Ngokuqinisekileyo uyagula kukubona abantu abenza imithambo bengafudumali ngaphambi koqeqesho. Okona kunokwenzeka, nawe ungomnye wabo bantu bangashushubezi. Kwaye ngaba ukuzifudumeza kwezemidlalo Elinye lawona manqanaba abalulekileyo okwenza imithambo. Siyabulela ukwenziwa kwayo, izihlunu zethu kunye nenkqubo yokuphefumla kunye nokujikeleza kwegazi kulungiselelwe ukuba sikwazi ukuthatha le nkcitho yamandla kunye nokufunyanwa kwemicu yemisipha ngokufanelekileyo.
Ke ngoko, siza kunikezela eli nqaku ukuba likuxelele zonke iimpawu, ukubaluleka kunye nokwenza umdlalo wokuzifudumeza.
Yintoni ukufudumeza imidlalo
Xa sisenza ukufudumala kwezemidlalo, inkqubo ye-endocrine nayo yonke imimiselo yehomoni emzimbeni wethu iyasebenza. Kuxhomekeke kwimisebenzi yomzimba esiza kuyenza, kufuneka sikhumbule ukuba kukho iintlobo ezahlukeneyo zokuzifudumeza kwezemidlalo. Ngamnye kubo ujolise ekusebenziseni iindawo ezahlukeneyo zomzimba wethu. Kuya kufuneka ukuba ihlengahlengiswe ngokuxhomekeke kwimithambo eza kwenziwa. Ayifani nokuzifudumeza ukulungiselela imarathon kunokuzifudumeza ukwenza iintsimbi kwindawo yokuzivocavoca.
Ngokufanayo, ukuba siqeqesha umthambo, kuxhomekeka kakhulu kwiqela lezihlunu esiza kusebenza kulo kuloo seshoni. Ukuba siza kuhlalutya umlenze wokuzivocavoca, ayisiyonto ifanayo yokufudumeza imidlalo njengoko siza kwenza igxalaba kunye ne-triceps yokuzilolonga.
Umxholo oqhelekileyo wokuzifudumeza kwezemidlalo ubhekisa kuthotho lweemithambo ezijolise ekuqaliseni ukusebenza kwamaqela emisipha yomzimba ukuze umzimba uzilungiselele iimfuno zoqeqesho. Imalunga nokuqinisekisa ukuba umzimba unokunika konke okusemandleni abo kuqeqesho olulandelayo kwaye utyalo-mali lomzamo lungasikhokelela ekusebenzeni ngokugqibeleleyo. Yintoni egqithisile, inceda ukunciphisa umngcipheko wokulimala kwaye inceda ukufezekisa ezona njongo zibalaseleyo.
Ngexesha lokuzifudumeza kwezemidlalo, ubushushu bomzimba bunyuka ngenxa yokunyuka kobushushu bezihlunu ngenxa yokukhawulezisa kwenqanaba lentliziyo. Ngexesha lale nkqubo kwenziwa uhlengahlengiso olusivumela ukuba senze ukukhutshwa kwamandla okukhawulezayo nangokufanelekileyo.
Ezona ntlobo ziphambili zemidlalo yokuzifudumeza
Njengoko besesitshilo ngaphambili, ngokuxhomekeke kwimithambo yomzimba esiya kuyicazulula, kukho iintlobo ezahlukeneyo zemidlalo yokuzifudumeza. Siza kudwelisa nganye nganye kwaye sichaze ngokufutshane ukuba injani.
Ubushushu ngokubanzi
Inye yenziwa xa kuhloselwe ukusebenza phantse kuwo wonke umzimba kuthotho lokuzilolonga. Sukugxila kwiqela elithile lezihlunu xa ushushubeza. Isetyenziselwa ukuba umzimba wonke ungene kwisigaba sehlabathi sokusebenza kunye nokwenza ngcono ukutshiswa kweekhalori kunye nokusetyenziswa kwevenkile zeglycogen.
Ukwenza olu hlobo lokuzifudumeza konke okufuneka ukwenze kukwenza iintshukumo ezingabandakanyi kusebenza nzima. KUNYELe mithambo yenziwa isebenze yimisipha kwaye isasazeka emzimbeni wonke. Ubunzulu kufuneka bube phakathi ukuya phakathi, umzekelo, sinokuhamba kwi-elliptical okanye sibaleke ngaphandle kokuprinta.
