Ukuzifudumeza kwezemidlalo

Impela uyagula ukubona abantu bejimu abangafudumali ngaphambi kokuqeqeshwa. Kungenzeka, nawe ungomunye walabo bantu abangafudumali. Futhi ingabe leyo ukufudumala kwezemidlalo Ingesinye sezigaba ezibaluleke kakhulu zokuvivinya umzimba. Ngenxa yokwenziwa kwayo, imisipha yethu kanye nesistimu yokuphefumula neyokujikeleza kwegazi kulungiselelwe ukukwazi ukusebenzisa le mali yamandla nokuqashwa kwemicu yemisipha kahle.

Ngalesi sizathu, sizonikezela le ndatshana ukukutshela zonke izici, ukubaluleka nokwenziwa kokuzijabulisa kwezemidlalo.

Kuyini ukufudumala kwezemidlalo

Lapho senza ukufudumeza ezemidlalo, uhlelo lwe-endocrine nayo yonke imithetho yehomoni emzimbeni wethu iyasebenza. Ngokuya ngomsebenzi esizowenza, kumele sikhumbule ukuthi kunezinhlobo eziningi zokuzifudumeza kwezemidlalo. Ngamunye wabo ugxile ekusebenzeni kwezindawo ezahlukahlukene zomzimba wethu. Kumele futhi iguqulwe ngokuya ngomsebenzi ozokwenziwa.. Akufani ukufudumeza ukulungiselela imarathon kunokufudumala ukwenza izinsimbi ejimini.

Ngokunjalo, uma siziqeqesha ijimu incike kakhulu eqenjini lezicubu esizosebenza kuloyo mhlangano. Uma sizohlaziya ukuzivocavoca umlenze, akuyona imfudumalo efanayo yezemidlalo njengoba sizokwenza ukuzilolonga kwehlombe ne-triceps.

Umqondo ojwayelekile wokuzifudumeza kwezemidlalo ubhekisa ochungechungeni lokuzivocavoca okuhlose ukuqala ukusebenza kwamaqembu emisipha ehlukene yomzimba ukuze umzimba ulungele izidingo zokuqeqeshwa. Imayelana nokwenza isiqiniseko sokuthi umzimba unganikela ngakho konke okuhle ekuqeqeshweni okulandelayo nokuthi ukutshalwa kwemali komzamo kungasiholela ekusebenzeni okuhle. Yini enye, isiza ukunciphisa ubungozi bokulimala futhi isiza ukufeza izinhloso ezinhle kakhulu.

Ngesikhathi sokufudumala kwezemidlalo, izinga lokushisa lomzimba liyakhuphuka ngenxa yokwanda kokushisa kwemisipha ngenxa yokushesha kwesilinganiso senhliziyo. Ngesikhathi salezi zinqubo kukhiqizwa ukuguquguquka okusivumela ukuthi senze ukukhishwa kwamandla okusheshayo nangokushesha.

Izinhlobo eziyinhloko zemidlalo yokuzifudumeza

Njengoba sishilo ngaphambili, kuya ngokuvivinya umzimba esizohlaziya ngakho, kunezinhlobo ezahlukene zokuzijabulisa kwezemidlalo. Sizoklelisa ngayinye yazo bese sichaza kafushane ukuthi imayelana nani.

Ukushisa okujwayelekile

Yileso esenziwa lapho kuhloswe ukuthi sisebenze cishe wonke umzimba ochungechungeni lwezivivinyo zokumelana. Ungagxili eqenjini elithile lezicubu lapho ufudumala. Isetshenziselwa ukuthi umzimba wonke ungene esigabeni somhlaba wonke sokwenza kusebenze nokwenza kahle ekushisweni kwama-calories nokusetshenziswa kwezitolo ze-glycogen.

Ukwenza lolu hlobo lokuzifudumeza udinga kuphela ukwenza ukunyakaza okungabandakanyi ukuzikhandla okukhulu. FUTHILezi zivivinyo zenziwa zisebenzise imisipha futhi zisakazeke emzimbeni wonke. Amandla kufanele abe maphakathi kuya kokumaphakathi, ngokwesibonelo, singahamba kwi-elliptical noma sigijime ngaphandle kokuphrinta.

