Ukubaluleka Kwemishini Yokuzivocavoca Ekuzilolongeni
Eminyakeni yamuva nje, ukuphila okunempilo kuye kwaba yinto ethandwa kakhulu. Abantu abaningi baqale ukuzivocavoca njalo ukuze balondoloze ukuqina komzimba, banciphise isisindo, bakhe imisipha, futhi bathuthukise ikhwalithi yabo yokuphila iyonke. Phakathi kwezindlela ezahlukene zokuqeqesha, amajimu abe yinto ethandwayo ngenxa yezindawo zawo eziphelele, okuhlanganisa nezinhlobo eziningi zemishini yokuzivocavoca. Imishini yokuzivocavoca ingaphezu nje "kwezengezo" esikhungweni sokuzivocavoca; idlala indima ebalulekile ekwenzeni ukuzivocavoca kube ngempumelelo, kuphephe, kuhlelekile, futhi kulinganiswe. Lesi sihloko sizoxoxa ngokuthi kungani imishini yokuzivocavoca ibaluleke kangaka ekuzilolongeni komzimba, kokubili kwabaqalayo kanye nabadlali abanolwazi.
1. Kusiza Ukuzivocavoca Ngokuphephile, Ikakhulukazi Kwabaqalayo
Enye yezinselele ezinkulu kulabo abasanda kuqala ukuqina komzimba ingozi yokulimala ngenxa yobuchwepheshe obungafanele. Ukuzivocavoca okungenasisindo (njenge-barbells nama-dumbbell) kusebenza kahle kakhulu, kodwa kudinga ubuchwepheshe obuhle, ibhalansi, kanye nokulawula umzimba. Yilapho imishini yokuzivocavoca inikeza khona inzuzo enkulu.
Imishini ivame ukwakhiwa ngebanga lokunyakaza elinqunyiwe. Lokhu kusho ukuthi umsebenzisi "uqondiswa" kakhulu ukwenza ukunyakaza ngokwephethini efanele. Isibonelo, umshini wokucindezela isifuba usiza umsebenzisi ukuthi asunduze isisindo endleleni ezinzile, okunciphisa ingozi yokuma okungalungile kwamahlombe. Kwabaqalayo abangakaqondi ukuma okufanele noma abangakabi namandla anele okuzinza, imishini ingaba yindawo ephephile yokuqala ngaphambi kokuqhubekela ekuzivocavoceni okukhululekile.
Ngaphezu kwalokho, imishini eminingi inezihlalo ezilungisekayo, izindawo zokuphumula, izibambo, kanye nezivikelo zokuphepha. Lezi zici zisiza abasebenzisi ukulungisa ukuma kwemizimba yabo, okwenza ukujima kube ntofontofo futhi kunciphise ingozi yokulimala ngenxa yokuma okungafanele.
2. Kwenza kube lula ukugxila emisipheni eqondiwe
Ekuzilolongeni, enye yezinhloso eziyinhloko ukuqeqesha imisipha ethile. Imishini yokuzivocavoca isebenza kahle kakhulu ekuhlukaniseni imisipha, okuwukuqeqesha okuqondiswe eqenjini elithile lemisipha ngaphandle kokuphazamiseka okukhulu kweminye imisipha.
Isibonelo:
– Ukwelulwa kwemilenze kuhlose imisipha ye-quadriceps.
– Ukugoba kwemilenze kugxila emisipheni yemisipha ye-hamstring.
– Ama-Lat pulldown agcizelela imisipha engenhla yomhlane (i-latissimus dorsi).
– Umshini wokugoqa imisipha ye-biceps uqondisa imisipha ye-biceps ngokunyakaza okuqinile.
Uma usebenzisa izisindo ezikhululekile, umzimba udinga inani elikhulu lemisipha ezinzile ukuze ulondoloze ibhalansi. Lokhu kuhle kakhulu ekusebenzeni kahle, kodwa ngezinye izikhathi kungenza kube nzima ngabaqalayo ukuzwa imisipha eqondiwe isebenza ngenxa yobuchwepheshe obungafanele. Ngemishini, abasebenzisi bangagxila kakhulu ekuzweni ukufinyela kwemisipha eqondiwe, okuholela ekuthuthukisweni okucacile kokuqeqeshwa kanye nokwakhiwa kwemisipha okuhle kakhulu.
