Ukufaneleka
Ukufaneleka Kwasemuva Nomgogodla ku-PUSH njengo-Rx uhola inkundla ngokugxila kwe-laser ekusekeleni izinhlelo zethu zezemidlalo zentsha. I PUSH-as-Rx I-System iwuhlelo lokusubatha oluqondene nezemidlalo oluklanywe umqeqeshi wezengqondo namandla kanye nodokotela wefiziyoloji ohlangene neminyaka engama-40 yesipiliyoni esebenza nabasubathi abeqisayo.
Lolu hlelo luwucwaningo lwemikhakha eminingi ye-reactive agility, mechanics body, kanye nokuguquguquka okukhulu kokunyakaza emnyombeni walo. Isithombe esicacile somthamo we-dynamics yomzimba sivela ngokuhlolwa okuqhubekayo nokunemininingwane yabasubathi abanyakazayo nangaphansi kwemithwalo yokucindezeleka egadiwe ngokuqondile.
Ukuchayeka ebungozini be-biomechanical kwethulwa ethimbeni lethu. Ngokushesha, silungisa izindlela zethu ukuze abasubathi bethu bathuthukise ukusebenza kahle. Le sistimu evumelana nezimo kakhulu enezinguquko eziqhubekayo ezishintshashintshayo isize abaningi babasubathi bethu ukuthi babuye ngokushesha, baqine, futhi bakulungele ukulimala ngemuva kuyilapho benciphisa ngokuphephile izikhathi zokululama.
Imiphumela ibonisa ukushesha okuthuthukisiwe okucacile, isivinini, ukuncipha kwesikhathi sokusabela ngomshini we-postural-torque othuthuke kakhulu. PUSH-as-Rx inikeza izithuthukisi zokusebenza okukhethekile okukhethekile kubasubathi bethu kungakhathaliseki ubudala.
by UDkt Alex Jimenez Ukuzivocavoca , Ukufaneleka
Kubantu abafuna ukuthuthukisa impilo yabo yokufaneleka, ingabe ukuhlolwa kokufaneleka kungahlonza izindawo ezingaba khona futhi kusize ukuhlola isimo sempilo nesimo somzimba sisonke?
Ukuhlola Ukufaneleka
Ukuhlolwa kokufaneleka, okwaziwa nangokuthi ukuhlola ukufaneleka, kusiza ukuhlola impilo yomuntu iyonke kanye nempilo yomzimba. Kuhlanganisa uchungechunge lwezivivinyo ukuze udizayine uhlelo olufanele lokuzivocavoca lwezempilo jikelele kanye nokuqina. (Inhlangano Kazwelonke Yamandla Nezimo. 2017 ) Izinzuzo zokuhlolwa kokufaneleka zifaka:
Ukuhlonza izindawo ezidinga ukuthuthukiswa.
Ukusiza ochwepheshe ekuqondeni ukuthi yiziphi izinhlobo zokuzivocavoca eziphephe kakhulu nezisebenza kahle kakhulu.
Ukusiza ukukala ukuqhubeka kokufaneleka ngokuhamba kwesikhathi.
Ukuvumela uhlelo lomuntu ngamunye olungasiza ekuvimbeleni ukulimala nokugcina impilo yonke yomzimba.
Ukuhlola kungahlanganisa izinhlobonhlobo zokuhlola, okuhlanganisa:
Ukuhlolwa kokwakheka komzimba.
Ukuhlolwa kokucindezeleka kwenhliziyo.
Ukuhlolwa kokukhuthazela.
Ibanga lokuhlolwa kokunyakaza.
Zenzelwe ukuqinisekisa ukuthi umuntu ngeke abe sengcupheni yokulimala futhi zinikeze umqeqeshi imininingwane edingekayo ukuze asungule imigomo yokufaneleka ecacile nesebenzayo. Abantu abazibuza ukuthi ukuhlolwa kokufaneleka kungabazuzisa yini kufanele baxhumane nomhlinzeki wabo wezempilo.
Impilo Jikelele
Ngaphambi kokuqala uhlelo lokufaneleka, kubalulekile ukwazisa umqeqeshi ngomlando wezokwelapha ngamunye futhi uthole ukugunyazwa okudingekayo kumhlinzeki wokunakekelwa kwezempilo oyinhloko. (I-Harvard Health Publishing. Isikole Sezokwelapha saseHarvard. 2012 ) Ochwepheshe bokufaneleka ngokuvamile basebenzisa ithuluzi lokuhlola elilodwa noma amaningi ukuze basize ukunquma impilo yomuntu ngamunye.I-National Academy of Sports Medicine. 2020 ) Phakathi kwemibuzo, abantu bangase babuzwe mayelana nemithi abayithathayo, noma yiziphi izinkinga zesiyezi noma ubuhlungu, noma izimo zezempilo ezingase ziphazamise ikhono labo lokuzivocavoca.
Ukubunjwa komzimba
Ukwakheka komzimba kuchaza isamba sezingxenye zesisindo somzimba, okuhlanganisa imisipha, amathambo, namafutha. Izindlela ezivame kakhulu zokulinganisa ukwakheka komzimba zihlanganisa:
Ukuhlaziywa kwe-Bioelectrical Impedance - BIA
Ngesikhathi se-BIA, amasignali kagesi athunyelwa kusuka kuma-electrode ngamathe ezinyawo kuya esiswini ukuze alinganise ukwakheka komzimba. (I-Doylestown Health. 2024 )
I-Body Mass Index - BMI
Izilinganiso Zesikhumba
Lezi zilinganiso zisebenzisa ama-caliper ukulinganisa inani lamafutha omzimba esikhumbeni sesikhumba.
I-Cardiovascular Endurance
Ukuhlola ukukhuthazela kwenhliziyo nemithambo yegazi, okubuye kwaziwe ngokuthi ukuhlola ukucindezeleka, kukala ukuthi inhliziyo namaphaphu kusebenza kahle kangakanani ukuze kunikeze umoya-mpilo namandla emzimbeni ngesikhathi sokuzivivinya. (UC Davis Health, 2024 ) Izivivinyo ezintathu ezivame ukusetshenziswa zihlanganisa:
12-imizuzu Run Ukuhlolwa
Ukuhlolwa kokugijima kwemizuzu eyishumi nambili kwenziwa ku-treadmill, futhi izinga lomuntu ngaphambi kokuzivivinya kwenhliziyo kanye namazinga okuphefumula aqhathaniswa nezinga lenhliziyo yangemva kokuzivocavoca kanye namazinga okuphefumula.
Ukuzivocavoca Ukucindezeleka
Ukuhlolwa kokucindezeleka kokuzivocavoca kwenziwa ku-treadmill noma ibhayisikili elimile.
Kuhilela ukusebenzisa isiqaphi senhliziyo kanye ne-blood pressure cuff ukukala izimpawu ezibalulekile phakathi nokuzivocavoca.
I-VO2 Max Testing
Kwenziwe ku-treadmill noma ibhayisikili elimile.
Ukuhlola okuphezulu kwe-V02 kusebenzisa idivayisi yokuphefumula ukukala izinga eliphezulu lokusetshenziswa komoyampilo phakathi nomsebenzi womzimba (UC Davis Health, 2024 )
Abanye abaqeqeshi bazohlanganisa izivivinyo ezifana nokuhlala-ups noma ukusunduza ukuze balinganise impendulo kuma-exercises athile.
Le miphumela eyisisekelo ingasetshenziswa kamuva ukuze kubonakale ukuthi amazinga ezempilo nawokuqina athuthukile yini.
Amandla Nokukhuthazela
Ukuhlolwa kokukhuthazela kwemisipha kulinganisa ubude besikhathi iqembu lemisipha elingakwazi ukuhoxisa futhi likhulule ngaphambi kokuba likhathale. Ukuhlola amandla kulinganisa inani eliphezulu lamandla iqembu lemisipha elingawasebenzisa. (UMkhandlu WaseMelika Wokuzivivinya, uJiminez C., 2018 ) Izivivinyo ezisetshenzisiwe zihlanganisa:
Ukuhlolwa kwe-push-up.
