Kungani ukuqeqeshwa kwamandla kubalulekile empilweni yakho

Abasubathi besilisa nabesifazane bephakamisa ama-barbell asindayo endaweni ekhanyayo neyanamuhla yokujima. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ukuqeqeshwa kwamandla kwandisa ukuqina kwamathambo, kunciphisa kakhulu ingozi ye-osteoporosis.
• Lolu hlobo lokuzivocavoca lusiza ekuphatheni isisindo ngempumelelo ngokuthuthukisa imetabolism nokusiza ekushiseni amakhalori.
• Ukulinganisela okuthuthukisiwe okuvela ekuqeqeshweni kwamandla kunciphisa ingozi yokuwa, okucebisa ikhwalithi yokuphila iyonke.
• Kunganciphisa izimpawu zezimo ezingamahlalakhona ezifana nesifo samathambo, isifo sikashukela, nesifo senhliziyo.
• Ukuzibandakanya ekuqeqeshweni kwamandla kungathuthukisa kakhulu imisebenzi yokuqonda kubantu abadala.
• Kusiza ekwakheni umzimba onempilo ngokunciphisa amafutha omzimba wonke kanye nokwandisa ubuningi bemisipha.
• Ukuqeqeshwa kwamandla kukhuthaza impilo yengqondo ethuthukisiwe futhi kukhulisa ukuzethemba ngokufeza izinto ngokomzimba.

Ukuqonda Ukuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kuhilela ukuzivocavoca okwenzelwe ukukhulisa ukusebenza komzimba kanye nokukhuthazela. Kuhlose amaqembu ahlukahlukene emisipha. Lokhu kuqeqeshwa kungenziwa ngokuzivocavoca umzimba, izisindo ezikhululekile, kanye namabhande okumelana. Indlela ngayinye inikeza izinzuzo ezihlukile, ifanela amazinga ahlukene okuqina komzimba kanye nezintandokazi.

Kunezinhlobo eziningana zokuqeqeshwa kwamandla, okuhlanganisa i-muscular hypertrophy, ukukhuthazela, kanye namandla aphezulu. Uhlobo ngalunye luhlose ukufeza imigomo ethile yokufaneleka komzimba. Kungakhathaliseki ukuthi ukwakha imisipha, ukukhulisa amandla, noma ukwandisa amandla, lezi zinhlobo zisiza ukwenza ukujima kuhambisane nemigomo yezempilo yomuntu siqu.

Ukuqeqeshwa kokumelana nomzimba kuyisihluthulelo sokuthuthukisa ikhwalithi yokuphila iyonke. Kusiza ekugcineni amandla emisipha nokusebenza kwayo, okubalulekile emisebenzini yansuku zonke. Ukuqeqeshwa okuqhubekayo kuqinisa namathambo, kunciphisa izingozi zokuphuka kwamathambo futhi kunciphise ukuqina kwamalunga nokungakhululeki, okuvamile kwi-arthritis.

Ukuqeqeshwa kwamandla kusiza nasekulawuleni isisindo nokulawula amazinga kashukela egazini, okuzuzisa labo abanesifo sikashukela sohlobo lwesibili. Kungaholela ekulaleni okungcono, ukuncipha kokukhathazeka nokucindezeleka, kanye nempilo yengqondo ethuthukisiwe. Ngokusobala, ukuqonda ukuqeqeshwa kwamandla kuvula umnyango wempilo engcono kanye namandla.

Ukuthuthukisa iMetabolism ngokuqeqeshwa kwamandla

Ukuqeqeshwa kwamandla kuyisihluthulelo sokukhulisa i-metabolism nokwandisa ukushiswa kwama-calorie. Izikhathi ezivamile ziholela emisipheni eminingi, okushisa ama-calories ngempumelelo kakhulu kunamafutha. Izifundo zembula ukuthi ukuqeqesha okunamandla kwesisindo kungashisa ama-calories angu-462 ngehora kumuntu onesisindo esingamakhilogremu angu-170. Kumuntu onesisindo esingamakhilogremu angu-120, leli nani lingama-calories angu-326. Ngisho nezikhathi ezilinganiselwe zinikeza izinzuzo, ukushisa ama-calories angu-231 kumuntu onesisindo esingamakhilogremu angu-170 kanye nama-calories angu-163 kumuntu olula.