Ukufudumeza ngokukodwa
Inye yahlulwe yangamacandelo aliqela ukuze ikwazi ukusebenza kwiqela elithile lezihlunu. Kolu hlobo lokuzifudumeza, amalungu adibana ngqo nohlobo lomthambo esiza kuwenza. Olu ukufudumeza luquka ukwenza imithambo yeengcuka esiza kuyenza kodwa siyenze ngobunono obuphantsi okanye obuphantsi kakhulu.
Umzekelo, ukuba sisejimini kwaye siza kwenza umatshini wokushicilela ibhentshi, siza kulungiselela umthambo ofanayo kodwa ngebar nje okanye ukongeza ezinye iidiski ezikhanyayo. Ngale ndlela, sinokwenza ukuphindaphinda okuninzi ngesisindo esincinci ukukhuthaza i-pectoralis, i-deltoid yangaphambili kunye ne-triceps. Ukongeza, iyasinceda sikwazi ukomeleza ubuchule bokuzilolonga ukuze sikwazi ukwenza ukuqhuba umlenze olungileyo, ubuhle obuhle kunye nokusebenza okungundoqo kunye nokulangazelela ukurhoxiswa kwescapular.
Ngelixa ukufudumeza ngokubanzi kwenziwa kube kanye kwaye kufanelekile kwiseshoni iphela, oku kufudumeza kubalulekile ukuba kwenziwe umthambo ngamnye. Ngale ndlela, sifezekisa ukwenziwa kokugaywa kwemicu yemisipha kwaye, ke, kwisikhuthazo esiza kwenziwa sisihlunu ngexesha leseshoni yoqeqesho.
Ukuzifudumeza kwezemidlalo
Imalunga noluphi uhlobo lokuzifudumeza olwahluke ngakumbi kunabanye kuba ibeka ugxininiso kumalungu omzimba abandakanyekayo. Kule meko, kwenziwa imithambo enendalo efanayo nomsebenzi ekufuneka wenziwe. Olu lufudumeleyo lwahlulwe lwaba: ukomelela, ubungqingqwa, ukuguquguquka, ibhalansi, ulawulo lokuphefumla, ukukhulisa ubukrelekrele, njl.
Oku kuthetha ukuba zombini iipropathi zomzimba nezengqondo zinokusenza singene kwimeko yomzimba nengqondo esisilungiselela ukuba sikwazi ukwenza ngcono xa sisenza umthambo. Umzekelo, sinokwenza ngokukhawuleza uthotho lokuzilolonga ngaphandle kokuphumla kwisekethe ngamandla aphakathi okanye aphantsi.
Ukuzifudumeza kwezemidlalo
Yinto enye eyenziwayo ukuseka imiyalelo ethile ebonakaliswe yingcali. Olu khuseleko belusele luseke izikhokelo ukuze lukwazi ukulandela iklasi ukunqanda ukwenzakala okuthile okanye ukuwenzakalisa umonzakalo osele ukhona. Esona sizathu sokuba kufudumale kufuneka ibe yi-auamandla aphantsi okanye aphantsi kakhulu. Uhlobo lwayo lungahluka ngokuxhomekeke kwimeko. Kukho umthambo othile onobungozi kunabanye.
Umzekelo, sinokwenza uthotho lokulinganisa kwimithambo enje ngezixhobo zokubulala ukwenza ubuchule kunye noxinano kakuhle kwimisipha ye-lumbar okanye ye-trapezius.
Masingakulibali ukuba ukolulwa kufuneka kubandakanywe ngexesha lokufudumala kwezemidlalo. Ayisiyomfuneko kuphela ukuba ukhuthaze izihlunu ukuba zisebenze kwaye zomelezwe ubuchule basemva kokuzilolonga kodwa kwanokwolula. Isihlunu kufuneka sibe nokuguquguquka okwaneleyo ukuze sikwazi ukusebenza ngokuchanekileyo. Le yindlela esikufezekisa ngayo ukusebenza ngokuzilolonga kwaye sinokufumana awona manqaku aphezulu kunye nolona luvuselelo lubalaseleyo kwimisipha.
Enye into esincedayo ekunyangeni ukufudumala kwezemidlalo kukunxibelelana kwezihlunu zengqondo. Ngokuziva umsipha esiza kusebenza kuwo, kulula ukudibanisa nawo ingqondo ukuze ikwazi ukuphucula ekufuneni imicu.
Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nokuzifudumeza kwezemidlalo.