Amandla angumongo nokuhlolwa kokuqina.
Kwesinye isikhathi, umqeqeshi uzosebenzisa i-metronome ukukala ukuthi umuntu angahambisana nesikhathi esingakanani nesigqi. Imiphumela ibe isiqhathaniswa nabantu beqembu lobudala nobulili obufanayo ukuze kutholwe izinga lesisekelo. Ukuhlolwa kwamandla nokukhuthazela kubalulekile njengoba kusiza indawo yomqeqeshi lapho amaqembu emisipha anamandla, asengozini, futhi adinga ukunakwa okugxilile. (Heyward, VH, Gibson, AL 2014 ).
Ukuvumelana nezimo
Ukulinganisa ukuguquguquka kwamalunga kubalulekile ekunqumeni ukuthi ingabe abantu banokungalingani kwe-postural, ukuntengantenga kwezinyawo, noma ukulinganiselwa kuhlu lokunyakaza. (Pate R, Oria M, Pillsbury L, 2012 )
Ukuguquguquka Kwehlombe
Ukuhlola ukuguquguquka kwehlombe kuhlola ukuguquguquka nokuhamba kwejoyinti lehlombe.
Wenziwa ngokusebenzisa isandla esisodwa ukuze ufinyelele ngemuva kwentamo, phakathi kwamahlombe, nesinye isandla ukuze ufinyelele ngemuva, ngasemahlombe, ukuze ulinganise ukuthi izandla ziqhelelene kangakanani. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015 )
Hlala-Ufinyelele
Lokhu kuhlola kukala ukucinana emisipha engezansi emuva kanye nemisipha. (I-American Council of Exercise, i-Metcalf A. 2014 )
Ukuhlolwa kokuhlala nokufinyelela kwenziwa phansi imilenze yelulwe ngokugcwele.
Ukuvumelana nezimo kukalwa ngokuthi mangaki ama-intshi izandla ezisuka ezinyaweni uma zifinyelela phambili.
I-Trunk Lift
Ukuhlolwa kwe-trunk lift kusetshenziselwa ukukala ukucinana emhlane ophansi.
Wenziwa ngenkathi ulele ubheke phansi izingalo ziseceleni kwakho.
Umuntu uzocelwa ukuthi aphakamise umzimba wakhe ongaphezulu ngemisipha yangemuva nje.
Ukuvumelana nezimo kukalwa ngokuthi mangaki ama-intshi umuntu angaziphakamisa esuka phansi. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015 )
Ukuhlolwa kokuhlolwa kokufaneleka kunezinzuzo ezihlukahlukene. Ingasiza abaqeqeshi baklame uhlelo lokujima lomuntu siqu, ukusiza abantu ukuhlonza izindawo zokufaneleka ezidinga ukuthuthukiswa, ukukala inqubekelaphambili, futhi bengeze ukuqina nokukhuthazela esimisweni sabo, esingasiza ukuvimbela ukulimala nosizo. gcina impilo yonke . Sigxila kulokho okukusebenzelayo futhi silwela ukwenza ngcono umzimba ngokusebenzisa izindlela ezicwaningiwe nezinhlelo zempilo ephelele. Lezi zinhlelo zemvelo zisebenzisa ikhono lomzimba lokufeza izinhloso zokuthuthukisa. Buza uchwepheshe wezokunakekelwa kwempilo noma uchwepheshe wokufaneleka ukuze uthole isiqondiso uma udinga iseluleko.
PUSH Fitness
VIDEO
Okubhekwayo
Inhlangano Kazwelonke Yamandla Nezimo. (2017). Izinjongo zokuhlola. www.nsca.com/education/articles/kinetic-select/purposes-of-assessment/
I-Harvard Health Publishing. Isikole Sezokwelapha saseHarvard. (2012). Ingabe udinga ukubonana nodokotela ngaphambi kokuqala uhlelo lwakho lokuzivocavoca? I-HealthBeat. www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program
I-National Academy of Sports Medicine. (2020). I-PAR-Q-+ Uhlu Lwemibuzo Lokulungela Umsebenzi Womzimba wawo wonke umuntu. www.nasm.org/docs/pdf/parqplus-2020.pdf?sfvrsn=401bf1af_24
I-Doylestown Health. (2024). Ukuhlaziywa kwe-Bio-Electric Impedance Analysis (BIA) -Ukuhlaziywa Kwesisindo Somzimba. www.doylestownhealth.org/service-lines/nutrition#maintabbed-content-tab-2BDAD9F8-F379-403C-8C9C-75D7BFA6E596-1-1
I-National Heart, Lung, kanye ne-Blood Institute. Umnyango Wezempilo Nezinsizakalo Zabantu wase-US. (ND). Bala inkomba yesisindo somzimba wakho. Kubuyiswe kusuka www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
UC Davis Health. (2024). I-VO2max ne-Aerobic Fitness. health.ucdavis.edu/sports-medicine/resources/vo2description
I-American Council on Exercise. UJiminez C. (2018). Ukuqonda i-1-RM kanye nokuhlolwa kwe-RM oku-1 okubikezelwe. Ukufaneleka kwe-ACE. www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2894/understanding-1-rm-and-predicted-1-rm-assessments/
Heyward, VH, Gibson, AL (2014). Ukuhlola Ukufaneleka Okuthuthukisiwe kanye Nencwadi Kadokotela Yokuzivocavoca. I-United Kingdom: I-Human Kinetics. www.google.com/books/edition/Advanced_Fitness_Assessment_and_Exercise/PkdoAwAAQBAJhl=en&gbpv=1&dq=Strength+and+endurance+tests+muscle+groups+are+stronger+and+weaker&pg=PA173&printsec=frontcover#v=onepage&q=Strength%20and%20endurance%20tests%20muscle%20groups%20are%20stronger%20and%20weaker&f=false
Pate R, Oria M, Pillsbury L, (Eds). (2012). Izinyathelo eziphathelene nempilo yentsha: Ukuvumelana nezimo. Ku-R. Pate, M. Oria, & L. Pillsbury (Eds.), Izinyathelo Zokufaneleka kanye Nemiphumela Yezempilo Entsha. doi.org/10.17226/13483
Baumgartner, T. A., Jackson, A. S., Mahar, M. T., Rowe, D. A. (2015). Isilinganiso Sokuhlola ku-Kinesiology. I-United States: UJones & Bartlett Learning. www.google.com/books/edition/Measurement_for_Evaluation_in_Kinesiolog/_oCHCgAAQBAJ?hl=en&gbpv=1&dq=Measurement+for+Evaluation+in+Kinesiology+(9th+Edition).&printsec=frontcover#v=onepage&q&f=
I-American Council of Exercise. Metcalf A. (2014). Ungakuthuthukisa kanjani ukuguquguquka nokukugcina. Ukufaneleka kwe-ACE. www.acefitness.org/resources/everyone/blog/3761/how-to-improve-flexibility-and-maintain-it/
by UDkt Alex Jimenez Ukufaneleka
Kubantu abafuna ukuthuthukisa ukuzinza okuyisisekelo, ingabe ukusebenzisa usayizi olungile wokuzivocavoca noma ibhola elizinzile kusiza ukuthuthukisa ukujima nokufeza imigomo?
Ukuzivocavoca Ibhola Lokuzinza
Ibhola lokujima, ibhola elizinzile, noma i-Swiss ball ucezu lwesisetshenziswa sokuqina esisetshenziswa kumajimu, ama-Pilates nama-yoga studio, kanye namakilasi e-HIIT. (I-American Council on Exercise. 2014 ) Igcwaliswe ngomoya ukuze yengeze ukujima kwesisindo somzimba noma ukuthuthukisa ukuma nokulinganisela. Ingasetshenziswa futhi njengesihlalo. Bangeza inselelo yokuqina eqinile cishe kunoma yikuphi ukuvivinya umzimba (I-American Council on Exercise, ND ) Ukuthola usayizi webhola lokuzivocavoca elifanele kanye nokuqina komzimba wakho nenjongo kuzoqinisekisa ukujima okuphelele.
Usayizi
Usayizi webhola lokuzivivinya kufanele ulingane nobude bomuntu ngamunye.
Abantu kufanele bakwazi ukuhlala ebholeni ngemilenze yabo nge-angle engama-degree angama-90 noma kancane ngaphezulu, kodwa hhayi ngaphansi.
Amathanga kufanele ahambisane nomhlabathi noma abheke phansi kancane.
Njengoba izinyawo ziphansi phansi futhi umgogodla uqondile, unganciki phambili, emuva, noma emaceleni, amadolo kufanele abe ngisho noma aphansi kancane kunezinqulu.
Nansi i-American Council on Exercise guide lapho ukhetha. (I-American Council on Exercise. 2001 )
Ukuphakama - Usayizi Webhola
Ngaphansi kuka-4'6”/137 cm – 30 cm/12 amayintshi
4'6” – 5’0”/137-152 cm – 45 cm/18 amayintshi
5'1”-5'7”/155-170 cm – 55 cm/22 amayintshi
5'8”-6'2”/173-188 cm – 65 cm/26 amayintshi
Ngaphezu kuka-6'2”/188 cm – 75 cm/30 amayintshi
Ukuthola ibhola elifanele lokuzivocavoca ngesisindo nakho kubalulekile. Abantu abasindwayo ngobude babo bangadinga ibhola elikhudlwana ukuze bagcine amadolo nemilenze ku-engeli efanele. Kunconywa ukuthi uhlole isilinganiso sesisindo sebhola, ukuqina kwalo, nokumelana nokuqhuma okukhulu ngaphambi kokuthenga.
Ukwehla kwamandla
Abantu bafuna ukupha kancane ebusweni bebhola ukuze bazivocavoce. Uma uhlezi ebholeni lokuzinza lokuzivocavoca, isisindo somzimba kufanele senze isihlalo esincane futhi sinikeze ukuzinza okwengeziwe. Okubaluleke nakakhulu, kuvumela ukuhlala ngokulinganayo ebholeni, okubalulekile ekuzilolongeni ngokuqondanisa umgogodla okufanele. (U-Rafael F. Escamilla et al., 2016 ) Ukwehla kwamandla emali kuyindaba yokukhetha, kodwa lapho ibhola likhuphuka kakhulu, kuyoba nzima nakakhulu ukulinganisa umzimba, kungakhathaliseki ukuthi uhlezi noma ukwezinye izikhundla. Kutuswa ukuthi ungagcwali kakhulu ibhola engcupheni yokuqhuma. Ibhola lingase lidinge i-reinflation ngezikhathi ezithile, ngakho-ke amaningi athengiswa ngepompo elincane ngale njongo.
Ukuzivocavoca Nokwelula
Amabhola okuzivocavoca angamathuluzi ahlukahlukene, angabizi, futhi kulula ukuwasebenzisa. Zinenzuzo ekuthuthukiseni amandla ayisisekelo nokuzinza. Izindlela zokusebenzisa zihlanganisa:
Ukuhlala okusebenzayo esikhundleni sesihlalo.
Elula ebholeni.
Ukuzivocavoca umzimba nokuzinza. Pilates noma yoga.
Ukujima kwamandla.
Izivivinyo eziqondiwe ukuze wenze kusebenze okuyinhloko nokuqinisa.
E-Injury Medical Chiropractic kanye ne-Functional Medicine Clinic, sigxila kulokho okukusebenzelayo futhi silwela ukwakha ubungqabavu nokwenza ngcono umzimba ngokusebenzisa izindlela zocwaningo kanye nezinhlelo zempilo ephelele. Lezi zinhlelo zemvelo zisebenzisa ikhono lomzimba lokufeza izinhloso zokuthuthuka futhi abasubathi bangazilungiselela ukuthi baphumelele kwezemidlalo yabo ngokuba nempilo efanele nokudla okufanele. Abahlinzeki bethu basebenzisa indlela edidiyelwe ukuze benze izinhlelo eziqondene nawe, ngokuvamile ezihlanganisa i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, nezimiso ze-Sports Medicine.
Izivivinyo Zasekhaya Zokunciphisa Izinhlungu
VIDEO
Okubhekwayo
I-American Council on Exercise. Sabrena Jo. (2014). Ukujima Kwebhola Lokuqina Lokuqinisa Okubalulekile. I-ACE Fitness® & Healthy Lifestyle Blog. www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-stability-ball-workout/
I-American Council on Exercise. (ND). Isizindalwazi Sokuzivocavoca Nelabhulali. Izivivinyo ezifakiwe ezivela ku-ACE. Ibhola lokuzinza. Healthy Living Blog. www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/
I-American Council on Exercise. (2001). Qinisa izisu zakho ngamabhola azinzile. Healthy Living Blog. acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf
U-Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Ukusebenzisa Imisipha Phakathi Kwe-Supine, Prone, kanye Nesimo Esiseceleni Ukuzivocavoca Ngebhola Nangaphandle Kwebhola laseSwitzerland. Impilo yezemidlalo, 8(4), 372–379. doi.org/10.1177/1941738116653931
by UDkt Alex Jimenez Ukushesha nokushesha , Ukufaneleka
Ingabe ukuthuthukisa amaphethini okuphefumula kungasiza ukuqina okwengeziwe futhi kuthuthukise impilo yonke kubantu abahamba ngezinyawo ukuze bazivocavoce?
Thuthukisa Ukuphefumula Nokuhamba
Ukuzivocavoca isikhathi lapho ukuphefumula kungasheshisa futhi kusebenze kanzima uma kungenziwanga kahle. Kunendlela efanele yokuphefumula lapho uzivocavoca, ikakhulukazi lapho uhamba noma uhamba ngesivinini. Ukuphefumula ngokungalungile kubangela ukukhathala okusheshayo nokukhathala. Ukulawula ukugeleza komoya womuntu kuthuthukisa ukukhuthazela nempilo yenhliziyo nemithambo yegazi, futhi kungase kukhulise ukugayeka kokudla, imizwa namandla. (Hsiu-Chin Teng et al., 2018 ) Yaziwa ngokuthi ukuphefumula kwe-diaphragmatic, isetshenziselwa labo abanamandla amaphaphu ancishisiwe, njengabantu abanesifo esingelapheki se-pulmonary obstructive pulmonary/COPD. Umkhuba uthuthukisa umthamo wamaphaphu futhi kuyindlela enconyiwe yokusiza ukukhulula ukucindezeleka.
I-Physiology
Ngesikhathi sokuzivocavoca, umoya-mpilo ophefumulelwe uguqula ama-calories adliwe abe amandla afaka amandla emzimbeni. Le nqubo ibizwa ngokuthi i-metabolism.
Lapho ukunikezwa komoyampilo kudlula izidingo zele-oksijini zomzimba, umzimba uba sesimweni isimo se-aerobic . Lokhu kusho ukuthi kunomoya-mpilo omningi ongaphemba umsebenzi womzimba/ukuzivocavoca njengoba kunama-calories okumele ashiswe.
Uma ukunikezwa komoyampilo kuncipha ezidingweni ze-oxygen yomzimba, umzimba uwela endaweni isimo se-anaerobic .
Njengoba uncishwe umoya-mpilo, umzimba uphendukela ekubeni uphethiloli ogciniwe emisipheni, owaziwa ngokuthi i-glycogen.
Lokhu kunikeza ukuqhuma okunamandla kwamandla, kodwa uphethiloli uphela ngokushesha bese kulandela ukukhathala nokukhathala.
Ukwandisa ukungena nokuphuma komoya emaphashini kungavimbela ukukhathala kusenesikhathi futhi kusize umzimba ukuba ushise ama-calories ngendlela ephumelelayo. (Amaphaphu akho nokuzivocavoca. Ukuphefumula 2016 )
Izinzuzo Zokuphefumula Ezithuthukisiwe
Ukuphefumula kahle kuqala esemncane. Lapho umntwana ephefumula, isisu sakhe siyakhuphuka futhi siwe. Lokhu kusiza ukuphefumula ngokusunduza nokudonsa i-diaphragm - umsipha ohlukanisa amaphaphu nomgodi wesisu. Lapho umntwana ehogela, isisu siyanwebeka, sidonsela i-diaphragm siye phansi futhi sivumele amaphaphu ukuba agcwale umoya. Lapho umntwana ephefumula, isisu siyadonsa, sicindezela i-diaphragm phezulu futhi sikhiphe umoya. Njengoba umzimba uguga namandla amaphaphu anda, abantu bayashintsha ukusuka ekuphefumuleni kwesisu baye ekuphefumuleni isifuba. Ukuphefumula kwesifuba kuhilela imisipha yodonga lwesifuba ngokusetshenziswa okuncane kwe-diaphragm. Ukuphefumula kwesifuba ngokuvamile kunikeza umoya owanele womsebenzi wansuku zonke kodwa akuwagcwalisi amaphaphu.
Kungakho abantu bephendukela ekuphefumuleni ngomlomo noma ekuhefuzeni lapho umoya-mpilo ulinganiselwe. Ngisho nalabo abasesimweni esihle somzimba bangase badicilele phansi imizamo bengaqondile ngokumunca esiswini ukuze babukeke bazacile, bazincishe ukuhogela nokukhipha umoya ngokuphelele. Ukuze banqobe lokhu, abantu badinga ukuqeqesha kabusha imizimba yabo ukuze isebenze imisipha yesisu lapho behamba. Ukuphefumula kwesisu noma kwe-diaphragmatic kunganweba ubude besikhathi sokuzivocavoca ngenkathi kuqinisa imisipha eyinhloko. (Nelson, Nicole 2012 ) Ngokwandisa ukuzinza okuyisisekelo, abantu ngabanye bangakwazi ukusekela kangcono umgogodla futhi balondoloze impilo enempilo ukuma uma uhamba. Lokhu kuzinzisa ama-hips, amadolo, ingemuva elingenhla, namahlombe, okwenza umzimba ungabi lula ekucindezelekeni, ukungazinzi, nokukhathala ngenxa yokuma okungenampilo. (U-Tomas K. Tong et al., 2014 )
Ukuphefumula Ngokuqondile
Ukuhogela kudonsa isisu, kudonsele i-diaphragm phansi, futhi kufuthe amaphaphu. Ngesikhathi esifanayo, yelula i-ribcage futhi andise umgogodla ongezansi. Lokhu kuphoqa amahlombe kanye ne-collarbone emuva, kuqhubeke ukuvula isifuba. Ukukhipha umoya kwenza okuphambene.
Ukuhamba
Qala ngokudonsa umoya futhi uwukhiphe ngekhala, uqinisekise ukuthi ubude besikhathi sokuhogela buhambisana nesikhathi sokukhipha umoya. Lapho bephakamisa ijubane, abantu bangaphendukela ekuphefumuleni ngomlomo, bagcine isigqi esifanayo sokuhogela/sokukhipha umoya. Akufanele ukuphefumula kubanjiswe ngaso sonke isikhathi. Ukufunda ukuphefumula kwe-diaphragmatic kuthatha isikhathi, kodwa lezi zinyathelo ezilandelayo zingaba isiqalo:
Hofuza ngokufutha isisu ngokugcwele ngenani eliyisihlanu.
Vumela amaphaphu ukuthi agcwale, udonsa amahlombe emuva njengoba lokhu kwenzeka.
Exhale ngokudonsa inkinobho yesisu ukuya emgogodleni ngokubala okuyisihlanu.
Sebenzisa i-diaphragm ukuze ucindezele umoya uphume emaphashini, ugcine umgogodla uqondile.
Phinda.
Uma ungakwazi ukugcina isibalo esiyisihlanu, abantu banganciphisa isibalo noma banciphise ijubane lokuhamba. Abantu abasesimweni esihle bangakwazi ukunweba isibalo. Ekuqaleni, ukuphefumula kwe-diaphragmatic kungase kungezi ngokwemvelo, kodwa kuzozenzakalela ngokuzijwayeza. Yima bese ubeka izandla phezu kwekhanda uma uphelelwa umoya lapho uhamba. Phefulela ngaphakathi nangaphandle ngokujulile nangokulinganayo kuze ukuphefumula kubuyele kokujwayelekile.
Ukuvula Wellness
VIDEO
Okubhekwayo
Teng, HC, Yeh, ML, & Wang, MH (2018). Ukuhamba ngokuphefumula okulawulwayo kuthuthukisa ukubekezelelana kokuzivocavoca, ukukhathazeka, kanye nekhwalithi yokuphila ezigulini ezihluleka yinhliziyo: Isivivinyo esilawulwa ngokungahleliwe. Iphephabhuku laseYurophu labahlengikazi benhliziyo, i-17 (8), i-717-727. doi.org/10.1177/1474515118778453
Amaphaphu akho nokuzivocavoca. (2016). Breathe (Sheffield, England), 12(1), 97–100. doi.org/10.1183/20734735.ELF121
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Ukuvela kokukhathala kwemisipha eyinhloko ngesikhathi sokuzivocavoca okunamandla okugijima kanye nomkhawulo wakho ekusebenzeni: indima yomsebenzi wokuphefumula. Ijenali yesayensi yezemidlalo nemithi, 13(2), 244–251.
Nelson, Nicole MS, LMT. (2012). Ukuphefumula kwe-Diaphragmatic: Isisekelo Sokuqina Kokuqina. Ijenali yamandla kanye ne-Conditioning 34(5):p 34-40, October 2012. | I-DOI: 10.1519/SSC.0b013e31826ddc07
by UDkt Alex Jimenez Ukufaneleka , Amandla Namandla
Ingabe ukuhlanganyela emdlalweni oyintandokazi izinsuku ezimbalwa ngeviki kungabasiza abantu abazama ukuqina noma ukulondoloza izinga elithile lempilo?
Ezemidlalo For Fitness
Amahora okuchitha ejimini kwesinye isikhathi angazizwa ewumsebenzi onzima, ikakhulukazi kubantu abathanda imidlalo yokuncintisana noma yokuzilibazisa kunokuqeqeshwa kwenhliziyo nemithambo yegazi nokuqina. Imisebenzi ehlukahlukene yezemidlalo idinga kuphela isikhathi, amandla, izingubo ezanele, nokuzimisela ukudlala. Nansi imidlalo embalwa yokufaneleka engasiza ukuthuthukisa impilo nempilo yonke.
Ukuhamba ngebhayisikili kanye nokuhamba ngebhayisikili ezintabeni
Ukuhamba ngebhayisikili kungenye yezemidlalo engcono kakhulu yokufaneleka. Kungakhathaliseki ukuthi kusemigwaqweni noma ezindleleni, okusheshayo noma okunensayo, ukujima kwe-aerobic okumangalisayo futhi kuzuza imisipha yemilenze, ikakhulukazi ama-quads, ama-glutes, nama-hamstrings. Ucwaningo luye lwabonisa ukuthi, ikakhulukazi kulabo abanesifo sikashukela, ukugibela ibhayisikili kungehlisa ingozi yokufa ngaphambi kwesikhathi. (UMathias Ried-Larsen et al., 2021 )
Kunamabhayisikili afanele ayo yonke iminyaka nezigaba.
