Ungalikhetha Kanjani Isu Elingcono Kakhulu Lokuqeqesha: Ukusebenzisa Imishini Yokugwedla Ukuthuthukisa Ukusebenza

Uma ungumgijimi, uyabazi ubuhlungu bezintambo zokuphola. Uma uyi-weightlifter, uyazi ukuqina kokubambezeleka kokuqala kobuhlungu bemisipha (DOMS). Ukwenza ukunyakaza okufanayo okuphindaphindayo usuku nosuku kuwumzila osheshayo wokuya ethafeni—noma okubi nakakhulu, ukulimala.

Ngena eCross-Training.

Ukuqeqeshwa okuphambene kuhilela ukufaka izinhlobo ezahlukene zokuzivocavoca ohlelweni lwakho ukuze uthuthukise ukusebenza kwakho konke futhi unciphise ingozi yokulimala. Nakuba ukubhukuda nokuhamba ngebhayisikili kuyizinketho ezidumile, Imishini Yokugwedla Ekuqeqesheni i-Cross-Training inikeza inzuzo eyingqayizivele: ihlinzeka ngokujima okunamandla kwenhliziyo nemithambo yegazi okubandakanya u-85% wemisipha yakho ngaphandle komthelela oshaya ngamandla wamandla adonsela phansi.

Kulo mhlahlandlela, sihlola ukuthi ungakhetha kanjani isu elilungile lokugwedla ukuze uhambisane nemidlalo yakho eyinhloko futhi ukhuphule ukufaneleka kwakho okuphelele.

1. Iqhaza Lemishini Yokugwedla Ekuqeqesheni Okuphambanayo

Kungani ushintshanisa izicathulo zakho zokugijima ube nesihlalo sokugwedla? Impendulo ilele kokuthi 'Ukubuyisela Okusebenzayo' kanye 'Namaqembu Aphikisayo Emisipha.'

Ukuthuthukisa Ukukhuthazela Kwenhliziyo (VO2 Max)

Ukugwedla kungenye yezivivinyo ezimbalwa ezibekela inselele kokubili amasistimu akho e-aerobic (ukubekezela) kanye ne-anaerobic (amandla) kanyekanye. Ngokugcina isigqi esiqinile kumgwedli, uphoqa inhliziyo namaphaphu akho ukuthi asebenze kahle ukuze alethe umoya-mpilo kuwo wonke umzimba, hhayi nje emilenzeni.

Ukulinganisa Amandla Emisipha

• Abagijimi/Abagijimi Bamabhayisikili: Laba basubathi bavame ukuba 'Abanamandla Kane.' Lokhu kungalingani kungaholela ezinkingeni zamadolo. Ukugwedla kuhilela i -Posterior Chain (ama-hamstrings, ama-glutes, nomhlane ophansi), okusiza ukulinganisa amandla omlenze nokuzinzisa ama-hips.

• Abasebenzi Basehhovisi: Kulabo abahlala usuku lonke, ukugwedla kuvula isifuba futhi kuqinise ingemuva elingaphezulu (ama-lats nama-rhomboids), ukulungisa ukuma okungalungile.

Ukuqonda Kochwepheshe: Ngokusho kwe-Harvard Health Publishing, ukugwedla kusebenza kahle ngoba kuhlanganisa imisipha ezingalweni, emilenzeni, naphakathi, kushise amakholori amaningi ngehora kunokugibela ibhayisikili ngesivinini esilinganiselwe.

2. Ukuhlanganisa Ukugwedla Namanye Amafomu Okuqeqesha

Ukuze uthole okuningi Ekusebenzeni Komshini Wokugwedla , akufanele nje ugwedle ngokungahleliwe. Udinga ukukuhlanganisa ngamasu.

Kwabasubathi Bamandla (Ama-Weightlifters/CrossFit)

• Ukufudumala: Sebenzisa umgwedli imizuzu engu-5-10 ukuphakamisa izinga lokushisa lomzimba futhi uhlanganise amalunga enyonga namahlombe ngaphambi kokuthinta i-barbell.

• I-Finisher: Ngemva kweseshini yokuphakamisa izinto ezinzima, yenza i-sprint engu-500m. Lokhu kukhulula i-lactic acid futhi kuthuthukisa isimo se-metabolic.

Kwabasubathi Bokubekezela (Abagijimi/Abagijimi Bamabhayisikili)

• Usuku 'Londoloza Amadolo Akho': Faka esikhundleni sokugijima okude okukodwa ngeviki ngomugqa wesimo esingaguquki wemizuzu engama-45. Uthola izinzuzo zokushaya kwenhliziyo ezifanayo njengokugijima, kodwa okunomthelela oyiziro kumalunga akho.

• Isixazululo Sesimo Sezulu: Uma lina noma likhithika, umgwedli ukuvumela ukuthi ugcine umthamo wakho wokuqeqeshwa ungaphakathi endlini.

3. Isu Nokumelana: Usayizi Owodwa Awulingani Konke

Uma usebenzisa umgwedli ukuze uziqeqeshele ukuwela, indlela yakho ingase ishintshe kancane kuye ngezinjongo zakho. Ngaphezu kwalokho, ukuqonda Izinhlobo Zemishini Yokugwedla kubalulekile 'emzini' wokujima.

