ClickCease
+ 1-915-850-0900 spinedoctors@gmail.com
Khetha Page

Amandla kunye nokomelela

UQeqesho lwaMandla kunye nokomelela kweklinikhi yangasemva. Ezi ntlobo zeenkqubo zokumisela iimeko zezo zombini iimbaleki kunye noluntu ngokubanzi. Banokufikelela kumanqanaba aphezulu amandla obuqu kunye nokomelela, okubenza bakwazi ukufikelela kwiinjongo zabo zokomelela. Amandla achazwa njengamandla okwenza amandla amaninzi ngokukhawuleza. Iyafuneka kwiintshukumo zeembaleki ezinje ngokuzilolonga (ukucoca & ukuxhuzula), ukujinga ilulwane, iklabhu yegalufa, irakethi yentenetya, kunye nokubaleka kwindawo yokuwisa.

Amandla afuna amandla kunye nesantya ukuphuhlisa amandla. Amandla ngumlinganiselo we-force muscle / s unokusebenza ngokuchasene nomthwalo wangaphandle. Uvavanyo olunye lwe-rep luphezulu lwenziwa apho abantu bavavanya obona bunzima bukhulu banokubuphakamisa ngelixa begcina imo efanelekileyo. Isantya sokunyakaza asibalulekanga kuvavanyo lwamandla. UDkt Alex Jimenez unikeza ingqiqo kwiindlela ezahlukeneyo kunye nokuzivocavoca kwaye uchaza ingozi enokwenzeka yokulimala kuqeqesho lwamandla ngokusebenzisa amanqaku akhe amaninzi.


Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Ngaba ukuthatha inxaxheba kumdlalo owuthandayo iintsuku eziliqela ngeveki kunokunceda abantu abazama ukomelela okanye ukugcina umgangatho othile wempilo?

Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Ezemidlalo For Fitness

Ukuchitha iiyure kwindawo yokuzivocavoca ngamanye amaxesha kunokuziva ngathi ngumsebenzi onzima, ngakumbi kubantu abakhetha imidlalo ekhuphisanayo okanye yolonwabo kunoqeqesho oluqhelekileyo lwentliziyo kunye nokuxhathisa. Imidlalo eyahlukahlukeneyo ifuna kuphela ixesha, amandla, isinxibo esaneleyo, nokukulungela ukudlala. Nantsi imidlalo embalwa yokufaneleka enokunceda ukuphucula impilo yonke kunye nokuphila kakuhle.

Ukukhwela ibhayisekile kunye nokukhwela ibhayisekile eNtabeni

Ukukhwela ibhayisekile ngowona mdlalo ubalaseleyo wokomelela. Nokuba kusezindleleni okanye ezindleleni, ngokukhawuleza okanye kancinci, kukuzilolonga okumangalisayo kwe-aerobic kwaye kuluncedo kwimisipha yomlenze, ngakumbi i-quads, i-glutes, kunye ne-hamstrings. Uphando lubonise ukuba, ngakumbi kwabo banesifo seswekile, ukukhwela ibhayisekile kunokwehlisa umngcipheko wokufa ngaphambi kwexesha. (UMathias Ried-Larsen et al., 2021)

  • Kukho iibhayisikili ezifanelekileyo kuyo yonke iminyaka kunye nezigaba.
  • Abaqalayo baqala ngeendledlana ezigangathiweyo.
  • Amanqanaba aphakathi ukuya kwinqanaba eliphezulu angazibandakanya kwindlela yokukhwela ibhayisekile kunye nokukhwela ibhayisekile entabeni.
  • Imidyarho yebhayisekile yendlela okanye yeentaba zabantu abafuna ukukhuphisana.

Imidlalo yeRacket

Abadlali beRacket bezemidlalo basukela kuyo yonke iminyaka kunye namanqanaba okuqina, inqanaba lokungena ukuya kukhuphiswano oluphezulu, kwaye zonke zibonelela ngokuzilolonga ngamandla.

  • Imidlalo yeRacket ijolise kwizihlunu ezingasemva, amagxa, iingalo, isifuba, i-quads, i-glutes, i-hamstrings kunye nombindi.
  • Imidlalo yeRacquet nayo ibonakaliswe ukunciphisa umngcipheko wokufa kwesifo senhliziyo. (Pekka Oja et al., 2017)
  • Dibanisa oko kunye nonyamezelo, isantya, ibhalansi, kunye nobuchule obufunekayo ukukhuphisana, kwaye abantu baya kukhawuleza babone ukuba le midlalo mibini inokunika njani umthambo omangalisayo ngelixa ikwatshisa itoni yeekhalori.

Golf

Ukuze igalufa ibe ngumdlalo wokuzilolonga, abantu kufuneka bahambe yonke imingxunya ngelixa bephethe okanye betyhala iiklabhu.

  • Into efunekayo yinkxaso yezihlangu.
  • Ukuhamba kwikhosi kunokuba neenzuzo ezininzi zempilo, kubandakanya intliziyo kunye nempilo yokuphefumla. (AD Murray et al., 2017)
  • Igalufa ngumdlalo umntu anokuthi athathe inxaxheba kuwo nakweliphi na inqanaba lobomi.

Sports Water

Ukukhwela inqanawa, ukubheqa, ukukhwela inqanawa, kunye nokuhamba ngephenyane kunokubonelela ngesisombululo sokuqina kwabantu abonwabela ngaphandle. Le midlalo yonyusa izinga lokubetha kwentliziyo, iphucula ukunyamezela kwezihlunu kunye namandla, kwaye itshise iikhalori ezinzulu. (UThomas Ian Gee et al., ngo-2016)

Swimming

Imisebenzi efuna izihlunu zomzimba eziphezulu kunye nezisezantsi zisebenze kunye zikumgangatho ophezulu kwimidlalo ukuze ube sempilweni. Ukuqubha kolona qeqesho lugqibeleleyo lomzimba kuye nabani na okhangela indawo ebukhali kunye nokhuphiswano efuna amandla kunye nonyamezelo.

  • Ngumdlalo okanye umsebenzi othambileyo kumalungu. (UGrace H. Lo et al., 2020)
  • Ukuqubha inokuba ngumdlalo wonyaka wonke onamanqanaba ahlukeneyo okhuphiswano.

Uqeqesho lweTriathlon

Ukuqeqeshwa kwe-Triathlon kubadlali bexesha elide abafuna ukuphucula ukunyamezela kunye namandla kunye nokuzivocavoca abaqalayo abafuna injongo; ngowona mdlalo wokomelela.

  • Ukubaleka, ukukhwela ibhayisekile, kunye nokuqubha kunye kucelomngeni kuzo zonke izihlunu kwaye kwandisa kakhulu ukomelela kwe-aerobic kunye ne-anaerobic. (Naroa Etxebarria et al., 2019)
  • Kukho into kuwo onke amanqanaba okuqina, ukusuka kukhuphiswano lweembaleki ezimfutshane ukuya kwimisitho ye-Ironman epheleleyo.

Ibhola yebasketball kunye neVolleyball

Ibhola yebhola ekhatywayo kunye nebhola yevoli zibonelela ngeenzuzo zomzimba zokuzilolonga. Le midlalo ifuna i-sprinting, pivoting, kunye nokutsiba, nto leyo ebandakanya inkqubo yentliziyo kwaye yomeleza zonke izihlunu. Ukudlala ibhola yevoli esantini kwenza izihlunu zisebenze nzima.

  • Yomibini imidlalo ifanelekile kumanqanaba amaninzi okuqina.
  • Abaqalayo bayacetyiswa ukuba bafunde izakhono ezisisiseko kwaye bahambe ngee-drill ngaphambi kokufudukela kwimidlalo okanye kwimidlalo.
  • Zomibini imidlalo zifuna intshukumo rhoqo, ukwandisa umngcipheko nzakala, ngoko ke kubalulekile ukufunda izinto ezisisiseko.

Thetha nomboneleli wezempilo ngaphambi kokuba uqalise inkqubo entsha yokwenza umthambo okanye wongeze umsebenzi omtsha kwirejimeni yokuzilolonga.