Ikhilogremu ngalinye lemisipha lishisa cishe amakhalori ayisithupha nsuku zonke lapho liphumule, uma kuqhathaniswa namakhalori amabili amafutha. Lo mehluko ubalulekile lapho kuhloswe ukushintsha ukwakheka komzimba. Isibonelo, ukuthola amakhilogremu ayi-10 emisipha ngenkathi ulahlekelwa amakhilogremu ayi-10 amafutha kungashisa amakhalori angama-40 engeziwe nsuku zonke. Lokhu kwandisa nesilinganiso se-basal metabolic (BMR) cishe ngo-4.2%, okuholela kumakhalori angama-60 engeziwe ashisiwe ngemva kokuzilolonga ngenxa yokusebenzisa ngokweqile i-oxygen ngemva kokuzilolonga (EPOC).

Izinzuzo zokuqeqeshwa kwamandla zidlula ukushisa amakhalori ngokushesha. Ukuqeqeshwa kokumelana okuqhubekayo kungakhuphula amazinga okusebenza komzimba usuku lonke. Lokhu kubalulekile ngoba i-thermogenesis yomsebenzi ongawuvivinyi umzimba (i-NEAT) ingenza ingxenye enkulu yokusha kwamakhalori kwansuku zonke. Abantu abakhuthele kakhulu bangabona kufikela ku-50% wokusha kwamakhalori abo kwansuku zonke okuvela ku-NEAT.

Ukuthuthukisa Ubuningi Bamathambo Nokunciphisa Ingozi Yokuwohloka Kwamathambo

Ukuqeqeshwa kwamandla kubalulekile ekukhuliseni ukuqina kwamathambo nokunciphisa ingozi ye-osteoporosis, ikakhulukazi kubantu abadala kanye nabesifazane asebekhulile. Ukwengeza izivivinyo zokumelana nokucindezeleka enkambisweni yakho kuvuselela umsebenzi we-osteoblast, obalulekile ekukhuleni kwamathambo. Lokhu kucindezeleka komshini kuqinisa amathambo futhi kukhulisa imisipha, kuthuthukise impilo iyonke.

Izifundo zembula ukuthi ukwenza izivivinyo zokumelana nomzimba ku-80% kuya ku-85% womzamo wakho omkhulu kusiza kakhulu impilo yamathambo. Isibonelo, ukuhlanganisa ukuqeqeshwa kokumelana nokuzivocavoca kwe-aerobic okulayisha amathambo kungandisa ubuningi bamaminerali emathanjeni ezindaweni ezibalulekile njengomgogodla kanye nentamo ye-femur. Imisebenzi efana nokuhamba, ukudansa, nokusebenzisa umshini we-elliptical kunganciphisa ukulahleka kwamathambo.

I-cross-section yethambo lomuntu onempilo ebonisa izendlalelo ze-trabecular kanye ne-cortical enesakhiwo esinemininingwane. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuzivocavoca okugxile emhlane ongaphezulu kuzuzisa kakhulu labo abane-osteoporosis. Kwakha amandla emisipha, kuthuthukisa ukuma komzimba, futhi kugcina amalunga eshukuma. Imikhuba yokuguquguquka emnene, ukugwema ukusonta noma ukugoba, kuyasiza nasekuvimbeleni ukuwa nokugcina amathambo ephilile.

Kubalulekile ukugxila efomini efanele kanye nobuchwepheshe ekuqeqeshweni kwamandla ukuze wandise izinzuzo futhi ugweme ukulimala. Amathuluzi afana nama-resistance bands, izisindo ezikhululekile, kanye nemishini yokulinganisa isisindo ahlose ngempumelelo amaqembu emisipha ahlukene. Izinhlelo zokuqeqesha ezilungiselelwe wena, mhlawumbe ngosizo lochwepheshe bezokwelapha ngokomzimba, ziqinisekisa ukuphepha nokusebenza kahle, okwenza ukuqeqeshwa kwamandla kutholakale kulabo abane-osteoporosis.

Ukuqeqeshwa njalo kokumelana nomzimba kubonise izinzuzo ezinkulu; ucwaningo luthole ukwanda okungu-1.82% kwe-BMD yomgogodla we-lumbar kwabesifazane asebedlulile esikhathini sokuya esikhathini ngemva kwezinyanga eziyisithupha. Ukufaka ukuqeqeshwa kwamandla endleleni yakho yokuphila akugcini nje ngokuqinisa amathambo kodwa futhi kuthuthukisa impilo yesikhathi eside, kunciphisa izinkinga ezihlobene ne-osteoporosis.

Ukuphatha Isisindo Ngokuphumelelayo Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kubalulekile ekulawuleni isisindo. Kwandisa imisipha, kukhulisa izinga lokugaya ukudla kwakho ngesikhathi sokuphumula. Lokhu kusho ukuthi ushisa amakhalori amaningi, noma ngabe awuhambi. Lokhu kukhulisa ukugaya ukudla kusiza ekunciphiseni amafutha, kukusize unciphise isisindo futhi ufinyelele ukubukeka okunempilo.