Abaqalayo baqala ngemizila egandayiwe.
Amazinga aphakathi nendawo ukuya kwathuthukile angakwazi ukuzibandakanya nokuhamba ngebhayisikili emgwaqeni nokuhamba ngebhayisikili ezintabeni.
Imijaho yamabhayisikili emigwaqo noma yezintaba yabantu abafuna ukuncintisana.
Racket Ezemidlalo
Abadlali bemidlalo ye-racket basukela kuyo yonke iminyaka namazinga okufaneleka, izinga lokungena kuya kwabaqhudelana kakhulu, futhi bonke bahlinzeka ngokujima okuqinile.
Imidlalo ye-racket iqondise imisipha engemuva, emahlombe, izingalo, isifuba, ama-quads, ama-glutes, ama-hamstrings, naphakathi.
Imidlalo yama-racquet nayo ikhonjiswe ukuthi yehlisa ingozi yokufa kwezifo zenhliziyo nemithambo yegazi. (Pekka Oja et al., 2017 )
Hlanganisa lokho nokubekezela, isivinini, ibhalansi, kanye nobungqabavu obudingekayo ukuze uqhudelane, futhi abantu bazobona ngokushesha ukuthi le midlalo yomibili ingakunikeza kanjani ukujima okumangalisayo kuyilapho ishisa ithoni yamakholori.
Golf
Ukuze igalofu libe wumdlalo wokuqina, abantu kumele bahambe zonke izimbobo bephethe noma bephusha amakilabhu.
Okudingekayo yizicathulo ezisekelayo.
Ukuhamba esifundweni kungaba nezinzuzo eziningi zezempilo, okuhlanganisa impilo yenhliziyo nemithambo yegazi. (AD Murray et al., 2017 )
Igalofu wumdlalo abantu abangabamba iqhaza kuwo kunoma yisiphi isigaba sempilo.
Water Sports
Ukugwedla ama-Paddleboarding, ukugwedla, i-kayaking, nokuhamba ngezikebhe kunganikeza isixazululo sokufaneleka kubantu abajabulela ukuphuma ngaphandle. Le midlalo inyusa izinga lokushaya kwenhliziyo, ithuthukisa ukukhuthazela kwemisipha namandla, futhi ishisa ama-calories anzima. (UThomas Ian Gee et al., 2016 )
Ukubhukuda
Imisebenzi edinga imisipha yomzimba yangaphezulu nephansi ukuze isebenze ndawonye isezingeni eliphezulu kwezemidlalo ukuze ube nempilo. Ukubhukuda kuwukuzivocavoca umzimba okuphelele kwawo wonke umuntu ofuna indawo eqinile neqhudelanayo edinga amandla nokubekezela.
Kungumdlalo noma umsebenzi omnene emalungeni. (U-Grace H. Lo et al., 2020 )
Ukubhukuda kungaba wumdlalo wonyaka wonke onamazinga ahlukene okuncintisana.
Ukuqeqeshwa kwe-Triathlon
Ukuqeqeshwa kwe-Triathlon kungokwabasubathi bempilo yonke abafuna ukuthuthukisa ukukhuthazela namandla nokuzivocavoca abaqalayo abadinga umgomo; iwumdlalo wokugcina wokuqina.
Ukugijima, ukuhamba ngebhayisikili, nokubhukuda ndawonye kubekela inselele yonke imisipha futhi kukhulisa kakhulu ukuqina kwe-aerobic ne-anaerobic. (I-Naroa Etxebarria et al., 2019 )
Kukhona okuthile kuwo wonke amaleveli okufaneleka, kusukela emiqhudelwaneni ye-sprint emifushane kuya emicimbini egcwele ye-Ironman.
I-Basketball ne-Volleyball
I-basketball kanye ne-volleyball kunikeza izinzuzo ezingokomzimba zokujima kanzima. Le midlalo idinga ukugijima, ukuzulazula, nokugxuma, okubandakanya isimiso senhliziyo futhi kuqinise yonke imisipha. Ukudlala i-volleyball esihlabathini kwenza imisipha isebenze kanzima.
Yomibili imidlalo ifanele amazinga amaningi wokuqina.
Abaqalayo bayanconywa ukuthi bafunde amakhono ayisisekelo futhi badlule ekuzilolongeni ngaphambi kokuthuthela emidlalweni noma kumameshi.
Zombili ezemidlalo zidinga ukunyakaza njalo, okwandisa ingozi ukulimala , ngakho-ke kubalulekile ukufunda izinto eziyisisekelo.
Khuluma nomhlinzeki wezempilo ngaphambi kokuqala inqubo entsha yokuzivocavoca noma wengeze umsebenzi omusha ohlelweni lokuzivocavoca.
Ukulimala Kwezemidlalo yaseLumbar
VIDEO
Okubhekwayo
Ried-Larsen, M., Rasmussen, MG, Blond, K., Overvad, TF, Overvad, K., Steindorf, K., Katzke, V., Andersen, JLM, Petersen, KEN, Aune, D., Tsilidis, KK, Heath, AK, Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, MM, Verschuren, WMM, … Grøntved, A. ( 2021). I-Association of Cycling With All-Cause and Cardiovascular Disease Mortality Phakathi Kwabantu Abanesifo Sikashukela: The European Prospective Investigation into Cancer and Nutrition (EPIC) Study. I-JAMA imithi yangaphakathi, 181(9), 1196-1205. doi.org/10.1001/jamainternmed.2021.3836
Oja, P., Kelly, P., Pedisic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Izinhlangano zezinhlobo ezithile zemidlalo nokuzivocavoca ezinembangela kanye nokufa kwezifo zenhliziyo: ucwaningo lweqembu labantu abadala base-British abangu-80 306. Iphephabhuku laseBrithani lemithi yezemidlalo, 51(10), 812-817. doi.org/10.1136/bjsports-2016-096822
Murray, AD, Daines, L., Archibald, D., Hawkes, RA, Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). Ubudlelwano phakathi kwegalofu nempilo: ukubuyekezwa kwesikophu. Ijenali yaseBrithani yemithi yezemidlalo, 51(1), 12–19. doi.org/10.1136/bjsports-2016-096625
U-Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Ukuphenya Imithelela Yemikhuba Yokuqeqeshwa Kwamandla Okugwedla Okujwayelekile Emandleni Nokuthuthukiswa kwamandla kanye Nokusebenza Kokugwedla okungu-2,000 m. Ijenali ye-kinetics yabantu, 50, 167-177. doi.org/10.1515/hukin-2015-0153
Lo, GH, Ikpeama, UE, Driban, JB, Kriska, AM, McAlindon, TE, Petersen, NJ, Storti, KL, Eaton, CB, Hochberg, MC, Jackson, RD, Kwoh, CK, Nevitt, MC, & Suarez -Almazor, ME (2020). Ubufakazi Bokuthi Ukubhukuda Kungase Kuvikele I-Knee Osteoarthritis: Idatha evela ku-Osteoarthritis Initiative. PM & R : iphephabhuku lokulimala, umsebenzi, nokuvuselelwa, 12(6), 529–537. doi.org/10.1002/pmrj.12267
Etxebarria, N., Mujika, I., & Pyne, DB (2019). Ukulungela Ukuqeqeshwa Nokuncintisana e-Triathlon. Ezemidlalo (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101
by UDkt Alex Jimenez Ukushesha nokushesha , Ukufaneleka
Kubantu ngabanye abaqeqeshelwa ama-marathon okuhamba amabanga amade kanye/noma imicimbi, ingabe ukugxila ekwakhiweni kwesisekelo sokuhamba, bese ukukhulisa amakhilomitha kancane kancane kusize isimo somzimba ukuba ulungele ngokuphelele?
