Ukuphosa uQeqesho lwaMandla eMidlalo

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

• Ukulungiswa ngokubanzi. (IKholeji yaseMelika yezoNyango lwezeMidlalo. 2009)
• Amandla asisiseko kunye neprogram yemisipha.

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.

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Ukuguqulwa komzimba

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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