Izifundo zibonisa ukuthi ukuqeqeshwa kwamandla kunganciphisa kakhulu amafutha emzimbeni. Emasontweni amane nje kuphela, amafutha omzimba angancipha cishe ngo-1.4%. Ukusetshenziswa ngokweqile kwe-oxygen ngemva kokuzilolonga (EPOC) ngemva kokuzilolonga okunamandla nakho kugcina amakhalori eshisa isikhathi eside ngemva kokuqeda ukuzilolonga.

Ukuzivocavoca okuhlanganisiwe okufana nama-push-up kanye nama-squats kusebenzisa imisipha eminingi. Kusiza ekunciphiseni amafutha kanye nokwakha imisipha engenamafutha. I-Centers for Disease Control and Prevention (CDC) isikisela ukwenza ukuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto. Lokhu kuhlose wonke amaqembu amakhulu emisipha ukuze kube nemiphumela engcono.

Ukuhlanganisa ukuqeqeshwa kwamandla nemisebenzi ye-aerobic kunikeza imiphumela emihle kakhulu yokulawula isisindo sesikhathi eside. Le ndlela ayisizi nje kuphela ekulahlekelweni kwamafutha kodwa futhi isiza ukugcina isisindo somzimba sinciphile ngesikhathi sokulahlekelwa isisindo. Ukuqeqeshwa kwamandla kugcina nesilinganiso sakho se-metabolic siphezulu, kukusiza ukuthi ushise amakhalori njalo.

Ngamafuphi, inqubo yokuqeqesha amandla, ehlanganiswe nokudla okunempilo, ithuthukisa kakhulu ukuphathwa kwesisindo. Kuholela ekulahlekelweni kwamafutha ngempumelelo futhi kusekela ukukhuluphala kwemisipha.

Ukuthuthukisa Ikhwalithi Yokuphila Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kuthuthukisa kakhulu ikhwalithi yokuphila, kakhulu kubantu abadala asebekhulile. Kuthuthukisa ikhono labo lokwenza imisebenzi yansuku zonke kalula. Ucwaningo lubonisa ukuthi cishe abantu abadala abangu-30% abangaphezu kweminyaka engu-70 babhekene nezinselele emisebenzini yokuhambahamba njengokuhamba nokukhwela izitebhisi. Ukuzibandakanya ekuqeqeshweni kwamandla kusiza ukugcina imisipha futhi kuthuthukisa ukuhambahamba, okungenzeka kubambezele isidingo sokwamukelwa ekhaya lasebekhulile.

Ngokufaka ukuqeqeshwa kwamandla, abantu abadala bangakhulisa ukuzimela kwabo. Isibonelo, ukuhlanganisa ukuvivinya amandla nokuhamba kuthuthukise ukusebenza komzimba, kunciphisa ingozi yokukhubazeka. Labo abanokukhuluphala ngokweqile bangakha nemisipha ngenkathi belahlekelwa amafutha, okukhuthaza impilo yonke kanye nokuzimela.

Ukuqeqeshwa kwamandla kungangena kalula emisebenzini yansuku zonke ngemisebenzi eyahlukahlukene. Izibonelo zifaka phakathi ukulima ingadi, ukudansa, noma ukugqoka amavesti anesisindo ngesikhathi semisebenzi yansuku zonke. Ochwepheshe batusa ukufaka ukuqeqeshwa kwamandla emisebenzini yokuzivocavoca kanye noma kabili ngesonto, kanye nemizuzu engu-150 yokuvivinya umzimba okulinganiselwe. Ngisho nokuzivocavoca okuncane kungaletha intuthuko enkulu ekhwalithini yokuphila, okuqinisekisa ukuthi akukaze kube sekwephuzile ukwamukela ukuqeqeshwa kwamandla.

Indima Yokuqeqeshwa Kwamandla Ekuvimbeleni Ukulimala

Ukuqeqeshwa kwamandla njalo kubalulekile ekuvimbeleni ukulimala. Kuqinisa amandla emisipha, okusekela amalunga kangcono, kunciphisa ukucindezeleka kanye nezingozi zokukhubeka. Imisipha eqinile ezungeze amalunga abalulekile njengamadolo nezinqe imunca imiphumela kanye nokucindezeleka okuvela emisebenzini.

Futhi kuthuthukisa ibhalansi yemisipha, kuthuthukisa ukuhambisana, ukuqina, kanye nokulinganisela. Lokhu kunciphisa ukuwa nokulimala, okubalulekile kubadlali bezemidlalo ezithinta kakhulu. Izifundo zembula ukuthi ukuqeqeshwa kwamandla, okwenzelwe abasubathi besifazane, kunciphisa izingozi zokulimala kwamahlombe ngenxa yokunyakaza okuphezulu. Ukulungisa ukungalingani kwamandla emisipha kubalulekile ekuvimbeleni ukulimala.

