Indlela yokuqeda amafutha anenkani
Ukuqeqeshwa kwamandla kunezinto eziningi kakhulu ezihambayo - amandla anyukile, ubuningi bomzimba nesimo somzimba, ukulinganisela okungcono nokuthungatha amathambo nokusebenza okuthuthukile kuzo zonke izici zokuhamba komuntu. Kodwa masithembeke, sonke sidinga ukuqeqeshwa kwe-aerobic noma ye- cardio . Iqoqo layo lezinzuzo ezibalulekile zomsebenzi kubandakanya ukuqina komzimba jikelele, imishanguzo enamandla, ukunyuka kwenhliziyo nephunga nokunyuka kwengcindezi yegazi ukubiza izinzuzo ezimbalwa.
Ukuphakamisa izisindo kungasishukumisela kalula endaweni ephakeme yokuzivocavoca ngaphezu komzamo wamaphesenti angu-75 odingekayo ukuze uthole i-afterburn (bheka Ingxenye 1), kodwa kuphela ukuqhuma okufushane. Lokhu akusiwo umzamo oqinile, wombuso ongenamathele futhi awushiseli amandla amaningi njengokugijima okuhle emshinini wokuhamba, umjikelezo noma umshini wokwahlula ngesivinini esilinganiselwe. Isibonelo, nansi ukubalwa kwamandla okusetshenziswa kwemishini ye-weight nge-cardio ngehora elilodwa lokuzivocavoca kusuka kuwebhusayithi ye-NAT Nutritional Analysis website. Lokhu kusekelwe lokhu kumuntu onamaphilenti angu-150 (ngaphansi kuka-70 kilogram).
- Ukugijima ngamaminithi angu-8 ubude bamamitha (5 amaminithi / km) - bashise ama-calories angu-852 (ama-kilocalories)
- Ukuphakamisa isisindo, izinsimbi ezinkulu, imishini noma amahhala - shiya ama-calories angu-409 (ama-kilocalories)
Izinombolo ziphuma njalo ezungeze okufanayo nanoma yikuphi ukuhlonishwa kwamandla wokubala. Ukuvikelwa kwe-aerobics njalo kuchitha amandla amakhulu kunokuqeqeshwa kwesisindo ngokuqhathaniswa okulinganayo.
Ungabona ngalokhu ukuthi kungani ama-cardio sessions abalulekile ekulahlekelweni kwamafutha.
Ingabe Kufanele Ngizivocavoca Ngaphambi Kokudla Kokudla Kokudla Kokudla Kokudla Kokudliwa?
Impendulo 'ayikho ngempela', ngoba noma ngabe uzoshisa amafutha amaningi esiswini esingenalutho, ekugcineni lokhu kuzokwenza umehluko omncane ngenxa yokusebenzisa amandla akho kanye nokusetshenziswa kwamandla kanye nokusetshenziselwa amandla okulinganisela, okungenani noma ngaphansi, phezu kwesikhathi sehora lama-24 .
Okubaluleke ngempela ukuthi amandla akho aphelele ayenayo futhi asebenzise imali, okungukuthi, ungakanani ukudla nokuthi usebenzise kangakanani futhi uhamba ngokujwayelekile.
Isu Elihle Kunazo zonke Lokulahlekelwa Kwezinto Zokulahlekelwa Kwezinto Zamafutha
Nasi isifinyeto salokho esikutholile kuze kube manje.
Ukwandisa imisipha ngokuqeqeshwa kwesisindo. Imisipha eyengeziwe isisiza ukushisa amandla amaningi ekuphumuleni, ngisho noma nje kancane. Lokhu kubizwa ngokuthi ukuphumula kwesisindo somzimba semisipha noma i-RMR. Imisipha eyengeziwe izoshisa amafutha amaningi esimweni esisebenzayo, isilinganiso sokusebenza samathambo uma uthanda, noma i-AMR, ngakho-ke ukuba nemisipha eningi ngokuqinisekile kuyosiza ukushisa amandla namanoni amaningi.
Phakamisa izisindo ezinzima kakhulu. Izisindo zokugqoka kumele zibe namandla, nenani lokuphindaphinda ligcinwe phansi kuze kube sekupheleni okuphakathi kwesilinganiso phakathi kuka-8 no-12 RM. Ukukukhumbuza, i-RM iyinhlawulo yokuphindaphindiwe, okusho isisindo esikhulu ongasiphakamisa ngenxa yale namba ye-reps ngaphambi kokukhathala. I-8-12 ingaphakathi kwezinga okufanele lihlinzeke amandla nokukhula komzimba kwemisipha.
Uma uhamba ngaphezu kwalokhu, tshela izikhathi ezingu-15 kuya kwezingu-20 kwisethi, noma ngaphezulu, ufika ebangeni lapho ungase ube ngcono khona ukwenza i-cardio ngenxa yokubuya emzamweni, ukushisa kwamandla, ukugijima okungcono, ukuhamba ngebhayisikili, ukuhamba noma ukugibela. Kuleyo namba yeziphindaphinda ngeke ukwazi ukwakha imisipha eminingi, ngakho ukuqeqesha okuphezulu kakhulu okuphindaphindiwe ngezinsimbi kunenani elincane ngaphandle kokuthi wenze inamba yangempela.
Yenza umsebenzi wokuvivinya umzimba. Uma ucabanga ukuthi ungasebenzisa amandla angakanani ngesikhathi sokuzivocavoca, izisindo noma i-cardio, kufanele wenze umsebenzi osebenzayo we-aerobic noma we-cardio ukushisa amafutha.
Zama i-cardio high-intensity. Ukuzivocavoca kakhulu, ngisho noma kuphefumula okuncane, kungase kuvuselele imetabolism futhi kutholakale ukuthi lawo mafutha ahlanganiswe ngesikhathi sokuzivocavoca. Yenza okunye okuphakeme kakhulu, kodwa ungadluli, ngoba ukushisa amanoni yiprojekthi yesikhathi eside futhi awufuni 'ukushiswa'. Uhlelo lokuqeqesha iqembu njengomjikelezo oqinile ojikelezayo ekilasini lungase lufanisane nale mfuneko. Esikhathini sokujikeleza kweqembu ukuqhuma ekilasini, ungakwazi ukusheshisa kuze kube phezulu kakhulu bese wehla uma udinga.
Izisindo kanye neCardio Circuit Training Programs
Ukuhlanganisa izisindo kanye ne-cardio esimisweni sesikhathi sokujikeleza kuyindlela enhle kakhulu yokushisa amafutha. Izifunda zesisindo zisekelwe emcabangweni wokuxuba ukuphakama okuphakeme nokuphansi kwe-cardio esifundeni. Lo mbono awuyena omusha, kodwa lokho engikwenzile kusebenzisa imishini eyisisekelo futhi kulula ukulandela.
- Umsebenzi wokuPhuthukisa weSisindo wokuPhuthukisa wePreight
- Uhlelo lokuqala lwezinsizakalo zesisindo
Inhlanhla neBelly Fat Blues.
---> Bheka futhi Ingxenye 1.
Izinkomba
U-Owen O. Ukuphumula izidingo zesimiso samadoda nabesifazane. IMayo Clin Proc 1988; 63: 503-510.
I-LaForgia J, iyabonakala RT, Gore CJ. Imiphumela yokuzivocavoca umzimba kanye nobude obuningi ekusetshenzisweni kokusetshenziswa kwe-oxygen ngokweqile. J. Sports Sci. 2006 Dec; 24 (12): 1247-64.