Iningi labantu abajoyina ijimu lifuna ukuthola umphumela omkhulu ngomzamo omncane noma isikhathi. Uma ungomunye walabo abahambela amakilasi eqembu aqinile ejimini, uzobona ukuthi bambalwa abanquma ukuphinda. Kubonakala sengathi umzamo nokujuluka kuphelelwe isitayela.
Namuhla ngihlose ukuthola amaqiniso athile namanga mayelana nokuqeqeshwa okunamandla, kodwa kulokhu udinga ukwazi ukuthi lolu hlobo lokuqeqeshwa luvela kanjani.
Umsuka wokuqeqeshwa kokuqina
U-Arthur Jones no-Ellington Darden babengabadali be-Nautilus kanye nendlela ye-HIT (high intensity training). I-HIT iqale ngokukhangisa komagazini njengesihloko solwazi, futhi sesivele sibona ukuthi namuhla kunezinkampani eziningi ezisebenzisa lesi sikhala ukuthengisa izithasiselo. Nakuba iqiniso liwukuthi uJones wayefuna nje ukunikeza ulwazi mayelana nendlela yokuzivocavoca ngendlela efanele.
I-HIT inehhuku eqinile: kungani sizoziqeqesha isikhathi eside lapho ungafinyelela umphumela ofanayo ngezikhathi ezimfushane? Mhlawumbe kunoma yimuphi umuntu ofayo, lolu hlobo lwesimiso lungasebenza, kodwa bangaki ama-Olympian alwenzayo? Okusho ukuthi, lezi zinhlobo zabasubathi zigqama kwezinye izimbangi ngenxa yomehluko omncane impela; ngakho-ke kufanele wazi ukuthi ungahlukanisa kanjani phakathi kwe-conditioning, amasu namandla.
Ingabe i-HIT yokuqeqesha amandla noma i-hypertrophy?
Enye yezinkinga ezinkulu ezisakhohlisayo uma kuziwa ekuqineni ukuntula umehluko phakathi kobukhulu namandla. Abanye basacabanga ngomqondo wokwakha umzimba owadalwa ngawo-70, lapho kwakucatshangwa ukuthi umthamo wemisipha uhlotshaniswa ngokuqondile namandla awo.
I-HIT ivamise ukuphoqa abantu ukuthi bangagcini nje ngokuhluleka, okuyinzuzo ekukhuleni, kodwa maningi amanye amasu asezingeni eliphezulu njengamasethi anegethivu.
Ucwaningo lwango-1963, olwenziwa nguRichard Berger, luqinisekisa ukuthi imithwalo esinda kakhulu noma elula kakhulu ayikuthandi ukwanda kwamandla. Ngiphetha ngokuthi ukuqeqeshwa ngesisindo esinzima akuvumeli inani eliphelele lokuphindaphinda okudingekayo ukuze kwandiswe amandla. Njengokuqeqeshwa ngezisindo ezilula nokuphindaphinda okuphezulu, kunikeza kuphela isikhuthazo esibuthakathaka esihluleka ukuthuthukisa kakhulu amandla amakhulu.
Inkinga nganoma yiluphi uhlelo lokuqeqesha ukuthi lugcina imiphumela eminingi ekuqaleni bese luyama. UDan John uthi konke kusebenza, "kodwa cishe amasonto angu-6." Ngokuqinisekile uye waqaphela ukwanda kobukhulu bemisipha ekuqaleni, kodwa njengoba isikhathi sihamba, ukukhula kunciphisa futhi kuzoyeka. Futhi kujwayelekile.
Ngicabanga ukuthi ukwanda kokuqala kungenxa yokuthi umzimba ungena enqubweni yesinxephezelo esikhulu ngemva kokuqeqeshwa ngokweqile. Singasho ukuthi amandla angaqala ukubonakala emasontweni amathathu ngemva kokuqala ukuqeqeshwa, nokuthi ungakwazi ukufinyelela esiphezulu kuye ngokuthi umzimba wakho ukhathele kangakanani. Ngakho-ke uma sifuna ukugxila ku-hypertrophy, i-HIT izohluleka ukusekela ukukhula esikhathini eside.