Iimpawu overtraining ku leembaleki

Ezinye iimbaleki kunye abathanda fitness nje uzame ukuya zonke phandle zonke ukuzilolonga, kodwa umzimba ukunikela ixesha kunye nomgudu kangangoko kunokwenzeka. umthwalo elibanzi nzima ukuba umzimba, ezifana CrossFit kunye HIIT (kwelona nqanaba eliphezulu, uqeqesho lokuphumla kunye alternation uqeqesho aerobic kunye namandla) baye besiba ethandwayo ngaphezulu yonke imihla, kunye nabantu abaninzi abaqala ukuzibandakanya kwimidlalo ntlanu, ntandathu nkqu iintsuku ezisixhenxe ngeveki. Maxa wambi, ezi bathandi likufikela na isiphumo ezimnandi kakhulu wokuba nenzondelelo ngokugqithiseleyo - overtraining.

Iimpawu yile meko kwi yokuqala ukukhanya, yaye kuba wonke umntu uyakwazi ukubona ukuba iziganeko umzimba: ngokwaneleyo Kwanele, lixesha lokuphumla. Ngenxa yoko, umzimba kakhulu, kwaye loo mntu akakwazi Kwathi uqeqesho elandelayo: Ukuba yonke imikhosi kuwushiya umzimba, kuza ukudakumba okanye abantu abangenamdla, ilahleke, okanye, Kwelinye icala, kuye kwanda ngokungaqhelekanga, neengcinga kwezixhobo zemidlalo kunye simulators kubangela ubunzima kunye nomsindo. Kule nto ayizange yenzeke kuwe, qiniseka ukuba ukumamela umzimba wakho; ngokuqinisekileyo uya kukuxelela xa umthwalo lube kakhulu.

Yintoni overtraining?

Iimpawu zesi sifo iyafana uhlobo ungemkhulu kangako umonakalo. Noko ke, phezu-ombane, ingakumbi xa kusingethwe ubunzima ezintsha simahla okanye ukwandisa umthwalo (umzekelo, xa usuke kilogram-ezimbini dumbbell kwi chetyrehkilogrammovye in qethe ekhaya), ithe phe yakhawuleza kakhulu kwaye ngokuqhelekileyo oku kubangela ingxaki enkulu. Overtraining, kwelinye icala, ithetha ukuba izinto esinithethela zona niyazenza kukhulu kakhulu ukuba umzimba wakho nje nako ukuzifumana emva umthambo kuyakhathaza kakhulu. Angafuna iiveki okanye iinyanga ukuze sime ngeenyawo kunye nokuvala iimpawu okukruqulayo ngayo overtraining mdlali.

Masithi umzimba wakho - ukuba zombane, ubaqononondise zonke iintlobo imisebenzi yemihla ngemihla kuzo. Naluphi na udidi - enoba obukhulu, - zizixhobo ukuba ukuplaga ube iplagi. Ukuba lifakwa plug lokuphuma enye evela esibanzi iplasma TV, inkqubo ephilileyo, blender, isibane, i-onti, obuqinileyo naabo ababathandayo yombane, yaye emva koko kwenzeka ntoni? Kakade ke, kuya kubakho short circuit kwaye le nkqubo iza kuphela. Ngu imisebenzi umqondiso efanayo kunye emzimbeni womntu.

socket zombane - isikweko, ngawo ukuthini inkqubo luvo. Luquka ezi ingqondo kunye umnqonqo ezilawula izihlunu ngokunika azilawule luvo. Xa uxinezeleko ezingapheliyo (kunye naluphi na uqeqesho - ntshikilelo emzimbeni), iminqweno-luvo zenziwa buthathaka kwaye balahlekelwe impumelelo yabo, ngenxa yokuba kukho iintlobo iimpawu overtraining.

Imiba ukuba ukukhawulezisa ukuqala overtraining syndrome ayanceda kwezi meko zilandelayo: noba nina landa nezihlandlo uqeqesho, okanye ukwandisa amandla kunye / okanye ixesha yengqesho, okanye indiva isidingo lokuphumla yaye hayi ukuvumela umzimba ukululama kakuhle. Ukubanako ukumelana overtraining syndrome esele ihleliwe yi izakhi kunye ixesha lilonke ezemidlalo ubomi.

Ekubeni bonke abantu bekwi ngeendlela ezahlukeneyo, kufuneka ngenyameko iliso umzimba wakho. Kakade ke, iimpawu overtraining ekwakheni umzimba ziya kwahluka iimpawu sindisa abo bakhetha ukuya imidlalo yeembaleki.