Ukulimala kweMidlalo yaseLumbar


Ucaphulo

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). Umbutho wokuHamba ngeBhayisikile kunye ne-Cause yonke kunye ne-Cardiovascular Disease Ukubhubha phakathi kwabantu abanesifo seswekile: Uphando olulindelekileyo lwaseYurophu kwi-Cancer and Nutrition (EPIC) Study. I-JAMA iyeza zangaphakathi, i-181 (9), i-1196-1205. doi.org/10.1001/jamainternmed.2021.3836

Oja, P., Kelly, P., Pedidic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Imibutho yeentlobo ezithile zemidlalo kunye nokuzivocavoca kunye nonobangela kunye nokufa kwezifo zentliziyo: isifundo seqela labantu abadala baseBritani abangama-80 306. Ijenali yaseBrithani yonyango lwezemidlalo, 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). Ubudlelwane phakathi kwegalufa kunye nempilo: uphononongo lwe-scoping. Ijenali yaseBrithani yonyango lwezemidlalo, i-51 (1), i-12-19. doi.org/10.1136/bjsports-2016-096625

Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Ukuphonononga iimpembelelo zoQeqesho oluQhelekileyo loQeqesho lwaMandla okuRoqa kuMandla kunye noPhuhliso lwaMandla kunye ne-2,000 m yokuSebenza ngokuBhexa. Ijenali ye-kinetics yabantu, i-50, i-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). Ubungqina bokuba ukuQubha kunoKhusela i-Knee Osteoarthritis: Idatha evela kwi-Osteoarthritis Initiative. PM & R : ijenali yokulimala, umsebenzi, kunye nokuvuselelwa, i-12 (6), i-529-537. doi.org/10.1002/pmrj.12267

Etxebarria, N., Mujika, I., & Pyne, DB (2019). Uqeqesho kunye nokuLungela uKhuphiswano kwi-Triathlon. Imidlalo (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101

IsiKhokelo kwiiYunithi zeMoto: Izibonelelo zoQeqesho lobunzima

IsiKhokelo kwiiYunithi zeMoto: Izibonelelo zoQeqesho lobunzima

Kubantu abaqala ukuphakamisa iintsimbi, iiyunithi zeemoto zibalulekile kwintshukumo yemisipha. Ngaba ukwakha iiyunithi ezininzi zeemoto kunceda ukwakha amandla kunye nokugcina ubunzima bezihlunu?

IsiKhokelo kwiiYunithi zeMoto: Izibonelelo zoQeqesho lobunzima

Iiyunithi zeeMoto

Iiyunithi zeemoto zilawula izihlunu zamathambo kwaye zingamandla emva kwayo yonke intshukumo yomzimba. (C J. Heckman, Roger M. Enoka 2012)
Oku kuquka iintshukumo zokuzithandela ezifana nokuphakamisa iintsimbi kunye neentshukumo ezinganyanzelekanga ezifana nokuphefumla. Xa uphakamisa izinto kunye neentsimbi, umzimba uqhelana neemfuno zeyunithi yemoto, okuthetha ukuba abantu kufuneka baqhubeke bebonyusa ubunzima ukuze baqhubele phambili.

  • Ukuphakamisa iintsimbi rhoqo kuqeqesha umzimba ukuba wenze iiyunithi zeemoto ezininzi kunye namandla.
  • Izikhokelo ngokubanzi zincoma ukuphakamisa iintsimbi kuwo onke amaqela emisipha ezimbini ukuya kwezintathu iintsuku ezingalandelelanayo ngeveki.
  • Ukuhambelana kunceda ukugcina ubunzima bemisipha.
  • Ukuqhubela phambili rhoqo kwandisa umngcipheko we-plateauing.

Ziziphi

Ukuzilolonga kwandisa ukomelela kwezihlunu zomzimba, ngoxa ukuhlala kunye nokungenzi nto kuwenza buthathaka. Iyunithi yemoto yiseli yemithambo-luvo enye/neuron ebonelela ngemithambo-luvo ukuba ingabikho kwiqela lemisipha yamathambo. I-neuron ifumana imiqondiso ebuchotsheni evuselela yonke imicu yezihlunu kuloo yunithi yemoto ukuvelisa intshukumo.

  • Izihlunu ziquka iindidi ezahlukeneyo zefiber.
  • Zidityaniswe emathanjeni anezicubu ezixhumeneyo, ezinamandla kunezihlunu.
  • Iiyunithi ezininzi zeemoto zisasazwa kuwo wonke umsipha.
  • Iiyunithi zeemoto zinceda ukuqinisekisa ukuba amandla okunciphisa imisipha asasazeka ngokulinganayo kuwo wonke umsipha.
  • Iiyunithi zeemoto zinobukhulu obahlukeneyo kwaye zisebenza ngokwahlukileyo kuxhomekeke apho kwaye zenza ntoni.
  • Iiyunithi zeemoto ezincinci zinokugcina iintsinga ezintlanu okanye ezilishumi kuphela. Umzekelo, ukuqhwanyaza okanye ukusezela.
  • Iiyunithi zeemoto ezinkulu zinokubandakanya amakhulu eentsinga zezihlunu zokujinga okanye ukutsiba iintshukumo.

Indlela abasebenza ngayo

Inani leeyunithi ezenziweyo lixhomekeke kumsebenzi. Ukuqina kwemisipha eqinile kufuna ngaphezulu. Nangona kunjalo, iiyunithi ezimbalwa ziyafuneka ukufezekisa intshukumo yabantu abachitha umgudu omncinci.

Ikhontrakthi

  • Xa iyunithi ifumana umqondiso ovela ebuchotsheni, imicu yezihlunu iyafinyela ngaxeshanye.
  • Amandla avelisiweyo axhomekeke ekubeni zingaphi iiyunithi ezifunekayo ukuphumeza umsebenzi. (Purves D. et al., 2001)
  • Umzekelo, ukuchola-chola izinto ezincinci njengepeni kunye nephepha kufuna iiyunithi ezimbalwa kuphela ukuvelisa amandla afunekayo.
  • Ukuba uthatha i-barbell enzima, umzimba udinga iiyunithi ezininzi kuba kufuneka amandla amaninzi ukuphakamisa umthwalo onzima.
  • Umzimba unokuvelisa amandla amaninzi kunye nezihlunu ezomeleleyo.
  • Oku kwenzeka xa uphakamisa iintsimbi rhoqo kwaye ulayisha ngokugqithiseleyo izihlunu ezinobunzima obuninzi kunokuba zikwazi ukuphatha.
  • Le nkqubo yaziwa njengokuziqhelanisa.

U lungiso

Injongo yokuphakamisa iintsimbi kukucela umngeni kwizihlunu ukuze ziqhelane nomngeni omtsha kwaye zikhule ngamandla kunye nobunzima. Iiyunithi zeemoto ziyinxalenye enkulu yenkqubo yokulungelelanisa. (UGqr Erin Nitschke. IBhunga laseMelika lokuzilolonga. 2017)

  • Xa uqala uqeqesho lobunzima, ingqondo ithatha iiyunithi ezininzi ngalo lonke ixesha isihlunu sithotywa. (Pete McCall. IBhunga laseMelika lokuzilolonga. 2015)
  • Njengoko abantu beqhubeka nokusebenza, amandla abo okuvelisa amandla amaninzi ayanda kwaye iiyunithi zisebenza ngokukhawuleza.
  • Oku kwenza iintshukumo zisebenze ngakumbi.
  • Abantu ngabanye banokunyusa ukuqeshwa kweyunithi yemoto ngokuqhubeka benyusa umngeni wobunzima kwizihlunu zabo.
  • Uphuhliso luyadala inkumbulo yentshukumo.
  • Ubudlelwane phakathi kwengqondo, izihlunu, kunye neeyunithi zeemoto zisekwe nokuba umntu uyayeka ukusebenza. Iindlela zisekho nokuba umntu uthatha ixesha elingakanani na.
  • Xa ubuyela kwi uqeqesho, umzimba uya kukhumbula indlela yokukhwela ibhayisekile, ukwenza i-bicep curl, okanye i-squat.
  • Nangona kunjalo, izihlunu aziyi kuba namandla afanayo njengoko amandla kufuneka akhiwe kwakhona kunye nokunyamezela okunokuthi kulahlekile.
  • Yinkumbulo yentshukumo eseleyo.

UQeqesho loMkhosi kunye noNyango lweChiropractic: Ukwandisa ukusebenza


Ucaphulo

Heckman, CJ, & Enoka, RM (2012). Iyunithi yemoto. IPhysiology eBanzi, i-2 (4), i-2629-2682. doi.org/10.1002/cphy.c100087

Purves D, Augustine GJ, Fitzpatrick D, et al., Abahleli. (2001). Inzululwazi yemithambo-luvo. Uhlelo lwesi-2. I-Sunderland (MA): iSinauer Associates; 2001. Iyunithi yeeMoto. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK10874/

UGqr Erin Nitschke. IBhunga laseMelika lokuzilolonga. (2017). Indlela Isihlunu Esikhula Ngayo (Inzululwazi Yokuzilolonga, Umba. www.acefitness.org/resources/everyone/blog/6538/how-muscle-grows/

Pete McCall. IBhunga laseMelika lokuzilolonga. (2015). Izinto ezili-10 ozaziyo malunga neeFayibha ze-Muscle (iNzululwazi yoMthambo, umba. www.acefitness.org/resources/pros/expert-articles/5411/10-things-to-know-about-muscle-fibers/

Yomelela ngobunzima obuNcitshiswayo: Konke okufuneka ukwazi

Yomelela ngobunzima obuNcitshiswayo: Konke okufuneka ukwazi

Kubantu abafuna ukuphucula impilo yabo yesiqhelo banokubandakanya iintsimbi ezinxitywayo kunye nokwazi ukuba bazisebenzisa njani ngokufanelekileyo ukunceda ukufezekisa iinjongo zempilo?

