Ungakukhetha Kanjani Ukujima Okungcono Kakhulu Okusekelwe Isayensi: Izinzuzo Zemishini Yokugwedla

Ezweni lokufaneleka, izitayela ziyafika zidlule. Omunye unyaka amapuleti adlidlizayo, olandelayo izisindo ezigqokekayo. Kodwa umshini wokugwedla uye wahlala uyisisekelo ezindlini zezikebhe namajimu isikhathi esingaphezu kwekhulu. Kungani? Ngoba iyasebenza.

Nokho, ukuvuka kabusha kokugwedla akukhona nje ukulangazelela; isekelwa isayensi yezemidlalo yesimanje. Lapho uhlaziya i-biomechanics kanye nesidingo somzimba, ukugwedla kugqama njengendlela yokuqeqesha ephakeme.

Kulokhu kutshuza okujulile, sihlola Isayensi Yokugwedla ukuze sichaze kahle ukuthi kwenzekani emzimbeni wakho ngesikhathi sokushaywa unhlangothi nokuthi kuthuthukisa kanjani ukuqina kwakho ngokushesha kunanoma yimuphi omunye umshini.

1. I-Biomechanics: Akulona nje 'Usuku Lwezikhali'

Umbono oyiphutha ovamile ukuthi ukugwedla kuwukuzivocavoca umzimba. Uma ukwenza kahle, lokho ngeke kube kude neqiniso.

Ngokusho kwe-American College of Sports Medicine, i-stroke efanele yokugwedla isenzo semisipha esihlanganisiwe esaziwa ngokuthi 'i-Kinetic Chain.' Amandla akhiqizwa ukusuka phansi ukuya phezulu.

Umthetho we-60-30-10

Ukuze kwandiswe Izinzuzo Zomshini Wokugwedla , umzamo kufanele usatshalaliswe kanje:

• Imilenze engu-60%: Ukushayela kuqala ngokuphusha okukhulu okuvela ku-quadriceps nama-glutes (imisipha yomzimba emikhulu).

• 30% Ingqikithi/Umzimba: Amandla adluliswa ngenkambo eqinile, eqinile njengoba uncike ezinqulwini.

• Izingalo ezingu-10%: Izingalo zimane ziqedele ukunyakaza, zidonsele isibambo ku-sternum.

Ngenxa yokuthi ibamba iketango elingemuva (ngemuva lomzimba) kanye neketango elingaphambili (phambi komzimba) ngesikhathi esisodwa, ukugwedla kuthola imicu yemisipha eminingi ngomzuzwana kunokuhamba ngebhayisikili noma ukugijima.

2. Ukuzijwayeza kwenhliziyo: I-VO2 Max Booster

Inhliziyo yakho ayazi ukuthi ukumuphi umshini; yazi isidingo kuphela. Futhi ukugwedla kudala isidingo esikhulu.

Uma uqhathanisa i-Rowing vs. Cardio Equipment njengebhayisikili elimile, umehluko usekusakazeni kokugeleza kwegazi. Ebhayisikilini, inhliziyo iphampa igazi ngokuyinhloko emilenzeni. Kumgwedli, inhliziyo kufanele ipompe igazi elinomoya-mpilo emilenzeni, emhlane, nasezingalweni konke ngesikhathi esisodwa.

Umphumela?

Lokhu kuphoqa inhliziyo ukuthi iphampe ngamandla nangempumelelo kakhudlwana, okuholela ekuthuthukisweni okusheshayo ku- VO2 Max (inani eliphezulu lomoya-mpilo ongawusebenzisa umzimba wakho). Ubukhulu be-VO2 busho ukuthi ungasebenza kanzima isikhathi eside ngaphandle kokushaywa umoya.

Thuthukisa I-Cardio Yakho: Izwa ukumelana okushelelayo okubekela inselele ukushaya kwenhliziyo yakho. Buka iqoqo lethu le Imishini Yokugwedla.

3. Amandla Ahlangana Nokubekezela

Imishini eminingi yokuzivocavoca ihlukanisa lezi zigaba ezimbili: ama-treadmill okubekezela, ama-barbell amandla. Isayensi Yokugwedla ivala leli gebe.

Isici Sokumelana

Noma ngabe usebenzisa umgwedli wamanzi noma womoya, ukumelana kuvamise ukuthi 'isokinetic.' Lokhu kusho ukuthi ukumelana kufana nomzamo wakho.

• I-Harder You Push: Lapho kukhiqizwa ukumelana nomoya noma amanzi.

• Umphumela: Lokhu kudinga ukukhiqizwa kwamandla (Amandla) okuphindaphindiwe ngokuhamba kwesikhathi (Ukukhuthazela).

Le nhlanganisela eyingqayizivele iholela 'ekukhuthazeleni kwemisipha'—ikhono lemisipha yakho ukusebenzisa amandla ngokuphindaphindiwe ngaphandle kokukhathala. Yingakho abagwedli bevame ukuba nemizimba emincane, ecacile ngaphandle kwenqwaba eyeqile.

