Iindidi zoVavanyo loBomi kunye neMisebenzi ezifuna zona

Umxholo

• Iindidi zokuvavanywa komzimba
• Uvavanyo lomzimba
• Ukongezwa kokhetho lokuvavanywa komzimba
• Uvavanyo lokunyamezeleka kwentliziyo
• VO2 iimvavanyo
• Uvavanyo oluncinci
• Amandla emisipha kunye novavanyo lokunyamezela
• Uvavanyo lokuguquguquka
• Hlala kwaye ufikelele kuvavanyo
• Uvavanyo lokuguquguquka kwamagxa (uvavanyo lwe-zipper)
• Uvavanyo lokuphakamisa itrunk
• Izibonelelo zovavanyo lokuqina
• Umsebenzi
• Ukufumana iinjongo zomzimba
• Ukuthintela umngcipheko empilweni
• Imisebenzi efuna uvavanyo lokuqina
• Abasebenzi basejoni baseU.S
• Umcimi-mlilo
• Ipolisa
• Isikhokheli ebomini
• Ngubani ofanelekileyo ukwenza uvavanyo lokuqina?
• Uvavanyo lokuqina kwabantwana
• Ukuthatha

Uvavanyo lokuqina lubandakanya iintlobo ezahlukeneyo zovavanyo kunye nokuzilolonga okusetyenziselwa ukumisela impilo yakho yonke kunye nenqanaba lokuqina komzimba. Olu vavanyo luvavanya amandla akho, unyamezelo, kunye nokuguquguquka.

Uvavanyo lokuqina luyimfuneko kwimisebenzi enzima ngokwasemzimbeni, enje ngamapolisa, abacimi-mlilo, kunye nabezomkhosi. Uvavanyo lokuqina lunokukunceda, okanye umqeqeshi wakho buqu, ufumane inkqubo efanelekileyo kunye neenjongo ezifanelekileyo.

Funda ukuze ujonge ngokunzulu kwiindidi ezahlukeneyo zovavanyo lokuqina, ukuba zisetyenziselwa ntoni, kunye nezibonelelo ezizisayo.

Iindidi zokuvavanywa komzimba

Iindidi zovavanyo lokuqina ziyafumaneka, zikuvumela ukuba ukhethe olona hlobo lufanelekileyo ukuhlangabezana neemfuno kunye neenjongo zakho.

Uvavanyo lomzimba

Uvavanyo lweoyile yomzimba lulungile kubantu abafuna ukunciphisa umzimba okanye bajonge nayiphi na ingozi kwimpilo. Apha ngezantsi zezinye zeendlela eziqhelekileyo zokuvavanya ukwakheka komzimba wakho.

Ukongezwa kokhetho lokuvavanywa komzimba

Uninzi lweemvavanyo ezibiza kakhulu, ezibanzi ezenziwa eyunivesithi, uphando, okanye indawo yezonyango kunokwenzeka ukuba zibonelele ngeziphumo ezichanekileyo.

Ezi ntlobo zovavanyo zibandakanya:

• amandla amabini e-X-ray absorptiometry
• Ubunzima be-hydrostatic
• ukufuduswa komoya kwi-plethysmography (iBod Pod)
• bioimpedance spectroscopy (BIS)
• Izikena zomzimba ezi-3-D
• iimodeli ezininzi zecandelo

Uvavanyo lokunyamezeleka kwentliziyo

Iindidi ezininzi zeemvavanyo zokunyamezeleka kwentliziyo kwaye ziyafumaneka ukubala ukuba intliziyo kunye nemiphunga ihambisa njani ioksijini emzimbeni wakho ngelixa usenza umthambo.

VO2 iimvavanyo

Uvavanyo lwe-VO2 lubonisa ukuba isetyenziswa kangakanani i-oxygen (VO2 max) xa usenza umthambo omkhulu. Amanqanaba aphezulu okuthathwa kweoksijini abonisa ukuba inkqubo yakho yokuphefumula isebenza kakuhle.

Unokwenza iimvavanyo ze-VO2 kunye nogqirha okanye usebenzise umzimba we-physiologist kwimeko yezonyango.

Uvavanyo oluncinci

Umqeqeshi ofanelekileyo womzimba unokwenza uvavanyo oluncinci ukumisela ukunyamezeleka kwentliziyo yakho. Oku kubandakanya:

• Uvavanyo lwe-Astrand treadmill
• Uvavanyo lokubaleka lwe-2.4 yeekhilomitha (1.5 yeekhilomitha)
• Uvavanyo oluninzi lwe-bleep
• Cooper uvavanyo lokuhamba lokuhamba ngomzuzu-12
• ibhayisekile emileyo, umatshini wokurola, okanye uvavanyo lomqeqeshi lwe-elliptical

Amandla emisipha kunye novavanyo lokunyamezela

Ukomelela kunye novavanyo lokunyamezela kunceda ekuboneni ukuba yeyiphi kwezihlunu zakho kunye namaqela emisipha anamandla kakhulu, kunye nokuba yeyiphi ebuthathaka kwaye isengozini yokwenzakala.

