Uma kuziwa ekuzivocavoca kwe-cardio , akukho ukusweleka kwemisebenzi yokwenza ukushaya kwenhliziyo yakho phezulu, kusuka emishinini kuya emsebenzini wokuzivocavoca, kusuka emisebenzini yangaphandle ukuze uqoqe amakilasi okufaneleka.
Into ebalulekile okufanele uyicabange, lapho ucabanga ngokusebenza kwakho kwe-cardio, umthelela wokuzivocavoca kwakho. Umthelela ungaba nomkhulu ... kahle ... umthelela wokuthi mangaki amakholori oshisayo futhi, hhayi kuphela lokho, umthelela wemithi yakho yokuzivocavoca ithinta ngokuqondile ukuthi amathambo akho aqinile kangakanani.
I-Basics of Impact
Kunamazinga ahlukene omthelela:
- Ayikho umthelela , lapho izinyawo zakho zingashiyi phansi (njengokubhukuda noma umqeqeshi we- elliptical )
- Umthelela ophansi , okubandakanya imisebenzi lapho okungenani unyawo lusekhona phansi (njengokuhamba)
- Umthelela omkhulu , lapho izinyawo zombili ziphuma emhlabathini ngesikhathi esifanayo (njengokusebenza noma i- plyometrics )
Ukuzivocavoca kakhulu kuyingxenye yezindlela eziphumelelayo kakhulu zokushisa amakholori amaningi ngoba kulula ukuthola inhliziyo yakho ukuphakama lapho uqaqa ngaphezulu. Ukuvivinya umzimba okunamandla nakho kuqinisa amathambo. Ochwepheshe bayazi ukuthi ukugcizelela amathambo ukucindezeleka, njengomsebenzi omkhulu wethonya, kubangele ukuthi bangeze mass ekuphenduleni.
Kuyafana nendlela ukuqeqeshwa kwamandla kudala imisipha eminingi. Uma uhambisa imisipha yakho ekuphikeleni engazange isetshenziswe kuwo, bayakhula ngamandla ekuphenduleni.
Ukuzivocavoca kakhulu akuwona wonke umuntu, nakanjani. Akuwona wonke umuntu ojabulela imvelo ephikisayo yezinto ezifana nokugijima noma ukubamba intambo futhi, yebo, akuzona zonke izixhumanisi ezinjengalezo zinto.
Noma kunjalo, uma ungasebenzisa okunye okungathinta kakhulu ukusebenza kwakho, cishe uzothola ukuthi uthole imiphumela engcono yokulahlekelwa isisindo.
Izinzuzo ze-High-Impact Exercise
Uma ungaphakathi kocingo, kunezizathu ezithile ezinhle zokufaka ukuzivocavoca okuphezulu ekusebenzeni kwakho okuvamile, noma ngabe nje kancane ngesikhathi.
Ukuzivocavoca kakhulu:
- Ithuthukisa amathambo akho
- Uthola isilinganiso senhliziyo yakho ngokushesha kakhulu ukuze ushise amakholori amaningi ngesikhathi sokuzivocavoca
- Kuthuthukisa ukuzinza kwakho , ukulinganisa nokuxhumanisa
- Uqinisa inhliziyo yakho namaphaphu
I-Cons ye-High-Impact Exercise
Nakuba kunezinto ezinhle ngokuzivocavoca okukhulu, akuzona ama-roses nama-butterflies njalo. Iningi labantu abangakwazi ukwenza ukuzivocavoca kakhulu liyazi, kodwa ezinye izinto ezikhathazayo zihlanganisa:
- Ukuzivocavoca okukhulu kakhulu ngaphandle kokuqeqesha okungaholela ekulimazeni ngokweqile.
- Kungaba buhlungu kubantu abanezinkinga ezihlangene noma i-arthritis
- Impembelelo ephezulu njengokuhambayo ingabangela umthelela cishe izikhathi ezingu-2,5 isisindo somzimba wakho, esingenza amalunga, imigaments noma ama-tendon asebebuthakathaka noma abalimala kakade
- Kungenzeka kungakhathazeki kubantu abakhuluphele kakhulu noma abakhuluphele kakhulu
I-High-Impact Exercises to Try
Ungakwazi njalo ukuzama ukuzivocavoca okuphezulu njengokusebenza, kodwa futhi ungagwema umthelela oqhubekayo ngokungeza ukuqhuma okuncane kokuzivocavoca okunamandla kumiso ovamile, omthelela ophansi. Zama ukukhetha ezinye zezinyathelo ezilandelayo futhi uzifake ngezikhathi ezithile kulo lonke ukuqeqeshwa kwakho:
- I-Rump Rope
- Ukujiya uJack
- Ukugijima endaweni
- Ama-Burpe
- I-squat ihamba
- I-Froggy ihamba
- Ihlangothini eliya eceleni kuya kuLunges Lunges
- Ukuhamba Okude
- Plyojacks