Indlela yokwakha ngokushesha imisipha enja

 Umthetho wokuqala okufanele wonke umnikazi awukhumbule lapho enza ukufaneleka nenja ukuthi “Ungalimazi”. Uma nje isilwane singasitsheli ukuthi siyagula. Futhi udinga ukupompa imisipha yenja ngendlela efanele. 

Izinhlobo zemicu yemisipha ezinjeni

Lapho uhlela imicimbi yokwakha imisipha yenja, abanikazi bacabanga ngempumelelo yomcimbi, ukukhululeka kwemisipha kanye nendlela yokusebenzisa umzamo omncane kulokhu. Ukuxazulula le nkinga, udinga ukwazi ukuthi umzimba wenja usebenza kanjani. Phela, ukungazi izinto eziyisisekelo kuyimbangela yesu lokuqeqesha eliyiphutha. Imicu yemisipha ihlukaniswe yaba izinhlobo ezilandelayo:

1. Okubomvu - kuhamba kancane - uhlobo I (MMF - imicu yemisipha ehamba kancane). Anamachashazi aminyene anama-capillary, anamandla aphezulu oku-aerobic nokukhuthazela okuhle, asebenza kancane futhi akhathala kancane, asebenzisa imithombo yamandla “enomnotho” yamandla.
2. Okumhlophe - okusheshayo - uhlobo II (BMW - imicu yemisipha esheshayo). Okuqukethwe kwama-capillaries kuwo kulinganiselwe, banamandla aphezulu e-anaerobic kanye nezimfanelo ze-sprint, basebenza ngokushesha futhi bakhathele ngokushesha, basebenzisa imithombo esheshayo yamandla.

Izinja zadalelwa ukwenza umsebenzi othile. Futhi izinhlobo ezahlukene zenza imisebenzi ehlukene. Ukuze wenze umsebenzi omuhle, umzimba kufanele uhambisane nawo. Isibonelo, izinja ezizingelayo ngokuyisisekelo zingabagijimi, zidinga ukusheshe zibambe inyamazane, futhi, ngokwemvelo, imicu yazo yemisipha ehambelanayo ibusa kakhulu. Futhi ukuhlukaniswa kwemicu yemisipha kulezi zinhlobo kunenzuzo, okokuqala, emzimbeni wenja. Udinga ukusebenzisa amandla amancane ngangokunokwenzeka ekusebenzeni kahle kakhulu komsebenzi othile. Ukumpompa isisindo semisipha, yomibili imicu iyadingeka.

Injani inja yakho?

Ukuze uqonde ukuthi yimiphi imicu yemisipha ebusa kakhulu emzimbeni wenja ethile, udinga ukuphendula imibuzo. Ubani inja yakho: i-sprinter noma i-weightlifter? Umsubathi noma umgijimi wemarathon? Abagijimi beMarathon bashayela izinhlobo ezikwazi ukugijima amabanga amade ngaphandle kokukhathala. Futhi abagijimi yizinja zokuzingela, isibonelo, ama-greyhounds. Imiphi imisebenzi eyenziwa yinja yakho: umzingeli, isihlibhi, unogada noma umalusi? Imicu yemisipha esheshayo igcwele kubasubathi. Imicu yemisipha enensa igcwele kakhulu kubagijimi bemarathon. Izinja zingahlukaniswa ngohlobo. Emalusini, izinkomo, i-sledding, izinhlobo zakudala, imicu yemisipha ehamba kancane igcwele. Ekuzingeleni, isibhamu, unogada, izinja zezemidlalo, imicu yemisipha esheshayo ibusa kakhulu. ngokushesha futhi kancane - cishe 50% kuya ku-50%. Phakathi nokuhamba, unganikeza inja yakho yokuzivocavoca - lokhu ngeke nje kwakha imisipha, kodwa futhi kuhle empilweni. Uma yonke imisipha ithuthukiswa, inja ngeke ibe nokungalingani ezingxenyeni ezithile zomzimba, futhi izinhlelo zangaphakathi zizosebenza kahle. Yimiphi imicu engcono: iyashesha noma ihamba kancane? Impendulo efanele ithi: ukugcina ukusebenza kwenja - lezo ezibekwe ngofuzo lwenja. Ukufeza amandla adingekayo, ivolumu nokukhululeka - kokubili. Kulokhu, kuzoba nomphumela omuhle kakhulu kanye nenja enempilo kakhulu. Ungaqala ukupompa imisipha ngemva kokuba umzimba wenja usuwakhekile. Futhi lesi sikhathi sihlukile kuhlobo ngalunye.

