Ukugijima nokuqeqeshwa kwamandla yizinketho ezinhle zokuzivocavoca umzimba. Ukuze uhlanganise lezi zinhlobo ezimbili zemisebenzi futhi ngasikhathi sinye uthole inzuzo ephezulu, kuyadingeka ukucacisa amanye ama-nuances.
Isibonelo, ukugijima kuyadingeka ngemuva kokuqeqeshwa? Ake sibheke ubuhle nobubi bomthelela wokuqeqeshwa kwamandla ekusebenzeni, kanye namathuba okukuhlanganisa.
Ungakwazi ukugijima ngemuva kokuqeqeshwa kwamandla?
Ukugijima kuyindlela esebenzayo, esekwe emvelweni yokuqinisa uhlelo lwezinhliziyo nokubekezela.
Ngaphezu kwalokho, kuyasebenza:
- kusiza ukuthuthukisa isimo somzimba jikelele;
- kusheshisa izinqubo ze-metabolic, ngaleyo ndlela kube nomthelela ekushisweni kwamafutha nasekunciphiseni kwesisindo;
- kwandisa ukuqina kwemisipha namandla.
Ukuzivocavoca amandla kuhlose ukuthuthukisa umphumela ngokuphindaphinda okuningana okunesisindo.
Cishe zonke izinzuzo zokuzivocavoca amandla zingazwakala ngemuva kwesonto lamakilasi:
- amandla emisipha ayanda;
- umkhiqizo owandisiwe;
- ukuphakamisa izinsimbi, ukukhuphuka izitebhisi kulula;
- ukuguquguquka okuphelele komzimba kuyathuthuka.
Mayelana nesihloko sokuhlanganisa ukugijima nokuqeqeshwa kwamandla, abasubathi behlukaniswe amakamu amabili: abanye bathi ukugijima ngemuva koqeqesho kudinga amandla namandla amaningi.
Ngasikhathi sinye, ukugijima kungcono njengomthwalo ozimele. Abanye bathi ukugijima kuyisengezo esisebenzayo sokuzivocavoca umzimba. Into esemqoka ukuhlanganisa ngokuphelele ukugijima nokuzivocavoca amandla.
Ingabe ukugijima kuzokuvimbela ekutholeni isisindo semisipha?
Ukushintshwa kokuqeqeshwa nokusebenza kwamandla kuncike ezinhlosweni nakwimishini yomdlali.
Kunezinhlobo ezintathu zomzimba:
- i-endomorph - ethambekele ekubeni nesidumbu, ihamba kancane;
- i-mesomorph - uhlobo lomzimba oluphakathi, olunamaphesenti amancane wamafutha angaphansi.
- i-ectomorph - mncane, inamandla.
Kuma-endomorphs nama-mesomorphs, ukusebenzisa ngemuva kokuzivocavoca kuyindlela enhle yokuthola ukuma. Ithuthukisa ukucindezeleka okwengeziwe futhi ikuvumela ukuthi usebenzise ama-carbohydrate atholakele emini, ngaleyo ndlela kungafaki amathuba okufakwa kwawo ezinqolobaneni zomzimba.
Kuma-ectomorphs anciphile futhi anamandla afuna ukuthola isisindo semisipha, ukugijima ngemuva kokuzivocavoca akunconywa, njengoba kuvimbela le nqubo. Ngaphezu kwalokho, kukhona amathuba okulahleka kwenqubo yokutakula uma umfutho ungakhethiwe kahle.
Ngokukhula kwesisindo semisipha, ivolumu legazi emzimbeni womsubathi landa ngokufanele.
Ukugcina ibhalansi emzimbeni, kuyadingeka ukuqeqesha inhliziyo ngokwenza ukuvivinya umzimba nge-anaerobic. Ukugijima kungokwabo.
