Uma unesifo sikashukela sohlobo 2, bese ufunda uhlelo lwethu lokwelashwa. Kuyo udinga ukufunda ukuthi imbangela yesifo sikashukela sohlobo 2 ukumelana ne-insulin - ukuzwela okungekuhle kwamaseli esenzweni se-insulin. Ukumelana ne-insulin kuhlobene nobukhulu besisindo semisipha yakho kwesisindo samafutha esiswini sakho nasesinqeni sakho. Uma izicubu zomzimba zinamafutha amancane emzimbeni, i-insulin engcono isebenza emangqamuzaneni futhi kuba lula ukulawula ishukela.
Ngakho-ke, udinga ukuzibandakanya kumandla okuzivocavoca ukuze wakhe izicubu zomzimba. Ukuqeqeshwa kwamandla kuyasiza nasezigulini ezinesifo sikashukela sohlobo 1, ngoba zibanikeza ithuba lokuthi bazizwe bephilile, babukeke kangcono, bakhuphule amandla nokuzethemba. Yini izivivinyo zamandla? Lokhu ukuphakamisa isisindo (ama-dumbbells kanye nama-barbells), ukuqeqeshwa simulators, ukudonsa-ups and push-ups.
Yiziphi izinzuzo zokuqeqeshwa kwamandla kwesifo sikashukela
Ukuqeqeshwa ngamandla endaweni yokuzivocavoca kuholela ekubonakaleni kokukhululeka kwemisipha nokuqina komzimba. Kepha umuntu ngamunye unale miphumela ngendlela yabo. Ungabona abantu abaningana abazibandakanya nohlelo olufanayo lokwakha umzimba. Ezinyangeni ezimbalwa, ezinye zazo zizoqina futhi zibe nemisipha eyengeziwe, kanti ezinye ngeke zibe noshintsho nakancane. Kuyiqiniso ngofuzo umuntu azuza ngalo njengefa.
Iningi lethu likwindawo ethile phakathi kwamaqiniso amabili. Othile ngenxa yokwakha umzimba uba namandla, kepha ngaphandle akubonakali kukho. Omunye umuntu, ngokungafani nalokho, uthola izicubu zokuphumula, kepha akamniki amandla wangempela. Owesithathu uthola bobabili. Ukuqeqesha abesifazane ngokuqina kuvame ukwenza amandla amakhulu, kepha ngokusobala akubonakali kakhulu kubo.
Kunoma ikuphi, uzothola izinzuzo ezinkulu kusuka ku-amateur weightlifting. Zizokusiza ukulawula kangcono ushukela wakho, futhi futhi zilethe ezinye izinzuzo - ngokomzimba, ngokwengqondo nangokomphakathi. Khumbula: ukusebenzisa i-Cardio kusindisa izimpilo zethu, futhi nokuqeqeshwa ngesisindo kuyenza ifanele. Ukuqeqeshwa kweCardio kuhamba ngejogging, ukubhukuda, ukuhamba ngamabhayisekili, ukuhamba ngomugqa, njll. Baqinisa uhlelo lwenhliziyo, bavuse umfutho wegazi, bavikele ukushaya kwenhliziyo futhi ngaleyo ndlela basindise izimpilo. Ukuzivocavoca amandla kuyalulama kusuka ezinkingeni ezihlobene nobudala ngokuhlangana, futhi futhi kunikeze ithuba lokuhamba uqonde, ngaphandle kokudideka noma ukuwa. Ngakho-ke, ngenxa yamakilasi ejimini, impilo yakho ibafanele.
Ngaphezu kwalokho, noma yiluphi uhlobo lomsebenzi womzimba lonyusa ukuzwela kwamangqamuzana ukungena ku-insulin futhi luthuthukisa ukulawulwa kohlobo 1 lwesifo sikashukela.
Imisebenzi yokuzivocavoca iyithinta kanjani i-cholesterol
Ukuzivocavoca ngamandla kukhulisa izinga le-cholesterol “enhle” egazini bese kwehlisa ama-triglycerides. Ucwaningo lwakamuva luye lwabonisa ukuthi ukuqeqeshwa ngamandla (i-anaerobic esikhundleni se-aerobic) nakho kwehlisa ukugcwala kwe-cholesterol embi ku-serum yegazi. Yini enhle nembi cholesterol, ungafunda ngokuningiliziwe esihlokweni esithi "Isifo Sikashukela".
UDkt Bernstein cishe uneminyaka engama-80 ubudala, okuyiwona asehlale nesifo sikashukela sohlobo 1 iminyaka engama-65. Uzijwayeza njalo ukwenza imishini yokuzivocavoca futhi udla amaqanda ebhulakufesi nsuku zonke. Encwadini, uyaqhosha ngokuthi une-cholesterol egazini lakhe, njengomdlali we-Olimpiki. Indima eyinhloko, yiqiniso, idlalwa ngokudla okuphansi kwe-carbohydrate. Kepha ukuqeqeshwa kwamandla kuyasiza kakhulu kulokhu. Ukuvivinya umzimba ngokomzimba njalo kunciphisa kakhulu ingozi yokuhlaselwa yisifo senhliziyo, ukushaywa unhlangothi, kanye nokuxinana kwegazi ngezigaba zegazi. Lokhu kungenxa yokuthi umfutho wegazi uvamile, i-pulse yokuphumula kanye nezinga le-fibrinogen egazini liyancipha.
