Finyelela Ukulinganisa Okuhle Kwemiphumela Oyifunayo
Ungathola ngokufanelekile ngokuzikhandla ngokuzikhandla kwe-triad yokuzivocavoca okungukuthi:
- Ukuphikiswa nokuqeqeshwa kwamandla
- Ukuqeqeshwa kwe-Aerobic-kugijima, ukuhamba ngebhayisikili, ukugoqa njll
- Isikhathi sokuqeqeshwa kwe-Anaerobic, ukuzivocavoca okusheshayo kuya kuya phezulu
Kodwa-ke, ukukhipha lezi zinsuku ngomphumela omuhle kungenza kube nzima, kuye ngokuthi isikhathi sakho kanye nemigomo yakho etholakalayo. Ngesikhathi, futhi ngumuphi umyalo wokumelana nokumelana ne-cardio ngeseshini esisodwa ngumbuzo othandwa kakhulu oceliwe ngabaqeqeshi bomuntu siqu.
Imibono iyahlukahluka. Udaba olufanayo luvela uma wenza ukuqeqeshwa kwesikhashana esiphakeme kakhulu. Ukuze kube lula imiqondo, ngoba lesi sihloko masinamathele ku-cardio nokuqeqeshwa kwesisindo.
Khetha izinhloso
Imigomo yakho yokuzivocavoca ingathinta indlela ohlanganisa ngayo ukuqeqesha isisindo nokuqeqeshwa kwe-cardio, ikakhulu uma uzimisele ukukwenza kokubili ngesikhathi esisodwa-ku-gym isibonelo. Imizuzu engamashumi amathathu ye-cardio ku-treadmill kanye nezenzo ezingu-10 zesisindo kuma-3 amasethi okuphindaphinda oku-10 kungase kube uhlelo oluvamile jikelele. Uma unesisindo esithile ne-cardio ngezinsuku ezahlukene noma ngisho ekuseni nakusasa ntambama nokuphumula okuningi phakathi, ukulandelana akuyona into ebucayi kakhulu.
Ngezikhathi ezixubene, umthetho jikelele ukukwenza ukuqondiswa kwakho okukhethiwe okugcina. Lokho kuzokwenza ukhethe okuthandayo kepha futhi kunikeza inzuzo ethile kusigaba sakho sokuqala sokufunda. Bona okuningi ngezansi.
Ukulahleka Kwemvelo / Ukulahlekelwa Isisindo
Kulesi simo, abanye ochwepheshe basikisela ukwenza i-cardio kuqala ngoba uzosebenzisa izitolo ze-glucose ze-muscle nesibindi bese ushisa amafutha ngokukhethayo ngokushesha ngemva kokusebenza kwezimpahla.
Uma umzimba unesifo se-glucose emisipha kuphenduka amafutha ukuze uphethiloli.
Lokhu ukucabanga okungamanga nokungaqondi kahle umzimba wokuzivocavoca ngoba awudingi ukukhomba ukushisa kwamafutha okushisa amafutha. Konke okudingeka ukwenze ukusebenzisa amandla kanye nokwehluleka kwamandla okusetshenziswa kwamandla kagesi kanye nokusetshenziswa kwamandla kuzoqinisekisa ukuthi ushisa amafutha .
Okwesibili, amaminithi angu-30-40 akwanele ukusebenzisa zonke izitolo zakho ze-glucose; udinga imizuzu engama-75-90 yomsebenzi ophakeme kakhulu ukuze ufike ekufikeni lapho amafutha ephenduka khona uphethiloli, futhi, njengabathile bezemidlalo, lokhu kuthatha ukuqeqeshwa ukufeza.
Noma kunjalo, uma unesikhathi esilinganiselwe futhi kufanele uhlanganise i-cardio nezisindo ngesikhathi esisodwa, ukwenza i-cardio kuqala noma izisindo kuqala ngeke zilimaze imigomo yakho yokushisa fat.
