Amathiphu asheshayo
- Bhala phansi isisindo nama-rep eseshini ngalinye ukuze ukwazi ukukudlula.
- Shintsha into eyodwa kuphela ngesikhathi, futhi kuphela njalo ngesonto noma amabili.
- Yehlisa uma uzwa ubuhlungu bangempela, hhayi ukuqaqamba okujwayelekile kosuku olulandelayo.
Mhlawumbe ubulokhu wenza ama-push-up ayishumi afanayo, noma uphakamisa ama-dumbbell afanayo, izinyanga ezimbalwa manje. Ekuqaleni kwakubonakala kunzima. Manje sekuwumkhuba nje, futhi ususale ukuthula ukuba namandla. Leyo akuyona inkinga yamandla entando. Yiyona kanye indlela imizimba esebenza ngayo.
Imisipha ishintsha kuphela lapho icelwa ukwenza okuthile engakakhululeki kukho kakade. Yinike umsebenzi ofanayo isonto nesonto bese iyazinza. Isixazululo sinegama elithusa kancane, ukwandisa umthwalo kancane kancane, kodwa umqondo umnene: qhubezela inselelo phezulu kancane, unike umzimba wakho isikhathi sokufinyelela, bese uphinde uqhubezela futhi.
Leli akulona iqhinga labaphakamisi abaqinile kuphela. Yisimiso esingaphansi kwazo zonke izinhlobo zokuba namandla, kungakhathaliseki ukuthi umgomo wakho ukuthwala izinto zokudla ngaphandle kokuthi umhlane wakho ukhononde noma ukuzizwa uqinile ezitebhisini.
Kusho ukuthini ngempela "ukwandisa umthwalo"
Kuzwakala njengesibani sesexwayiso. Empeleni kumane kuthi "okuncane okwengeziwe kunangesikhathi esedlule." Lapho wenza okuncane okwengeziwe kunalokho umzimba wakho ojwayele khona, uphendula phakathi nosuku noma ezimbili ezilandelayo ngokulungisa umsipha uqine kancane kunangaphambili, ngakho ngokuzayo umsebenzi ofanayo uba lula. Gcina isidingo sifana ncamashi phakade ngeke kube khona okokujwayela. Sikhuphule ngokushesha kakhulu bese udlula amandla omzimba wakho okulungisa, okuyindlela abantu abaqaqamba, badumale, noma balimale ngayo.
Indawo enhle incane futhi iyaphindeka. Ihamba kancane futhi iyacefa, ngeqiniso. Lokho kuyisici, hhayi iphutha.
Amalivha ongawadonsa
Abantu abaningi bacabanga ukuthi inqubekela phambili isho izisindo ezisindayo kakhulu. Isisindo yilivha elilodwa, kodwa akulona kuphela, futhi ezinsukwini lapho ukwengeza isisindo kubonakala kuningi kakhulu, amanye asebenza ngokufanayo. I-Cleveland Clinic ichaza izindlela ezimbalwa zokwenza ukuzivocavoca kube nzima:
- Isisindo esengeziwe. Umgomo ovamile: lapho ungaqeda ngokukhululeka isethi yakho yokugcina kusele cishe ama-rep amahlanu, sekuyisikhathi sokwengeza inani elincane, imvamisa cishe ama-pound angu-5.
- Ama-rep engeziwe. Gcina isisindo sifana bese wengeza i-rep elilodwa noma amabili kuseshini ngayinye, usebenzela ngasenhlokweni yebanga elifana no-6 kuya ku-15, bese usetha kabusha ama-rep bese wengeza isisindo.
- Amasethi engeziwe. Ukusuka emizuliswanweni emibili yomsebenzi uye kwemithathu kungumsebenzi omningi uwonke.
- Ukuphumula okuncane. Ukufinyeza isikhathi sokuphefumula phakathi kwamasethi kwenza ukuzivocavoca okufanayo kube nzima. Sebenzisa lokhu ezikhathini ezimfushane, hhayi sonke isikhathi.