3. Sekela Intuthuko Elinganiswayo Neqhubekayo
Esinye sezimiso ezibalulekile zokufaneleka komzimba ukugcwala ngokweqile okuqhubekayo, okuhilela ukwandisa kancane kancane inselele yokuqeqesha ukuze umzimba ukwazi ukuzivumelanisa nezimo futhi uthuthuke. Imishini yokuzivocavoca yenza lokhu kube lula ngoba ukulungiswa komthwalo kuvame ukuba lula kakhulu: mane uhambise iphini esitokweni sesisindo noma ulungise izinga lokumelana.
Lokhu kulula kuvumela intuthuko eqhubekayo, ikakhulukazi kulabo abafuna ukuqeqeshwa okuhlelekile kodwa abangafuni ubunzima bokufaka nokususa izisindo. Ngaphezu kwalokho, umshini usiza abasebenzisi ukuphinda ukunyakaza ngamaphethini afanayo kusukela kuseshini kuya kwesinye. Lokhu kuhambisana kwenza ukuhlola intuthuko kube lula: abasebenzisi bangaqopha ngokunembile izisindo, ukuphindaphinda, kanye namasethi.
Kwabanye, lokhu kulula kwandisa ugqozi ngoba kulula ukulandelela imiphumela yokuqeqeshwa. Uma intuthuko ibonakala ngokucacile, ukuzithiba kuvame ukugcinwa kakhudlwana.
4. Kufanelekela Ukuvuselelwa Nezimo Ezikhethekile
Imishini yokuzivocavoca ibalulekile nakubantu abalulama ekulimaleni noma ababhekene nezimo ezikhethekile, njengezinkinga zamalunga, ubuhlungu bomhlane, noma ukuhamba okulinganiselwe. Ngenxa yokunyakaza kwayo okulawulwa kakhulu, imishini ingasetshenziswa ekuqeqeshweni kwamandla ngengozi encane kunokuzivocavoca okudinga amazinga aphezulu okuzinza.
Isibonelo, umuntu onezinkinga zomhlane ongezansi angase abe nobunzima bokwenza ama-squats nge-barbell. Ngaphandle kwalokho, angasebenzisa umshini wokucindezela imilenze ukuze aqhubeke nokusebenza imisipha yemilenze yakhe ngokusekelwa yi-backrest. Kwezinye izimo, umshini wekhebula noma umshini onesisindo esincane ungasiza ngokuzivocavoca kancane kancane kokuvuselelwa.
Yiqiniso, ukuvuselelwa okuphephile kufanele kusalandele iseluleko sikadokotela noma isazi sezokwelapha ngomzimba, kodwa ukutholakala kwemishini kunikeza inketho yokuzivocavoca enobungane ezimweni eziningi.
5. Ukusebenzisa Isikhathi Kahle Nokuzivocavoca Okuhlukahlukene
Abantu abaningi baya ejimini ngesikhathi esilinganiselwe. Imishini yokuzivocavoca ngokuvamile ishesha ukuyisebenzisa ngoba ayidingi ukulungiselela okuningi, njengokuhlela amapuleti okulinganisa isisindo noma ukuhlela indawo yokuqeqesha. Abasebenzisi bavele bafike, balungise indawo yabo yokuhlala, bakhethe izinsimbi zabo, bese beqala ukuzivocavoca.
Imishini iphinde inikeze izinhlobo eziningi zokuzivocavoca. Esifundweni esisodwa, umuntu angashintsha esuka emshinini wesifuba aye emshinini wangemuva, abese emshinini womlenze, bese eqeda ngomshini we-cardio njenge-treadmill noma ibhayisikili elingashukumi. Lolu hlobo lusiza ukuvimbela isithukuthezi ngenkathi kuqinisekiswa ukujima okulinganiselayo komzimba wonke.
Ukuhlukahluka kubalulekile futhi ukunciphisa ingozi yokulimala ngokweqile (ukulimala okubangelwa amaphethini okunyakaza okuphindaphindiwe) nokugcina ugqozi lokuqeqeshwa isikhathi eside.
