Iingcebiso ezisemthethweni zichaza ukuba kufuneka wenze uqeqesho lwamandla ubuncinane kabini ngeveki. Kodwa kuphela malunga nekota yabantu abadala abahlangabezana nezo mfuneko. Phantse isiqingatha sabantu abenza i-cardio rhoqo.
Abanye abantu abayazi indlela yokuxhathisa uloliwe kwaye banexhala lokwenzakala, ngelixa abanye benomonzakalo okanye imeko ebathintelayo ekuqeqesheni iintsimbi ukuya kumthamo wabo opheleleyo. Kwakhona, kukho ukungaqondi kakuhle malunga nokuqeqeshwa kwamandla phakathi kwabasetyhini abathile, abacinga ukuba banokuba baninzi kakhulu okanye bafumane izihlunu ezininzi.
Omnye umqobo oqhelekileyo ngu "iniintloni zokuzilolonga«, ukungabikho kolwazi malunga nendlela yokusebenzisa izixhobo zokuphakamisa ubunzima. Abasetyhini, ngakumbi, baxela ukukhululeka okuncinci besebenzisa izixhobo zokuzivocavoca, kubandakanya oomatshini bokuqina kunye neentsimbi zasimahla.
Kutheni i-cardio ayanele?
Asenzi umthambo okhawulezayo we-aerobic, omangalisayo kwimpilo yakho ngeendlela ezininzi. Kodwa ukuba awuwubandakanyi nomsebenzi wokuxhathisa, umzimba wakho uya kuhlawula ixabiso.
Los Izihlunu zinokuba ne-atrophy; uya kulahlekelwa ubunzima bezihlunu kunye namandla ngenxa yokuba awuzisebenzisi kakhulu. Imigqa kunye neethoni zakho nazo zinokuba buthathaka.
Ukutsiba ukomeleza kwakhona kuyingozi kumathambo akho. Uqeqesho lwamandla lubeka uxinzelelo kumathambo, obangela ukuba iiseli ezakha amathambo zisebenze. Ukuba awuwenzi umthambo wokuxhathisa, amathambo akho anokuba buthathaka kwaye aphulukane nesiqulatho seminerali.
Oku kubaluleke ngakumbi kubantu abadala, ngakumbi abo banjalo emva kokuyeka ukuya exeshenias, njengoko amanqanaba e-estrogen ehlayo akhokelela ekulahlekeni kwamathambo, okwandisa umngcipheko wokuphuka.
Kwaye, ukuba ukuncipha kwesisindo kuyinjongo yakho, awuyi kutshisa iikhalori ezininzi ngaphandle koqeqesho lokumelana. Xa usenza iseshoni ye-cardio yemizuzu engama-30, utshisa iikhalori ngexesha laloo mizuzu ye-30. Kodwa iseshoni yemizuzu engama-30 yokuphakamisa ubunzima iya kubangela ukuba utshise iikhalori imini yonke, umphumo owaziwa ngokuba ukusetyenziswa kweoksijini ngokugqithiseleyo emva kokuzivocavoca.
Oku kungenxa yokuba uqeqesho lwamandla, ngokubeka uxinzelelo lwe-microscopic kwimisipha yakho, kubeka umzimba wakho kwimeko yokubuyisela. Oko kubuyiswa kwemisipha kusebenzisa iikhalori zamandla.
Kwakhona, kokukhona unesihlunu esibhityileyos, abangakumbi baya kwandas tu izinga le-basal metabolic, inani leekhalori ozitshisayo suku ngalunye ukugcina nje umsebenzi oqhelekileyo webhayoloji. Izihlunu ziyasebenza kwi-metabolically, oku kuthetha ukuba itshisa iikhalori ezininzi xa uphumle kunamafutha omzimba.
Iinzuzo zoqeqesho lwamandla
Usenokuba awukaqinisekanga. Uqeqesho lokuxhathisa luneenzuzo ezininzi, nokuba sele unenkqubo ye-aerobic. Ngenxa yokuba yonke into emzimbeni ixhunyiwe, ukuba nesiseko esomeleleyo se-muscular kubalulekile kwindlela umzimba ohamba ngayo, ophilisayo, kunye nokunxibelelana nezinye iinkqubo zomzimba.
Uya kuphepha ukulimala kwaye ukhuthaze ukubuyiswa
Ukwandisa umthamo kunye nokuqina koqeqesho lwakho lwamandla kuhambelana nokunciphisa umngcipheko weengozi zokulimala kwezemidlalo, ngokutsho kwe-Agasti 2018 meta-analysis kwiBritish Journal of Sports Medicine.