Ntoni ukuze ufune

Ezinye zimpawu ukucima kombane umzimba ngenxa kakhulu imidlalo ngobunzulu aqhelekile ngaphezu kwabanye. Kaninzi kungabonwa kwi uxinzelelo lwegazi oluphezulu, ukudinwa, inani yokwenzakala, sinciphise amandla, ixhala, ukudinwa, ukonakala yokusebenza lweembaleki, ukuncitshiswa ubuninzi izinga lentliziyo, kunye negazi. Iimpawu overtraining ngokufuthi abafazi ziquka utshintsho sexesheni. Ezinye alamu ziya kutsala ingqalelo - zibalwa ngezantsi.

Uphawu №1: ukunqaba kwenkuthazo

Ukuba ngesiquphe uye lonke drive nehlombe, walahlekelwa ngokupheleleyo umnqweno ukudlala imidlalo kunye nokuba bathabathe inxaxheba kwimisebenzi ngamandla, ukuze umzimba uqhubukusha imfuneko ekuphumleni kunye nokufunyanwa, njengoko sele kuza kwisigaba overvoltage.

Kakade ke, wonk 'kukho iintsuku xa nje nina musani uzive ngathi ukuya ejimini. Nkqu Iimbaleki odumileyo maxa wambi uvakalelwa nawuphi na umnqweno ukwenza imithambo rhoqo. Nakuba kunjalo, ukuba its been a iintsuku ezimbalwa okanye iiveki, kwaye kunjalo uzive ugula kwi ingcinga umsebenzi ejimini, kufuneka uphulaphule umzimba wakho uze uvumele wena ikhefu uxinezeleko.

Uphawu №2: intlungu kakhulu kwi izihlunu emva Amazing elide

iimpawu ezifanayo overtraining kwi abanxibe impahla kunye namandla imidlalo ayisoloko ibonisa ukuba sindisa - ngamanye amaxesha uphawu zokungenisa ngokwaneleyo kwezondlo. Ukuba udla iiproteni ngokwaneleyo, amafutha kunye carbohydrate ezintsonkothileyo, ndininyamezele ngaloo ngamandla emva uqeqesho, mhlawumbi ngoku lixesha lokuba ukuphumla. Indlela ukwahlula nobuhlungu umsipha efanayo eziqhelekileyo, oku kulandelayo nawuphi na umsebenzi emzimbeni? Njengalo naluphi na uphawu overvoltage egqithiseleyo, iintlungu ithatha ixesha elide kakhulu kunesiqhelo, kwaye lubonakala ngokuba ngamandla amakhulu.

Ekubeni abasanda abaninzi kwezemidlalo ngokukhawuleza kangangoko ukulungele ukufumana iziphumo ezilungileyo, kuba iimpawu overtraining kaninzi zenzeka. Umntu owa nzima kakhulu kwi simulators izandla uze ngeveki akakwazi kakuhle ahlambe iinwele yakho egeza, ngoxa abanye wagxila kakhulu ngeenyawo, yaye isiphumo akanako bakhwela kwizinyuko.

Uphawu № 3: Amazing angasebenzi

Akukho nokuba kunzima kangakanani na ukukholwa, kodwa umthambo ngokugqithiseleyo kungakhokelela ekulahlekeni kwemisipha mass kunye iseti ngamanqatha kwemfuneko. Uninzi townsfolk wayekholelwa ukuba imidlalo isebenza umthetho olula balance energy: kufuneka ngomlilo calories ngaphezu kwenu kudla, kwaye kungoko - umthambo ngakumbi. Ingxaki kukuba akukho namnye athathe ingqalelo indima ebalulekileyo hormone kule ngokunxulumene.

Ezinye iimpawu overtraining ngabantu kwenzeka ngenxa ekwandiseni imveliso ye testosterone (amabhinqa, ngasendleleni, kuba kubi kakhulu) ngelixa sisenyusa amanqanaba cortisol. Ukuphendula ingxinano, kwenyusa ukuxhathisa komzimba insulin kwaye iqalisa ukuba ngenkuthalo namafutha. Kakade ke, awukwazi ukuphepha ezi ziphumo kunganqwenelekiyo ukuba zenzeke, njengoko bonke inxaxheba kwezemidlalo ukuze bomelele yaye babe anobungozi.