Ilungisela Ezemidlalo Zakho

• Abagijimi: Gcina izinga lokushaya liphezulu (24-28 SPM) ukuze ulingise inzuzo esheshayo yokugijima kwe-cadence.

• Iziphakamisi: Sebenzisa ukumelana okuphezulu (isici sokudonsa) kanye nesilinganiso sokushaya esiphansi (18-22 SPM) ukuze ugxile ekusetshenzisweni kwamandla aqhumayo, okufana ne-deadlift.

Ukuma Okulungile

Kungakhathalekile ukuthi uyini umdlalo wakho, okubalulekile kusasele:

1. Shayela ngemilenze: Amandla angu-60% avela emilenzeni.

2. Swayipha umzimba: u-30% uvela ekujikeni okuyisisekelo.

3. Donsa ngezingalo: I-10% iphuma ekudonselweni kwengalo. Gwema 'ukuvula' kusenesikhathi—unganciki emuva kuze kube yilapho imilenze yakho inwetshiwe ngokugcwele.

4. Ukudala Uhlelo Lwakho Lokuqeqeshela Isiphambano

Ukhetha kanjani ishejuli engcono kakhulu? Nazi izibonelo ezimbili zendlela yokuhlanganisa yethu Imishini Yokugwedla ibe yisimiso samasonto onke.

Hlela A: Usizo Lomgijimi (Umgomo: Impilo Ehlangene)

• UMsombuluko: Run (Izikhawu)

• ULwesibili: Ukuqeqeshwa Amandla

• NgoLwesithathu: Ukugwedla (imizuzu engama-40 isimo esiqinile - Zone 2 Heart Rate)

• ULwesine: Run (Tempo)

• NgoLwesihlanu: Ukuphumula noma i-Yoga

• NgoMgqibelo: Ukugijima Okude

• NgeSonto: Phumula

Uhlelo B: Umsubathi oyiHybrid (Inhloso: Amandla Nokubekezela)

• UMsombuluko: Ukuphakamisa Okusindayo (Imilenze)

• ULwesibili: Ukugwedla (HIIT: 10 x 250m ama-sprints)

• NgoLwesithathu: Ukuphakamisa Okusindayo (Phusha/Donsa)

• ULwesine: Umugqa Wokubuyisela Osebenzayo (imizuzu engu-20 ukukhanya)

• NgoLwesihlanu: Isiyingi Somzimba Ogcwele

• NgoMgqibelo: Umsebenzi Wangaphandle (Ukuhamba Ngebhayisikili/Ukuhamba Ngebhayisikili)

• NgeSonto: Phumula

Isiphetho

Ukuzilolonga ngokuphambanayo akukhona ukukuphazamisa emdlalweni wakho omkhulu; imayelana nokwakha umzimba okwaziyo ukumelana nezimo ukuze wenze kangcono.

Ngokukhetha ukufaka Imishini Yokugwedla ku-Cross-Training , uthola ithuluzi elinamandla elakha umthamo wamaphaphu, elilungisa ukungalingani kwemisipha, futhi linikeze amalunga akho ikhefu eliwafanele.

Ulungele ukuhlukanisa ukuqeqeshwa kwakho? Kungakhathaliseki ukuthi udinga umgwedli womoya omangelengele ngezikhathi ezithile noma umgwedli ozibuthe obushelelezi ngezinsuku zokutakula, thola ukulingana okuhle kwezethu Ikhathalogi Yemishini Yokugwedla.

Imibuzo Evame Ukubuzwa (FAQ)

Umbuzo: Ingabe ukugwedla kungangena esikhundleni sokugijima ngokuphelele?

IMP: Uma umgomo wakho kuwukufaneleka okuvamile, yebo. Kodwa-ke, uma uziqeqeshela i-marathon, usadinga ukugijima ukuze ubeke amathambo akho umthelela. Ukugwedla kusetshenziswa kangcono njengesengezo (ukuthola kabusha okusebenzayo) esikhundleni sokuthatha indawo ephelele yabagijimi abaqhudelanayo.

Umbuzo: Ingabe ukugwedla kuzokwenza imilenze yami ibe mkhulu?

A: Angeke kwenzeke. Nakuba ukugwedla kuqinisa imilenze, ngokuyinhloko kuwumsebenzi wokubekezela. Idala imisipha ethambile, echaziwe kunenqwaba ehambisana nokusquatting okunzima.

Q: Iluphi uhlobo lomgwedli olulungele ukuqeqeshwa okuphambanayo?

A: Kuya ngokuthi.

• I-Air Rowers: Ihamba phambili kuma-CrossFitters kanye ne-HIIT ngoba isikali sokumelana silinganisa ngomzamo wakho.

• I-Magnetic Rowers: Ingcono kakhulu kubagijimi abenza izikhathi zokutakula ezinde, eziqinile ngoba zithulile futhi zibushelelezi.

Q: Ngikukala kanjani ukuqina kumgwedli?

A: Sebenzisa 'Isikhathi Sokuhlukanisa' (/500m) kusiqapha. Ikunikeza impendulo esheshayo ngesivinini sakho. Kungenjalo, ukugqoka isiqapha sokushaya kwenhliziyo kukuvumela ukuthi uhlale ezindaweni ezithile zokuqeqesha (isb, i-Zone 2 yokululama, i-Zone 4 ye-sprints).