Uma kuziwa ekuzivocavoca, ingabe wake waqamba kancane? Kuyinto esingayenza sonke ngesikhathi esisodwa noma enye, mhlawumbe ngaphandle kokuyiqaphela.
Ukukopela kungabandakanya noma yiliphi inani lezinto: Kungenangqondo ukuhamba ngaphandle kokulalela, hhayi ukuphakamisa isisindo esanele sokukuphikisa, ungalokothi uphule noma uvele wenze okufanayo ngosuku nosuku ngaphandle kokushintsha okukodwa.
Ngezinye izikhathi ukukopela lapha noma kukhona okuhle, kepha uma wenza lezi zinhlobo zonke izinto, uzikhohlisa ngempela okuthile okubaluleke kakhulu ekuziphatheni nasekulahlekeni kwesisindo : Ukuthola isikhathi esiningi kakhulu ekusebenzeni kwakho isikhathi.
Akukhona nje ukushisa amakholori, kungenxa yokwazi imingcele yomzimba wakho ukuze ungayinselela leyo mingcele.
Ngakho-ke, ungaba kanjani umzimba ongcono? Nazi ama-hacks angu-5 okukugcina ekuqondeni nasemincane.
Sebenzisa i-Heart Rate Monitor
Uma usebenza, yikuphi okubaluleke kakhulu okudingeka ukwenze? Uma uthe, "Bonisa," yileyo impendulo enhle. Enye okuhle yilokhu: Qapha ukuzivocavoca kwakho .
Ukuqina lapho uthola khona iningi lebhokisi lakho uma uzama ukunciphisa isisindo ngoba usebenza kanzima, ama-calories angaphezu kwalokho owashisayo.
Uma ungaqapheli amandla akho, ukusebenza kwakho kungase kushaywe noma kungabanjwanga ngaphandle kokuthi uqaphele. Kulula ukwehlisa uma kungekho ukuphendula. Lokho kuhumusha ekusebenzeni okungakunikezi imiphumela oyifunayo.
Ngenkathi kunamathuluzi okuzithoba ongayisebenzisa, njengokuhlolwa okubonakalayo nokuhlolwa kwenkulumo Udinga okuthile okuhlose ngokwengeziwe, into engeke ikuvumele ukuba uqambe amanga kuwe ngokuthi usebenza kanzima kangakanani. Udinga umlingo wokushaya kwenhliziyo.
I-Heart Rate Monitor ye-Exercise engcono
Umqapha wokushaya kwenhliziyo (HRM) ungenye yezindlela ezingcono kakhulu zokwandisa isikhathi sakho sokuzivocavoca ngezizathu ezihlukahlukene. I-HRM inikeza:
- Ukulinganisa okulinganiselwe kokuzivocavoca kwakho . Ngokuqaphela izinkomba zenhliziyo yakho ezibhekiswe kuzo futhi uqiniseke ukuthi usebenza kulezo zindawo, ungakwandisa isikhathi sakho sokuzivocavoca futhi ugweme ukukhungatheka kwe-plateaus yokulahlekelwa isisindo. Okuningi mayelana nokubala izindawo zakho zokushaya kwenhliziyo nokuthi ungathola kanjani izinga lenhliziyo yakho .
- Akusekho futhi 'Ukusebenza okulula' - Kulula ukukhipha izinto lapho usebenzisa isikali sokuzikhandla esaziwayo. Uma uthola ukuphefumula kancane ungacabanga, "Muntu, ngisebenza kanzima!" Kodwa, umbhangqwana onesilinganiso sangempela senhliziyo futhi empeleni ungabona ukuthi usebenza kanzima kangakanani. Uma ubheka phansi bese ubona isilinganiso senhliziyo yakho kuphela, tshela, izintambo ezingu-110 ngomzuzu, eziwela esigabeni esilula esifudumele kakhulu iningi lethu, uyaqaphela ukuthi ungakwazi ukuqhuma amandla.
