Iqonga elineentshukumo: yintoni, izibonelelo kunye nendlela esebenza ngayo

Umxholo

• Izibonelelo zeqonga lokungcangcazela
• Ngaba ukusebenza kweqonga lokungcangcazela?
• Kusetyenziswa kwanjani
• Kwenziwe ntoni ukunciphisa umzimba

Iqonga lokungcangcazela sisixhobo esinokufunyanwa kwiindawo ezithile zokuzilolonga kwaye eyona njongo iphambili kukonyusa iziphumo zokuzilolonga okwenziweyo, ukuthanda ukonyusa amandla omzimba kunye nonyamezelo, ubhetyebhetye kunye nokutsha kwamafutha, ukongeza kwimpilo nokomeleza amathambo .

Izixhobo zineemoto ezivelisa intshukumo emacaleni, ngaphambili nasemva ngesantya esikhawulezayo kangangokuba into oyivayo kukushukuma nje, kunyanzelekile ukuba wenze amandla emisipha kwaye ubambe ngokuqinileyo ukuze ungalingani ngexesha lonke isixhobo iyasetyenziswa.

Izibonelelo zeqonga lokungcangcazela

Izibonelelo zeqonga lokungcangcazela zinxulumene namandla kunye nokuncipha kwemisipha ekufuneka yenziwe ukuze kuthintelwe ukungalingani. Ke, ezinye izibonelelo zeqonga lokungcangcazela zezi:

• Amandla omzimba omkhulu kunye nokunyamezela;
• Ukutshiswa kwamanqatha, ikakhulu amanqatha e-visceral, ngamafutha afunyanwa phakathi kwamalungu kwaye, ke, kunzima ngakumbi ukupheliswa;
• Ukwanda kokuguquguquka kwemisipha;
• Ithanda ukujikeleza kwegazi, inefuthe kuthintelo lwezifo zentliziyo;
• Ukukhuthaza impilo yethambo;
• Inceda ukunciphisa iintlungu;
• Yomeleza amalungu.

Nangona kunjalo, ukuze izibonelelo zeqonga lokungcangcazela liqinisekiswe, kuyacetyiswa ukuba, ukongeza kwimithambo eyenziwayo ngaphandle kweqonga, ezinye iindlela zokuzilolonga kufuneka zenziwe, kuba ngale ndlela kukho ukusebenza okukhulu kwemisipha.

Ke, ukwandisa ukusetyenziswa kweqonga, ukwenza imithambo yokuqhekeza izihlunu, iibhola okanye iibhendi zerabha kufuneka zenziwe ukuze amandla kunye nokwanda kwevolumu yemisipha kufezekiswe. Ukusetyenziswa kwezixhobo ezifana ne-foam roller, ukutyibilika kwezihlunu zethanga elingasemva, ngaphezulu kweqonga kunokonyusa inzuzo yokuguquguquka kuloo mmandla.

Ukuma ume ngaphezulu kweqonga akonelanga ukuba ube nazo zonke izibonelelo, nangona kunjalo kunokuba luncedo kwinkqubo yokubuyisela kwimeko yesiqhelo ukwenzakala, kusetyenziswa i-physiotherapy.

Ngaba ukusebenza kweqonga lokungcangcazela?

Iqonga lokungcangcazela lisebenza xa ukusetyenziswa kwalo kubekwe iliso ngugqirha womzimba okanye ingcali yemfundo yomzimba ukuze umthambo ubonakaliswe ukonyusa iziphumo zeqonga kunye nokuzilolonga okwenziwe ngaphambili. Ke ngoko, iziphumo ezifunyenwe ngeqonga lokungcangcazela ziyahluka ngokwenqanaba loqeqesho lomntu:

• Ukuhlala umntu emi eqongeni: isenokungabi naziphumo zininzi, zisoloko zisenziwa kunyango lokonzakala;
• Abantu abasempilweni abasele bezilolonga: banokuba nokunyuka okuncinci kwamandla kunye nomthamo wemisipha xa besenza uqeqesho kwesi sixhobo, nangona kunjalo, iziphumo ezinkulu ziya kufunyanwa ngokwandisa ubunzima kuqeqesho lwabo, ngaphandle kwesidingo seqonga;
• Ukuhlala umntu oqala ngoqeqesho lokuthamba kwemisipha ngaphezulu kweqonga: zezo zinenzuzo enkulu ngamandla kunye nomthamo wemisipha kunye nokutsha kwamafutha.