6. Kusiza ngokuzivocavoca kwe-Cardio okuzinzile nokulinganiselwe
Ngaphezu kwemishini yokuqeqesha amandla, imishini ye-cardio nayo idlala indima ebalulekile ekuzilolongeni komzimba. Ama-treadmill, ama-elliptical, imishini yokugwedla, namabhayisikili amile avumela ukuzivocavoca kwenhliziyo okulinganisekayo. Abasebenzisi bangalungisa isivinini, ukumelana, kanye nobude besikhathi, futhi baqaphe ngisho nokushaya kwenhliziyo kanye nama-calories ashisiwe.
Inzuzo yemishini ye-cardio ukungaguquguquki. Ukugijima ngaphandle kungathinteka yisimo sezulu, izimo zomgwaqo, kanye nokuphepha. Nge-treadmill, ungazivocavoca nganoma yisiphi isikhathi, ulungise izilungiselelo ukuze zivumelane nezidingo zakho. Imishini efana ne-ellipticals nayo ithambile kakhulu emalungeni akho, njengoba ivame ukufaka ingcindezi encane emadolweni nasemaqakaleni akho kunokugijima.
Kulabo abaphishekela imigomo yokwehlisa isisindo noma yokukhulisa amandla, imishini ye-cardio isiza ukugcina ukuqina kokuzilolonga endaweni oyifunayo.
7. Isekela Ukuqeqeshwa Kwawo Wonke Amazinga
Imishini yokuzivocavoca ivame ukubhekwa njengabaqalayo kuphela, kodwa abadlali abanolwazi nabo bayazuza kuyo. Abakhi bomzimba abaningi, isibonelo, basebenzisa imishini ukukhulisa ukuvuselelwa kwemisipha ekupheleni kweseshini yokuqeqesha (njengomqedi) noma ukuqeqesha imisipha ethile ngokugxila kakhulu ekuhlukanisweni.
Ngaphezu kwalokho, umshini uvumela amasu athuthukile anjengokuthi:
– Isethi yokwehlisa (ukwehlisa isisindo kancane kancane ngaphandle kokuma kancane),
– I-Superset (ukuhlanganisa izivivinyo ezimbili ezilandelanayo),
– Isikhathi esingaphansi kokucindezeleka (ukwehlisa ijubane ukuze kwandiswe isikhuthazo).
Lezi zindlela kulula ukuzenza ngemishini ngenxa yokulungiswa komthwalo okusheshayo kanye nokunyakaza okuzinzile. Ngakho-ke, imishini ayiyona "ephansi" kwamanye amathuluzi; ingamathuluzi ahlakaniphile angasetshenziswa ngezinjongo ezithile.
Isiphetho
Imishini yokuzivocavoca idlala indima ebalulekile ekuzilolongeni ngoba ihlinzeka ngokuphepha, ukuzinza, ukuthuthuka kalula, kanye nokuzivocavoca okulinganiswayo. Kwabaqalayo, imishini isiza ekwakheni isisekelo samandla nokuqonda ukunyakaza okufanele. Kwamazinga aphakathi kuya kwathuthukile, imishini iyithuluzi eliphumelelayo lokuhlukaniswa kwemisipha, ukushintshashintsha kokuzivocavoca, kanye nokwanda kwamandla okusebenzayo. Ngaphezu kwalokho, imishini ye-cardio yandisa izinketho zokuzivocavoca ukuze ithuthukise ukukhuthazela futhi isekele izinhlelo zokunciphisa isisindo.
Ekugcineni, impumelelo yokufaneleka komzimba ayigcini nje ngemishini esetshenziswayo, kodwa futhi imayelana nokungaguquguquki, ubuchwepheshe obufanele, kanye nohlelo lokuqeqesha olufanele. Kodwa-ke, akunakuphikwa ukuthi imishini yokuzivocavoca yenza uhambo lokufaneleka lube lula, luphephe, futhi lugxile kakhulu. Ngokuyisebenzisa ngokuhlakanipha, noma ubani angafinyelela imigomo yakhe yokufaneleka ngendlela engcono kakhulu futhi eqhubekayo.
