Mhlawumbe, abagijimi abaningi bahlangane nabantu kuthrekhi begijima bephethe ama-dumbbell amancane ezandleni zabo. Njengendlela yokugijima, ukugijima kwe-dumbbell kudume kakhulu phakathi kwabathandi bezemidlalo.
Ake sibheke ukuthi yini umehluko phakathi kokusebenza nokugijima njalo ngama-dumbbells, yiziphi izici ezinhle nezimbi zokuzivocavoca okunjalo.
Umehluko phakathi kokusebenza ngama-dumbbells nokugijima okuvamile
Ukuthatha ama-dumbbells ezandleni zakho, ngaleyo ndlela ulayisha umzimba wakho: uhlelo lwezinhliziyo, amalunga, imisipha nemisipha.
Ukugijima kwakho kuthatha umehluko wesici:
- amandla adonsela phansi esiqu ayashintsha;
- imisipha ebingafakwanga ngaphambili emsebenzini iyabandakanyeka;
- umthwalo wokuqeqesha uyanda;
Isikhungo sokuguquguquka kwamandla adonsela phansi
Ukugijima ngama-dumbbells kuholela ekushintsheni nasekukhuphukeni kwesikhungo samandla adonsela phansi futhi, ngenxa yalokho, ukwabiwa kabusha kwemizamo yemisipha, ekhokhela ukwabiwa kabusha okunjalo kwesisindo somzimba.
Layisha imisipha yengalo
Isisindo esengeziwe ezandleni sinomthwalo wokuqeqesha emisipheni ye-trapezius ne-deltoid, imisipha ye-biceps yehlombe (biceps), ngakho-ke ibhande lehlombe nemisipha yezitho ezingaphezulu kusetshenzwe kahle.
Khulisa umfutho wakho wokuzivocavoca
Ukuphakama komthwalo ekusebenzeni ne-ejenti yokulinganisa eyengeziwe kuphakeme, ngokulandelana, ibanga elijwayelekile lokugijima lizoba nzima kakhulu ukunqoba. Cabanga ngalokhu lapho uhlela ukujima kwakho.
Ukuze ungeqi ngale komthwalo osunguliwe futhi uvikele ukukhathala, sebenzisa ifomula leKarvonen:
Ukushaya kwenhliziyo ngesikhathi sokuzivocavoca = (isilinganiso esiphezulu senhliziyo - isilinganiso senhliziyo ekuphumuleni) x umfutho (ngamaphesenti) + isilinganiso senhliziyo ekuphumuleni. Isibonelo: iminyaka yobudala engama-32, umfutho wokuzivocavoca oyifunayo - 70%, ukuphumula kwenhliziyo 60.
- 220 - 32 = 188 (isilinganiso esiphezulu senhliziyo);
- 188 - 60 = 128 (izinga lokushaya kwenhliziyo liphumule);
- 128 x 70% = 89.6;
- 89.6 + 60 = 149.6 bpm.
Ngakho-ke, izinga lokushaya kwenhliziyo ngesisindo somthwalo esingu-70% lizoba cishe ukushaya okungu-150 ngomzuzu. Le fomula ingasetshenziswa ukuqapha umthwalo wakho wokuqeqesha. Qala ngamandla we-50% womthwalo bese uwukhulisa kancane kancane, ngaphandle kokuya endaweni yesilinganiso senhliziyo esiphezulu.
Ngesibonelo esingenhla, indawo ye-HR ingu-170 - 188 bpm.
- 220 - 32 = 188 (isilinganiso esiphezulu senhliziyo);
- 188 - 10% = 170 bpm.
Ukugijima ngama-dumbbells: izinzuzo nokulimala
Loluphi lolu hlobo lokugijima?
Ukugijima ngama-dumbbells kuyatholakala emaqenjini ahlukene abantu ababambe iqhaza kwezemidlalo, kusuka kubafundela ulwazi asebevele besesimweni esihle ngokomzimba kuya kochwepheshe.
Lolu hlobo lokugijima luzoletha inzuzo enkulu kakhulu:
- ukwenza ikarati (kwandisa ijubane lomthelela nokukhuthazela, kuthuthukisa ukubamba);
- ukudlala imidlalo (i-hockey, i-basketball, i-handball, i-volleyball);
- ukuzijwayeza imidlalo yezobuchwepheshe (ukweqa isikhathi eside nokuphakama, ukuphonsa)
- labo abafuna ukukhulisa ukukhuthazela komzimba kanye nezimpawu zejubane emabangeni amafushane okugijima;
- labo abafuna ukunciphisa umzimba (ngesikhathi esifanayo abasetshenzisiwe, kushiswa amanoni amaningi);
- labo abafuna ukunqoba inkolelo-mbono enamandla, babhubhise ikhono elidala elivimbela ukuqhubeka okuqhubekayo;
- labo abafuna nje ukwehluka ukusebenzisa kwabo okusebenzayo;
Ngubani ongafaneleki
- Wabasaqalayo abasanda kuqala ukugijima (umthwalo omningi kakhulu ohlelweni lwe-musculoskeletal, amalunga, ikakhulukazi amalunga edolo, nokwephula inqubo yokugijima phakathi nesikhathi lapho isakhiwa nje;
- labo ababambe iqhaza kwezemidlalo yamandla futhi babahlanganise nokugijima (ukugijima umthwalo ngama-dumbbells kuzonciphisa ukusebenza kokuqeqeshwa kwamandla);
- ube nokuphikisana kwezokwelapha noma izinkinga zomgogodla, amalunga noma uhlelo lwezinhliziyo;
Amathiphu wokugijima we-Dumbbell
Ngaphambi kokuqala ukujima kwakho okusebenzayo, hlola i-Body Mass Index (BMI) yakho ukubona ukuthi umthwalo othusayo uzokucindezela yini uma usebenzisa isisindo esengeziwe.