Ukuze umgijimi athole isisindo, kwanele ukunciphisa ukuqina kokugijima ngemuva kokuzivocavoca okwenziwe. Isibonelo, imizuzu eyi-10-15 njengokuzifudumeza ngaphambi kokuzivocavoca futhi cishe imizuzu eyi-10 njengokuphola phansi ngemuva.
Kungani kungcono ukugijima ngemuva kokuqeqeshwa?
Enye yezinzuzo zokugijima ngemuva kokuqeqeshwa kwamandla ukwandisa ukusebenza kokushisa kwamafutha. Ngemuva kokuqeqeshwa, umzimba uchitha zonke izitolo zawo ze-glycogen, esebenza njengendawo yokugcina amandla. Umphumela wokugijima ngemuva kokuzivocavoca kuzoba wukusetshenziswa kwezinqolobane ezinamafutha ngumzimba, okuyinto engangabazeki kubantu abazama ukwehlisa isisindo.
I-Glycogen iyi-carbohydrate eyinkimbinkimbi enqwabelana ngemuva kokudla bese ihlukaniswa ngama-enzyme ngemuva kokuzivocavoca.
Abasubathi banegama elikhethekile - "ukomisa umzimba". Lokhu kuyadingeka ukukhulisa ukugcinwa kwemisipha ngesikhathi esifanayo kunciphisa amafutha omzimba.
Indlela enhle yokomisa umzimba wakho ukuhlanganisa okunomsoco omningi wamaprotheni, ukuqeqeshwa kwamandla, kanye nesikhathi sokusebenza. Ngenxa yale nhlanganisela, umzimba uqala ukwanda kokugeleza kwegazi kuye emisipheni, okuwunothisa ngeoksijini nokwenza kube nzima ukushisa isisindo semisipha.
Nebubi egijima emva ukuqeqeshwa amandla
Okunye ukwehla okukhulu kakhulu kokugijima ngemuva kokuqeqeshwa kwamandla ukulahleka kwemisipha. Le nketho ayifanele kakhulu abantu abanamaphesenti aphansi amafutha angaphansi, abafuna ukwakha imisipha ngasikhathi sinye. Kulolu hlobo lomuntu, inketho engcono kakhulu kungaba ukushintsha phakathi kokugijima nokuqeqeshwa kwamandla nsuku zonke.
Okunye ukungalungi kufaka:
- ukukhathala okusheshayo nokubuyiselwa isikhathi eside ngomzimba ongakulungele ukucindezeleka;
- kungenzeka ukulimala emadolweni nasemalungeni omlenze;
- ukuwohloka kwezempilo jikelele.
Lapho wenza i-ligament "yamandla", kufanele uqaphele kakhulu. Ngenxa yomthwalo okhethwe ngokungafundi ngenkathi usebenza, kunengozi yokungawutholi umphumela oyifunayo nokulahlekelwa yisisusa. Umqeqeshi onekhono futhi onolwazi uzokusiza ukhethe inqubo futhi uhlele kahle ukushintshaniswa kwemisipha.
Isikhathi sokugijima namandla emva kokuzivocavoca umzimba
Ukuze ululame ngokushesha komzimba ngemuva kokwenza izivivinyo zamandla, kubalulekile ukwenza okupholile phansi, okungaba ukugijima kwemizuzu eyi-10-15 endaweni yesilinganiso senhliziyo esiphakathi.
Imiphumela esebenzayo ingatholakala ngokusebenza kwesikhawu okuvamile. Idizayinelwe ukushintshaniswa kokuzivocavoca okukhulu ngokuphumula okunamandla.
Ngezinzuzo zayo, kufanele uqaphele:
- ukushisa ama-calories amaningi ngesikhathi esifushane;
- ukukhathala okusheshayo nokululama okusheshayo komzimba;
- izindleko zesikhathi esiphansi.
Ngokwesilinganiso, abasubathi abanesipiliyoni baholwa yimizuzu engama-30 kuya kwengama-40 yokugijima okukhulu ngesilinganiso senhliziyo esishaywayo se-140-150 beats. Lokhu kusebenza kwe-aerobic kuklanyelwe ukushisa ama-calories amaningi ngaphezu kokuqeqeshwa kwamandla.