Yomelela ngobunzima obuNcitshiswayo: Konke okufuneka ukwazi

Ubunzima obunxitywayo

Ukongeza iintsimbi ezinxitywayo kuvumela abantu ukuba basebenzise ubunzima bomzimba wabo ngokuxhathisa okongeziweyo. Oku kunokongeza uqeqesho lwamandla kwisiqhelo kodwa kusenokusetyenziswa ngexesha lokuhamba okanye ukubaleka ukunyusa impilo yentliziyo kunye nokunceda ekulahlekeni kobunzima. Uphononongo lophando lufumene ukuba ukunxiba i-vest enobunzima kunciphisa ubunzima bomzimba kunye nobunzima bamafutha. Oku kungenxa yokuba imithwalo enzima yonyusa inkcitho yamandla ekwandeni komsebenzi womzimba. (UClaes Ohlsson, et al., 2020)

benefits

Iintsimbi ezinxitywayo kulula ukuzisebenzisa.

  • Ngokuxhomekeke kuhlobo, zihlangene kwaye zinokuthathwa ekuhambeni.
  • Ukunxiba iintsimbi lukhetho lwabantu abonzakeleyo okanye abonzakeleyo ngenxa yesifo samathambo esenza kube nzima ukubamba okanye ukuhambisa iintsimbi.
  • Ukuzilolonga kungqinwe kusisixhobo esiluncedo ekunyangeni osteoarthritis. (Lei Chen, uYan Yu. 2020)
  • Akukho mda weminyaka yeentsimbi ezinxitywayo.
  • Ngenxa yokuba ezininzi zineeponti ezimbalwa, ziyafumaneka kuye nabani na ukususela kwabafikisayo ukuya kwabakhulileyo.
  • Nabani na onokuzuza kwiindidi ezahlukeneyo zobunzima obunxitywayo.

iintlobo

Iindidi ezintathu eziphambili zobunzima obunxitywayo ziquka iintsimbi zesihlahla, iintsimbi zeqakala, kunye neevesti ezinobunzima.

  • Ubunzima besandla bungathatha indawo yeedumbbells kwezinye iimeko.
  • Ngokuqhelekileyo baphakathi kwe-1 ukuya kwi-10 yeponti.
  • Izisindo ze-Ankle zinokunika ukuchasana okongeziweyo kwiintshukumo zomlenze.
  • Zinokufumaneka ukusuka kwi-1 pound ukuya kwi-20 yeponti.
  • Iivesti ezinobunzima zinika umngeni womzimba opheleleyo.
  • Ukhetho lobunzima kubo luyahluka, njengoko uninzi luqulethe iipokotho apho ubunzima bunokwandiswa okanye buncitshiswe.

Ukusebenzisa iiWeights

Abantu ngabanye banokusebenzisa iintsimbi ezinxitywayo njengezongezelelo zamandla kunye neerejimeni zentliziyo. Abaqalayo baya kufuna ukuqala ngeentsimbi ezikhaphukhaphu ezinxitywa ixesha elincinci. Njengoko umzimba usiba namandla, kubalulekile ukonyusa ubunzima ukuze ubone iziphumo.

I-Ankle Weights

  • Izisindo ze-Ankle zinokusetyenziswa ngexesha lokuzilolonga ngamandla ukongeza ukuchasana nokuzivocavoca umzimba ophantsi.
  • Njengoko umzimba uguga, kubaluleke ngakumbi ukunciphisa umngcipheko wokuwa ngokunyusa imilenze ephantsi kunye namandla esiqu.
  • Ukunxiba izisindo ze-ankle kucetyiswa ukwakha amandla, ngakumbi kubantu abadala. (Hiroyasu Akatsu, et al., 2022)
  • Abantu ngabanye bangazinxiba ngexesha lokuhamba okanye babaleke ukunyusa umngeni.
  • Zingasetyenziselwa umgangatho ophezulu wokuzilolonga ongundoqo.

Ubunzima besandla

  • Ubunzima besandla bunokusetyenziswa njengama-dumbbells kwaye bugqitywe ngexesha lokuhamba okanye ukubaleka.
  • Uphando lubonisa ukuba ukuhamba ngeentsimbi zesandla kunokuphucula ukuhamba. (Hyung Suk Yang, et al., 2018)
  • Ukunxiba iintsimbi ezihlahleni kuvelisa inkcitho yamandla ephezulu, nto leyo evumela ukuba ubani afakele ubunzima ekuhambeni okanye ukubaleka ngaphandle kokunyusa isantya. (UCatherine T. Campaña, uPablo B Costa. 2017)

Iivesti ezinobunzima

  • Ukunxiba i-vest enobunzima ngexesha lokuzilolonga kuya kudala umngeni womzimba opheleleyo.
  • Zingasetyenziswa ngelixa uhamba okanye ubaleka kwaye zongeza ngokuzenzekelayo ubunzima obuninzi.
  • Enye indlela yokusebenzisa ivesti enobunzima kukunxiba ngelixa ugqibezela umthambo oqhelekileyo.
  • Nokuba wenza i-HITT, uqeqesho lwamandla, njl.njl, abantu banokunxiba ivesti enobunzima.
  • Ubunzima kufuneka buhanjiswe ngokulinganayo ukukhusela nayiphi na ukulimala okanye ukuphazamiseka okusebenzayo kumzimba ophantsi.
  • Izifundo zibonisa ukuba akukho tshintsho kwi-gait okanye ingozi yokulimala xa isetyenziswe ngokuchanekileyo. (UChristopher J. Gaffney, et al., 2022)

Abantu bafuna ukuthetha nomboneleli wezempilo ngaphambi kokuba baqalise inkqubo entsha yokufaneleka, kwaye ukongeza iintsimbi azifani, ngakumbi ukuba kukho nakuphi na ukulimala kwangoku okanye kwangaphambili.


Ngaba iMotion iSitshixo sokuPhilisa?


Ucaphulo

Ohlsson, C., Gidestrand, E., Bellman, J., Larsson, C., Palsdottir, V., Hägg, D., Jansson, PA, & Jansson, JO (2020). Ukunyuka komthwalo wobunzima kunciphisa ubunzima bomzimba kunye namafutha omzimba kwizifundo ezityebileyo - Ubungqina bengcamango yolingo lwekliniki olungenamkhethe. I-EClinicalMedicine, 22, 100338. doi.org/10.1016/j.eclinm.2020.100338

Chen, L., & Yu, Y. (2020). Ukuzivocavoca kunye ne-Osteoarthritis. Ukuqhubela phambili kwiyeza lokulinga kunye nebhayoloji, i-1228, i-219-231. doi.org/10.1007/978-981-15-1792-1_15

Akatsu, H., Manabe, T., Kawade, Y., Masaki, Y., Hoshino, S., Jo, T., Kobayashi, S., Hayakawa, T., & Ohara, H. (2022). Umphumo we-Ankle Weights njengeSicwangciso soThintelo lwe-Frailty kwi-Community-Swelling yabadala: Ingxelo yokuqala. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 19(12), 7350. doi.org/10.3390/ijerph19127350

Yang, HS, James, CR, Atkins, LT, Sawyer, SF, Sizer, PS, Jr, Kumar, NA, & ​​Kim, J. (2018). Iziphumo zobunzima bengalo ekusebenzeni kwe-gait kwizifundo eziphilileyo. Inzululwazi yentshukumo yoluntu, 60, 40-47. doi.org/10.1016/j.humov.2018.05.003

Campaña, CT, & Costa, PB (2017). Iziphumo zokuhamba ngeentsimbi ezibanjwe ngesandla kwinkcitho yamandla kunye nokugqithiswa kokusetyenziswa kwe-oxygen emva kokuzivocavoca. Umbhalo wokuvuselela umthambo, i-13 (6), i-641-646. doi.org/10.12965/jer.1735100.550

Gaffney, CJ, Cunnington, J., Rattley, K., Wrench, E., Dyche, C., & Bampouras, TM (2022). Iivesti ezinobunzima kwi-CrossFit zandisa uxinzelelo lwe-physiological ngexesha lokuhamba kunye nokusebenza ngaphandle kweenguqu kwiiparamitha ze-spatiotemporal gait. I-Ergonomics, i-65 (1), i-147-158. doi.org/10.1080/00140139.2021.1961876

Uqeqesho lobunzima beTennis

Uqeqesho lobunzima beTennis

Ithenisi ifuna amandla, amandla kunye nonyamezelo. Ngaba ukudibanisa uqeqesho lobunzima bentenetya kwirejimeni yokomelela komdlali eyahlulwe ngokwezigaba ukuphumeza ezona ziphumo zilungileyo?

