Indlela Ukugwedla Okuthuthukisa Ngayo Ukuqina Kwakho, Amandla Kanye Nempilo Yengqondo

Umuntu ojima emshinini wokugwedla wangaphakathi ejimini ekhanyayo, yesimanje enemishini ye-cardio ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ihlanganisa u-86% wemisipha yomuntu, okwenza kube ngcono kakhulu ekuzivocavoceni umzimba wonke.
• Ukugwedla okulula kulula emalungeni ngenkathi kunikeza ukuqeqeshwa okuqinile kwenhliziyo.
• Kuthuthukisa ukuma, ibhalansi, kanye nokuxhumana ngokuqinisa imisipha yangaphakathi neyangemuva.
• Kunganciphisa kakhulu ingozi yesifo senhliziyo futhi kuthuthukise amazinga e-cholesterol.
• Inikeza inzuzo yokuzindla, isiza ekunciphiseni ukucindezeleka nokuthuthukisa isimo sengqondo.

Ukugwedla: Ukuzilolonga Komzimba Wonke

Ukugwedla kuvame ukubhekwa njengokuzivocavoca komzimba ongaphezulu, kodwa empeleni kuwukuzivocavoca umzimba wonke. I-American Fitness Professionals Association ithi u-65-75% wokugwedla ubamba imisipha yemilenze. Lokhu kuhlose izindawo ezibalulekile njenge-quadriceps, amathole, kanye ne-glutes. Ama-25-35% asele agxile emzimbeni ongaphezulu, imisipha ehilelekile njenge-pectorals, izingalo, kanye nomongo. Le ndlela ephelele ivumela ukuqinisa nokuqinisa amaqembu amaningi emisipha ngesikhathi esisodwa.

Kulabo abafuna ukushisa amakhalori, ukugwedla kuyasebenza kakhulu. Umuntu onesisindo esingamakhilogremu angu-125 angashisa amakhalori angaba ngu-255 esikhathini esinzima semizuzu engama-30. Labo abanesisindo esingamakhilogremu angu-155 kanye no-185 bangashisa amakhalori angaba ngu-369 kanye no-440, ngokulandelana. Lokhu kwenza ukugwedla kube ukukhetha okuhle kakhulu kokujima komzimba wonke kanye nomsebenzi obalulekile wokushisa amakhalori. Kudlula ama-elliptical, adinga umzamo omncane emzimbeni ongaphezulu kanye nasenkabeni.

Ukunyakaza kokugwedla kuhlanganisa imisipha ngokujulile kuwo wonke umzimba, kuzuzisa kakhulu impilo yenhliziyo nemithambo yegazi. Kuhlanganisa ukuqeqeshwa kokukhuthazela nezikhathi ezinamandla kakhulu, okuvumela inhliziyo ukuthi ivumelane futhi iqine. Le nhlanganisela enamandla ithuthukisa umthamo wegazi kanye nokuqina kwesakhiwo senhliziyo, ihlinzeka ngezinzuzo ezihlukile zenhliziyo nemithambo yegazi.

Ukugwedla kungenye yezindlela zokujima ezisebenza kahle kakhulu ngomzimba wonke, okubandakanya cishe u-86% wemisipha yomzimba. Ukunyakaza kuthuthukisa impilo yenhliziyo futhi kukhuthaza ukuphumula kwengqondo, okwenza kube lula futhi kujabulise kuwo wonke amazinga okuqina komzimba. Kungakhathaliseki ukuthi ungumqali noma umsubathi onolwazi, ukuhlukahluka nokusebenza kahle kokugwedla kwenza kube ukukhetha okuhle kokujima ngomzimba wonke.

