ukuphila qete
UBuyela kunye noBulunge boMnqonqo kwi-PUSH njenge-Rx ikhokela ibala ngokugxila kwelaser ekuxhaseni iinkqubo zethu zemidlalo yolutsha. I I-PUSH-njengo-Rx Inkqubo yinkqubo yeembaleki engqamene nezemidlalo eyilwe ngumqeqeshi wokuqina kwamandla kunye nogqirha wefiziyoloji kunye neminyaka engama-40 yamava esebenza neembaleki ezigqithisileyo.
Inkqubo luphononongo olubanzi lwendlela yokwenza izinto, ubuchwephesha bomzimba, kunye nentshukumo egqithisileyo kumbindi wayo. Umfanekiso ocacileyo wobungakanani bomzimba uvela ngovavanyo oluqhubekayo noluneenkcukacha lwabadlali abashukumayo kunye naphantsi kwemithwalo yoxinzelelo ephantsi kweliso elibukhali.
Ukuvezwa kubuthathaka be-biomechanical kuboniswa kwiqela lethu. Ngoko nangoko, sihlengahlengisa iindlela zethu ukuze iimbaleki zethu zisebenze kakuhle. Le nkqubo iguquguqukayo kakhulu kunye nohlengahlengiso oluqhubekayo luye lwanceda iimbaleki zethu ezininzi ukuba zibuye ngokukhawuleza, zomelele, kwaye zilungele ukwenzakala emva ngelixa zinciphisa ngokukhuselekileyo amaxesha okubuyisela.
Iziphumo zibonisa ukuphuculwa okucacileyo kobuchule, isantya, ukuhla kwexesha lokuphendula kunye nokuphuculwa kakhulu kwee-postural-torque mechanics. I-PUSH-njengo-Rx unikezela ngeendlela ezizodwa zokuphucula ukusebenza kwabadlali bethu kungakhathaliseki ubudala.
by UGqr Alex Jimenez | ukuphila qete, I-PUSH-njengo-Rx
I-chiropractic ingaphezulu nje kokutshintshwa kwamagqabi. Yilonyango lomzimba wonke olungabandakanya ukuxhaswa kwempilo, ukuguqulwa kokutya, kunye nokutshintsha indlela yokuphila equka umthambo. Ngokufumana isigulane ukuba sithathe amanyathelo athile, ii-chiropractors zibenza bathathe inxaxheba ebalulekileyo ekuphiliseni kwabo.
Ukuzivocavoca kubalaseleyo kungekhona nje ukuphilisa kodwa kunye nokuthintela ukulimala kunye neemeko ezithile zempilo. Ukuzilolonga rhoqo kunceda ukunciphisa ubunzima, ukuphucula ukuguquguquka, ukushukuma, kunye nokulinganisela, ukwakha izihlunu, kunye nokwandisa amandla. Noko ke, abantu abaninzi abawenzi ngokwaneleyo umthambo. Esona sizathu siphambili abasinika sona kukuba abanalo ixesha. Kukho indlela yokuzilolonga, nangona kunjalo, enokufumana iziphumo ezimangalisayo ngemizuzu nje eyi-12 ngosuku okanye ngaphantsi: Uqeqesho lweXesha eliPhezulu, okanye iHIIT.
Yintoni i-HIIT?
Uqeqesho oluphezulu lwekhefu yindlela yokuzivocavoca ebandakanya ukutshintshisana kwamacandelo omsebenzi ophezulu kunye nomsebenzi ophantsi.
Emva kokufudumala kwemizuzu emi-2, ungazama nayiphi na kwezi I-HIIT:
- Sprint ngomzuzu we-1, hamba imizuzu emi-2, phinda amaxesha amaninzi
- Kwibhayisekile emileyo, nyonyoba ngokukhawuleza kangangoko unako kangangemizuzwana engama-30, emva koko ucothise malunga nomzuzu omnye kwaye uphinda izihlandlo ezininzi.
- Tsiba intambo, ixesha eliphindwe kabini kwimizuzwana engama-30, emva koko utsibe-uhambe umzuzu omnye.
Into eyenza i-HIIT ibe nomtsalane kwizigulana ezininzi kukuguquguquka kwayo. Izigulana ziyakwazi ukuziqhelanisa nawo nawuphi na umsebenzi wokuzilolonga ezithanda ukuwenza. Ikwasebenza ngokukhawuleza kuneendlela ezininzi zokuzilolonga. Apho uninzi lwemithambo kufuneka lwenziwe iyure okanye ngaphezulu, iHIIT ifuna kuphela malunga nemizuzu eli-15 ukuya kweli-12, kwaye ibonelela ngemithambo ye-cardio ebalaseleyo, ngoko iyanceda ekwandiseni imetabolism.
Kwiiveki ezimbalwa, izigulane ziya kubona ukuphuculwa okubonakalayo, kubandakanywa ukulahleka kwesisindo, ukunyuka kokunyamezela, kunye namandla amaninzi. Ayifuni izixhobo ngaphandle kokuba isigulane sifuna ukusebenzisa ibhayisekile, i-kettlebell, intambo yokutsiba, okanye ezinye izixhobo zokuphucula ukusebenza kwazo. Isigulane kwakhona sihlala silawula ngokupheleleyo. Banokugqiba inqanaba lokuzilolonga kunye nokuqina okufanelekileyo kubo.
Iinzuzo ze-HIIT
I-HIIT ineenzuzo ezininzi ezinkulu, kubandakanya ukwehla kobunzima obucacileyo kunye nezinto ezinxulumene nokomelela. Intetho ka-2012 kwiEuropean Society of Cardiology yatyhila enye ingenelo. Lolonga isebenze i-enzyme, i-telomerase, ethoba inkqubo kwakhona. I-HIIT ivuselela ukukhululwa kwe-telomerase ngelixa inciphisa ukubonakaliswa kwe-p53, iprotheni ekhuthaza ukuguga kwangaphambili, ngexesha elifanayo.
Ngamanye amazwi, i-HIIT inokunceda ukucotha okanye ukubamba inkqubo yokuguga. Ezinye ezijoliswe kulutsha ngeenzuzo ze-HIT ziquka:
- Ukuphucula ithoni
- Amandla amaninzi
- Isikhumba esinamandla
- Amanqatha omzimba ophantsi
- Ukwandisa libido
- Ngaphantsi imibimbi
I-HIIT inokunceda ukulungelelanisa amahomoni athile emzimbeni afaka isandla kwimikhwa yokutya engafanelekanga (njengokutya koxinzelelo) kunye nokuzuza ubunzima. Ihomoni i-leptin kunye ne-ghrelin zinoxanduva lobunzima. I-Ghrelin, ihomoni yendlala, ihlala inoxanduva lokukunika i-munchies kwaye ibangele ukunqwenela ukutya okunetyuwa, okuswiti, kunye nokuqhotsiweyo. ILeptin yihomoni elumkisa umzimba wakho xa unokutya okwaneleyo. Inika loo mqondiso opheleleyo. Xa ezi hormone zimbini zingasebenzi ngendlela ebekufanele ngayo, oko kunokubangela ukutyeba kakhulu nezinye iingxaki.
Ukuhlala usempilweni kwaye usempilweni kubalulekile ukugcina umzimba usempilweni kunye nomqolo. Yiyo loo nto ii-chiropractors zihlala zincoma i-HIIT. Kuyanceda ukwenza umzimba ube sempilweni kwaye ulungele ukuba xa kuvela iingxaki, unokuba negalelo elikhulu ekuziphiliseni. Ukuba ufuna ukulahla iipounds ezimbalwa okanye ufuna ukufaneleka ngakumbi, thetha ne-chiropractor yakho malunga ne-HIIT kwaye ufumane iziphumo ngokukhawuleza.
I-Chiropractic edibeneyo kunye neRehab
by UGqr Alex Jimenez | ukuphila qete, impilo
Iimbaleki, abathanda ukomelela, kunye nabantu abangena kwimithambo rhoqo, ngaba ukuthatha ikhefu lokuzilolonga kunokuba luncedo xa kucwangciswe kakuhle?