Ukuqeqeshwa kwamandla kusiza nasekululameni kokulimala. Kuqinisa imisipha ezungeze izindawo ezonakele, kunciphise izikhathi zokululama futhi kuqinisekise ukubuyela okuphephile emisebenzini. Kuphinde kwandise ukuqina kwamathambo, okwenza amathambo amelane kakhulu nokuqhekeka kwamathambo futhi kuthuthukise impilo yamathambo.

Uhlelo lokuqeqesha amandla olusebenzayo lulinganisela ukuzivocavoca nokuphumula kanye nokululama ukuze kugwenywe ukulimala ngokweqile. Ukunaka umzimba wakho nokufuna iseluleko sochwepheshe lapho kudingeka kuvimbela ukushiyeka. Ukushintshashintsha kokuzivocavoca kanye nemithwalo yokuqeqesha kugcina uhlelo luheha futhi kunciphisa izingozi zokulimala.

Ukunciphisa Ingozi Yokuwa

Ukuqeqeshwa kwamandla kubalulekile ekuvimbeleni ukuwa, ikakhulukazi kubantu abadala. Ukuzivocavoca okuthile kukhulisa ibhalansi kanye nokuzinza. Imikhuba yokuhlala phansi kanye nemisebenzi yokulinganisela okuqhubekayo iphakathi kwezindlela eziphumelela kakhulu.

Ukuzivocavoca kokuhlala phansi nokuma kuhilela ukuhlala esihlalweni esiqinile, ukugoba phambili, nokuma ngenkathi ucindezela imisipha ye-gluteal. Hlosa ukukwenza lokhu izikhathi eziyishumi, kabili ngosuku. Kuqinisa imilenze futhi kuthuthukisa amandla angaphakathi, kuthuthukise ukuzinza.

Ukuzivocavoca ngokulinganisela kuqala ngokuma izinyawo zihlukene bese kuqhubekela phambili ekumeni ngonyawo olulodwa. Njengoba uthuthuka, zama ukuzivocavoca amehlo akho evaliwe. Inhloso ukubamba isikhundla ngasinye imizuzwana eyi-10, ukhule ube yimizuzwana engama-30 njengoba uqina.

Kubalulekile ukwenza lezi zivivinyo ngaphansi kokuqashwa ukuqinisekisa ukuphepha nokugwema ukulimala. Ukuthola iseluleko sikadokotela noma uchwepheshe wezokwelapha ngaphambi kokuqala kubaluleke kakhulu, ikakhulukazi kulabo abanebhalansi ebuthakathaka noma ubuhlungu bamalunga. Ngesiqondiso esifanele, ungabona intuthuko ebalulekile emandleni nasebhalansini yomzimba.

Ucwaningo lusikisela ukuthi nakuba ukuqeqeshwa kwamandla kungase kunganciphisi kakhulu ingozi yokuwa uma kuqhathaniswa nezinye izivivinyo, izinzuzo zako zesibili zinkulu kakhulu. Lokhu kufaka phakathi ukusebenza okuthuthukisiwe. Uhlelo lokuqeqeshwa kwamandla oluqondisiwe nolwenzelwe wena lungaholela ekuzuzeni okukhulu ekulinganiseni nasekuphepheni. Lokhu kuvula umnyango wokuzimela okukhulu.

Ukuthuthukisa Impilo Yengqondo Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kuyingxenye ebalulekile yohlelo lokufaneleka komzimba olulinganiselayo, oluhlinzeka ngezinzuzo ezibalulekile zempilo yengqondo. Kubangela ukukhishwa kwama-endorphin, okuthuthukisa ngokwemvelo isimo sethu sengqondo. La makhemikhali asiza ekuthuthukiseni isimo sethu sengqondo, asenze sizizwe sinethemba kakhudlwana.

Ucwaningo lubonisa ukuthi ukuqeqeshwa kwamandla kunganciphisa ukukhathazeka kanye nezimpawu zokucindezeleka. Izifundo ziqokomisa ukuthi ukuvivinya umzimba okwenziwa ngo-40-70% wamandla aphezulu omuntu kusebenza kahle kakhulu. Ngisho nokuvivinya umzimba okunamandla aphansi, njengalokho okusebenza ngo-10% wamandla aphezulu, kungasiza ekunciphiseni ukukhathazeka.

