Amandla ezihlunu ngumba osisiseko wokomelela, okuchaphazela yonke into ukusuka kwimisebenzi yemihla ngemihla ukuya kwimidlalo yembaleki. Amandla kukukwazi kwesihlunu okanye iqela lezihlunu ukwenza amandla ngokuchasene nokuxhathisa. Ukuphuhlisa amandla emisipha kubalulekile ekuphuculeni impilo yonke, ukuqinisa uzinzo, kunye nokukhusela ukulimala. Kodwayintoni kanye kanye imithambo yamandla, kwaye uvavanya njani ukomelela kwezihlunu? Masingene kule mibuzo ibalulekileyo.
Imithambo yamandla, ekwabizwa ngokuba kukuxhathisa okanye ukuzilolonga ngobunzima, ziintshukumo ezenzelwe ukwakha amandla emisipha ngokucela umngeni kwizihlunu ukuze zisebenze ngokuchasene neqela elichasayo. La mandla anokuvela kwiintsimbi zasimahla (ezifana needumbbells kunye neebarbells), iibhendi zokumelana, ubunzima bomzimba, okanye izixhobo ezikhethekileyo ezifana noomatshini bentambo. Ukuzivocavoca amandla okuqhelekileyo kubandakanya i-squats, i-deadlifts, i-bench presses, kunye ne-push-ups. Ezi ntshukumo zijolise kumaqela amaninzi emisipha, okwenza ukuba asebenze kuphuhliso lwamandla ngokubanzi. Umthambo wokuqina wenziwa ngokwesiqhelo ngokweeseti kunye nophindaphindo, ubunzima okanye ukuxhathisa okonyuka ngokuqhubekayo njengoko izihlunu ziqhelana kwaye zomelela. Kwabaqalayo, ukuqala ngokuzivocavoca umzimba okanye iintsimbi ezilula kunye nokugxila kwifomu efanelekileyo yinto ephambili ngaphambi kokwandisa ukuxhathisa.
Ukuvavanya amandla emisipha kubalulekile ekulandeleni inkqubela phambili kunye nokulungelelanisa iinkqubo zokuzilolonga ngokweemfuno zomntu ngamnye. Kodwa uvavanya njani amandla emisipha? Enye indlela eqhelekileyo yovavanyo lwe-one-rep max (1RM), olulinganisa ubungakanani bobunzima bobunzima umntu anokuthi abuphakamise ukuphindaphinda okukodwa kokuzivocavoca okuthile, njenge-bench press okanye i-squat. Uvavanyo lwe-1RM ngumlinganiselo othe ngqo wamandla apheleleyo, ukubonelela ngesalathisi esicacileyo somthamo wakho wesihlunu. Kwabo bakhetha indlela engenanzulu kakhulu, iimvavanyo zamandla angaphantsi, ezifana ne-three-rep okanye i-five-rep max tests, zibonelela ngemibono efanayo ngokuqikelela i-1RM ngokusekelwe kuphindaphindo oluninzi kubunzima obuphantsi.
Enye indlela yokuvavanya amandla emisipha kukwenza umthambo we-isometric njengovavanyo lwamandla esandla. Olu vavanyo lubandakanya ukucudisa i-dynamometer kangangoko kunokwenzeka, ukubonelela ngomlinganiselo olula nofikelelekayo wamandla okubamba ngokubanzi, ahlala enxulunyaniswa namandla omzimba wonke. Uvavanyo lwamandla asebenzayo, olunje ngo-push-ups okanye u-sit-ups olwenziwe ngexesha elibekiweyo, lukwaluncedo, ngakumbi ukuvavanya unyamezelo ecaleni kwamandla.
Ngamafutshane, imithambo yamandla iyahluka kwaye iyaguquguquka, ukusukela kwiintshukumo zobunzima bomzimba ukuya ekuphakamiseni ubunzima, zonke ziyilelwe ukomeleza amandla ezihlunu. Uvavanyo lwamandla e-muscular lunokwenziwa ngeendlela ezahlukeneyo, ukusuka kwi-1RM ukuya kwiimvavanyo zokusebenza. Ukubandakanya rhoqo umthambo wokuzilolonga kwindlela yakho yokomelela kunye nokuvavanya amandla akho emisipha ngamaxesha athile ngamanyathelo aphambili ekuphumezeni umzimba olungeleleneyo, owomeleleyo oxhasa imisebenzi yemihla ngemihla kunye neenzame zembaleki.
Ixesha lokuposa: Oct-28-2024