Ukugijima ngenkathi ulele phansi (intaba ekhuphuka intaba) kusho izivivinyo ezidingekayo ukudala ingcindezi, ikakhulukazi ohlelweni lokuphefumula komzimba. Ngakho-ke, ukuthola umphumela omkhulu kuyo, kuyinto efiseleka kakhulu ukuthola i-timer. Ukugijima endaweni yokulala kusebenza kahle kakhulu uma kwenziwa ngezikhathi ezithile, ku-crossfit ngokuhlanganiswa nokuzivocavoca amandla nokuzivocavoca ukuze kuthuthukiswe ukuhlangana kwemisipha nobungqabavu.
Zuza
Ukugijima endaweni elele kukuvumela ukuthi udale ukusetshenziswa okuphawulekayo kwama-calories ngeyunithi ngayinye yesikhathi, ngenkathi usebenzisa hhayi kuphela imisipha yomlenze ongezansi (ngokungafani nokusebenza okuvamile), kodwa futhi ulayishe ngokujulile imisipha yebhande eliphezulu lehlombe kuma-statics. Ngaphezu kwalokho, lapho uqhubeka nokunyakazisa ngamandla ngemilenze yakho, umthwalo uwela kakhudlwana esifubeni, kwi-triceps nakulwandle olungaphambili.
Futhi, kufanele kuqashelwe ukuthi, ngokungafani nokusebenza okuvamile, yomibili imisipha yangemuva kwethanga ne-quadriceps ibandakanyeka ngokulinganayo, ngenkathi kugijinyelwa amabanga amafushane ikakhulu kulayisha i-extensor yethole, futhi kugijimela amabanga amade - ama-flexors. Futhi mhlawumbe into ebaluleke kakhulu ngalokhu kuvivinya umzimba ukuthi akudingi isikhala esiningi ukuze usuqede. Okufanayo, ngokombono womphumela we-aerobic, ukunyakaza kungama-burpees, intambo yeqa, ukugijima okuvamile.
Indlela yokuzivocavoca umzimba
Ngakho-ke, ake sihlaziye inqubo yokwenza ukuzivocavoca, sigijime endaweni yokulala. Indawo yokuqala:
- Ukwesekwa kulele, umlenze owodwa ugobile emadolweni nasesinqeni.
- Eyesibili isethwe emuva, futhi, ngakolunye uhlangothi, ayikhishwa.
- Ukusekela ezinzwaneni nasezintendeni.
Esiginali, sidudula phansi ngezinzwane zemilenze yomibili, kanti isisindo somzimba sidluliselwe ezintendeni zezandla amasekhondi ambalwa, ukuze sikwazi ukubambelela, ngalo mzuzu kuyadingeka ukuqinisa imisipha yesifuba, cindezela izintende phansi bese udonsela ukhalo esifubeni kancane. Umlenze owawugobile edolweni uqondiswa futhi usethwe emuva, esikhundleni somlenze owawugobile phambilini.
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Ngasikhathi sinye, isitho ebesingavuleki, sigobeka emadolweni nasesinqeni, sidonsela esifubeni. Iphuzu elibalulekile ukuthi amasokisi ezinyawo zombili kufanele abe phansi ngasikhathi sinye. Futhi, kukho konke ukuzivocavoca, izibilini kufanele zigcinwe zishubile ngokwezibalo bese isisu sidonswa. Lokhu kuyadingeka ukuzinzisa umgogodla we-lumbar futhi, ngokufanele, ukukhulisa ukuphepha kokuvivinya umzimba.
Ukuphefumula kuyadingeka ngokuqhubekayo, kukho konke ukunyakaza: umoya uwela esigabeni sokuxosha phansi, nokuhogela ngesikhathi sokufika. Ukubamba umoya akwamukelekile neze.
Ukudamba nokunwebeka emajoyinteni emilenze kumele kwenziwe ngobubanzi obugcwele. Ukwelulwa okungaphelele kwamadolo nezinyonga zenyonga kuzoholela ekukhathaleni okungakafiki kwemisipha ye-quadriceps yethanga, ngenxa ye-acidification yabo eyeqile, ngokungeziwe, izimo zenziwa ngokuhlanganyela ukonakala kokuphuma kwegazi emisipheni, ngokulandelana, inani le-oksijini etholakalayo ngezinqubo ze-phosphorylation ye-oxidative liyancipha. Imisipha yakho ingena kwimodi yokunikezwa kwamandla emisipha ye-anaerobic - lokhu, nakho, kuholela ekwandeni okukhulu kwama-ion e-hydrogen emisipheni.
