Ukuzivocavoca
Ukuzivocavoca yinoma yimuphi umsebenzi womzimba othuthukisa noma ogcina ukuqina komzimba kanye nempilo yonke nokuphila kahle.
Kwenziwa ngezizathu ezahlukahlukene: ukusiza ukukhula nokwenza ngcono amandla, ukuvimbela ukuguga, ukuthuthukisa imisipha kanye nohlelo lwe-cardiovascular, amakhono okucija ezemidlalo, ukunciphisa isisindo noma ukugcinwa, ukuthuthukisa impilo, noma ukumane ujabulise.Abantu abaningi bakhetha ukuzivocavoca ngaphandle lapho bangahlangana khona ngamaqembu, bazihlanganise, futhi bathuthukise inhlalakahle kanye nempilo yengqondo. [1]
Ngokuya ngezinzuzo zezempilo, inani lokuzivocavoca okunconywayo lincike enhlosweni, uhlobo lokuvivinya umzimba, nobudala bomuntu.Ngisho nokuzivocavoca umzimba okuncane kunempilo kunokungakwenzi.
IZINHLOBO ZOKUZIVOCAVOCA
hlela
Ukuvivinya umzimba kuvame ukuhlukaniswa ngezinhlobo ezintathu, kuya ngomphumela jikelele onawo emzimbeni womuntu:
- Ukuvivinya umzimba nge-aerobic yinoma yimuphi umsebenzi womzimba osebenzisa amaqembu emisipha emikhulu futhi ubangele umzimba ukuthi usebenzise i- oxygen eningi kunaleyo obuyenza ngesikhathi uphumule.Umgomo wokuzivocavoca nge-aerobic ukwandisa ukukhuthazela kwenhliziyo . [2] Izibonelo zokuzivocavoca nge-aerobic zifaka ukugijima, ukuhamba ngebhayisikili, ukubhukuda, ukuhamba ngamandla, ukweqa intambo, ukugwedla, ukuhamba izintaba, ukudansa, ukudlala ithenisi, ukuqeqeshwa okuqhubekayo, nokugijima ibanga elide. [3]
- Umsebenzi anaerobic, okuhlanganisa amandla kanye ukumelana ukuqeqeshwa, ungakwazi aqine, aninike amandla, ukwandisa yemisipha, kanye ngcono kwamathambo, ibhalansi, futhi elihlaba . [3] Izibonelo zokuzivocavoca amandla ngama- push-ups, ama- pull-ups, amalanga, ama- squats, i- bench press .Ukuzivocavoca kwe-Anaerobic kufaka phakathi ukuqeqeshwa kwesisindo, ukuqeqeshwa okusebenzayo , ukuqeqeshwa kwe-eccentric, ukuqeqeshwa kwesikhawu, ukuphrinta, kanye nokuqeqeshwa kwesikhawu esiphakeme okwandisa amandla emisipha yesikhashana. [3] [4]
- Ukuzivumelanisa nezimo kunwebeka futhi kwandise imisipha . [3]Imisebenzi efana nokwelula usizo ukuthuthukisa ukuguquguquka kokuhlangana nokugcina izicubu zomzimba zisebenza kahle. [3]Umgomo ukuthuthukisa ibanga lokunyakaza elinganciphisa ithuba lokulimala. [3] [5]
Ukuvivinya umzimba ungakwazi futhi zibandakanya ukuqeqesha ukuthi igxile ku ukunemba, lobubhalo, amandla, kanye nesivinini.
Izinhlobo zokuzivocavoca nazo zingahlukaniswa njengezinamandla noma ezimile.Ukuzivocavoca kwe-'Dynamic ', njengokugijima okungaguquki, kuvame ukukhiqiza ukwehla komfutho wegazi we-diastolic ngesikhathi sokuzivocavoca ngenxa yokuhamba kwegazi okuthuthukile.Ngakolunye uhlangothi, ukuzivocavoca okungu-static (njengokuphakamisa isisindo ) kungadala ukuthi ingcindezi ye-systolic ikhuphuke kakhulu, yize kunjalo, ngesikhathi sokuzivocavoca. [6]
Izinkomba
hlela- ↑ Deslandes, A; Moraes, H; Ferreira, C; Veiga, H (2009). Exercise and Mental Health: Many Reasons to Move. https://www.karger.com/Article/FullText/223730.
- ↑ Wilmore J.. Aerobic Exercise and Endurance Improving Fitness for Health Benefits.
- ↑ 3.0 3.1 3.2 3.3 3.4 3.5 Empty citation (help)
- ↑ De Vos N.. Optimal Load for Increasing Muscle Power During Explosive Resistance Training in Older Adults.
- ↑ O'Connor D.. Effects of static stretching on leg capacity during cycling.
- ↑ "Intra-Arterial Blood Pressure Response in Hypertensive Subjects during Low- and High-Intensity Resistance Exercise". Clinics 65 (3): 271–77. 1 March 2010. doi:10.1590/S1807-59322010000300006. PMC 2845767. PMID 20360917. http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&artid=2845767.