Abantu bavame ukubona ukuzethemba kwabo kanye nokuzethemba kwabo kukhula njengoba beqina. Lesi sithombe esisha sokuzibona singaholela ezinguqukweni ezihlala njalo endleleni esizibona ngayo. Umuzwa wokufeza okuthile ngokuqeqeshwa kwamandla ungasiza ekulweni nokucindezeleka futhi wakhe ukuqina kwengqondo.

Kubantu abadala asebekhulile, ukugcina imisipha iqinile ngokuqeqeshwa kwamandla kubalulekile empilweni yobuchopho. Ukulahlekelwa imisipha, okwaziwa ngokuthi i-sarcopenia, kuhlotshaniswa nokwehla kwengqondo. Ukuqeqeshwa kwamandla kungasiza ngokukhuthaza izici zokukhula kobuchopho, ukuthuthukisa ukusebenza kwengqondo, kanye nokunciphisa ukuvuvukala kobuchopho.

Ukwengeza ukuqeqeshwa kwamandla ohlelweni lwakho lokuzivocavoca kuletha izinzuzo zengqondo nezokuqonda. Kusiza ekunciphiseni ukucindezeleka ngokunciphisa amazinga e-cortisol futhi kuthuthukise ukugxila kanye nesimo. Ukuzibandakanya ngokugcwele kulezi zivivinyo akugcini nje ngokwakha amandla omzimba kodwa futhi kulola ukucaca kwengqondo kanye nokugxila.

Umuntu owenza ama-squats endaweni enokuthula enohlaza, amanzi, nezimpawu zokucabanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuthuthukisa Impilo Yenhliziyo Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kubalulekile ekukhuliseni impilo yenhliziyo, kudlala indima ebalulekile ekuqineni kwenhliziyo. Izifundo zembula ukuthi ukuqeqeshwa njalo kokumelana kungashintsha kahle izici eziyingozi zenhliziyo. Lokhu kufaka phakathi umfutho wegazi, amazinga e-cholesterol, kanye nokwakheka kwamafutha emzimbeni. Labo abavame ukuzibandakanya ekuqeqeshweni kokumelana babona ingozi yokufa ephansi ngo-15% kanye nokwehla ngo-17% kwengozi yesifo senhliziyo.

I-American Heart Association itusa ukuqeqeshwa kokumelana okungenani izinsuku ezimbili ngesonto. Iluleka amasethi angu-1-3 okuzivocavoca okungu-8-10 okuqondiswe emaqenjini amakhulu emisipha. Isethi ngayinye kufanele ibe nokuphindaphinda okungu-8-12 ukuze kwandiswe izinzuzo zenhliziyo nemithambo yegazi. Lolu hlelo alugcini nje ngokuthuthukisa impilo yenhliziyo kodwa futhi lusiza ekulawuleni umfutho wegazi, ekuthuthukiseni amaphrofayili e-lipid, kanye nasekuqiniseni amazinga kashukela egazini.

Ukuqeqeshwa kwamandla nakho kuthinta kahle izici zempilo yenhliziyo ezingezona ezendabuko. Kuthuthukisa ikhwalithi yokulala, isimo sengqondo, kanye nokusebenza kwemithambo yegazi. Lo mphumela ophelele ubonisa ukuthi ukuqeqeshwa kokumelana kungazuzisa kanjani impilo yenhliziyo ngale kokwehlisa i-cholesterol nokulawula isisindo.

Ukuhlanganisa ukuzivocavoca kwe-aerobic nokuqeqeshwa kwamandla kuthuthukisa impilo yenhliziyo. Le ngxube ikhulisa i-cholesterol ye-HDL (enhle) futhi yehlisa i-cholesterol ye-LDL (embi). Kubalulekile ukuthi abantu ngabanye, kanye nalabo abanezimo ezithile zezokwelapha, babonisane nochwepheshe bezempilo ngaphambi kokuqala. Uma kwenziwa ngokuphephile, ukuqeqeshwa kwamandla kuyithuluzi elinamandla lokuqina kwenhliziyo isikhathi eside kanye nokuvikelwa kwempilo yenhliziyo.

Ukuthuthukisa Amandla Emisipha Nokusebenza Kwamalunga

Ukuqeqeshwa kwamandla kubalulekile ekukhuliseni amandla emisipha kanye nokusebenza kwamalunga. Imisebenzi efana nokugoba, ukugxumagxuma, kanye nokusunduza umzimba kusiza ekwakheni imisipha eqinile. Le misipha isekela amalunga, okuholela ekuhambeni okungcono. Imisipha eqinile nayo inciphisa ukucindezeleka kwamalunga, ithuthukise impilo iyonke kanye nokusebenza kahle.

