Ingabe umyalo wokuzivocavoca wenza okuhlukile emzimbeni wakho?
Yini okufanele uyenze kuqala, ukuzivocavoca komzimba noma ukuphakamisa isisindo? Noma ingabe i-oda lokuzivocavoca lingakhathazeki nakakhulu?
Impendulo incike ngempela kulokho ozama ukukufeza.
Ayikho imilingo ekhethekile ekuzivocavoca umzimba, kodwa ezinye izizathu ezingabhekana nazo zihlobene namandla okuthola umzimba , izimbangela zokukhathala kwemisipha , kanye nobungozi bokulimala ngesikhathi sokuzivocavoca.
Ngokuvamile, ukuzivocavoca owenzayo uma unamandla okwanele kwenziwa ngenhla ephakeme ngokugxila nokusebenza kahle. Ukuzivocavoca lapho uhlinzeka ngamandla akho phansi kusebenza kancane futhi kungenzeka ukuthi kubangele ukulimala.
I-oda lokuzivocavoca lingase libheke uma uzama ukufeza umgomo othize, njengokwakha isisindo noma ukuthuthukisa amakhono ezemidlalo, noma uma usuvele unesimo esiphakeme kakhulu sempilo.
Iziphakamiso ze-oda lokuzivocavoca
Abadlali abaningi bezokuzilibazisa bangakugwema lo mbuzo ngokuphelele ngokwenza i-cardio nokuqeqeshwa kwesisindo ngezinsuku ezahlukene. Enye indlela ukwenza kokubili ukukhuthazela nokuqeqesha amandla ngesikhathi esifanayo nokuqeqeshwa kwesikhashana noma imizila yokuqeqeshwa kwesifunda okunikeza ukuqeqeshwa komzimba okuphelele ngesikhathi esilinganiselwe.
Ngisho noma kungekho magic ekuzivocavoca umzimba, ezinye izinto zibonakala zisebenza kangcono kunezinye. Uma unemigomo ethile, sebenzisa izeluleko ezilandelayo mayelana nokuhleleka kokuzivocavoca:
Uma Inhloso Yakho Kuthuthukisa Impilo Yonke
Ukuze uthuthukise impilo yonke, akunandaba ukuthi uphakamisa izinsimbi kuqala noma uqeqeshe ukukhuthazela kuqala. Eqinisweni, ungenza kokubili ngesikhathi esifanayo nokuqeqeshwa kwesikhashana noma imizila yokuqeqesha isifunda noma ungase uphinde ukhiphe isisindo kanye nezinsuku zokukhuthazela uma ukhetha.
Futhi Bheka
Ukuqeqeshwa Kwesikhashana
Ukuqeqeshwa kwesifunda
Cross Training
Uma Inhloso Yakho Yandisa Ukukhuthazela Kwezinhliziyo
Ukuze wakhe futhi ulondoloze ukukhuthazela kwenhliziyo, kufanele wenze ukuvivinya umzimba kokuqala, uma unamandla amaningi okusebenzisa ibanga elide. Engeza ukuvivinya umzimba ngokuphindaphindiwe 2 kuya kwezi-3 ngesonto, noma ngemuva noma uhlukanise nomsebenzi wokukhuthazela ukuze uthuthukise amandla emisipha futhi unciphise ingozi yokulimala. Ukuphakamisa ngaphambi kokusebenza akukhuthazwa ngoba ukwandisa ingozi yokulimala ngenxa yokukhathala kwemisipha.
Futhi Bheka
Ukuqeqeshwa Ukukhuthazela Kwezemidlalo
Izimiso Zemibukiso Yezemidlalo
Uma Inhloso Yakho Yandisa Ubukhulu Bamasosha Namandla
Ukwandisa usayizi we-muscle kungaphumelela kakhulu ngokuphakamisa izisindo kuqala lapho umthombo omkhulu wamandla omzimba we-muscle contraction ( glycogen ) uphezulu . Uma wenza ukudlala kakhudlwana kwe-cardio ngaphambi kokuphakamisa, ususa i-glycogen, okwenza ukuqeqeshwa kungasebenzi.
Futhi Bheka
Ukudla Ukuqeqesha Amandla noKwakha Isakhiwo
Ukuqeqeshwa Okunamandla Amandla
Uma Inhloso Yakho Kuyi-Calning Burning ye-Loss Fat
Uma umgomo wakho oyinhloko ukushisa amakholori amaningi ngangokunokwenzeka ngesikhathi esisodwa, cishe kungcono ukwenza i-cardio kuqala bese uphakamisa izinsimbi ngokulandelayo. Ayikho imilingo ngemuva kwalokhu; kulula kakhulu ukuthi abantu abaningi bashise ama-khalori amaningi ngesikhathi sokuzivocavoca uma beqala i-cardio.
Kodwa-ke, cishe noma yikuphi ukuhlanganiswa kokushisa ama-khalori amaningi ngenkathi bedla ambalwa kuzoholela ekulahlekelweni kwamafutha.
