basimahla asinayo loo ntshukumo ikhokelwayo, kodwa sikwasebenzisa imivalo kunye nee-dumbbells ukoyisa ubunzima. Uncedo lwale mithambo kukuba baphucula intsebenzo engundoqo kuba banikezela ngemfuno enkulu kuzinzo lomzimba. Kwi-pulley sinentshukumo ekhokelwa kakhulu kwaye silibale "ukugcina ibhalansi yethu."

Umsebenzi wePlyometrics

Iindlela onazo zokuzilolonga ziyakhawuleza kwaye ziyadubula. Bafezekile ekufumaneni unyamezelo lwe-aerobic kwaye banceda ukulibazisa ukuqala kokudinwa ngokubanzi. Sizilolonge njengebhokisi yokutsiba, i-slam dunk kunye nebhola yamayeza.

Ukubaleka nokubaleka

Ewe kunjalo, ukuxhathisa kuyaconjululwa ekusebenziseni umthambo. Zizinto ezaziwayo zokuchasa ngokugqwesa. Umdyarho ufuna imiba ethile ye-aerobic ethi incede ukuvavanya unyamezelo lwemisipha yeziphelo ezisezantsi.

Kukho iintlobo ezingapheliyo zomsebenzi. Sinolona gqatso lufutshane nolunamandla, ugqatso olude, ugqatso lweembaleki, njl. Yonke le mithambo ithandwa kakhulu kwaye yenziwa ngokubanzi.

Ukuqubha nokuhamba ngebhayisikile

Olunye uqeqesho olwaziwayo lokuxhathisa. Ayisiyiyo kuphela into enezinto ezininzi ezintle kwezempilo, kokubhukuda kunye nokukhwela ibhayisikile kukuzilolonga okugqibeleleyo Ngokuqubha usebenza kwimfuno yeoksijini kwaye ufunde ukuyilawula. Kwelinye icala, Ukuxhathisa kwamanzi kukunceda ukuba uphucule amandla emisipha kwaye kuvavanye ukuxhathisa komzimba wonke.

Ukuhamba ngebhayisikile kujolise ngakumbi ekusebenziseni imilenze. Nangona kunjalo, kuyanceda ukusebenza nzima kwi-cardiovascular and pulmonary capacity. Akunyanzelekanga ukuba ibe yindawo yokuma yebhayisekile, ikwanokuba yibhayisekile yasezintabeni apho unokwenza khona iindlela kumanqanaba ahlukeneyo.

Ibhola ekhatywayo kunye nentenetya

Le midlalo mibini idumileyo yimidlalo yokunyamezela ngokufanelekileyo. Ukongeza, yomibini le midlalo itshisa izixa ezikhulu zeekhalori. Bafezekile abo bafuna ukugcina ukusebenza kakuhle kunye nemeko elungileyo yomzimba. Ziqheliso olufuna ubuhlanga beentlobo ezahlukeneyo. Usebenza zombini ukunyamezela kwe-aerobic kunye ne-anaerobic. Uncedo kukuba unokuziqhelanisa nabahlobo kwaye ngenxa yoko baba yinto ethwala ngakumbi kwaye ibe mnandi. Ungaphulukana namanqatha ukuba ulawula iikhalori ekudleni kwakho.

Crossfit

Ewe kunjalo, kuye kwafuneka ndikhankanye umdlalo ohamba ngentsholongwane. Yinkqubo yokumisa imeko ekulungiselela kwiindlela ezahlukeneyo zokuzilolonga ezixuba amandla ahlukeneyo kunye nokuhamba ukuze ukwazi ukusebenza kumacandelo ahlukeneyo. Unokusebenza ngokunyusa iintsimbi, i-gymnastics okanye uqeqesho lwe-metabolic. Nangona ayisiyiyo eyona ibonisiweyo, ikwanceda ukufumana ubunzima bemisipha kunye nokulahlekelwa ngamanqatha kuba inyusa inkcitho yekhalori.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuzilolonga.