Ngingathuthukisa kanjani ukulungiselela kwami ukuhamba ngebhayisikili ezintabeni ngezikhathi zokuphumula?
Okuqukethwe
Lesi sihloko singabizwa nangokuthi Ngiyabonga 2020. Ngiyabonga annus horibilis 😱 ngokungenza ngiqonde ukubaluleka kokugcina isimo sami somzimba ngisho nalapho ngingakwazi ukukhipha ibhayisikili lami lasezintabeni.
Ekupheleni kokuboshwa, kwakukhona abaqala kabusha ukuhamba ngamabhayisikili ezintabeni, ukumamatheka okukhulu lapho bephuma futhi bemamatheka kakhulu lapho bebuya. Nalabo ababenokumamatheka okukhulu lapho behamba, kodwa abalahlekelwa endleleni. Ngokujwayelekile ukufika kwabo bekuphelezelwa "Pfff, bengiconsa" 😓
Ngaphezu kwalezi zimo ezikhethekile, ukuhamba ngebhayisikili ezintabeni kungaphansi kwesizini. Ekwindla, lapho amadwala nezimpande zimbozwe amaqabunga ashelelayo, noma ebusika, lapho inkungu, umswakama kanye nokubanda kungena, kunzima ukuhlela ukuhamba okuvamile.
Ezinye izimfanelo ezingokomzimba zithatha isikhathi eside ukuba buthaka, kodwa ezinye, njengesimo esiqhumayo, zizowohloka ngokushesha ngokuvivinya umzimba kancane. Inkinga ukuthi kuzothatha isikhathi eside ukuthi babuye. Ngaphezu kwalokho, ngisho nokujima okude, ukuhamba ngebhayisikili entabeni akuthuthukisi ngempumelelo izimfanelo ezithile zokusubatha.
Ngokuhamba ngebhayisikili njalo, imizwa yakho nemisipha (uhlelo lwe-neuromuscular) kuyajwayela ukusebenza ndawonye. Ngeshwa, lokhu kungenye yemikhuba eqeda ngokushesha! Ukugcina nokuthuthukisa uhlelo lwe-neuromuscular kukuvumela ukuthi wenze umsebenzi oyinhloko wokuthuthukisa zonke izimfanelo ezidingekayo zokuhamba ngebhayisikili ezintabeni.
| Ukuncipha kokusebenza komzimba uma ungasebenzi | |
|---|---|
| 🚴 ukubekezela | izinsuku ezingu-20-28 ukwehla okuphawulekayo - VO2 5% yehla ngemva kwezinsuku ezingu-14 |
| ⚡️ Amandla | Izinsuku ezingu-15-20 zokunciphisa okuphawulekayo |
| 💪 Amandla | Izinsuku ezingu-8-14 ukwehla okuphawulekayo - emva kwezinsuku ezingu-5 ukwehla kuyaqhubeka |
Ekuqaleni, izici ze-neuromuscular ziyancipha, zidinga isikhathi esengeziwe ukuze zilulame futhi zithuthuke kabusha.
Futhi ngisho ...?
Ngakho uzisebenzisa kanjani lezi zikhathi zokuphumula mayelana nesikhathi osichitha ugibele ibhayisikili? Ungakusebenzisa kanjani lokhu ukuze ulondoloze ukukhuthazela futhi uthuthukise amandla?
Ungawagcina kanjani amandla akho?
Ngokwengxenye, ukusebenza kwebhayisikili lezintaba kungenxa yamandla kumqondo we-biomechanical wegama, okungukuthi, umkhiqizo wamandla asetshenziswa kuma-pedals ngesivinini sokujikeleza kwe-crank rods. Ngokocwaningo olushicilelwe ngo-2018 (Ukuqonda izidingo zomzimba zefomethi yomjaho wamabhayisikili wezintaba we-Olympic – ngesiFulentshi: ukuqonda izidingo zomzimba zokuhamba ngebhayisikili ezintabeni emiqhudelwaneni yama-Olympic), amandla ayagcinwa futhi athuthukiswe ngokuqeqeshwa kwamandla.
Ngokusobala asikhulumi ngokwakha umzimba, kodwa mayelana nokuthuthukisa ikhono lokuthuthukisa amandla amaningi okugwedla, ukuvimbela ukulimala, nokudlulisa kangcono amandla asetshenziswa ebhayisikilini lezintaba. Ngamafuphi: Shayela ngokushesha, isikhathi eside futhi ngaphansi kwezimo ezingcono.