Ikhefu lokuzilolonga
Ukuzinika imvume yokuthatha ikhefu ekwenzeni umthambo kuyimfuneko, ngakumbi ukugcina inqanaba lokuqina langoku. Ukuze uhlale ufanelekile kuwo onke amanqanaba kunye nokulimala, umzimba udinga ukuphumla kunye nokubuyisela, ngakumbi ukuqhubela phambili kumanqanaba okusebenza. Ukuzilolonga rhoqo kubalulekile ku:
- Ukwakha unyamezelo
- Ukuphucula amandla
- Ukulahlekelwa kunye nokugcina ubunzima
- Ukunciphisa uxinzelelo
Yintoni?
Ukunqumama ngokuzithandela / ikhefu lokuzilolonga lixesha elinikezelweyo xa umntu ekhetha ukungasebenzi. Ngokwesiqhelo yimpendulo kwiimpawu zomzimba ngamnye xa umntu eyazi ingqondo nomzimba wakhe kufuneka athathe ikhefu ekwenzeni umthambo. Ikhefu lokuzilolonga lahlukile kunosuku lokuphumla njengoko lunokuhlala iveki enye okanye ezimbini ukusuka kuqeqesho oluqhelekileyo. Abantu banokufuna ukuthatha ikhefu ngenxa yokuba ukuzilolonga kuya kukruqula kunye/okanye kunokwenzeka ukuba kutshiswe okanye ukuqhubela phambili.
Fitness Impact
- Uphononongo kubadlali bebhola ekhatywayo bokuzonwabisa lubonise ukuba iiveki ezintathu ukuya kwezintandathu zokungasebenzi azizange zitshintshe umthamo we-aerobic kunye namandla emisipha. (Chang Hwa Joo. 2018)
- Abantu abasempilweni kakhulu baya kuba nengxaki yokuhla ngokukhawuleza kokuqina komzimba kwiiveki ezintathu zokuqala zokungasebenzi ngaphambi kokuba banyuke. (Chang Hwa Joo. 2018)
- Ithatha malunga iinyanga ezimbini engasebenzi ukuphulukana neenzuzo ezenziwe ngokupheleleyo. (UJonny St-Amand et al., 2012)
Iingcali zonyango zibonelela ngemiqathango kubantu abanokuba benza kakhulu:
- Ukugqithisa kuxa uqeqesho luba ngokugqithisileyo, kwaye ukusebenza kuqala ukuhla. Isenokuba mfutshane- okanye ixesha elide.
- Ukugqithisa kwenzeka xa ukugqithisela kungaqwalaselwa.
- I-Overtraining syndrome/i-OTS ihlala ixesha elide kwaye ikhokelela kukusilela okukhulu ekusebenzeni kunye neempawu ezifana nokutshintsha kwehomoni, ukudakumba, ukudinwa, kunye nokudumba kwenkqubo. (UJeffrey B. Kreher. 2016)
- Ukugqithisa okanye ukuziqeqesha ngokugqithiseleyo kubonakala ngathi inkqubela phambili yomzimba ibuyela umva endaweni yokuya phambili. Okukhona uqeqesho luya lucotha kwaye udinwe ngakumbi umzimba.
- Iimbaleki zonyamezelo zinomngcipheko owongeziweyo wokugqithisela kunye nokuziqeqesha. (UJeffrey B. Kreher. 2016)
- Ingqondo yokunyamezela ikhuthaza ukutyhala iiyure ezininzi zoqeqesho ukuze womelele kwaye ukhawuleze. Nangona kunjalo, kwinqanaba elithile, ukusebenza kuphazamiseka.
- Olunye uphando lucebisa ukusebenzisa igama paradoxical deconditioning syndrome oko kunokukhokelela ekuqeqesheni ngokugqithisileyo. (UFlavio A. Cadegiani, uClaudio Elias Kater. 2019)
Break Benefits
Ukuthatha ikhefu kuvumela ukubuyisela ulungelelwaniso ukugxila emsebenzini okanye esikolweni, ukulawula imicimbi eyahlukeneyo yobomi, kwaye ujabulele abahlobo kunye nexesha losapho. Uphononongo lucebise ukuba ukufezekisa ukulingana komsebenzi / ubomi obungcono kunokuphucula:
- Ukusebenza komsebenzi kunye nokwaneliseka.
- Umbutho
- Ubomi nolwaneliseko lwentsapho.
- Ukufaneleka, ubomi obulungeleleneyo, kunye nempilo ziyahluka kumntu wonke. (UAndrea Gragnano et al., 2020)
- Uqeqesho olugqithisileyo ludla ngokuphuma kuqeqesho oluninzi kunye nokungonelanga kokuchacha.
- Ukomelela kunye neengcaphephe zoqeqesho zicebisa ukuphumla kunye noqeqesho olulula njengonyango loqeqesho olugqithisileyo. (UJeffrey B. Kreher. 2016)
Iimpawu Umzimba Ufuna Ikhefu
Iimpawu ezimbalwa kunye neempawu eziqhelekileyo zingabonisa ukuba ikhefu lokuzilolonga lingafuneka.
- Uhlala engakhuthazi okanye ekruqukile
- Andijonge phambili ekusebenzeni
- Ukusebenza kakubi
- Ukudinwa ngokwasemzimbeni
- Ukukhathala
- Ubuhlungu obungasombululekiyo
- Ukunqongophala kwenkqubela phambili ekusebenzeni
Imisebenzi eyenye
Ngexesha lekhefu lokuzilolonga, zibandakanye kwezinye izinto ezisebenzayo ezisebenza ngokungafaniyo nomzimba, njengokudlala i-tennis yetafile, umzekelo, okanye imisebenzi eyonwabisayo kodwa igcine umzimba uhamba ngaphandle kokwenza umsebenzi onzima. Khumbula, umzimba akufuneki ungasebenzi ngokupheleleyo. Abantu ngabanye banokuzama:
- Ukukhwela ibhayisekile ngokukhululeka
- Dancing
- Ukunyuka
- Kulula ukwenza eyadini
- Yoga okanye Pilates
- Ukunxibelelana
Ukubuyela kwi- Working Out
Kusenokuvakala ngathi kuqale phantsi, kodwa akuyi kuthatha ixesha elide ukuba umzimba ukhumbule indlela yokuzilolonga. Kufuneka nje uziqhelanise nokusebenza kwakhona. Kusenokuhenda ukutsibela kuqheliselo lwesiqhelo lokuzilolonga, kodwa oko akukhuthazwa ngenxa yobungozi bokwenzakala. Nantsi imithetho-siseko embalwa yokugcina umzimba womelele kwaye usempilweni ngelixa ubuyela kwisiqhelo sokuzilolonga.
Qalisa ngokuLula
- Qala ngoguqulelo olulula lwendlela eqhelekileyo usebenzisa iintsimbi ezilula kunye nokuqina okuncinci.
Nika Umzimba Ixesha
- Sebenzisa iiveki ezimbini zokuqala ukuze umzimba uqhelane nomsebenzi.
- Kungathatha ukuya kwiiveki ezintathu ukubuya, kuxhomekeke ekusebenzeni ngaphambili kunye nokuba lingakanani ixesha lokuphumla elidlulile.
Thatha Iintsuku Zokuphumla ezongezelelweyo
- Ukubuyela kwimithambo kuthetha ukuba umzimba uya kuba buhlungu ngakumbi.
- Cwangcisa iintsuku ezongezelelweyo zokubuyisela ukuze umzimba uphilise kwaye ufumane amandla.
- Iveki nganye, ngokuthe ngcembe ukwandisa ukuqina de ibuyele ekusebenzeni okuqhelekileyo.
