Ukuphefumula okulungile lapho ucothoza

Lapho wenza noma yimuphi umsebenzi womzimba, ikakhulukazi ama-squats, udinga ukuphefumula kahle. Ukugcwaliswa komzimba ngeoksijini, ukusetshenziswa kwamandla okulungile nokusebenza kokuqeqeshwa ngokujwayelekile kuncike kulokhu.

Endabeni lapho umuntu ephefumula ngokungafanele ngesikhathi sokuzivocavoca, ngokwesibonelo, ekhipha umoya ngokushesha okukhulu noma cha ngokwanele, lapho-ke umzimba uba nzima impela, kukhona umthwalo owengeziwe enhliziyweni nakuyo yonke indlela yokujikeleza kwegazi, futhi ngaphandle kwalokho, umphumela wokuqeqeshwa awuphakeme kakhulu njengoba bekulindelekile.

Izinzuzo Zokuphefumula Kahle Ngezikwele

Wonke umuntu oqeqeshwayo, kusuka kumdlali oqeqeshiwe kuye kumuntu osebenzela ukuzivocavoca umzimba ngezikhathi ezithile, udinga ukuphefumula kahle.

Ngesikhathi sama-squats, kufanele uqaphele ikakhulukazi amaqhinga okuphefumula, ngoba lokhu kunomthelela omuhle ku:

• Ukuthola imiphumela ephezulu yomzimba.
• Ukuphepha kwezempilo.
• Umsebenzi ojwayelekile wemisipha.

Uma uthatha ukuphefumula okulungile ngaphakathi nangaphandle, khona-ke izingozi zezinhlungu zemisipha ziyancipha ngo-30% - 35%.

• Ukugcwaliswa kwawo wonke amaseli ane-oxygen.
• Umsebenzi wenhliziyo.

Ukuphefumula okungafanele ngesikhathi se-squats kubeka ukucindezeleka okwengeziwe enhliziyweni futhi kuyenze ishaye ngokushesha okukhulu.

• Ukusatshalaliswa okungafani komsoco kuzicubu namaseli.
• Ukukhuthazela ngokomzimba.

Ama-inhale kanye nama-exles athathwe kahle akhulisa ukukhuthazela ngokomzimba ngezikhathi ezingama-2.5.

Iphuzu elithandekayo: lapho umuntu efunda ngokugcwele amasu okuphefumula kahle ngesikhathi sokuqeqeshwa, uvikela ukukhula okungazelelwe kwe-hypoxia futhi ngenxa yokulahlekelwa ukwazi noma isiyezi.

Izinhlobo zokuphefumula

Ku-physiology, ukuphefumula kuhlukaniswe izinhlobo ezimbili:

• I-Pectoral, lapho kukhona ukwanda okubushelelezi kwesifuba nokuphakanyiswa kwezimbambo.

Ukubukeka kwe-pectoral kuyinto ejwayelekile empilweni yansuku zonke, lapho umuntu engazivocavoci umzimba, kepha wenza imisebenzi ejwayelekile ngejubane elizolile nelilinganiselayo.

• Isisu, esivamile lapho umuntu ezivocavoca noma esebenzela ukuzikhandla ngokomzimba. Phakathi kwalombono, kuyaziwa:
• izinguquko esifubeni, iba denser futhi ikhudlwana ngevolumu;
• ama-inhale - ama-exles ahlala ejula futhi ajulile;
• i-diaphragm iqala ukusebenza.

Ngesikhathi se-squats, umuntu uphefumula esiswini. Lolu hlobo kuphela olunikeza inani elifanele lomoya-mpilo, elidingekayo ekusebenzeni okujwayelekile komzimba wonke.

Ungaphefumula kanjani ngama-squats akudala?

Ukuze wenze umsebenzi kalula ngangokunokwenzeka, udinga ukuphefumula kahle.

Kuma-squats akudala, umuntu uyelulekwa ukuthi asebenzise le nqubo elandelayo:

• Sukuma ume uqonde, khululeka ngokuphelele imizuzwana emi-2 - 3 bese ukhipha umoya ngokujula ngangokunokwenzeka.
• Yehla ngokuthula nangokulinganayo, ngenkathi udonsa umoya ngamakhala akho.

Ngesikhathi se-squat sokuqala, udinga ukuqinisekisa ukuthi izindebe zivaliwe.