- Akusekho okwesibili-Ukuziqagela - Ukusebenzisa isilinganiso senhliziyo yakho, ungakwazi empeleni ukuhlela ukusebenza kwakho ngesonto ngalinye, ukhetha ukusebenza noma izilungiselelo ezikubeka ezindaweni ezihlukene ezingxenyeni zezinga lakho lenhliziyo. Isibonelo: Mhlawumbe ngoMsombuluko, ufuna ukusebenza kanzima ngokuqeqeshwa okuphakeme kokuvala isikhashana , ngakho uzama ukuthola isilinganiso senhliziyo yakho ekugcineni okuphezulu kwendawo yakho ngesikhathi sokusebenza kwakho. NgoLwesibili kungase kube usuku oluhle lokuzivuselela, mhlawumbe ukuqeqeshwa kombuso ngokulinganisela okukhulu . Ukusebenzisa umshini wokushaya kwenhliziyo yakho, ungaqiniseka ukuthi usebenza wonke amasistimu wakho wezandla futhi usebenza ezinhlobonhlobo zamandla, okuyindlela engcono kakhulu yokushisa amafutha amaningi, ugweme ukugwedla futhi ugcine umzimba wakho nomqondo wakho unentshisekelo.
- Indlela Entsha Yokulandelela Izinga Lakho Lokuzivocavoca Nezempilo - Ungase ungaboni lokhu, kodwa izinga lakho lenhliziyo lingaba yisilinganiso sokuqina. Kunezinto ezimbili ongayilandela ngokuqapha kwenhliziyo yakho: Indlela ukushintsha kwenhliziyo yakho kusebenza ngayo ngemuva kokusebenza okulandelayo futhi ukuthi isilinganiso senhliziyo yakho sithola kanjani ngesikhathi sokusebenza okuphezulu. Uma uqaphela ukuthi kufanele usebenze kanzima futhi kanzima ukuze ufinyelele izinga elifanayo lezinhliziyo, lokho kuyisibonakaliso sokuthi uthola amandla nakakhulu. Kodwa-ke, uma izinga lakho lenhliziyo liphakeme kunokujwayelekile, noma wenza imisebenzi efanayo ovame ukuyenza, lokho kungaba uphawu lokunakekelwa ngokweqile .
Lalela umculo olungile
Abaningi bethu bazi ukuthi ukusebenza ngaphandle komculo kufana nokudla ngaphandle kokudla: akunakwenzeka. Futhi zikhona ezinye izizathu ezinhle kakhulu zokubhala umculo uma usebenzise.
Kungani Umculo Ukwenza Ube Exerciser Engcono
Ucwaningo olulodwa, olwanyatheliswa ku- The Sports Journal , lubonisa ukuthi umculo ungaphazamisa ingqondo yakho ekukhathaleni, okwehlisa umqondo womzamo. Akukhona lokho kuphela, kungasusa isimo sakho sengqondo futhi kunciphise imizwa yokucindezeleka, ukucindezeleka, nentukuthelo.
Yiqiniso, umculo olungile ngumculo owuthandayo, ngakho-ke lokho kuyindawo engcono kakhulu ukuqala. Kodwa-ke, ucwaningo lubonisa ukuthi ukuvumelanisa umculo wakho nokuzivocavoca umzimba njengokuhamba, ukuhamba, noma ukuhamba ngebhayisikili kuhlotshaniswa namazinga akhuphukako womkhiqizo.
Indlela engcono kakhulu yokwenza lokho? Nge-App.
Thola i-Perfect Music App
- I-Motion Traxx - Lolu hlelo lokusebenza luhlinzeka ngezimo ezihlukahlukene zokuqondiswa kuzo zonke izinto kusukela ku-treadmill noma i-elliptical kuya kwibhayisikili elimileyo, konke okungumculo womculo we-funky. Lokhu kuphelele uma ufuna ukwenza ukuqeqeshwa okude kakhulu. Kukhona futhi i-Motion Traxx Podcast yamahhala (Deekron i-DJ ye-Fitness ayisayikugijima), kodwa ungathola amathani omculo kuma-BPM ahlukahlukene.
- Fit Radio - Lolu hlelo lokusebenza alunikeli umculo ku-BPM ethize, kodwa ungakhetha uhlu lwakho lwadlalwayo ngohlobo futhi uthola isilingo samahhala ngaphambi kokuthi ukhokhe.