Uqeqesho lobunzima beTennis

Uqeqesho lobunzima beTennis

Kwimidlalo yobuchwephesha esebenzisa ukuphakamisa iintsimbi, uqeqesho luhlala luqhekeka ngokwezigaba zonyaka. (UDaniel S Lorenz, uMichael P Reiman, uJohn C Walker. 2010) Isigaba ngasinye siquka iinjongo ezithile ezinegalelo kunye nokwakhela phezu kwesigaba sangaphambili. Oku kwaziwa njenge periodization. Ithenisi idlalwa unyaka wonke ngaphakathi nangaphandle. Lo ngumzekelo wenkqubo yokuqeqesha ubunzima bentenetya ukwakha amandla.

Ngaphambi kwexesha

  • Ekuqaleni kwangaphambi kwexesha, abadlali balungiselela ukuphinda bakhe amandla abo emva kwekhefu.
  • Ugxininiso kukwakha amandla okusebenza kunye nezihlunu ezithile.

Late Pre-Season

  • Ngasekupheleni kwesizini yangaphambi kwexesha, abadlali bayazilolonga ukuze balungele ukuqala kwesizini.
  • Apha, ugxininiso lusekwakheni amandla aphezulu.

Ngexesha

  • Ngexesha lonyaka, ukuzilolonga rhoqo, ukudlala, kunye nokhuphiswano luyaqhubeka kwaye abadlali bakwimeko ephezulu.
  • Kweli nqanaba, amandla kunye nokugcinwa kwamandla kugxininiso.

Ikhefu loNyaka

  • Oku kuxa abadlali kufuneka baphumle okwethutyana.
  • Nangona kunjalo, abadlali kufuneka bahlale besebenza ukuba bafuna ukugcina inqanaba elithile lokuqina.
  • Ugxininiso kukuphumla kunye nokubuyisela kunye nokugcinwa komsebenzi wokukhanya, njengoqeqesho olunqamlezayo kunye nokuzivocavoca okulula kwe-gym.
  • Uphando lubonise ukuba ukuthatha ikhefu kuqeqesho lwamandla anzulu kuyawunceda umzimba ukuba uphinde wakheke. (UDaniel Lorenz, waseScot Morrison. 2015)
  1. Le yinkqubo yesigaba esithathu esijikelezileyo.
  2. Isigaba sokuqala sigxile ekwakheni amandla asisiseko kunye nezihlunu
  3. Inqanaba lesibini kunikezelo lwamandla.
  4. Abadlali abadlala unyaka wonke banokuqhubeka nenkqubo yamandla xa besakha iziseko.
  5. Abadlali abathatha ikhefu ngaphezulu kweeveki ezintandathu kufuneka baqale kwakhona ngenkqubo yamandla.

Ngaphambi kwexesha loNyaka – iSigaba sokuQala

Amandla kunye nezihlunu

  • Ugxininiso kukuphakamisa iintsimbi ezinzima, kodwa ungahambi ngamandla apheleleyo ukuqalisa ukuqeqesha inkqubo ye-nervous ukuze isebenze kunye nemicu yezihlunu.
  • Ukwakhiwa kwemisipha okanye i-hypertrophy / ubungakanani bokwakha izihlunu kuya kwenzeka ngexesha lophuhliso lwamandla.
  • Amandla asisiseko senqanaba lophuhliso lwamandla.

Ukuzivocavoca:

  1. Ubude bexesha: iiveki ezi-6 ukuya kwezi-8
  2. Iintsuku zokuSebenza: 2-3, ubuncinane usuku olunye, nangona kunjalo, ezimbini zinconywa phakathi kweeseshoni.
  3. Reps: 8-10
  4. Iiseti: 2-4
  5. Ukuphumla phakathi kweesethi: 1-2 imizuzu
  • I-Barbell squat, i-dumbbell squat, okanye i-sled hack squat
  • Ukufa kwe-Romanian
  • Umqolo ogobileyo weDumbbell
  • Ukwandiswa kwe-Dumbbell triceps okanye ukutyhala umatshini
  • Ikhebula lokunqunqa iinkuni
  • I-Lat pulldown ukuya ngaphambili kunye nokubamba okubanzi
  • Reverse crunch

Izinto ekufuneka Uzikhumbule

Sebenzisa Ubunzima obufanelekileyo

  • Lungisa ubunzima ukwenzela ukuba ii-reps zokugqibela zibe nzima kodwa zingabangeli ukusilela ngokupheleleyo.

Ukulinganisa isiqingatha esisezantsi

  • Ikhonkco elingasemva kwezinqe, i-gluteals / i-buttocks, imilenze ephezulu, kunye nezibilini zibaluleke ngokulinganayo kwaye zifuna ingqalelo elinganayo. (Eline Md De Ridder, et al., 2013)
  • I-squats kunye ne-deadlifts yakha amandla kunye namandla kulo mmandla.

Landela iFomu eyiyo

  • Kwimithambo ephezulu yomzimba efana ne-dumbbell press, i-lat pulldown, kunye ne-wood chops ifom efanelekileyo kufuneka ilandelwe.
  • Gcina iingalo kwinqwelomoya ethe nkqo ngeengalo eziphezulu.
  • Musa ukwandisa ngokugqithiseleyo ezantsi kwentshukumo.
  • Khumbula ukukhusela igxalaba elisengozini.

Mamela uMzimba

  • Uqeqesho lwamandla lucelomngeni ngokwasemzimbeni nasengqondweni.
  • Abantu abangakwaziyo ukuchacha kwiseshoni enosuku olunye kuphela lokuphumla bayacetyiswa ukuba bahambise ucwangciso kwiiseshoni ezimbini ngeveki.
  • Ubuhlungu bemisipha okanye ukulibaziseka kokuqala kwemisipha - i-DOMS - iyinto eqhelekileyo, nangona kunjalo, intlungu edibeneyo ayikho.
  • Beka esweni iintshukumo zengalo namagxa ngeli xesha.
  • Yeka ukuba kukho naziphi na iintlungu zamalungu okanye ukungaphatheki kakuhle.

Phambi kwexesha lasemva kwexesha – kwiSigaba seSibini

amandla

Amandla kukukwazi ukuhambisa eyona mithwalo inzima ngexesha elifutshane kwaye kukudityaniswa kwamandla kunye nesantya. Kule nqanaba, umdlali wakha phezu kwamandla aphuhliswe kwisigaba sokuqala kunye nokuqeqeshwa kobunzima be-tennis oya kwandisa amandla okuhambisa umthwalo kwisantya esiphezulu.

  • Uqeqesho lwamandla lufuna ukuphakamisa iintsimbi ngesantya esiphezulu kunye nogqabhuko-dubulo.
  • Umzimba kufuneka uphumle ngokwaneleyo phakathi kokuphindaphinda kunye neeseti ukwenzela ukuba intshukumo nganye yenziwe ngokukhawuleza.
  • Inani leesethi linokuba ngaphantsi kwesigaba sokuqala ngenxa yokuba akukho ngongoma ekuqeqesheni kweli nqanaba xa umzimba ukhathele.

Uqheliso lomsebenzi

  1. Ubude bexesha: Iyaqhubeka
  2. Iintsuku ngeveki: 2
  3. IiReps: 8 ukuya kwi-10
  4. Iiseti: 2-4
  5. Ukuphumla phakathi kokuphindaphinda: imizuzwana eyi-10 ukuya kwe-15
  6. Ukuphumla phakathi kweesethi: ubuncinane umzuzu o-1 okanye ude ubuyiselwe
  • I-Barbell okanye i-dumbbell ijinga icocekile
  • Ikhebula tyhala-tsala
  • Ikhebula lokunqunqa iinkuni
  • Intambo yengalo enye iphakamisa
  • Medicine ibhola push press
  • Ibhola yeyeza emile ijija kunye neqabane okanye yedwa - 6 × 15 ukuphindaphinda ngokukhawuleza kwaye uchache phakathi kweeseti.

Izikhumbuzo Xa Ulungiselela Eli Xesha

Ixesha lokubuyisela

  • Kuqeqesho lwamandla, kubalulekile ukuba umzimba uphinde waphinda waphinda waphinda kwaye usete ukuze umntu akwazi ukwandisa intshukumo.
  • Ubunzima akufunekanga bube nzima kwaye amaxesha okuphumla anele.

