Wake wazama ukuqeqeshwa amandla? Ukuqeqeshwa kwamandla kuwukuzivocavoca kwe-anaerobic okugxile ekwakheni amaqembu emisipha futhi kungasilethela izinzuzo eziningi. Ukuqeqeshwa kwamandla akufanelekile kuphela kubantu abasha, kodwa futhi kufanelekile kubantu abaneminyaka ephakathi.

Ukuqeqeshwa kwamandla okujwayelekile kungahlukaniswa kube: ukuziqeqesha kwesisindo nokuqeqeshwa kwesisindo, ukuziqeqeshela isisindo esifana ne-squat, ukudonsa-up, ukusunduza phezulu, ipulangwe, ukuphakamisa izimbuzi nokunye ukunyakaza kwesisindo, nokuqeqeshwa kwesisindo kungasebenzisa amabhande okunwebeka, ama-barbells, ama-dumbbells. nezinye izinto zokuzivocavoca.

Umphumela wokuzivocavoca okuhlukile kokuqeqeshwa kwamandla uhlukile, ngokuvamile ku-6-12RM (RM isho ukuthi "ukuphindaphinda okukhulu kwesisindo"), ingathuthukisa ngokuphumelelayo ubukhulu bemisipha, i-12-20RM ikakhulukazi ikusiza ukuthi uthuthukise umugqa wemisipha nokunwebeka, nokuningi. ngaphezu kuka-30RM kulingana nokwenza ukuvivinya umzimba.

Ngakho-ke, yiziphi izinzuzo zokuqeqeshwa kwamandla kubantu abaneminyaka ephakathi?

1. Ukuqeqeshwa kwamandla kunganciphisa izinga lokuguga okusebenzayo

Ukuguga kuqala ngokuncipha kwemisipha kanye nokuncipha kokuqina kwamathambo, futhi ukuncipha kokuqina kwamathambo kuqala eneminyaka engu-35 futhi ukuncipha kwemisipha kuqala eneminyaka engu-30, futhi abantu abangazibandakanyi nokuzivocavoca umzimba behla ngenani lika-0.5% kuya ku-2% unyaka.

Ukunamathela ekuqeqesheni amandla kungaqinisa iqembu lemisipha yomzimba, kuvimbele ukulahleka kwemisipha, futhi imisipha ingavikela amathambo ethu, izicubu ezihlangene, umzimba uzohlala uguquguquka futhi unamandla.

2. Ukuqeqeshwa kwamandla kungakha isibalo esihle

Imisipha iyizicubu zomzimba ezidla amandla, futhi abantu abanesisindo somzimba esiningi bangadla ama-calories amaningi nsuku zonke, bavimbele ukunqwabelana kwamafutha, bakusize unciphise izinkinga zokukhuluphala ngokweqile, kodwa futhi bathuthukise umugqa womzimba, bakusize udale umzimba oqinile. , bheka kangcono ezingutsheni, futhi abantu bazoqiniseka ngokwengeziwe.

3, ukuqeqeshwa kwamandla kungathuthukisa inkomba yezempilo

Ukuqeqeshwa kwamandla kungenza kusebenze iqembu lemisipha yomzimba, kuthuthukise izinhlungu emuva, ukuqina kwemisipha nezinye izifo ezingaphansi, futhi ukuzivikela kwabo kuzothuthukiswa, ukumelana ngokuphumelelayo nalesi sifo, kuqinise ukujikeleza kwegazi, ngaleyo ndlela kuthuthukise izinkinga ezintathu eziphakeme, kunciphise izigameko isifo.

4. Ukuqeqeshwa kwamandla kungalondoloza ukubukeka kobusha

Izicubu zemisipha nazo zinamandla okugcina amanzi, okugcina isikhumba sakho siqinile futhi sithambile futhi kunciphisa ukubukeka kwemibimbi. Uzothola ukuthi abantu abaneminyaka ephakathi abaphikelela ekuqeqesheni amandla bazobukeka bebancane kakhulu futhi benamandla kunontanga yabo.

5. Ukuqeqeshwa kwamandla kungakhulula ukucindezeleka futhi kuthuthukise ukumelana nokucindezeleka

Ukuqeqeshwa kwamandla kungavumela imizwa yakho ithole i-catharsis efanele, ikusize uxoshe imizwa engemihle, uphumuze umzimba wakho nengqondo, kukwenze ube nokuzethemba okwengeziwe ukubhekana nempilo nomsebenzi, futhi ugcine ukwaneliseka kwempilo.

isithombe

Kodwa-ke, abantu abaneminyaka ephakathi ukuze bathole ukuqeqeshwa kwamandla, badinga ukunaka amaphuzu amaningana:

1, khetha ukunyakaza kwakho kokuqina, qala ngokuqeqeshwa kwesisindo esiphansi, funda izinkambiso zokunyakaza, ukuze imisipha yakhe inkumbulo efanele, ingenzi ngokungaboni ukuqeqeshwa kwesisindo esindayo ekuqaleni.

2, ungagcini nje ngokuvivinya iqembu elithile lemisipha, kodwa uvivinye umzimba wonke weqembu lemisipha, ukuze umzimba uthuthuke olinganiselayo.

I-3, engeza amaprotheni anele, ukukhula kwemisipha akuhlukaniseki nokwesekwa kwamaprotheni, ukudla okuthathu ukuze udle isifuba senkukhu, inhlanzi kanye nezimfanzi, amaqanda, ubisi, inyama yenkomo nokunye ukudla okuphezulu kwamaprotheni.

4. Yiba nesineke futhi ubekezele. Ukuqeqeshwa kwamandla, ngokungafani ne-cardio, akuvezi imiphumela esheshayo. Kudingeka silondoloze imvamisa yokuzivocavoca, ukuzivocavoca izikhathi ezingaphezu kwezingu-3 ngesonto, nesikhathi sokubona umzimba ushintsha.

5. Ngemuva kokuqeqeshwa, kuyadingeka ukwelula nokuphumula iqembu le-muscle elihlosiwe, elingathuthukisa ukuminyana kwemisipha kanye nezinkinga ezibuhlungu futhi kusize umzimba ukuba ululame.