Umfanekiso wendoda egwedla emshinini ongaphakathi enezinhlayiya zemisipha ezibhalwe ngamagama abonisa izinzuzo zokujima umzimba wonke. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinzuzo Zawo Wonke Amazinga Okufaneleka Komzimba

Ukugwedla kunikeza izinzuzo ezibalulekile kubantu bazo zonke izigaba zokufaneleka, okuqinisekisa ukuthi kuyatholakala futhi kuyaheha wonke umuntu. Kungukuzivocavoca okulula kwabaqalayo okungalungiswa ukuze kuhambisane namakhono omuntu ngamunye. Lokhu kusho ukushintsha ukumelana nesivinini ukuze kuhambisane nezidingo zakho. Ukwakheka kwayo okunethonya elincane kuyenza ibe yinhle kulabo abanezinkinga zamalunga noma abasaqalayo. Kuyasiza ekwakheni amandla nokukhuthazela. Ngaphezu kwalokho, kuthuthukisa ithoni yemisipha futhi kushise amakhalori ngempumelelo, kusiza ekulawuleni isisindo.

Ukuzilolonga ngokugwedla kuphelele kulabo abanezinhlelo ezixinene, njengoba izikhathi ezimfushane zingaba nempumelelo enkulu. Ukuqeqeshwa kwesikhashana okunamandla kakhulu (HIIT) emishinini yokugwedla kukhulisa ukushiswa kwamakhalori. Lokhu kwenza kube ukukhetha okuhle kubantu abamatasa.

Ukuguquguquka kwe-Rowing kuyenza ibe yinto enhle kakhulu kunoma yimuphi umkhuba wokuzivocavoca. Kuhle kakhulu kokubili kwabaqalayo kanye nalabo abasemazingeni aphezulu okuzivocavoca. Lokhu kudala indawo eyamukelekayo lapho wonke umuntu angaphumelela khona.

Ukuzivocavoca Okuphansi Komthelela

Ukugwedla kuwukuzivocavoca okunamandla amancane okwaziwa ngokunyakaza kwawo okubushelelezi nokunesigqi. Kunciphisa ngempumelelo ukucindezeleka emalungeni. Lokhu kwenza ukugwedla kube ukukhetha okuhle kakhulu kulabo abafuna ukuzivocavoca okuphephile nobungani nokubambisana okunikeza imiphumela emihle kakhulu.

Esinye sezici ezivelele zokugwedla yikhono laso lokuvumela ukujima njalo ngaphandle kwengozi encane yobuhlungu bamalunga noma ubuhlungu bemisipha. Ngokungafani nokuzivocavoca okunomthelela omkhulu, ukugwedla kusebenza njengethuluzi lokuqeqesha elihlanganisa wonke umzimba. Kuyasiza ekuvimbeleni ukulimala futhi kusiza ekululameni. Lokhu kwenza ukugwedla kube inketho enhle kulabo abakhathazekile ngemisebenzi enomthelela omkhulu.

Ukuguquguquka kwe-Rowing kuvumela ukuthi isetshenziswe ekuqeqeshweni kwezikhawu okunamandla kakhulu, ekuqeqeshweni kokukhuthazela, emandleni, kanye nasekuqeqeshweni okuyisisekelo. Kulabo abahlose ukwandisa ukusebenza kahle kokuzilolonga ngenkathi benciphisa umthelela, ukugwedla kuyisisombululo esiyingqayizivele. Kuthuthukisa noma yiluphi uhlelo lokuzivocavoca, okwenza kube ukukhetha okuphezulu kokuhlangenwe nakho kokuzivocavoca okuphephile.

Imiphumela Yokuzindla Yokugwedla

Ukugwedla kuwukuzivocavoca kokuzindla okusebenzisa ukunyakaza okunesigqi ukuxhumanisa ingqondo nomzimba ngokujulile. Izifundo zibonisa ukuthi kunomphumela wokuzola, ikakhulukazi uma kwenziwa ngaphandle. Kuhlanganisa ukucaca kwengqondo nomsebenzi womzimba, okudala isimo esiyingqayizivele sokugxila nokuphumula.

Izikhathi zokugwedla ezihlanganisa amasu okucabanga, njengohlelo lwamasonto ayi-6 lwabagwedli abancintisanayo, zibonisa izinzuzo ezibalulekile. Lokhu kufaka phakathi ukugeleza okuthuthukisiwe kanye nokukhathazeka okuncishisiwe. Ukuphefumula okuqaphile kanye nokuzivocavoca okugxilile kusiza abagwedli ukuxhumanisa ukunyakaza kwabo ngokomzimba nesimo sabo sengqondo. Lokhu kukhulisa ukukhululeka ekucindezelekeni futhi kuthuthukisa inhlalakahle iyonke.