• Okwamanje lapho i-pelvis iqondaniswe nolayini wamadolo, kufanele uphume.
• Ukufakwa okulandelayo kuyadingeka ngesikhathi sokukhulisa i-pelvis.

Izingalo ezilenga emzimbeni ziphazamisa kakhulu ukuphefumula okufanele. Kulokhu, isifuba asikwazi ukunweba ngangokunokwenzeka, ngakho-ke kunconywa ukuthi uqiniseke ukuthi ngesikhathi sokuqeqeshwa, izingalo zisokhalweni noma zelulwa phambi kwakho.

Ukuphefumula kweBarbell Squat

Lapho uzivocavoca nge-barbell, umthwalo kuzo zonke izitho ukwanda izikhathi ezi-2 - 3, ngakho-ke, inqubo yokuphefumula kufanele ibhekwe ngokucophelela.

Uma kwenzeka ukuthi lowo oqeqeshwayo angazinaki izeluleko bese edonsa umoya ngaphakathi nangaphandle, lokhu kungaholela ku:

• izinyembezi zemisipha nemisipha;
• umthwalo omkhulu enhliziyweni;
• mnyama ngokungazelelwe emehlweni;
• ukuquleka;
• ubuhlungu bemisipha;
• ukudlikizela.

Kubantu abagobhoza nge-barbell, imithetho eyisisekelo yokuphefumula isungulwe, equkethe ukwenza izigaba eziyishumi ezibaluleke kakhulu:

• Ngaphambi kokuqala ukuzivocavoca umzimba, hamba noma ume uthule imizuzu emi-2 - 3 ukuze ukuphefumula nokushaya kwenhliziyo kujwayeleke ngokuphelele.

Akunconyelwa ukushintshela kuma-squats nge-bar ngokushesha ngemuva kokwenza okunye ukuzivocavoca, ngokwesibonelo, ama-push-up noma ukugijima ibanga elifushane (elide), ngenxa yomthwalo owandayo emaphashini nasenhliziyweni yenhliziyo.

• Thatha ukujula ngokweqile, kepha ngasikhathi sinye ukuhogela okushelelayo bese uphuma, bese usondela ku-barbell.
• Thatha i-barbell bese uyiphonsa emahlombe akho.
• Sabalalisa imilenze yakho ngobubanzi ngangokunokwenzeka, kodwa ngasikhathi sinye, ukuze kube lula ukuzivocavoca umzimba.
• Khafula umhlane wakho.
• Adonse umoya kakhulu.

Umnyango wokuqala kufanele ugcwalise amaphaphu cishe ngo-¾, kuphela ngemuva kwalokho lapho ungaqala khona ukucobhoza.

• Yehla uye emngceleni ohlosiwe, isibonelo, emgqeni wamadolo.
• Bamba umoya wakho imizuzwana emibili.
• Ngenkathi uphakamisa umzimba, yenza umoya obushelelezi, ngenkathi kungenziwa ngamakhala noma ngomlomo, inqobo nje uma amazinyo ebambene.

Uma kunokukhuthazela ngokwanele ngokomzimba, lapho-ke kuvunyelwe ukukhipha umoya lapho umuntu esethathe isikhundla sokuqala.

• Sukuma ume uqonde, bese ukhipha ukukhipha okubukhali komoya-mpilo osele.

Ukuphuma okucijile kwenziwa kangcono ngomlomo, futhi phakathi nalokhu kuvunyelwe ukutshekisa kancane ikhanda nentamo phambili.

Lapho uzivocavoca nge-barbell, kuyadingeka ukuphefumula kahle kusuka esikhungweni sokuqala, kuphela kulokhu, kulo lonke uhlelo lokuzivocavoca, ukuphefumula ngeke kulahleke, futhi umthwalo enhliziyweni nasemisipheni uzobe ulungile.

Ukuphefumula ngenkathi uphumule phakathi kwezikwele

Lapho umuntu ejima, kufanele kunakwe ngokukhethekile ukuphefumula ngesikhathi sokuphumula.

Ngaphandle kwalokho, oqeqeshwayo:

• ngeke ikwazi ukululama ngokuphelele phakathi kwamaqoqo ama-squats;
• izinga lokushaya kwenhliziyo yakhe ngeke libe nesikhathi sokujwayela;
• kuzoba nomthwalo owengeziwe emaphashini nakuhlelo lwemithambo;
• uyakhathala ngokushesha;
• kungadlula phakathi nochungechunge olulandelayo lwe-squats.

