Ukwenza Iningi Lamaminithi angu-25 Ukuthola Fit
Ukuthola uhlelo lokuzivocavoca olusebenza kahle kuwe yingxenye ebalulekile yokuthola okufanelekile. Ngenhlanhla, kunezinketho eziningi nezindlela ezahlukene zokuzivocavoca ongakhetha kuzo. Izinto okumele zicatshangelwe zihlanganisa ukusebenza kohlelo, ujabulela, futhi kulula.
Isivikelo esikhulu kunazo zonke sokuvivinya abantu abaningi ukungabi nesikhathi. Ukuba nekhalenda elimatasa lihlala liyisizathu esiyinhloko sokungahlanganyeli ohlelweni oluvamile lokuvivinya umzimba.
Kuthiwani uma ungenaso isikhathi esanele asisakwazi ukuba yisizathu? Ingabe lokhu kuzwakala kukhangayo?
Ukuzivocavoca okuthandwayo okuthiwa i-T25 ithembisa ukuletha imiphumela yehora ngamaminithi angu-25 kuphela. Isikhathi esifushane sisho ukuqeda zonke izizathu zokungabi nesikhathi sokuzivocavoca. I-infomercials iyamangalisa kanye nezindaba zomuntu siqu impumelelo. Ingabe uhlelo olufana nalokhu lungasebenza ngempela?
Kuyini Uhlelo lwe-T25 lokuqeqeshwa?
I-T25 Workout, ebizwa nangokuthi i-FOCUS T25 yenziwe ngumqeqeshi wezempilo e-elite, uShaun Thompson. U-Shaun T udume ngokuthuthukisa izinhlelo zokuzibandakanya ezihlanganisa ukungafihli , ukuxhaswa kwe-Insanity Max: 30, no-T25 Workout. Ungomunye wabaqeqeshwe be-Beachbody, inkampani ethandwayo yokuqina ngemuva kwe-P90X. U-Shaun T wathola i-bachelor degree e-science science nezingane ezincane emidlalo yaseshashalazini kanye nomdanso waseRowan University. Akuyona isihambi ukuhlanganisa izinhlelo zokuzivocavoca eziboniswa ukufeza imiphumela.
I-T25 isekelwe ekutheni imodeli yokuqeqeshwa kwesikhashana (i-HIIT) ephakeme kakhulu eqhubekayo ikhula ekuthandeni, ngokusho kukaTony Maloney, i-physiologist ye-ACSM eqinisekisiwe yokuzivocavoca.
Umgomo uwukusebenza ngamandla kakhulu isikhathi esincane ukuze ulahlekelwe isisindo kanye namafutha omzimba, ukwandise izicubu zomzimba eziqinile futhi uphuthukise impilo nempilo.
Ukusebenza kwe-HIIT kufaka ukuqhuma okufishane kokuzivocavoca okuphezulu okulandelwa izikhathi zokuphumula noma ukunyakaza okuphansi. Loluhlobo lwephethini lokuzivocavoca luhamba ngebhayisikili izikhathi eziningana esikhathini esibekiwe.
Uhlelo lwe-T25 lokuzivocavoca lukucindezela imizuzu engu-25 usebenzisa indlela ye-HIIT. Kodwa-ke, i-T25 ichaza ukuthi ayikho ikhefu ngesikhathi sokuzivocavoca.
I-T25 isebenza kanjani?
I-T25 inguchungechunge lwe-DVD kanye ne-10-week ephelele yokuqeqeshwa ekhaya. Kucatshangwa ukuthi isisindo somzimba esigcwele ngokusebenzisa imigomo ye-HIIT yokuqeqesha umzimba.
Njengezinhlelo eziningi ze-HIIT, isakhiwo esiphezulu se-T25 sinamaphuzu amancane okusebenza okuphezulu okulandelwa yisikhathi sokuphumula okuhlukahlukene, ngokusho kukaMaloney. Ukunyakaza okuningi, ukuzivocavoca, kanye nemishini eminingi isetshenziselwa ukuqeqeshwa kwesitayela lapho umfundisi ehlose khona ingxenye eyodwa yomzimba ngesikhathi ehamba esilandelayo esikhathini esilandelayo.
