Kulabo abagqugquzelwa impilo nenhlalakahle, umhlaba wokuzivocavoca ungabonakala njenge-labyrinth yama-acronyms kanye nezinqubo, kodwa Amandla abhekene ne-boom Ngoba ijwayela cishe noma yiliphi izinga nomongo, kusukela ejimini kuya egumbini lokuphumula. Bayanda abesifazane nabesilisa—kuhlanganise nalabo abaneminyaka engaphezu kwengama-50—baphendukela kule ndlela yokuqeqeshwa ngezinzuzo zayo. imisipha, amathambo, nokuzimela.
Kude nenkulumo ethi "ukuphakamisa izisindo ezisindayo," izindlela ezehlukene zikhona namuhla: kusukela eziphakamisweni ezinomusa isisindo sakho kanye ne-isometries (igqugquzelwe isiyalo esifana ne-ballet) kumasekhethi anomzimba ogcwele ahlanganisa amandla, i-cardio nokuhambaESpain, ochwepheshe abavela emikhakheni ehlukahlukene bayavumelana: amandla ayinsika yokuthola impilo, ukuphatha kangcono amandla, kanye ukuguga ngekhwalithi ephezulu yempilo.
Yini esiyiqondayo ngokuqeqeshwa kwamandla kanye nezindlela zayo?
Uma sikhuluma ngokuqeqeshwa kwamandla, akukhona konke mayelana nama-barbells nama-dumbbells. Okungenani kunezindlela ezintathu eziyinhloko: esiphezulu (njengokwenyusa izinsimbi), kuqhuma (okujwayelekile kweziyalo ezinezimpawu ezinamandla) kanye ukumelana (lapho i-isometrics nesikhathi esingaphansi kwengcindezi kuthatha indawo ephakathi). Le ndlela yokugcina iyona evame ukusetshenziswa ngezindlela ezisekelwe ku- isisindo somzimba wakhoukunaka ukuma, ukulawula imoto, nokuphefumula.
Eziphakamisweni eziphefumulelwe inqubo ye-ballet, kugcizelelwa ukuqondanisa, i isinqe kanye nokutholwa okufanele. Inhloso ukubulawa okunembile okuqinisa iziqinisi, okuthuthukisa inhlanzeko yangemuva, futhi okungeza izinzuzo ekubuyiseleni ukulimala. ngaphandle kwesidingo semithwalo yangaphandleLo mzila ukhanga kakhulu kwabaqalayo kanye nalabo abakhetha izindlela ezinomthelela omncane.
Okubalulekile wukukhetha ukwahluka kwamandla okufanela kangcono izinhloso zakho, ileveli yakho yamanje, nomlando wakho womsebenzi. Ayikho indlela eyodwaUkuqhubeka kungasho ukuhambisa izisindo ezisindayo, ukukhulisa ububanzi bokunyakaza, indlela yokwenza ngcono, noma ukukhulisa isikhathi ngaphansi kwengcindezi, njalo kucatshangelwe ukuphepha.
Ngaphezu kwezindlela ezilula, izivivinyo ama-multi-articular (squats, izigwedlo(ama-hip hinges) ayisisetshenziswa esisebenza kahle kakhulu: ashukumisa imisipha eminingi, akhuphule ukusetshenziswa kwamandla futhi athuthukise amakhono awusizo empilweni yansuku zonke, kusukela ekuphakamiseni isikhwama kuya ekukhuphukeni izitebhisi kalula.
Noma ngabe yisiphi isitayela osikhethayo, kufanelekile ukukhumbula izimiso ezimbili eziyisisekelo: lawula ukuqina ukuze ukwazi gcina amasu amahle futhi uthuthuke kancane kancane. Le nhlanganisela inciphisa ubungozi futhi igcine intuthuko.
Kusukela eminyakeni engu-50 kuya phambili: imisipha, ukuya esikhathini kanye ne-sarcopenia
Njengoba iminyaka ihamba, ukubaluleka kokulondoloza imisipha yemisipha kuyanda futhi I-Bone mineral densityikakhulukazi kwabesifazane ngesikhathi sokunqamuka kokuya esikhathini. Ukuzivocavoca kanye nochwepheshe bezempilo bayasikhumbuza ukuthi, ngaphandle kokuqeqeshwa, kusukela eminyakeni engu-60 singalahlekelwa phakathi kuka-1% no-3% wesisindo somzimba unyaka ngamunye; okuphambene nalokho esikudingayo ukuze silondoloze isisindo semisipha. ibhalansi, amandla, nokuzimelaIzinzuzo ziyabonakala naku abadala.
