A Weights kanye Cardio Circuit Training Training

Yehlisa isisindo, Funga, Yakha isisulu nge-Training Circuit

Ngisho noma ukulahlekelwa kwesisindo kanye nokuzivocavoca emzimbeni wesayensi yezobuchwepheshe akuzange kubonakale ngendlela esingafisa ngayo, akungabazeki ukuthi ukugcoba okukhulu kwamafutha nokuqina komzimba kungakanani amandla owenzayo emsebenzini, noma ngabe umsebenzi ohleliwe noma umsebenzi ongewona umsebenzi. Konke kuhlanganisa futhi akungabazeki ukuthi ukwakha imisipha eyengeziwe ukukhulisa umzimba, nokuzivocavoca ngamandla okwandisa umzimba wokuzivocavoca umzimba, konke kunomthelela ekulahlekelweni kwamafutha futhi okusivumela ukuba sinciphise futhi senze kahle.

Ngaphambi kokuba ungene emininingwaneni, noma nganoma isiphi isikhathi, kungase kube usizo ukuhlola ama- Exercises ethu ayishumi amazwi ngamafomu efomini nasesimweni.

Kuyini Ukuqeqeshwa Okujikelezayo?

Lokhu kuqeqeshwa kwesifunda kuhlanganisa ukuqeqeshwa okunamandla okukhulu nokuzivocavoca okumele kube lula ukukulandela, kukunikeze umsebenzi omningi, futhi uhlose ukulahleka kwamafutha, ukwakha imisipha, nokuqina komzimba. Ukuzivocavoca "ukujikeleza" kuwukuphela kokuzivocavoca okulindelekile ohlelweni; umbono wokuthi uma isifunda esisodwa sesiphelile, uqala ekuzivocavoca kokuqala kwesinye isifunda. Ngokwesiko, isikhathi esiphakathi kokuzivocavoca esifundweni sesifunda sifushane, ngokuvamile ngokunyakaza okusheshayo ekusebenziseni okulandelayo. Uhlelo lwami lunemisebenzi emihlanu kuphela.

Uhlelo oluyisisekelo

Uma ulandela uhlelo oluphelele lwezifunda ezintathu eziphakanyisiwe kanye nokufudumala nokupholisa phansi, kufanele usebenzise okungenani ama-kilojoule angu-600 (ama-2500 kilojoules) - hhayi okubi ngokucabangela ukuthi uthole amandla okuthuthukiswa kanye ne- cardio ngesikhathi esifanayo ngaphansi kwehora umsebenzi.

Ukuqala, ungakhetha ukwenza izifunda ezilodwa kuphela noma ezimbili bese uthuthukela emithathu noma ngaphezulu bese ulungisa izici nokuphindaphinda ukuhambisana nokuqina kwakho njengoba uqhubeka.

Ungenza lolu hlelo izikhathi ezine noma eziyisihlanu ngesonto kepha izincomo zami akufanele zenze okungaphezu kwezikhathi ezintathu kanye nokwengeza ukuthi okungenani iseshini ye-cardio eyodwa ehlanzekile ifana nesitatimende sokuhamba, ukuhamba noma ukugijima, okungenani kanye nosuku olulodwa lokuqeqeshwa kwamandla ahlanzekile izisindo.

Ukuhlanganisa izisindo kanye nokuzikhandla kwe-aerobics kuma-circuits noma ukuqeqeshwa kwesikhashana , noma ngezinsuku ezihlukile, akulona okusha. Kodwa-ke, kukhona ubufakazi besayensi ukuthi kusebenza ukuthuthukisa ukuqina komzimba kanye nokusetshenziswa komzimba (Park 2003, LeMura 2006). Ezinye izinhlelo ezifanayo zenza iphutha lokusebenzisa izisindo zokukhanya noma ukuqina okuphansi kakhulu.