- I-Rock My Run -Lokhu kuqoqwa kwama mixes omculo ekwakheni ama-BPM ngesikhathi sokuzivocavoca kwakho futhi futhi kuneMzimba Oqhutshwayo Music ™ ukulungisa i-tempo ukufanisa izinyathelo zakho noma i-goal cadence.
- I-PaceDJ - Lewebhusayithi esabekayo ikusiza ukuthi uthole umculo nomculo ophelele ohambisana nokuhamba kwakho okuphelele.
Buyekeza uhlu lwadlalwayo lwakho
Sebenzisa uhlu lwadlalwayo njengezingoma zokudlala ezingu-100 ezingcono kakhulu kanye nezinhlu zokudlalwayo ezingu-26 zokuzikhandla.
Engeza Izikhathi Ekusebenzeni Kwakho
Ukuqeqeshwa kwesikhashana akuyona into entsha futhi, eqinisweni, kuba yindlela entsha yokuqeqesha. Kungani? Ngoba lokhu kusebenza kufushane, okunamandla, futhi okuphumelelayo.
Ukurekhoda, ukuqeqeshwa kwesikhashana kumane kuhilela ukufaka amandla okwesikhathi esincane bese uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ubuyekeze. Yebo, lokho kuyincazelo ebanzi kakhulu, kodwa nginemininingwane ecacile kuwe.
Kungani Ukuqeqeshwa Kwesikhashana Kungenza Ube Exerciser Engcono
- Uma wenza ukuqeqeshwa okuphakanyisiwe okukhulu (HIIT), ungakwazi ukwakha ukukhuthazela ngokushesha kunokuba uqeqeshe isimo sombuso.
- Noma ubani angenza i-HIIT kusukela kusekelwe ekusebenzeni komuntu ngamunye okubonwayo. Lokhu kusho ukuthi kufanele usebenze kuphela ezingeni elizizwa likhulu kuwe. Lokhu kungase kube ukuhamba ngezinyathelo ezimbalwa, uma uqala, noma uphuma konke uma uphumelele. Lokhu kungase kube ukuphrinta konke noma kungase kuhambe ngokushesha kakhulu.
- Ukuqeqeshwa ukuhamba kwesikhathi kuhle uma ukhululeka kalula
- Ukuqeqeshwa kwesikhashana kungakwandisa i-afterburn , okusiza ukuthi ushise amakholori amaningi nangemva kokuzivocavoca kwakho
- Ukusebenza kwesikhathi sokuvala kusindisa isikhathi - Ngenxa yokuthi banamandla, bancane, bakunika isikhathi esengeziwe sokwenza ezinye izinto.
Zenzele Ukuqeqeshwa Kwesikhashana
Ukuqeqeshwa kwe-Aerobic Interval Training - Uma ungenawo wonke amandla okwamanje, ungakhathazeki. Ungaqala nge-aerobic ukuqeqeshwa kwesikhashana. Lokhu kuhilela ukusebenza kancane kancane kunokuhamba kwakho okuyisisekelo (noma ukunethezeka) isikhathi esithile bese ubuyela emuva ekuziphatheni okulinganiselwe. Nasi ukuzivocavoca kwe - aerobic okukunika umqondo walokho engikhuluma ngakho.
Ukuqeqeshwa Kwama-Anaerobic Interval - Lena uhlobo lokuqeqesha okude kakhulu (HIIT) ngokungagwegwesi, kukuyisa ezingeni 'loMbulali' endleleni 'ngisebenza kanzima ngayo?' isikali. Lokhu kusho ukuthi uyaphuma konke, ukushaya i-level 9 noma engu-10 kulokhu okukhishwayo okubonakalayo ngesikhathi sakho. Lokho kusho ukuthi awushiyi lutho ku-tank fuel, okwenza lokhu kube ukuqeqeshwa okunamandla kakhulu nokuthuthukisiwe.
