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.
by UGqr Alex Jimenez ukuphila qete , Amandla kunye nokomelela
Ngaba umatshini wokubhexa ungabonelela ngokuzilolonga umzimba wonke kubantu abafuna ukuphucula ukomelela?
Iqela labantu lizilolonga kwindawo yokuzivocavoca lisebenzisa umatshini wokubhexa kunye. Umbono wecala lomdlali wezemidlalo osebenzisa umatshini wokukhwela kwiziko le-CrossFit. Intombazana enezihlunu kunye nendoda edlalayo basebenza kwi-simulator yoqeqesho kwindawo yokuzivocavoca yeCrossFit.
Umatshini wokukhwela
Namhlanje, oomatshini bokubheqa baziwa ngokubanzi njengezixhobo zokomelela. Zinokufumaneka kwiindawo zokujima, kumaziko okuzilolonga, unyango lomzimba, kunye neeklinikhi zokuvuselela ezemidlalo. Ukubheqa kunempembelelo ephantsi, evumela ulawulo lokuhamba kunye nesantya, kwaye kuyacetyiswa ukuba kubuyiselwe ngokusebenzayo. Ngamanye amaxesha kuyacetyiswa ukuba kwenziwe umthambo kubantu abanezigaba zokuqala ze-osteoarthritis.
benefits
Izibonelelo zibandakanya:
Ukukrola kukuzilolonga umzimba wonke okomeleza amaqela amakhulu emisipha ezingalweni, emilenzeni, nasembindini kwaye kwandisa ukunyamezela kwentliziyo.
Umzimba ophezulu kunye nophantsi usetyenziswa kwi-stroke nganye.
Yomeleza kunye neetoni izihlunu.
Ukubheqa kutshisa iikhalori ezibalulekileyo ngaphandle kokubeka uxinzelelo olongezelelweyo kumalungu.
Ukuphucula ukunyamezela kunye nempilo yentliziyo kunye nemiphunga.
Ukufaneleka kwentliziyo
Ukubheqa ngumsebenzi onqabileyo obandakanya amandla kunye nonyamezelo. Yimithambo eyonyusa izinga lokubetha kwentliziyo kunye neoksijini yomzimba, iphucula ukomelela kwentliziyo. (Hansen RK, et al. 2023 Ngokuqhubekayo, intshukumo enesingqi, eyandisa ukusetyenziswa kweoksijini, ukubheqa kuphucula ukukwazi kwentliziyo nemiphunga ukubonelela ngeoksijini emzimbeni kunye nokusebenza kukunyamezela kwezihlunu.
Ukuzilolonga ngomzimba opheleleyo
Ukuzilolonga ukukrola kukuzilolonga okugcweleyo okugcweleyo okusebenzayo ngaxeshanye kwiindawo ezininzi zomzimba kunye namaqela emisipha, ngakumbi iingalo, umva, umbindi kunye nemilenze. Intshukumo ihambisa amaqela amakhulu emisipha kuluhlu olupheleleyo lokushukuma, ukukhuthaza ukuguquguquka kunye nokuphuculwa kwethoni yemisipha elungile kubantu abanengxaki yokuzivocavoca okuthwala ubunzima njengokubaleka. Ukubheqa kunokuphucula iziphawuli zomzimba, ngokuxhomekeke kukuqina komthambo kunye nokugcinwa kwendawo yesantya sentliziyo.
Joint-Friendly
Ukubheqa ngumsebenzi onempembelelo ephantsi, eyenza kube lula kumalungu kwaye ifanele abantu abanenkxalabo edibeneyo okanye abo bafuna umthambo ohambelana ngokudibeneyo. Ukuzilolonga kubandakanyeka ezona zihlunu ezinkulu ngendlela ephantsi-impembelelo ngaphandle kokubethelwa kwamalungu okanye ukujikeleza ngokugqithiseleyo.
Ukutsha kweeKhalori
Ukubheqa inokuba yindlela efanelekileyo yokutshisa iikhalori. I-cardiovascular and resistance training indibaniselwano yenza kube sisixhobo esisebenzayo sokulawula ubunzima kunye nokwehla kobunzima. Ukutshintshana phakathi kokuqina okuphezulu kunye nokusezantsi kunokuphucula ukuvutha kwekhalori ngexesha nasemva kweseshoni yokuzivocavoca ukusuka kusetyenziso olugqithileyo lwe-oxygen emva kokuzivocavoca (EPOC), ekwabizwa ngokuba yi-afterburn effect. (Sindorf, MAG et al., 2021 )
Iphucula indlela yokuma
Ukugcina ukuma okunempilo kunika izibonelelo ezininzi, ezinjengokuphucula amandla okuphefumla, ukuncedisa ekutyeni, kunye nokuthintela ukulimala. (UKim D, ngo-2015 ) Ukugwedla kunokuba ngumsebenzi osebenzayo ophucula amandla e-postural kunye nokwazisa kunye nokunciphisa iingozi zentlungu emva. Ukusebenza ngokufanelekileyo komqolo kuyadingeka ukuze kugwetywe ngokufanelekileyo, okukwanceda ukutsala amagxa ngasemva. I-hip flexors inceda ukwandisa ngexesha lesigaba sokuqhuba ngelixa amahlombe evulekile. Ubuchule obufanelekileyo bokubheqa bubandakanya:
I-Dorsiflexion yonyawo.
