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 | Hlela umthombo]
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 | Hlela umthombo]- ↑ 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.