Uma ngabe ulandela noma yini ehlobene nokuzivocavoca, cishe ujwayele ukujwayela kwamuva: Ukuqeqeshwa okuphezulu.
Kungani i-HIIT ethandwa kangaka? Kungenxa yokuthi lolu hlobo lokuzivocavoca lunikeza izinto ezimbili ezibaluleke kakhulu okunye okusebenzayo okungawenzi: Ukusebenza okufishane namanye amakholori atshisayo kunokuba ungayithola ngemisebenzi eminingi yokuqeqeshwa kwe-cardio noma yokuqeqeshwa kwamandla.
Eyaziwa nangokuthi i-MetCon, lolu hlobo lokuqeqesha luhilela izinga eliphezulu lomsebenzi ngenkathi usebenzisa izivivinyo ezishisa ama-khalori amaningi ngesikhathi sokuzivocavoca futhi ukwandisa amakholori ashise emva kokuzivocavoca kwakho (noma, njengoba leyo nkathi ivame ukubizwa ngokuthi "i-afterburn").
Lezi zinsuku zokusebenza eziphezulu ezinselele eziphakeme zesezingeni eliphezulu zivame ukubandakanya umzimba wokuzivocavoca umzimba wonke kanye nezikhathi ezincane zokutakula. Isikhathi esincane sokutakula sikuvumela ukuba uchithe isikhathi esiningi endaweni yakho ye- anaerobic , izinga okufanele uhlale kuzo cishe amaminithi amabili ngaphambi kokuthi ume futhi uphumule.
Uzothola izinhlelo ezihlukahlukene ezikhona lapho kufaka ukuqeqeshwa komzimba okufana ne- P90X , Insanity , ne-CrossFit, konke okwenza umzimba womuntu ube nemingcele yawo ngokuzivocavoca okusheshayo nokuzivocavoca amandla oklanyelwe ukwakha kokubili amandla nokukhuthazela.
Izinhlobo ze-MetCon Training
Ukuqeqeshwa kwe-MetCon kuza ngezindlela ezehlukene. Lowo okhethayo kufanele kuxhomeke emigomweni yakho futhi, kwezinye izimo, umsebenzi wakho.
- Ukulungiswa kwamathuluzi okuqhamuka komlilo kubasebenzi bokuqothula umlilo, abasebenzi bezempi noma abasebenzisa umthetho, nabanye abahlanganyela njalo emisebenzini edingekayo emzimbeni.
- Isimo se-metabolic ukuthuthukisa ukusebenza kwezemidlalo. Isibonelo, i-triathlete ingasebenzisa i-MetCon ukuqeqesha imicimbi ezayo.
- Ukuphila nempilo yansuku zonke, ukuthi iningi lethu lizosebenzisa kanjani ukuqeqeshwa.
Okuyisisekelo se-MetCon Workout
Igama elithi "isimo se-metabolic" asichazi umsebenzi othile. Kunalokho kubhekisela kuhlobo lokudlala olwenzelwe inselele izinhlelo ezimbili ezinkulu zamandla ezenza kube nokusebenza kahle. Ukuqeqeshwa kwamandla kuncike kakhulu ku- ATP , uhlelo lwezamandla olugcwalisa isidingo sethu esisheshayo sokuba uphethiloli.
Ehlangothini lwe-flip yalokhu, i- cardio elinganisiwe isebenzisa i- glycolysis ukuze ifake imizimba yethu isikhathi eside, izikhathi zokuzivocavoca kancane. Ukumiswa kwe-metabolic kuhloswe kuzo zonke izinhlelo ze-energy emisebenzini efanayo ngokusebenzisa ukuphakama okukhulu, ukuhamba komzimba wonke kanye nesilinganiso esifushane kakhulu sokusebenza nokuphumula.