Izixhobo zeqonga lokungcangcazela zibiza kakhulu kubantu abaninzi kwaye ezona zixhobo zoqoqosho zihlala zingenamandla kwaye ngenxa yoko zinezibonelelo ezingaphantsi. Ukuba ungumntu osempilweni kwaye ufuna ukwenza uqeqesho lwamandla kunye neqonga lokungcangcazela kungcono ukuthatha iklasi kwindawo yokuzivocavoca enolu hlobo lwezixhobo.

Kusetyenziswa kwanjani

Ukusetyenziswa kweqonga lokungcangcazela kubonisiwe ngexesha leeklasi zeqela kwindawo yokuzivocavoca, kuba umqeqeshi ubonakalisa ukuba yeyiphi imithambo ekufuneka yenziwe ukuze umntu afumane izibonelelo eziphezulu. Kuyacetyiswa ukuba wenze imithambo yokuqhekeza izihlunu ezinobunzima ngaphezulu kweqonga lokungcangcazela, kodwa imithambo ye-isometric enje nge squats, ngaphambili nakwiiplanga ezisecaleni zinokwenziwa.

Ixesha loqeqesho akufuneki libe ngaphantsi kwemizuzu engama-30, kodwa iqela ngalinye lezihlunu linokuvuselelwa kuphela imizuzu emi-6 ukunqanda ukudinwa, okubeka esichengeni iziphumo. Ngaphandle kokufumana izibonelelo ezininzi kwaye ungadibani nomngcipheko, ukusetyenziswa kweqonga lokungcangcazeliswa aliboniswanga kwimeko yokusetyenziswa kwentliziyo ye-pacemaker, isifo sokuwa, ngexesha lokukhulelwa, kwimeko ye-IUD esandula ukubekwa, i-disc ye-disc enzima, kwimeko ye-hip okanye idolo lokufakelwa .

Kwenziwe ntoni ukunciphisa umzimba

Elona cebo lililo lokomeleza izihlunu kunye nokutshisa amanqatha kukuziqhelanisa nomsebenzi ophakathi, ngamandla aphezulu enqanaba elingaphezulu kwe-70% (HR max) ngokusebenzisa imithambo ye-aerobic, enjengokubaleka, ukukhwela ibhayisikile okanye ukujikeleza, ukuncedisa kuqeqesho lokuzilolonga nge-anaerobic. , enobunzima kunye nokuphindaphinda okumbalwa, njengoko kuqhele ukwenziwa kuqeqesho lobunzima.

Imithambo yokwehla kobunzima inokwenziwa amaxesha ama-3-4 ngeveki, kodwa uhlala unonophele ukuba ungaqeqeshi iqela elifanayo lemisipha kwiintsuku ezilandelelanayo, kuba kufuneka unike ixesha lokuba izihlunu ziphumle kwaye zikhule. Ukuzivocavoca okufana nePilates kuyanceda ukutshisa amanqatha kunye nokunyusa izihlunu, ngakumbi xa kusetyenziswa izixhobo ezinkulu, ezinokumelana kakuhle, ngenxa yemithombo, njengoko kusenzeka cadillac okanye umlungisi, umzekelo.

Ukongeza, kubaluleke kakhulu ukuba unake ukutya ngokutya ukutya okusempilweni, okungekho mveliso, kwaye ukhethe ukutya okune-carbohydrate encinci. Nantsi indlela yokwenza ukutya okuncinci kwe-carb ukufezekisa iziphumo ezikhawulezayo.