Izincomo ezisemthethweni zithi kufanele wenze ukuqeqeshwa kwamandla okungenani kabili ngeviki. Kodwa cishe ingxenye yesine kuphela yabantu abadala abahlangabezana nalezo zidingo. Lokho cishe ingxenye yabantu abenza i-cardio njalo.
Abanye abantu abazi ukuthi singaqeqeshwa kanjani isitimela sokumelana futhi bakhathazekile ngokulimala, kuyilapho abanye benokulimala noma isimo esibavimbela ukuba baziqeqeshe ngezinsimbi ukuze bafinyelele umthamo wabo ogcwele. Futhi, kunombono oyiphutha mayelana nokuqeqeshwa kwamandla phakathi kwabanye besifazane, abacabanga ukuthi bangaba baningi kakhulu noma bathole imisipha eminingi.
Esinye isithiyo esivamile yi-«inamahloni ejimu«, ukuntula ulwazi mayelana nendlela yokusebenzisa imishini yokuphakamisa izinsimbi. Abesifazane, ikakhulukazi, babika ukunethezeka okuncane ngokusebenzisa izindawo zokuzivocavoca, okuhlanganisa imishini yamandla nezisindo zamahhala.
Kungani i-cardio inganele?
Asenzi ukuvivinya umzimba kwe-aerobic okusheshayo, okumangalisayo empilweni yakho ngezindlela eziningi. Kodwa uma ungawufaki futhi umsebenzi wokumelana, umzimba wakho uzokhokha inani.
I-Los imisipha ingaba ne-atrophy; uzolahlekelwa isisindo somzimba namandla ngoba awuwasebenzisi kakhulu. Imisipha yakho kanye nemisipha nakho kungaba buthaka.
Ukweqa ukuqinisa nakho kubi emathanjeni akho. Ukuqeqeshwa kwamandla kubeka ingcindezi emathanjeni, okwenza amangqamuzana akha amathambo asebenze. Uma ungawenzi umsebenzi wokumelana nezifo, amathambo akho angaba buthakathaka futhi alahlekelwe ngamaminerali athile.
Lokhu kubaluleke kakhulu kubantu abadala, ikakhulukazi labo abanjalo emva kokuya esikhathinias, njengoba amazinga e-estrogen ehla eholela ekulahlekelweni kwamathambo, okwandisa ingozi yokuphuka.
Futhi, uma ukwehlisa isisindo kuwumgomo wakho, ngeke ushise amakholori amaningi ngaphandle kokuqeqeshwa ukumelana. Uma wenza iseshini ye-cardio yemizuzu engama-30, ushisa ama-calories kuleyo mizuzu engama-30. Kodwa iseshini yokuphakamisa isisindo yemizuzu engama-30 izobangela ukuthi ushise ama-calorie usuku lonke, umphumela owaziwa ngokuthi ukusetshenziswa kwe-oxygen ngokweqile ngemva kokuzivocavoca.
Lokhu kungenxa yokuthi ukuqeqeshwa kwamandla, ngokubeka ukucindezeleka okuncane emisipha yakho, kubeka umzimba wakho esimweni sokululama. Lokho kubuyiselwa kwemisipha kusebenzisa ama-calories ukuze uthole amandla.
Futhi, kulapho unemisipha ezondiles, kuzokwanda okuningis tu isilinganiso se-basal metabolic, inani lama-kilojoule owashisa usuku ngalunye ukuze nje ugcine ukusebenza okuvamile kwezinto eziphilayo. Imisipha iyasebenza ngokwe-metabolic, okusho ukuthi ishisa amakholori amaningi lapho uphumule kunamafutha omzimba.
Izinzuzo zokuqeqeshwa kwamandla
Kungenzeka awukaqiniseki. Ukuqeqeshwa kokumelana nemithi kunezinzuzo eziningi, ngisho noma usuvele unohlelo lwe-aerobic. Ngenxa yokuthi yonke into emzimbeni ixhunyiwe, ukuba nesisekelo esiqinile semisipha kubalulekile endleleni umzimba onyakaza ngayo, uphulukisa, futhi uxhumana kanjani nezinye izinhlelo zomzimba.
Uzogwema ukulimala futhi ukhuthaze ukululama
Ukwenyusa ivolumu nokuqina kokuqeqeshwa kwakho kwamandla kuhlotshaniswa nengozi encishisiwe yezingozi zokulimala kwezemidlalo, ngokusho kokuhlaziywa kwemetha ka-Agasti 2018 ku-British Journal of Sports Medicine.