Ukuvimbela yonke imiphumela emibi ngesikhathi sokuphumula, kunconywa:

1. Phefumulela ngaphakathi nangaphandle kuphela ngamakhala akho.
2. Lapho uhogela, zama ukuthola umoya-mpilo omningi ngangokunokwenzeka emaphashini.
3. Ukuphuma kufanele kwenziwe ngokushelela futhi kuze kube yilapho isifuba sisuswa umoya-mpilo.

Ngaphezu kwalokho, ngesikhathi sokuphumula kubaluleke kakhulu:

• imizuzu eyi-1 - 6 hlala ngokuthula uphefumule kahle ngekhala;
• phefumula ngesivinini esifanayo ngaphandle kokukhubeka;
• ungaphathi lutho ezandleni zakho futhi, uma kungenzeka, ukhiphe izicathulo zakho.

Kuphumelela kakhulu ukuphumula emoyeni omusha noma ngefasitela elivulekile. Ngale nketho, ukugcwaliswa komoya-mpilo kwazo zonke izitho nezicubu kwenzeka ngokushesha okuphindwe kabili.

Abaqeqeshi abanokuhlangenwe nakho bayeluleka ukuthi bangachithi imizuzu engaphezu kweyisithupha bephumule phakathi kochungechunge lwezikwele, kodwa-ke, uma umuntu ezwa ukuthi ngalesi sikhathi umfutho wakhe awukalulwanga, khona-ke kuvunyelwe ukunweba ikhefu esifundweni.

Endabeni lapho umuntu engakwazi ukubuyisa ukuphefumula ngaphezu kwemizuzu engu-8 - 10, lokhu kukhombisa ukuthi umthwalo ongokwakhe okwamanje, awubekezeleleki. Kunconywa ukuthi unciphise ukuzivocavoca ngokwesikhathi noma ubunzima.

Ungaphefumula kanjani lapho ucothoza ngokusho kukaBubnovsky?

USergey Bubnovsky, ongumbhali wezincwadi eziningi zemfundo yezomzimba, usungule izincomo ezithile zendlela yokuphefumula ngesikhathi sezikwele.

Ngokubona kwakhe, kuyasebenza ukuthi umuntu ngamunye alandele le mithetho elandelayo:

1. Gcina umhlane nezingalo zakho ziqonde ngesikhathi sezikwele.
2. Yima ubheke odongeni.
3. Isikwele kuphela ekuphefumuleni.
4. Lapho uphakamisa umzimba, phuma ngokucijile futhi ujule, ngenkathi wenza umsindo omncane "ha"

Kufanele ubize "ha" ngokucacile, futhi ngaphandle kwalokho, kubalulekile ukulwela ukuthi ngesikhathi sokuphakamisa umzimba wonke umoya-mpilo onqwabelene ushiye esifubeni.

Ukwenza noma yimuphi umsebenzi womzimba, ikakhulukazi ama-squats, kubalulekile ukuthi umuntu aqaphele ukuphefumula kwakhe. Izinga lokugcwaliswa komoya-mpilo kwawo wonke amaseli nezicubu, umsebenzi wesistimu yenhliziyo, umthwalo emisipheni, njll., Kuncike kulokhu. Endabeni lapho inqubo yokuhogela nokukhipha umoya ingalandelwa, okusho ukuthi, kunezingozi zokulahlekelwa ukwazi, ukukhubaza ukusebenza kwenhliziyo, kanye nokuhluleka ngokomzimba ukumelana nakho konke ukujima kuze kube sekupheleni.

Blitz - amathiphu:

• khumbula ukuphumula phakathi kwezikwele;
• ngaphambi kokuqala ukuzivocavoca nge-barbell, udinga ukuqinisekisa ukuthi ukuphefumula kuphelile;
• uma ukuphefumula kungabuyiswa nganoma iyiphi indlela ngisho nangemva kwemizuzu eyi-10-15 ngemuva kokuphela kokuzivocavoca, yize umthwalo wawungenzeka, kufanele ubonane nodokotela.

Bukela ividiyo: Zulu messengers (Novemba 2024).