Umsebenzi olula kakhulu we-7-Minute Workout
- Ukufudumala ngokuhamba endaweni noma eduze kwendlu cishe imizuzu emibili
- Imizuzwana engu-30: Isinyathelo sithinta ngezandla ezinkulu
- Imizuzwana engu-30: i-jumping puddle
- Imizuzwana engu-30: Isinyathelo sithinta ngezandla ezinkulu
- Imizuzwana engu-30: Ukuhlehla Kokuhamba Kwezintambo
- Imizuzwana engu-30: Ugijima noma u-Mashi endaweni
- Imizuzwana engu-30: High Knee Jogs
- Imizuzwana engu-30: Ugijima noma u-Mashi endaweni
- Imizuzwana engu-30: Izikebhe ze-Bear
- Imizuzwana engu-30: Isinyathelo sithinta ngezandla ezinkulu
- Imizuzwana engu-30: ama-Burpe
Hamba futhi uphinde uqhube umshini izikhathi eziningi ozithandayo. Qinisekisa ukuthi upholile phansi futhi ulula ekupheleni.
Izinhlelo Zokuqeqesha Zokuvala
- Isikhathi sokuvala sokuqeqeshwa kwe-HIIT nokusebenza
- Amasekhondi Oku-Pro - Ngiyakuthanda ngoba ungayisebenzisa ukuqeqeshwa okuvamile, ukuqeqeshwa kwe-Tabata, ukuqeqeshwa kwesifunda nokuningi.
- I-Minute Workout - Lolu hlelo lokusebenza lusekelwe ocwaningweni lwesayensi olushicilelwe ku- ACSM's Health and Fitness Journal esho ukuthi ukusebenza okufishane, okuphakeme kakhulu kuyisinqumo esihle kubantu abaxakekile, abacindezelekile.
- Ukusebenza + - Lokhu akuyona nje ukuqeqeshwa kwesikhashana, kodwa kuyindlela ejabulisayo yokudala noma yikuphi uhlobo lokuzivocavoca oyifunayo nomculo wakho.
Musa Ukuzivocavoca Nje - Nijabule
Ngezinye izikhathi, siyazikhohlisa ngokungazikhandla ngokwanele, ukweqa ukusebenza noma ukuliphonsa lapho siyazi ukuthi singasebenza kanzima.
Ezinye izindlela esizikhohlisa ngazo? Ngokwenza umsebenzi ohleliwe kuphela . Ungakhohlwa ukuthi isakhiwo esiningi singakuncipha, okwenza uzizwe uphisiwe futhi ujabule ngokusebenza kwakho.
Isikhambi esisodwa salokho ukuzinikela isikhathi esithile samahhala futhi wenze okuthile okujabulisayo.
Kungani Ukuzijabulisa Kungakwenza Ukuzivocavoca Kcono
Uyazi ukuthi kungani sizivocavoca? Isizathu esikhulu kungenxa yokuthi kufanele sikwenze. Siyazi ukuthi sihlezi kakhulu futhi sidinga ukulahlekelwa isisindo futhi kudingeka sihlale siphephile njengoba sikhula futhi sibheka, kodwa lokho esikukhohlwa yilokhu: Ukuhambisa imizimba yethu akudingeki njalo ngaleyo ndlela.
Ukuhambisa imizimba yethu kungaba yintokozo elula ukuthi konke lokho okusebenzayo okusivumela ukuthi sikujabulele.
Ukuzijabulisa nomzimba wakho manje bese kukukhumbuza okubalulekile: uzizwa uhle.
Indlela Yokufaka Isibongo
- Shiya i-watch yakho noma umsebenzi wokuqapha ekhaya - Khetha usuku lapho ungadingeki ukhathazeke ngesikhatsi (uma ungakwenza lokho) uphume ukuhamba noma ugijime. Qaphela indawo ozungezile futhi ukhohlwe ngama-kilojoule noma amandla noma isikhathi. Hlonipha i-rose!
- Dlala - Dlala nejaja, nezingane, nomlingani wakho. Noma uphonsa i-Frisbee, uphonsa ibhola, ulwe nenja yakho ... nje ukhohlwe ngokuphila okwesikhashana futhi uzifeze sengathi awunakho okukhathazayo ngakho.