Uhlelo lwe-T25 luhlanganisa ukusebenza oku-10 kwemizuzu engu-25. Ukusebenza kuyahlelwa zibe yizigaba ukuvumela ukuba uthuthuke kanje:
Isigaba se-Alpha
Ingxenye eyodwa yochungechunge lokuvivinya umzimba futhi liqukethe ukusebenza okuyisihlanu. Ayikho imishini edingekayo. Uwenza umsebenzi usuku ngalunye ngezinsuku ezine uphinde ugcwalise ukusebenza okubili ngosuku lwesihlanu. Uzothatha usuku lokuphumula ngosuku lwesithupha olulandelwe ividiyo elula ngosuku lwesikhombisa. Isigaba sokuqala sihlala amasonto amahlanu. Uhlelo ngalunye lokuqeqesha amaminithi angu-25 lugxile enselele yempilo ehlukene njengoba kuchaziwe ngezansi:
- I-Cardio
- Ukugxila komzimba
- Ingqikithi yesigungu somzimba
- Sula
- Ukuqeqeshwa okusheshayo 1
Isigaba se-Beta
Ingxenye yesibili yochungechunge lokuvivinya umzimba inselele futhi iqukethe ukusebenza okuhlanu. Ayikho imishini edingekayo. Noma kunjalo, izisindo ezilula zinganezelwa ngokwengeziwe. Umyalelo weseshini wokuqeqeshwa ngesonto ngalinye ufana nesigaba se-Alpha. Isigaba sesibili sithatha amasonto amahlanu. I-Shaun T igxila endaweni eyodwa ngesikhathi esisodwa kumvidiyo ngamunye wamaminithi angu-25 kanje:
- I-cardio ekhululekile
- Dlulisa umzimba wesifunda
- Umsebenzi oyinhloko weDynamic
- Ukugxila komzimba okuphezulu
- Ukuqeqeshwa okusheshayo 2
Umgomo weSigaba sesi-Alpha no-Beta ukusebenzela ingxenye ngayinye yomzimba cishe imizuzwana engama-30 kuya komzuzu owodwa kuze kube yilapho isisindo sidinwe.
Khona-ke hamba kwenye enye ingxenye yomzimba bese uqhubeka lo mjikelezo kuze kuphele uhlelo. Kukhona isigaba sokuzithandela esitholakalayo ngohlelo lwe-T25 olugxila kakhulu ekuqeqesheni amandla.
I-Gamma Phase
Isigaba sesithathu sokuzikhethela sohlelo lokuzibandakanya kuhlanganisa ama-DVD amane. Izindleko ziyadingeka. Kucatshangelwa ukuqeqeshwa okuqhubekayo kwansuku zonke kulabo abaye bahlakulela isisekelo sempilo esiqinile. Lolu hlelo luhlanganisa ikhalenda yokuqeqeshwa ukuhlela amazinga wokufaneleka nokuqhubeka. Ividiyo ngayinye yemizuzu engu-25 igxile ezinselele ezihlukahlukene zempilo ezihlanganisa:
- Phakamisa ngezikhathi zomzimba eziphezulu
- Isijikelezo somzimba esiqine kakhulu
- I-Pyramid (ukuhlolwa kwe-cardio kanye namandla okukhuthazela)
- Ukuqeqeshwa okusheshayo 3
Uhlelo lwe-T25 lokuqeqeshwa luhlanganisa nokudla okunconyiwe ukukusiza ukuthi ulahlekelwe isisindo ngokushesha.
Ingabe i-T25 iphumelele?
Ucwaningo oluthile lubonisa ukuqeqeshwa kwesikhashana esiphezulu (HIIT) indlela ephumelelayo yokuthuthukisa ukuqina komzimba jikelele, ukunciphisa amafutha, nokuthuthukisa ukuthuthukiswa kwemisipha.
I-T25 Workout iyindlela ephumelelayo, ngokusho kukaPete McCall MS, uCSCS, umqeqeshi womuntu siqu oqinisekisiwe we-ACE kanye ne- All About Fitness podcast. Yini eyenza kube umsebenzi osebenzayo ukuthi kuyinselele emzimbeni ngezinga eliphezulu kakhulu. Kungabhekwa njengendlela ehlakaniphile ngoba yenza ukuthi usebenzise isikhathi esiningi kodwa isikhathi esifushane. Akuyona isikhathi sokuzivocavoca kodwa amandla okukhiqiza imiphumela emihle. Lolu hlelo lunikeza lokho.
