La amandla okulwa Yikhono lomzimba lokumelana nokukhathala. Ngalokhu, okulinganiswayo ukuqina komthwalo nobude bomzamo womsubathi wokunqoba ukukhathala kumijikelezo ephezulu yokuphindaphinda. Imidlalo efana nokuqhutshwa okuqhubekayo noma amasekethe wokuqina aphansi avumela ukwazi ukumelana okungalinganiswa njengobude obufushane, obuphakathi noma obude. Ngokuvamile, kusetshenziswa imisebenzi yokumelana okuphansi ukwandisa isikhathi sokusebenza.
Ngamafuphi, akulutho ngaphandle kwamandla gcina amandla ezingeni elihlala njalo ngesikhathi lapho isenzo noma isenzo sezemidlalo sihlala, ngakho-ke, ngokujwayelekile, sigcinwa ezisekelweni ze-aerobic, yize ngamandla amakhulu ngaphezu kwama-40 noma ama-50% wamandla amakhulu, imvamisa kukhona ushintsho oluya kuma-anaerobic. Amandla okukhuthazela akhona ezinhlotsheni ezahlukahlukene zezemidlalo.
Ngokusho kukaJuan José González-Badillo, uSolwazi weTheory and Practice of Sports Training e-Faculty of Sports Sciences yasePablo de Olavide University yaseSeville, uma kubhekwa izidingo zomdlalo ngamunye kunezinhlobo ezahlukene zokuqeqeshwa kuya ngamazinga ashubile edingekayo kunqubo ngayinye yezemidlalo:
Kwezemidlalo lapho amandla amakhulu namandla wokuqhuma, ebusweni bokumelana okukhulu, badlala indima enkulu, baphakamisa ukwenza uchungechunge lwe-3-4 lwe-1RM (ukuphindaphinda okuphezulu)
Ngokukhuthazela kwamandla okusheshayo, baphakamisa ukuthi kwenziwe amasethi ama-3-5 we-8-20 reps ngejubane eliphezulu futhi nge-30-70% ye-1RM, kuqashwe ama-60 ″ -90 ″.
Kwezemidlalo yokukhuthazela ngamazinga wamandla aphansi, baphakamisa ukuthi kwenziwe amasethi ama-5 ama-reps angama-20 noma ngaphezulu ngama-30-40% ngamazinga wokugijima ahamba kancane kanye nokuma okufushane (30 ″ -60 ″).
Womabili amandla amakhulu namandla okukhuthazela angaqeqeshwa ngasikhathi sinye futhi kufanele kube ngumqeqeshi othuthukisa ukusebenza futhi othanda ukusetshenziswa okuhle kakhulu kokuzivocavoca ngakunye.
Izinzuzo
- Ithuthukisa umthamo wenhliziyo nokujikeleza kwegazi
- Kuqinisa uhlelo lokuphefumula
- I-oxygen imisipha
- Ikhuthaza ukukhula kwemisipha
- Kuqinisa amathambo
- Isiza ukunciphisa amafutha omzimba
- Ikhuthaza ukululama
- Ukwandisa isilinganiso semethamo
Izincomo
1. Gwema ukuphazamiseka kokuqeqeshwa
2. Linganisa ukusebenza komsubathi maqondana nomthwalo womsebenzi.
3. Naka ukuphindaphinda
4. Khulisa umfutho ngokuqhubekayo
5. Ukulungiselela ukuqeqeshwa komuntu ngamunye
6. Qaphela izidingo zomdlali