- I-Hula Hoop - Kuyinto ejabulisayo, uma ukhumbule ukuthi ungayenza kanjani, futhi kuyisivivinyo esikhulu sokuqala.
- Hamba i-ice skating - Ukuwa phansi kushisa amakholori.
- Phuma intambo yakho yokugoma - Zama le Circuit Jump Rope noma ubeke umculo othile bese ugijima noma ngabe ufuna. Kuyinto enkulu yokuzivocavoca futhi ihlukile kunejwayelekile.
- Bhukuda njengengane - Ngena echibini bese ubona ukuthi ungabhukuda kangakanani lapho ubamba umoya wakho. Yenza i-front flips futhi ibuyele emuva. Hlala ezandleni zakho. Yenza izinto owake wazijwayele ukuzenza lapho usencane. Ngokuqinisekile, abantu bayobheka, kodwa okungenani uyajabula!
Phuma Endaweni Yakho Yokududuza
Indawo yokududuza inkulu. Ukuhamba ngezinga elincane elilula, uzizwa sengathi ungahamba ngaleyo nqamu kuze kube phakade.
Kulukhuni ukuvumela ukuhamba kwendawo enhle, ejabulisayo, ngiyazi.
Okwenza Ukududuzeka Kwakho Kukwenza Ukuzivocavoca Kcono
Ukuphuma kule ndawo ejabulisayo kunezinhloso eziningana. Okokuqala, kukuphoqa ukuba uphiphe inselele umzimba wakho futhi yindlela ewukuphela kwendlela yokwenza izinguquko zangempela, ezihlala njalo.
Okwesibili, kwakha ukuzethemba. Kungakhathaliseki ukuthi siyisebenzisa kangakanani, kunesimo esithile sokuqala sokwesaba ekuqaleni uma ukuqeqeshwa. Mhlawumbe kuzolimaza, mhlawumbe ngeke senze, mhlawumbe sizofa.
Kodwa, uma ujwayele ukuya lapho, uzokwazi ukuthi ungazinselela futhi ungenza okungaphezu kwalokho ocabanga ngakho. Unamandla kunakho ucabanga.
Indlela Yokuphuma Ngayo Induduzo Yakho
- Hamba ngokushesha - Engeza amasheya amancane okuhamba ngezinyawo zakho, ukugijima, noma ukugibela ibhayisikili. Bona ukuthi ungashesha kanjani ngaphambi kokuba uhambe kancane.
- Engeza umzimba we-plyometric ekusebenzeni kwakho. Uma usemshini, yonke imizuzu embalwa iphuma futhi yenza uchungechunge lwe-plyo jacks noma i-burpees
- Phakamisa kakhulu - Ungesabi izisindo ezinzima! Hamba kunzima kunokujwayelekile futhi ubone ukuthi ungaphakamisa kangakanani. Sebenzisa ifomu elihle, Yebo.
- Zama uhlobo oluhlukile lokuqeqesha - Zama isigaba se-spin noma i- yoga yangaphakathi . Uma ngokuvamile uthatha isigaba, zama ukuphuma ngaphandle bese ubona ukuthi lokho kuzwa kanjani.
- Shintsha amandla akho okusebenza - Zama izinhlobo ezahlukene zemishini - amaqembu esikhundleni sezingqungquthela noma imishini esikhundleni sesisindo samahhala.
- Ukuguqula ukuqeqeshwa kwakho - Enye yezindlela engizikhonzile zokuqeqesha ukuguqula izikhwepha zami futhi ngiqale ngokuzivocavoca kokugcina, ngisebenzise indlela yami. Lishintsha ngokuphelele indlela ukuqeqeshwa okuzizwa ngayo.
Imithombo:
Foster, Carl, Ph.D., Courtney V. Farland, noFlavia Guidotti, Ph.D. UHLU LOKUPHAKATHI LWE-ACE: HIIT vs Training Steady-State. " I-American Council on Exercise . I-American Council on Exercise. Iwebhu.
I-US Sports Academy. "Umculo eMidlalweni Nokuzivocavoca: Ukuvuselelwa Kokucwaninga Nokusebenza." I-Sport Journal . I-United States Sports Academy. Iwebhu