Indlela Yokunciphisa Isisindo Ngokuzivocavoca Ngesikhathi Sokuqeda Isikhathi

Izwa sengathi i-fluffy? Hlela amahomoni akho.

Ukushisa okushisayo, ukucasula, ukukhathala, ukucindezeleka, ukuleleka, isikhumba esomile, ukuzwa ukuhlanya, ukuzonda wonke umuntu nakho konke nokugcina, kodwa hhayi okungenani, ukuzuza kwesisindo. Lezi ezinye zezimbonakaliso esizizwayo lapho sibhekene nesikhathi esisodwa noma, njengoba sivame ukuyibiza, ukuyeka esikhathini sokuqala. Isibonakaliso esibi kakhulu sokuya esikhathini, yiqiniso, yisisindo somzimba. Ngokungazelelwe, kunenkani futhi konke kugxile phakathi nendawo, kusinikeza ukuphazamiseka okusha abanye bethu abangazange babhekane nakho ngaphambili.

Kungakhathaliseki ukuthi encane noma enkulu kangakanani, ukuthi isebenza kanjani noma ivila, ithaphaza cishe bonke abesifazane futhi isenza sihlaziye.

Okunye okuhlangenwe nakho okwabelwana ngabafundi bami:

Kuthunyelwe ngu-'Fromated ': "Angazi ngempela ukuthi ukuphuma esikhathini sokuqala kuqale, kodwa ngiyazi ukuthi ngiqedile nini ngenxa yokuthola inzuzo enkulu, ama-30lbs angaphansi konyaka."

'ukuqala nje' wabhala: "Inzuzo yesisindo iqala nje (ama-3 lbs ezinyangeni ezimbili) ... Ngangihlale ngincipha, ngakho-ke ngithola isisindo futhi ngingakwazi ukuwususa ngokusebenzisa okuningi futhi ngiphinde nginqume izingxenye ngimangalisa futhi ngiyavuma ukuthi ngizizwa ngicindezelekile ngakho. "

Ucindezelekile, uphonswe, udidekile ... noma ngabe uzizwa kanjani, awunedwa futhi akuyona iphutha lakho . Kuyinto inqubo yemvelo sonke esibhekene nayo. Yiqiniso, lokho akukwenzi kube lula nakakhulu uma leyo 'nqubo yemvelo' ibangela ukulahlekelwa kwesisindo ukuthi ihambe kancane kunama-milasses ngoJanuwari. Kodwa-ke, uma wazi ukuthi yini ongayilindela futhi uzinikele ukwenza okuthile ngakho, ungenza umehluko.

Iphoyinti lakho lokuqala lokuhlaselwa kuyinto evamile, ikhwalithi yokuzivocavoca ikhwalithi.

Ukuzivocavoca Ukulahlekelwa Isisindo Ngesikhathi Sokuqeda Isikhathi

Ngabe udinga ngempela ukudlala umzimba ? Impendulo emifushane: Ngaphezu kwakho ucabanga. Iningi labachwepheshe batusa okungenani amahora amabili nemaminithi angu-30 ngesonto wokuzivocavoca okulinganiselayo futhi yindawo enhle yokuqala.

Kodwa-ke, ukuze ulahlekelwe isisindo ngesikhathi sokuya esikhathini, kungase kudingeke usebenze kuze kusebenze amahora angu-4 noma ngaphezulu ngesonto ngalinye. Kuyinto ephathekayo edabukisayo ukuthi wena osekhulile, ukuzivocavoca okuningi okudingayo ukuvimbela ukuzuza kwesisindo kanye / noma ukulahlekelwa isisindo.

Kodwa-ke, yini oyenzayo uma ukuvivinya umzimba kubaluleke kakhulu kunokuthi ukwenza isikhathi eside kangakanani. Ukudala isimiso esiqinile, esibanzi kuzokusiza ukuthi uthole okuningi kunoma yikuphi isikhathi onakho futhi uhlelo lwakho lokuqala lwebhizinisi uhlelo lwakho lwe-cardio .