Ukuguqula ukhathalelo lwezeMpilo
Ucaphulo
Joo C. H. (2018). Iziphumo zokunciphisa ixesha elifutshane kunye nokuqeqeshwa kwakhona kwimpilo yomzimba kubadlali bebhola bebhola ekhatywayo. PloS enye, 13(5), e0196212. doi.org/10.1371/journal.pone.0196212
St-Amand, J., Yoshioka, M., Nishida, Y., Tobina, T., Shono, N., & Tanaka, H. (2012). Iziphumo zokuyeka ukuqeqeshwa kokuzivocavoca kancinci kwimisipha yomntu. Ijenali yaseYurophu ye-physiology esetyenzisiweyo, i-112 (3), i-853-869. doi.org/10.1007/s00421-011-2036-7
Kreher J. B. (2016). Ukuxilongwa kunye nokuthintela i-syndrome yokugqithisa: uluvo malunga nezicwangciso zemfundo. Vula ukufikelela kwijenali yezamayeza ezemidlalo, 7, 115–122. doi.org/10.2147/OAJSM.S91657
Cadegiani, F. A., & Kater, C. E. (2019). Iimbono ezintsha ze-overtraining syndrome ezifunyenwe kuphononongo lwe-EROS. I-BMJ evulekileyo yezemidlalo kunye neyeza lokuzilolonga, i-5 (1), e000542. doi.org/10.1136/bmjsem-2019-000542
Gragnano, A., Simbula, S., & Miglioretti, M. (2020). Ibhalansi yoBomi boMsebenzi: Ukulinganisa Ukubaluleka koMsebenzi-uSapho kunye noMsebenzi-weMpilo yeMpilo. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 17(3), 907. doi.org/10.3390/ijerph17030907
by UGqr Alex Jimenez | ukuphila qete, impilo
Kubantu abazama ukwandisa ukukhula kwezihlunu, ukutya kweprotheyini kubalulekile. Nangona kunjalo, umzimba ulinganiselwe ngokuba ingakanani iprotheyini enokudibanisa ukulungisa nokukhulisa izihlunu. Ngaba ukwazi ixesha lokuthatha iprotheyini, inani, kunye nendlela yokukhuthaza ukukhula kwezihlunu kunokunceda ukufikelela kwiziphumo ezingcono?
I-Protein ye-Muscle Synthesis
Iprotheyini ye-muscle synthesis yinkqubo ye-physiological yokuvelisa iprotheni ye-muscle entsha kwaye iyinxalenye ebalulekileyo yendlela umzimba ogcina ngayo kunye nokwakha izihlunu. Ukukhula kwemisipha kufezekiswa ngoqeqesho lokumelana kunye nokuthatha iprotheni. (Tanner Stokes, et al., 2018)
Isebenza njani iProtein Synthesis
Iprotheyini yibhloko yokwakha yemisipha, ngelixa iprotheni synthesis yinkqubo yendalo ye-metabolic apho iprotheni iveliswa ukulungisa umonakalo wemisipha obangelwa kukuzilolonga. Oku kwenzeka kwii-amino acids ezibophelela kwiiprotheni zesihlunu samathambo, ukwandisa ubungakanani bemisipha. Ichasene nokuqhekeka kweprotheyini yemisipha (MPB) ngenxa yokulahleka kweeprotheyini ngexesha lokuzilolonga. Ukuqhekeka kwemisipha yinxalenye eyimfuneko yokwakha izihlunu. Xa yonakele, izihlunu ziya kwakha umva zibe nkulu, ixesha elide nje ukuba iikhalori ezaneleyo kunye neeprotheyini zisetyenziselwe ukulungisa nokukhulisa izihlunu. I-protein ye-muscle synthesis inokunyuswa ngokunyusa i-protein intake ngokukhawuleza emva kokuzivocavoca. Ukufunda ukuvuselela iprotein ye-muscle synthesis ngokuzilolonga kunye nokutya kunokunceda ukukhawulezisa ukukhula kwemisipha, ngokukhawuleza. Ukubuyisela, ukuphucula ukusebenza komzimba, kunye nokwandisa ukunyamezela ngokubanzi. (Cameron J. Mitchell et al., 2014)
Iziphumo zokuzilolonga
Ibhalansi yeprotheni ichaza ubudlelwane phakathi kokuqhekeka kweprotheyini yemisipha kunye nokuhlanganiswa kweprotheyini yemisipha. Xa umzimba ukwiprotein balance, akukho kukhula kwezihlunu okanye ukumoshakala okwenzekayo, kwaye umntu ujongwa ekwimeko esempilweni ye-biological equilibrium/homeostasis, eyaziwa ngokuba yisondlo. Ukukhuthaza ukukhula kwezihlunu, umntu ngamnye kufuneka ashukumise ibhalansi yeprotheyini. Nangona kunokubonakala ngathi i-counter-intuitive, umthambo unokwaphula iprotheyini yemisipha, kodwa ingabi ngaphezu komlinganiselo weprotheyini umzimba onokuyenza. (UFelipe Damas, et al., 2015) Okukhona ukuqina kokuzilolonga, ngakumbi iprotheyini ye-muscle synthesis, njengoko ukuphuka kwemisipha kukhuthaza ukulungiswa kunye nokukhula kwezicubu. Iingcali zenzululwazi zilinganisa ubunzulu ngokuphindaphinda okukodwa - 1-RM - okuthetha ukuba obona bunzima buphezulu umntu anokubuphakamisa ukuphindaphinda okunye. Ngokophononongo lophando, ukuqina kokusebenza phantsi kwe-40% ye-1-RM ayiyi kuchaphazela i-protein synthesis ye-muscle. Kwaye ukuqina okukhulu kune-60% kuya kuphinda kabini okanye kathathu iprotheyini ye-muscle synthesis. (PJ Atherton, uK Smith. 2012)
Impembelelo yokutya
Ubudlelwane phakathi kokutya kunye neprotein balance ayilulanga. Nangona kunye nokunyuka kweprotheni, i-muscle protein synthesis yenzeke kwixesha elithile. Oku kungenxa yokuba umzimba unokusebenzisa kuphela inani elithile lee-amino acids ezibalulekileyo ozifumanayo, kunye nantoni na eyophulwayo kwaye ikhutshwe sisibindi. Iingcali zezondlo zincoma malunga ne-1.4 ukuya kwi-2.0 grams yeprotheni ngekhilogram yobunzima bomzimba ngosuku ukuze kwakhiwe izihlunu kunye namandla. (URalf Jäger, et al., 2017) Iprotein eyaneleyo inokufumaneka ngokunikela ingqalelo kubisi, amaqanda, inyama ebhityileyo, amandongomane, neendidi. Kukwacetyiswa ukuba kutye ukutya okuziinkozo okwaneleyo, amafutha anempilo, iziqhamo, kunye nemifuno ukunceda umzimba ukuba wenze kwaye ulungise ngokufanelekileyo. Ngokomzekelo, iicarbohydrates ziyimfuneko kwisakhiwo sezihlunu njengoko zivuselela ukukhutshwa kwe-insulin exhasa ukufunxwa kweeprotheyini zeeseli zemisipha. (UVandré Casagrande Figueiredo, uDavid Cameron-Smith. 2013) Uphononongo lujonge kumazinga okuphendula kumadoda amiselweyo i-10, i-20, okanye i-40 grams ye-whey protein ngokukhawuleza emva koqeqesho lokumelana. Abaphandi baqaphele ezi ziphumo zilandelayo: (Oliver C. Witard et al., 2014)
- I-10 grams ye-whey protein - Akukho mpembelelo kwi-protein ye-muscle synthesis.
- I-20 grams - Ukwandisa i-protein ye-muscle synthesis nge-49%.
- I-40 grams - Ukwandisa i-protein ye-muscle synthesis nge-56% kodwa kwakhona kubangele ukuqokelela ngokugqithiseleyo kwe-urea.
- Ukutya i-20 grams ukuya kwi-40 grams yeprotein ye-whey emva kokuqeqeshwa kokumelana nako kwandisa ezinye ii-amino acids ezibalulekileyo ezinxulumene nokukhula kwemisipha. (Lindsay S. Macnaughton et al., 2016)
- Iprotheni ye-Whey yiprotheni yokugaya ngokukhawuleza.
- Iziphumo ezongeziweyo zinokufumaneka ngokutya iprotheyini yokwetyisa kancinci imini yonke.