Umbiko we-2017 ovela e-American College of Sports Medicine ubonisa nokuthi ukulandela uhlelo lokuqeqesha amandla kuhlotshaniswa ne- isigameko esiphansi sokuphuka kokucindezeleka, ukuwa nokulimala okuphansi emuva kubantu abakhuthele ngokomzimba.
Futhi uma ulimala? Uzolulama ngokushesha nangempumelelo uma ubukade uqopha umsipha. Ukuqeqeshwa kokumelana kuqinisa ama-tendon kanye nemigqa, engakusiza ukuthi ululame ekulimazeni, njenge-ankle ephukile noma ihlombe eliphukile. Kuzophinde kuthuthukise ibhalansi yakho nokuma kwakho ngokuqinisa ama-stabilizer amancane akugcina uqondile.
Uzothuthukisa ukusebenza kwakho kwezemidlalo
Abagijimi abanomkhuba wokuqeqesha amandla bathuthukisa kakhulu isivinini sabo nokubekezela, ngokocwaningo lwangoSepthemba 2019 ku-British Journal of Medicine. Ukwanda kosayizi we-muscle fiber namandla enkontileka kuholela emandleni amakhulu ngokomzimba.
Indlela yakho yokuqeqesha amandla iphinde ikuvumela ukuthi ube namandla kakhulu, ikuqinise ekuzilolongeni kwakho kwe-yoga, futhi ikulungiselele izinsuku ze-snowboarding.
Unganciphisa ingozi yesifo
Ucwaningo lwangoNovemba 2017 kuJournal of the American Heart Association lwathola ukuthi ukuqeqeshwa kwamandla amaphakathi (phakathi kwemizuzu eyi-100 neyi-145 ngesonto) kuhlotshaniswa ne- ingozi yokufa ephansi kuzo zonke izimbangela kwabesifazane abadala.
Eqinisweni, abantu abadala asebekhulile abaneminyaka engu-65 nangaphezulu abalandela iziqondiso ezinconyiwe zokuqeqeshwa kwamandla okungenani kabili ngesonto babe namaphesenti angu-46 aphansi okufa kwembangela kunalabo abangazange bakwenze, ocwaningweni lukaFebruwari 2016 ku-Preventive Medicine.
Ucwaningo luveza ukuthi abesifazane abagxile ekuqiniseni izicubu zabo ukunciphisa el uhlobo 2 lwesifo sikashukela ngamaphesenti angu-30 y wesifo senhliziyo nemithambo yegazi ngamaphesenti angu-17 uma kuqhathaniswa nalabo abangazivocavoci ngenxa yokumelana, ngokocwaningo lukaJanuwari 2017.
Okubalulekile ukuthi ukuhlanganisa ukuqeqeshwa kwamandla nokuzivocavoca kwe-aerobic kuxhunyaniswa nengcuphe ephansi kakhulu yohlobo 2 lwesifo sikashukela, isifo senhliziyo nemithambo yegazi, nokufa ngaphambi kwesikhathi kune-cardio yodwa.
Ukuqeqeshwa kwamandla kuthuthukisa isimo sakho sengqondo
Ngokusho kokuhlaziywa kwemeta kaJuni ka-2018 ku-JAMA Psychiatry, ukuqeqeshwa kokumelana kunciphisa izimpawu zokucindezeleka okuncane kuya kokulinganisela. ukuqeqeshwa ukumelana ilawula ukugeleza kwegazi nokushaya kwenhliziyo, eqeda inkungu yobuchopho futhi ikugcwalise ngama-endorphin wokuzizwa ujabule. Njengoba wenza imisebenzi emisha yamandla, amandla akho engqondo nokuzethemba nakho kuzothuthuka.
Konke ukuzivocavoca kuthuthukisa imizwa ngoba kwandisa ama-endorphin. Kodwa ngokuqeqeshwa kwamandla, isayensi ithi inikeza umphumela omuhle kakhulu ebuchosheni.
Uzonciphisa ubuhlungu obuphansi emuva
Ucwaningo oluncane lwangoMeyi 2020 ku-BMC Sports Science, Medicine and Rehabilitation lwathola ukuthi abantu abanezinhlungu eziphansi emuva babhekana nokungakhululeki okuncane kakhulu futhi babona ukuthuthukiswa kokukhubazeka okuhlobene nobuhlungu lapho belandela uhlelo lokuqeqesha amandla.
Ukuqinisa umgogodla wakho ngomsebenzi wokumelana kusekela i-lumbar spine (umhlane ophansi), ukukhulula ingcindezi nobuhlungu. Kunconywa ikakhulukazi kubantu abanokulimala emuva noma abachitha isikhathi esiningi behlezi usuku lonke.