4. Ukushiswa Kwekhalori kanye Nokulahlekelwa Kwamafutha

Uma umgomo wakho uwukuphatha isisindo, ukusebenza kahle kuyisihluthulelo. Ufuna ukushisa inombolo enkulu yamakholori ngenani elincane lesikhathi.

Izinombolo

Ngenxa yokuthi ukugwedla kuhilela u-86% wesisindo somzimba womzimba, kunezindleko eziphezulu ze-metabolic.

• Ngokusho kwe- Harvard Health Publishing , umuntu ongamakhilogremu angu-185 angashisa cishe amakholori angu-377 ngemizuzu engu-30 nje yokugwedla okunamandla.

• Lokhu kuqhathaniswa nokugijima ngesivinini esingu-6-mph, kodwa ngaphandle komthelela ohlangene.

Ngaphezu kwalokho, ukugwedla okunamandla kakhulu kubangela i-EPOC (Ukusetshenziswa Kawoxygen Okudlulele Kwangemva Kokuzivocavoca), okuvame ukwaziwa njengokuthi 'umphumela wokushiswa ngemuva,' lapho umzimba wakho uqhubeka nokushisa amakholori amahora amaningi ngemva kokujima njengoba ululama.

5. Ingxenye Yengqondo: Isimo Sokugeleza

Ukufaneleka komzimba kuyingxenye yesibalo kuphela. Imvelo enesigqi ye-stroke yokugwedla—Catch, Drive, Finish, Recovery—kudala umjikelezo ophindaphindayo ongaheha isimo sokuzindla.

Ukunciphisa Ukukhathazeka

Ngokungafani ne-treadmill, lapho ungase uhlale ulungisa isivinini noma ubheka isikrini, ukugwedla kudinga ukugxila efomini. Lokhu kucabangela kusiza ukunqamula ekucindezelekeni kwansuku zonke. Umsindo we-flywheel (ikakhulukazi abagwedli bamanzi) uhlinzeka 'umsindo omhlophe' abasebenzisi abaningi abawuthola upholile, wehlisa amaleveli e-cortisol ngenkathi u-spiking endorphin.

Isiphetho

Umshini wokugwedla awulona iphilisi eliwumlingo, kodwa ngokwesayensi ingelinye lamathuluzi asebenza kahle kakhulu atholakalayo ekusebenzeni komuntu. Ngokubandakanya lonke uchungechunge lwe-kinetic, ukubekela inselele uhlelo lwenhliziyo nemithambo yegazi, kanye nokushisa amakholori aphezulu ngomthelela ophansi, inikeza isisombululo esiphelele sokufaneleka.

Ukuqonda Isayensi Yokugwedla kuqinisekisa lokho abasubathi abakwaziyo iminyaka: uma ufuna ukuqina, kufanele uhlale phansi udonse.

Usukulungele ukusebenzisa isayensi? Khetha umshini ofana nemigomo yakho. Phequlula esiklanywe ngokwesayensi Imishini Yokugwedla ukuze uqale uguquko lwakho.

Imibuzo Evame Ukubuzwa (FAQ)

Umbuzo: Ingabe ukugwedla kungcono kunokugijimela inhliziyo yakho?

A: Zombili zinhle kakhulu. Kodwa-ke, ukugwedla kuhilela kokubili izicubu zomzimba ezingenhla neziphansi, ezingadala isidingo esiphezulu senhliziyo nemithambo yegazi (izinga lenhliziyo) ngokuzikhandla okucatshangwayo okuphansi uma kuqhathaniswa nokugijima.

Umbuzo: Ingabe ukugwedla kungangena esikhundleni sokuphakamisa izinsimbi?

A: Ingathatha isikhundla sokuqina kwesisindo (i-reps ephezulu, isisindo esiphansi). Nokho, ukuze uthole amandla amakhulu aluhlaza (1-rep max), usadinga izisindo zendabuko. Ukugwedla kuyisithasiselo esiphelele endleleni yokuphakamisa.

Q: Kuthatha isikhathi esingakanani ukubona izinguquko ekugwedeni?

A: Ngokuqeqeshwa okungaguquki (izikhathi ezi-3-4 ngeviki), abasebenzisi abaningi babika ukuthi baqaphela amandla athuthukisiwe phakathi kwamaviki angu-2 kanye nezinguquko ezibonakalayo ekwakhiweni komzimba (i-toning) phakathi kwamaviki angu-4-6.

Umbuzo: Kungani izandla zami ziba namabhamuza?

A: Lokhu kuvamile kwabaqalayo. Ngokuvamile kusho ukuthi ubambe isibambo usiqinise kakhulu. Khululeka ukubamba kwakho; lengisa isibambo ngeminwe yakho njengamahhuku kunokusikhama.