Ukweqisa ngokweqile ukuntuleka kwezinsiza zomzimba nezingokomzwelo zomzimba ukuze zilulame ngemuva kokuqeqeshwa okunamandla. Ukuziba isimo esinjalo somzimba kuholela ekusebenzeni okungalungile kuzakhiwo zayo eziningi, kukhulisa kakhulu ubungozi bezinkinga zempilo futhi kungadala ukuphikisana kwezemidlalo ngokuzayo.
Ukudlula ngokweqile kwenzeka kanjani
Ukuvivinya umzimba uhlobo oluthile lokucindezeleka komzimba. Ngobuningi obujwayelekile, inomthelela omuhle ezakhiweni zomzimba, ithuthukisa ukusebenza kwezinhlelo zenhliziyo nemithambo yegazi, yezinzwa, neyokuphefumula, iqinisa amalunga nezicubu zemisipha, futhi isize ukujwayela imetabolism.
Ngemuva kokuzikhandla, umzimba udinga isikhathi sokululama. Ngalesi sikhathi, ukuqedwa kwama-microtraumas emisipheni, ukubuyela kwesistimu yezinzwa ekusebenzeni okujwayelekile nokugcwaliswa kwama-microelements abandakanyeka ezinhlelweni eziningi eziqinisekisa ukusebenza komzimba wonke.
Ukungalingani phakathi koqeqesho nesikhathi sokululama kuholela esimweni sethafa lokuziqeqesha - ukungabi bikho kwamandla okukhula komkhiqizo. Ngomzamo wokuvala leli gebe, abasubathi abaningi bandisa umthwalo, ngaleyo ndlela baqongelela ukucindezeleka. Ngenxa yalokho, i-microtrauma ezicutshini zemisipha idlula kakhulu amandla wokuzivuselela womzimba.
Izimbangela zesibili zingaba:
- Ukuntuleka kwama-calories adingekayo. Ukushoda kwemicronutrient kuholela ekulimaleni kwemisipha ekonakalisa imisipha. Ngokushoda kwama-amino acid, ukwakhiwa kwamaseli amasha kuyaphazamiseka.
- Ingcindezi nokugula kukhuphula izinga le-cortisol, umsebenzi wayo ukunikeza umuntu amandla athe xaxa, futhi kukhiqizwa ngenxa yokwehla kwemisipha.
- Ukuqeqeshwa okunamandla kuholela ekusebenzeni okungalungile ohlelweni lwezinzwa.
Izimpawu zokudlula ngokweqile
Insimbi yokuqala ye-alamu ukungabi nenqubekela phambili kusuka ekuzivocavoca umzimba, noma ukwehla kokusebenza.
Ezinye izimpawu ziyabonakala kancane kancane, yilezi:
- ukukhathala okusheshayo;
- ukuphazamiseka kokulala;
- ukucindezeleka;
- ukuntuleka kwesisusa;
- ukucasuka.
Lapho umgijimi eqhubeka nokuzivocavoca kulesi simo, ukweqa ngokweqile kudlulela kwesinye isigaba, izimpawu zazo ezigqame kakhulu, yilezi:
- i-tachycardia;
- ubuhlungu obungapheli emalungeni nasemisipha;
- ukulahlekelwa ukudla;
- amasosha omzimba abuthakathaka (abonakaliswa yizimpawu zemikhuhlane);
- ukulahleka kwemisipha;
- ikhanda;
- ukuncipha komzimba.
Izimpawu zokudlula ngokweqile zivamile ezimweni eziningi futhi zivela kancane. Kukhona nezimo eziningi lapho abasubathi, ngaphandle kokwehla kokusebenza, bengenazo izimpawu nhlobo. Ukuze ungaphazami ekuxilongweni, kubalulekile ukubonisana nodokotela kanye nochwepheshe onolwazi emkhakheni othile wezemidlalo.
Ngabe ukugijima ngokweqile kungenzeka?
Ijubane lokunethezeka lomzimba ukungabikho kokuphefumula okusheshayo, ubuhlungu emisipheni nasemalungeni - lokhu kusho ukuthi kuphela yimicu ye-oxidative yemisipha (i-OMF) ebandakanyekayo kule nqubo, abakhathali ngokuzivocavoca umzimba.
Ngesikhathi sokwakhiwa kwejubane, i-glycolytic muscle fibers (GMF) ixhunywe emsebenzini, engasebenza ngokujwayelekile isikhathi esithile kuphela. Isibonelo, kuma-amateurs akuyona imizuzu engaphezulu kwe-1. Ngaphezu kwalokho, ukukhiqizwa kwe-lactic acid kuyaqala, kuhambisane nokuvela kobuhlungu, ukuphefumula okwandayo nokuwohloka kwamandla.
Uma ungawunaki lo mbuso futhi ugijime ngaphandle kokunciphisa ijubane, ukufa kwe-myofibrils kumaseli emicu yemisipha kuqala, kuvuse ukubhujiswa kwemisipha iyonke.