Izinsiza nemininingwane

Isikhathi sesifunda ngasinye: imizuzu engu-15 (cishe)
Izinto ezidingekayo: isinyathelo samasentimitha angu-15 (amasentimitha angu-15), isib. Reebok Step; izimbongolo ezimbili.
Ukuzivocavoca: ezinhlanu - isinyathelo sokuqala sokuvivinya umzimba, isicindezelo se-dumbbell ngaphezulu, i-curl yengalo, i-lunge enesisindo, i-squat
Indawo Yomsebenzi: ikhaya, i-gym, ipaki noma isikhala sokuvuleka
Inombolo yezifunda emsebenzini: ezintathu; kodwa qala ngomunye noma ababili bese usebenza uma kunesidingo
Amaqembu ama-muscle ahloswe: amahlombe, izingalo, emuva, imilenze, i-butt, izibeletho

Okukwenzayo Kuloluhlelo Olujikelezayo

1. Isifunda esiphelele sithatha isikhathi esilinganiselwa ku-15 imizuzu yonke, kuhilela ukuqeqeshwa okuyisihlanu futhi kudinga isethi esisodwa sezingqimba kanye nesiteji esisodwa sezinyawo noma okulingana okungenani ngamasentimitha angu-15.
2. Ama-dumbbell kufanele abe nesisindo ukuze inani eliphindaphindiwe lokuphindaphindiwe kokuzivocavoca komzimba, ukucindezela okuphezulu , ne-curl ye-arm, kuyi-10-12 okuphindaphindiwe, futhi hhayi okungaphezulu kwesethi eyodwa. Kubalulekile ukuthi lezi zindwangu zinzima ngokwanele ukwakha amandla nobuhlungu. Umzimba ophansi uvivinya umzimba, i- lunge enesisindo kanye ne-squat, kwenziwa ngezingqungquthelana ezifanayo ohlangothini ovumela ukuguquguquka okuningi.

1. Ukuguquguquka komsebenzi wesifunda - isisindo somzimba, isibalo sokuphindaphinda, isibalo se-circuits - singashintshwa ukuze uthole uhlobo lokuzivocavoca oludingekayo kuye ngemigomo yokuqina nokuqeqeshwa.
2. Lesi sifunda singenziwa ekhaya, i-gym noma ipaki. Udinga isikhala esanele ukusebenzisa isiteji sesinyathelo noma okulinganayo, isethi yamagundane futhi igumbi elanele lamaphaphu nama squats. Mhlawumbe ukhethe isikhathi lapho kungabi matasa kakhulu uma uhlela ukwenza isifunda endaweni yokuzivocavoca.
3. Ukuzivocavoca okubandakanya ukunyakaza komlenze okufana nokunyuka kwamaphesenti kanye nemaphaphu kuhloswe ukuphakamisa amandla we- cardio , kuyilapho izisindo zokuma kwezigqoko zivumela ukuphumula kwesikhathi sokuqhathanisa ngenkathi kugxile ekuthuthukiseni imisipha kanye namandla.

1. Izikhathi ezenzelwe umsebenzi ngamunye zihlanganisa ukunyakaza phakathi kokuzivocavoca, ukuphumula kwesikhathi kanye nokusetha isikhathi ngasinye. Kuyinto isimatasa esimatasa ngenhloso.
2. Qinisekisa ukuthi ulungele lolu hlelo ngaphambi kokuba uqale. Cela udokotela wakho imvume uma ungaqiniseki.