- Ama-rep ahamba kancane noma acocekile. Ukwehlisa isisindo ngokusengqondweni, noma ukubamba indlela enhle isikhashana eside, kwengeza inselelo ngaphandle kokwengeza ngisho i-pound elilodwa.
Udinga kuphela ukushintsha okukodwa kwalokhu ngesikhathi. Ukushintsha okuningi ngasikhathi sinye yindlela uhlelo olunengqondo oluphenduka ngayo isonto lokuqaqamba.
Kungakanani ukushesha okweqile
Impendulo eqotho ihamba kancane kunalokho okushiseka kwakho kufunayo. Isivinini esinengqondo ukwandisa umsebenzi othile njalo emavikini ambalwa, hhayi kuseshini ngayinye, nokugcina ukugxumela ngakunye kuncane. Lapho wengeza isisindo, ukwenyuka okuncane kungcono kunokugxumela okukhulu. Uma okuthile kuqala ukuqaqamba (hhayi uhlobo oluhle lokukhathala, kodwa ubuhlungu bangempela), lokho kuyisikhombo sakho sokwehlisa uze uqonde umkhawulo, esikhundleni sokukuphusha.
Kusiza futhi ukuhlela izikhathi ezilula ngamabomu. I-Cleveland Clinic isikisela ukwakha isonto lokwehlisa umthwalo elilula cishe njalo emavikini amane kuya kwayisithupha, lapho wehlisa isisindo futhi uvumele umzimba wakho ukuba ufinyelele ngokugcwele. Ukuphumula akusona isikhathi sokuphumula enqubekelweni phambili. Yilapho inqubekela phambili yenzeka khona ngempela.
Indlela elula yokuqala
Awudingi uhlelosebenza noma ispredishithi. Udinga indlela yokukhumbula lokho okwenzile ngesikhathi esedlule.
- Khetha imisebenzi emihlanu noma eyisithupha emboza wonke umzimba wakho, ngaphezulu nangezansi.
- Kuwo wonke, khetha isisindo noma inguqulo ongayenza phakathi kuka-6 no-15 ama-rep ngendlela enhle.
- Bhala phansi lokho owukwenzile ngempela, isisindo nama-rep, kuhlelosebenza lwamanothi noma incwadi yamanothi eshibhile.
- Ngeseshini elilandelayo, zama ukukudlula ngenwele. I-rep elilodwa elengeziwe. Ukwengeza ukulawula okuncane. Umsebenzi ofanayo, okwengeziwe kancane.
- Lapho umsebenzi usukhululekile kuwo wonke amasethi akho, wengeza inani elincane lesisindo bese wehlela ngasezansi kwebanga lama-rep.
Yilokho kuphela. Incwadi yamanothi yiyo eyenza umsebenzi wangempela, ngoba inqubekela phambili ongakwazi ukuyikhumbula yinqubekela phambili ongakwazi ukwakha kuyo.
Nini okufanele uxoxisane nomuntu kuqala
Ukuziqinisa amandla kuphephile futhi kuhle ngempela kwabantu abaningi, kodwa izimo ezimbalwa zidinga ingxoxo esheshayo ngaphambi kokuqala. Uma usumdala futhi ubhekene nesifo senhliziyo, amathambo abunayo, noma ukulimala kwakudala, kufanele udlulise uhlelo lwakho kudokotela noma udokotela wokwelapha umzimba kuqala. Kunjalo futhi uma umsebenzi ubangela ubuhlungu obucijile noma obungapheli, esikhundleni sobuhlungu obuthundu obuphela ngosuku noma ezimbili.
Akukho kulokhu okufanele kuzwakale njengomjaho. Abantu abaqhubeka baba namandla iminyaka akubona labo abaphusha kanzima kunabo bonke evikini elilodwa. Yilabo abengeza kancane, baphumula ngokwanele, baphinde bavela. Ungaba omunye wabo uqale nganoma yini ongayenza namuhla.
Imithombo
- Cleveland Clinic, Your Simple Guide to Progressive Overload Training
- ACSM's Health & Fitness Journal, Ten Ways to Implement the Principle of Progressive Overload
- Centers for Disease Control and Prevention, Adult Activity: An Overview