Tyhala Xa Kunokwenzeka

  • Ukuphumla kubalulekile, kwangaxeshanye, umdlali kufuneka atyhale imithwalo enzima ngokufanelekileyo ukuphuhlisa amandla ngokuchasene nokuxhathisa okubalulekileyo.
  • Xa ujija ibhola yeyeza, yenza iseti epheleleyo kwindawo ephezulu, emva koko uphumle ngokwaneleyo phambi kokulandelayo.
  • Ukuba ukwenza ibhola yeyeza sebenzisa ibhola yodwa, sebenzisa ibhola elula kwaye ugcine ibhola ezandleni zakho ngelixa ujija.

Kwixesha lonyaka – iSigaba seSithathu

Xa ixesha lonyaka liqala uqeqesho alupheli ukwenzela ukunceda ukugcina amandla kunye namandla.

Amandla kunye nokugcinwa kwamandla

  • Isigaba sokuqala kunye nesigaba sesibini kwiiseshoni ezimbini zizonke ngeveki.
  • Rhoqo ngeveki yesihlanu, tsiba uqeqesho lobunzima ukuze ufumane ukuchacha kakuhle.

Amaphuzu aphambili

Izinto ekufuneka uzigcine engqondweni ngexesha lonyaka.

Kulumkele Ukucwangcisa Kaninzi

  • Gwema ukuqeqeshwa kwamandla ngosuku olufanayo xa uqhuba enkundleni.
  • Ukuba uqeqesho lobunzima kufuneka lube zombini ngemini enye, zama ukwahlula ukuzilolonga zibe ziiseshoni zakusasa nasemva kwemini.

Ixesha lokucwangcisa

  • Phumla ngokupheleleyo kuqeqesho lwamandla iveki enye kwezintandathu.
  • Umsebenzi wokuzivocavoca okhanyayo ulungile.
  • Ngexesha lonyaka, sebenzisa intuition xa kuziwa ekusebenzeni kwindawo yokuzivocavoca.
  • Abantu abanexesha elilinganiselweyo, banamathele kuqeqesho lwezakhono zasenkundleni endaweni yoqeqesho lobunzima bentenetya.

Ixesha langaphandle

Ukuba kukho i-off-season, eli lixesha lokudakumba kwengqondo kunye nomzimba kunye nokubuyisela umzimba ogcweleyo.

  • Kwiiveki ezininzi, libala malunga nokuqeqeshwa kobunzima kwaye wenze ezinye izinto.
  • Hlala ulungile kwaye usebenze ngoqeqesho olunqamlezayo okanye eminye imisebenzi yomzimba kodwa ugcine ukukhanya ukunqanda ukwenzakala.

Kunconywa ukubonisana nomqeqeshi, umqeqeshi, imidlalo chiropractor, kunye/okanye umnyangi womzimba ukuphuhlisa inkqubo ethile kwiimfuno zomntu, iinjongo zokufaneleka, kunye nokufikelela kwizibonelelo.


Ukwenzakala koMnqonqo kwezeMidlalo


Ucaphulo

Lorenz, DS, Reiman, MP, & Walker, JC (2010). Iperiodization: uphononongo lwangoku kunye nophunyezo olucetyisiweyo lokuvuselela iimbaleki. Impilo yezemidlalo, i-2 (6), i-509-518. doi.org/10.1177/1941738110375910

Lorenz, D., & Morrison, S. (2015). IINGCINGA EZINGAKUMBI KWIXESHA LAMANDLA NEMEKO YE-SPORTS PHYSICAL THERAPIST. Ijenali yamazwe ngamazwe yonyango lomzimba, 10(6), 734–747.

De Ridder, EM, Van Oosterwijck, JO, Vleeming, A., Vanderstraeten, GG, & Danneels, LA (2013). Umsebenzi ongemva kwekhonkco lezihlunu ngexesha lokuziqhelanisa nolwandiso olwahlukeneyo: isifundo sokuqwalasela. I-BMC ye-musculoskeletal disorders, i-14, i-204. doi.org/10.1186/1471-2474-14-204

Ukuphosa uQeqesho lwaMandla eMidlalo

Ukuphosa uQeqesho lwaMandla eMidlalo

Ngaba ubunzima kunye nokuqeqeshwa kwamandla kunokunyusa isantya kunye namandla kwiimbaleki ezithatha inxaxheba ekujuleni imidlalo?

Ukuphosa uQeqesho lwaMandla eMidlalo

Ukuphosa Imidlalo

Iimbaleki eziphosa phezulu zinesantya esimangalisayo sengalo. Ukuphumelela ekujuleni abadlali bezemidlalo kufuneka bakwazi ukuvelisa amandla okudubula ngokukhawuleza. Oku kuthetha ukukwazi ukuqhubela ingalo phambili ngesantya esiphezulu sokunikezelwa kwento eninzi efana nebaseball, umkhonto, ukujula ngehamile, ukudutyulwa, idiscus, njl. Idityaniswe noqeqesho lobuchule bezemidlalo, amandla okuphosa kunye namandla anokwandiswa ngoqeqesho olunezisindo. Nantsi isicwangciso soqeqesho lwesigaba sesithathu sokuphucula ukusebenza kokuphosa.

Umzimba oPheleleyo

  • Ingalo ibonelela kuphela inxalenye yenkqubo yokuhanjiswa.
  • Imilenze, undoqo, amagxa, kunye nokuguquguquka ngokubanzi kufuneka kusebenze ngokubambisana ukuze kusetyenziswe ukutyhala okuphezulu kunye nokufezekisa isantya esiphezulu sento.
  • Isakhono sendalo sokujula ngokukhawuleza ngamandla simiselwa kakhulu yi yomntu ngamnye imisipha uhlobo, isakhiwo esidibeneyo, kunye ne-biomechanics. (Alexander E Weber, et al., 2014)

Ukulungiselela

  • Ukulungiselela kufuneka kubonelele ngezihlunu ezijikeleze zonke kunye nokulungiswa kwamandla ukulungiselela ukulungiswa kwangaphambili kwesizini yangaphambi kwexesha.
  • Iimbaleki ziya kube zisenza uqeqesho lokugibisela ngokunjalo, ngoko umsebenzi wasebaleni kuya kufuneka ukwazi ukungena.
  • Kunconywa ukuba ungenzi ukuqeqeshwa kobunzima ngaphambi kokuziqhelanisa nokuphosa.
  • Yenza iseshoni ngosuku olulodwa ukuba kunokwenzeka.

Ubuninzi

  • Iiseshoni ezi-2 ukuya kwezi-3 ngeveki

uhlobo

Uqheliso lomsebenzi

  • Shushubeza
  • I-squat okanye ukucinezela umlenze
  • Ibhentshi-press okanye isifuba cinezela
  • Deadlift
  • ziwe
  • Umqolo wentambo ehleliyo
  • I-Triceps ityhala phantsi
  • lat pulldown
  • iiseti ezi-3 ze-12
  • Phola

Ukuphumla

  • Phakathi kweeseti 60 ukuya 90 imizuzwana.

Ukuqeqeshwa kobunnzima

  • Eli nqanaba liza kugxininisa ngakumbi ekuphuhliseni amandla kunye namandla. (UNikolaos Zaras, et al., 2013)
  • Oku kukhokelela ekuqaliseni kokhuphiswano kunye nomdlalo wetumente.

Ubuninzi

  • Iiseshoni ezi-2 ukuya kwezi-3 ngeveki

uhlobo

  • Amandla kunye namandla - 60% ukuya kwi-70% kwi-one-rep max / 1RM
  • The Uphinda-phindo olunye lolona vavanyo luphezulu, Yaziwa njenge enye-rep max okanye 1RM, isetyenziselwa ukufumana ubunzima obunzima onokuthi uphakamise kanye.
  • Xa kuyilwa inkqubo yoqeqesho lokuxhathisa, abantu basebenzisa iipesenti ezahlukeneyo ze-1RM yabo, kuxhomekeke ekubeni bayaphakamisa na ukuphucula amandla emisipha, ukunyamezela, i-hypertrophy, okanye amandla. (Dong-Il Seo, et al., 2012)

Uqheliso lomsebenzi

  • iiseti ezi-5 ze-6
  • Ukufa kwe-Romanian
  • Cofa ibhentshi (Akihiro Sakamoto, et al., 2018)
  • Xhuma icoci ecocekileyo
  • Ii-squats zomlenze omnye
  • Ngasemva squat
  • lat pulldown
  • Ukukhupha
  • Combo crunches

Ukuphumla

  • Phakathi kweeseti 2 ukuya kwimizuzu emi-3

ukhuphiswano

  • Eli nqanaba ligxile ekugcineni amandla kunye namandla. (UNikolaos Zaras, et al., 2013)
  • Ukuziqhelanisa nokuphosa kunye nokhuphiswano zizinto eziphambili.
  • Phambi kokuba ukhuphiswano luqale, thatha ikhefu leentsuku ezisi-7 ukuya kwezili-10 kwiiseshoni ezinobunzima obunzima ngelixa ugcina ukuzilolonga.
  • Uqeqesho lobunzima ngexesha lokhuphiswano kufuneka lunike isondlo.