The Exercises

1. Kulungele. Qala ngokufudumala okukhanyayo kwemizuzu eyishumi. Ungakwazi ukwelula, ukugijima, noma ukuhamba ngokusheshayo endaweni noma ukuhamba ngezinyawo, ukwenza amanye amakhekhe angama- dumbbell kanye nama-presshead angaphezu kwesikhashana ngesisindo esincane nesisindo esincane.
2. Hamba phezulu, ngokushesha - izinyathelo ezingu-40. Hamba ungene ebhentshini lezinyathelo uqale ngonyawo onyaweni, landela ngakwesobunxele, bese uphinde uyiphindele phansi, ukushintshe unyawo lokuqala ngehora lesifinyelelo uma ufisa. Lo msebenzi kufanele wenziwe ngokushesha ngangokunokwenzeka ngokulinganisela nokuphepha. Qinisekisa ukuthi isinyathelo sinamathele ngokuqinile ngaphambi kokuqala. (Imizuzu emibili.)
3. Ama-curls e-Dumbbell. Bamba ama-dumbbells ezinhlangothini, izintende zibheke ngaphakathi (njengesibopho senyundo). Yenza amanye ama-curls angama-12 enengalo ngayinye ephakamisa i-dumbbell kuya ehlombe ngokujikeleza ingaphambili ukuze izintende zibheke phezulu, ziguquguquke emgqeni, bese ubuyela ohlangothini. Lezi zindwangu kufanele zenziwe kancane kancane ngenkathi kugcizelela ifomu elihle. Faka izingqungquthela emgqeni noma ngokuphepha phansi ngemva kokuvivinya umzimba. (Amasekhondi angu-90)
4. Stepups, fast - izinyathelo ezingu-40. Okufanayo njengenombolo 2, Stepups. (2 imizuzu.)
5. Amaphutha amancane, ngokushesha - amaphaphu angu-20, 10 ngakunye. Bamba ama-dumbbell eceleni, ubophe izintambo, bese uhamba phambili ngezinyawo ngenye indlela, uqinisekise ukuthi idolo alidluli ngaphezu kwezinzwane. Gcina ama-dumbbell ohlangothini lapho uhlala khona. Lo msebenzi kufanele wenziwe ngokusheshisa njengoba kungenzeka ngokulinganisela nokuphepha. (Amasekhondi angu-90)
6. Stepups, fast - izinyathelo ezingu-40. Okufanayo njengenombolo 2, Stepups. (2 imizuzu.)
7. Impendulo yangaphezulu - ukuphindaphinda kuka-10-12. Hamba ngokushesha esiteshini samatshe we-dumbbell. Run uma kungenzeka. Yenza ucingo lwe-dumbbell ka-10-12 ngaphezulu. Bamba ama-dumbbell ngokuzenzekelayo emahlombe anezingalo eziqondile. Phakamisa izingqungquthela phezulu ngenweba eyengeziwe yokuqinisekisa ingalo yokukhiya izingxube ngaphandle. Buyela ehlombe bese uphinda uphinde usebenzise lo msebenzi. Yenza lo msebenzi kancane kancane ngesimo esihle. (Amasekhondi angu-90)
8. Stepups, fast - izinyathelo ezingu-40. Okufanayo njengenombolo 2, Stepups. (2 imizuzu.)
9. Izikwele ze-Dumbbell - ama-squats angu-20. Yenza ama-squats angu-20; phumula imizuzwana engu-20 emva kwenombolo ye-10 uma kudingekile, okunye okungenayo 20 ngaphandle kokuphumula. Bamba ama-dumbbells ezinhlangothini ngezikhali eside. I-squat phansi, ukuguqa ngamadolo kuze kube ngamathanga cishe kufana nephansi ukuqinisekisa ukuthi amadolo awadluliselwa kude kakhulu kunezinzwane. Hamba uye endaweni yokuqala bese uphinda i-squat. Ingabe la ma squats kancane kancane ngesimo esihle. Ingemuva kufanele igcinwe iqondile noma igxilwe kancane ngaphakathi, isikhundla sokungathathi hlangothi, kodwa hhayi nxazonke emahlombe noma emgogodleni, enekhanda namanje, libheke phambili. Bona umhlahlandlela wokuqala ku-squat . (Imizuzu emibili.)
10. I-CIRCUIT REPEAT. Phela imizuzu emibili phakathi kwamasekithi kuphela uma kunesidingo. Khumbula ukuhamba ngokushesha phakathi kokuzivocavoca. Run uma ungakwazi.
11. Kulungile Phansi ngokulula kahle futhi kancane kancane isinyathelo esiphezulu noma esifana nesigamu semaminithi ayishumi. Lokhu kubalulekile ukuhlakaza imisipha ye-muscle - umkhiqizo wokuzivocavoca kakhulu-nokuvimbela ukukhathazeka okungadingekile ngosuku olulandelayo. Lokhu kwaziwa ngokuthi i-DOMS, 'ukubambezeleka ukuqala ukuhlukunyezwa kwemisipha '.

Amathiphu Ohlelo Lwakho

• Ukuzivocavoca kufaka izici zokuphakama okukhulu kwe-aerobics kuhlanganiswe namandla okukwakha imisipha kanye nesimo. Uma ungeke ukwazi ukufinyelela inombolo ekhethiwe yokuphindaphinda kokuphindaphinda (40), ukunciphisa inombolo ngenkathi ugcina ijubane. Isibonelo, yenza ama-stepups ngesivinini esisheshayo imizuzwana engu-30 esikhundleni semasekhondi angu-40 njalonjalo.
• Esikhathini se-warmup noma ngaphambili, khetha iqoqo lezingqungquthela ongagcwalisa ngazo izinketho ezingu-10-12 ze-overhead press kanye ne-curl yengalo yesethi eyodwa yama-10-12 okuphindaphindiwe. Zama ukuthi unganciphisi isisindo somzimba phakathi naleso sikhathi. Udinga ukuzama ukuthola lesi sisindo ngokulinganiselwa kwamandla akho akhona nokukhuthazela ukuze nje uhluleke ngenombolo ye-12. Lokhu kubizwa ngokuthi i-12 RM, ukuphindaphinda okuphezulu .
• Zama ukukhetha izinsimbi kanye nokuphindaphinda kokuphindaphindiwe ongakunamathela esifundeni esiphelele uma uqala. Yenza ama-circuits amathathu ingqikithi yemizuzu engaba ngu-45 ngeminithi eyishumi yemizuzu futhi eyishumi epholile.
• Izikhathi eziphakathi kokuzivocavoca zihamba kancane ngamabomu futhi ziyisikhathi esishintshayo. Lokhu kuklanyelwe ukugcina ukuthi izinga lokushaya kwenhliziyo liqhubekele ngaphezu kwamaphesenti angama-70 okukhipha kwakho okuphezulu, lapho uthola khona ukuqeqeshwa okuhle kanye nokukhula kwemetabolism .
• Enye iphuzu: kule ndawo ephakeme kakhulu, ukuthuthukiswa kwamandla nokuqina komzimba we-aerobic cishe kunomthelela. Ukuqeqeshwa okude nokuhamba kancane kuphikisana nokuqeqeshwa kwamandla. Impendulo ye-muscle yomzimba iyaphikisana futhi imiphumela ingadumaza (Nader 2006).
• Ungasebenzisa umshini wokuhamba ngezinyawo uma wenza lesi sigaba endaweni yokuzivocavoca. Kodwa-ke, esinye sezihluthulelo zokuqeqesha wesifunda kufanele sibe nesilinganiso esincane phakathi kokuzivocavoca. Ngakho-ke kuzodingeka uqinisekise ukushintshwa okusheshayo esiteshini esivela endaweni lapho uhlela khona ukwenza izivivinyo ze-dumbbell.
• Isibalo sokuzivocavoca esifundeni siye sanciphisa ngamabomu ukuze uhlelo lufundeke kalula futhi kulula ukukhumbula ukuqaliswa okusheshayo.
• Azikho izinqamuleli zokulahlekelwa amafutha nokuqina uma kuziwa ekuzivocavoca: ungaya "kanzima futhi mfushane" noma "uhambe kancane" noma kwenye indawo phakathi. Loluhlelo lwesifunda luphakathi kwendawo ethile. Ngiyakwazi ukuthembisa ukuthi i-butt yakho izobe i-Hangin 'ekupheleni kwayo uma uyikhulula.

Qaphela: Uhlelo luhlelwe njengehlelo lokuzivocavoca kakhulu. Kufanele uthole imvume yezokwelapha uma ususebenze isikhathi esithile noma unesimo sezokwelapha esivele sikhona. Ngaphezu kwalokho, sicela ubheke i-warmup futhi uphuze isikhathi esithile bese uyeka ukuzivocavoca lapho kwenzeka khona ubuhlungu obungavamile kwanoma yiluphi uhlobo.