Ukugwedla kukhipha ama-endorphin, kukhulisa imizwa futhi kunciphise ukucindezeleka. Ukuphindaphinda kwawo kungadala isimo sokuzindla, okuholela empilweni yengqondo engcono kanye nokuqina ngokomzwelo. Ngokufaka imikhuba yokuqaphela ekugwedleni, abantu bangaqaphela kakhulu futhi babhekane kangcono nokucindezeleka kwansuku zonke, bathuthukise ikhwalithi yabo yokuphila.

Umgwedli ozindla ngechibi elipholile ekuseni elinenkungu esagolide namagquma akude. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Impilo Yenhliziyo Namaphaphu

Ukugwedla kunikeza izinzuzo eziningi empilweni yenhliziyo kanye namandla amaphaphu. Kuwukuzivocavoca kwe-aerobic okuqinisa imisipha yenhliziyo, okuthuthukisa ukujikeleza kwegazi. Izifundo zibonisa ukuthi ukugwedla kuthuthukisa ukuqina kwenhliziyo nokuphefumula, kanye nokwanda okuphawulekayo kokungenisa umoya-mpilo okuphezulu emavikini ayi-12, okugqamisa ukusebenza kwayo ekuthuthukiseni amandla e-aerobic.

Izinzuzo zokugwedla zidlulela ngale kwenhliziyo. Kuphinde kuthuthukise impilo yemithambo yegazi, kanti ububanzi bemithambo yegazi ye-brachial bukhula kakhulu ngemva kokuqeqeshwa. Lokhu kubonisa ukuthi ukugwedla kuthuthukisa impilo yenhliziyo nemithambo yegazi, kunciphisa izingozi zomfutho wegazi ophakeme, isifo sikashukela, kanye nesifo senhliziyo.

Ukugwedla kukhulisa amandla amaphaphu. Lokhu kuzivocavoca kuqeqesha umzimba ukusebenzisa umoya-mpilo ngendlela ephumelela kakhudlwana, kuthuthukisa ukulethwa komoya-mpilo emisipheni. Ukuqinisa ingaphakathi kanye nomhlane ngesikhathi sokugwedla kusekela ukuma okungcono, okuthuthukisa ukuphefumula kanye nokusebenza kwamaphaphu.

Ukusebenza Kahle Kokujima Kokugwedla

Ukugwedla kuvelele ngokusebenza kahle kwakho, kuhlanganisa amaqembu amaningi emisipha ngesikhathi esisodwa. Kusebenza ama-quadriceps, ama-hamstrings, ama-glutes, amahlombe, umhlane ongenhla, izingalo kanye nomongo. Ukusebenzisa umshini wokugwedla kuyindlela enhle kakhulu yokwakha amandla nokuthuthukisa impilo yenhliziyo nemithambo yegazi.

Ukuqeqeshwa kwesikhashana okunamandla kakhulu (HIIT) kuthuthukisa ukusebenza kahle kokujima kokugwedla. Ukuzivocavoca okuhleliwe kwephiramidi kuholela ekuzuzeni okusheshayo kokuqina komzimba. Isibonelo, ukuzivocavoca kwephiramidi kungafaka umzamo wamamitha angu-200-500 kulandelwe ukuphumula imizuzu engu-1:30-3. Ukuzivocavoca okusekelwe esikhathini kungahlala kusukela kumzuzu ongu-1-4, kanye nezikhathi zokuphumula ezifanayo.

Ukukhetha isethingi efanele ye-damper emishinini yokugwedla kubalulekile ekusebenzeni kahle. Abaqalayo kufanele baqale ngezilungiselelo ezi-3 kuya kwezi-5, baqinisekise ukuthi imivimbo ibushelelezi ngaphandle kokukhathala kwemisipha kusenesikhathi. Izilungiselelo ezingalungile ze-damper zingenza ukugwedla kube nzima kakhulu, kuvimbele ukuqeqeshwa kwe-cardio okuphumelelayo.