Ubuninzi

  • Iiseshoni ezi-1 ukuya kwezi-2 ngeveki

uhlobo

  • Amandla - imithwalo elula kunye nokuphunyezwa ngokukhawuleza kunokuba kwinqanaba lokulungiselela.

Uqheliso lomsebenzi

  • iiseti ezi-3 ze-10
  • Ukuhamba ngokukhawuleza, i-40% ukuya kwi-60% ye-1RM.
  • Squats
  • Amandla axhoma acocekile kwaye ucinezele
  • Ukufa kwe-Romanian
  • lat pulldown
  • Cofa ibhentshi
  • Iinqununu

Ukuphumla

  • Phakathi kweeseti 1 ukuya kwimizuzu emi-2.

Iingcebiso zoQeqesho

  • Iimbaleki zineemfuno zomntu ngamnye, ngoko ke inkqubo eqhelekileyo efana nale ifuna ukuguqulwa ngokusekelwe kwiminyaka yobudala, isondo, iinjongo, izakhono, ukhuphiswano, njl.
  • Amandla aqinisekisiweyo kunye nomqeqeshi wemeko okanye umqeqeshi unokunceda ukuphuhlisa isicwangciso sokufaneleka esinokulungiswa njengoko umdlali eqhubela phambili.
  • Qinisekisa ukufudumala ngaphambi kokuqeqeshwa kobunzima kwaye upholise emva koko.
  • Ungazami ukuqeqesha ngomonzakalo okanye uzame ukuqhubela phambili ngokukhawuleza kakhulu - kuyacetyiswa ukuba ungagibi okanye wenze iintsimbi xa unyanga okanye uchache kukwenzakala. (Terrance A Sgroi, John M Zajac. 2018)
  • Gxininisa kwizinto ezingundoqo kwaye uziqhelanise nefomu efanelekileyo.
  • Thatha iiveki ezimbalwa zekhefu ekupheleni kwesizini ukuze uphinde ubuyele emva koqeqesho olunzima kunye nokhuphiswano.

Ukuguqulwa komzimba


Ucaphulo

Weber, AE, Kontaxis, A., O'Brien, SJ, & Bedi, A. (2014). I-biomechanics yokuphosa: yenziwe lula kwaye iqinile. Iyeza lezemidlalo kunye nokuhlaziywa kwe-arthroscopy, i-22 (2), i-72-79. doi.org/10.1097/JSA.0000000000000019

IKholeji yaseMelika yezoNyango zeMidlalo (2009). IKholeji yaseMelika yoNyango lweMidlalo kwindawo yokuma. Iimodeli zokuqhubela phambili kuqeqesho lokumelana nabantu abadala abasempilweni. Amayeza kunye nesayensi kwimidlalo kunye nokuzilolonga, 41 (3), 687-708. doi.org/10.1249/MSS.0b013e3181915670

Zaras, N., Spengos, K., Methenitis, S., Papadopoulos, C., Karampatsos, G., Georgiadis, G., Stasinaki, A., Manta, P., & Terzis, G. (2013). Iimpembelelo zaMandla vs. Ijenali yesayensi yezemidlalo kunye neyeza, 12(1), 130-137.

Seo, DI, Kim, E., Fahs, CA, Rossow, L., Young, K., Ferguson, SL, Thiebaud, R., Sherk, VD, Loenneke, JP, Kim, D., Lee, MK, Choi , KH, Bemben, DA, Bemben, MG, & So, WY (2012). Ukuthembeka kovavanyo olulodwa lokuphindaphinda ubuninzi obusekelwe kwiqela le-muscle kunye nesini. Ijenali yesayensi yezemidlalo kunye neyeza, 11(2), 221-225.

Sakamoto, A., Kuroda, A., Sinclair, PJ, Naito, H., & Sakuma, K. (2018). Ukusebenza koqeqesho lokushicilela ebhentshini kunye okanye ngaphandle kokuphosa amandla kunye nokudubula kubeka umgama weembaleki zaseyunivesithi ezikhuphisanayo. Ijenali yaseYurophu ye-Physiology esetyenzisiweyo, i-118 (9), i-1821-1830. doi.org/10.1007/s00421-018-3917-9

Sgroi, TA, & Zajac, JM (2018). Buyela ekujuleni emva koKwenzakala kwamagxa okanye kwingqiniba. Uphononongo lwangoku kwiyeza le-musculoskeletal, i-11 (1), i-12-18. doi.org/10.1007/s12178-018-9454-7

Ukutsiba ngokuthe nkqo Ukwandiswa kunye noPhuculo

Ukutsiba ngokuthe nkqo Ukwandiswa kunye noPhuculo

Kubadlali, ukutsiba okuthe nkqo kubuchule obunokwandiswa kwaye buphuculwe ngoqeqesho olufanelekileyo. Ukuphucula izakhono zokutsiba kwimidlalo efana nebhola yomnyazi, intenetya, yevoli, okanye ukulandelela kunye neziganeko zentsimi ezifana nokutsiba okuphezulu kuyimfuneko ukwenza zombini amandla kunye nokuqeqeshwa kwamandla. Uphando lufumene amacandelo athile aphambili anokunceda iimbaleki zibe ngcono ekuxhumeni. Kukho iindlela ezahlukeneyo zokuphucula ukutsiba komntu ngokuthe nkqo. Apha siye phezu ezinye kakhulu imithambo esebenzayo kuquka iiplyometrics, kunye nemithambo eyakha amandla kunye namandla.

Ukutsiba ngokuthe nkqo Ukwandiswa kunye noPhuculo

Ukutsiba ngokuthe nkqo Ukwandiswa kunye noPhuculo

Ukutsiba yintshukumo eqhumayo.

  • Ukuze atsibe kakuhle, umntu ufuna intwasahlobo enamandla engaguqukiyo.
  • Oku kuphunyezwa ngoqeqesho lwe imicu yezihlunu eqhumayo/ekhawulezayo ngokukwazi ukwenza mfutshane kunye nokwelula ngamandla.
  • Amandla aphezulu omzimba abalulekile ekudaleni ukunyuka.
  1. Ukusebenzisa amandla zibandakanya iintshukumo ezicothayo, ezilawulwayo ezifana ne-squats, imiphunga, kunye ne-step-ups ezinobunzima.
  2. Imithambo yamandla zibandakanya ukuqhuma, iintshukumo ezikhawulezayo.
  3. Iipilometri kubandakanya ukutsiba okuqhushumbayo, ukubopha, kunye nokutsiba i-drill edibanisa amandla kunye nesantya.

Uqheliso lomsebenzi

Iipilometri

  • Ukuzivocavoca okuqhelekileyo kwe-plyometric kubandakanya i-hops, ukuxhuma, kunye neentshukumo zokubopha.
  • Umthambo odumileyo kukutsiba usuka kwibhokisi kwaye ubuyele emgangathweni emva koko utsibele kwenye, ibhokisi ephezulu.
  • Ukutsiba kwebhokisi kunika ithuba lokuziqhelanisa nokutsiba.

IiSquats zomlenze omnye

  • I-squats yomlenze omnye inokwenziwa phantse naphi na, ngaphandle kwezixhobo.
  • Basebenza i-hips, i-hamstrings, i-quadriceps, i-gluteus maximus, kunye namathole.
  • Baqinisa ingundoqo kwaye bandise ukuguquguquka.

Ii-squats ezigcweleyo

  • Lo ngumsebenzi we-barbell ukwakha amandla kunye namandla.
  • Ithathwa njengenye yezona zinto zibalaseleyo zokuzivocavoca umzimba.

Ubunzima bokuNyathela

  • The nyukela ngumsebenzi ocetyiswayo onokwenziwa phantse naphi na.
  • Ayizukwakha kuphela amandla kwi-quadriceps yakho, kodwa unokuyisebenzisa njengenxalenye ye-cardio Workout.
  • Inomngcipheko omncinci wokwenzakala.

Imiphunga yokuHamba ngaphezulu

  • Ekuphela kwento efunekayo bubunzima kunye negumbi lokuhamba.
  • Lo msebenzi wakha amandla, amandla, kunye nesantya emilenzeni.
  • Ukuphucula amandla angundoqo.

Ukubaleka ngezinyuko

  • Oku kukuzilolonga okuphakamileyo okwakha isantya, amandla, kunye nokomelela kwentliziyo.
  • Ijolise kwi-glutes, i-quads, kunye namathole.