Ukuzivocavoca okwakha imisipha kukhipha uketshezi lwe-synovial emalungeni. Lolu ketshezi lunciphisa ukungqubuzana nokuguguleka, okukhuthaza impilo yamalunga. Izifundo zibonisa ukuthi ukuqeqeshwa kwamandla kunganciphisa ubuhlungu futhi kuthuthukise ukusebenza komzimba kulabo abane-osteoarthritis yamadolo. Ukunyakaza okufana ne-mini-squats kanye nokucindezela odongeni kuqinisa imisipha yamalunga, okungenzeka kunciphise ukuwohloka.

Ukwengeza izinhlobo ezahlukene zokuzivocavoca ohlelweni lokuqeqesha amandla kunikeza izinzuzo ezibalulekile. Ukugxila ekuzilolongeni okubalulekile kungaqinisa imisipha futhi kuthuthukise ukuguquguquka nokuzinza. Ukuzivocavoca okulandelayo kubalulekile ekukhuliseni amandla emisipha nokusekela ukusebenza kwamalunga:

• Ama-squat
• Ama-Lunges
• Ukujima
• Ukucindezela kwamahlombe
• Ukukhulisa amathole
• Ukuphakamisa imilenze eceleni

Kubalulekile ukubeka phambili isimo esifanele kanye nokunyakaza okulawulwayo kulezi zivivinyo ukuze ugweme ukulimala. Ukuqeqeshwa kwamandla okuvamile kusekela kokubili amandla emisipha kanye nokusebenza kwamalunga, okuthuthukisa ikhwalithi yokuphila. Labo abafuna ukuthuthukisa ukuhamba nokugcina amalunga enempilo kufanele bafake lezi zivivinyo ohlelweni lwabo.

Indoda enemisipha egqoke izingubo zokuzivocavoca ezimnyama yenza i-barbell back squat ejimini ekhanyayo, yesimanje enemishini engacacile ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuqeqeshwa Kwamandla kanye Nomphumela Wakho Emazingeni Kashukela Egazini

Ukuqeqeshwa kwamandla kubalulekile ekulawuleni ushukela egazini, kubalulekile kulabo abasengozini yokuba nesifo sikashukela. Njengoba cishe oyedwa kwabathathu abadala ebhekene ne-prediabetes, ukuqeqeshwa kokumelana kunikeza ithuluzi elinamandla. Kusiza ukwehlisa ukunyuka kukashukela egazini, kakhulu emadodeni aphakathi kweminyaka ekhuluphele anesifo sikashukela.

Ukwakha imisipha ngokuqeqeshwa kokumelana kukhulisa ukumuncwa kwe-glucose, kuthuthukisa amazinga kashukela egazini ngemva kokudla. Izifundo zembula ukuthi ukwenza izivivinyo zokumelana ne-insulin ihora ngaphambi kokudla kukhulisa ukuzwela kwe-insulin. Lokhu kuholela ekungeneni kwe-glucose encane egazini ngemva kokudla.

Kulabo abanenkinga ngemisebenzi ye-aerobic kodwa abasengozini yesifo sikashukela sohlobo 2, ukuqeqeshwa kwamandla kuyindlela efanelekile. Ukuzivocavoca umzimba okufana nokugijima, amapulangwe, kanye nama-squats kuhle kakhulu enkambisweni yamandla. Khumbula, ukudla okunempilo nakho kubalulekile; ama-carbohydrate amaningi ngaphambi kokuzivocavoca kungakhuphula amazinga kashukela egazini.

Ukujima kamuva ngosuku kungagwema isenzakalo sokusa, esinyusa ushukela wegazi ekuseni. Ukuqeqeshwa kwesisindo sesekethe, okunezisindo ezilula kanye nokuphindaphinda okuphezulu, kunconywa ukulawula ushukela wegazi ngesikhathi sokuzivocavoca. Qaphela ngemisebenzi enamandla njengokuphakamisa izinsimbi ezisindayo kanye nokusheshisa, njengoba kungabangela ukwanda koshukela egazini ngenxa ye-adrenaline.

Ukukhuthaza Ukuzivumelanisa Nezimo Nokuhamba Ngokuqeqeshwa Kwamandla

Ukuqeqeshwa kwamandla kubalulekile ekukhuliseni ukuguquguquka nokuhamba. Kuyinganekwane ukuthi kuvimbela ukunyakaza. Eqinisweni, kungandisa kakhulu ububanzi bokunyakaza. Izifundo zibonisa ukuthi ukuqeqeshwa kwamandla okunyakaza okugcwele kuthuthukisa kakhulu ukuguquguquka kwamalunga kanye nobubanzi bokunyakaza.