Amandla ayinhlanganisela yamandla nesivinini. Uma unyathela ngokushesha futhi usebenzisa amandla, uzoba namandla engeziwe. Yebo, kunengqondo. Uma uhamba ngesivinini esikhulu ngaphandle komzamo, uyajikeleza futhi awuyi kude kakhulu.
Ukuze kuhlonzwe amandla, abaqeqeshi bomzimba benza i-Wingate Test kubagibeli bamabhayisikili, ukuhlola okuhlanganisa ukupedalitha imizuzwana engu-30 ngamandla amakhulu kanye nokumelana okunqunywa ngokuvumelana nezincomo zomgibeli wamabhayisikili.
Ngalolu vivinyo, siyabona ukuthi amandla aphezulu aphezulu akhulisa amandla futhi ngenxa yalokho agcina ukusebenza ngalesi sikhathi, okubalulekile ekuhambeni ngebhayisikili ezintabeni. Ngakho-ke, kuye kwafakazelwa ukuthi umsebenzi wemisipha, ikakhulukazi umzimba ophansi, ukhulisa kakhulu amandla webhayisikili yezintaba.
Usebenza kanjani ekhonweni lakho lokuzivuselela?
Ukwazi ukululama kuyiqhinga elikusindisa ekubeni uchithe isonto lonke ululama ekuhambeni... Izindaba ezinhle ukuthi, lokhu kungasetshenzwa nakho!
Njengoba sibonile ekuqaleni, lapho uthuthukisa amandla akho emisipha, yilapho ungasebenzisa khona imizamo eqinile, isikhathi eside futhi ngokuphindaphindiwe.
Izinzwa nemisipha yakho ijwayele umzamo, ngeke uyeke ukuhamba, futhi lokhu kuzokusiza ukuthi ululame.
Phela! Umzimba onamandla futhi olinganiselayo ululama ngokushesha phakathi kwemisebenzi enzima, ukujima noma ukuhamba.
Indlela yokuqeqesha
Siyavuma ukuthi ukwakha imisipha akuwona umsebenzi ojabulisa kakhulu. Ngakho-ke, sizoshintsha amakilasi unyaka wonke ukuze sigweme i-monotony futhi ngenxa yalokho isithukuthezi. Ukhumbula isisusa sokuba sesimweni esihle sokuphinda uqalise ukuhamba ngebhayisikili ezintabeni, konke kuzohamba, uzobona!
Sicela uqaphele: ukuqeqeshwa kwamandla akufani nokuzuza isisindo. Ngaphambilini sikutshele ukuthi uma unamandla engeziwe, uzohamba ngokushesha, kodwa sikhohlwe ukusho ukuthi nawe udinga ukukhanya kulokho!
Qiniseka ukuthi umsebenzi wekhwalithi awunalo ithuba elikhulu lokwandisa isisindo somzimba, ikakhulukazi njengoba esimweni sethu sihlala sibhangqiwe nokuhamba ngebhayisikili. Yebo, ngoba uzoba nethuba lokuthatha uhambo olufushane lwehora elingu-1 phakathi kwamafu amabili amakhulu ampunga.
Ukuze ugibele kahle ibhayisikili, udinga ukuba:
- ukukhuthazela;
- amandla;
- amandla;
- kanye nekhono lokuphinda nokugcina zonke lezi zimfanelo.
Yiziphi izingxenye zomzimba okufanele zisebenze?
Kahle bo bonke!
Ngizokubona ! 🤡
Cha, woza, sizochaza:
Umzimba ophansi
Uma sicabanga ukwakha imisipha yokuhamba ngebhayisikili ezintabeni, sicabanga ngokushesha ngemilenze.
Lokhu kulungile, ngoba lo msebenzi uzokuvumela ukuthi uthole ukudluliswa okuthile kwamandla, amandla nokuphindaphinda umzamo. Imisipha yomzimba ongezansi iyona enamandla kakhulu emzimbeni womuntu futhi isekela i-pedal.
Indlela yokwenza umzimba ophansi?
Ama-squats, amaphaphu, ama-glutes nama-hamstrings.
Izifundo ezimbalwa zezintambo zizokusiza ukuthi uguqule umsebenzi wakho ... futhi uthole i-caviar kakhonkolo eqinisiwe!