Agility Drills

  • I-Agility drills ingabandakanya ukutsiba ukuphucula ulungelelwaniso, isantya, amandla, kunye nezakhono ezithile.

Sprints

  • I-Sprints yimthambo okhawulezayo okhawulezayo wokwakha izihlunu kunye nokwandisa ukusebenza.
  • I-Sprints isebenzisa amaqela amaninzi emisipha.

Zenza

  • Yakha amandla ngokwenza imithambo esisiseko yoqeqesho lobunzima usebenzisa iintshukumo ezicothayo nezilawulwayo.
  • Yakha amandla kunye neentshukumo eziguqukayo ezikhawulezayo.
  • Phucula isantya sentshukumo ukwenza amandla ngokuqhushumba, umthambo okhawulezayo.
  • Sebenza kwifom, ngokubandakanya i-lead-up to jump, intshukumo yengalo, kunye nobuchule bokumisa obukhuselekileyo.
  1. Bandakanya ixesha lokuziqhelanisa nokutsiba okukhulu kwaye uzihlanganise zonke.
  2. Hlala uzifudumeza phambi kokuba uxhume okanye wenze ii-drill ukugcina amalungu kunye nomzimba ukhuselekile.
  3. Iimbaleki zitsiba intambo ukuze igazi lijikeleze kwaye zifudumeze izihlunu zazo.
  4. Yenza iinzwane ezininzi ezicothayo, ezilawulwayo ukulungisa iinyawo kunye namaqatha ukuze uxhume kwaye uhlale.
  5. Ngokuthe ngcembe sebenza ukuya kuthi ga ngokuthe nkqo ngokupheleleyo, ngokwenza ibhokisi kunye nokutsiba kwe-squat.

Ukuhlahlela

  • Xa ekugqibeleni usebenza ngokutsiba ngokuthe nkqo, qalisa ngeenyawo ezinqeni-umgama ngaphandle.
  • Ukuba ulinganisa umphakamo wokutsiba, yima malunga nonyawo ukusuka kwiteyiphu yokulinganisa okanye ibha yokulinganisa kwicala.
  • Qala ngeengalo ngaphezulu.
  • Njengoko uwela kwindawo ye-squat jiwula iingalo emva kwesinqe.
  • Jiwunela umva ukuya kwindawo yokuqala ngaphambi kokutsiba ngokupheleleyo.
  • I-pre-swing inceda ukwakha amandla.
  • Umhlaba kunye ne amadolo agobile ukunciphisa impembelelo.

Ukutsiba ngumsebenzi onempembelelo ephezulu enokuthi ithathe umthwalo emadolweni, ezinqeni, emaqatheni nasezinyaweni. Qinisekisa ukuba uphumle umzimba phakathi kokusebenza nzima ukuze izihlunu zibe nexesha lokubuyisela, ukulungisa, kunye nokwakha.


Ukuphucula iNtsebenzo yeembaleki


Ucaphulo

Barnes, uJacque L et al. "Ubudlelwane bokuxhuma kunye nokusebenza ngokukhawuleza kwiimbaleki ze-volleyball zabasetyhini." Ijenali yaMandla kunye nemeko yophando vol. 21,4 (2007): 1192-6. doi:10.1519/R-22416.1

Bezerra, Ewertton DE S et al. "Impembelelo yeNdawo yeTrunk ngexesha leMithambo emithathu yokuSebenza kwi-Muscular Activation kubasetyhini abaqeqeshiweyo." Ijenali yamazwe ngamazwe yenzululwazi yomthambo vol. 14,1 202-210. 1 Epreli 2021

UHedlund, uSofia, kunye nabanye. "Impembelelo yokuguqulwa kwe-chiropractic ekuphakameni okuthe nkqo kwiimbaleki eziselula zabasetyhini abane-talocrural joint dysfunction: isilingo sovavanyo lweklinikhi esingaboni ngasonye." Ijenali ye-Manipulative and physiological therapeutics vol. 37,2 (2014): 116-23. doi:10.1016/j.jmpt.2013.11.004

Hernández, Sebastian, et al. "Iimpembelelo zoQeqesho lwePlyometric kwi-Neuromuscular Performance kuBadlali beBhola yeBhola yeBhola yoLutsha: Uphononongo oluLingwayo kwimpembelelo yeDrill Randomization." Ijenali yesayensi yezemidlalo kunye neyeza vol. 17,3 372-378. 14 Agasti 2018

Karatrantou, Konstantin, et al. "Ngaba uqeqesho oluthile lwezemidlalo lunokuchaphazela isakhono sokutsiba nkqo ngexesha lokufikisa?." Ibhayoloji yezemidlalo vol. 36,3 (2019): 217-224. doi:10.5114/biolsport.2019.85455

Markovic, Goran. Ngaba uqeqesho lweplyometric luyaphucula ukuphakama kokutsiba okuthe nkqo? Uphononongo lwe-meta-analytical. " Ijenali yaseBritane yamayeza ezemidlalo vol. 41,6 (2007): 349-55; ingxoxo 355. doi:10.1136/bjsm.2007.035113

McLellan, uChristopher P et al. "Indima yesantya sophuhliso lwamandla ekusebenzeni ngokuthe nkqo." Ijenali yaMandla kunye nemeko yophando vol. 25,2 (2011): 379-85. doi:10.1519/JSC.0b013e3181be305c

URodríguez-Rosell, uDavid, et al. "IiMvavanyo zeMveli zeNkcubeko eziNqobileyo ze-Jump: Ukuthembeka, ukuQinisekisa, kunye noBudlelwane kunye namandla emilenze kunye nokuSebenza kweSprint kuBantu abadala kunye nabadlali beBhola yeBhola kunye neBhola yeBhola." Ijenali yaMandla kunye nemeko yophando vol. 31,1 (2017): 196-206. doi:10.1519/JSC.0000000000001476

UVanezis, uAthanasios, noAdrian Lees. "Uhlalutyo lwe-biomechanical lwabadlali abalungileyo nabangalunganga bokutsiba okuthe nkqo." Ergonomics vol. 48,11-14 (2005): 1594-603. doi:10.1080/00140130500101262

Iiseti, iiReps, kunye nokuphumla: Isikhokelo soQeqesho lwaMandla

Iiseti, iiReps, kunye nokuphumla: Isikhokelo soQeqesho lwaMandla

Ukufaneleka, ukuzilolonga, ubunzima, kunye neenkqubo zokuqeqesha amandla zisebenzisa amagama afana neeseti, ii-reps, kunye nekhefu lokuphumla. Ukwazi ukuba zithetha ukuthini kunye nendlela yokuzisebenzisa kwiziphumo ezingcono kubalulekile ukufezekisa iinjongo zempilo. Inkqubo yoqeqesho yomntu ngamnye iya kwahluka kubunzima, iireps, iiseti, amaxesha okuphumla, kunye nesantya sokwenza ngokuxhomekeke ekubeni uqeqesho lolokuba sempilweni, ukukhula kwemisipha, amandla, amandla, okanye ukunyamezela. Apha sinikezela ngesikhokelo soqeqesho lwamandla ekuqondeni le migaqo kunye nendlela esebenza ngayo kwinkqubo yokuzilolonga.

Isikhokelo soQeqesho lwamandla

Iiseti, iiReps, kunye nokuphumla: Isikhokelo soQeqesho lwaMandla

Ukuhlaziya

  • I-rep ithetha ukuphindaphinda.
  • I-rep kukugqibezela umthambo omnye, njengokucinezela ibhentshi enye, okanye enye i-bicep curl.
  • Ngoko ke, i-bicep curl enye ilingana nerep enye, kwaye i-10 bicep curls ilingana ne-10 reps.
  • IiReps zenza iseti, eliqhele ukuba lilonke inani lee-reps ezenziweyo ngaphambi kokuthatha ikhefu.
  • A ukuphindaphinda ubukhulu - 1RM kokona kulungileyo komntu okanye okuninzi banokuphakamisa kube kanye ngophindaphindo olunye.
  • I-10RM iya kuba ngoyena mntu unokuphakamisa kwaye enze ngempumelelo i-10 reps ngefomu efanelekileyo.

iiseti

  • Iseti luluhlu lophindaphindo olwenziwa ngokulandelelanayo.
  • Ngokomzekelo, enye isethi yokushicilela ibhentshi inokuba yi-XNUMX reps
  • Iiseti ziyilwe ngokwenkqubo yokuzilolonga yomntu ngamnye.