Ukuzuza kwezihlunu kuyahluka kumntu nomntu njengoko umzimba womntu wonke wahlukile. Abantu abacinga ngokutya iiprotheyini ezingaphaya kokutya okucetyiswayo kufuneka badibane nogqirha wabo okanye ingcali yezondlo ebhalisiweyo ukuze baqonde iingenelo ezinokubakho kunye nobungozi.
Ukwakha uMzimba Owomeleleyo
Ucaphulo
Stokes, T., Hector, AJ, Morton, RW, McGlory, C., & Phillips, SM (2018). Iimbono zamva nje malunga nendima yeProtheyini yokutya yokuKhuthaza i-Muscle Hypertrophy kunye noQeqesho lokuQinisekisa uMzobo. Izondlo, 10(2), 180. doi.org/10.3390/nu10020180
Mitchell, CJ, Churchward-Venne, TA, Parise, G., Bellamy, L., Baker, SK, Smith, K., Atherton, PJ, & Phillips, SM (2014). I-acute post-exercise iprotein ye-myofibrillar synthesis ayihambelani nokuqeqeshwa kokuxhatshazwa-i-muscle hypertrophy kubafana abancinci. PloS enye, 9(2), e89431. doi.org/10.1371/journal.pone.0089431
Damas, F., Phillips, S., Vechin, FC, & Ugrinowitsch, C. (2015). Uphononongo lokunyanzeliswa koqeqesho-olubangelwa utshintsho kwi-skeletal muscle protein synthesis kunye negalelo labo kwi-hypertrophy. Iyeza lezemidlalo (Auckland, NZ), 45 (6), 801-807. doi.org/10.1007/s40279-015-0320-0
Atherton, PJ, & Smith, K. (2012). I-protein ye-muscle synthesis ekuphenduleni kwisondlo kunye nokuzivocavoca. Ijenali yePhysiology, 590 (5), 1049-1057. doi.org/10.1113/jphysiol.2011.225003
Jäger, R., Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, Purpura, M., Ziegenfuss, TN, Ferrando, AA, Arent, SM, Smith-Ryan, AE, Stout, JR, Arciero, PJ, Ormsbee, MJ, Taylor, LW, Wilborn, CD, Kalman, DS, Kreider, RB, Willoughby, DS, Hoffman, JR, ... Antonio, J. (2017). I-International Society of Sports Nutrition Position Ima: iprotheyini kunye nokuzilolonga. Ijenali ye-International Society of Sports Nutrition, 14, 20. doi.org/10.1186/s12970-017-0177-8
Figueiredo, VC, & Cameron-Smith, D. (2013). Ngaba i-carbohydrate iyafuneka ukuqhubela phambili ukuvuselela iprotheyini ye-muscle synthesis / hypertrophy emva kokuzivocavoca? Umbhalo we-International Society of Sports Nutrition, i-10 (1), i-42. doi.org/10.1186/1550-2783-10-42
Witard, OC, Jackman, SR, Breen, L., Smith, K., Selby, A., & Tipton, KD (2014). Amanqanaba eprotheyini ye-Myofibrillar muscle synthesis emva kwesidlo ekuphenduleni ukunyuka kweedosi zeprotheyini ye-whey ekuphumleni nasemva kokuzivocavoca. Ijenali yaseMelika yesondlo seklinikhi, i-99 (1), i-86-95. doi.org/10.3945/ajcn.112.055517
Macnaughton, LS, Wardle, SL, Witard, OC, McGlory, C., Hamilton, DL, Jeromson, S., Lawrence, CE, Wallis, GA, & Tipton, KD (2016). Impendulo yokwenziwa kweprotheyini yezihlunu kulandela umthambo wokuxhathisa umzimba wonke inkulu kulandela i-40 g kune-20 g yeprotheyini ye-whey. Iingxelo zePhysiological, 4(15), e12893. doi.org/10.14814/phy2.12893
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?
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 | ukuphila qete, isondlo
Kubantu abazama ukwakha izihlunu kodwa bengaziboni iziphumo, ngaba ukwazi izinto ezinje ngokutya okutyiwayo, indlela yokusebenza, kunye nemfuzo kunokunceda ukufezekisa iinzuzo zemisipha ezinentsingiselo?
UkuKhula Kwemisipha Iimpazamo Zokutya
Ukukhula kwemisipha yinto ebalulekileyo yokuqina kunye nempilo jikelele. Abantu ngabanye banokwenza iimpazamo zesondlo njengokungatyi iiprotheyini okanye iikhabhohayidrethi ezaneleyo kunye nokungaziniki amanzi ngokufanelekileyo nto leyo enokubathintela ekufumaneni izihlunu. Izinto ezinegalelo ekwakheni izihlunu, ziquka:
- isondlo
- Genetics
- uqeqesho
Abantu abafuna ukwandisa ubunzima be-muscle ngokufanelekileyo banokuphinda basebenze le miba ukugcina ukuhambelana nokuzibophezela ekusebenzeni kunye nokutya. Izibonelelo ziquka:
- Ukwakha izihlunu kunceda ukuqinisa amathambo
- Ukuphucula ibhalansi
- Yehlisa umngcipheko wesifo sentliziyo kunye nesifo seswekile.
Ukwakha izihlunu kwandisa amandla kunye nesantya kwaye kunokunciphisa umngcipheko wokwenzakala okanye ukuwa njengoko ukhula. (IKholeji yaseMelika yezoNyango lwezeMidlalo. 2017)
Izinto
Iingcali zichaza iimpazamo eziqhelekileyo ezinokuthintela ukukhula kwezihlunu, njengokungatyi iprotheyini eyaneleyo, ukungadli iikhalori ezaneleyo, ukuzilolonga ngokugqithisileyo, okanye ukuziqhelanisa nefomu nobuchule obungafanelekanga. Njengoko wonke umntu wahlukile akukho ndlela ilingana ngayo yonke ukwakha izihlunu okanye hypertrophy. Ezi ziquka:
Genetics
- Ufuzo lomntu ngamnye lunegalelo kwindlela ekunokuba lula okanye kunzima ngayo ukwakha izihlunu.
- Abanye abantu banomlinganiselo ophezulu wemicu yemisipha ekhawulezayo, eyandisa amandla okukhula.
- Ukusabalalisa kwendalo kwe-muscle kunye ne-fat body nayo iyahluka kwaye inokuchaphazela izinga kunye nendawo yokukhula kwemisipha.
- Kukwakho iyantlukwano kubuchule bokubuyisela umntu ngamnye obunokuphembelela ukuphindaphindwa kunye nokuqina kweeseshoni zoqeqesho.
isondlo
- Isondlo sibalulekile xa uzama ukwakha izihlunu. Abantu kufuneka batye iprotheyini eyaneleyo yokulungisa izihlunu kunye nokukhula.
- Abantu banokufuna ukutya iikhalori ezininzi kunokuba batshise ukwenza iivenkile zamandla.
- Kwangaxeshanye, umntu ngamnye kufuneka atye iicarbohydrates ezaneleyo kunye namafutha asempilweni ukuze aqhube umsebenzi kunye nokuchacha.
uqeqesho
- Ukufumana izihlunu kufuna ukuxhathisa rhoqo okanye ukuzilolonga ngamandla.
- Olu qheliselo lubangela iinyembezi ezincinci kwimicu yezihlunu, ethi emva koko ilungise kwaye ikhule yomelele kwaye ibe nkulu.
- Uqeqesho olusebenzayo lokuxhathisa lubandakanya - ukungaguquguquki, ukuqina, ukubuyisela, kunye nomthwalo oqhubekayo.
- Ukugqithiswa okuqhubelekayo kuthetha ukonyusa kancinci kancinci ubunzima, ukuphindaphinda, okanye inani lokuphindaphinda kwindlela yokuzilolonga ukucela umngeni kwizihlunu.