Ukuqeqeshwa Kokuhamba Amabanga Amade
Ukuqeqeshwa kusiza abantu ukuba bakhululeke futhi baphephe ekuhambeni amabanga amade nasemicimbini.
Ukuqeqeshwa kufanele kugxile ekwakheni ijubane lokuhamba kanye nokwandisa imayela kancane kancane.
Abantu ngabanye badinga ukukhuthazela, hhayi isivinini, futhi bafuna ukwakha amandla engqondo okuhamba amahora ngesivinini esingaguquki.
Ukunciphisa ingcuphe yokulimala kokuqeqeshwa, kunconywa ukukhulisa isamba semayela ngeviki/ibanga lohambo olude kakhulu ngeviki lingabi ngaphezu kuka-10%.
Umuntu ngamunye kufanele futhi aziqeqeshele ukugqoka igiya eligqokwa ngokuhamba amabanga amade.
Ukuqeqeshwa kungathatha izinyanga ezimbalwa.
Ukuba yi-methodical kuvumela isikhathi somzimba sokulungisa nokwakha imisipha emisha, izinsiza zegazi, nokukhuthazela.
Isibonelo Izinhlelo Zokuqeqesha
Ukulandela uhlelo lokuqeqeshwa kwe-marathon lokwakha amakhilomitha kanye nokunquma ukugeleza kwamanzi okufanele, umsoco, kanye negiya lokuhamba ngezinyawo nohambo lwezinsuku eziningi kuyanconywa. Kodwa-ke, abantu kufanele bakhele emuva emuva emuva kwezinsuku ezinde ezifundweni zabo ukuze bahlole noma yiziphi izinkinga noma izinkinga ezibangelwa ukuhamba amabanga amade ngezinsuku zokubuyela emuva.
Isibonelo Izinhlelo Zokuqeqesha Ukuhamba
I-Multi-day Walks/Treks Training schedule
13 miles ngosuku/21 km
Sebenzisa lolu hlelo lwama-marathons noma okunye ukuhamba kwezinsuku eziningi okunamagquma nezindawo zemvelo ezidinga ubhaka.
Ukuqeqeshelwa Ukuhamba I-Marathon
26.2 miles/42 km
Lokhu kuzobeka umzimba ukuthi uhambe amabanga amade.
Lapho uqeqeshelwa amabanga angama-31 kuya ku-100 miles/50 kuya ku-161 km, ibanga elide kakhulu lokuqeqesha akufanele lidlule amamayela angama-20 kuye kwangama-25,
Lokhu kufanele kwenziwe okungenani izinyanga ezimbili ngaphambi kwemarathon noma umcimbi.
Yehlisa kancane inyanga engaphambi komcimbi uye ebangeni elingu-12.4-mile/20-kilometer.
Gear
Zonke izingubo, izicathulo, okokuvikela ilanga, ojosaka, njll., kufanele kuhlolwe ngezinsuku ezinde zokuqeqesha ngaphambi komcimbi.
Uma ubheka isimo sezulu nesimo sezwe, hlela lokho okuzodingeka futhi kususwe.
Zama izinto, njengabantu abafuni ukumangala ngokuthile okungajwayelekile emcimbini. Kusukela ekhanda kuye ozwaneni, hlola igiya, okuhlanganisa:
Izicathulo/amabhuzu, amasokisi, izingubo zangaphansi, ubhodisi, ihembe, ibhulukwe, isigqoko, ibhantshi, negiya lemvula.
Khetha izicathulo noma amabhuzu okuhamba futhi uwagqoke ngezinsuku ezinde zokuqeqesha ukuze uwaphule futhi uqinisekise ukuthi ayasebenza.
Ojosaka kufanele bahlolwe ngezinsuku ezinde zokuqeqesha ukuze kuqinisekiswe ukuthi bangathwalwa ngokunethezeka emabangeni amade futhi babe namandla adingekayo.
Khetha izindwangu ze-wicking ezivumela isikhumba ukuba siphefumule futhi sipholile, ikakhulukazi ngaphansi kwezingqimba. (U-Justin De Sousa et al., 2014 )
Abantu bazofuna ukugqoka amagiya afana nabahamba bemarathon uma ukuhamba kuzokuba ku-pavement noma i-asphalt.
Abantu bangashintsha amagiya abo uma umzila ungekho emgwaqeni noma ngezikhathi zonyaka ezahlukene. Thola ukuthi yini abanye abahamba amabanga amade abagqoke emzileni ofanayo noma emcimbini.
Abantu bangaxhumana nabanye abahamba ngezinyawo ngenkundla yezokuxhumana noma bathole izimpendulo zemibuzo evame ukubuzwa kuwebhusayithi yomcimbi noma yendawo okuyiwa kuyo.
Abantu bangaphinda baxhumane nomqondisi womcimbi ngewebhusayithi noma izinkundla zokuxhumana.
Nutrition
Ukudla okufanelekile kwezemidlalo kuzolungiselela umzimba umsebenzi wokukhuthazela.
Isibonelo, abantu bayanconywa ukuthi balandele ukudla okuhlanganisa ama-70% ama-carbohydrates, ama-20% amaprotheni, nama-10% amafutha.
Gwema ukudla okunamaprotheni amaningi, njengoba kungabangela izinkinga ze-hydration futhi kucindezele izinso zakho ngaphansi kwezimo zokuhamba ezikhuthazelayo. (U-Marta Cuenca-Sánchez et al., 2015)
Ziqeqeshe ngamanzi, iziphuzo zezemidlalo, ukudla, nokudla okulula okuyiswe emcimbini, futhi ungachezuki kukho ngesikhathi somcimbi.
Amanzi ayadingeka amakhilomitha angu-20 nangaphansi kwemicimbi, kodwa isiphuzo sezemidlalo esishintsha i-electrolyte singaba ngcono ekuhambeni okude.
Ukunciphisa noma ukushiya ngaphandle ushukela kungaba lula esiswini.
Iba nokudla okulula okupakishwe kusengaphambili futhi kubhalwe izikhathi ezizodliwa.
Umuntu ngamunye udinga ukudla amafutha namaprotheni kumabanga e-ultramarathon - lokhu kungavela ku-trail mix, amasemishi ebhotela lamantongomane, kanye nezindawo zikashokoledi ezinamantongomane.
Ama-carbohydrate anganikezwa ngama-gel ezemidlalo noma imigoqo yamandla.
Kunconywa ukugwema imikhiqizo eyenzelwe amabanga amafushane kanye nemidlalo yamandla njengoba ingabangela izinkinga zokugaya ukudla lapho uhamba amabanga amade.
Ukuhlela Ukuhamba
Ukuhlela kuqala ngokuzibekela imigomo. Okucatshangelwayo kuhlanganisa:
Isikhathi sonyaka
ibanga
Ezokuthutha eziya emcimbini
Izidingo zejubane lomcimbi
Iphrofayili ye-Altitude ne-hill
Isimo sezulu
Abantu ngabanye banconywa ukuthi:
Lungiselela ngokucwaninga imizila nemizila.
Funda amamephu wezifundo ukuze wazi ukuthi yiziphi izinsizakalo ezinikezwayo endleleni nokuthi yini abantu okufanele balethe.
Hamba ibanga elide ngaphandle komcimbi osekelayo.
Xhumana nabantu abake bahamba esifundweni.
Yazi isimo sezwe nezindawo zelanga eliphelele, amagquma, indawo egandayiwe, imizila yemvelo, nomthunzi.
Uma kungenzeka, shayela isifundo ukuze ujwayelane nayo.
Abantu ngabanye bangakwazi ukuthola izinhlelo zokusebenza ezidizayinelwe umzila wabo.
Ukuthatha Amakhefu Nokuphumula
Ikhefu elivamile kufanele libe lifushane - ukusebenzisa indlu yokugezela, ukudla ukudla okulula, ukubuyisela amanzi emzimbeni, ukubopha izicathulo, noma amabhandishi.
