Kungani Ukugcina iMiscle ne-Bone Mass kusiza Ulahlekelwe isisindo
Ukuqeqeshwa kwesisindo kuyisici esibalulekile sokulondoloza isisindo esinempilo futhi kungenza ngcono imizamo yokulahlekelwa isisindo . Ucwaningo lubonisa ukuthi umsebenzi womzimba yisici esibaluleke kunazo zonke sokulondeka kwesisindo, ngakho qiniseka ukuthi ugcina izinga eliphilile lokulwa nokukhuluphala. Nakhu ukuthi umsebenzi wesisindo ufanelana kanjani nokulinganisa uma uzama ukugcina ama-pounds.
5 Izisindo zokuqeqesha isisindo sokulahlekelwa kwesisindo
Ungase ujwayelane nokwenza inombolo ethile ye- reps kumishini eminingi ehlukene, kodwa ukuqeqeshwa kwesisindo esinamandla, lapho wonke ama-muscle eqiniswa khona, futhi ufunda isisindo sesisindo ngokunyakaza okusebenzayo, kungathuthukisa amandla akho, futhi kwandise amandla akho ukulahlekelwa isisindo kule nqubo. Nazi izinhlelo ezinhlanu zokuqeqeshwa kwesisindo esinqunyiwe eklanyelwe ukuhambisa leyo nombolo esikalini bese uvimbela isisindo futhi. Qaphela ukuthi kulezi zinhlelo, uzobe ushukumisela okungaphezu kwalokho okungenzeka ungene kwiseshini yokuqeqeshwa kwesisindo esimaphakathi. Izinhlelo zezinhlobo ze- circuits nezinhlobo ze- bootcamp zifakiwe lapha:
- Ukuqeqeshwa kwesifunda kwabaqalayo
- Ukuqeqeshwa Kwesekethe Okuphakathi
- Ukuqeqeshwa Kwesekethe Okuthuthukisiwe
- I-Dumbbell Bootcamp
- Ukulahlekelwa Kwezinto Eziphezulu Zamandla
Umsebenzi Weight and Aerobics Hamba ngesandla
Njengoba kuchazwe kule nhloko ephezulu yokushisa amafutha , azikho izinqamuleli zokuqeqeshwa kwesisindo sokulahlekelwa kwamafutha. Njengoba kucatshangwe ngenhla ukuphakamisa izisindo ngenkathi kuhlanganisa nokuzivocavoca kwe-aerobic kungakwandisa ukuzivocavoca kwakho futhi kukunikeze umsebenzi omnandi kakhulu.
Ukwenza ukugijimela okunamandla noma ukuqhutshwa kwe-aerobics yeqembu noma umjikelezo ojikelezayo ihora kungashisa ama-calories angu-800 noma ngaphezulu, kuye ngokuqina. Ngokuhlanganisa izinsimbi ngokuzivocavoca kwe-aerobic uzothatha amandla amaningi kunokuba ungakwenza ngokwenza isisindo sesisindo esiqinile. Ngale ndlela, ukuqeqeshwa kwesisindo kuyahambisana nokuzivocavoca kwe-aerobic .
Ngokuhlanganisa lezi zindlela ezimbili zokuqeqeshwa ndawonye, ohlelweni lokuqeqesha lwesifunda isibonelo, uthuthukisa ikhwalithi nokuqina komsebenzi wakho.
Ukwakhiwa Kwe-Muscle Ukushisa Amakholori Angaphezulu
Ngisho noma ukuqeqeshwa kwesisindo somzimba esiqinile kunokwenza imisipha uma kwenziwa ngendlela efanele futhi njalo, futhi imisipha isebenzisa amandla angaphezu kwamandla kunamafutha, le nzuzo ingaba yinkimbinkimbi uma ihlanganiswe nokuzivocavoca okukhulu ukukhiqiza "okwedlulele" emva kwesikhathi - ukunyuka okuncane kokumisa umzimba ngemva umsebenzi wokuzivocavoca. Ukuqeqeshwa kwesisindo esiqinile akukhiqizi njengezindleko ezinkulu zekhalori njengama-calories asetshenziselwa isifunda esiqinile, i-bootcamp noma uhlelo lohlobo lwesikhashana.
I-Perfect Mix ye-Weight Training kanye nomunye umsebenzi womzimba
Ngamafuphi, ukuqeqeshwa kwesisindo kungaba yingxenye yempumelelo yokuqeqeshwa kokulahlekelwa kwamafutha. Kodwa kudingeka ufake i-aerobic, futhi mhlawumbe i-anaerobic ( high-intensity ) ukuqeqeshwa kwenkuthalo ukuze uqiniseke ukuthi ufinyelela ekusebenziseni amandla okusebenzisa amandla futhi ushise amakholori amaningi njalo uma usebenza. Njengoba ufunda ukusebenzisa ukuqeqeshwa kwesisindo ekulahlekelweni kwesisindo sakho kanye nokuzikhandla kwesisindo, qhubeka uzibekela inselele ekuthuthukiseni nasekuvuseleleni umshini wakho wokuzivocavoca ukuze ungakhathazeki noma ushiswe wenze into efanayo.
Gcina itsha futhi uthole ukuxuba okuphelele kwamasu wokusebenza okusebenzela wena.