Ingxelo ye-2017 evela kwi-American College of Sports Medicine ibonisa kwakhona ukuba ukulandela inkqubo yoqeqesho lwamandla kuhambelana ne- iziganeko ezisezantsi zokuqhekeka koxinzelelo, ukuwa kunye nokulimala okusezantsi kubantu abasebenzayo ngokwasemzimbeni.
Kwaye ukuba wenzakala? Uya kuchacha ngokukhawuleza nangempumelelo ngakumbi ukuba ubukade ukrola izihlunu. Ukuqeqeshwa kokumelana nokuqinisa i-tendon kunye ne-ligaments, enokukunceda ukubuyisela kwingozi, njenge-ankle edibeneyo okanye igxalaba elichithwe. Kwakhona kuya kuphucula ibhalansi yakho kunye ne-posture ngokuqinisa i-stabilizers encinci egcina ulungile.
Uya kuphucula ukusebenza kwakho kwezemidlalo
Iimbaleki ezinoqeqesho loqeqesho lwamandla ziphucula kakhulu isantya kunye nonyamezelo, ngokutsho kophononongo lukaSeptemba 2019 kwiBritish Journal of Medicine. Ukwandiswa kobungakanani befiber ye-muscle kunye ne-contractile force ikhokelela kumthamo omkhulu womzimba.
Inkqubo yakho yoqeqesho lwamandla ikwakuvumela ukuba ube namandla ngakumbi, uzinzise kuqheliselo lwakho lweyoga, kwaye ikulungiselele iintsuku zokukhwela ikhephu.
Ungawunciphisa umngcipheko wesifo
Uphononongo lukaNovemba 2017 kwiJournal ye-American Heart Association yafumanisa ukuba uqeqesho lwamandla aphakathi (phakathi kwe-100 kunye ne-145 imizuzu ngeveki) lunxulumene ne umngcipheko wokufa ophantsi kuzo zonke izizathu kwabasetyhini abadala.
Enyanisweni, abantu abadala abadala abaneminyaka eyi-65 nangaphezulu abalandela izikhokelo ezicetyiswayo zoqeqesho lwamandla ubuncinane kabini ngeveki babe ne-46 yeepesenti ezisezantsi zokufa kwabantu bonke kunabo bangenayo, ngoFebruwari 2016 isifundo kwi-Preventive Medicine.
Uphando lubonisa ukuba abafazi abagxile ekuqiniseni imisipha yabo ukunciphisa el uhlobo lwe-2 yesifo seswekile ingozi ngeepesenti ezi-30 y yesifo senhliziyo ngeepesenti ze-17 xa kuthelekiswa nalabo abangazange basebenzise ukuchasana, ngokutsho kwesifundo sikaJanuwari 2017.
Eyona nto iphambili kukuba ukudibanisa uqeqesho lwamandla kunye nomthambo we-aerobic kudibaniswa nomngcipheko ophantsi wohlobo lwe-2 yeswekile, isifo sentliziyo, kunye nokufa kwangoko kune-cardio yodwa.
Uqeqesho lwamandla luphucula umoya wakho
NgokukaJuni 2018 meta-analysis kwi-JAMA Psychiatry, ukuqeqeshwa kokuchasana kunciphisa iimpawu zokudakumba kancinci ukuya phakathi. uqeqesho lokuxhathisa ilawula ukuhamba kwegazi kunye nesantya sentliziyo, esusa inkungu ebuchotsheni kwaye ikuzalise ngeeendorphins zokuziva ulungile. Njengoko usenza imisebenzi emitsha yamandla, amandla akho engqondo kunye nokuzithemba kuya kuphucula.
Wonke umthambo uphucula isimo sengqondo kuba kwandisa i-endorphins. Kodwa kuqeqesho lwamandla, isayensi ithi inika isiphumo esihle esichazwe ngakumbi kwingqondo.
Uya kunciphisa iintlungu ezisezantsi
Uphononongo oluncinci lukaMeyi 2020 kwiSayensi yezeMidlalo ye-BMC, iMedicine kunye noBuyiselo lwafumanisa ukuba abantu abaneentlungu ezisezantsi bafumana ukungonwabi kakhulu kwaye babone ukuphuculwa kokukhubazeka okunxulumene nentlungu xa belandela inkqubo yoqeqesho lwamandla.
Ukomeleza ingundoqo yakho ngomsebenzi wokumelana nokuxhasa i-lumbar spine (umqolo osezantsi), ukukhulula uxinzelelo kunye neentlungu. Kucetyiswa ngakumbi kubantu abanokulimala komqolo okanye abachitha ixesha elininzi behleli imini yonke.