Ukomelela Kwezihlunu zokuguga okunempilo
- Uphando lubonisa ukuba ukwenza imithambo eyakha ubunzima bezihlunu kunokucothisa ukuhla kwengqondo okunxulumene neminyaka kwaye kucuthe umngcipheko wezifo ze-neurodeergenerative ezifana nesifo se-Alzheimer kunye ne-dementia. (UJoseph Michael Northey, et al., 2018)
- Umthambo wokwakha izihlunu unokuphucula impilo yentliziyo kwaye uthobe umngcipheko wezifo zentliziyo. (Johns Hopkins Medicine. 2023)
Iimpazamo zeSondlo
Xa uzama ukufumana imisipha, imingeni inokuchaphazela inkqubela phambili. Ezinye zeempazamo eziqhelekileyo ezinokulibazisa okanye ukubuyisela ukukhula kwemisipha kunye neengcebiso ziquka.
Iprotheyini eyaneleyo
- Ukutya iiprotheyini ezifana nenyama ebhityileyo, iimveliso zobisi, kunye nokutya kwaselwandle, kubalulekile ekulungiseni izihlunu kunye nokukhula.
- Ukungatyi iiprotheyini ezaneleyo kwenza umzimba ungakwazi ukukhula izihlunu, kwaye uya kubona ukuphucuka okuncinci.
- Fumana iprotheyini eyaneleyo kwimithombo eyahlukeneyo efana nenyama yenkomo, imvana, inkukhu, iturkey, intlanzi, amaqanda, ubisi, imifuno, kunye neeproteni ezisekelwe kwizityalo.
- Nangona kunjalo, kukho umda wokuba ingakanani iprotheni umzimba onokuyisebenzisa ngokufanelekileyo ngexesha elinye kwi-protein ye-muscle synthesis.
- Kucetyiswa ukuba usasaze iprotheni ngokulinganayo yonke imini, ijolise malunga ne-20 ukuya kwi-30 grams yeprotheyini ephezulu kwisidlo ngasinye.
Akwanelanga iiCalories
- Izihlunu zidinga iikhalori ukuze zikhule.
- Ukuba umzimba ukwi-caloric deficit, ukukwazi ukukhula kwemisipha kulinganiselwe.
- Ukungonelanga kweekhalori ezithathayo kunokudala ukunqongophala kwamandla, okwenza umzimba usebenzise izihlunu zamandla endaweni yokukhula.
- Ukulungisa oku, umntu ngamnye kufuneka atye iikhalori ezininzi kuneekhalori ezitshisiweyo.
- Kunokuba luncedo ukulandelela i-calorie intake kunye nesicelo sokwenza uhlengahlengiso njengoko kufuneka.
- Abantu abanengxaki yokwandisa i-calorie yabo okanye kukho imibuzo malunga nokuba yintoni efunwa ngumzimba, qhagamshelana ne-dietitian ebhalisiweyo okanye i-nutrist.
Ayonelanga iiCarbs
- Iikhabhohayidrethi ngowona mthombo wamandla womzimba ngexesha lokuzilolonga ngamandla.
- Ukungadli ngokwaneleyo kunokukhokelela ekunciphiseni ukusebenza kunye nokuchacha kancinci.
- Izindululo ziquka ukutya okuziinkozo ezipheleleyo kunye neecarbohydrates ezicutshungulwayo kancinci, ezifana nerayisi emdaka, iitapile, ibhatata, ihabile, kunye nequinoa.
- Kubantu abenza uqeqesho oluqhelekileyo, oluphakathi ukuya-olunzulu, iingcebiso ze-carbohydrate zinokusuka kwi-3 ukuya kwi-7 grams ngekhilogram yobunzima bomzimba ngosuku.
- Kubantu abenza unyamezelo okanye uqheliselo loqeqesho lwamaxesha amaninzi kunokufuneka banyuse olu luhlu.
Ayinamanzi ngokwaneleyo
- Amanzi ayimfuneko kuyo yonke imisebenzi yomzimba, kubandakanywa ukucutha kwemisipha kunye nokulungiswa.
- Ukuphelelwa ngamanzi emzimbeni kuza neempawu ezifana nezihlunu, ukudinwa, kunye nokuncipha kokusebenza komthambo. (Amaziko oLawulo noThintelo lweZifo. 2022)
- Ngabantu abangaqinisekanga ukuba badinga amanzi angakanani na? Iingcebiso ziquka ukusebenzisa isiqingatha sobunzima bomzimba womntu njengesiqalo ukufumanisa ukuba zingaphi ii-ounces zokusela ngosuku.
- Ngokomzekelo, abantu abanobunzima beekhilogram ze-140 banokubeka i-baseline hydration injongo ye-ounces ye-70 yamanzi / iikomityi ezi-8 ngosuku ezinokuhlengahlengiswa ngokwemisebenzi.
Iingcebiso zokuThatha amanzi
- The ukuthathwa kolwelo olupheleleyo ekutyeni nakwisiselo kuyahluka ngokweminyaka nangesondo. Izindululo ngokubanzi zijikeleze:
- 11.5 iikomityi ngosuku kubasetyhini
- 15.5 iikomityi zamadoda amadala
- Ngamanzi nje, abasetyhini bafuna malunga neekomityi ezili-9 zolwelo ngosuku, kwaye amadoda adinga malunga neekomityi ezili-13 zokutshintsha ulwelo olulahlekileyo imini yonke.
- Nangona kunjalo, umlinganiselo ochanekileyo wamanzi ofunekayo ukuze uhlale ugcwele amanzi ngokufanelekileyo kuxhomekeke kwinqanaba lomsebenzi womntu kunye nempilo iyonke. (IAkhademi yeZondlo kunye neDietetics. 2022)
- Ukuthintela ukuphelelwa ngamanzi emzimbeni, sela amanzi ngokuqhubekayo imini yonke, ngakumbi ngaphambi, ngexesha, nasemva kokujima.
- Ukutya okunomxholo ophezulu wamanzi njengeziqhamo ezithile kunokunceda ukufezekisa iinjongo zemihla ngemihla ye-hydration.
Ayonelanga Amafutha Asempilweni
- Ukungadli ngokwaneleyo amafutha anempilo kunokubangela ukuba umzimba ungakwazi ukuvelisa iihomoni ezaneleyo ezixhasa ukukhula kwemisipha.
- Ukuxhomekeka kwizongezelelo endaweni yokufumana izondlo kukutya okupheleleyo nako kunokukhokelela ekunqongophelweni kwezondlo kunye nokungalingani.
- Ukutya iiprotheyini ezininzi okanye i-shakes kunokubangela iziphumo ebezingalindelekanga zesisu. (Iziko leSizwe Letyhefu leSizwe. 2023)
- Izindululo kukongeza amafutha asempilweni ngakumbi, njengeeavokhado, amandongomane, imbewu, intlanzi enamafutha, kunye neoyile yomnquma.
Ukulibala isondlo sasemva kokusebenza
- Emva kokusebenza, umzimba ulungele ukufunxa izondlo kwaye uqale inkqubo yokulungiswa kwemisipha kunye nokukhula.
- Umzimba udinga izondlo ukuze kusebenze ukubuyisela emva kokuzivocavoca
- Xa umzimba ungenazondlo emva kokuzilolonga unokucothisa ukukhula kwezihlunu kwaye kubangele ukudinwa.
- Izindululo kukupakisha ibhalansi yeprotheyini kunye neekhabhohayidrethi ukuze ugcwalise kanye emva kokujima.
Iimpazamo zoQeqesho
- Ukuqeqesha ngaphantsi okanye ukwenza umsebenzi ophantsi kakhulu kunokucothisa ukukhula kwezihlunu.
- Abantu abangakwaziyo ukulayisha kakhulu izihlunu zabo - umzekelo, ukusebenzisa iintsimbi ezikhaphukhaphu kakhulu - abayi kuziqhekeza ukuze bakhule babe bakhulu kwaye bomelele.
- Ukunqongophala kwe-microdamage kuthetha ukukhula kwemisipha kuya kucotha.
- Ukugcwala kwezihlunu nako kufuna ukuphumla.
- Iingcebiso kufuneka zithathe ubuncinane usuku olunye lokuphumla ngeveki kwaye ugweme ukuqeqeshwa kwamandla kwiqela elifanayo le-muscle iintsuku ezimbini zilandelelana.