Uzolala kangcono ebusuku
Ukwakha imisipha kungathuthukisa ngisho nokulala, ngokusho kocwaningo oluncane lukaMeyi 2015 ku-Journal of Strength and Conditioning Research, lapho abantu abalala ngokushesha futhi babe nokuvuka okuncane ebusuku ngezinsuku ababambe iqhaza ekuqeqesheni ukumelana.
Sonke siyazi ukuthi ukulala kahle ebusuku kungahamba ibanga elide ekugcineni usesimweni esifanele. Ngakho-ke zama ukwethula lezi zinhlobo zokujima ohlelweni lwakho lwansuku zonke nelamasonto onke. Akukhathalekile ukuthi uyenza nini, ekuseni noma ntambama.
Iluphi uhlobo lokuqeqeshwa kwamandla olungcono kakhulu?
Kunezindlela eziningi ezahlukene zokuqinisa isitimela, kodwa indlela engcono kakhulu kuwe incike emakhonweni akho, izinjongo, kanye nezidingo. Ngezansi sixoxa ngazo zonke izinhlobo nezinzuzo zazo.
izisindo zamahhala
Nakuba kokubili imishini nezisindo zamahhala, ezifana nama-dumbbell nama-kettlebell, zikuvumela ukuthi uthole inani elifanayo losayizi wemisipha namandla, izisindo zamahhala. zidinga ukubandakanyeka okuyinhloko futhi wenze kusebenze amaqembu amaningi emisipha kunomshini. Ngaphandle kokusekelwa komshini wokukugcina usesimweni esifanele, umzimba wakho uphoqeleka ukuthi usebenze kanzima ukuze ugcine ukuma kwakho.
Ngenxa yalokho, izisindo zamahhala zingcono ekwakheni imisipha ngokuhamba kwesikhathi, uma kuqhathaniswa nomshini ongakhomba kuphela imisipha ethile.
Ukuqeqeshwa kwamandla ngemishini yesisindo
Ngoba imishini inikeza ukwesekwa okwengeziwe, ingaba ukubheja okuhle kwabaqalayo abangakaphelelisi amasu abo kuze kube manje. Umshini futhi muhle ekuthuthukiseni ifomu lakho kanye nohlu lokunyakaza ngemva kokulimala.
Futhi ziyindlela enhle yokwakha ukuzethemba ngaphambi kokudlulela ezisindweni zamahhala. Kunabantu abadinga uzinzo uma bephakamisa izinsimbi, ngaphandle kokuba nengcindezi yezinsimbi eziwayo noma abangakwazi ukuziphakamisa. Kulokhu, imishini isiza ukuqhubeka kancane nangokucophelela kwenqubo.
amabhande okumelana
Lezi zishibhile futhi ziyaphatheka. Nakuba zandisa ubukhulu namandla emisipha, ngokuhamba kwesikhathi, zizoba nenselele encane. Ukuze wenze ukujima kwakho kwamandla kube inselele kakhulu ngamabhendi okumelana, ungawangeza kuma-dumbbell noma ama-kettlebell.
Aphelele ekusebenzeni kwesisindo somzimba esifuna ukukhulisa umfutho noma kubantu abasanda kuqala ekuqeqesheni amandla. Zinconywa ngisho nasezinkambisweni zokuvuselela ukuze imisipha ikwazi ukuzivumelanisa nezinguquko zesisindo nokuqina. Ngaphezu kwalokho, kunenzuzo yokuthi abagcini umthwalo kulo lonke ukunyakaza, uma ibhande liphansi, lizoba lula.
umzimba isisindo umzimba
Ukujima kwesisindo somzimba kusebenzisa isisindo sakho ukunikeza ukumelana namandla adonsela phansi. Ingxenye engcono kakhulu ukuthi izivivinyo zesisindo somzimba azidingi izinsimbi ezikhethekile, njengemishini yesisindo, ama-dumbbell, noma amabhande okumelana. Ungakwenza noma nini, noma kuphi, okuwusizo ikakhulukazi uma ugwema indawo yokuzivocavoca ngesikhathi sobhadane lwe-COVID-19.
Ukwakha imisipha ngokuqeqeshwa kwesisindo somzimba, andaa kancane kancane inani lokuphindaphinda noma ukungenaa up ukwehluleka, isibonelo, ukwenza ama-squats uze ungakwazi ukwenza okunye ngokomzimba. Ungazama nokujima 'isikhathi esingaphansi kwe-tension', lapho wenza ukunyakaza ngakunye kancane kakhulu ukuze kube nzima kakhulu.