Uya kulala ngcono ebusuku
Ukwakha imisipha kunokuphucula ubuthongo, ngokutsho kwesifundo esincinci sikaMeyi ka-2015 kwi-Journal of Strength and Conditioning Research, apho abantu balala ngokukhawuleza kwaye babenobusuku obuncinci bokuvuka ngeentsuku abathatha inxaxheba kuqeqesho lokumelana.
Sonke siyazi ukuba ukulala kamnandi ebusuku kunokuhamba umgama omde kukugcina ukwimo elungileyo. Ke zama ukwazisa ezi ntlobo zokuzilolonga kwindlela yakho yemihla ngemihla neyeveki. Akukhathaliseki nokuba uyenza nini na, ukuba kusasa okanye emva kwemini.
Loluphi uhlobo loqeqesho lwamandla olulungileyo?
Zininzi iindlela ezahlukeneyo zokuqinisa uloliwe, kodwa eyona ndlela ilungileyo kuwe ixhomekeke kubuchule bakho, iinjongo kunye neemfuno. Ngezantsi sixoxa ngazo zonke iintlobo kunye neenzuzo zazo.
iintsimbi zasimahla
Nangona bobabini oomatshini kunye neentsimbi zasimahla, ezinje ngeedumbbells kunye neekettlebells, zikuvumela ukuba ufumane ubungakanani obufanayo bobukhulu bemisipha kunye namandla, iintsimbi zasimahla. kufuna ukubandakanyeka okuphambili kwaye kusebenze amaqela amaninzi emisipha kunomatshini. Ngaphandle kwenkxaso yomatshini wokukugcina kwindawo efanelekileyo, umzimba wakho unyanzelekile ukuba usebenze nzima ukugcina ukuma kwakho.
Ngenxa yoko, iintsimbi zamahhala zingcono ekwakheni izihlunu ekuhambeni kwexesha, xa kuthelekiswa nomatshini onokujolisa kuphela izihlunu ezithile.
Uqeqesho lwamandla kunye noomatshini bobunzima
Kuba oomatshini babonelela ngenkxaso ethe kratya, banokuba lubhejo olulungileyo lwabaqalayo abangabugqibi ubuchule babo okwangoku. Umatshini nawo ulungile ekuphuculeni ifom yakho kunye noluhlu lwentshukumo emva kokulimala.
Zikwayindlela entle yokwakha ukuzithemba phambi kokuba udlulele kwiintsimbi zasimahla. Kukho abantu abafuna ukuzinza ngakumbi xa bephakamisa iintsimbi, ngaphandle kokuba noxinzelelo lweentsimbi eziwayo okanye zingakwazi ukuziphakamisa. Kule meko, oomatshini banceda ukuqhubela phambili okucothayo nangononophelo kobuchule.
iibhendi zokuxhathisa
Ezi zitshiphu kwaye ziyaphatheka. Nangona bandisa ubukhulu kunye namandla emisipha, ekuhambeni kwexesha, baya kuba ngumngeni omncinci. Ukwenza amandla akho okusebenza abe ngumceli mngeni ngakumbi kunye neebhendi zokuchasa, ungazongeza kwiidumbbells okanye iikettlebells.
Zilungele ukuzilolonga komzimba ezifuna ukonyusa ukuqina okanye kubantu abaqalayo kuqeqesho lwamandla. Bade banconywe kwiinkqubo zokubuyisela ukuze izihlunu zikwazi ukulungelelanisa nokutshintsha ubunzima kunye nobukhulu. Ukongezelela, kunenzuzo yokuba abagcini umthwalo kulo lonke ukunyakaza, i-band encinci iyancipha, iya kuba lula.
imithambo yomzimba
Ukuzilolonga kobunzima bomzimba kusebenzisa obakho ubunzima ukubonelela ukuxhathisa ngokuchasene nomxhuzulane. Elona candelo lilungileyo lelokuba umthambo wobunzima bomzimba awufuni naziphi na izixhobo ezikhethekileyo, ezinje ngoomatshini bobunzima, iidumbbells, okanye iibhendi zokuxhathisa. Ungayenza nanini na, naphi na, eluncedo ngakumbi ukuba uphepha ijim ngexesha lobhubhani we-COVID-19.
Ukwakha izihlunu ngoqeqesho lobunzima bomzimba, andaa ngokuthe ngcembe inani lokuphindaphinda okanye ukungenaa phezulu ukusilela, umzekelo, ukwenza i-squats de ube ungakwazi ukwenza enye. Ungazama kwakhona 'ixesha eliphantsi koxinzelelo', apho wenza intshukumo nganye kancinane kakhulu ukuze kube nzima ngakumbi.