- Xa udala isicwangciso sokuphakamisa, qiniseka ukuba ubandakanya imithambo edibeneyo efana ne-squats, i-deadlifts, kunye ne-bench presses.
- Olu qheliselo lusebenza kunye namaqela amaninzi emisipha kwaye kuyacetyiswa ukuba kwakhiwe amandla kunye nezihlunu.
- Uqeqesho lwesiqhelo kufuneka luquke iintshukumo ezahlukeneyo, njengemiphunga, i-squats eqhekezayo, ukucinezela imilenze, ukutsalwa phantsi, imiqolo ethe tye, kunye nokutyhala.
- Ukuba awuqinisekanga ukuba yeyiphi i-compound exercises enokuthi ibandakanye, qhagamshelana nomqeqeshi wakho, i-physical therapist, okanye i-chiropractor yezemidlalo.
Uqeqesho loMkhosi kunye noLondolozo lweChiropractic
Ucaphulo
IKholeji yaseMelika yezoNyango lwezeMidlalo. (2017). Uqeqesho lokuchasa kunye nokuthintela ukulimala.
Northey, JM, Cherbuin, N., Pumpa, KL, Smee, DJ, & Rattray, B. (2018). Ungenelelo lokuzivocavoca kumsebenzi wokuqonda kubantu abadala abadala kune-50: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. Ijenali yaseBrithani yonyango lwezemidlalo, i-52 (3), i-154-160. doi.org/10.1136/bjsports-2016-096587
Johns Hopkins Medicine. (2023). Ukuzivocavoca kunye nentliziyo.
Amaziko oLawulo noThintelo lweZifo. (2022). Amanzi kunye neziselo ezinempilo.
IAkhademi yeZondlo kunye neDietetics. (2022). Udinga amanzi angakanani?
Iziko leSizwe Letyhefu leSizwe. (2023). Ngaba iiprotheyini zemivalo zikunika igesi?
by UGqr Alex Jimenez | ukuphila qete, impilo
Kubantu abazama ukungena kwirejimeni yokuba sempilweni rhoqo, ngaba ukusebenzisa i-FITT Principle inceda ulwakhiwo lomthambo, ukulandelela inkqubela, kunye nokufezekisa iinjongo zempilo?
Umgaqo weFITT
Umgaqo we-FITT yiseti yezikhokelo zokulungelelanisa, ukuhlaziya, kunye nokuphucula ukuzilolonga. I-FITT sisishunqulelo se-:
- Ubuninzi
- Ubungakanani
- ixesha
- Uhlobo lokuzilolonga
- Abantu ngabanye bathatha ezi zinto ukuze benze kwaye bahlengahlengise ukuzilolonga okuhambelana neenjongo zabo kunye namanqanaba okuqina.
Umzekelo, oku kunokuba ngumsebenzi we-3 ukuya kwiintsuku ze-5 ezidibaniswe kunye nokuzivocavoca okuphantsi, okuphakathi, kunye nokuqina okuphezulu kwi-30 ukuya kwimizuzu engama-60 kwiseshoni nganye ebandakanya ukuqeqeshwa kwe-cardio kunye namandla. Ukugxila kwezi nkcukacha kunye nokuqhubela phambili kwexesha kunceda ukudala inkqubo esebenzayo.
Ubuninzi
Ukuzilolonga rhoqo kunye nokuba umntu uza kuzilolonga kangaphi yinto yokuqala ekufuneka uyijongile.
- Ukuphindaphinda kuxhomekeke kwizinto ezahlukeneyo, kubandakanywa uhlobo lokuzilolonga olwenziwayo, ukuba lukhuni kangakanani umthambo, amanqanaba okuzilolonga, kunye neenjongo zokuzilolonga.
- Izikhokelo zokuzilolonga ngokubanzi eziphuhliswe yi-American College of Sports Medicine zinika iingcebiso. (UCarol Ewing Garber, et al., 2011)
Ukuzilolonga kwentliziyo
- Ukuzilolonga kweCardio kudla ngokucwangciswa rhoqo.
- Ngokuxhomekeke kwiinjongo, izikhokelo zincoma umthambo we-cardio ophakathi kweentsuku ezintlanu okanye ngaphezulu ngeveki okanye i-cardio enamandla iintsuku ezintathu ngeveki ukuphucula impilo.
- Abantu ngabanye banokuhlengahlengisa inqanaba lokuzilolonga ngokulula kwi-treadmill ukubonelela ngokugqwesa kunye nokufanelekileyo kokusebenza kwentliziyo.
- Abantu abafuna ukunciphisa umzimba banokufuna ukusebenzela ukuya kuqeqesho olungakumbi ngokuthe ngcembe.
- Nangona kunjalo, okungaphezulu akusoloko kungcono, kwaye ixesha lokubuyisela libalulekile. (Pete McCall. 2018)
Uqeqesho ngamandla
- Ukuphindaphinda okucetyiswayo koqeqesho lwamandla ziintsuku ezimbini ukuya kwezintathu ezingalandelelanayo ngeveki. (Umbutho weSizwe waMandla kunye nokuBambisana. 2017)
- Umntu ngamnye kufuneka abe nosuku olunye ukuya kwezimbini lokuphumla kunye nokuchacha phakathi kweeseshoni.
- Ukuzilolonga rhoqo kuya kuxhomekeka kuhlobo lweeseshini zoqeqesho ezenziwayo kunye neenjongo zempilo.
- Ngokomzekelo, abantu bafuna ukusebenza kwiqela ngalinye lemisipha ubuncinane kabini ngeveki ukuba injongo yabo kukwakha izihlunu. (UBrad J. Schoenfeld, uDan Ogborn, uJames W. Krieger. 2016)
- Kubantu abalandela inkqubo yokwahlulahlula, njengomzimba ongaphezulu ngolunye usuku kunye nomzimba osezantsi kolandelayo, ukuzilolonga kunokubakho rhoqo kunokusebenza komzimba ngokupheleleyo.
Ubungakanani
Ukuqina kokuzilolonga kubandakanya ukuba umntu uzityhala kangakanani na ngexesha lokuzilolonga. Indlela yokwandiswa okanye yehliswe ngayo ixhomekeke kuhlobo lokuzilolonga. (UCarol Ewing Garber, et al., 2011)
Ukuzilolonga kwentliziyo
Kwi-cardio, abantu baya kubeka esweni ukuqina kokuzilolonga ngoku:
- Inqanaba lentliziyo
- Ukuzibhokoxa okubonwayo
- Uvavanyo lwentetho
- Umlindo wexabiso lentliziyo
- Indibaniselwano yale milinganiselo.
- Isindululo ngokubanzi kukusebenza ngamandla aphakathi ukwenzela ukuzilolonga okuzinzileyo.
- Uqeqesho lwekhefu lwenziwa ngesantya esiphezulu kangangexesha elifutshane.
- Kuyacetyiswa ukuba udibanise umthambo we-cardio ophantsi, ophakathi, kunye nokuqina okuphezulu ukuvuselela iinkqubo zamandla ezahlukeneyo kunye nokuthintela ukuzilolonga ngokugqithisileyo. (Nathan Cardoos. 2015)
Uqeqesho ngamandla
- Ubunzulu bomntu ngamnye bubandakanya ubungakanani bobunzima obuphakanyiswayo kunye nenani lokuphindaphinda kunye neeseti ezenziweyo.
- Ukuqina kunokutshintsha ngokusekelwe kwiinjongo zempilo.
- Abaqalayo abajonge ku ukwakha uzinzo, unyamezelo, kunye nezihlunu ziyacetyiswa ukuba usebenzise ubunzima obulula kwaye wenze iiseti ezimbalwa ngokuphindaphinda okuphezulu. - umzekelo, iiseti ezimbini okanye ezintathu ze-12 ukuya kwi-20 reps.
- Ngabantu abafuna khulisa izihlunu kucetyiswa ukuba wenze iiseti ezininzi kunye nesixa esiphakathi se-reps - umzekelo, iiseti ezine ze-10 ukuya kwi-12 reps nganye.
