Ukuzivocavoca umzimba

Ukuzivocavoca umzimba

Ukuya ejimini azikho kuphela izinhloso ze uthole isisindo semisipha, amandla noma ukunciphisa amafutha. Kukhona nabantu abafuna ukukhulisa ukukhuthazela kwabo futhi ngaleyo ndlela bathuthukise ukusebenza kwabo ngokomzimba. Kulolu hlobo lwenhloso kukhona okuthiwa ukuvivinya umzimba. Kuluhlu lokuzivocavoca lwezinhlobo ezahlukahlukene ngenhloso yokwenza ngcono ukumelana kwakho nomzimba nokusekela izisusa ezengeziwe isikhathi eside.

Kulokhu okuthunyelwe sizokutshela ukuthi iziphi izivivinyo ezinhle kakhulu zokumelana nokuthi ungazenza kanjani.

Kuyini ukumelana?

Izinhlobo zokumelana

Ngaphambi kokuqala ukuchaza ukuvivinya umzimba, kungcono ukwazi ukuthi ukumelana nakho kuyini. Kungumqondo ovame ukudideka lapho uhlotshaniswa nabasubathi. Ukukhuthazela akusikho ukugijima isikhathi eside ngaphandle kokukhathala noma ngaphandle kokuma. HKunezinhlobo ezimbili zokumelana: i-aerobic ne-anaerobic.

Ukukhuthazela kwe-Aerobic kungenye lapho isigqi sokuphefumula ahambisana nesidingo somoya-mpilo ngaso sonke isikhathi. Ngokuya ngomzamo, ivolumu enkulu ye-oxygen izodingeka emaphashini noma ngaphansi. Inqobo nje uma uphefumulelwe kahle umoya futhi izinga lokushaya kwenhliziyo yakho lizinzile, ungachitha isikhathi esiningi uzama amandla omzimba, noma ngabe kuyini. Njengoba sishilo ngaphambili, asisho nje ukugijima isikhathi eside.

Ngakolunye uhlangothi, ukumelana ne-anaerobic Kungenye lapho umzamo ufuna khona kakhulu ukuthi ayikho indlela yokuthumela i-oxygen eyanele ukumboza isidingo. Ngakho-ke, le mizamo emikhulu yenziwa ngaphandle kokunikezwa kwe-oksijini ezicutshini zemisipha. Lezi zivivinyo akufanele zihlale ngaphezu kwemizuzu engu-3 noma umonakalo onhlobonhlobo wemisipha kanye ne-neural kungenzeka. Ukuzivocavoca umzimba okuningi esikwenzayo, isikhathi eside lapho singakwazi ukwelula imizamo emikhulu, ngaleyo ndlela sibambezele ukuqala kokukhathala. Ngaphakathi kokumelana ne-anaerobic sinama-subtypes amabili:

  • I-alactic anaerobic. Lolu hlobo lokumelana lunokuzivocavoca kwe-protagonist yesikhathi esiphansi. Imvamisa zihlala amasekhondi ayi-15 kakhulu. Lapha amandla atholakala ngamanye ama-substrates anamandla njenge-ATP futhi azikho izinto zokungcola.
  • I-Lactic anaerobic. Lezi zivivinyo zenziwa kuze kube yimizuzu engu-2. Izinqolobane zamandla yi-muscle glycogen futhi njengomkhiqizo odoti ikhipha i-lactic acid.

Izibonelo zokuzivocavoca umzimba

Kunezinhlobo eziningi zokuzivocavoca ukumelana. Ngamunye wabo ugxile ekuthuthukiseni uhlobo lokumelana noma ukuthola ukusebenza engxenyeni ethile yomzimba wethu noma ezemidlalo esikwenzayo. Sizohlaziya ngamunye ngamunye ukuze singene emininingwaneni eminingi.

Ukuphakamisa umzimba

Ukuphakamisa umzimba

Lezi zivivinyo zaziwa kakhulu futhi zindala kakhulu ngoba kade zenziwa. Lokhu kungukuzivocavoca umzimba okusebenzisa isisindo sakho ukufaka ukukhuthazela kwemisipha. Ukuzivocavoca okulula ukukwenza futhi akudingi imishini eminingi noma isikhala esiningi.

Isibonelo, sithola ukuzivocavoca okufana ne-push-up, isisu, ama-push-up noma ama-squats. Lezi zivivinyo zinokuhlukahluka okuningi okungathuthukisa ukusebenza ngokomzimba kwanoma ngubani okwenzayo isikhathi esithile.