Isimo esifanele sibalulekile ekugwedleni okuphephile nokusebenzayo. Ukushaya kahle kuhlanganisa ukunyakaza kwemilenze okungu-60%, ukusebenza kwe-core okungu-20%, kanye nokudonsa ingalo okungu-20%. Ukuphambuka kulokhu kungaholela ekungasebenzi kahle nasekulimaleni. Ukuze uthuthukise ukusebenza, gcina isilinganiso sokushaya esingu-1:2, ugxile ekunyakazeni okubushelelezi nokuhlelekile.

Ukwengeza ukugwedla emzileni wakho wokuzivocavoca umzimba kungaletha imiphumela emihle kakhulu, noma ngabe unesimiso esimatasa. Inhlanganisela yayo yamandla nezinzuzo ze-cardio iyenza ibe yintandokazi phakathi kwabathandi bokuzivocavoca umzimba.

Okunye Okungafakwa Emishinini Ye-Cardio Yendabuko

Imishini yokugwedla ivelele njengokukhetha okuphezulu kulabo abafuna ezinye izindlela zokuzivocavoca umzimba ngale kwama-treadmill namabhayisikili angasebenzi. Inikeza inzuzo eyingqayizivele ngokubandakanya umzimba ongaphezulu nongaphansi, ihlinzeka ngokuzivocavoca okuphelele. Ngokungafani nama-treadmill, agxile kakhulu emzimbeni ongezansi, imishini yokugwedla isebenza umzimba wonke. Lokhu kuholela ekuthuthukisweni kwemisipha okungcono iyonke.

Le mishini isekela izinhlobo ezahlukene zokujima, okuhlanganisa nokuqeqeshwa kwesikhashana okunamandla kakhulu (HIIT). Isibonelo, ungagwedla amamitha angu-250 ngomzamo ongu-70% kulandelwe izikhathi zokuphumula ezimfushane. Le ndlela ihambisana namazinga ahlukene okuqina komzimba, okwenza ukugwedla kube inketho eguquguqukayo yezindlela ezahlukene zokuqeqesha.

Ukugwedla kunezinzuzo nasezindaweni zangaphakathi lapho isikhala silinganiselwe khona. Imishini eminingi yokugwedla imincane futhi iyagoqeka, igcina isikhala ekhaya noma ezindaweni zomphakathi. Ukusebenza kwayo buthule kuyinzuzo, ngokungafani nomsindo wemishini yendabuko yokujima. Izifundo zibonisa ukuthi ukuhlanganisa ukugwedla nokuqeqeshwa kwesisindo kungakhuphula ukwehla kwamafutha, kufaka phakathi amafutha e-visceral. Lokhu kusekela ukugwedla njengenketho enamandla yokuzilolonga.

Ekuphetheni, ukugwedla kuhlanganisa izinzuzo zempilo yenhliziyo nokusebenza kwemisipha yomzimba wonke. Kuyindlela engcono kakhulu kunemishini ye-cardio yendabuko kulabo abafuna izinketho zokuqina komzimba eziguquguqukayo nezisebenzayo.

Ijimu yasekhaya enomshini wokugwedla, ibhayisikili, amabhendi okumelana, i-yoga mat, nama-dumbbell ekukhanyeni okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuzivocavoca Kwasekhaya Okulula

Imishini yokugwedla ilungele ukuzivocavoca ekhaya, ilungele labo abafuna ijimu yasekhaya. Amamodeli amaningi ayagoqeka futhi athatha isikhala esincane, okwenza abe mahle ezindaweni ezincane. Lokhu kwenza kube lula ukuhlala uphilile ngaphandle kokudinga ijimu enkulu.

