Kubangani abathanda ukufaneleka nokugijima, amabhulukwe okuqina abe ucezu lwesisetshenziswa esibalulekile kubo. Leli bhulukwe alibasizi nje kuphela ukuthi babonise imigqa yemizimba yabo, kodwa futhi linikeza ukuvikeleka okucophelelayo ezithweni ezingezansi ngesikhathi sokuzivocavoca.
{0}idizayini yokusebenza eyindilinga
Amabhulukwe aqinile-ahambisanayo, anomklamo wawo wendwangu enwebekayo ehlukile, angalingana amajika omzimba womuntu eduze, ehlise ngempumelelo ukudlidliza kwemisipha futhi ngaleyo ndlela ehlise ukumelana phakathi nokuzivocavoca. Ngaphezu kwalokho,{2}izindwangu zekhwalithi ephezulu zingakwazi ukumunca umswakama kanye nomjuluko, zisize ozigqokile ukuthi agcine isikhumba sakhe somile futhi sinciphise ingozi yokulimala okubangelwa imidlalo.
Lapho uzibandakanya{0}}nokuzivocavoca kwe-aerobic okunamandla njengokugijima-ibanga elide, i-basketball noma ukuqeqeshwa kwebhola lezinyawo, izingubo ezimpintshayo{2}} namabhulukwe sekuyinto ebaluleke kakhulu. Abasizi nje ukuvimbela ukulimala kwezemidlalo kodwa futhi bathuthukisa kakhulu ukusebenza kwezemidlalo. Ikakhulukazi kubasubathi abanesisindo somzimba esisindayo, izingubo ezimpintshayo{5}} namabhulukwe kunganciphisa ngempumelelo ukuxuxuzela kwamafutha ngesikhathi sokuzivocavoca, ngaleyo ndlela kuthuthukise ukusebenza kwabo kwezokusubatha ngokungaqondile. Ngalesi sizathu, ku-basketball, ibhola lezinyawo nakweminye imidlalo, sivamise ukubona abadlali begqoke{7}}izingubo ezibampintshayo ngaphakathi kwamajezi nezikhindi zabo.
Thuthukisa ukusebenza kwezemidlalo
Izingubo namabhulukwe aqinile-akulinganisayo akugcini nje ngokuthuthukisa ukusebenza kwakho kwezokusubatha kodwa futhi kuhlinzeka ngendawo yokushisa efanelekile yokuzivocavoca kwakho. Ngaphambi kokuzivocavoca, ukufudumala kuyingxenye ebalulekile, okuhloswe ngayo ukuphakamisa izinga lokushisa kwemisipha libe sesimweni esihle kakhulu. Izingubo eziqinile-ezilinganayo, ngezinto ezihlukile nemiklamo yazo, zingasiza ngempumelelo imisipha ukugcina izinga lokushisa ngesikhathi{4}}ifudumele, iqinisekise ukuthi abavocavoca umzimba bangakwazi ukugcina izinga lokushisa lomzimba elinethezekile ngenkathi belindile noma bephumule.
Phakathi naleso sikhathi, ukushesha-ukoma, ukujuluka{1}}izindawo zokufiphaza neziphefumulayo zezingubo ezimpintshayo{2}} namabhulukwe zenza ukujuluka okusheshayo ngesikhathi sokuzivocavoca. Umjuluko uthwala amazinga okushisa aphezulu, ngaleyo ndlela usheshisa inqubo yokupholisa futhi uvimbele ngempumelelo ukushisa komzimba okweqile ngesikhathi sokuzivocavoca. Ngaphezu kwalokho, ukugqoka izingubo ezimpintshayo{5}} kanye namabhulukwe kungakhuthaza ukujikeleza kwegazi kanye ne-lactic acid metabolism, kudambise ubuhlungu bemisipha obubangelwa ukunqwabelana kwe-lactic acid, futhi kusize ngokululama ngokushesha ngemva kokuzivocavoca.
Gxila ekunethezekeni komlenze nokukhulula ubuhlungu
Ubuhlungu obuvamile nobuthakathaka emilenzeni ngemva kokuzivocavoca empeleni kuhlobene nokuqoqwa kwe-lactic acid emisipha. Le asidi ye-lactic iyona kanye imbangela ebangela ubuhlungu ngemva kokuzivocavoca. Amabhulukwe aqinile, ahlanganiswe ngokuqinile emisipha yethanga, ahlinzeka ngokusekela okunamandla kwemisipha, ngaleyo ndlela ehlise ngempumelelo ukunyakaziswa kwemisipha, ukucwila nokushona phansi okubangelwa ububanzi bokunyakaza okudlulele.