Ukushisa okuqondile

Kuyinto eyodwa ehlukaniswe yaba izingxenye eziningana ukuze ikwazi ukusebenza iqembu elithile lemisipha. Kulolu hlobo lokuzifudumeza, amalunga athinteka ngqo nohlobo lokuzivocavoca esizolwenza. Lokhu kufudumeza kuqukethe ukwenza ukuzivocavoca kwempisi esizokwenza kepha ukuprakthiza ngamandla aphansi noma aphansi kakhulu.

Isibonelo, uma sisejimini futhi sizokwenza umshini wokucindezela ibhentshi, sizolungiselela ukuzivocavoca okufanayo kodwa nge-bar nje noma ngokungeza amanye ama-disc alula kakhulu. Ngale ndlela, singenza ukuphindaphinda okuningi ngesisindo esincane ukushukumisa i-pectoralis, i-deltoid yangaphakathi kanye ne-triceps. Ngaphezu kwalokho, kusisiza ukuqinisa inqubo yokuzivocavoca ukuze sikwazi ukwenza idrayivu emlenzeni ekahle, i-gluteal enhle nokusebenza okuyisisekelo nalokho obekulangazelela ukuhlehla kwescapular.

Ngenkathi ukufudumala okujwayelekile kwenziwa kanye futhi kusebenza isikhathi sonke, lokhu kufudunyezwa okuthile kuyadingeka ukuze kwenziwe umsebenzi ngamunye. Ngale ndlela, sifinyelela ekusebenzeni kahle kwezintambo zemisipha, ngakho-ke, ekuvuseleleni okuzothwala imisipha ngesikhathi sokuqeqeshwa.

Ukuzifudumeza kwezemidlalo okunamandla

Imayelana nokuthi yiluphi uhlobo lokuzifudumeza oluhluke ikakhulukazi kokunye ngoba igcizelela izingxenye zomzimba ezibandakanyayo. Kulokhu, kwenziwa izivivinyo ezinemvelo efanayo nomsebenzi ozokwenziwa. Lokhu kufudumala kuhlukaniswe kwaba: amandla, ukwenzelela, ukuguquguquka, ibhalansi, ukulawula umoya, ukucija ukucabanga, njll.

Lokhu kusho ukuthi zombili izakhiwo zomzimba nezingokwengqondo zingasenza singene esimweni somzimba nengqondo esisilungiselele ukuthi sikwazi ukwenza kangcono lapho senza lo msebenzi. Isibonelo, singashesha ukwenza uchungechunge lokuzivocavoca ngaphandle kokuma isikhashana ngesekethe ngamandla aphakathi noma aphansi.

Ukuzivimbela kwezemidlalo

Kuyinto eyodwa esetshenziswayo ukusungula imiyalo ethile ekhonjiswe nguchwepheshe. Ukuvikelwa okunjalo phambilini kusungule imihlahlandlela yokukwazi ukulandela ikilasi ukugwema ukulimala okuthile noma ukwenzakalisa ukulimala okuvele kukhona. Ngesizathu sokuthi lokhu kufudumala kufanele kube auamandla aphansi noma aphansi kakhulu. Imvelo yayo ingahluka ngokuya ngecala. Kukhona ezinye izivivinyo eziyingozi kakhulu kunezinye.

Isibonelo, singenza uchungechunge oluthile lokulinganisa kokuzivocavoca okunjenge-deadlift ukwenza inqubo nobuningi kahle ku-lumbar noma i-trapezius.

Masingakhohlwa ukuthi ukuzelula kufanele kufakwe phakathi nezigaba zokuzifudumeza kwezemidlalo. Akudingeki nje kuphela ukuthi uvuselele imisipha ukuthi isetshenziselwe futhi iqiniswe inqubo yokuzivocavoca ngemuva kodwa futhi nokwelula. Imisipha kufanele ibe nokuguquguquka okwanele ukuze ikwazi ukusebenza kahle. Le yindlela esikuthola ngayo ukusebenza kahle kokuzivocavoca umzimba futhi singathola amamaki amahle kakhulu kanye nokukhuthaza okuhle emisipheni.

Enye into esisiza ekwelapheni ukufudumala kwezemidlalo ukuxhumana kwemisipha yengqondo. Ngokuzwa imisipha esizosebenza kuyo kulula ukuxhumana nayo ingqondo yokuthuthuka ekutholeni imicu.

Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngokuzijabulisa kwezemidlalo.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.