I-Cardio yokulahlekelwa kwesisindo

Kungani? I-Cardio iyindlela yakho yokuqala yokuzivikela ekubhekaneni nesisindo esiningi futhi, ngokuqinisekile, ukuqala inqubo yokulahlekelwa isisindo. I-Cardio ikusiza ukuthi ushise ama-khalori futhi ikuvikele kwezinye izindaba zezempilo eziphakama lapho sifika esikhathini sokuya esikhathini, njengesifo senhliziyo nokuphefumula kwamathambo.
Malini? Uma ungumuntu omusha wokuzivocavoca, funda izinto eziyisisekelo zokusetha uhlelo lwe-cardio lokulahlekelwa isisindo .

Kungcono ukukhulula kulo ukuze ugweme ukulimala kanye ne-SIEL (ukulahlekelwa okungazelelwe okusheshayo) ngokuqala ngento elula - tshela, izinsuku ezingu-3-5 zokuhamba okusheshayo emaminithini angu-20-30, noma kungakhathaliseki ukuthi ungahamba isikhathi eside kangakanani.

Uma usuvele wenza umsebenzi wokuzivocavoca we-cardio futhi awunciphisi umzimba , ngiyazi ngokuphelele indlela okhungathekile ngayo. Yilapho lapho udinga ukubuyela emuva futhi wenze izinguquko ezithile ohlelweni lwakho.

Ngithola kanjani okuningi ekusebenzeni kwami ​​kwe-cardio?

1. Gwema i-Sweat - Uma uvame ukuhlala ekugcineni okuphansi kwenkundla yakho yezinga lokushaya inhliziyo , noma lokho esikubiza ngokuthi kaningi okubizwa ngokuthi 'indawo egcwele amafutha ,' ungase uthole kunzima ukulahlekelwa isisindo. Lelizinga lokuqina likhulu kubaqalayo futhi libuye lihle ngomsebenzi ojwayelekile nje emini. Kodwa, ukusebenza ngendlela yakho kuze kube se-cardio enamandla kakhulu kuzokufaka endaweni yekhalori-evuthayo okudingeka ulahlekelwe yi-fat . Zama ukwengeza okufushane, ukusebenza okuphezulu ukusiza ukuthi ushise amakholori amaningi kokubili nangemva kokusebenza kwakho okufana nalokhu:
   • Ukuqeqeshwa Kwesikhashana - Ukwenza okunye okusetshenziselwa ukuzivocavoca okuphezulu nokuzikhandla kuyindlela enhle yokusebenza kanzima isikhathi esincane kakhulu, okuvumela ukuthi ushise amakholori amaningi kunokusebenza okuphansi kakhulu. Ukuqeqeshwa kwesikhashana kuyindawo enhle ukuqala kwabaqalayo, ngoba ungakwazi ukuyiqeqesha nge- aerobic ukuqeqeshwa kwesikhashana , okungajwayelekile, futhi usebenze ngendlela yakho kuze kufike ekuqeqesheni kwe-interval of anaerobic . Izibonelo Zokusebenza Ukuqeqeshwa Kwesikhashana.
   • Ukuqeqeshwa okuPhezulu kokuPhepha okuPhezulu (HIIT) - HIIT kufana nokuqeqeshwa kwesikhashana, kodwa kugxile ekusebenzeni endaweni yakho ye- anaerobic - Indawo lapho ungasebenza khona isikhathi esifushane kakhulu - Ngokujwayelekile amasekhondi angu-30-120, noma iNqanaba 9-10 kule shadi lokuzikhandla elibonakalayo . Lokhu nakanjani ngenxa yokuzivocavoca okunomsoco.
   • I-Tabata - Ukuqeqeshwa kweTabata kungenye uhlobo lokuqeqeshwa kwe-HIIT okubandakanya ukwenza umsebenzi ophezulu kakhulu wokuzivocavoca imizuzwana engu-20, ukuphumula imizuzwana engu-10 kuphela nokuphindaphinda lokho imizuzu engu-4. Ukuze usebenze ngokujwayelekile we-Tabata, uzophinda ukuthi cishe izikhathi ezingu-4 noma eziyisihlanu mayelana nokuqeqeshwa kwamaminithi angu-20. Ukusebenza ukuzama: I- Tabata Cardio Workout , Umsebenzi we- Tabata Strength , I- Tabata Low Impact Workout .

