Ingabe isimo seMetabolic Sisebenza Ngempumelelo Kakhulu?

by Paige Waehner

I-MetCon ithola imiphumela ... kodwa ungayikhokha intengo?

Sithanda ukubamba imishwana embonini yempilo, ikakhulukazi leyo ehlanganisa amagama afana nawo

'bashise' futhi 'shred' futhi 'ithoni.'

Umuntu ongabonakali angase acabange ukuthi sonke siyiqembu labakwa-masochists, kodwa ukushisa, ukuvutha, ukudweba nokwehlisa yilokho esikufunayo ekusebenzeni kwethu. Ngakho, yimuphi umsebenzi wokugcina umlingo ozosinika umzimba ophelele ?

Akuyona i-cardio ende, esheshayo esiyichithe iminyaka engu-20 edlule, futhi akuyona inzuzo yokuqeqeshwa kwamandla okudala okusezingeni elimnandi, noma ngabe.

Ngakho uma kungenjalo, yikuphi lokho?

Futhi Impendulo Iyi ...

Empeleni inhlanganisela kokubili. Le nhlanganisela ekhethekile ye-cardio namandla ibizwa ngokuthi i- Metabolic Conditioning futhi, uma uke wazizwa noma wazama i- P90X , i-CrossFit, i- Insanity noma uqeqesho oluphakeme lwesifunda , khona-ke uyazi ukuthi ngikhuluma ngani.

Kukhona abantu abacabanga ukuthi isimo se-metabolic, noma i-MetCon, njengoba abantu abapholile bayibiza, kuyindlela ephumelelayo kakhulu yokushisa amafutha nokuqinisa ukukhuthazela, kodwa ingabe kunjalo ngempela? Futhi uma kunjalo, ingabe lokho konke ukuzivocavoca kakhulu kuwukuthi kuhle kithi? Thola ukuthi yini enhle kakhulu, noma mhlawumbe hhayi-kakhulu, mayelana ne-MetCon.

Kungani MetCon Ithola Imiphumela

I-MetCon, njenge-jargon eminingi yokuzivocavoca njengendawo yokushisa amafutha noma ukukhipha , kuyinto encane yokumangalisa. Awudingi ngempela ukuthi usebenzise 'isimo' somzimba wakho we- metabolism . Umzimba wakho ugaxaza isikhathi sonke futhi, uma usuyeka, kusho ukuthi uyeke, futhi.

Kodwa-ke, ngokusho kukaGreg Glassman, umsunguli we-CrossFit kanye nochwepheshe bezintatheli eziphezulu ekuqeqeshweni okukhulu, ukuqeqeshwa komzimba kunokwandisa "ukugcinwa nokulethwa kwamandla nganoma yimuphi umsebenzi." (I-Glassman, "Isimo se-Metabolic Conditioning")

Isihloko sakhe esibhaliwe kahle sichaza ngokuningiliziwe ngalokhu, ngezingxoxo mayelana nezindlela zamandla zomzimba nokuthi indlela i-MetCon, ngokungafani nokuqeqeshwa kwe-cardio noma ukuqeqeshwa kwamandla, ihlose ngayinye yazo ngendlela ephumelelayo.

Konke lokhu kubalulekile futhi isihloko sakhe sifaneleka ukufundwa, kodwa yikuphi iMetCon okuyiyo ngempela umuntu ovamile kuyinto eyodwa: Ukuthola imiphumela .

Buka noma yiliphi i-P90X noma i-Insanity infomercial futhi uzobona lezo zinhlanzi ezinzima, ezikhanyayo zomzimba onamafutha, onamafutha abaningi bethu abaphuphayo. Ngakho iyini imfihlo kule miphumela futhi singaba nayo yonke? Lokhu kuxhomeke kulokho okufunayo nokuthi kunzima kangakanani ukuzimisele ukusebenza.

Okuhle

Imfihlo yangempela ku-MetCon ayikho mayelana nalokho okwenzayo, mayelana nokuthi uyayenza kanjani futhi uma wenza kahle, unga:

Bhisa amakholori amaningi okulahlekelwa kwesisindo
Ukwandisa amakholori oshisayo ngemuva kokuzivocavoca kwakho,, futhi ubizwa ngokuthi i- afterburn
Fundisa umzimba wakho ukuthi usebenzise kanjani izinhlelo ezahlukene zamandla ngendlela ephumelelayo , kuhlanganise uhlelo lwe-phosphagen ( amandla asheshayo adingekayo), i- glycolysis (amandla aphakathi okudingekayo) kanye nesistimu ye-aerobic (amandla asele adingekayo). Nakuba lokhu akuyona into ebaluleke kakhulu ekusebenziseni okujwayelekile, lokhu kungaba ukugqugquzela okukhulu kubagijimi.
Yakha amandla, ukukhuthazela kanye nokuzikhandla cishe nganoma yimuphi umsebenzi - Ukuncintisana emidlalweni, ukuya emasotweni noma ekusebenzisweni komthetho, ezemidlalo, emihlanganweni yokusebenza yasendlini, njll njll.