Kunezindawo eziningi ekhaya lapho le mishini ingangena khona kahle. Nazi ezinye zezindlela:

• Igaraji: Kuhle kulabo abanesikhala esengeziwe, njengoba kugcina umsindo kude nezindawo zokuhlala futhi kungagcina izingubo eziningi zokuzivocavoca.
• Igumbi/Ihhovisi Eliyisipele: Lifanele izikhala ezingasetshenziswanga, kodwa udinga ukucabanga ngobukhulu nomsindo womshini.
• Igumbi Lokuhlala: Linikeza isikhala esanele, kodwa ungase uphazanyiswe; liphinde lilungele ukusebenzisa i-TV nezinhlelo zomsindo ezikhona.
• Igumbi lokulala: Lihle kakhulu uma uzivocavoca wedwa, kodwa uzodinga indlela yokuligcina uma lingasetshenziswa.
• Ngaphandle: Kunikeza ukuzivocavoca okuyingqayizivele, kodwa udinga ukucabangela isimo sezulu kanye nobuso.

Ukugwedla ngaphakathi kusebenzisa u-86% womzimba, okunikeza ukujima komzimba wonke. Kunomthelela omncane, okuyinto enhle kulabo abanezinkinga zamalunga noma abasanda kuqala ukuzivocavoca. Ukuba nomshini wokugwedla ekhaya kulula kakhulu kunobulungu bejimu, ikakhulukazi ngemva kobhubhane.

Izinzuzo Zezempilo Ezisekelwa Ucwaningo

Izifundo zesayensi zembula izinzuzo ezinkulu zempilo zokugwedla njengokuzivocavoca. Ucwaningo olubalulekile luthole ukuthi ukugwedla kathathu ngesonto amasonto ayisishiyagalombili kwandisa amandla amalunga ngo-30%. Lokhu kuthuthuka kubonwe ezindololwaneni, emahlombe, emadolweni, kanye nasesinqeni. Kufakazela ukuthi ukugwedla kuthuthukisa impilo yenhliziyo nemithambo yegazi futhi kwandisa amandla omzimba.

Ucwaningo olwengeziwe lubonisa ukwehla okukhulu kwamafutha emzimbeni kanye ne-cholesterol ye-LDL ngemva kwamasonto ayisithupha okugwedla. Abahlanganyeli bagwedla imizuzu engama-40, izinsuku ezinhlanu ngesonto. Lokhu kusho ukuthi ukugwedla kuyithuluzi elinamandla lokulawula isisindo.

Ukusebenza kahle kokugwedla njengokuzivocavoca umzimba wonke kusobala. Kubandakanya imisipha yemilenze engu-65-75% kanye nemisipha yomzimba engaphezulu engu-25-35%. Lokhu kwenza kube yindlela yokuzivocavoca elinganiselayo. Ukugwedla kushisa amakhalori afana neminye imishini ye-cardio, kanye namakhalori angu-210-294 ashiswa ngemizuzu engu-30 ngamandla aphakathi. Uma kushisa ngamandla, kushisa amakhalori angu-255-440.

Ukugwedla kuhlanganisa ukuqeqeshwa kwamandla nezinzuzo ze-aerobic. Kuthuthukisa ukuqina kwenhliziyo futhi kuqinisa umhlane ongaphezulu, amahlombe, ama-biceps, ama-triceps, kanye nesifuba. Lo msebenzi wokuzivocavoca uphinde uthuthukise amanani e-MET ekuhambeni nasemisebenzini enamandla, okubonisa izinzuzo zawo eziningi zomzimba.

Ukugwedla kuthuthukisa nempilo yengqondo, kanye nokuthuthukiswa kwamandla kanye nokusebenza komphakathi. Kunciphisa ubuhlungu bomzimba futhi kuthuthukisa isimo somzimba jikelele. Lokhu okutholakele kugcizelela ukubaluleka kokugwedla njengomsebenzi owusizo osekelwa ucwaningo lwesayensi.

Ukugwedla kanye nokuphathwa kwesisindo

Ukugwedla kuvelele njengokukhetha okuphezulu kokulawula isisindo nokunciphisa amafutha emzimbeni. Kubandakanya imisipha yomzimba efinyelela ku-86%, okuholela ekushiseni okukhulu kwamakhalori nokwakha imisipha. Kulabo abafuna ukwehlisa isisindo, ukwengeza ukugwedla emzileni wabo wokuzivocavoca kungaholela emiphumeleni emangalisayo. Lokhu kuyiqiniso uma kuhlanganiswa nokudla okulinganiselayo.