Umzimba ungaqina ngokushesha ngesikhathi sekhefu futhi uthathe imizuzu embalwa ukubuyisela ijubane lokuhamba ngemva kwekhefu elide.
Izincomo kungase kube ukuthatha ikhefu lokuhamba ngezinyawo, okusho ukuqhubeka uhamba kodwa uhamba kancane kakhulu.
Ukunakekela izinyawo
Abantu bazobe sebetholile okubasebenzelayo mayelana nezicathulo, amabhuzu, amasokisi, njll., ngezinsuku ezinde zokuqeqesha ukuvimbela amabhamuza nokulimala. Kunconywa ukuzama amasu ahlukene, ahlanganisa:
Itheyiphu yezemidlalo
Ama-blister block pads
Amahlumela
namawoyela
Amasokisi ama-Wicking kanye/noma anezendlalelo ezimbili
I-Moleskin
Yima lapho ubona khona ukucasuka lapho uhamba futhi udokotela unyawo lwakho ngetheyiphu, amabhandishi amabhantshisi, nanoma iyiphi indlela esebenza kahle kakhulu.
Umzimba wakhelwe ukuhamba. Ukuhlela kanye ukuqeqeshwa ngokufanelekile ngaphambi kokuthatha uhambo olude noma uhambo lwezinsuku eziningi kuzoqinisekisa i-marathon ephephile nejabulisayo.
Hamba Kangcono, Uphile Kangcono
VIDEO
Okubhekwayo
U-De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Imiphumela yehembe lendwangu esusa umswakama ekuphenduleni ngokomzimba nangokwengqondo ngesikhathi sokuzivocavoca okukhulu ekushiseni. I-ergonomics esetshenzisiwe, 45(6), 1447-1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Izingxabano ezizungezile ukudla okunamaprotheni amaningi: umphumela wokusuthisa kanye nempilo yezinso namathambo. Intuthuko kwezokudla (Bethesda, Md.), 6(3), 260–266. doi.org/10.3945/an.114.007716
by UDkt Alex Jimenez Ukufaneleka , Amandla Namandla
Kubantu abaqala ukuphakamisa izinsimbi, amayunithi emoto abalulekile ekunyakazeni kwemisipha. Ingabe ukwakha amayunithi ezimoto engeziwe kungasiza ukwakha amandla nokugcina imisipha yomzimba?
Amayunithi Ezimoto
Amayunithi ezimoto alawula imisipha yohlaka lwamathambo futhi angamandla abangela konke ukunyakaza komzimba. (C J. Heckman, Roger M. Enoka 2012 )
Ukuphakamisa izisindo njalo kuqeqesha umzimba ukuthi ukhiqize amayunithi emoto amaningi namandla.
Imihlahlandlela evamile incoma ukuphakamisa izisindo zawo wonke amaqembu emisipha izinsuku ezimbili kuya kwezintathu ezingalandelani ngeviki.
Ukuvumelana kusiza ukugcina imisipha yemisipha.
Ukuqhubekela phambili okuvamile kwandisa ingozi ye-plateauing.
Lokho Abayikho
Ukuzivocavoca kukhulisa amandla emisipha yomzimba, kuyilapho ukuhlala nokungenzi lutho kuwenza buthaka. Iyunithi ye-motor iyiseli/neuron eyodwa enikeza imizwa ukuze ingabi nalutho iqembu lemisipha yamathambo. I-neuron ithola izimpawu ezivela ebuchosheni ezishukumisa yonke imicu yemisipha kuleyo yunithi yemoto ethile ukuze ikhiqize ukunyakaza.
Imisipha ihlanganisa izinhlobo ezahlukene ze-fiber.
Zinamathele emathanjeni ngezicubu ezixhumeneyo, ezinamandla kunomsipha.
Amayunithi emoto amaningi ahlakazeka kuwo wonke umsipha.
Amayunithi ezimoto asiza ukuqinisekisa ukuthi amandla okufinyeza kwemisipha asakazwa ngokulinganayo kuwo wonke umsipha.
Amayunithi ezimoto anosayizi abahlukene futhi asebenza ngendlela ehlukile kuye ngokuthi awenza kuphi futhi enzani.
Amayunithi emoto amancane angakwazi ukuvala imicu emihlanu noma eyishumi kuphela. Isibonelo, ukucwayiza noma ukuhogela.
Amayunithi emoto amakhulu angahlanganisa amakhulukhulu emicu yemisipha yokunyakazisa ukushwibeka noma ukugxuma.
Indlela Abasebenza Ngayo
Inani lamayunithi acushiwe lincike kumsebenzi. Ukufinyela kwemisipha okuqinile kudinga okwengeziwe. Nokho, kudingeka amayunithi ambalwa ukuze kufezwe ukunyakaza kwabantu abasebenzisa umzamo omncane.
Isivumelwano
Lapho iyunithi ithola isignali evela ebuchosheni, imicu yemisipha iyafinyela kanyekanye.
Amandla akhiqizwayo ancike ekutheni mangaki amayunithi adingekayo ukuze kufezwe umsebenzi. (Purves D. et al., 2001 )
Isibonelo, ukucosha izinto ezincane njengepeni nephepha kudinga amayunithi ambalwa kuphela ukukhiqiza amandla adingekayo.
Uma uthatha i-barbell esindayo, umzimba udinga amayunithi engeziwe ngoba amandla engeziwe ayadingeka ukuphakamisa umthwalo osindayo.
Umzimba ungakha amandla engeziwe ngemisipha enamandla.
Lokhu kwenzeka lapho uphakamisa izinsimbi njalo futhi ulayisha ngokweqile imisipha ngesisindo esingaphezu kwalokho abakwazi ukusiphatha.
Le nqubo yaziwa ngokuthi ukuzivumelanisa nezimo.
Ukuzijwayeza
Inhloso yokuphakamisa izinsimbi iwukuba inselele imisipha ukuze ivumelane nenselele entsha futhi ikhule ngamandla nesisindo. Amayunithi ezimoto ayingxenye enkulu yenqubo yokujwayela. (UDkt. Erin Nitschke. I-American Council on Exercise. 2017 )
Lapho uqala ukuqeqeshwa kwesisindo, ubuchopho buqoqa amayunithi engeziwe njalo lapho umsipha ufinyezwa. (Pete McCall. I-American Council on Exercise. 2015 )
Njengoba abantu beqhubeka nokusebenza, ikhono labo lokukhiqiza amandla amaningi liyakhula futhi amayunithi asebenze ngokushesha okukhulu.
Lokhu kwenza ukunyakaza kusebenze kahle.
Abantu bangakhuphula ukuqashwa kweyunithi yezimoto ngokuqhubeka bekhulisa inselele yesisindo emisipha yabo.
Intuthuko iyadala inkumbulo yokunyakaza .
Ubudlelwano phakathi kobuchopho, imisipha, namayunithi emoto buyasungulwa ngisho noma umuntu eyeka ukusebenza. Izindlela zisekhona noma ngabe umuntu uthatha isikhathi esingakanani.
Uma ubuyela ku ukuqeqeshwa , umzimba uzokhumbula indlela yokugibela ibhayisikili, ukwenza i-bicep curl, noma i-squat.
Kodwa-ke, imisipha ngeke ibe namandla afanayo njengoba amandla adinga ukuvuselelwa kanye nokukhuthazela okungenzeka ukuthi kulahlekile.
Yinkumbulo yokunyakaza esele.