Uziqeqesha kanjani zombili izinhlobo zemicu yemisipha yezinja?

Kuyadingeka ukubheka umfutho odingekayo wohlobo ngalunye lwe-muscle fiber enja. Ukuze uqeqeshe imicu yemisipha esheshayo, udinga umthwalo obukhali, onamandla, oqinile. Ukuze uqeqeshe imicu yemisipha ehamba kancane, ukuvivinya umzimba okumile kufaneleka kakhulu, lapho, ngokwesibonelo, udinga ukubamba isidladla sakho endaweni eyodwa okungenani imizuzwana engama-30, njll. 

1. Ukwenza izivivinyo eziqhuma kakhulu ngokuma isikhashana. Le nto inqatshelwe ngokuphelele ukwenza imidlwane noma izinja ezindala. Isimiso: isisindo somzimba sisonke esinesisindo (ukusetshenziswa kwezisindo zebhande), esatshalaliswa ngokulinganayo ngesikhathi sokuqala nokuma kungazelelwe. Ngosuku loku-1, ungasebenzisa ukuvivinya umzimba oku-1 okunamandla kokulandelayo: ukugijima ngesisindo somzimba esinesisindo endaweni eyisicaba yokuqeqeshwa kwe-plyometric jump jump ngokugxumela phezulu (ngejubane elisheshayo, ukuphakama kwendawo ukuphakama kwenja ibuna * 2) ukuhlwitha ukuqeqeshwa ukukhuphuka (ukuqala kufanele kube kusuka endaweni ehlezi, i-angle yokuthambekela kwendawo ayikho ngaphezu kwama-degree angu-25). Isikhathi sokuphumula phakathi kokuphindaphinda asidluli imizuzwana eyi-15 - 20. Inombolo yokugcina yokuphindaphinda ayikho ngaphezu kwe-10. Isisindo kufanele silale kuphela emisipha yangemuva egijima emgogodleni, ubude be-ejenti enesisindo busuka ekubuneni kuya ekupheleni kwezimbambo, isisindo esigabeni sokuqala siyi-10. I-% ohlangothini ngalunye (i-20% isiyonke), ingakhushulwa kancane kancane ifike ku-20% ohlangothini ngalunye (ingqikithi engu-40%). Awukwazi ukugijima ku-asphalt, kuphela emhlabathini, ukuze ungalimazi amalunga ezinja. Ukufudumala kuyadingeka kuqala.
2. izimiso ze-biomechanical. Ukusetshenziswa kokuzivocavoca okungaphezulu kokuwina okubandakanya inani eliphakeme lemisipha ngasikhathi sinye. Indawo engazinzile yeleveli eyodwa (isibonelo, umatilasi usofa). Ukusetshenziswa kwezithiyo. Ingasetshenziswa osukwini olungu-1 ukuvivinya oku-1 kokuwina kusuka kokulandelayo: hlala / qamba / yima / qamba amanga / hlala / ume i-steeplechase (ekhaya, ungenza i-cavaletti ngezinti ze-mop ezibekwe ezincwadini ezingeni elifanayo) ukuqeqeshwa kwamajubane amaningi (isinyathelo - trot kancane - hamba - trot ngokushesha, njll., nomkhawulo wesikhathi - akukho ngaphezu kwemizuzu eyi-10).
3. Izinkimbinkimbi zokuzivocavoca. Isimiso singama-supersets eqembu elithile lemisipha, elihlanganisa ukuvivinya umzimba ngesivinini, ukuvivinya amandla, ukuvivinya umzimba okukodwa, ukuvivinya umzimba ngesisindo sakho somzimba. Ngosuku loku-1, ungasebenzisa i-1 ye-supersets: imisipha yentamo, imisipha yangemuva neyomzimba yemisipha yangemuva yemisipha yemilenze yangaphambili nesifuba. Ama-Supersets enziwa ngesivinini esisheshayo ukuze kwandiswe ukubandakanyeka kwesistimu yemisipha yenja. Isibonelo, uma ukhuluma ngemisipha yemilenze yangemuva, ukuzivocavoca kungabandakanya: ukugxuma noma ukugxuma - ubude abukho ngaphezu kwendololwane yenja, abaningi bagxuma baye ezindaweni eziphansi ngesivinini esisheshayo behamba noma begijima ngezisindo izivivinyo zokuhlala, kuyilapho imilenze yangemuva isendaweni ephakeme - isibonelo, esitebhisini, inkimbinkimbi ethi "Hlala - yima - lala" ihamba kancane.
4. isigaba esingalungile. Isimiso: ukufinyela okusheshayo, ukuphumula kancane kwemisipha. Ngokwesibonelo, izidladla zangaphambili zenja zisendaweni ephakeme, futhi yenza imiyalo ethi “Hlala-Yima” ngaphandle kokukhipha izidladla zayo zangaphambili endaweni ephakeme. Kufanele avuke ngokushesha, futhi awe emilenzeni yakhe yangemuva kancane kancane futhi angalokothi awele endaweni "yokuhlala". Lezi zivivinyo zingenziwa nsuku zonke.
5. Isikhathi sokushuba. Isimiso: ukungezwani kwemisipha okude kakhulu kwenja (kufika kumasekhondi angu-30). Isibonelo, inja ifinyelela ukwelashwa isikhathi eside, iqinisa imisipha yayo ngangokunokwenzeka (isukuma i-tiptoe). Lezi zivivinyo zingenziwa nsuku zonke.