Uma imigomo yakho isondelene kakhulu nokuzivocavoca kwe-aerobic yokugijima noma yezemidlalo , kufanele wenze i-cardio yokugcina. Umsebenzi wezinsimbi unganciphisa ukuhambisana nokuhambisana (ukuqina). Awufuni ukuqeda iseshini ngezigqoko uma uqeqesha ukukhuthazela. Ngaphezu kwalokho, udinga ukukhomba izinto ze-aerobic zamaseli wamandla amaseli ukuze athole ukufaneleka kwe-aerobic.
Isakhiwo se-Muscle
Ukwakhiwa kwemisipha nokubunjwa komzimba ngokuvamile kudinga ukuthi ulahlekelwe amafutha ngesikhathi esifanayo, ngakho-ke imizuzu emihle ka-cardio engama-30 izikhathi ezimbalwa isonto ngalinye lingasiza ukugcina amafutha omzimba ephansi ngokusetshenziswa kwezindleko zamandla. Noma kunjalo, imibono ihluke ngokulandelana kwe-cardio nezisindo.
Esinye sezizathu ezivamile zokungenzi cardio kuqala ukuthi ungase ukhathele for izisindo zakho ukuzivocavoca futhi ulimaze, noma ukuthi ngeke ukwazi ukuphakamisa namandla anele ukufeza imiphumela emihle.
Akukho bufakazi noma yikuphi ukulimala kwanda uma wenza i-cardio kuqala ekusebenzeni.
Futhi ukukhathala kusuka esimweni sokulinganisela kwe-cardio kungenzeka ukunciphisa imiphumela yakho yokwakha imisipha ngoba ukhathele. Empeleni, i-lactate kanye nokukhathala emisipha kungenzeka ukuba yenze okuphambene ngoba umgomo wakho umonakalo wemisipha, ukulungiswa, nokuthuthukiswa kwemisipha. Izinhlelo eziningi zokwakha umzimba zenzelwe ukwenza ngokusemthethweni lokho, nge-high volume volume work.
Ngaphezu kwalokho, ukuqinisekisa ukuthi le nqubo yokuvuselela nokuthuthukisa imisipha iyenzeka, udinga ukwakha ukuhamba komzimba kokuhamba kwemisipha efanele.
I-muscle idinga ukukwazi ukuthatha amaprotheni ne-carbohydrate futhi iphumule ukuze ilungise futhi ivuse kabusha. Ukwenza imizuzu engu-30-40 ye-cardio ngemuva kokusebenza komzimba akuyona into enhle kuyo. Ukuphumula nokukwakha kabusha.
Amandla
Ukuze uthole imigomo yomzimba jikelele, bheka kokubili okungenhla. Kodwa-ke, uma imigomo yakho ikhulu kakhulu ukwakha amandla-abadlali be-Olimpiki nabase-Powerlifters isibonelo-udinga ukugxila ezintweni ezithwala kakhulu, okungukuthi, izinhlelo ze-1-5RM oziphakamisayo ezinzima ngokuphindaphinda okuphindaphindiwe. Udinga wonke amandla akho ohlelweni olunjalo. Ngenxa yalokhu, i-cardio warmup elula iyakulungiswa kodwa uzobekwa kangcono ngokunikezela ngokusebenza kwe-aerobic kwesinye isikhathi noma olunye usuku.
Izimiso ezifanayo ziyasebenza uma kufanele wenze ukuqeqeshwa kwe-cardio ngemuva kokusebenza ngamandla. Udinga ukuvumela ukuthi uhlelo lwe-neuromuscular luhlale phansi futhi lufake phakathi kokuzuzwa kwe-in-session yakho. I-Cardio yenze ngokushesha ngemuva kokuqeda amandla amandla okuba yinto ephazamisayo ngoba udala ukuphazanyiswa ezindaweni zokuphila.
Ungakubona lokho emigomweni eminingi, ngaphandle kokuqeqeshwa okunamandla okukhulu nokuqeqeshwa ukukhuthazela, ukwenza i-cardio kuqala kungenakwenzeka ukulimaza imigomo yakho. Ukuqeqeshwa kwamandla amadoda nabesifazane kuzosebenza kangcono ngokwenza i-cardio kwesinye isikhathi.