Uvavanyo lweMisipha eli-3 lokuzama

Umxholo

• Kutheni sibenza
• Ululinganisa njani unyamezelo lwakho lwezihlunu
• Umzimba ongezantsi: Uvavanyo lweSquat
• Umzimba ophezulu: Uvavanyo lwePushup
• Idolo pushups
• Inkcitho: Ukubamba kweplanga ephantsi (iingqiniba neenzwane)
• Iingcebiso ngezokhuseleko ekufuneka ziqwalaselwe
• Indlela yokuphucula ukunyamezela kwemisipha
• Unyamezelo ngokuchasene namandla
• Ukuthatha

Xa kuziwa ekulinganiseni inkqubela phambili kwigumbi lobunzima, iimvavanyo zonyamezelo lwemisipha zinokukunika ingxelo echanekileyo ngokusebenza kwakho. Oku kwenza ukuba ukwazi ukwenza uhlengahlengiso kumanqanaba okuphindaphinda kunye nemithwalo yokumelana nokuzilolonga okwenzayo.

Eyona ndlela ilungileyo yokusebenzisa uvavanyo lonyamezelo lwemisipha kukwenza ngaphambi nasemva kovavanyo.

Umzekelo, yenza uvavanyo ngalunye, urekhode iziphumo, kwaye uhambe. Kwiiveki ezine ukuya kwezintandathu kamva, yenza iimvavanyo ezifanayo kwaye uthelekise iziphumo ezintsha kunye namanani okuqala.

Ukulandelela inkqubela phambili yakho yeyona ndlela ibalaseleyo yokunyusa inkuthazo kunye nokubambelela kwinkqubo yokomelela komzimba.

Kutheni sibenza

"Mhlawumbi esona sizathu siqhelekileyo sovavanyo lokunyamezelwa kwemisipha kukuvavanya ukusebenza kweenkqubo," ucacisa u-Lesley Bell, BS, NASM-CPT, NASM-CES, NCSF-CSC.

Ngaphandle kokuvavanya ukusebenza kwenkqubo yokuzilolonga, uBell uphawula ukuba uvavanyo lonyamezelo lwemisipha lukwanika umbono omncinci kwindlela onokwazi ngayo ukwenza imisebenzi kubomi bakho bemihla ngemihla, oko kukuthi, ngokwenkcazo, umlinganiso wokomelela komzimba wakho.

Ululinganisa njani unyamezelo lwakho lwezihlunu

Kukho iindlela ezahlukeneyo zokulinganisa unyamezelo lwemisipha. Ukuba unokufikelela kumqeqeshi oqinisekisiweyo okanye kwezonyango onokuthi abeke esweni iimvavanyo, nantsi indlela ekufuneka uhambe ngayo.

Kodwa ukuba uvavanya unyamezelo lwezihlunu ngokwakho, nazi iimvavanyo onokuzisebenzisa ukulinganisa amaqela ahlukeneyo emisipha.

Umzimba ongezantsi: Uvavanyo lweSquat

Izihlunu zivavanyiwe: umva ongezantsi, imisipha, iinyonga, kunye ne-quadriceps

Uvavanyo lokunyamezelwa kwemisipha ye-squat ilinganisa ukunyamezeleka kwemisipha yomzimba ongezantsi, ngakumbi ihips, i-quadriceps, i-hamstrings, umqolo ongezantsi, kunye nezihlunu ezincinci ezixhasayo, utshilo uJacquelyn Baston, LMT, CSCS, NSCA-CPT, CYT. Kwaye elona candelo lilungileyo, awudingi nasiphi na isixhobo.

1. Yima ngeenyawo zakho ububanzi bamagxa. Yandisa iingalo zakho phambi kwakho okanye ubeke izandla zakho emva kweendlebe zakho ukuqinisekisa uzinzo kunye nefom elungileyo. Gaze kufuneka ibe phambili, kodwa kancinci ezantsi ukugcina umqolo ungathathi cala.
2. Gobisa amadolo uze udibanise isinqe sakho phantsi nasemva, uguqule ubunzima bakho kwizithende zakho. Nje ukuba amadolo afikelele kuma-90 degrees, buyela kwindawo yokuma.
3. Yenza reps ezininzi kangangoko unako ukudinwa kunye nelahleko ifomu efanelekileyo.
4. Rekhoda inani labaphindayo.