 Emidlwaneni nentsha, izindlela 5, 4, 3 (akukho mandla nokuzivocavoca ukuzihlukanisa), 2 (azikho izithiyo) zingasetshenziswa. Izinja ezisencane ezivuthiwe ezinempilo zingathola zonke izinhlobo zokuzivocavoca. Ezinjeni ezindala ezinempilo, zonke izindlela zifanelekile, ngaphandle kwezivivinyo eziqhuma kakhulu ezinekhefu elifushane. Ikhona Izindlela ezi-5 zokwakha imisipha enja yakhouphumelele ukuhlolwa kokusebenza. Lezi zindlela zibandakanya zombili izinhlobo zemicu yemisipha.

Imishini eyengeziwe yokumpompa imisipha yenja

Ukuze uphonse ngokushesha imisipha yenja, uzodinga amadivayisi angeziwe:

• indawo engazinzile (ekhaya kungaba umatilasi womoya - into esemqoka ukuthi ikwazi ukumelana nezinzipho zenja)
• amagquma azinzile (umphetho, isinyathelo, ibhentshi, izincwadi, njll.)
• izinsimbi zebhande
• amabhandeshi, cavaletti
• tape expanders
• isitophuwashi
• izinhlamvu ezisizayo ezidingekayo.

Nquma ngenjongo yesifundo. Ngaphambi kokuba uqale ukupompa imisipha yenja yakho, udinga ukuphendula umbuzo wokuthi yimuphi umphumela oyifunayo.

Uma ufuna ukufeza i-muscle hypertrophy, awukwazi ukwenza ngaphandle kwamadivaysi engeziwe. Ukwakha umzimba omuhle wokusiza, ungenza ngaphandle kwamanye amadivaysi, uwafake esikhundleni samanye ama-exercises. Uma umgomo uwukugcina impilo nokusebenza kwemisipha, amadivaysi engeziwe awadingeki.

3 Imithetho Yokukhula Kwemisipha Yezinja

1. Ukwandisa isisindo semisipha, umthwalo okhulayo njalo uyadingeka. Kodwa lapha, futhi, kubalulekile ukuthi ungadluli.
2. Ukudla okunomsoco kunendima ebalulekile empumelelweni.
3. Ukuze ululame ngokugcwele futhi ukhule, ukulala nokuphumula okufanele kuyadingeka.

Izinyathelo zokuphepha lapho uphampa imisipha yenja

1. Ukuhlolwa kokuqala kwesimo sempilo yenja (ukushaya kwenhliziyo, isimo, izinga lokuphefumula, ukuhamba ngokuhlanganyela).
2. Isikhuthazo esifanele.
3. Ukuhambisana nemithetho ye-thermoregulation.
4. Ukuhambisana nomthetho wokuphuza. Inja ingaphuza ngesikhathi sokuqeqeshwa futhi ngokushesha ngemva kwalokho, kodwa hhayi okuningi (ama-sips ambalwa).
5. Isimiso sezinzwa esiqinile somnikazi. Uma okuthile kungasebenzi namuhla, kuzosebenza ngesinye isikhathi. Ungayikhiphi enjeni, yinakekele.

 Khumbula ukuthi ukuphepha kubaluleke kakhulu!