1. Cabanga ukusebenzisa umshini wokushaya kwenhliziyo - Amaklayenti amaningi angena kimi ngaphandle komqondo wangempela wokuqapha ukusebenza kwabo , okwenza ukwenza lokhu kusetshenziselwa ukusebenza okunamandla kunzima ukulinganisa. I-monitor rate ye-heart ingenye yezindlela ezingcono kakhulu zokuqapha ukuqina kwakho, okunika ukufaka isibonelo kokulinganisa kwenhliziyo yakho, okuyindlela enhle yokubona uma udinga ukuyibuyisela phansi noma ukuyicindezela kancane. Funda ukuthi ungathola kanjani izinkomba zenkokhelo zenhliziyo yakho futhi indlela engcono kakhulu yokusebenzisa umlingo wokushaya kwenhliziyo ukulandelela amandla akho .

1. Gxila ku-FITT yakho . - Uma ujwayele ukwenza imisebenzi efanayo ngokuphindaphindiwe, zama ukushintsha isakhi esisodwa noma ngaphezulu kokusebenza kwakho usebenzisa isimiso se-FITT. Lezi zakhi zifaka:
   1. Imvamisa - Ungabe wengeza usuku noma ngaphezulu kwe-cardio? Akudingeki kube yihora ... nje ukuqeqeshwa okunye okungaphezulu kuka-15 noma 20 ngezikhathi ezithile kungenza umehluko.
   2. Ukuqina - Lokhu kungenye yezakhi ezilula ukushintsha. Ngokumane uhlanganise ama-sprints ambalwa ekuhambeni kwakho noma ukuphakamisa intaba ende, ungashisa ama-calories amaningi phakathi nokuzivocavoca kwakho. Noma cabanga ukuzama ukusebenza okuphakathi kwesikhathi esisodwa noma kabili ngesonto.
   3. Isikhathi - Ungakwazi yini ukungeza isikhathi esengeziwe ekusebenzeni kwakho okuvamile? Uma uphonswe ngaphandle, lokhu kungase kungabi yindlela yokukhetha, kodwa abaningi bethu banganezela kalula imizuzu engu-10 kokusebenza okukodwa noma kokubili futhi leyo mizuzu engu-10 ungashisa ama-khalori amaningi. Burn amakholori angu-100 ngemizuzu engu-10 .
   4. Thayipha - Ngesikhathi sokugcina uzame umsebenzi omusha? Sonke sinemisebenzi esiyithandayo, kodwa umzimba wakho usebenza kahle uma wenza umsebenzi ofanayo ngokuphindaphindiwe, ngaleyo ndlela uvutha amakholori ambalwa. Noma nini uma uzama okuthile okusha, umzimba wakho kufanele usebenze kanzima kuyo, okuzokusiza ushise amakholori amaningi.
2. Cabanga ukuqasha umqeqeshi - Uma uzizwa sengathi wenza konke phansi kwelanga futhi umzimba wakho usenenkani, cabangela ukusebenza nomqeqeshi. Ngezinye izikhathi udinga nje usizo olungaphandle ukuze uthole indlela engcono kakhulu yokufinyelela imigomo yakho.

Zama le Workout Cardio Workout ye-HIIT 40-20 . Ukusebenza okuningi kwe-cardio kuwo wonke amazinga wokufaneleka.

Ukuqeqesha Amandla Ukulahlekelwa Isisindo

Kungani? Ukuqeqeshwa kwamandla kuyithuluzi elinamandla kunayo yonke ekushintsheni umzimba wakho, ekunciphiseni ama-belly fat kanye nokwakha izicubu ezincibilikisa umzimba ezandisa umzimba . Ukuba nomzimba emzimbeni wakho kufana nokuba nemali ku-akhawunti yakho yokulondoloza. Yisipho esiqhubeka sinikeza isikhathi eside ngemuva kokuthi ukuqeqeshwa kwakho sekuphelile.
Malini? Umthetho ojwayelekile okungenani kabili ngesonto kuwo wonke umzimba wakho, kodwa ungaphinda uwuhlanganise nokusebenza kwakho kwe-cardio.

Bheka isigaba esilandelayo ku-Conditioning and Circuit Training.

Ngifinyelela kanjani ekusebenziseni kwami ​​ukuqeqeshwa kwamandla?