Ukunceda ukwenziwa kwale ntshukumo, uBaston uthi ubeke isitulo ngasemva kwakho kwaye uchukumise kancinci isitulo ngeempundu zakho ngaphambi kokuba ume. Oku kuyakukunceda uqiniseke ukuba uhlala phantsi ngokwaneleyo, malunga nama-90 degrees.

Umzimba ophezulu: Uvavanyo lwePushup

Izihlunu zivavanyiwe: Iipcs, i-deltoids, i-serratus yangaphambili, i-triceps, i-abs

Uvavanyo lwe-pushup yenye yeendlela ezilungileyo zokuvavanya ukunyamezeleka komzimba, uyacacisa uBell, ngakumbi kwimisipha yesifuba namagxa.

Ukwenza uvavanyo lwe-pushup, uyakufuna isitophuwashi okanye isibali xesha kwifowuni yakho, kunye nebhola, njengebhola yentenetya. Unokufuna kwakhona umthambo wokuzilolonga.

1. Ngena kwindawo ephezulu yebhola nebhola phantsi kwesifuba sakho.
2. Ziqhelanise ne-pushup enye ngokugoba iingqiniba zakho kwaye uchukumise isifuba sakho kwibhola ephantsi kwakho. Qiniseka ukuba uzolula iingalo zakho kuyo yonke indlela xa unyanzela ubuyela kwindawo ephezulu yeplanga.
3. Phinda oku kaninzi kangangoko kunokwenzeka de ifom yakho ithotywe.
4. Ngenye indlela, yenza uninzi kangangoko unako kwimizuzwana engama-60.
5. Rekhoda inani le-pushups eyenziwe ngokufanelekileyo.

Idolo pushups

Ukuba awukwazi ukufezekisa i-pushup enye kwiinzwane zakho, uBell uthi ukuqala kwindawo ephezulu yeplank ngomqolo wakho wangasemva kunye nomgca othe ngqo ukusuka phezulu kwentloko yakho ukuya kwiinzwane zakho.

Ngaphandle kokuhambisa nantoni na, yila amadolo phantsi kwaye wenze uvavanyo lwe-pushup ngale ndlela. Esi iya kuba sisikhundla se-pushup esinokufezekiseka.

Inkcitho: Ukubamba kweplanga ephantsi (iingqiniba neenzwane)

Izihlunu zivavanyiwe: i-rectus abdominis, i-oblique, i-hip flexors, i-erector spinae, kunye ne-abdominis eguqukayo

Imisipha engundoqo, ebandakanya ezo zesisu, isinqe, kunye nomqolo osezantsi, zidlala indima ebalulekileyo kwimisebenzi yemihla ngemihla. Ukugcina amandla kunye nonyamezelo kwezi zihlunu kukunceda ngeentshukumo ezifuna ukugoba, ukujija, ukufikelela kunye nokutsala.

Ukwenza uvavanyo lweplank, uyakufuna imithambo yokuzilolonga kunye nesitophuwotshi okanye isibali xesha kwifowuni yakho.

1. Ngena kwindawo yeplanga kunye nomzimba ongasentla emhlabeni uxhaswe ngamanqiniba nangaphambi kwengalo. Imilenze yakho kufuneka ithe tye kunye nobunzima obuthathwe ziinzwane zakho. Umzimba wakho kufuneka ube kumgca othe ngqo ukusuka entloko ukuya ezinzwaneni.
2. Ngokukhawuleza ukuba usesikhundleni esifanelekileyo, qalisa isibali-xesha.
3. Bamba esi sikhundla ixesha elide kangangoko unako okanye ude ungakwazi ukubamba umqolo wakho ngokuthe nkqo okanye wehlise isinqe sakho.
4. Rekhoda ixesha.

Ukuba awukwazi ukubamba iplank ephantsi, uBell uthi ungawayeka amadolo akho (kanye kanye indlela oyenze ngayo kuvavanyo lwe-pushup). Ukufumana iziphumo ezifanelekileyo, khumbula ukuthatha amanqaku athile ukuze kuvavanywe kwakhona kubonise ukuba ufike kude kangakanani.