Lolu hlobo lwebhulukwe lungakwazi ukuvala imisipha ngokugcwele, lunciphise ukundindizela kwemisipha ngesikhathi sokuzivocavoca futhi lisisize songe amandla. Ngaphezu kwalokho, kungavimbela futhi ukuqoqwa kwe-lactic acid ngezinga elithile futhi kukhuthaze ukubola kwayo. Ngakho-ke, ngemva kokuzivocavoca ngamabhulukwe okuqina okuqinile, kungakhulula kakhulu ubuhlungu nobuthakathaka bomlenze, kunciphise ukukhathala, futhi kulethe umuzwa okhululekile emilenzeni.
Indwangu inezinzuzo eziningi
Leli phenti{0}}elilingana kahle lenziwe ngendwangu elingana amathanga eduze. Ayiqini futhi ayiqini njengebhulukwe elicindezelayo, futhi ayinikezi inani elifanele lokunwebeka. Uma uyigqokile, ngeke ikubangele umuzwa ongakhululekile noma ocindezelayo. Kunalokho, inokulingana okuhle kakhulu kwe-snug futhi ingavimbela ngempumelelo ukungqubuzana kwesikhumba ngesikhathi sokunyakaza. Kungakhathaliseki ukuthi ukuvivinya umzimba ngamandla, kungakwenza uzizwe ungalawuleki futhi ukhululekile.
Lenziwe ngendwangu ye-polyester ne-spandex, leli phenti{0}}elilinganayo aligcini nje ngokukoma kodwa futhi liphefumula kakhulu. Noma ngabe ukujima kwansuku zonke noma ukugijima kwemarathon, kungakugcina uqabulekile futhi ungenayo ihlazo lokuba se-sauna. Nakuba zonke-izingubo zikakotini zikhululekile kakhulu ukugqokwa, lapho umzimba womuntu ujuluka, umunca umthamo omningi womjuluko kodwa awukwazi ukuwuhwamulisa ngokushesha. Lokhu akugcini nje ngokubangela ukuthi izingubo zibe nzima, zandise umthwalo wokuzivocavoca, kodwa kungase kubangele umzimba ukuba ubambe umkhuhlane. Nokho, izingubo ezimpintshayo-ezisheshayo{7}}ezifikayo{7}}zihluke kakhulu. Isakhiwo sazo se-fiber esiyingqayizivele sizenza zome ngokushesha ngemva kokucwiliswa umjuluko.
Ukuphefumula nokusebenza{0}}okoma ngokushesha
Phakathi nenqubo yokuqeqeshwa, ingahlala igcina noma ibuyele ngokushesha esimweni esomile, inikeze abasubathi abanolwazi oluhle kakhulu lokugqoka. Leli panti{1}}elimpintshayo lokufaneleka lenziwe nge-polyester fiber. Isakhiwo sayo esiyingqayizivele senza ukuba umjuluko usabalaliswe ngokulinganayo endaweni ebanzi, ukufeza ukoma okusheshayo kanye nokuphefumula okuhle kakhulu.
Ngemva kokuhlola, phakathi nemizuzwana embalwa, amaconsi amanzi ebhulukweni eliqinile angahlakazeka ngokushesha futhi ahlangane kakhulu nomoya, afinyelele ukuhwamuka okusheshayo. Lapho ibhulukwe limbozwe amanzi ashisayo, isitimu sibonakala ngokucacile siphuphuma ngokuqhubekayo, okufakazela ukuphefumla kwayo okuhle kakhulu. Umjuluko oqabulayo ngesikhathi sokuzivocavoca awusakuvumeli ukuthi ukhathazeke ngokumanzisa amabhulukwe akho, okukuvumela ukuthi ugxile ekuzilolongeni kwakho ngaphandle kokuphazamiseka.
Phakathi nezikhathi ezinde zokugijima noma eminye imidlalo, ukungqubuzana okuqhubekayo phakathi kwezingubo zokufaneleka nomzimba akunakugwenywa. Ngakho-ke, kubaluleke kakhulu ukukhetha isethi yezemidlalo ekhululekile futhi engenawo umuzwa womzimba wangaphandle. Indwangu ehlanganisiwe{2}}elula kakhulu esiyisebenzisayo ayivali kuphela{3}}iyafaneleka kodwa futhi ayiqinile. Ingathambile futhi ibe nesikhumba-nobungane kuyilapho ilungisa kahle imisipha noma amafutha, ngaleyo ndlela ikunikeze konke-ukuvikeleka okuyindilinga phakathi nokuzivocavoca, okukuvumela ukuba uzivocavoce ngokuthula kwengqondo futhi ngaphandle kokukhathazeka.