Ukwengeza izivivinyo zokuguquguquka emisebenzini yamandla kungandisa izinzuzo. Ezinye izibonelo zifaka:

• Ukunweba
• I-Yoga
• I-Tai Chi
• Ama-Pilates

Ukuqeqeshwa kwamandla kusiza ekugcineni impilo yamalunga futhi kuthuthukisa ibhalansi kanye nokuma komzimba. Kunganciphisa nobuhlungu bamalunga, kwenze imisebenzi yansuku zonke ibe lula. Ukuqeqeshwa kokunyakaza okunesisindo kuhlanganisa ukumelana nokuzivocavoca okuvamile kokunyakaza. Le ndlela inselele umzimba, ikhulisa amandla kanye nokuguquguquka.

Izinzuzo Zokuqonda Zokuqeqeshwa Kwamandla

Izifundo zakamuva zibonisa ukuthi ukuqeqeshwa kwamandla kusiza kakhulu imisebenzi yokuqonda yabantu abadala. Lolu hlobo lokuzivocavoca luhlotshaniswa nokuthuthukiswa kwempilo yobuchopho. Kuholela ekukhumbuleni okungcono kanye namakhono okucabanga abucayi.

Ama-Myokines, akhiqizwa ngesikhathi sokuqeqeshwa kwamandla, adlala indima ebalulekile kulokhu kuthuthukiswa kwengqondo. Amaprotheni afana ne-BDNF kanye ne-IL-6 akhulisa i-neuroplasticity. Lokhu kubalulekile ekufundeni nasekukhumbuleni. Uhlelo lokumelana lwamasonto ayi-12 lwabesifazane abaneminyaka engu-60 kuya kwengu-70 lubonise ukwanda okungu-19% kwamandla okuqonda. Lokhu kugqamisa indima yokuqeqeshwa kwamandla ekuvimbeleni ukwehla kwengqondo.

Ukuqeqeshwa kwamandla kusiza nokulawula amazinga kashukela egazini, okubalulekile empilweni yobuchopho. Kunciphisa ingozi yezifo eziwohlokayo zemizwa njenge-Alzheimer's. Ucwaningo olwenziwe kubahlanganyeli abaneminyaka engu-55 nangaphezulu abanokukhubazeka okuncane kokuqonda luthole ukuthi ukuqeqeshwa kokumelana nomzimba kuvikela izinzwa.

Kwabaqalayo, ukuqala ngezisindo ezilula kanye nokukhulisa kancane kancane amandla kuyasebenza. Ukusebenzisa amathuluzi afana nama-resistance band noma ukujoyina amakilasi eqembu kungakhulisa ugqozi. Izikhathi eziqhubekayo zemizuzu engama-30-60, kabili ngesonto, zingathuthukisa kakhulu ukusebenza kokuphatha, inkumbulo, kanye nesivinini sokucubungula kubantu abadala.

Ukwakha Imisipha Engaqinile

Ukuqeqeshwa kwamandla kubalulekile ekwakheni imisipha eqinile. Imisebenzi ejwayelekile yokuthwala isisindo ikhuthaza ukukhula kwemisipha, ithuthukise ukwakheka komzimba. Labo abafuna ukubukeka okunempilo bazothola ukuthi ukuqeqeshwa kwamandla kukhulisa ukulahleka kwemisipha kanye namafutha, okuholela emzimbeni omncane. Imisipha ithatha isikhala esincane kunamafutha, okwenza ukubukeka kucace kakhudlwana.

Ukuze ukhulise ukukhula kwemisipha, gxila ekuzivocavoceni okunezisindo ezisindayo kanye nesimo esifanele. Ukwakha imisipha okuphumelelayo kwenzeka ngokuphindaphinda okungu-6-12 ku-65-85% we-1RM yakho. Ukuzivocavoca okubalulekile kwemisipha engenamafutha kufaka phakathi:

• Ukujima
• Ama-Deadlift
• Ukugoqa nge-goblet
• Ama-lunges abuyela emuva
• Ukuphakamisa izinqe

Ukudla amaprotheni, cishe amagremu angu-1.6 ngekhilogramu yesisindo somzimba, kubalulekile ekukhuleni kwemisipha. Ukulala ngokwanele kanye nezinsuku zokuphumula nakho kubalulekile ekukhuleni kwemisipha. Ukuhlala unamanzi amaningi kudlala indima ebalulekile ekwakhekeni nasekusebenzeni kwemisipha.