Kananjalo, ukuba ujonga uhlobo oluphambili lovavanyo lweplank, uBaston uthi makenze iplanga ngeengalo ezithe nkqo, ugcine iingqiniba kunye nezihlahla zakho zilungelelane namagxa. Oku kufuna amandla angaphezulu komzimba xa kuthelekiswa neplanga lengqiniba, elifuna amandla angaphezulu.

Iingcebiso ngezokhuseleko ekufuneka ziqwalaselwe

Xa kuziwa ekwenzeni olu vavanyo ngokukhuselekileyo, qaphela la manqaku:

• Ngaphambi kokuba uqale naluphi na uhlobo lovavanyo lomzimba, qiniseka ukuba uyakwazi ukwenza uvavanyo ngokukhuselekileyo. Ukuba unayo nayiphi na inkxalabo malunga nokukwazi kwakho, cela umqeqeshi oqinisekisiweyo okanye ugqirha wezonyango ukuba akuncede.
• Ukuba uziva iintlungu, isiyezi okanye isicaphucaphu, yeka uvavanyo.
• Ngokukhawuleza ukuba ifom yakho yonakaliswe, yeka uvavanyo. Ukuba unengxaki yokugcina ukwenziwa ngokuchanekileyo kokuhamba, jonga enye yeenguqulelo.

Indlela yokuphucula ukunyamezela kwemisipha

Ukuba nenjongo yokusebenzela kunokukunceda uhlale ugxile, ukhuthazekile, kwaye uzibophelele kwimpilo nakwintlalo-ntle yakho.

Iitshathi zokuthelekisa ziyafumaneka kuvavanyo ngalunye lonyamezelo lwemisipha ngokusekwe kubudala nakwisini. Kodwa uBaston uthi akangomntu othanda ukusebenzisa ezi tshathi njengoko zinokukushiya uziva woyisiwe kwaye udimazekile ukuba awufikeleli "kwisiqhelo."

Kungenxa yoko le nto ukusebenzisa iziphumo zakho ukulinganisa inkqubela phambili kubalulekile ekuphuculeni ukunyamezela kwemisipha.

Unoko engqondweni, nje ukuba uneziphumo ezisisiseko, qiniseka ukuba ubandakanya imithambo kwindlela yakho yomzimba eyomeleza ukunyamezela kwemisipha kwimisipha ephambili emzimbeni. Ukongeza, icandelo lokujolisa kwakho kufuneka libe kuqeqesho kuluhlu oluphezulu olukhuthaza unyamezelo lwemisipha.

Umzekelo, ukwenza uqeqesho lokuqina kwamandla kunye nobunzima bokukhanya kwenani eliphezulu le-reps kuya kunceda izihlunu zakho zikhulise uxinano lwe-mitochondrial kunye nokusebenza kakuhle kwe-aerobic efunekayo ukuxhasa imizamo yoqeqesho lokunyamezela.

Ukuzivocavoca amandla kubandakanya:

• squats
• ukuphusha usenyuka
• iiplanga
• imiqolo yetyu
• imiphunga
• isifuba
• Uxinzelelo lwamagxa
• ii-biceps curls
• iidriic trips

Uluhlu olucetyiswayo lokunyamezelwa kwemisipha li-12 ukuya kwi-15 yeempendulo.

Unyamezelo ngokuchasene namandla

Uvavanyo lokunyamezela kwezihlunu, oluvavanya amandla emisipha ukuxhathisa ukudinwa, luwela phantsi kodidi olubanzi lovavanyo lokuqina komzimba, ngokweAmerican College of Exercise.

Iimvavanyo zamandla emisipha, ezilinganisela ubuninzi bamandla onokuthi uvelise kwinani elichaziweyo lokuphindaphinda, lolunye uvavanyo lokuqina komzimba.

Ukuthatha

Uvavanyo lokunyamezela kwezihlunu sisixhobo esiluncedo ekukuncedeni uvavanye amandla esihlunu esithile okanye amaqela emisipha ukuxhathisa ukudinwa.

Ukuvavanywa kokunyamezela kwemisipha akuncedi nje ukuvavanya imeko yakho yangoku yokomelela komzimba kunye nokwenza uhlengahlengiso ekusebenzeni kwakho, kodwa ikunika umbono ongcono wokukwazi komzimba wakho ukwenza imisebenzi ebalulekileyo yemihla ngemihla.