Ngaba Ukudideka kwezihlunu kuyinyani okanye iHype?

Umxholo

• Ithiyori emva kokudideka kwezihlunu
• Ke, ngaba yinyani okanye yingqushu?
• Zeziphi ezinye iindlela zokwaphula ihewu elisempilweni?
• Zama ukugcwala okuqhubekayo
• Inqaku malunga nokulahleka kobunzima
• Ufanele umbone nini umqeqeshi wakho?
• Umgca wezantsi

Ukuba uhlala udidekile ziifashoni zomzimba kunye neendlela, ungakhathazeki, awuwedwa. Kuyabonakala ukuba, izihlunu zakho ziyabhideka, nazo. Ukudideka kwemisipha, okucingelwa xa uguqula izinto rhoqo kwindawo yakho yokuzilolonga ukunqanda ithafa, ayilogama lenzululwazi.

Awuyi kuyifumana kwiijenali zophando lwesayensi okanye kwiincwadi zezifundo. Uyakucinezelwa nzima ukuba ufumane umqeqeshi oqinisekisiweyo okanye ingcali yomzimba ekholelwa ngentliziyo epheleleyo kuyo.

Kungenxa yokuba ithiyori yokudideka kwezihlunu ngenene iyintsomi efumene indlela yayo kwintengiso yeenkqubo zokuqina komzimba ezifana neP90X.

Ithiyori emva kokudideka kwezihlunu

Ekuboneni kokuqala, ithiyori emva kokudideka kwezihlunu ivakala iyanelisa. Ukuze wenze inkqubela phambili kwiinjongo zakho zokomelela komzimba, kufuneka ugcine umzimba wakho uqikelela. Oko kuthetha ukuba, ukutshintsha ukusebenza kwakho rhoqo ukuze ungafiki kwithafa.

Ke, rhoqo kangakanani? Ewe, ezinye iinkqubo ezixhomekeke ekudidekeni kwezihlunu zithi zitshintshe imithambo yakho veki nganye okanye yonke imihla, kwaye abanye bacebisa ukuba utshintshe izinto mihla le. Ngokutshintsha izinto, umzimba wakho awuyi kukwazi ukuhlala ufana kwaye kuya kufuneka ulungelelanise nokusebenza okuguqukayo.

Kodwa nantsi into: "Imizimba yethu ayitshintshi ngokukhawuleza," utshilo uStan Dutton, uNASM, kunye noMqeqeshi weNtloko weqonga loqeqesho lomntu. Ngokuqinisekileyo, ukutshintsha ukusebenza kwakho kunokuba luncedo, kodwa emva kwexesha elithile.

Kungenxa yoko le nto esithi ukuzilolonga kufuneka kuhlala kufana kwiiveki ezine ukuya kwezintandathu.

Ke, ngaba yinyani okanye yingqushu?

Xa kuthelekiswa nezinye iithiyori zokomelela komzimba ezisekwe kwinzululwazi, kukhuselekile ukuba kunokuthiwa ukudideka kwezihlunu kuyimpazamo. Kukuphi ukudideka kwezihlunu okuphose ngokupheleleyo, utshilo uDutton, yinto yokuba sizilolonga ukuze imizimba yethu iqheleke ngokuba yomelele kwaye yomelele. Ke, eneneni sifuna ukungqinelana nento esiyenzayo ekusebenzeni ukuze imizimba yethu isebenze nzima ukuziqhelanisa.

Zeziphi ezinye iindlela zokwaphula ihewu elisempilweni?

Ukuba ufumanisa ukuba inkqubela yakho iyasilela kwaye inkuthazo yakho ishiye isakhiwo, unokufuna ukuqaphela inyani yokuba ubethe ithafa. Iindaba ezimnandi zikhona iindlela ezininzi zokutyhutyha ithafa lokomelela komzimba.

UDutton uthi: "Ukugqobhoza ithafa, kufuneka kuqala sichonge ukuba ingaba ngokwenene lilithafa okanye hayi." Umzekelo, ukuba ubunzima bakho abukhange buguquke, okanye awuzange womelele iiveki ezimbalwa, lixesha lokutshintsha izinto kancinci.

Zama ukugcwala okuqhubekayo

Ithiyori enye onokuyilungiselela ukuzilolonga kwakho ujikeleze ngumthwalo oqhubekayo.