Ukuhlanganisa izivivinyo ze-isotonic kanye ne-isometric kuthuthukisa imisipha ethambile. Izivivinyo ezihlanganisiwe njenge-burpees kanye nokujikeleza kwe-side-plank kuhlose imisipha eminingi, okwenza ukuzilolonga kusebenze kangcono. Izivivinyo eziningi zesisindo somzimba nazo zingaletha imiphumela emihle kakhulu, kuqede isidingo semishini esindayo.

Indlela Ukuqeqeshwa Kwamandla Okungashintsha Ngayo Ukwakheka Komzimba

Ukuqeqeshwa kwamandla kubalulekile ekushintsheni ukwakheka komzimba ngokusiza ekulahlekelweni kwamafutha kanye nokwanda kwemisipha. Izifundo zibonisa ukuthi ukwengeza ukuqeqeshwa kokumelana nokuzivocavoca kunganciphisa kakhulu amafutha omzimba. Ucwaningo luthole ukwehla okuphawulekayo ekulinganisweni kwesikhumba emavikini ayisishiyagalombili. Indlela yokuqeqesha yesethi eyodwa ibonise imiphumela engcono yokulahlekelwa amafutha kunendlela yesethi ezintathu, okufakazela ukusebenza kahle kokuzivocavoca kokumelana okugxile.

Amabhande okulwa nawo angaholela emiphumeleni emangalisayo, ikakhulukazi kulabo abakhuluphele ngokweqile noma abakhuluphele ngokweqile. Lawa mabhande aboniswe ukuthi anciphisa iphesenti lamafutha emzimbeni futhi athuthukise i-BMI. Ukuqeqeshwa kwendabuko kokulwa nesisindo somzimba kwandisa nokuqina okungenamafutha kanye nemisipha yamathambo, okuthuthukisa impilo iyonke.

Uhlobo lokuqeqeshwa kwamandla luthinta imiphumela yokwakheka komzimba. Amabhande okumelana alungele ukwehlisa amafutha, kanti ukuzivocavoca ngesisindo somzimba kungcono ekuzuzeni imisipha. Ukuqeqeshwa kwamandla okuvamile akushintshi nje kuphela indlela esibukeka ngayo kodwa futhi kuthuthukisa impilo ye-metabolic. Lokhu kuyenza ibe yingxenye ebalulekile yanoma yiluphi uhlelo lokuzivocavoca olusebenzayo.

Indoda enemisipha esesimweni sokuphakamisa izungezwe ama-barbell, ama-dumbbell, nemishini yokuzivocavoca ngaphansi kokukhanya okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho

Ukuqeqeshwa kwamandla kuyisisekelo sokuthuthukisa impilo kanye nenhlalakahle iyonke. Kuqinisa amandla emisipha, kuthuthukisa ukuqina kwamathambo, futhi kuthuthukisa ukusebenza kahle kwe-metabolic. Izifundo zembula ukuthi labo abagxila ekuqeqeshweni kokumelana kuphela banamathuba amancane okufa ngaphambi kwesikhathi ngo-15-30%. Lokhu kugqamisa indima yayo ebalulekile kunoma yiluphi uhlelo olugxile empilweni.

Kubantu abadala asebekhulile, ukuqeqeshwa kwamandla kubalulekile ekugcineni amandla okusebenza. Kungandisa amandla emisipha kubantu asebekhulile ababuthakathaka ngamaphesenti afinyelela ku-37%. Lokhu kuthuthukiswa kuholela ekulinganiseni okungcono kanye nengozi encishisiwe yokuwa. Imiphumela enjalo igcizelela ukubaluleka kokufaka ukuqeqeshwa kwamandla emisebenzini yokuzivocavoca evamile.

Ukuqonda izinzuzo zokuqeqeshwa kwamandla kunika abantu amandla okwenza izinqumo zokufaneleka ezinolwazi. Ngokuhlanganisa ukuqeqeshwa kwamandla ohlelweni olulinganiselayo, umuntu angafinyelela indlela yokuphila enamandla nenempilo. Le ndlela ayivimbeli nje kuphela ukulimala kodwa futhi ikhuthaza impilo yesikhathi eside. Ukubeka phambili ukuqeqeshwa kwamandla kuthuthukisa kakhulu ukusebenza ngokomzimba kanye nekhwalithi yokuphila iyonke.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Kungani ukuhamba ngebhayisikili kungenye yezindlela zokuzivocavoca ezinhle kakhulu emzimbeni wakho nasengqondweni
• Indlela ephelele ye-athikili: Isimo Sezulu Senethiwekhi " Isimo Sezulu Senethiwekhi " Izinzuzo ezimangalisayo zamakilasi
• Ukusuka ekuguquguqukeni kuye ekusizeni ekucindezelekeni: Izinzuzo Zezempilo Eziphelele ze-Yoga