Uvavanyo lwamandla luthatha umthwalo omkhulu weqela lemisipha elinokuwuphakamisa uphindaphindo olunye. Uvavanyo lokunyamezela lubala ukuba iqela le-muscle linokufumana ixesha elingakanani kwaye likhulule ngaphambi kokuba udinwe.

Imizekelo yovavanyo lokunyamezela ibandakanya:

• squats
• ukuphusha usenyuka
• Iiplanga ezisezantsi zibambe

Uvavanyo lokuguquguquka

Unokusebenzisa uvavanyo lokuguquguquka ukujonga ukungalingani kwasemva, uluhlu lokuhamba, kunye nayiphi na imimandla yokuxinana. Oku kubandakanya:

Hlala kwaye ufikelele kuvavanyo

Ukulinganisa ukuba ubhetyebhetye kangakanani umva wakho ongezantsi kunye nemisipha, hlala phantsi kunye nemilenze yakho yolulwe ngokupheleleyo phambi kwakho. Umgama izandla zakho ezisuka kuwo iinyawo zakho uya kumisela ukuba bhetyebhetye kwakho.

Uvavanyo lokuguquguquka kwamagxa (uvavanyo lwe-zipper)

Olu vavanyo luthatha amanyathelo okuhamba kunye nokuguquguquka kwengalo yakho yangaphezulu kunye nokuhlangana kwamagxa. Finyelela isandla esinye emva kwentamo yakho kwaye wehle ngomqolo wakho. Yiza nesandla sakho esichaseneyo emva komqolo wakho kwaye unyuke usise phezulu.

Unokulinganisa ukuguquguquka kwakho ngokusondelana kwezandla zakho komnye nomnye.

Uvavanyo lokuphakamisa itrunk

Uvavanyo lokuphakamisa itrunk lusetyenziselwa ukufumanisa ukuguquguquka kwesiseko sakho kunye nomva osezantsi. Lala ngesisu sakho ngengalo ecaleni komzimba wakho. Sebenzisa izihlunu zakho zangasemva ukunyusa umzimba wakho ophezulu kangangoko unako.

Izibonelelo zovavanyo lokuqina

Umsebenzi

Uvavanyo lokuqina lunokukunika ukubonakaliswa ngokuchanekileyo kwenqanaba lakho lokuqina, nakuphi na ukuxhalaba okunokwenzeka kwezempilo, kunye nokufaneleka kwakho emsebenzini othile.

Ukupasa uvavanyo lokuqina kuya kuqinisekisa ukuba uyakwazi ukwenza umsebenzi ngelixa unciphisa umngcipheko wokulimala. Inokukunceda ukumisela ukuba ufuna naluphi na uhlengahlengiso okanye izithintelo.

Ukufumana iinjongo zomzimba

Ungasebenzisa iziphumo zakho zovavanyo ukuze ufumanise ukuba loluphi uhlobo lokuzilolonga kunye nezicwangciso zokuphulukana nobunzima eziza kusebenza kakuhle kuwe kunye nokubeka iinjongo ezifanelekileyo.Unokuthelekisa iziphumo zakho kubantu abakwiminyaka yakho kunye neqela lesini ukufumana umbono wokuba uthelekisa njani.

Njengoko uqhubela phambili, ungasebenzisa iziphumo zakho ezisisiseko njengomgangatho xa ulinganisa iziphumo zakho kamva.

Ukuthintela umngcipheko empilweni

Unokusebenzisa iziphumo zakho ukubona ukuba unesizathu sokukhathazeka. Iziphumo ezithile ezingaqhelekanga zinokubonisa ukubakho kokulimala okanye ingozi yempilo, ekuvumela ukuba uthathe amanyathelo othintelo okanye uqale isicwangciso sonyango.

Imisebenzi efuna uvavanyo lokuqina

Imisebenzi ethile ifuna ukuba uphumelele kuvavanyo lomzimba. Oku kuqinisekisa ukuba usempilweni kwaye uya kuba nakho ukwenza ngokufanelekileyo yonke imisebenzi yomsebenzi onzima ngokwasemzimbeni.

Eminye imisebenzi engacelomngeni emzimbeni inokufuna ukuba udlulise umzimba osisiseko ngexesha lokuqesha.

Abasebenzi basejoni baseU.S

Ukungena emkhosini, kuya kufuneka uthathe uvavanyo lokuqina ukuze ungene kunye nolunye uvavanyo rhoqo kwiinyanga ezi-6 emva koko. Uvavanyo luyahluka phakathi kwamasebe. IMarine Corps yeyona inzima.