1. Phakamisa inzima . Uma uphakamisa izisindo njalo, usendleleni efanele, kodwa wena uphakamisa indlela efanele? Uthola izikhathi ezingakanani ekupheleni kwesethi bese uyeka ukuphakamisa, noma ngabe ungase uqhube ngaphezulu? Abaningi bethu benza lokho, ukuphanga imizimba yethu yalowo muscle oyigugu kudingeka sishise amafutha nama-khalori. Ingabe lokho kusho ukuthi udinga ukukhipha ama-dumbbells angu-40-lb? Akunjalo ngempela. Kusho nje ukuthi kufanele uphakamise ngangokunokwenzeka ngangokunokwenzeka ngenombolo ye-reps oyikhethile. Ngakho uma wenza izintambo ezingu-12, impendulo yeshumi nambili kufanele ibe yi-rep yokugcina ongayifeza. Funda kabanzi mayelana nokuthi ungakhetha kanjani isisindo sakho .
2. Target umzimba wakho wonke - Ngokuvamile abesifazane bathanda futhi bakhethe izingxenye zomzimba ezisebenzayo ngokusekelwe lapho bafuna ukuncipha khona. Inkathazo, ukuqeqesha indawo akusebenzi futhi uzothola okuningi ekuqeqeshweni kwakho uma uhlanganisa umzimba wakho wonke ohlelweni. Qinisekisa ukuthi usebenza wonke imisipha emzimbeni wakho - Isikhumba , emuva , amahlombe , ama- biceps , i- triceps , i- abs kanye nomzimba ophansi- okungenani kabili ngesonto.

1. Gxila emisebenzini ye-compound - Njengamanye amaphutha angenhla, enye eyinhloko yenzelwa ukuzivocavoca okusebenza ngomzimba owodwa kuphela. Isibonelo, uthi ufuna ukusebenzela ithanga langaphandle. Ungase ufike phansi ukuze uphakamise imilenze ethile, yebo, isebenza ngaphandle kwethanga langaphandle kodwa, ngeshwa, lufana nokuchitha isikhathi. Akukhona kuphela ukuthi awukwazi ukubona ukunciphisa amafutha emathangeni, awusatshisi amakholori amaningi kakhulu nalowo msebenzi. Ngakolunye uhlangothi, uma wenza i- squat ehlangene enebhande , uzosebenza ngethanga langaphandle kanye neminye imizimba emzimbeni wakho ophansi. Futhi, ngoba usukume futhi uhilela amaqembu amaningi ama-muscle, ushisa amakholori amaningi. Ezinye izibonelo zifaka:
   1. Izikwele
   2. Ukujima
   3. Ama-lunges
   4. Hamba i-Dips
   5. Imigqa

Thola ukusebenza okuqeqeshiwe kwamandla onke kuwo wonke amazinga wokufaneleka .

Kulungile, une-cardio yakho futhi unamandla akho. Yazi ukuthi yini okunye okudingayo? Umsebenzi omusha ophezulu wokuvusa ngempela ama-khalori bese uthola ukuthi umzimba wakho uhamba kanjani.

Ukuqeqeshwa kweMetabolic and Training Circuit

Kungani? Isimo se-metabolic kanye nokuqeqeshwa okujulile kwesifunda kuhloswe kuzo zonke izinhlelo zakho zamandla, kukusiza ukuthi ushise amakholori amaningi ngesikhathi sokuzivocavoca kwakho, kodwa nakakhulu, ukukunika emva kwesikhathi eside . Ngenxa yokuthi usebenza kanzima ngalelizinga lokuqeqesha, kuthatha umzimba wakho isikhathi eside ukubuyisela umzimba wakho emkhatsini, oshisa amathani amakhalori angaphezulu mahhala.

Malini? Uma ungumqali, faka ukuqeqeshwa kwesikhashana sokuqala futhi usebenze ngendlela yakho kuze kube sezingeni eliphezulu kakhulu loqeqesho. Uma kungenjalo, qala kanye kanye ngesonto bese ubona ukuthi lokho kuhamba kanjani. Uma ukusebenza kwakho kuhle futhi uzizwa kahle, ungase ufune ukwenza njalo kaningi. Vele uqiniseke ukuthi uzinika isikhathi esanele sokuphumula ukuze ugweme ukulimala nokuqhutshwa ngokweqile .

Ngithola kanjani okuningi kakhulu kuMetCon noma ku-Circuit Training Workouts?