I-T25 ayicatshangwa njengomsebenzi wokudlala ngoba kukhona ubufakazi obanele bokusekela ukusebenza kwe-high-intensive training (HIIT). Kungabhekwa njengomsebenzi ovame ukuhamba phambili ngenxa yokumaketha okuhlakaniphile, kusho uMcCall.
UMaloney ubonisa ukuqeqeshwa kwesikhashana esiphakeme (HIIT) uyaqhubeka nokusekelwa ucwaningo. Uye wabona imiphumela evela kulesi sitayela sokuqeqesha. Ngakho-ke imodeli ye-HIIT iphumelela, futhi i-T25 uhlelo lwezohwebo olusebenzisa indlela ye-HIIT. Izimiso nezindlela, lapho zilandelwa ngendlela efanele, zizwakala ngakho-ke ngeke zibhekwe njengendlela yokudlala.
Ingabe Noma ubani Osebenzisa i-T25?
Ukuzivocavoca kwe-T25 kuyinhlangano ekhuthele kakhulu, ethintekayo hhayi ukuvumela amaqebelengwane ngesikhathi sesifundo semaminithi angu-25. Lolu hlelo lunikeza ukuguqulwa kokuzivocavoca okwenziwe, kodwa lokhu kungase kungeneli kumuntu ngamunye ekuqeqesheni impilo.
Kukhona amathuba okuba wonke umuntu asebenzise ukuqeqeshwa kwe-T25, kodwa kufanele asebenzise kahle, kusho uchwepheshe wezempilo, uPete McCall. Ukuzivocavoca njalo ngaphansi kweminyaka engama-40 yowesilisa noma owesifazane wesifazane kufanele akwazi ukusebenzisa lolu hlelo. Uma ngabe usebenza njalo, khona-ke kungaba yinkinga enkulu inselelo yokwandisa imfanelo yakho.
I-T25 ingase ingabi uhlelo oluhle kakhulu lokuqalisa ukusebenza ngenxa yezinga eliphezulu lokuqina kwalo, ngokusho kukaMcCall. Ukuzivocavoca kuhle, kodwa ukuzivocavoca ngokweqile kwenziwa masinyane noma ngaphandle kokuphumula ngokwanele kungabangela ukulimala. Ukuzivocavoca ukucindezeleka emzimbeni futhi kudinga ukuzivumelanisa nalolu hlobo lwesidingo esingokwenyama ngaphambi kokusebenzisa ukuqeqeshwa kwezinga eliphezulu (HIIT).
Ikhonjiswe ngokufanele kumgangatho womzimba womuntu, futhi ungenasifo, abantu abaningi bangabamba iqhaza ku-HIIT, ngokusho kukaMaloney. Kodwa-ke, inkinga ngalezi zinhlobo zezinhlelo zokuhweba ukuthi zihluleka amandla abo okuba ngabanye ngokwezigaba ezahlukene zempilo.
Ukuziqhenya ngokwezifiso uhlelo lwentengiso kungaba ngumsebenzi onzima kakhulu lapho ufuna ukufika kwabalaleli abaningi, kusho uMaloney. Ngakho-ke, impendulo evamile evela kumuntu ofika kwezohwebo uzokuzama, kuyoba nzima kakhulu (ngoba ayilungiselelwe izinga labo lokuzivocavoca), futhi ukuhambisana kuyobe kuhlupheka.
Ukuhlolwa kwezempilo ukuvivinya umzimba kubonisa ukuthi abesilisa abaneminyaka engama-40 nabesifazane abaneminyaka engama-45 banesisindo esisodwa senkinga yesifo senhliziyo. Ngakho-ke, ngaphambi kokusebenzisa i-T25 Workout noma yiluphi uhlelo lokuzivocavoca, kubalulekile ukubonana nodokotela ukulawula noma yiziphi ezinye izinto eziyingozi, kubonisa uMcCall.
Ingabe i-T25 ibiza kakhulu?
Umshini we-DVD wama-T25 ubiza cishe ama-$ 74.00 ku-Amazon. I-Beachbody inikeza uhlelo cishe cishe ngentengo efanayo futhi ngokuvamile, ukunikezwa kwebhonasi kunikeziwe. Lokhu kungakhuphula izindleko futhi ungaba nomthwalo wokuthumela nokuphatha.