Ukolula umthambo we-Achilles.
Ukubandakanya i-tibialis.
Ndiyaqalisa
Ukubheqa akunzima kakhulu ukuba uqalise. Ukulandela iindlela ezabiwe ziingcali kuya kunceda ukuphucula amava kunye nokunciphisa umngcipheko nzakala .
Ukugcina Ukuma Okuthe Tye
Umva kufuneka ube ngqo kuyo yonke intshukumo.
Qhoboshela izihlunu ezingundoqo ukuze ugcine umva ekujikelezeni ngelixa ugoba emadolweni nasezinqeni ngexesha lokuhamba.
Oku kugcina umzimba ulungelelene, kuthintele ukwenzakala, kwaye kwenza umthambo usebenze ngakumbi.
Gcina Ulandelelwano lweStroke
Kukho iinxalenye ezine kulandelelwano:
The kubamba – kuxa uhleli ngaphambili kumatshini uguqe ngamadolo akho neengalo zijonge ukubamba isiphatho.
The qhuba -Linyathelo elilandelayo, elibandakanya ukutyhala eqongeni ngezithende zakho kwaye uqhube ngemilenze yakho ngelixa ubandakanya imilenze yakho, i-glutes, kunye nombindi. Ngexesha lokuqhuba, ufuna ukungqiyama ngasemva kancinci njengoko utyhala ngemilenze yakho ngelixa utsala isiphatho ukuya ezantsi kwembambo yekheji.
The kugqiba - ncika umva kancinci ngelixa utsala isiphatho kwinqanaba elisezantsi lesifuba.
The Ukubuyisela – wandise iingalo zakho phambili ngelixa ugoba isinqe ukuzisa i-torso phambili, usebenzisa imilenze yakho ukutsala umva kwindawo yokuqala.
Lungisa Ukuchasa Ngokufanelekileyo
Uninzi koomatshini bokubheqa banesethingi yokuxhathisa okuhlengahlengiswayo. Abaqalayo kufuneka baqale ngenqanaba eliphantsi lokuchasa ukugxila kubuchule obufanelekileyo kwaye banyuke ngokuthe ngcembe njengoko bekhululeka ngakumbi ukuze ukuchasana kunikeze umngeni ngaphandle kokunciphisa ifomu. Kumatshini wokubheqa, umntu ngamnye kufuneka azive ngathi udada ngokufanelekileyo phezu kwamanzi anemivumbo eyomeleleyo, enamandla ephindaphindwayo nangona kunjalo iireps ezininzi ngokuxhomekeke ekuzilolongeni.
Ukuphefumula
Ukuzilolonga kweAerobic kufuna ukuphefumla okufanelekileyo. Kunconywa ukuba uphefumle ngexesha lesigaba sokubuyisela njengoko uhambisa isihlalo phambili kunye nokukhupha ngexesha lesigaba sokuqhuba xa utyhala ngemilenze. Ukuphefumla ngokuvumelanisa kunye nentshukumo yokukhwela igcina ukuhamba kweoksijini, ngoko umzimba ugcina amandla kunye nemivimbo egudileyo.
Ukonzakala kweChiropractic yezoNyango kunye neKlinikhi yokuSebenza yamayeza
Njengayo nayiphi na inkqubo yokomelela, abantu kufuneka badibane nogqirha okanye ingcaphephe yempilo, ngakumbi ukuba kukho iimeko zempilo esele zikho okanye izinto ezixhalabisayo. KwiKliniki yeChiropractic yezoNyango kunye neFunctional Medicine, sigxininise kwinto ekusebenzelayo kwaye sizame ukwenza ngcono umzimba ngokusebenzisa iindlela zophando kunye neenkqubo zempilo epheleleyo. Sigxininisa ekuphatheni ukulimala kwezigulane kunye neentlungu ezingapheliyo ze-syndromes ukwenza izicwangciso zokunyamekela zomntu eziphucula amandla ngokuguquguquka, ukuhamba, kunye neenkqubo zobuchule ezenzelwe umntu ngamnye. Ukusebenzisa indlela edibeneyo, injongo yethu kukukhulula intlungu ngokwemvelo ngokubuyisela impilo kunye nomsebenzi kumzimba ngokusebenzisa i-Functional Medicine, i-Acupuncture, i-Electro-Acupuncture, kunye ne-Sports Medicine protocols. Ukuba olunye unyango luyadingeka, uDkt Jimenez uye wadibanisa kunye noogqirha abaphezulu, iingcali zeklinikhi, abaphandi bezonyango, kunye nabanikezeli be-premier rehabilitation ukubonelela ngonyango olusebenzayo olukhoyo.