1. Khetha umzimba we-9-12 ohlanganisa ukuxuba kwe-cardio ephezulu (noma umthelela omkhulu noma umthelela ophansi ) nokuzivocavoca amandla amandla . Lo msebenzi kufanele ube mfushane kakhulu futhi unzima kanzima, cishe amaminithi angu-10-20, ngakho-ke ufuna izivivinyo ezizokwenza inselele ngempela, njengezinyathelo eziboniswe ku- 10-Minute Workout ye-MetCon Workout .
2. Ukuzivocavoca okunye ukuze iqembu elilodwa lemisipha lihlale ngenkathi elinye lisebenza. Isibonelo, yenza umzimba wokuvivinya umzimba, njengama-pushups, ulandelwa ukunyakaza komzimba okuphansi, njengamaphaphu amapayipi.

1. Yenza umsebenzi ngamunye isikhathi eside ngangokunokwenzeka ngefomu elihle, endaweni ethile phakathi kwemizuzwana engu-20-60 noma i-15-20 reps. Hamba konke, uma ungakwazi.
2. Gcina ukuphumula kwakho phakathi kokuzivocavoca kakhulu, cishe imizuzwana engu-15 noma ngaphansi. Ungadinga isikhathi sokuphumula eside uma uzama lolu hlobo lokuqeqesha. Vele ufinyelele izikhathi zokuphumula ngamasekhondi ambalwa ngokuzivocavoca.

1. Yenza lolu hlobo lokuzivocavoca cishe izikhathi ezingu-1-2 ngesonto (ngaphezulu uma uphumelele) ukugwema ukulimala.

Ukusebenza Okuqhubekayo Kwezokujikeleza.

Imisebenzi Yomzimba-Ukusebenza Nokusebenza

Kungani? Udinga ukuphumula. Ukubhekana nokunqamuka kokuya esikhathini kufana nokuhamba esihogweni nokucindezeleka kuphela kunomthelela ekuzuzeni isisindo . Ukucindezeleka kungashukumisa nezinye izimpawu zokuya esikhathini, okwenza konke kubi nakakhulu kunalokho okumele kube khona. Imisebenzi yomzimba ingakufundisa indlela yokunciphisa, ukuphefumula, ukuyeka ukucindezeleka nokugxila okwamanje.

Konke lokhu kungakusiza ukuba uthole ama-hormone akho okucindezeleka futhi ube nomuzwa wokulawula okuzokwenzeka emzimbeni wakho.
Malini? Konke ngangokunokwenzeka, noma kunini lapho ungakwazi khona.

Ngithola kanjani okuningi kulezi zisebenzi?

1. Yenza isikhathi sokuthumula ngokuphumula ngemva kokuzivocavoca. Cabanga ngakho njengomvuzo womqondo nomzimba wakho.
2. Hlela okungenani ukuqeqeshwa okuyingqondo eyodwa ngesonto ngalinye. Lokhu kungaba i- yoga noma i- Pilates , kodwa akudingeki ukuba uma ungena kulolo hlobo lokuzivocavoca. Ungase ugxile ekucabangeni ngesikhathi sokuvota okujwayelekile noma ungasebenzisa ukuhamba njengendlela yokuphumula, uhlobo lokuzindla okuhambayo.
3. Gxila kwibhalansi. Sifika kakhulu ngokulahlekelwa isisindo, sivame ukugxila ekushiseni ama-calories. Noma kunjalo, umzimba udinga okungaphezu nje kokuqeqeshwa kwe-cardio namandla. Kudinga ukuguquguquka, ukulinganisela, ukuzinza nokuphumula. Uma uhlela isimiso sakho seviki, qinisekisa ukuthi ufaka phakathi kwesikhathi esithile sokuthula kwengqondo nomzimba wakho ukuze uphumule futhi uvuselele.

_{U-Clark-Young, uJanice, i-ACSM. "Ukuqeqeshwa kwamandla ngesikhathi sokuya esikhathini kuyinikeza izinzuzo eziningi" Ukucaphuna okuvela ku- Action Plan yokunqamuka kwesikhashana . Ibuyiselwe ngoJulayi 2, 2014.}

_{UJull J, Stacey D, et al. Indlela Yokuphila Yokunciphisa Ukulinganisa Umzimba Isisindo Izinguquko Ngesikhathi Ukuguquka Kwesikhathi: Ukubuyekezwa Okuhlelekile. J Obes. 2014; 2014: 824310. Epub 2014 Meyi 26.}

_{UMishra N, Mishra V, et al. Ukuzivocavoca ngaphesheya kokuya esikhathini: I-Dos and Don't. J Midlife Health. 2011 Jul-Dec; 2 (2): 51-56.}