Ngakho-ke, uma ungathola konke lokho kusuka ku-MetCon, kungani sonke singakwenzi?

Ngenye indlela, kuyindlela eyinkimbinkimbi yokuzivocavoca futhi ngokuvamile sidinga ukufundiswa kochwepheshe, isiqondiso kanye nesisusa sokwenza ngokuphepha nangempumelelo. Ngenye? Kuvame ukuvame kakhulu ukuqala kokuzivocavoca noma ngisho nokusebenzisa umzimba. Vele ubuze umyeni wami zingaki izinsuku ayenzima uma enza P90X. Impendulo yakhe? Konke kubo.

Ngendlela ephumelelayo njengoba kungenzeka, kunezinto ezithile okufanele wazi ngaphambi kokuthi uzame.

Naphezu kwemiphumela emihle ongayithola kuleveli ephakeme yokuzivocavoca, kunezinto okufanele uzicabangele ngaphambi kokutshala isikhathi sakho namandla kulolu hlobo lokuqeqesha.

Izinzuzo

Ukulahlekelwa kwamafutha / ukuzuza kwe-Muscle - Into ekhangayo kakhulu nge-MetCon yiqiniso lokuthi amazinga aphezulu okuqina akwazi ukushisa ama-khalori amaningi ngesikhathi nangemva kokuzivocavoca kwakho. Ukuzivocavoca, okuvame ukuhlanganisa umzimba wonke, ukunyakaza okuhlanganisiwe , kukusize ulahlekelwe amafutha futhi uzuze imisipha ngokusheshisa futhi ngokuphumelelayo kunokwama-cardio noma ukuqeqeshwa kwamandla yedwa

Amandla amaningi, amandla nokukhuthazela - Ngenxa yokuthi uqondisa zonke izindlela zakho zamandla ku-Workout eyodwa, unesimo somzimba kuwo wonke amazinga
Izinga eliphakeme lokuzivocavoca - Uma ungakwazi ukusebenza kuleso sikhundla esiphakeme, ungase ukhawule umthamo kuzo zonke ezinye izinto ekuphileni kwakho kwansuku zonke
Ukuhlukahluka - Abantu bayakujabulela ukusebenza kwe-MetCon ngoba banezinhlobo eziningi. Awukho ukuthungatha kwi-scrollreader imizuzu engama-45 ukuya ndawo. Wenza izinhlobo ezahlukene zokuzivocavoca ezizogcina zombili izingqondo nomzimba wakho uzibandakanya
Okufushane futhi okumnandi - Kumelwe usebenze kanzima, yebo, kodwa inzuzo kuphela okufanele uyenze imizuzu engu-10 noma engu-30

I-Cons

Izinga eliphezulu lokuyeka - Abanye ochwepheshe baye basikisela ukuthi okungaphezu kuka-50% kokuzivocavoca ekugcineni kuzoyeka ukusebenza okunamandla kakhulu. Ngaphandle komuntu oyedwa, wonke umuntu engimaziyo ozama i-P90X noma i-CrossFit uthole imiphumela emangalisayo ... futhi ayeke ngemva kwesikhathi esithile ngenxa yokushisa, ukulimala, ukukhathala nokukhungatheka.

Izinga eliphakeme lokulimala - Lezi zizathu zenza ukukhathala nokukhathala kuholele ekutheni inqubo embi futhi inqubo embi ivame ukuholela ekulimazeni. Ukuthi abaqalayo abaningi baqale ngokuqina okungase kube kakhulu kubo nakho kuyinhloko enkulu yokulimala
Ukunciphisa imisipha ye-muscle - Nakuba lezi zinhlelo zokuqeqesha kufanele zibandakanye izinsuku zokuphumula ezanele ukuze imisipha yakho ilulame futhi unciphise ubuhlungu, kaningi akwenzi, ekushiya kakhulu usuku nosuku . Ngemuva kwelanga

Kwangathi ungagudluza isimiso somzimba wakho wokuzivikela - Izifundo zibonise ukuthi ukuzivocavoca kakhulu kakhulu, ikakhulukazi ngaphandle kwesikhathi sokuphumula okwanele phakathi kokuzivocavoca noma ukusebenza, kungakwandisa amathuba ethu okutheleleka njengamakhaza noma amagciwane. Lokhu kungenzeka ngenxa yokuthi, ngaphansi kokucindezeleka, umzimba wakho uveza i-hormone yokucindezeleka, i-cortisol, ene-immunosuppressive effect emzimbeni.
Isilinganiso esiphakeme sosizi - Abanye abantu bathanda ukuzinselela ngokwabo ezingeni eliphakeme lempilo. Kwabanye, leli zinga lokuzivocavoca lizozizwa lidabukisayo.