Ukusheshisa
Amandla akho awekho emathangeni nasematholeni akho kuphela! Umsebenzi oyinhloko kufanele ube yingxenye yamakilasi akho okwakha umzimba. Lapho ugcwele kakhulu, isimo sakho sizoba ngcono. Lokhu kuzokunikeza indawo enethezeke kakhudlwana, imilenze yakho ngeke yenze wonke umsebenzi, futhi uzohlala isikhathi eside ebhayisikilini. Futhi, uzoba nobuhlungu obuncane bomhlane nentamo.
Indlela yokucubungula kahle isikhumba?
Ukuze ugweme i-monotony yebhodi noma ukucindezela ukuvumelana futhi wandise ukusebenza kahle kwakho, cabanga ukusebenzisa izesekeli ezifana nebhola le-swiss noma ibhola lemithi.
Umsebenzi womzimba ophezulu
Akekho umshayeli webhayisikili oqeqeshiwe onenqwaba kuleli zinga, futhi kuyiqiniso! Kodwa umsebenzi walezi zingxenye zomzimba uzoba nomthelela ekulinganiseni okungcono komzimba, ngakho-ke ukuphathwa kwemoto okungcono, ukudluliswa kwamandla okungcono, umuzwa wenhlalakahle futhi, ngaphezu kwazo zonke izici zokusebenza kwebhayisikili, ukuma okungcono okuzoqinisekisa ukuphila isikhathi eside. ngesikhathi sokuzivocavoca.
Indlela yokwenza umzimba ophezulu?
Ukusunduza nokudonsa ukunyakaza komzimba okuphezulu njengokudonsa phezulu, ukudonsa okuvundlile, ukusunduza, njll.
Owomlomo wesibeletho
Yindawo evumela ukuthi ulwazi ludluliselwe kusuka ekhanda kuye kuwo wonke umzimba, okunikeza ukuxhumana phakathi kokwamukela ulwazi nokudala amandla anikezwe wona. Kodwa izifunda zomlomo wesibeletho nazo ziyacelwa ukuthi zigcine isikhundla esandisweni. intamo ukuze kube lula ukubuka lapho siya khona. Khona-ke lokhu kubaluleke kakhulu!
Indlela yokwenza ngemuva kwentamo?
Ebhayisikilini, futhi ikakhulukazi ngebhayisikili lezintaba, isikhundla sethu singase singakhululeki ngokuhamba kwesikhathi. Ngakho-ke, izibeletho zethu ziqinile kakhulu.
Ungakwazi ukuhlela imisebenzi yokuqinisa intamo, njengokusebenza ngokusekelwa kwekhanda.
Ungakhohlwa ukuwakhulula ngemva kweseshini ngayinye: ngobumnene jikisa ikhanda lakho emaceleni, wenze ukugoba ohlangothini, bese ugoba phambili nangemuva.
Thola izivivinyo ezinemininingwane ku-athikili yethu: I-8 Imisipha Yokuqinisa Imisipha Yokuhamba Ngebhayisikili
isiphetho
Ngokuqeqeshwa okuhlukahlukene, uhlanganisa zonke izinsiza zomzimba womuntu. Uzosebenza ngamandla akho, amandla akho, ngemizamo nemizwa eyahlukene. Lokhu kuzofundisa umzimba wakho ukwenza kangcono ngokomzimba nangokwengqondo.
Futhi khumbula ukusebenzisa umqondo wokuqeqeshwa kwe-polarized lapho uhamba ngebhayisikili entabeni ngaphezu komsebenzi wamandla ozowufeza: 80% umsebenzi ophansi kanye no-20% wokusebenza okuphezulu. Ngakho-ke, sigwema indawo yokuqina okuphakathi, okubangela ukukhathala okukhulu futhi, ekugcineni, inqubekelaphambili encane.
Ebusika, izinsuku zifushane, kodwa hhayi amahora okusebenza, okunciphisa amathuba okuzivocavoca. Ngakho kungani ungaqali uhlobo lomsebenzi ongawenza endlini noma ekhaya ngezeluleko ezinhle nohlelo olufanele?
Kungase kube yihlazo ukuzincisha ithuba lokuba umshayeli webhayisikili wasezintabeni ongcono kakhulu!
UMaxence Riviere ungumqeqeshi womzimba, mthole ku-Instagram naku-Twitter noma nge-.
📷 Anželika Konopacka 🎥 uMiriam Nicole