Ukwakha umzimba kubalulekile hhayi ngemisipha yethu kuphela, kodwa nakumathambo. Izifundo ezinamazinga amakhulu zifakazele ukuthi ukuqeqeshwa ngamandla kusiza ukukhulisa ukungazinzi kwamathambo, kunciphisa ubungozi be-osteoporosis. Njengomisipha, umzimba ugcina amathambo ayo enempilo njengoba asetshenziswa. Uma uphila impilo yokuhlala phansi futhi ungasebenzisi amathambo akho, bese uyalahlekelwa kancane kancane. Ukuzivocavoca imisipha ngokuqeqeshwa kwamandla, uqinisa namathambo. Ekugcineni, yonke imisipha inamathele emathanjeni. Lapho imicu yemisipha isenkontileka, amathambo namalunga ahamba, athola umthwalo awudingayo bese evikeleka ekuwohlokeni okuhlobene nobudala.
Ukuhlela kanjani ukuqeqeshwa kwamandla
Uyacelwa ukuthi ufunde futhi imikhawulo yemfundo yezomzimba yezinkinga zesifo sikashukela. Imikhawulo eminingi ihlobene ngokuqondile nokuqeqeshwa kwamandla. Ngasikhathi sinye, isethi yokuzivocavoca enama-dumbbells akhanyayo anesifo sikashukela esibuthaka ilungele cishe wonke umuntu. Kuzoba wusizo yize isifo sakho sikashukela sidale izinkinga emehlweni nase / noma ezinso. Ukuzivocavoca okwethulwe kuyo kukhanya kakhulu kangangokuba ubungozi bokungenzeka kobunzima busondele ku-zero.
Noma unezakhiwo nezimali zokuzihlomisa wena ngegumbi langasese elinemishini yokuzivocavoca, kungcono ukuthi ungakwenzi lokhu, kodwa ukuya ejimini yomphakathi. Ngoba kukhona ozokufundisa ukuthi ungaqeqesha kanjani, futhi uqinisekise ukuthi awukwedluli. Ukuzivocavoca kugcina kunendawo ekhuthaza ukuthi uqeqeshe, kunokuba uzilolonge. Futhi ubuningi bemishini yokuzivocavoca yasekhaya ayisetshenziswa futhi imbozwe ngothuli.
Ukuzivocavoca okuphakamisa umzimba kuyingozi kakhulu ngokwemibandela yokulimala nemithwalo eyeqile. Hlanganisa nabo okokugcina, lapho usuvele usuba 'khona ukukhwela' onolwazi. Uma uphakamisa ibha, khona-ke ngaso sonke isikhathi umuntu kufanele abe seduze futhi athole umshuwalense. Ungakwenza ngaphandle komgoqo nhlobo. Sebenzisa ama-dumbbells nokuzivocavoca kwimishini ehlukahlukene yokuzivocavoca. Kuyalulekwa ukusebenzisa ama-dumbbells aqinile, hhayi lezo eziqukethe amapuleti asindayo (ama-pancake). Ama-dumbbells aphelele aphephile ngoba ama-pancake ajwayele ukugoqa, ukuwa, futhi angalimaza izinzwani zakho.
Kubalulekile ukukwazi ukuzivocavoca amandla amaningi ngangokunokwenzeka ukuze uqeqeshe amaqembu emisipha ehlukene. Naka izingalo zakho, izindololowane, amahlombe, isifuba, isisu, emuva, kanye nemisipha yentamo. Sebenzela futhi kuzo zonke izigaqa zamaqembu emisipha ehlukene yemilenze ezoba ejimini yakho. Engxenyeni engezansi yomzimba womuntu kuqukethe amaqembu amancane wemisipha kunangaphezulu, ngakho-ke, ukuzivocavoca okuncane ngabo. Uma uvakashela indawo yokuzivocavoca nsuku zonke, khona-ke ngolunye usuku ungakwazi ukwenza izivivinyo ezingxenyeni ephezulu yomzimba, nangosuku olulandelayo - engxenyeni engezansi yomzimba. Ngoba ngemuva kokuzivocavoca kwe-anaerobic, izicubu zidinga amahora angaphezu kwama-24 ukululama ngokuphelele.
Push-ups - izivivinyo zamandla ezingabizi kakhulu
Ekuphetheni le ndatshana, ngifuna ukudonsela ukunakekela kwakho okukhethekile ekuqhubekeni kwe-up-ups. Lolu uhlobo olungabizi kakhulu lokuqeqeshwa kwamandla, ngoba aludingi ukuthenga ama-dumbbells, ama-barbells, nemishini yokuqina. Akudingeki nokuthi uye ejimini. I-Push-ups ingenziwa ngokuphelele ekhaya. Ngincoma ukuthi ngifunde incwadi ethi “ama-push-ups ayi-100 emasontweni ayi-7”, ebhalwe nguSteve Spires.
Uma usesimweni esibi somzimba, bese uqala ukusongela udonga, etafuleni noma emadolweni akho. Ngemuva kwamaviki ambalwa, izicubu ziba namandla, futhi ungacindezela phezulu usuka phansi. Funda kuqala imikhawulo kwimfundo yokuzivocavoca yesifo sikashukela. Uma i-push-ups ingahambisani nawe ngenxa yezizathu zezempilo, khona-ke sebenzisa isethi yokuzivocavoca ngama-dumbbells akhanyayo kwabanesifo sikashukela esibuthaka. I-Push-ups inketho engabizi kakhulu yokuzivocavoca ngamandla, futhi ngasikhathi sinye esebenza kakhulu ekuthuthukiseni impilo. Bahamba kahle ngokuqeqeshwa kohlelo lwezinhliziyo.