Ngakho yini eyenza i-MetCon yokuzivocavoca ngokuphambene nenye into? Ayikho imihlahlandlela esemthethweni, kodwa kuneminye imithetho eyisisekelo lapho uhlela ukusebenza kwe-MetCon.

I-Basics of MetCon

Isethelwe kwifomethi yesifunda . Lokho kusho ukuthi usebenzise umzimba ngamunye emva kokunye bese uphinda isifunda 1 noma izikhathi ezingaphezulu.
Ngokuvamile kuhilela ukuzivocavoca okungewona okuncintisana . Lokho kusho ukuvivinya umzimba okuvumela iqembu elilodwa lezinsimba ukuthi lisebenze ngenkathi elinye iqembu le-muscle lihlala. Isibonelo, ukwenza umsebenzi wokuzivocavoca umzimba ophansi (isb., Ama-squats) alandelwa ukuvivinya komzimba ongaphezulu (isb., Amaphuzu).

Usebenza ngamandla kakhulu imizuzwana engu-10-120 . Lokho kusho ukuthi udinga ukuba ne- anaerobic noma eduze neNqanaba 9-10 kulokhu Ishadi Lokuthuthukiswa Eliqanjiwe ngesikhathi sesethi yomsebenzi. Udinga ukuzivocavoca okunzima, njengomzimba wonke, ukunyakaza okuhlanganisiwe , ukusebenza kanzima ngangokunokwenzeka ngesikhathi osikhethile. Isikhathi sesikhathi osebenza ngaso sincike emigomweni yakho:
- Ukuze uthole amandla , ungase wenze ama-sprints amasekhondi angu-10 uphinde uhlale okungaphezu kweminithi.
- Ukukhuthazela ungenza imizuzu emibili ye-high intensity cardio kulandelwe imizuzwana engu-30 yokuphumula.
- Ukulahleka kwamafutha , ungase ube khona phakathi - imizuzwana engu-30 yomsebenzi ilandelwa imizuzwana engu-10 yokuphumula, isibonelo.
Izikhathi zokuphumula zakho zifushane kakhulu . Futhi, isikhathi esisele osikhethayo sisekelwe emigomeni yakho nasezingeni lokuzivocavoca. Umthetho jikelele ukuphumula kuphela uma nje udinga ukuphoqa kanzima ngomsebenzi olandelayo. Lokhu kuhluke kuwo wonke umuntu, ngakho-ke kuzomele uzame ukuthola isikhathi sokuphumula esifanele emzimbeni wakho.

Ukusebenza kwakho kufushane . Ukwenza ngempela izinga eliphezulu, uzofuna ukugcina ukusebenza kwakho phakathi kwamaminithi angu-10 kuya ku-30. Okungaphezu kwalokho kunganciphisa ifomu lakho namandla.
Kufanele uyenze lokhu kudlalwa izikhathi ezimbalwa ngesonto . Lokhu kuvivinya umzimba kunzima kakhulu emzimbeni, ngakho zama ukufaka ukuqeqeshwa okulinganiselayo phakathi nesonto - Ukunciphisa umzimba we-cardio nokuqeqeshwa kwamandla njalo.

Sebenza kuze kufike ku-MetCon Training . Lelizinga lokuqeqeshwa aliyona labaqalayo. Ngisho noma usuvele uvivinya umzimba, usadinga isikhathi sokwenza isimo somzimba wakho usebenze ngokubeletha uma ungakwenzi lokho ekusebenzeni kwakho. Kufanele uqale ngokuqina okuyisisekelo, njengalolu hlelo lokuzivocavoca lwabaqalayo abancane , futhi kancane kancane uhlanganise nokusebenza okuphakeme kakhulu ekusebenzeni kwakho njengokuthi:
- Ukuqeqeshwa Kwesikhashana
- Ukuqeqeshwa Okuyisisekelo Sesekethe
- I-boot camp
- Ukuqeqeshwa okuPhezulu kokuPhezulu kokuPhakathi
- Ukuqeqeshwa kweTabata