- Ngabantu abafuna ukwakha amandla kuyacetyiswa ukuba usebenzise iintsimbi ezinzima kwaye wenze iiseti ezininzi kunye neereps ezimbalwa - umzekelo, iiseti ezintlanu zokuphindaphinda ezintathu nganye.
- Ukwakhiwa kwemisipha kunokwenziwa ngoluhlu olubanzi lokuphindaphinda kunye nobunzima. (UBrad J. Schoenfeld, uDan Ogborn, uJames W. Krieger. 2016)
ixesha
Into elandelayo yesicwangciso kukuba umsebenzi uya kuthatha ixesha elingakanani kwiseshoni nganye. Ubude bomthambo buxhomekeke kwinqanaba lomntu ngamnye kunye nohlobo lokuzilolonga olwenziwayo.
Ukuzilolonga kwentliziyo
Izikhokelo zomthambo zicebisa imizuzu engama-30 ukuya kwengama-60 ye-cardio, kodwa ixesha lokuzilolonga liya kuxhomekeka kwinqanaba lokuzilolonga kunye nohlobo lokuzilolonga. (UCarol Ewing Garber, et al., 2011)
- Abaqalayo bayacetyiswa ukuba baqale nge-15- ukuya kwi-20-minute yokuzivocavoca.
- Abantu abanamava okuzilolonga kwaye benza i-cardio ezinzileyo, njengokubaleka okanye ukusebenzisa umatshini we-cardio, banokuzilolonga kangangemizuzu engama-30 ukuya kuma-60.
- Kubantu abenza uqeqesho lwekhefu kunye nokusebenza ngamandla aphezulu kakhulu, ukuzilolonga kuya kuba mfutshane, malunga nemizuzu eli-10 ukuya kweli-15 yoqeqesho lwekhefu lokuqina.
- Ukuba nomsebenzi ohlukeneyo wokuqina kunye nobude obahlukeneyo kuya kubonelela ngenkqubo eqinileyo, elungeleleneyo ye-cardiovascular program.
Uqeqesho ngamandla
- Ixesha elingakanani ukuqeqeshwa kwamandla omntu ngamnye kuya kuxhomekeka kuhlobo lokuzilolonga kunye neshedyuli.
- Ukuzilolonga komzimba ngokupheleleyo kunokuthatha iyure.
- Ukwahlukana kwesiqhelo kunokuthatha ixesha elincinci ngokusebenza amaqela amahlunu amancinci kwiseshoni enye.
uhlobo
Uhlobo lomthambo owenzayo yinxalenye yokugqibela yomgaqo we-FIIT.
Kulula ukuyilawula ukunqanda ukwenzakala ngokugqithisileyo okanye iiplati zokuncipha kobunzima.
Ukuzilolonga kwentliziyo
- I-Cardio kulula ukuyilungisa kunye nokutshintsha kuba nawuphi na umsebenzi owandisa izinga lentliziyo ubala.
- Ukuhamba, ukudansa, ukugijima, ukukhwela ibhayisekile, ukuqubha, kunye nokusebenzisa umqeqeshi we-elliptical yimisebenzi embalwa enokuthi ifakwe.
- Ukwenza imisebenzi ye-cardio emininzi kuyacetyiswa ukunciphisa ukudinwa kwaye ugcine ukuzilolonga kutsha.
Uqeqesho ngamandla
- Ukuzilolonga koqeqesho lwamandla nako kunokwahluka.
- Zibandakanya naluphi na umthambo apho uhlobo oluthile lokumelana - iibhendi, iidumbbells, oomatshini, njl njl.
- Ukuzilolonga ngobunzima bomzimba nako kungathathwa njengendlela yoqeqesho lwamandla.
- Ukusebenza kwamandla kunokutshintshwa ukusuka kuqeqesho lomzimba olupheleleyo ukongeza, umzekelo, ii-supersets okanye uqeqesho lwephiramidi.
- Ukubandakanya imithambo emitsha kwindawo nganye yomzimba yenye indlela yokutshintsha uhlobo lokuzilolonga.
- Ukuchitha iiveki ezimbalwa usebenza kwiintshukumo zamandla asebenzayo, emva koko utshintshele kwi-hypertrophy okanye uqeqesho olusekelwe kumandla.
- Indlela nganye ibandakanya iindlela ezahlukeneyo zokuzilolonga ezisekwe ngamandla.
Ukusebenzisa i-FITT
Umgaqo we-FITT uchaza indlela yokulungelelanisa iinkqubo zokuzilolonga ukuze ufumane iziphumo ezingcono. Ikwanceda ukufumanisa indlela yokutshintsha ukusebenza ukuze uphephe ukudinwa, ukwenzakala ngokugqithisileyo, kunye namathafa.
Umzekelo, ukuhamba kathathu ngeveki imizuzu engama-30 ngesantya esiphakathi kuyacetyiswa ukuba umntu oqalayo aqale. Emva kweeveki ezimbalwa, umzimba uqhelana nomsebenzi. Oku kubangela ukutshisa iikhalori ezimbalwa, ukudinwa, okanye imizamo yokulawula ubunzima, kunye neenjongo zibekwe phezu. Apha kulapho imigaqo ye-FITT ingena khona. Umzekelo, utshintsho-up lunokubandakanya:
- Ukutshintsha amaxesha amaninzi ngokongeza olunye usuku lokuhamba okanye ukubaleka.
- Ukutshintsha ubunzulu ngokuhamba ngokukhawuleza, ukongeza umhlaba ocela umngeni onjengenduli, okanye ukubaleka ngamathuba athile.
- Ukuhamba ixesha elide ngosuku ngalunye lokuzilolonga.
- Ukutshintsha uhlobo lokuzilolonga ngokutshintshanisa enye okanye ngaphezulu kweeseshini zokuhamba ngebhayisikile okanye i-aerobics.
- Kwanokutshintsha nje into enye kunokwenza umahluko omkhulu ekusebenzeni kunye nendlela umzimba ophendula ngayo kwimithambo.
- Kubalulekile ukutshintsha izinto rhoqo ukuze ugcine umzimba usempilweni kunye nengqondo ixakekile.
UkuKhusela ukuLawulwa
Enye yezona zinto zilungileyo malunga nokusebenzisa i-FITT kukuba ivumela abantu ukuba babeke iliso kubude kunye nobunzulu bomsebenzi wabo. Xa abantu besenza umthambo rhoqo okanye bengaphumli ngokwaneleyo, basengozini yokwenzakala ngokugqithisileyo, ukudinwa ngokugqithiseleyo, nokuxinezeleka kwemisipha. I-FITT mgaqo ikhuthaza ukongeza iintlobo ezahlukeneyo zokuzilolonga. Xa ulandela lo mkhuba, uvumela umzimba ukuba uphumle kwaye uphinde uphile ngokufanelekileyo. Ngenxa yokuba abantu ngabanye bengasebenzi amaqela emisipha efanayo ngokuphindaphindiweyo, iziphumo ezingcono zifunyenwe.
Ukulwa nokudumba ngokwemvelo
Ucaphulo
Garber, CE, Blissmer, B., Deschenes, MR, Franklin, BA, Lamonte, MJ, Lee, IM, Nieman, DC, Swain, DP, & American College of Sports Medicine (2011). IKholeji yaseMelika yoNyango lweMidlalo kwindawo yokuma. Ubungakanani kunye nomgangatho wokuzilolonga ekuphuhliseni nasekugcineni i-cardiorespiratory, musculoskeletal, kunye ne-neuromotor fitness kubantu abadala ababonakala besempilweni: isikhokelo sokumisela umthambo. Amayeza kunye nesayensi kwimidlalo kunye nokuzilolonga, 43 (7), 1334-1359. doi.org/10.1249/MSS.0b013e318213fefb
McCall Pete. Izizathu ezisi-8 zokuthatha usuku lokuphumla. (2018) IBhunga laseMelika lokuzilolonga.
Umbutho weSizwe waMandla kunye nokuBambisana. (2017) Ukuzimisela ukuxhathisa uqeqesho lokuphindaphinda.