Ukubuyekezwa kwabasubathi
Kusukela ekuqaleni koqeqesho, kuphakama umbuzo phambi kwami: ukuhlanganisa kanjani ukuqeqeshwa kwamandla nokusebenza isikhathi eside? Ngemuva kokusesha okuningi enetheni nokufunda imininingwane ehlukahlukene, nginqume ukunciphisa ama-run ami futhi ngichithe isikhathi esiningi nabalingisi. Ukukhuphuka kwengcindezi ngemuva nasemahlombe. Kancane kancane ngaqala ukushintsha phakathi kokugijima nokuzivocavoca nsuku zonke. Ngenxa yezikhawu ezinjalo, umzimba ululama kangcono.
U-Oleg, oneminyaka engu-34
Ngangibhekene nombuzo wesilinganiso sokugijima kanye nama-simulators, ngoba ngifuna ukuhlanganisa ukuqeqeshwa kwe-aerobic nokuqeqeshwa kwamandla futhi ngesikhathi esifanayo ngilondoloze imisipha. Uma kungenalo ikhono ukuhlanganisa le misebenzi emibili, khona-ke kunengozi yokulimala noma yokuchithwa ngokweqile. Ngokuhamba kwesikhathi, ngaphetha ngokuthi wonke umuntu kufanele akhethe ngokuthanda kwakhe namandla akhe.
U-Alexander, oneminyaka engama-50 ubudala
Ngangivame ukugijima ngemuva kwemishini yokuzivocavoca, kepha ngemuva kokufunda izibuyekezo ezimbalwa, ngathola ukuthi kunengozi yokulahlekelwa yisisindo somzimba. Bengingakufuni nakancane lokhu, ngoba kuthathe iminyaka kusukela ngiletha umzimba wami esimweni sethoni. Nginqume ukugijima ngedwa naleyo yamandla. Manje sengizogijima ekuseni, namakilasi ejimini ntambama.
U-Anna, oneminyaka engu-25
Uma inhloso yakho ukunciphisa isisindo, ukugijima ngemuva kwemishini yokuzivocavoca kuzoba ngumsizi ongenakubuyiselwa. Endabeni yokugcina imisipha, ungasebenzisi kabi amandla wokuzivocavoca nokugijima okukhulu ngesikhathi esisodwa.
U-Alexey, umqeqeshi wokuzivocavoca, uneminyaka engama-26
Kusukela esikoleni ngithanda ukugijima. Kungilethela injabulo enkulu nokuhle. Ngokuhamba kwesikhathi, nginqume ukuhlanganisa amakilasi ama-2 - ukugijima nokuqina. Ngemuva kokululekwa nomqeqeshi, ngiya ejimini amahlandla ama-3 ngeviki, ngaphambi kokuzivocavoca amandla, afudumale ngesimo semizuzu eyi-15, bese ngisebenza kuma-simulators imizuzu engama-40 futhi ngiphinde ngigijime ukukhanya imizuzu engu-15. Isimo sihle kakhulu, umzimba unethoni. Into esemqoka ukuzinza nokuzethemba.
U-Ekaterina, uneminyaka engama-30
Ukugijima kungenye yezindlela eziphumelela kakhulu zokuthola ukwakheka, ukuqinisa inhlalakahle yenhliziyo nemithambo yomzimba ejwayelekile. Kodwa-ke, kubalulekile ukuqonda ukuthi ukuhlanganisa ukuqeqeshwa nokusebenza kwamandla kudinga indlela efanelekile neyodwa.
Ukwehlisa isisindo, kunconywa ukwenza ukugijima okukhulu ngemuva kokuqeqeshwa kwamandla. Ngasikhathi sinye, le nhlanganisela ayifanele abagijimi abafuna ukugcina ubukhulu bemisipha.