Umbuzo omuhle ozozibuza wona ungakanani owufuna ukuwusebenzisa ohlelweni lokuqeqeshwa ekhaya futhi ulingene nesabelomali sakho.
I-T25 Pros and Cons
Ama-pros asekela ukuqeqeshwa kwe-T25 ukuthi atshisa ama-khalori amaningi ngesikhathi esifushane, ngokusho kukaMcCall. Uhlelo luyenzeka kalula ekhaya nokufinyelela emphakathini waku-intanethi ukusekela intuthuko yakho. Izinhlelo eziphathelene nomphakathi zenza abantu bazizwe beyingxenye yento ebalulekile. Lokhu kukhuthaza isisusa njengabantu ngabanye abakwazi ukwabelana ngezindaba zempumelelo kanye nokukhathazeka nomphakathi wokufundisa. Ukuzivocavoca kwe-T25 kungaba yinkinga kodwa uzizwa sengathi awubonisi yedwa.
UMaloney uphakamisa ukuthi izinzuzo ze-T25 Workout zifaka phakathi uhlelo olusebenza isikhathi, kanti i- HIIT inikeza imiphumela uma isetshenziswe kahle. Ukuzijabulisa nokuzikhandla kungenziwa ngemishini encane kanye nendawo.
Umonakalo wohlelo lwe-T25 wokuzivocavoca ukuthi unamandla okuba yingozi uma kungenjalo ukuqhuba umzimba, ngokusho kukaMcCall. Ngenxa yalokhu, kungase kungabi uhlelo oluhle lokuqala lomuntu ngamunye ukuze asebenzise umzimba wakhe.
Enye imibono engavumelekile yokuqeqeshwa kwe-T25 yukuthi ukuqhubekela phambili nokuguqulwa kokuzivocavoca ngokuvamile akuhlanganisiwe kulezi zentengiso, kuphakamisa uMaloney. Lokhu kwenza kube nzima ukuzibandakanya emsebenzini ngamunye ukuze ugcine ukuphepha nemiphumela emihle (abantu baphendula ngokuhlukile kunoma yisiphi isitayela sokuqeqeshwa). Ngenxa yalokhu, bekuyoba nokunciphisa emphakathini, okufakazelwa ukuthi kuyisisusa sezempilo nempilo.
Izwi elivela
Ukuqeqeshwa kwesikhashana esiphakeme (HIIT) kuboniswa ukuthi kuphumelele. Lena indlela esetshenziselwa ukuqeqeshwa kwe-T25. Kungaba kuhle kulabo abasebenzisa njalo kepha hhayi ukucabangela okuhle kwabasha. Kungakhathaliseki ukuthi yiliphi uhlelo lokuzivocavoca oyikhethayo, imigomo yezempilo nempilo ihambisana ngqo nokuhamba kwenani, kusho uMaloney.
Okubalulekile ukuthi sidinga ukuhambisa okuningi kulo lonke usuku ukuze sifinyelele futhi silondoloze impilo enempilo, uthi.
> Imithombo:
I-Boutcher SH, i-High-Intensity Extension Exmittent Yokuzivocavoca I-Fat Loss Journal of Obesity 2011
Gibala MJ et al., Ukuvumelana nezimo eziphilayo ngokwezinga eliphezulu lokuvota, ukuphakama okukhulu kwesikhashana empilweni nasezifo, Journal of Physiology , 2012
Haifeng Zhang, Tom K. Tong, Weifeng Qiu, et al., Imiphumela Efaniswayo Nokuqeqeshwa Kwesikhashana Esiphezulu Kokuqeqeshwa Nokuqeqeshwa Okuqhubekayo Okuqhubekayo Ekukhunjweni Kwezinsana Zomzimba Ezinganeni Ezisemncane, I- Journal of Diabetes Research , ngo-2017
UJacob S. Thum et al., Ukuqeqesha okuPhezulu okuPhezulu kokuPhepha okuPhezulu kunomthamo omkhulu kunokuzivocavoca okuqhubekayo okuqhubekayo, i- PLOS eyodwa , ngo-2017
Roy, Brad A. Ph.D., FACSM, FACHE, Ukuqeqesha okuPhezulu kokuPhepha okuPhezulu: Ukuphumelela, Ukuphumelela, Nokuzijabulisa Ukuzivocavoca I-American College of Sports Medicine, i- ACSM's Health & Fitness Journal , ka-2013