Amandla emisipha ayisici esibalulekile sokuqina, okuthinta yonke into kusukela emisebenzini yansuku zonke kuya ekusebenzeni kwezemidlalo. Amandla yikhono lomsipha noma iqembu lemisipha lokusebenzisa amandla ngokumelene nokumelana. Ukuthuthukisa amandla emisipha kubalulekile ekuthuthukiseni impilo yonke, ukuqinisa ukuzinza, nokuvimbela ukulimala. Kodwakuyini ngempela ukuvivinya amandla, futhi uzivivinya kanjani amandla emisipha? Ake sicwilise kule mibuzo ebalulekile.
Izivivinyo zamandla, ezaziwa nangokuthi ukuzivivinya kokumelana noma ukuzilolonga, ukunyakaza okuklanyelwe ukwakha amandla emisipha ngokufaka inselele imisipha ukuze isebenze ngokumelene namandla aphikisayo. La mandla angavela ezisindweni zamahhala (njengama-dumbbell nama-barbell), amabhande okumelana, isisindo somzimba, noma okokusebenza okukhethekile njengemishini yekhebula. Izivivinyo ezijwayelekile zamandla zihlanganisa ama-squats, ama-deadlift, ukucindezela amabhentshi, nama-push-ups. Lokhu kunyakaza kuqondise amaqembu amaningi emisipha, okuwenza aphumelele ekuthuthukisweni kwawo wonke amandla. Izivivinyo zamandla ngokuvamile zenziwa ngamasethi nezimpinda, isisindo noma ukumelana kukhuphuka kancane kancane njengoba imisipha ijwayela futhi iba namandla. Kwabaqalayo, ukuqala ngokuzivocavoca kwesisindo somzimba noma izinsimbi ezilula nokugxila efomini elifanele kubalulekile ngaphambi kokwandisa kancane kancane ukumelana.
Ukuhlola amandla emisipha kubalulekile ukuze ulandelele inqubekelaphambili futhi uhlanganise izinhlelo zokujima nezidingo zomuntu ngamunye. Kodwa uwahlola kanjani amandla emisipha? Indlela eyodwa evamile ukuhlolwa kwe-one-rep max (1RM), okukala inani eliphakeme lesisindo umuntu angaliphakamisa ngokuphindaphinda okukodwa kokuzivocavoca okuthile, njengokucindezela ibhentshi noma i-squat. Ukuhlolwa kwe-1RM isilinganiso esiqondile samandla aphelele, sinikeza inkomba ecacile yomthamo wemisipha yakho. Kulabo abakhetha indlela engagxili kakhulu, izivivinyo zamandla aphansi, ezifana ne-three-rep noma i-five-rep max test, zinikeza imininingwane efanayo ngokulinganisa i-1RM ngokusekelwe kuzimpinda eziningi ngesisindo esiphansi.
Enye indlela yokuhlola amandla emisipha iwukuzivocavoca kwe-isometric njengokuhlolwa kwamandla okubamba isandla. Lokhu kuhlola kuhilela ukuminyanisa i-dynamometer kanzima ngangokunokwenzeka, ukuhlinzeka ngesilinganiso esilula nesifinyelelekayo samandla okubambelela ewonke, okuvamise ukuhlotshaniswa namandla wonke omzimba. Ukuhlolwa kwamandla okusebenza, okufana nama-push-ups noma ama-sit-ups okwenziwa phakathi nesikhathi esimisiwe, nakho kuyasiza, ikakhulukazi ekuhloleni ukubekezela eduze kwamandla.
Kafushane, izivivinyo zamandla ziyahlukahluka futhi ziyahlukahluka, kusukela ekunyakazeni kwesisindo somzimba ukuya ekuphakamiseni okusindayo, konke okuklanyelwe ukuthuthukisa amandla emisipha. Ukuhlola amandla emisipha kungenziwa ngezindlela ezihlukahlukene, kusukela ku-1RM kuya ekuhlolweni kokusebenza. Ukufaka njalo izivivinyo zamandla esimisweni sakho sokufaneleka kanye nokuhlola amandla akho emisipha ngezikhathi ezithile kuyizinyathelo ezibalulekile zokuzuza umzimba olinganiselayo, oqinile osekela kokubili imisebenzi yansuku zonke kanye nemizamo yokusubatha.
Isikhathi sokuthumela: Oct-28-2024