Schoenfeld, BJ, Ogborn, D., & Krieger, JW (2016). Iimpembelelo zoQeqesho oluQhelekileyo loQeqesho kwiMilinganiselo ye-Muscle Hypertrophy: Ukuphononongwa okuCwangcisiweyo kunye nohlalutyo lweMeta. Iyeza lezemidlalo (Auckland, NZ), 46 (11), 1689-1697. doi.org/10.1007/s40279-016-0543-8
Cardoos, uNathan MD. I-Overtraining Syndrome. (ngoMeyi/Juni 2015). IiNgxelo zangoku zeMithi yezeMidlalo 14(3):p 157-158. I-DOI: 10.1249/JSR.0000000000000145
by UGqr Alex Jimenez | ukuphila qete, Ubuhlungu Bokubuyisela
Abantu abajongene nokungahambi kakuhle kwamadolo, ukuxinana kwe-hip, kunye neentlungu ezisezantsi zomqolo banokufumana i-dormant gluteal-butt syndrome. Ngaba ukuqaphela iimpawu kunye neempawu kunye nokubandakanya umzimba ophantsi kunye nempilo engundoqo kunokunceda ukukhusela kunye nokunyanga imeko?
I-Gluteal Butt Syndrome eleleyo
Iingxaki zedolo, ihip, kunye nomqolo osezantsi zinokulandelelwa emva kwiimpundu ezibuthathaka. Ezinye izazinzulu ziyibiza le meko “i-dormant butt syndrome”.IYunivesithi yaseOhio State, .2023). Nangona kunjalo, abaphandi bafunda malunga nendima ebalulekileyo imisipha ye-gluteal ibonelela ngayo ekugcineni umzimba ophantsi womelele kwaye usempilweni. (UHal David Martin, uManoj Reddy, uJuan Gómez-Hoyos. 2015)
Yintoni?
I-syndrome ichazwa njengezihlunu ze-buttock ezibuthathaka kunye ne-tight hip flexors. Iingcali ezivela kwi-Ohio State Wexner Medical Centre ziye zasebenza nabantu abajongene nokulimala kwamadolo, i-hip, okanye umqolo kwaye bakholelwa ukuba uninzi lwale miba ludibaniswa nobuthathaka bemisipha ye-gluteal. (IYunivesithi yaseOhio State.2023) I-glutes yimisipha yesinqe kunye neempundu. Izihlunu ezibuthathaka ziyasilela ukufunxa umothuko ebekufanele ukuba ziwenze ngexesha lemisebenzi, nto leyo ekhokelela ekulayisheni kakhulu izihlunu ezingqongileyo kunye namalungu kwaye yonyusa umngcipheko wokwenzakala. (IYunivesithi yaseOhio State, .2023)
- I-Dormant gluteal-butt syndrome inokubangelwa kukungahlali phantsi kunye nokungasebenzi ixesha elide, njengokuhlala ixesha elide.
- Le meko iyenzeka nakwiimbaleki nakwabanye abantu abakhutheleyo ngokwasemzimbeni abalibala ngezi zihlunu ngemithambo ekujoliswe kuyo.
Uqheliso lomsebenzi
Ukuzivocavoca ukujolisa i-gluteals kunye nokuthintela i-dormant gluteal-butt syndrome ibandakanya imisebenzi / imithambo esebenza ezinqeni kunye nengundoqo.
- Xa uhamba ngokufanelekileyo, i-gluteals kufuneka yenze ukwandiswa kwe-hip ngokwemvelo.
- Ukuma okungenampilo, ukuhlala ngokugqithisileyo, kunye nokuqhubeka kwe-biomechanics engasebenziyo kuthetha ukuhamba ngaphandle kokuphumelela ukongezwa kwe-hip. (Hadi Daneshmandi. 2017)
- Xa oku kusenzeka, izihlunu ze-gluteal azize zisebenze ngokupheleleyo, ziphela ngoluhlu lweentlungu kunye neentlungu.
- Ukuzivocavoca kwePilates kunokulungiswa ukujongana nomyalelo, ukuphindaphinda, kunye nokwahluka ukuqinisa i-gluteals. (Laís Campos de Oliveira, ngo-2015)
I-Hamstring Curls
- Lala ujonge phantsi kwimethi yokuzilolonga.
- Sebenzisa izandla zakho ukwenza umqamelo ebunzi.
- Goba amadolo omabini ukuze iinyawo zikhombe phezulu ngasesilingini.
- Vumela amadolo ahlukane kancinci, kodwa gcina izithende kunye.
- Gcoba izithende kunye kwaye uqinise imisipha ye-gluteal.
- Bamba imizuzwana emi-3, emva koko uyeke iimpundu.
- Phinda amaxesha ali-10 kwaye emva koko uphumle.
- I-Hamstring curls nayo inokwenziwa ngokusebenzisa umatshini wobunzima.
Umlenze Ukutsalela phezulu
- Hlala emethini nemilenze yakho kunye ngaphambili.
- Beka izandla emva nje komqolo iminwe ijongise phambili ukuba kunokwenzeka.
- Phakamisa umzimba phezulu.
- Gcina intloko yakho phezulu kwaye ujonge ngqo phambili.
- Phakamisa umlenze omnye phezulu kangangoko kunokwenzeka.
- Bamba ixesha elide kangangoko kunokwenzeka.
- Yehlisa kwaye uphakamise omnye umlenze.
- Phinda u-3 uphinda-phinda.
Ukuxhoma kunye noMncedi wokuPoma eludongeni
Ukuma okumileyo kubalulekile ekusebenzeni okufanelekileyo kweempundu. Ukuxhoma umzimba ngodonga kunokunceda ukuqeqesha umzimba ukuba ugcine ukuma ngendlela efanelekileyo.
- Fumana udonga kwaye ume ngokuchasene nalo ukusuka kwizithende ukuya ngasemva kwentloko.
- Sebenza emva kwemilenze kunye nomqolo ngokuqina kangangoko kunokwenzeka eludongeni.
- Sebenza ukuze umva wokakayi ungene eludongeni ngokunjalo.
- Yongeza umsebenzi wesisu ngokusebenza isinqe ngaphakathi nangaphezulu.
- Bamba ukuya kutsho kumzuzu omnye.
- Ulungelelwaniso yindlela ofuna ukubamba ngayo umzimba wakho.
- Njengoko usuka eludongeni, funda ukugcina eso simo imini yonke nobusuku.
- Phinda usebenzise udonga amaxesha amaninzi ukuze uqiniswe.
Ukuba ubuhlungu be-hip, umva, okanye idolo yinxalenye yobunzima bemihla ngemihla, ukusebenza ngaphandle izihlunu ezinobungangamsha inokuba sisisombululo. Qhagamshelana ne-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic ukuze udibane ngokupheleleyo.
IHack yokuLahla kobunzima obulula
Ucaphulo
Iziko lezoNyango leYunivesithi yaseOhio State Wexner. (2023) I-syndrome ye-Dormant butt inokuba netyala ledolo, i-hip kunye neentlungu zangasemva.
UMartin, HD, Reddy, M., & Gómez-Hoyos, J. (2015). I-deep gluteal syndrome. Ijenali yotyando lokugcinwa kwe-hip, i-2 (2), i-99-107. doi.org/10.1093/jhps/hnv029
Daneshmandi, H., Choobineh, A., Ghaem, H., & Karimi, M. (2017). Iziphumo ezibi zoKuhlala ixesha elide kwiMpilo Jikelele yabasebenzi baseOfisini. Ijenali yeyeza lokuphila, 7 (2), 69-75. doi.org/10.15280/jlm.2017.7.2.69
Campos de Oliveira, L., Gonçalves de Oliveira, R., & Pires-Oliveira, DA (2015). Iimpembelelo zePilates kumandla emisipha, ibhalansi ye-postural kunye nomgangatho wobomi babantu abadala abadala: uvavanyo olungenamkhethe, olulawulwayo, lwekliniki. Ijenali yenzululwazi yonyango lomzimba, 27(3), 871–876. doi.org/10.1589/jpts.27.871
