Emhlabeni wokuqeqeshwa uzothola ukuthi kunenombolo engapheli yezinhlobo zokuzivocavoca, nezinhlelo zokusebenza ezahlukene, kuya ngenhloso esifuna ukuyifinyelela. Ukuzivocavoca okuhlangene okuningi yilokhu esikwenza ngokuqhubekayo osukwini lwethu nosuku, kanye nasemidlalweni eminingi. Ziwukunyakaza okungokwemvelo futhi okuphumelelayo kokusebenza kwamandla, ngaphandle kokudebesela ukuhamba. Ngaphezu kwalokho, bagqama kakhulu ngokushisa inani elikhulu lama-calories.
Zonke izivivinyo zingahlukaniswa ngezici ezahlukahlukene, njengokusho kwe uhlobo lokufinyela ukuthi ikhiqiza emisipha, ngokusho kwe iketango kinetic, kuye ngokuthi indiza lapho zenziwa khona, izinhlobo zezenzo (i-flexion, isandiso...) njll. Ukuze uqonde umehluko, izivivinyo monoarticular yilezo lapho umsebenzi uhlukaniswe khona ngokuhlanganyela okukodwa (i-biceps curl, izandiso ze-quadriceps, njll.) Ngakolunye uhlangothi, izivivinyo ama-multi-articular zibandakanya amalunga ahlukene ukuze enze ukunyakaza (ukudonsa, ama-squats, ama-deadlifts, njll.).
Yiziphi izinzuzo zalolu hlobo lokuzivocavoca?
Ukuzivocavoca okuhlangene okuningi yikona esikwenza kakhulu osukwini lwethu nosuku. Ngokwesibonelo, lapho sicosha into ethile phansi, kwakuzodingeka senze i-squat ukuze sigobe. Lokhu kuzokwenza kusebenze umgogodla kanye nomzimba wethu ophansi ukuze uphakamise into, ngaphandle kokuthatha izimo ezimbi futhi uyidonse ukusuka phezulu.
Uma ucabanga ngakho, ukuqeqeshwa kwakho kufanele kugxile ekuthuthukiseni imisebenzi yakho yansuku zonke, ngale kokuthuthukisa umzimba wakho. Ukuzivocavoca okuhlanganisa amajoyinti amaningi kungathuthukisa ukuhamba futhi kusebenze kakhulu kusukela ekuziqeqesheni amandla kanye nephuzu lokubuka elishisa ikhalori. Uma amaqembu emisipha engeziwe ehilelekile, izinga lokushaya kwenhliziyo yakho lizokhuphuka futhi ama-calories amaningi ozowashisa.
Yimaphi ama-multi-joint exercises angcono kakhulu?
Njengoba sishilo ngaphambili, ukuzivocavoca okuhlanganisa amajoyinti amaningi kufanele kubandakanye amaqembu emisipha amaningana ngesikhathi esisodwa. Okungcono kakhulu ongakufaka ohlelweni lokuqeqesha yilezi:
- Kubuswe
- I-Barbell Front Squat
- i-kettlebell swing
- Ukufa kukaBarbell
- Izinyathelo
- Umugqa kaBarbell
- I-Barbell Hip Thrust
- Okuhlafunwayo
- ibhokisi liyagxuma
- Ibhola Lomuthi liyaqhuma
- Ama-Burpe
Iningi lalezi zivivinyo zingenziwa ngesisindo sakho noma ngomthwalo ophakathi ukuze ungeze umfutho. Uzoba nguwe olwela umthwalo omkhulu, isivinini esikhulu noma ukufinyela okukhulu. Ungakha ama-Workout ahlukene, uguqule uhlelo nezinto zokwakha kuphela. Isibonelo, i-kettlebell swing ingenziwa ibe namandla kakhulu ngokunamathisela ibhande lokumelana okhalweni lwakho.
Nakekela kakhulu inqubo
Ukuzivocavoca okubandakanya amalunga amaningana kudinga indlela ephelele yokugwema ukulimala. Ukusebenzisa ama-kettlebell noma imigoqo kungadala ubuhlungu uma weqa isisindo noma uzijwayeza ukunyakaza okungekuhle. Uma ufuna ukuhambisa izinsimbi ezinzima, kufanele udale uhlelo oluhle olunezigaba ezahlukene ezenza uthuthuke kancane kancane.