Olu vavanyo lokuqina lubandakanya ezinye zezi zinto zilandelayo:

• iimpompo
• izitup okanye iicrunches
• ukuphusha usenyuka
• ukubaleka
• ukuqubha
• uguqe ngedolo ngebhasikithi

Ngo-2020, umkhosi wase-US uya kwazisa ngovavanyo lomkhosi wokulwa. Iya kubandakanya:

• ukubulala
• ukuma kwamandla ukuphosa
• ukukhutshwa ngesandla kwe-pushups
• ukukhuphela-ukurhuqa
• tucks umlenze
• Ukuhamba kweemayile ezi-2

Umcimi-mlilo

Ukuze ube ngumcimi-mlilo, kuya kufuneka uphumelele uVavanyo lwaMandla oVavanyo loMzimba (CPAT). Ivavanya ukunyamezela kwentliziyo yakho kunye namandla omsipha kunye nokunyamezela.

I-CPAT ibandakanya ezi zinto zilandelayo. Kufuneka zigqitywe phantsi kwemizuzu eli-10 kunye nemizuzwana engama-20:

• ukunyuka kwezinyuko
• urhuqe umbhobho
• izixhobo baphathe
• ukuphakama kweleli nokwandiswa
• ukungena ngenkani
• khangela
• hlangula
• ukophula isilingi kunye nokutsala

Ipolisa

Ukuze ube ligosa lamapolisa, kufuneka uphumelele uvavanyo lwezakhono zomzimba (PAT) ezenziwe zezi zinto zilandelayo:

• ukubaleka kweslalom
• ukunyuka kwezinyuko
• sindisa idrumy
• ukubamba ngesandla esisodwa
• Ukuhamba kweekhilomitha ezili-1.5
• ii-pushups okanye ii-situps
• isitulo sokushicilela

Isikhokheli ebomini

Ukuze ube ngumhlanguli, kuyakufuneka ubonise izakhono zokudada kunye nezakhono zokuhlangula amanzi. Izidingo ziya kwahluka phakathi kwedama, ulwandle kunye nabagcini bamanzi bavulekileyo.

Abagcini babasindisi kufuneka baqeqeshwe kwi-CPR, ngoncedo lokuqala, kunye nokukhathalela ukulimala entanyeni nasemqolo.

Ngubani ofanelekileyo ukwenza uvavanyo lokuqina?

Unokwenza iintlobo ezithile zeemvavanyo ngokwakho ukuba ufuna iziphumo zokuzisebenzisa. Ukufumana iziphumo ezichanekileyo nezinzulu, nxibelelana nogqirha, umphandi wezonyango, okanye umqeqeshi wabucala.

Uvavanyo lokuqina luyathembeka, kodwa gcinani engqondweni ukuba olu vavanyo luphawu olunye kuphela lwempilo yakho iyonke. Unokufuna ukujonga izinto ezininzi kumanqanaba akho ezempilo kunye nokuqina ukuze ufumane umfanekiso opheleleyo.

Uvavanyo lokuqina kwabantwana

Uvavanyo lokuqina kwabantwana ukulinganisa ukomelela komzimba, amandla kunye nokuguquguquka. Zihlala zenziwa ngenkqubo yemfundo esikolweni. Ngale mvavanyo, abantwana banokubona ukuba basempilweni kwaye balunge kangakanani kwaye bazibekele iinjongo zokuphucula.

Inkqubo kaMongameli yoLutsha yokuLungela uLutsha yenye yeenkqubo eziqhelekileyo zokuvavanya ukomelela ezikolweni. Le nkqubo inceda ukufezekisa ukugqwesa kwimfundo yokomelela kunye novavanyo.

Izikolo zingasebenzisa iziphumo zovavanyo ukuphucula iinkqubo zazo kunye nokuqinisekisa ukuba abafundisi bafundisa kwelona nqanaba liphezulu, nokuba abantwana bayadibana okanye bagqithile kumndilili kazwelonke.

Iziphumo zovavanyo zinokubonisa impilo yabafundi kunye nayo nayiphi na ingozi enokubakho empilweni.

Ukuthatha

Zininzi izibonelelo zokuvavanywa komzimba. Ungazisebenzisa iziphumo zakho ngeendlela ezininzi. Iziphumo zovavanyo lokuqina zinokuba luphawu oluthembekileyo lwempilo yakho kunye nokufaneleka komsebenzi othile.

Gcina ukhumbula ukuba ukuxabisa okubiza kakhulu, uvavanyo olubanzi kunye nengcali kunokwenzeka ukuba kuvelise ezona ziphumo zichanekileyo.

Unokunqwenela ukulandelela imilinganiselo yakho rhoqo kwiiveki okanye kwiinyanga ezimbalwa ukuze uqaphele naluphi na uphuculo okanye utshintsho. Thetha nogqirha wakho okanye ugqirha wempilo ukuba ubona naluphi na utshintsho olunokubangela inkxalabo, okanye ukuba ungathanda ukuguqula indlela yesiqhelo.