Hlola Amaphuzu

• Qala kancane futhi wakhe; lokho kuyisihluthulelo. Ungenza i-circuits eyodwa noma ezimbili ukuqala uze ujwayele uhlelo. Uma ukhetha ukusiphazamisa, yanda inani lezifunda. Ngokuqhubekayo, ungakwazi ukwandisa ukuphindaphinda izinyathelo, ukuzivocavoca kwe- dumbbell kusetha noma ngisho nesisindo se-dumbbell.
• Kubalulekile ukugcina izisindo zibe nzima ngokwanele ku-10-12 RM, okusho ukuthi awukwazi ukwenza okungaphezulu kuka-10-12 izikhwama ngaphandle kokuthi ifomu lakho elihle lihluleke.
• Kubaluleke kakhulu ukugcina ifomu elihle ngokuphakama ngakunye. I-upper-body iphakamisa ngokukhethekile akufanele yenziwe ngokushesha ukuze ilahlekelwe ifomu nokugxila emisipha eqondisiwe.
• Sebenzisa isenzo ngasinye ukuze usebenzise izibeletho. Nakuba engekho emisebenzini emihlanu ehlose izibeletho ngokuqondile, khumbula ukudonsa labo abangekho esimweni sokuzivikela ekulungiseleleni ukuphakama ngakunye. Yenza okufanayo lapho usebenza khona. Zama ukuhamba ne-abs ukhonjiwe. Kuzwakala kungavamile, kodwa kusebenza ngemuva kokuthi ujwayele ukuyisebenzisa. Futhi akuthinti ukuphefumula kwakho. Ukubheka i-abs akufani nokubamba umoya wakho; futhi akusizi ukuthi i-abs 'idonsela inkinobho yakho esiswini sakho' njengabanye abaqeqeshi kubonakala sengathi bayancoma. Kumele uzizwe kufana nokuqhekeka emathunjini njengoba ukhwehlela noma usula umphimbo.
• Sebenzisa i-monitor yesilinganiso senhliziyo noma isheke lokushayela kwe-manual uma ufisa ukugcina ithrekhi yokuqina. Bala isilinganiso sakho senhliziyo esiphezulu ngefomula 220 ekunciphiseni iminyaka yakho. Ngomnyaka oneminyaka engamashumi amane, lokhu kungaba 220-40 = 180 beats ngomzuzu (bpm). Lokhu kungukuthi amafomula aqondiswayo futhi afinyeleleka atholakalayo okwamanje ayadingeki lapha. Ukuqhubeka nesibonelo esingenhla, umgomo wokuba uqeqesho uzoba ngu-70% wezingu-180, okuyi-126 bpm. Ake sithi ububanzi buyi-120-130 bpm.
• Ukuze uqiniseke ukuthi usebenza endaweni ephephile, ikakhulukazi uma ungakufaneleki noma unesimo sezokwelapha , hlanganisa indawo yokuqeqeshwa kwenhliziyo nokuhlolwa kwenkulumo. Ukuhlolwa kwenkulumo kubonisa ukuthi uyakwazi ukukhuluma ngokufanele, uma kungenjalo ngokuphelele, ngenkathi usebenzisa. Akufanele neze uzizwe uphefumula futhi ungakwazi ukukhuluma kulolu hlelo. Uma kunjalo: wehla kancane, yenza izinyathelo ezimbalwa, futhi uhambe kancane kancane phakathi kokuzivocavoca.
• Uma ungakhathazeki ngokuqapha izinga lokushaya kwenhliziyo - futhi iningi labantu aligcini - likhumbule ukuthi lesi sifunda senzelwe ukuphakamisa izinga lenhliziyo kuze kube lapho uphefumula 'kanzima kanzima' esikalini esibhekwayo sokuzikhandla , kodwa ngaphandle kokuphefumula futhi akakwazi ukukhuluma nhlobo.

Yilokho kuphela. Ngikufisela inhlanhla. Ngazise ukuthi uhamba kanjani, noma uma unemibuzo.

> Imithombo:

> LeMura LM, von Duvillard SP, Andreacci J, Klebez JM, Chelland SA, Russo J. Lipid kanye namaphrofayin amaprofayili, ukuqina komzimba, ukubunjwa komzimba, nokudla ngesikhathi nangemva kokumelana, ukuqeqeshwa kwe-aerobic nokuhlanganiswa kwabesifazane abasebasha. I-Eur J Appl Physiol. (5-6): 451-8, 2000.

> Nader GA. Amandla afanayo kanye nokuqeqeshwa okukhuthazela: kusuka kumamolekli kuya kumuntu. I-Med Sci Sports Exerc. 2006 (Nov); 38 (11): 1965-70.

> Park SK, Park JH, Kwon YC, Kim HS, Yoon MS, Park HT. Umphumela wokuqeqeshwa kokuzivocavoca umzimba nokuvivinya umzimba ekusebenziseni amafutha emathunjini omama asebekhulile abaphakathi kakhulu. Journal of Anthropology Science and Applied Human Science , 22, 129-135, 2003.