I-Sarcopenia-ukulahlekelwa okuqhubekayo kwesisindo semisipha nokusebenza-akusona isiphetho esingenakugwemeka. Izinhlelo zamandla aqhubekayo Izinhlelo zamaviki ayishumi nambili kubantu abadala asebekhulile zibonise ukuthuthukiswa okucacile emandleni aphezulu, amandla, nokuhamba, okunomthelela wangempela ekuzimele. Ngisho nalapho sebekhulile, impendulo yokuqeqeshwa isekhona.
Ngaphezu kwalokho, ukuqeqeshwa kwamandla kuzuzisa izicubu ezibonisa izimpawu zokuguga. Esimweni sokunqamuka kokuya esikhathini, izinqubo ezihlelwe kahle zisiza ukulwa nemiphumela yobudala. isiqaqa Basekela impilo ehlangene futhi banomthelela ekwenzeni umzimba osebenzayo. Indlela yokubhekana nayo ibalulekile: kungcono kakhulu ukuqala ngemithwalo nezigaba ongazilawula futhi uqhubeke kancane kancane.
Izincomo zamazwe ngamazwe zisesimweni esifanayo: yenza umsebenzi we-aerobic wamasonto onke (imizuzu eyi-150-300 uma umaphakathi) futhi engeza okungenani izinsuku ezimbili zamandlaLe nhlanganisela ivikela amathambo, imisipha, uhlelo lwenhliziyo nemithambo yegazi kanye nokulawulwa kwe-glycemic.
Kwabesifazane abaqala kabusha ukuzivocavoca, ukuhlukahluka kwe-isometric nokunyakaza okulawulwayo nge isisindo sakho -ukwenezelwa ngemithwalo elula uma kunesidingo - kungaba isisekelo esiqinile sokuthola ukulondeka nokuqhubeka.
Imvamisa nendlela yokuhlanganisa amandla, i-cardio nokuhamba
Ukuqeqesha okwengeziwe akuhlali ukuqeqeshwa kangcono. Umgomo uthi thuthukisa isikhuthazoUngaliphindi ngaphandle kwesizathu. Kwabaningi abadala, Zisebenza kahle, zilungisa umthwalo ukuze uhloniphe inqubo kanye nezikhathi zokuphumula. Ngemva kweminyaka engu-40, lolu hlobo lomsebenzi ngokuvamile luzuzisa ngokukhethekile. umfutho ophakathi nendawo ngevolumu elinganisiwe.
Indlela esebenzayo yokuhlela ukufaka imizuzu engu-5-10 yokuhamba ngokuhlanganyela ekuqaleni, ibhulokhi eyinhloko ene ama-multi-articular nomsebenzi othile owumongo, ukuqeda ngokuzivocavoca okuguquguqukayo kokuzelula nokuphefumula. Uma uhlanganisa ukuqeqeshwa kwe-cardio namandla, beka kuqala amasu futhi wonge isikhathi sokuqeqeshwa kwamandla. 60-90 imizuzwana yokuphumula phakathi kwemijikelezo kumasekhethi afunayo.
Isibonelo somjikelezo womzimba ogcwele onepuleti lesisindo (imizuliswano emi-3, ukuphindaphinda okungu-10 ngokuzivocavoca ngakunye, oku-10 ohlangothini ngalunye ngokuhlangene): squat + cindezelaI-Deadlift + cindezela, i-squat ngaphezulu, ihinge yasekuseni enepuleti esifubeni, umugqa ogobile onepuleti, kanye nebhulokhi ewumgogodla (ama-crunches, obliques, alternating imilenze). Lawula ukuphefumula kwakho: donsa umoya njengoba wehlisa futhi exhale njengoba uphusha.
- Squat + cindezelaYehlisa izinqe zakho emuva futhi uziphakamise uveze i-disc phezu kwekhanda lakho, unakekele umhlane wakho ophansi.
- I-Deadlift + Cindezela: i-hip hinge ene-neutral back; uma usukuma, cindezela uye phambili noma phezulu kafushane uma ukuhamba kwakho kukuvumela.
- Ukugwedla nge-discus: ncika ezinqeni ulethe i-disc ngasenkabeni, uvule ingemuva ngaphambi kwezingalo.
- I-Core blockAma-crunches alawulwayo, ama-disc twist, nokuphakamisa umlenze oshintshanayo, nge isisu esizinzile.
Qeda ngemizuzu engu-5-8 yokuzivocavoca okunamandla kokunwebeka nokuphefumula. Hlala uhlanzekile futhi ubeke ukulala kuqala: ukutakula kuyingxenye yenqubekelaphambili, ikakhulukazi uma uhlose ukululama ngokushesha. ukuvumelana isonto nesonto.
Ukusebenza ekhaya: indlela ephefumulelwe i-ballet
Uma uqala ekuqaleni noma ukhetha ukuvivinya umzimba okunomthelela omncane, ukuma okulinganiselayo nokulawulwayo kungaba umngane wakho omkhulu. Ukunyakaza okufana nama-pliés (okwemilenze nama-glutes), ukunyakaziswa kwengalo yomzimba ongaphezulu, amabhuloho aqinile, amapulangwe asekelwe, amaphaphu, izandiso zangemuva ze-superman, kanye nokuphakanyiswa komlenze ongemuva kuqinisa umgogodla wakho. ukuzinza namandla ngaphandle kwempahla.