Ukuphumla

  • Ikhefu lokuphumla lixesha lokuphumla phakathi kweesethi ezivumela imisipha ukuba ibuyele.
  • Ixesha lokuphumla phakathi kweesethi linokuvela kwimizuzwana engama-30 ukuya kwimizuzu emibini.
  • Ukuzivocavoca kunokuba nokuphumla okufutshane okanye okude phakathi kwee-reps.
  • Ixesha elifanelekileyo lokuphumla lixhomekeke kwiinjongo zokuzilolonga kunye neenjongo zempilo.
  • isihlunu uqhagamshelo/isakhiwo: 30 ukuba 60 imizuzwana
  • Ukunyamezela kwemisipha: i-30 ukuya kwi-60 imizuzwana
  • Amandla: imizuzu emi-2 ukuya kwemi-5
  • Amandla: 1 ukuya kwimizuzu emi-2
  1. Kubalulekile ukuba ixesha lokuphumla phakathi kweesethi.
  2. Ukungaphumli ixesha elide ngokwaneleyo kwaye uqale ngesinye iseti ngokukhawuleza kunokudinwa izihlunu ngokukhawuleza, kwandisa umngcipheko wokulimala.
  3. Ukuphumla ixesha elide phakathi kwe-reps kunokupholisa izihlunu phantsi kwaye kukhulule uxinzelelo ngaphambi kokuba uqale kwakhona.

Speed ​​enze

  • Isantya esenziwa ngaso irep enye yomthambo sisantya sokucutheka.
  • I-Concentric - ukucutha kwe-muscle kudla ngokuba yinxalenye yokuphakamisa i-rep.
  • I-Eccentric - ubude be-muscle, ngokuqhelekileyo inxalenye ephantsi ye-rep inceda ukwakha ubunzima bemisipha.
  1. Amandla: I-1 ukuya kwi-2 imizuzwana egxininisiweyo kunye ne-eccentric
  2. I-Hypertrophy: i-2 ukuya kwi-5 imizuzwana ye-concentric kunye ne-eccentric
  3. Ukunyamezela: i-1 ukuya kwi-2 imizuzwana egxininisiweyo kunye ne-eccentric
  4. Amandla: Ngaphantsi kwe-1 ye-concentric yesibini kunye ne-1 ukuya kwi-2 imizuzwana eccentric

Ukukhetha Ubunzima

Ukusasazwa kophinda-phindo ngokuchasene nepesenti ye-1RM ukuphakamisa ubuninzi kungokulandelayo. Lo mzekelo usebenzisa i-bench press apho i-1RM i-160 pounds.

  • I-100% ye-1RM: iipounds ze-160, ukuphindaphinda kwe-1
  • I-60% ye-1RM: iiponti ezingama-96, ukufudumala-up reps
  • I-85% ye-1RM: iipounds ze-136, ukuphindaphinda kwe-6
  • I-67% ye-1RM: iipounds ze-107, ukuphindaphinda kwe-12
  • I-65% ye-1RM: iipounds ze-104, ukuphindaphinda kwe-15

Umntu kufuneka akwazi ukwenza i-lift enye kwi-1RM, i-85 reps kwi-15%, i-65 iphinda i-XNUMX%, njalo njalo.

Iinjongo Zokwakha Inkqubo

Inkqubo yoqeqesho yishedyuli yeentlobo zokuzilolonga, ukuphindaphinda, ukuqina, kunye nomthamo, kuqeqesho lobunzima okanye naluphi na uhlobo loqeqesho lokuqina. Abantu banokuqulunqa imidibaniso eyahlukeneyo yeeseti, iireps, ukuphumla, kunye neentlobo zokuzilolonga ukuze bafumane oko kusebenza kakuhle kubo. Amandla afanelekileyo kunye nomqeqeshi wokulungelelanisa unokunceda ukuphuhlisa inkqubo. Izinto eziguquguqukayo zinokuhlengahlengiswa kwaye ziquka:

  • Ukukhetha umthambo
  • Ubunzima okanye ukuxhathisa kusetyenziswe
  • Inani labaphindayo
  • Inani leeseti
  • Isantya sophumezo
  • Ixesha lokuphumla phakathi kweesethi
  • Ixesha lokuphumla phakathi kweeseshoni zoqeqesho kunye neentsuku zeveki

Ukufaneleka ngokubanzi

  • Inkqubo yoqeqesho lokuqina olusisiseko ijolise amandla kunye nokwakhiwa kwemisipha.
  • Phakathi kwesibhozo kunye ne-15 ukuphindaphinda kwiiseti ezimbini ukuya kwezine kuya kunceda ukufezekisa zombini.
  • Khetha imithambo esibhozo ukuya kwi-12, uqinisekisa ukuba ubetha umzimba osezantsi nangaphezulu kunye nombindi.

amandla

  • Amandla okwakha asebenzisa obona bunzima, elona nani lincinci lee-reps, kunye namaxesha okuphumla amade.
  • Inkqubo ye-neuromuscular iphendula kubunzima obunzima ngokunyusa amandla omzimba okuphakamisa imithwalo enzima.
  • Ngokomzekelo, abantu abanenjongo yamandla banokusebenzisa inkqubo ye-5 × 5.
  • Oku kuthetha iiseti ezintlanu zokuphindaphinda kahlanu.

Ukukhula koMzimba

  • Ukukhula kwemisipha kunye nokuqeqeshwa kokwakha umzimba kusebenzisa izisindo ezilula, ii-reps ezininzi, kunye namaxesha amancinci okuphumla.
  • Izihlunu zifuna uxinzelelo lwe-metabolic ukwandisa ubungakanani.
  • Oku kuthetha ukusebenza imisipha ukuya kwindawo apho i-lactate yakha kwaye isihlunu sinomonakalo wangaphakathi, ngamanye amaxesha kuthiwa "uqeqesho lokungaphumeleli."
  • Emva koko ukuphumla kunye nokutya okufanelekileyo kunceda ukulungiswa kwemisipha kwaye imisipha ikhula ibe nkulu kwinkqubo.
  • Inkqubo ingaba ziiseti ezintathu ze-8 ukuya kwi-12 reps, kunye nemithwalo efikelela okanye ekufutshane nendawo yokungaphumeleli kwii-reps ezimbalwa zokugqibela.

amandla

  • Uqeqesho lwamandla lusebenzisa iintsimbi ezikhaphukhaphu kancinci, luthatha ixesha elide lokuphumla, kwaye lujolise kwisantya sokwenza.
  • Amandla kukukwazi ukuhambisa into ngesantya esiphezulu.
  • Ukutyhala ngakunye, ukutsalwa, uku-squat, okanye ukurhona kwenziwa ngesantya esikhawulezayo.
  • Olu hlobo loqeqesho lufuna ukuziqhelanisa nokukhawulezisa ukunyuswa, ukuphumla ngokufanelekileyo, nokuphinda.

Ukunyamezela kwezihlunu

  • Ukuqeqeshwa kobunzima bokunyamezela kufuna ukuphindaphinda okungakumbi kwiseti nganye, ukuya kuthi ga kwi-20 okanye i-30, enezisindo ezilula.
  • Abantu bafanele bazibuze ukuba nguwuphi umthambo wemihla ngemihla ofuna unyamezelo olukhulu lwezihlunu?
  • Ngokomzekelo, iimbaleki ziya kufuna ukugxila ekwandiseni unyamezelo emilenzeni yazo.
  • Abantu abaqubhayo banokutshintsha baze bagxininise kwiingalo zabo ngenye imini baze bagxumeke kwenye.

Intshukumo njengeyeza


Ucaphulo

ULiu, uChiung-Ju, kunye noNancy K Latham. "Uqeqesho oluqhubekayo lwamandla okuphucula umsebenzi womzimba kubantu abadala." I-Database ye-Cochrane yophononongo olucwangcisiweyo vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2

Loturco, Irineu, et al. "I-Muscle Contraction Velocity: Indlela efanelekileyo yokuHlalutya uhlengahlengiso olusebenzayo kubadlali bebhola ekhatywayo be-Elite." Ijenali yesayensi yezemidlalo kunye neyeza vol. 15,3 483-491. 5 Agasti 2016

I-Rønnestad, BR, kunye no-I Mujika. "Ukuphucula uqeqesho lwamandla okuqhuba kunye nokusebenza kwebhayisikile ukunyamezela: Uphononongo." Ijenali yaseScandinavia yezoNyango kunye neNzululwazi kwezeMidlalo vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104

Suchomel, uTimoti J et al. "Ukubaluleka kwamandla e-Muscular: Iingqwalasela zoQeqesho." Iyeza lezemidlalo (Auckland, NZ) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z

Tøien, uTiril, et al. "Uqeqesho lwamandla aphezulu: impembelelo yokugcwala kwe-eccentric." Ijenali yeNeurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018

Westcott, uWayne L. "Uqeqesho lokuchasa liyeza: iziphumo zoqeqesho lwamandla kwimpilo." Iingxelo zangoku zamayeza ezemidlalo vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8