Ukuqeqeshwa Kwezempi Nokunakekelwa Kwe-Chiropractic: Ukwandisa Ukusebenza
VIDEO
Okubhekwayo
U-Heckman, CJ, & Enoka, RM (2012). Iyunithi yezimoto. I-Comprehensive Physiology, 2(4), 2629-2682. doi.org/10.1002/cphy.c100087
Purves D, Augustine GJ, Fitzpatrick D, et al., abahleli. (2001). Isayensi yezinzwa. Uhlelo lwesi-2. I-Sunderland (MA): I-Sinauer Associates; 2001. Uphiko Lwezimoto. Itholakala ku: www.ncbi.nlm.nih.gov/books/NBK10874/
UDkt. Erin Nitschke. I-American Council on Exercise. (2017). Indlela Imisipha Ekhula Ngayo (Isayensi Yokuzivocavoca, Indaba. www.acefitness.org/resources/everyone/blog/6538/how-muscle-grows/
Pete McCall. I-American Council on Exercise. (2015). Izinto Eziyi-10 Okufanele Uzazi Ngama-Muscle Fibers (Isayensi Yokuzivocavoca, Indaba. www.acefitness.org/resources/pros/expert-articles/5411/10-things-to-know-about-muscle-fibers/
by UDkt Alex Jimenez Ukufaneleka , Impilo
Kubantu abathathe isinqumo sokuqala ukuvocavoca umzimba ukuze bathole ukuqina nempilo, ukuhamba kuyindawo enhle yokuqala. Ingabe ukuhlela ishejuli yokuzivocavoca ukuhamba kungasiza abantu ukuthi bagcine isimiso sokufaneleka futhi sithuthukise ukubekezela nesivinini ngokushesha?
Ukuhamba Ukuzivocavoca Uhlelo Lokuhlela
Nakuba noma yiliphi inani lokuhamba lizuzisa impilo, abantu ngabanye bangandisa izinzuzo ngokuhamba kakhulu ngesonto noma ngokwandisa ijubane. Ukuhamba ngokushesha imizuzu engu-30 ngosuku, okuyimizuzu engu-150 ngesonto, kunconywa ochwepheshe bezempilo ukunciphisa izingozi zenhliziyo, unhlangothi, isifo sikashukela, nezinye izimo. (Centers for Disease Control and Prevention. 2022 )
Abantu abanezimo zempilo eziqhubekayo kufanele bakhulume nodokotela wabo ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca.
Abaqalayo bayakhuthazwa ukuthi bagxile ekusebenziseni indlela efanele yokuhamba kanye namasu ukuze bathuthukise kancane kancane amandla nokukhuthazela.
Ubude besikhathi esikhulayo noma ukuqina kungasiza uma ukuncipha kwesisindo kuwumgomo.
Ukuthuthukisa ukudla kuyadingeka futhi ukuze uthole imiphumela engcono kakhulu.
Abantu bangakha imikhuba yokuhamba enempilo ngokulandela uhambo.
Luhlelo
Uhlu lokuhlola
Abantu bangahamba ngaphandle, ngaphakathi endlini, noma ku-a umshini wokuhamba ngezinyawo .
Gqoka izicathulo nezingubo ezifanele zokugijima.
Hlola ukuma kokuhamba.
Hamba ngesivinini esilula imizuzu embalwa ngaphambi kokuthatha isivinini.
Iviki Lokuqala
Isibonelo sokuthi ishejuli yokuzivocavoca umzimba ingabukeka kanjani, kodwa kuyalulekwa ukuthi uthintane nomqeqeshi oqeqeshiwe ukuze wakhe uhlelo lokufaneleka komuntu siqu.
Qala ngohambo lwemizuzu engu-15 ngejubane elilula.
Hamba izinsuku ezinhlanu ngesonto lokuqala.
Ukwakha umkhuba onempilo kuwumgomo, ngakho ukungaguquguquki kubalulekile.
Sabalalisa izinsuku zokuphumula, njengokwenza izinsuku ezi-3 nezi-6 zokuphumula.
Umgomo wamasonto onke - imizuzu engama-60 kuye kwengama-75
Iviki Lesibili
Engeza imizuzu emihlanu, ngakho isikhathi sokuhamba sikhula kancane kancane.
Umgomo wamasonto onke - imizuzu engama-80 kuye kwengama-100
Iviki Lesithathu
Engeza eminye imizuzu emihlanu ngeseshini ngayinye, ngakho ukuhamba kukhuphuke kube yimizuzu engama-25.
Umgomo wamasonto onke - imizuzu engama-100 kuye kwengama-125
Isonto Lesine
Engeza eminye imizuzu emihlanu ukwandisa uhambo lube yimizuzu engama-30.
Umgomo wamasonto onke - imizuzu engama-120 kuye kwengama-150
Abantu abathola noma yiliphi isonto linzima baphakanyiswa ukuthi baliphinde lelo sonto esikhundleni sokwengeza isikhathi baze bakwazi ukuthuthuka ngokwemvelo. Uma sebekwazi ukuhamba imizuzu engama-30 ngesikhathi ngokunethezeka, abantu balungele ukuvivinya umzimba okuhlukahlukene okuhlukahlukene ukuze bengeze umfutho nokukhuthazela. Uhlelo lokuhamba lwamasonto onke lungabandakanya:
Ukuhamba okude
Ukuhamba okunamandla kakhulu
Ukuhamba okwakha isivinini
Abaqalayo Ukuhamba Isivinini
Inhloso yomuntu ngamunye kufanele kube ukuhamba ngokushesha ukuze azuze ukujima okunamandla amaphakathi. Lokhu ukuqina okuhlotshaniswa nezinzuzo eziningi zezempilo.
Ukuhamba ngokushesha kufanele kuzwakale kanje:
Ukuphefumula kunzima kunokujwayelekile.
Uyakwazi ukuxoxa ngokugcwele ngenkathi uhamba.
Hhayi ukuphelelwa umoya. (Siti Ruzita Mahmod et al., 2018 )
Uma ijubane lihamba kancane futhi izinga lokushaya kwenhliziyo liphansi phakathi namasonto okuqala, lokhu kuvamile.
Umgomo wokuqala uwukuhamba imizuzu engu-30 kuya kwengu-60 ngosuku ngaphandle kokulimala.
Ukwengeza isivinini nokuqina kancane kancane.
Ukuhlala ungaguquguquki ekuhambeni njalo ngaphambi kokuzama ukuhamba ngokushesha nangesikhathi eside.
Ukusebenzisa ukuma kahle kokuhamba nokunyakaza kwengalo kuzosiza ekuhambeni ngokushesha.
Ukuze unciphise ingozi yokulimala, kancane kancane wandise ubude bokuhamba noma ijubane, uguqule ingxenye eyodwa kuphela ngesikhathi.
Abantu bangacabanga ukujoyina iqembu labahamba ngezinyawo noma iklabhu ukuze kube nabanye abangahamba nabo kanye nokugqugquzela ukugcina ukuhamba njalo.
Izivivinyo Zasekhaya Zokunciphisa Izinhlungu
VIDEO
Okubhekwayo
Centers for Disease Control and Prevention. (2022). Mungakanani Umsebenzi Womzimba Owudingayo Abantu Abadala? Kubuyiswe kusuka www.cdc.gov/physicalactivity/basics/adults/index.htm
Centers for Disease Control and Prevention. (2022). Ukulinganisa Ukuqina Komsebenzi Womzimba. Kubuyiswe kusuka www.cdc.gov/physicalactivity/basics/measuring/index.html
Centers for Disease Control and Prevention. (2022). Izinga Lenhliziyo Eliqondisiwe kanye Nesilinganiso Senhliziyo Esikhulu Esilinganiselwe. Kubuyiswe kusuka www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
I-Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Imithelela yokuzivocavoca okukhulayo kwe-cardiorespiratory ngezinga lokukhuluma kanye nokuqina okulinganiselwe kokuzivocavoca kusetshenziswa ukuhlolwa kwenkulumo yokubala. Ijenali yesayensi yokwelapha ngokomzimba, 30(7), 933–937. doi.org/10.1589/jpts.30.933