Izintambo, ama-pulleys noma isisindo samahhala

amandla okuzivocavoca

Lokhu kuzivocavoca kubizwa ngokuzivocavoca ngomshini. Ama-Pulleys nezintambo azisetshenziswanga kuphela ukuthola ubukhulu bemisipha. Basebenzela nokwakha ukuqina. Kulokhu sisebenzisa i-ballast njengokumelana nokunqoba futhi inamathiselwe ku-pulley. Lezi zivivinyo zikuvumela ukuba uvuselele inani elikhulu lemisipha ngakho-ke ziyasebenza kakhulu.

Ngezisindo zamahhala asinakho lokho kuhamba okuqondisiwe, kepha sisebenzisa nemigoqo nama-dumbbells ukunqoba izinsimbi. Ubuhle balezi zivivinyo ukuthi bathuthukisa ukusebenza kumongo ngoba banikela ngesidingo esikhulu sokuzinza komzimba. Ku-pulley sinokunyakaza okuqondiswa kakhulu futhi sikhohlwa "ukugcina ibhalansi yethu."

Ukuzivocavoca kwe-Plyometrics

Ukuzivocavoca kwePlyometric

Imikhuba onayo le misebenzi yokuzivocavoca iyashesha kakhulu futhi iyaqhuma. Zikulungele ukuthola ukukhuthazela kwe-aerobic futhi zisiza ukubambezela ukuqala kokukhathala okujwayelekile. Sinezivivinyo ezifana nokuxhuma kwebhokisi, i-slam dunk nokuphonsa ibhola lomuthi.

Ukugijima nokugijima

Ukugijima nokunyathela

Vele, ukumelana nakho kulungiswa ekusebenzeni kokuzivocavoca. Yizindlela zokuzivikela ezaziwayo ezenziwa kahle. Umjaho udinga izici ezithile ze-aerobic ezisiza ukuvivinya ukukhuthazeka kwemisipha kwamaphethelo aphansi.

Kunezinhlobo ezingapheli zomsebenzi. Sinomjaho omfushane futhi onamandla kakhulu, umjaho omude, ukugijima kwemarathon, njll. Zonke lezi zivivinyo zithandwa kakhulu futhi zenziwa kabanzi.

Ukubhukuda nokuhamba ngebhayisikili

Ukubhukuda

Okunye kokuzivocavoca okwaziwa kakhulu. Ayigcini nje ngokuba nezinto eziningi ezinhle zezempilo, kokubhukuda nokuhamba ngebhayisikili izivivinyo ezinhle zokumelana. Ekubhukudeni usebenza ngokufunwa yi-oxygen futhi ufunde ukuyilawula. Ngokolunye uhlangothi, Ukumelana kwamanzi kukusiza ukuthi uthuthukise amandla emisipha futhi kuvivinye ukumelana nokukhathala komzimba wonke.

Ukuhamba ngebhayisikili kuhlose kakhulu ukuzivocavoca imilenze. Kodwa-ke, kuyasiza ukusebenza kanzima kumthambo wenhliziyo nemithambo yamaphaphu. Akudingeki ukuthi kube yibhayisikili lokuma ejimini, futhi kungaba ibhayisikili lezintaba lapho ungenza khona imizila emazingeni ehlukene.

Ibhola lezinyawo nethenisi

i-futbol

Le midlalo emibili eyaziwayo iyimidlalo yokukhuthazela efanele. Ngaphezu kwalokho, yomibili le midlalo ishisa amakholori amaningi. Ziphelele kulabo abafuna ukugcina ukusebenza okuhle kanye nesimo esihle somzimba. Ukuzivocavoca okudinga imijaho yezinhlobo ezahlukene. Usebenza kokubili ukukhuthazela kwe-aerobic ne-anaerobic. Ubuhle ukuthi ungazijayeza nabangani ngakho-ke baba yinto ebekezelelekayo futhi emnandi. Ungalahlekelwa amafutha uma ulawula ama-calories ekudleni kwakho.

Crossfit

Crossfit

Vele, bekufanele ngikhulume ngomdlalo ohamba negciwane. Luhlelo lokulungiswa komzimba olulungiselela izindlela ezahlukahlukene zokuvivinya umzimba ezixuba amandla nokunyakaza okuhlukile ukuze zikwazi ukusebenza ezifundweni ezahlukahlukene. Ungasebenza ngokuphakamisa izinsimbi, i-gymnastics noma ukuqeqeshwa komzimba. Yize kungeyona ekhonjisiwe kakhulu, ibuye isebenze ukuzuza ubukhulu bemisipha futhi ilahle amanoni ngoba yandisa izindleko zekhalori.

Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngokuzivocavoca umzimba.


Amazwana, shiya okwakho

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

*

*

  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.

  1.   IsiJalimane Portillo kusho

    Sawubona Laura! Ngiyajabula ukuthi wenza i-CrossFit futhi unempilo enhle! Kumele unakekele!
    Ngiyabonga kakhulu ngokuphawula kwakho!