Uluvo olusemva kokulayisha ngaphezulu kokuqhubeka kukuba ucelomngeni izihlunu zakho ngokutshintsha uxinzelelo oluzibeka kubo. Olu xinzelelo luza ngohlobo lokuqina, okanye inani leeseti kunye nokuphindaphinda owenzayo, kunye nobude bexesha, okanye ixesha olibandakanya kulo msebenzi. Iindlela zokusebenzisa umthwalo oqhubekayo wokuphula ihewu zibandakanya:

• ukwandisa ubungakanani bobunzima obaqeqeshayo ngeentsuku zakho zoqeqesho lwamandla
• ukwandisa ixesha lokuzivocavoca kwakho kwentliziyo
• utshintshe imithambo yakho yangoku entsha, njengokuthatha iklasi yokuhamba ngebhayisikile yangaphakathi endaweni yokubaleka kwitreadmill
• Ukutshintsha inani leeseti ozenzayo
• Ukutshintsha inani lokuphindaphinda owenzayo useto ngalunye ngokongeza ukuxhathisa

Ngokutshintsha inani leempendulo ozenzileyo kunye nokulungelelanisa ukuxhathisa, unokwenza ukunyuka okukhulu kwamandla. Umzekelo, ukwenza ukuphindaphinda okuphantsi kunye nobunzima obunzima ngosuku olunye kunye nobunzima bokukhanya kunye nokuphindaphinda okuphezulu ngosuku olulandelayo.

Inqaku malunga nokulahleka kobunzima

Ukuba yithafa lokwehla kobunzima ojamelene nalo, uDutton uthi iintsuku ezimbalwa zokulandela umkhondo ukutya kwakho zinokukunika ukuqonda malunga nokutya okuninzi okutyayo kunye nento onokuba uyasilela. Uthi uninzi lwabantu lufuna iiprotheyini ezininzi ekutyeni kwabo.

Ufanele umbone nini umqeqeshi wakho?

Ukuqina kwewbbie okanye hayi, nabani na unokufumana iseti yezimvo ezintsha. Akukho xesha liphosakeleyo lokuqesha umqeqeshi wabucala. Abanye abantu bayathanda ukuba nomqeqeshi ukuze abaqalise, ngelixa abanye bezisa enye xa bafuna inkuthazo kunye nendlela entsha yokusebenza.

Oko kwathethi, ukuqesha umqeqeshi buqu kunokuba luncedo ukuba:

• umtsha ukuzilolonga kwaye ufuna uncedo ekuyileni nasekusebenziseni inkqubo
• ufuna uncedo kwifom efanelekileyo kwimithambo yoqeqesho lomelele
• ufuna ukhuthazo kunye nenkuthazo anokubonelelwa ngumqeqeshi ngokuthatha umthambo
• Uyadikwa kukwenza umsebenzi ofanayo kwaye ufuna umqeqeshi ukuyila uthotho lomsebenzi omtsha ngokusekwe kwiminqweno yakho, iinjongo, kunye nenqanaba langoku lomzimba
• ujonge umceli mngeni
• ukwenzakala okuthile okanye imeko yempilo efuna ukulungiswa ukuze uthathe inxaxheba kwinkqubo yokuzivocavoca ngokukhuselekileyo

Unokufumana abaqeqeshi bakho abaqinisekisiweyo kwindawo yokuzivocavoca yendawo yakho okanye kumaziko ololongo. Ukongeza, zininzi iindawo zoqeqesho kwi-intanethi kunye neeapps onokuzisebenzisa ukuqesha umqeqeshi obonakalayo. Qiniseka ukuba ubuza malunga neziqinisekiso zabo.

Okona kuncinci, umqeqeshi oqeqeshiweyo uya kuba nesiqinisekiso esivela kumbutho owaziwayo njenge-ACSM, NSCA, NASM, okanye i-ACE. Ukongeza, uninzi lwabaqeqeshi bakho banezidanga kwiindawo ezinje ngesayensi, ikinesiology, okanye unyango lwangaphambi komzimba.

Umgca wezantsi

I-hype emva kwesiphithiphithi semisipha inokuqhubeka nokujikeleza kwimijikelezo ethile yokomelela komzimba, kodwa ithiyori enye eya kuhlala imile kuvavanyo lwexesha iyahambelana nendlela oqeqesha ngayo.

Ngokulandela imigaqo-nkqubo yokuhamba phambili kokulayisha ngaphezulu-ukwandisa inani le-reps okanye ukuseta okwenzayo okanye ukongeza ixesha ekusebenzeni kwakho-uya kuqhubeka uyibona inkqubela phambili kwaye ufikelele kwiinjongo zakho zokomelela komzimba.