Ukuze ungalimazi impilo, kubalulekile ukwethula kancane kancane imisipha ye-glycolytic kunqubo yezemidlalo. Ukuqeqeshwa okungalawulwa, ngaphandle kokunika umzimba isikhathi sokubuyisela imicu yemisipha ebhujisiwe, ukujwayela umsebenzi wezinhlelo zenhliziyo nemithambo yegazi, kuholele ekukhatheni okujwayelekile futhi, ngenxa yalokho, kudlulele.
Ukweqa ngokweqile ekuphakamiseni izinsimbi
Ukuzivocavoca ngezinsimbi kubonakala ngamapharamitha athile, lawa:
- ukukhetha ukuzivocavoca umzimba;
- ukulandelana kwamakilasi;
- inani lamasethi nama-reps;
- umfutho (% wokuphindaphinda okuphezulu);
- ukuphumula phakathi kwamakilasi.
Isikhathi sokuqeqesha sifaka inhlanganisela engenakubalwa yale mingcele. Ukuhlukahluka komthwalo kuhlelo lokuqeqesha kubizwa ngokuthi "i-periodization."
Ukulungiselela isikhathi kuqinisekisa ukuthi umzimba uthola ukucindezeleka okwanele ukuze uthuthuke ekuzivocavoca umzimba futhi ululame ngokugcwele ngaphambi kokunye ukuvivinya umzimba. Uhlelo lokuqeqeshwa olwenziwe ngendlela engafanele, ngokwesibonelo, amavolonti overestimated noma umfutho, kuholela ekuwohlokeni kwemiphumela, futhi ngemuva kwesikhathi esithile, ekuqedeni.
Ukwelapha ngokweqile
Ukususa into engathandeki kufaka ukuphumula okuhle nokudla okunomsoco, ngoba udinga lokhu:
- ikhefu kwezemidlalo;
- ukuhlinzeka ngokudla okunamaprotheni amaningi, amavithamini namaminerali;
- ukulala okungenani amahora angu-8;
- vakashela igumbi lokubhucunga umzimba;
- geza okushisayo ngosawoti noma uye endlini yokugezela;
- yenza izivivinyo zokwelula imisipha.
Ezimweni ezimbi kakhulu, lapho ukufundelwa ngokweqile kuhambisana nobuhlungu enhliziyweni noma ukushisa komzimba okwandisiwe, kufanele ubone udokotela.
Ngemuva kwesikhathi sokululama, kubalulekile ukuqala kabusha ukuqeqeshwa kancane kancane, ukunciphisa imithwalo yangaphambilini yomuntu ngamunye futhi uyikhulise kancane kancane kumaviki ama-2.
Ungakugwema kanjani ukweqa ngokweqile
Ukuvimbela ukweqisa umzimba, udinga ukuhlola ngokwanele amandla awo. Lokhu akulula, ikakhulukazi kubadlali abasafufusa. Ngakho-ke, kubaluleke kakhulu ukubonisana nomqeqeshi oqeqeshiwe ozokwakha uhlelo oluhle kakhulu lwenyama ngayinye ngokuya ngesimo sayo somzimba.
Imithetho ejwayelekile yokuvimbela ukweqisa ngokweqile:
- Ekuqaleni kwezemidlalo, udinga ukukhipha ukusebenza kwansuku zonke, izikhathi ezi-3 ngeviki zanele. Ngemuva kokuthi umzimba uvumelane nengcindezi, ungakhuphula inani lezikhathi zokuqeqeshwa noma ukuqina kweseshini ngayinye.
- Akufanele uzijwayeze ngaphezu kwamahora we-1.5, abagijimi abangochwepheshe kuphela abakwazi ukukukhokhela lokhu.
- Kufanele kube nokufudumala nokupholisa phansi ngesikhathi sokuqeqeshwa. Kubandakanya i-cardio ekuqaleni nokwelula ekupheleni komdlalo.
- Ukulungiswa kwezikhathi ezithile kohlelo lokuqeqesha kuyadingeka ukuze kugwenywe ukuma ndawonye.
- Ukudla kufanele kulinganiswe nokuqukethwe kwamaprotheni kanye ne-carbohydrate, kanye namakhalori anele ukuxhasa umzimba ngomsebenzi owandisiwe womzimba.
- Umuntu onendlela yokuphila esebenzayo udinga ukuxhasa umzimba ngosizo lwama-multivitamin complexes, kufaka phakathi izinto ezincane nezincane.
- Ngaphansi kwemithwalo esindayo, izithasiselo zokudla okunomsoco ezinama-amino acid namaprotheni, enzelwe abagijimi, zisiza kahle.
- Udinga ukusebenzisa inani elilungile lamanzi.
- Ukulala kufanele okungenani kube amahora angu-8, nangaphansi kwemithwalo esindayo engu-10.
Indlela enengqondo kwezemidlalo nakanjani izoletha imiphumela. Kubalulekile ukukhumbula ukuthi umjaho wenqubekela phambili oqhubekayo, olinganisela emaphethelweni wamakhono omzimba, ngelinye ilanga uyophazamisa umbuso ojwayelekile futhi ungadala izinkinga ezinkulu zempilo, hhayi kuphela ngokomzimba, kepha nangokwengqondo.