Abanye abantu bafezekisa ukulahlekelwa kwesisindo esikhulu ngaphandle kokushintsha kokudla; abanye bakwenza nje ngokuqeqeshwa kwesisindo . Ukuphakama kwesisindo kuyashisa ama-kilojoule; Eqinisweni, kuvame ukushisa ama-khalori amaningi ngeminithi kunokwenza umsebenzi wokukhuthazela. Inkinga ukuthi abantu abaningi bakhathala ngokushesha lapho bephakamisa izisindo, ngakho-ke abakwazi ukwenza lo msebenzi uma nje behamba, ibhayisikili noma basebenzisa umshini we- elliptical . Umphumela wokuphela wukuthi amakholori aphelele ashiswa ngomsebenzi wokuzivocavoca avame ukuba ngaphezulu kulabo abenza ukuvivinya umzimba kuqala, ngoba nje bangasebenzisa isikhathi eside.
Ekugcineni, indlela engcono kakhulu yokulahlekelwa ngamafutha omzimba ukuhlanganisa ukukhuthazela kokuzivocavoca nokuvivinya umzimba futhi, okwenzeni, ukwenza izinguquko zokudla.
Futhi Bheka
Burn Calories More nge High-Intensity Ukuzivocavoca
Indlela I-Carbohydrates Ehlinzeka Ngamandla Okuzivocavoca
Ukubunjwa komzimba - I-Fat Body - Isisindo somzimba
Uma Injongo Yakho Kungcono Ukuthuthukisa Amakhono Ezemidlalo Ekhethekile
Uma uqeqesha imidlalo ethile, uzodinga ukuklama ukuqeqeshwa kwakho ukuze uhambisane nezidingo zalowo mdlalo. Kungakhathaliseki ukuthi ukuphikisa noma ukuqeqeshwa kokuqeqesha kuqala kuxhomeke ezimfuno zezemidlalo, izinga lakho lamanje lamanzi kanye nemigomo yakho jikelele. Uma ungaqiniseki ukuthi yiluphi uhlobo oluhle lokuqeqeshwa kwezemidlalo yakho, kuyasiza ukubhalisa ubuchwepheshe bomqeqeshi noma umqeqeshi womuntu siqu .
Abadlali be-Elite benza umsebenzi wokuzivocavoca othize ohlanganisa izinsuku, amasonto nezinyanga. Ukuqeqeshwa okukhethekile kwezemidlalo kulandela inkathi yokuncintisana futhi kusetshenzwe ngokucophelela ukuze abagijimi "bafike phambili" ekuphakeni kwenkathi. Ukuqeqeshwa kwabo kwakha isisekelo esijwayelekile sokuqina komzimba futhi kugxila emakhono athile, ukunyakaza, ngisho nezingxenye ezithile ezingokwengqondo ukuze kuhlinzekelwe umncintiswano ngaphezu komncintiswano. Lezi zinhlelo zibukeka njengepiramidi futhi zimboze yonke imithi yokuqina (amandla, ukukhuthazela, ukuguquguquka, ubuciko, ingqondo, njll ...) phakathi nenkathi yonyaka.
Futhi Bheka
Indlela Yokunciphisa Imidlalo Yakho
Ukuqeqeshwa okwezemidlalo
Ingabe Udinga Umqeqeshi Wakho?
Uma Inhloso Yakho Kufanele Yibambisane Futhi Igcine Uhlelo Lokuzivocavoca
Ukuze unamathele ekuzivocavoca umzimba, kudinga ukulingana nokuphila kwakho kwansuku zonke nokuphila kwakho. Kufanele futhi uzizwe kahle kuwe. Ngenxa yalesi sizathu, kuyasiza ukukhetha uhlobo lokuzivocavoca, umyalelo wokuzivocavoca kanye nesikhathi sokuzivocavoca ngokuvumelana nalokho okusebenza kahle kakhulu emzimbeni wakho. Kungenzeka ukuthi uzimisele ukuzizwa uzizwa kangcono uma uqala ukuzivocavoca kuqala bese wenza izinsimbi. Ungathola futhi ukuthi umzimba wakho uphendula kahle uma uphakamisa izinsimbi ngesikhathi esisodwa sosuku bese ugijimela kwenye. Kulungile ukuvumela umzimba wakho, imizwelo noma intshisekelo ukuthi inqume ukuthi usebenza nini.
Futhi Bheka
Amathiphu Kwabalandeli Abasizi
Isikhathi Esihle Sokuzivocavoca?
Ukuqalisa futhi Ukunamathela Ngokuzivocavoca
Imithombo:
Drummond MJ, Vehrs PR, Schaalje GB, i-AC Acc. Ukulandelana kwe-Aerobic nokumelana nokuvivinya umzimba kuphazamisa ukusetshenziswa okwedlulele kokusebenzisa i-oxygen. I-J Strength Cond Res. 2005 Meyi; 19 (2): 332-7.
I-Palmer CD, i-Sleivert GG. Ukuncintisana komnotho kuphelelwe amandla ngemuva kokuzivocavoca okukodwa. J Sci Med Sport. 2001 Dec; 4 (4): 447-59.