Sebenza amasethi angu-2-3 ngokuzivocavoca ngakunye, ngokuphindaphinda okulingene nokunaka isu. Ukuphefumula kusetha isigqi: phefumula ekuqaleni kokunyakaza futhi exhale ngesikhathi somzamoUma kudingeka, engeza ama-dumbbells alula noma amabhande okunwebeka ukuthuthuka kancane kancane.
Le ndlela iwusizo kakhulu kusukela eminyakeni engu-50 kuya phezulu, ngoba ihlanganisa ukulawula, isometry nomsebenzi omnene, onamandla. Ngaphezu kwalokho, kuhambisana kahle nezinye iziyalo ezinomthelela ophansi (i-yoga, i-Pilates) ukwakha isisekelo esiqinile ngaphandle kokulayisha ngokweqile amalunga.
Ukungaguquguquki kuyisici esinqumayo: iseshini eyodwa noma ezimbili zamaviki onke isivele ihlinzeka ngevelu; ngabathathu noma abane, nizokwazi nokwandisa amandla namandla uma ukutakula kwakho kukuvumela.
Uma ukwazi ukufinyelela isitudiyo noma ukuqondisa kochwepheshe, ungahlanganisa ukuhlukahluka, umculo, nezinhlanganisela zokunyakaza ukuze ugcine ukuvuselela kumnandi futhi esimeme ngokuhamba kwesikhathi.
Izinganekwane, amaphutha, kanye nendlela yokuthuthuka ngokuphepha
Kusenemibono ebambe abantu abaningi, ikakhulukazi abesifazane: ukuqeqeshwa kwamandla akukwenzi ube "mkhulu" ngomlingo; lokho elikwenzayo ngcono ukwakheka komzimba uma kuhambisana nokudla okufanele. Omunye umgodi ovamile ukukhetha izisindo ezilula ngokweqile nokuphindaphinda okungasho lutho: i inqubekelaphambili ehleliwe Kubaluleke ngaphezu kokukhathala ngenxa yokukhathala.
Isimiso se ukugcwala ngokweqile okuqhubekayo Isetshenziswa ngezindlela eziningana: ukuphindaphinda okwengeziwe, isisindo esithe xaxa, amasu angcono, uhla olukhulu lokunyakaza, noma isikhathi esengeziwe ngaphansi kokucindezelekaKhetha okuhlukile ongakwazi ukukulawula ngokuphephile. Ukuze uqale, khetha isisindo esikuvumela ukuthi wenze ukunyakaza ngekhwalithi.
"Ama-Microdoses" noma ukudla okulula kwamandla —amabhulokhi amancane asakazwa usuku lonke—ayithuluzi eliwusizo lapho isikhathi sisifushane. Basiza ukugcina ukusebenza kwe-neuromuscular, ukugcina imikhuba, nokuvimbela ukulahlekelwa kwezinzuzo ezenziwe emasontweni adlule.
Gwema ukuzivocavoca okungahambisani nezinga lakho lekhono noma okuphusha ekukhathaleni okungalawuleki. Indlela engcono kakhulu ongayiphinda, uthuthuke kuyo, futhi ujabulele, ngaphandle kokukhohlwa ukuthi... imiyalo yezobuchwepheshe ngaphezu kwesisindo.
Ukwenza kube ngokwakho kuyisihluthulelo: izintandokazi, umlando wokulimala kanye nenhloso (ukusebenza, ubuhle noma inhlalakahleLezi zici zinethonya ekukhethweni kokuzivocavoca kanye nendlela umuntu athuthuka ngayo. Kubalulekile futhi ukuthi ungakwenzi qeqesha amandla kuphela ngaphandle kokuhlanganisa amanye amakhono.
Ukudla okunomsoco kanye ne-hydration esekela amandla
Ukudla okulinganiselayo kuyisisekelo senqubekelaphambili: the amaprotheni ukulungisa nokwakha; i carbohydrate Baphesa ukusebenza; amafutha anempilo asekela ukusebenza kwama-hormone nokumuncwa kwamavithamini. Ezigabeni zokuqala, umhlahlandlela ojwayelekile we-3-5 g/kg/ngosuku wama-carbohydrates ungasiza ukugcwalisa i-glycogen futhi uvumelane kangcono nenqubo entsha. isikhuthazo samandla.
Amaphutha avamile: ukweqisa ngamaprotheni nokusika ama-carbohydrate kakhulu, okunganciphisa ukusebenza nokululama. Izithasiselo azinakuthatha indawo yesisekelo esihle: i-creatine monohydrate I-protein powder ingase ibe nengqondo ezimweni ezithile, njalo ngaphansi kokuqondisa kochwepheshe.
