Kukhona abasacabanga ukuthi ukuze usebenze ngamandla kufanele ugweme ukuqeqeshwa kwe-aerobic, futhi ngokuphambene nalokho. Ngenhlanhla, kukhona uphenyo oluningi olusekela ukwenza kokubili izindlela zokuthuthukisa ukusebenza kwezemidlalo kanye nempilo. Le ngxube yamandla nokuqeqeshwa kokumelana kubizwa ngokuthi ukuqeqeshwa okuhambisanayo.
Kokubili ukuqeqeshwa kwamandla nokumelana kuyizinsika eziyisisekelo zokugcina isimo somzimba esifanele, okutuswe yi-WHO.
Ngezansi sizokutshela ukuthi ukuqeqeshwa ngesikhathi esisodwa kwenziwa kanjani nokuthi yiziphi izinzuzo esingazithola kulolu hlobo lwenqubo.
Ukuqeqeshwa kanyekanye kuyadingeka kunoma yisiphi isiyalo
Uma ufuna ukuba umsubathi ophelele, kuzodingeka uqeqeshe ukukhuthazela namandla ngezindlela ezahlukene ukuze uthuthukise ukusebenza kwakho. Ngisho nasemidlalweni yokukhuthazela (abagijimi, abagijimi, ama-triathletes ...), ukuqeqeshwa kwamandla kubalulekile ukuthuthukisa. Ngakho ukuhlela okulungile kokuqeqeshwa okuhambisanayo kusiqinisekisa ukwandisa ukusebenza kanye nezinga lokusebenza.
Ngokuphathelene nokusebenza, ababhali abanjengo-Paavolainen babonise ukuthuthukiswa kokuhlolwa kokumelana lapho izikhathi zamandla zifakiwe kuzinqubo. Umnotho ogijimayo, amandla, i-hypertrophy yathuthukiswa, futhi inani elikhulu lamafutha omzimba lancishiswa.
Ukuqeqeshwa kanyekanye kungenziwa esimisweni esifanayo. Isibonelo, ungenza ukuzivocavoca kwe-aerobic njengendlela yokufudumala (uma ungenaso isikhathi esiningi sokuqeqesha) bese udlulela emsebenzini wamandla. Uma kwenzeka unesikhathi sokuphumula, okufanelekile ukuqala ngamandla futhi uphethe ngokuzivocavoca kwe-aerobic (ngaphandle kokuthatha isikhathi eside noma ukushuba). Asifuni ukuthi isikhuthazi esinikezwe imisipha ekuqeqesheni amandla silahleke, futhi siphinde sisebenze ekunikezeni umoya-mpilo futhi sisize ukululama kwemisipha.
Yiziphi izinzuzo lolu hlobo lokuqeqesha olunikezayo?
Ngokuvamile, ukuqeqeshwa ngesikhathi esisodwa kunikeza izinzuzo eziningi kunalapho senza umjikelezo wendlela eyodwa. Kodwa inqobo nje uma sazi ukuthi siyihlela kanjani futhi siyenze ngendlela efanele.
- Ukuqeqeshwa okuhlanganisa amandla nokubekezela kunenzuzo enkulu empilweni kunokwenza nje ukuqeqeshwa kokumelana.
- Ithuthukisa amandla namandla ngaphezu kokuqeqeshwa kokumelana yedwa, futhi ayiphazamisi kabi ukusebenza kwe-cardiorespiratory. Ngokusho kwesayensi, kunconywa kakhulu ukukwenza ngemithwalo esindayo futhi ubheke amandla aphezulu kanye nokuqhuma.
- Kwandisa ukuncishiswa kwamafutha omzimba, nakuba i-hypertrophy iba inqubo ehamba kancane.
- Ukuqeqeshwa kokuhamba ngebhayisikili ngesikhathi esisodwa kugcina amandla, amandla kanye nokuthuthukiswa kwe-hypertrophy yokuqeqeshwa kokugijima ngesikhathi esisodwa.
- Ukuqeqeshwa kokugijima ngesikhathi esisodwa kuzuza ukulahlekelwa okukhulu kwamafutha omzimba futhi kwenyusa i-VO2Max, ngokuhlukana nokuqeqeshwa kokuhamba ngebhayisikili.
Indlela yokuyihlela kahle?
Singasho ukuthi kunezindlela ezintathu zokwenza lolu hlobo lokuqeqesha.
- Ucwaningo oluningi luqinisekisa ukuthi indlela engcono kakhulu yokuhlela ukuqeqeshwa okuhambisanayo ukuhlukanisa izinsuku esizinikezela ekusebenzeni ukumelana nezinsuku zamandla. Ngale ndlela singakwazi ukukhulisa ukusebenza futhi sivumele imisipha ukuthi ivumelane nezinguquko, sinciphise noma yiluphi uhlobo lokuphazamiseka.
- Inketho yesibili iwukuhlukanisa yomibili imisebenzi ngosuku olufanayo. Okusho ukuthi, shiya okungenani amahora ayisithupha phakathi kwazo zombili izikhathi. Ososayensi abafana noRobinau noma u-Baar bathi indlela engcono kakhulu yokwenza lokhu ngokulandela lolu hlelo:
- Yenza ukuqeqeshwa kokumelana ekuseni.
- Thatha isidlo sangemva kokujima, esinomthamo omkhulu wama-carbohydrate ukuze ubhekane kahle nokuqeqeshwa kwantambama.
- Hlukanisa ukuqeqeshwa, okungenani amahora angu-3, nakuba kunconywa ukuthi ushiye okungenani 6.
- Ngenisa amaprotheni anothe nge-leucine (Whey) ngemva kokuqeqeshwa kwamandla.
- Inketho yokugcina, eyenzelwe abasubathi abanesikhathi esincane, ukwenza izikhathi zokuqina nokumelana nesikhathi esifanayo sokuqeqesha. Ukuze wenze lokhu, kufanele ucabangele amathiphu alandelayo:
- Yenza uhlobo lokuqeqeshwa ofuna ukukubeka phambili kuqala. Okusho ukuthi, uma umgomo wakho uwukwandisa amandla, qala wenze ukuqeqeshwa kwamandla. Noma ngokuphambene.
- Kufanele futhi ukhumbule ukushuba kokujima. Isibonelo, akunconywa kakhulu ukwenza ukuqeqeshwa kwamandla aphezulu ngemuva komsebenzi wokumelana. Khumbula ukuthi ukukhathala kwemisipha ngeke kuvumele iseshini yamandla ibe yinto enhle kakhulu. Ngakho-ke kungcono kakhulu ukwenza izikhathi zomfutho omkhulu ekuqaleni, ngisho noma kungeyona inhloso yethu enkulu.
- Uma wenza iseshini yamandla ngemva kweseshini yokumelana nokukhanya, uzothuthukisa ukumelana nezimo kunokuba wenza ukuqeqeshwa kokuphikiswa uwedwa.
- Uma wenza amaseshini amabili elandelana, ungakhohlwa ukuzinikeza amanzi ngendlela efanele futhi ugcwalise ama-carbohydrate ekupheleni kokuqeqeshwa okukanye. Kubuye kunconywe ukuthatha amaprotheni.