Ukuma kahle kanye nokuqina kwemilenze kubalulekile lapho ugwedla. Lezi zindlela zikhulisa ukuzibandakanya kwemisipha kanye nokushiswa kwamakhalori. Imishini yokugwedla inikeza ukujima komzimba wonke, ishisa amakhalori ngempumelelo ngenkathi ivikela amalunga. Ukwengeza ukuqeqeshwa kwezikhawu kwandisa ukushiswa kwamakhalori. Ukushintsha phakathi kwamazinga ahlukene okushaya ngesikhathi sokugwedla akusizi nje kuphela ekulahlekelweni kwamafutha kodwa futhi kugcina umzimba ubhekene nenselele.

Izifundo zibonisa ukuthi umuntu onesisindo esingamakhilogremu angu-155 (70 kg) angashisa cishe amakhalori angu-123 ngemizuzu engu-15 yokugwedla okulingene. Ukugwedla okunamandla kungashisa amakhalori afinyelela ku-185 ngesikhathi esifanayo. Lokhu kushiswa kwamakhalori kufana nokugijima, lapho umuntu onesisindo esingamakhilogremu angu-175 (79 kg) eshisa cishe amakhalori angu-555 ngehora ngesivinini esilingene. Yomibili le misebenzi iyasebenza ekushiseni amakhalori, okwenza ukugwedla kube yindlela enamandla yokwehlisa isisindo.

Ukugwedla kusiza futhi ekuhlanganiseni amafutha emzimbeni, uwasebenzise njengamandla. Ukuhlanganisa ukugwedla nokudla okucebile ngezakhamzimba kanye namaprotheni amaningi kungathuthukisa ukwehla kwesisindo. Inqubo ehlukahlukene yokuzivocavoca ngokugwedla igcina ukushisa kwamakhalori kungaguquguquki, isekela imigomo yokulawula isisindo yesikhathi eside.

Isiphetho

Ukugwedla kuvelele njengokuzivocavoca okuguquguqukayo nokusebenzayo, okuzuzisa abantu bazo zonke izigaba zokufaneleka komzimba. Kuhilela imisipha yomzimba efinyelela ku-86%, kuqinisa futhi kushise amakhalori ngesilinganiso esingu-400 kuya ku-800 ngehora. Lokhu kwenza ukugwedla kube ukukhetha okuhle kulabo abahlose ukunciphisa isisindo nokuthuthukisa ukufaneleka komzimba.

Ukugwedla njalo kuthuthukisa impilo yenhliziyo nemithambo yegazi, kwandisa ivolumu yenhliziyo nokwehlisa izinga lokushaya kwenhliziyo okuphumulile. Kuhle kakhulu ekuthuthukiseni impilo yenhliziyo, kuhambisana namazinga ahlukahlukene okuqina komzimba kanye nezimo zempilo. Yingakho ukugwedla kubaluleke kangaka kulabo abafuna ukuthuthukisa ukusebenza kahle kwenhliziyo nemithambo yegazi.

Ukwengeza ukugwedla esimisweni sakho samasonto onke kungathuthukisa kakhulu impilo yengqondo neyomzimba. Kunikeza isigqi sokuzola sokuqeda ukucindezeleka futhi kukhuthaza ukuxhumana nabantu emiphakathini yabagwedli. Lokhu kuzivocavoca umzimba wonke kuyisishintshi sempilo yonke.

Abagwedli batshuza echibini elipholile ngaphansi kokukhanya kwelanga okusagolide elinezihlahla eziluhlaza namagquma ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Ukugijima Nempilo Yakho: Kwenzekani Emzimbeni Wakho Uma Ugijima?
• Kungani ukuhamba kungase kube ukuzivocavoca okungcono kakhulu ongakwenzi ngokwanele
• Ukusuka ekuguquguqukeni kuye ekusizeni ekucindezelekeni: Izinzuzo Zezempilo Eziphelele ze-Yoga