Ngokuphathelene ne-hydration, izikhathi eziningi amanzi Lokhu kwanele uma iseshini ihlala ngaphansi kwehora futhi ingashisi kakhulu. Ukuze uthole izikhathi zokuqeqesha ezinde noma emazingeni okushisa aphezulu, ukwengeza i-sodium futhi, ezimweni ezithile, amanye ama-carbohydrate esiphuzweni angase abe nenzuzo, ngokulandela izinqubo zomuntu ngamunye.
Hlanganisa ukuqeqeshwa kwamandla nemizuzu engu-150-300 yomsebenzi ngesonto i-aerobic emaphakathi okuphakanyiswe yi-WHO - noma i-75-150 uma iqinile - yakha uhlaka oluqinile lwezempilo ye-cardiometabolic.
Ukuzwela kwe-insulin: kungani ukuqeqeshwa kwamandla kusiza ekulahlekelweni kwamafutha
Izicubu ze-adipose ziyashintsha ngokuya ngeminyaka nendlela yokuphila. Uma ukumelana ne-insulin kukhona, simunca i-glucose eningi emafutheni futhi incane emisipheni; Yingakho ke ukuqeqeshwa kwamandla Ibaluleke kakhulu: inyusa izithuthi ze-GLUT4 emisipha futhi ithuthukisa ukuphathwa kweglucose.
Ukubeka ama-carbohydrate endaweni yokuzivocavoca kungaba isu eliwusizo: ngaphambi kokuqeqeshwa basebenza njenge fuel bese besiza ekuhlanganiseni kabusha i-glycogen emisipha nasesibindini. Ngale ndlela, i-glucose eyengeziwe iya lapho idingeka khona futhi amathuba okuthi igcinwe ezicutshini ze-adipose ayancipha.
Labo abaneminyaka engaphezu kuka-35-40 ubudala bavame ukuqaphela ukuthi ukulahlekelwa amafutha esiswini kunzima kakhulu. Ukugcina imisipha yemisipha nge amandla avamileUkulungisa ukuphumula nokufaka ngezikhathi ezithile ukudla okunama-carbohydrate kusheshisa inqubo—ngaso sonke isikhathi ngokulindelwe okungokoqobo nokungaguquguquki—.
Khumbula: ama-fat cells angancipha ngosayizi ngokuhamba kwesikhathi, nakuba engashabalali ngenani; imisipha, ngakolunye uhlangothi, iphendula kahle uma uyinikeza ukuvuselela, amaprotheni, nokuphumula.
I-Ajenda eSpain: ingqungquthela yobuchwepheshe e-Alicante
Emkhakheni wokuqeqesha, i-Alicante isingatha usuku lobuso nobuso lochwepheshe bezemidlalo olugxile ezihlokweni ezintathu zamanje: ukuqeqeshwa kwamandla Kusukela phansi kuya ekusebenzeni okuphezulu, layisha ukulinganisa nokulawula—ngokubheka okubucayi kubuchwepheshe—kanye ukuqeqeshwa kwabesifazane ngokunaka okukhethekile umjikelezo wokuya esikhathini.
Umcimbi ubanjelwe e-High-Performance Training Centre, nge Amandla alinganiselwe kanye nokungenwa mahhala ngokubhaliswa ku-inthanethi. Abahlanganyeli bahlanganisa othisha nabaqeqeshi abavela eNyuvesi yase-Alicante abanolwazi ekusebenzeni okuphezulu nokuhlaziywa kokusebenza.
Lezi zinhlobo zezinhlelo zisiza ukuhunyushwa kobufakazi besayensi emsebenzini wansuku zonke womqeqeshi, ukuthuthukisa kadokotela amandla emakilabhini, ezikhungweni nasezinhlelweni zikamasipala.
Kungakhathaliseki ukuthi uyaqala noma ulungisa indlela yakho yokwenza izinto, kuwukuhlakanipha ukulandela indlela ecatshangelwa kahle: khetha imvamisa elawulekayo, beka phambili indlela yokwenza, hlanganisa ukuhamba, futhi unake ukudla okunomsoco, konke ube ubhekile ekululameni. gcina inqubekelaphambili.
Amandla awanqunyelwe kunoma iyiphi iminyaka noma uhlobo lomzimba: iyithuluzi lempilo yendawo yonke. Ngokuhlanganisa izikhathi ezihlelwe kahle, ukudla okunomsoco, nokuphumula okwanele, ungathola imisipha, uqinise amathambo, uthuthukise ukuzwela kwe-insulin, futhi uhambe ngokuzethemba okwengeziwe. phila kangcono futhi ngokuzimela kunoma ibuphi ubudala.