Ukuzivocavoca okuPhambili kunye neentlungu zomqolo
VIDEO
Ucaphulo
Hansen, RK, Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, DHJ, Gliemann, L., & Larsen, RG (2023). Umthambo wokukrola wonyusa ukomelela kwentliziyo kunye nedayimitha ye-brachial artery kodwa hayi imiba yesiqhelo yomngcipheko we-cardiometabolic kwi-spinal cord-enzakeleyo. Ijenali yaseYurophu ye-physiology esetyenzisiweyo, i-123 (6), i-1241-1255. doi.org/10.1007/s00421-023-05146-y
Sindorf, MAG, Germano, MD, Dias, WG, Batista, DR, Braz, TV, Moreno, MA, & Lopes, CR (2021). Ukugqithiswa kwe-Oxygen emva kokuSebenza kunye ne-Substrate Oxidation Emva koQeqesho oluPhezulu lweThuba lokuQinisekisa: Iziphumo zokuPhathwa koBuyiselo. Ijenali yamazwe ngamazwe yenzululwazi yokuzilolonga, 14(2), 1151–1165.
UKim, D., Cho, M., Park, Y., & Yang, Y. (2015). Umphumo wenkqubo yokuzivocavoca yokulungiswa kwesimo kwiintlungu ze-musculoskelet. Ijenali yesayensi yonyango lomzimba, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791
by UGqr Alex Jimenez ukuphila qete , Amandla kunye nokomelela
Ngaba ukuthatha inxaxheba kumdlalo owuthandayo iintsuku eziliqela ngeveki kunokunceda abantu abazama ukomelela okanye ukugcina umgangatho othile wempilo?
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
VIDEO
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
by UGqr Alex Jimenez ukuphila qete , Amandla kunye nokomelela
Kubantu abaqala ukuphakamisa iintsimbi, iiyunithi zeemoto zibalulekile kwintshukumo yemisipha. Ngaba ukwakha iiyunithi ezininzi zeemoto kunceda ukwakha amandla kunye nokugcina ubunzima bezihlunu?
Iiyunithi zeeMoto
Iiyunithi zeemoto zilawula izihlunu zamathambo kwaye zingamandla emva kwayo yonke intshukumo yomzimba. (C J. Heckman, Roger M. Enoka 2012 )
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
VIDEO
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/
by UGqr Alex Jimenez ukuphila qete , Amandla kunye nokomelela
Kubantu abafuna ukuphucula impilo yabo yesiqhelo banokubandakanya iintsimbi ezinxitywayo kunye nokwazi ukuba bazisebenzisa njani ngokufanelekileyo ukunceda ukufezekisa iinjongo zempilo?
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?
VIDEO
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
by UGqr Alex Jimenez Abadlali , Amandla kunye nokomelela
Ithenisi ifuna amandla, amandla kunye nonyamezelo. Ngaba ukudibanisa uqeqesho lobunzima bentenetya kwirejimeni yokomelela komdlali eyahlulwe ngokwezigaba ukuphumeza ezona ziphumo zilungileyo?
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 )
Le yinkqubo yesigaba esithathu esijikelezileyo.
Isigaba sokuqala sigxile ekwakheni amandla asisiseko kunye nezihlunu
Inqanaba lesibini kunikezelo lwamandla.
Abadlali abadlala unyaka wonke banokuqhubeka nenkqubo yamandla xa besakha iziseko.
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:
Ubude bexesha: iiveki ezi-6 ukuya kwezi-8
Iintsuku zokuSebenza: 2-3, ubuncinane usuku olunye, nangona kunjalo, ezimbini zinconywa phakathi kweeseshoni.
Reps: 8-10
Iiseti: 2-4
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
Ubude bexesha: Iyaqhubeka
Iintsuku ngeveki: 2
IiReps: 8 ukuya kwi-10
Iiseti: 2-4
Ukuphumla phakathi kokuphindaphinda: imizuzwana eyi-10 ukuya kwe-15
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
VIDEO
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
by UGqr Alex Jimenez Abadlali , Amandla kunye nokomelela
Ngaba ubunzima kunye nokuqeqeshwa kwamandla kunokunyusa isantya kunye namandla kwiimbaleki ezithatha inxaxheba ekujuleni imidlalo?
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
VIDEO
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
by UGqr Alex Jimenez Abadlali , Amandla kunye nokomelela
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 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.
Ukusebenzisa amandla zibandakanya iintshukumo ezicothayo, ezilawulwayo ezifana ne-squats, imiphunga, kunye ne-step-ups ezinobunzima.Imithambo yamandla zibandakanya ukuqhuma, iintshukumo ezikhawulezayo.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.
Bandakanya ixesha lokuziqhelanisa nokutsiba okukhulu kwaye uzihlanganise zonke.
Hlala uzifudumeza phambi kokuba uxhume okanye wenze ii-drill ukugcina amalungu kunye nomzimba ukhuselekile.
Iimbaleki zitsiba intambo ukuze igazi lijikeleze kwaye zifudumeze izihlunu zazo. Yenza iinzwane ezininzi ezicothayo, ezilawulwayo ukulungisa iinyawo kunye namaqatha ukuze uxhume kwaye uhlale.
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
VIDEO
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
