Kunezinkulumo eziningi mayelana nokuphumula ebusuku kanye namahora okulala asungulwe ukuvumela imisipha ukuba ilulame ngemva kokuqeqeshwa. Kuyathakazelisa ukuthi uyazi futhi ukuthi hlobo luni lokuphumula okufanele ulwenze phakathi kochungechunge nochungechunge. Kukhona abajatshuliswa umakhalekhukhwini noma ukuxoxa nozakwethu, futhi kungaba nomthelela ekusebenzeni.
Emandleni nasekuqeqesheni ukuphakamisa, kuyathakazelisa ukuthi wenza okusemandleni akho ukuthuthukisa ukukhula kwemisipha. Futhi yebo, isikhathi sokuphumula sihlobene kakhulu nakho.
Ingabe kufanele sithathe ikhefu elifushane noma elide?
Impendulo icacile: kuya ngokuthi.
Kuye ngohlobo lokuqeqeshwa okwenzayo, kufanele uphumule okuthile. Ngobubanzi, singawahlukanisa abe amakilasi amabili: amafushane futhi amade.
Isikhathi esifushane (ngaphansi komzuzu owodwa)
Ukuze imisipha yethu ikhule, kuyadingeka ukudala ukucindezeleka kwe-metabolic (okuwukuthi lowo muzwa wokuqunjelwa). Ukwenza izikhathi ezimfushane zokuphumula sithanda ukwanda kwengcindezi ye-metabolic futhi singaqhubeka nokuthuthuka. Umgomo wethu uwukunxenxa inombolo enkulu kakhulu yemicu yemisipha, kodwa ngaphandle kokubangela ubuhlungu.
Isibonelo, ekuzilolongeni okubandakanya umsebenzi wejoyinti elilodwa, njenge-triceps extension, i-biceps curl noma ukuphakama kwe-lateral, kuyalulekwa ukuphumula okufushane.
Izikhathi ezinde (ngaphezu kwamaminithi angu-3)
Lapho sizinika isikhathi esengeziwe sokuphumula, sithola inzuzo ekwandiseni umthamo wokuqeqesha. Isibonelo: uma wenza uchungechunge olu-4 lwama-squats, uphakamisa amakhilogremu angu-100 ngokuphindaphinda okungu-8, ukuphumula umzuzu owodwa kuzobangela ukuthi wehluleke kulo lonke uchungechunge. Ukunikeza phakathi kwemizuzu emi-3 nengu-5 ukuphumula kuzokwandisa amathuba okwenza zonke izimpinda ngendlela efanele.
Iseluleko sami ukuthi uma uphumule kancane, yehlisa isisindo ukuze uqedele ukuphindaphinda okusele. Lokhu kubizwa ngokuthi ukwehla kwevolumu yokuqeqesha.
Lolu hlobo lokuphumula lunconywa ekuzilolongeni okuhlanganisiwe okufana ne-bench press, i-deadlift, i-squats, i-pull-ups, njll. Ngisho nezikhathi ezinwetshiwe zokuqeqeshwa kwezikhawu zokuqina nazo ziyanconywa. Ukuze uthole okuningi kusethi ngayinye, kuyadingeka ukuthi umzimba wakho ululame cishe ngokuphelele.
Noma kunjalo, kufanelekile ukusho ukuthi womabili amakhefu ayasebenza kunoma yisiphi isikhathi sokuqeqeshwa. Kuzohlale kuncike emgomweni wethu.