Uphawu № 4: ixhala kunye nelahleko ingqalelo

Iimpawu overtraining kunye abaqubhi kunye nezinye nabathandi umthambo olunzulu, kuquka ukuqeqeshwa amandla kunye HIIT, bavame njengoko ukuphazamiseka kwenkqubo onovelwano luvo, okubangela ukuba ukwanda nochuku, ixhala kunye nokungakwazi ukunikela ingqalelo.

Xa oku kusenzeka, kukubuyisela kwayo ephilayo idlula kunzima kwaye kuthatha ixesha ngakumbi kunesiqhelo. Musa uwajongele phantsi abanye cwaka ubuthongo esempilweni - zinika iziphumo Amazing ngcono.

Inombolo uphawu 5: imvakalelo yobuthathaka

Ukuziva amandla imini yonke badla unisukelayo abadlali abakhetha ukusebenzisa unyamezelo. Kananjalo umqondiso ukuphazamiseka kwenkqubo onovelwano luvo, kunye nokuhla kwamazinga testosterone kunye nokwanda cortisol. Imvakalelo kakhulu yobuthathaka basenokubonakalisa malunga SARS, nangona ngumtyholwa apha overtrain nje izihlunu, iimpawu leyo ngeendlela ezinjalo.

Ukuze uphephe ezi ziphumo bezingalindelekanga imithambo, iingcali Siyaleza ukunciphisa ixesha kwaye ngaxeshanye ukwandisa amandla uqeqesho, oko kukuthi, khetha umthwalo emfutshane kodwa enamandla kokugqiba unyamezelo umthambo elide. Nokuba uyakwazi ukuqhuba 15-20 km veki nganye emzimbeni, oku akuthethi ukuba akukho mfuneko yokuba ukulayisha umzimba.

Inombolo uphawu 6: ndinentlungu engapheliyo nemisipha, amathambo kunye nemilenze

mizwa ekhathazayo emva umthambo, ukuthatha ngokohlobo syndrome kwalibaziseka ukuqaqamba kwezihlunu (yalityaziswa ukuqaqamba kwezihlunu kuqala) ngokuphelele eqhelekileyo. Nangona kunjalo, oko kwenzeka ukuba intlungu sithatha ixesha elide. Amaninzi ngale ndlela kuvela iimpawu overtraining, ngoko cinga indlela yokunciphisa ubunzulu okanye ixesha yengqesho.

Uphawu № 7: susceptibility nezifo

Amaninzi, abantu begula, lo gama indibaniselwano izinto ezininzi: ukungabikho ubuthongo, ukutya kakuhle, okanye obungabangeli mdla, kwanciphisa ukusebenza komzimba, ntshikilelo nasengqondweni. Ukuba ucinga ukuba awunayo nanye kwezi ngxaki, kodwa awuka kusenokwenzeka ukuba kwenzeka overtraining rhoqo. Oonobangela, iimpawu kunye nonyango le meko - umxholo ayikho enye ithisisi hayi umsebenzi yenzululwazi.

You can, Kakade ke, loo nto iyevakala ukuba ukuhlawula ingqalelo ekukhanyeni kusasa iimpumlo ezivuzayo okanye badla athile wayekhohlela, kodwa elona xesha lifanelekileyo ukumamela umzimba wakho. Ezi Imiqondiso oluncinane ibonisa ukuba ukuphazamiseka kwenkqubo omzimba okubangelwa ezemidlalo phezu-olunzulu.

Indlela yokuphepha ukuxinana

Iingcali njalo bacebisa ukuba ukujongana kurhulumente, kodwa ekuhambeni kwexesha ukuthintela overtraining: iimpawu kunye nonyango lwesi sifo mnandi, kwaye recovery ingathatha ixesha elide kakhulu, ngexesha apho izihlunu balahlekelwe ilizwi labo eladlulayo. Ukuze siphephe "elifutshane-yesekethe", landela la macebiso elula:

• ulala ngokwaneleyo;
• qiniseka ukuba menu yakho ngemihla kuquka zonke izondlo eziyimfuneko umkhondo izinto;
• alulame emva uxinezeleko ngokwasengqondweni (umz, endaweni umthambo amandla yoga nokucamngca zokwenza);
• nyenyisa schedule noqeqesho;
• ukuvumela ixesha umzimba ukubuyela yesiqhelo (ngokuyimfuneko ngokupheleleyo ngaphandle ulilahle umsebenzi ngokwasemzimbeni - zama Pilates okanye ezintsonkothileyo elula).