I-BMI inani elinikeza umbono wokuxhumana phakathi kwesisindo somuntu nokuphakama kwakhe. Ukuba lula kwale nkomba ukuthi inika ububanzi obuthile besisindo esifanele, ngaphandle kokukhombisa isisindo esithile, njengakwezinye izibalo.
Ukunquma i-BMI yakho, hlukanisa isisindo sakho ngobude bakho (ngamamitha) isikwele, bese uhlukanisa isisindo sakho ngalelo nani.
Ngokwesibonelo:
- ukuphakama 162 cm, isisindo 60 kg;
- isikwele sokukhula: 1.62 * 1.62 = 2.6;
- hlukanisa isisindo ngenani elitholiwe: 60 / 2.6 = 23;
Ngakho-ke, inkomba yomzimba ingu-23.
Uma inani le-Index: 19-25 (evamile), 26-30 (ukukhuluphala ngokweqile), kusuka ku-31 (ukukhuluphala).
Uma isisindo somzimba sikhuluphele, kungcono ukukhawulela ekugijimeni njalo ngaphandle kwezisindo ezengeziwe, ukuze ungalimazi amalunga wamadolo.
Ngaphambi kokugijima ngama-dumbbells, yenza ukufudumala okugcwele, fudumeza amalunga akho, imisipha, imisipha kahle. Yenza ukujikeleza okuningana ebhandeni lehlombe, esinqeni, emadolweni nasemaqakaleni. Yenza amanye ama-squats, amaphaphu, ukusheshisa okufushane. Nweba ekugcineni kokugijima kwakho.
Zama ukugwema itiyela lapho usebenza ngama-dumbbells. Le yindawo engenabo ubungani ezinyaweni zethu. Ubuso be-asphalt bunzima futhi abenzi umphumela othusayo, futhi umthwalo owengeziwe wandisa kuphela ukushaywa okubonwa ngamalunga amadolo kanye nalo lonke uhlelo lwe-musculoskeletal.
Ubuhle bendawo engaphansi akuyona nje kuphela ukuthi buthambile kune-asphalt futhi ngaleyo ndlela ithambisa umthwalo wokushaqeka, kepha futhi nokuthi ilayisha imisipha yakho ngenxa yokuthamba kwayo.
I-Rubber yindawo ehamba phambili kakhulu. Uma inkundla yezemidlalo yakho ineziqobosaka ezigayiwe zenjoloba, futhi unekhono lokulandela ithrekhi enjalo, khona-ke izimo zakho zokugijima seziseduze nokuhle!
Namathela kunqubo efanele yokusebenza: qala ngokuhamba kancane, ugijime kusuka ozwaneni uye esithendeni, ungawandisi ngokugcwele amadolo akho, uwaphakamise lapho ugijima, ubeke unyawo lwakho lapho uya khona. Buka ukuma kwesigaxa ngenkathi ugijima, ungasiphendukisi.
Naka izici ezilandelayo ze-dumbbell egijima:
- uma usaqala ukugijima, hamba ungagijimi ngaphandle kwama-dumbbell, umthwalo owengeziwe esigabeni sokuqala sokuqeqeshwa uzokulimaza wena kuphela futhi kuthinte kabi amalunga akho namasu wokugijima;
- qala ngokuhamba ngama-dumbbells imizuzu eyi-10 - 20 ukuqonda ukuthi uwulungele kangakanani umthwalo onjalo;
- qala ukusebenza ngama-dumbbells anesisindo esingu-0.5 - 1 kg, akhuphule kancane isisindo sawo;
- sebenzisa ama-dumbbells akhethekile, wokuqina okungapheli ezandleni zakho ngesikhathi sokugijima futhi uthathe umswakama ezintendeni zezandla zakho;
- ungasebenzisa futhi ama-patch cuffs anezinsimbi zensimbi ezisusekayo ezinamathele emilenzeni nge-fasteners noma i-Velcro;
- uma kunzima ukusebenzisa lonke ibanga, ukushintshe ngokusebenza ngaphandle kwama-dumbbells;
- ngenkathi ugijima, bamba ama-dumbbells ezingeni lesifuba, usebenza ngezandla zakho, njengokugijima okujwayelekile, hhayi nje ukubamba izinsimbi zomlomo ezandleni zakho;
- phefumulela phezulu, ngamakhala akho, ukhiphe kakhulu zonke izinyathelo ezintathu, ngaleyo ndlela ungakwazi ukugxila kakhulu ekusebenzeni;
- gwema ukugijima ezindaweni ezimbi, ezigcwele ukulimala okungathandeki;
- sebenzisa izicathulo zokugijima ezine-cushioning enhle: i-sole ewugqinsi, isithende nezinyawo ezigoqwe kahle;
Ukugijima ngama-dumbbells kungumsebenzi obucayi emzimbeni, umphumela omuhle ongawuthola ngokubuka ukulinganisela ekwandiseni umfutho womthwalo, welule kahle ngaphambi kokugijima nokulalela isimo sakho somzimba.