Lokho kusho ukuthi uhamba ngomunye umsebenzi ovivinya umzimba kuya komunye onokuphumula okuncane noma okungekho phakathi. Ukwenza lokhu ngezikhathi ezithile, noma kuphi kusuka kumasekhondi angu-20 kuya ngaphezu kwemizuzu emibili, ukukhokhisa umzimba wakho, ingqondo yakho, nezinhlelo zakho zamandla. Ezinye izibonelo zokuzivocavoca ongase uzenze ekusebenzeni okujwayelekile kwe-MetCon zihlanganisa izigubhu , ukujula kwe-lunge , ukuqhuma kwamaphutha noma i- bear .
Ingabe Kufanele Uzame MetCon?
Kungakhathaliseki ukuthi i-MetCon yenzelwe wena ikakhulukazi incike emigomweni yakho kanye nezinga lakho lokuzivocavoca. Uma nje ubukela lokho okudlayo, izinhlelo ezifana ne-P90x, Insanity, ne-CrossFit zingasiza abantu ukuba balahle isisindo. Umthamo omkhulu nokuqina koqeqesho kuqinisekisa ukuthi.
Kodwa-ke, ivolumu eliphezulu kanye nokuqina komsebenzi kuhambisana kahle nabantu abajwayele ukuthatha imizimba yabo nokuqeqeshwa ezingeni elilandelayo. Ukusebenza okunamandla kakhulu kwabaqalayo kungabangela ukulimala , ukushisa nokushisa okukhulu kwemisipha . Uma ungasebenzi ngendlela yakho kuze kube sekusebenzeni, ungase uthole kunzima kakhulu, uzoyeka ngokuphelele.
Ngakho-ke, uma ukusebenza kwakho kungabi yinselelo enkulu, kumele kancane kancane uqinise ukukhuthazela namandla akho ngaphambi kokubhekana nenselele yeMetCon.
Ukuqalisa
Uma ungakakulungeli ukuzivocavoca ozothola ku-CrossFit noma nge-P90X, ungathola uhlelo lokuqeqeshwa oluzokwenza ukuthi ulungiselele izidingo ezinzima zokumisa umzimba.
Ngokwesibonelo:
- Hlola ukuqeqeshwa kwesifunda . Kungakhathaliseki ukuthi wenza amasiphayidi amandla, ama-circuits e-cardio noma inhlanganisela, ukuqeqeshwa kwesifunda kuchaza okukodwa kwe-MetCon ngokukuphoqa ukuba uhambe kusuka kokuzivocavoca komunye kuya kokunye noma ukuphumula okufushane noma akukho ukuphumula okuphakathi. Hlanganisa ukuzivocavoca kwakho ngokulandelana ngamasekhondi angu-30 noma ngaphezulu phakathi kwesethi ngayinye. Njengoba ukuqina kwakho kuthuthuka futhi ujwayele ukuqeqeshwa kokuqeqeshwa, qala ukunciphisa isikhathi ngasinye, ukunciphisa isikhathi sokuphumula ngamasekhondi angu-10 kuya ku-15, noma, ekugcineni, ukususa ama-respites ngokuphelele. Lesi senzo esilula sizokwenyusa isidingo samandla emzimbeni wakho, futhi yilokho okushiwo yi-MetCon.
- Shintsha izakhi ezahlukene ekusebenzeni kwakho . Ukushintsha isidingo somzimba emzimbeni wakho kungaba lula njengokuphakamisa izisindo ezilukhuni, ukusebenza kakhudlwana ngesikhathi se-cardio sessions, ukuthatha ukuqeqeshwa kwesikhashana , ukwenza imishini yokuhlanganisa noma ukwethula ukuqhuma okusheshayo kwe-cardio ohlelweni lwakho lokuqeqesha ngamandla njalo.
> Imithombo:
> McCall, uPete. "Indlela yokwenza > Thola > Imiphumela yangempela nge-Conditioning Metabolic." I-ACE Fitnovatives Blog, ngo-Okthoba 26, 2012.
> Umkhandlu waseMelika Wokuzivocavoca. 2013. Isimo se-Metabolic - Indlela Yokuqeqesha Imiphumela Yangempela (I-Webinar Erekhodiwe). https://www.acefitness.org/continuingeducation/course/4a5287x6/metabolic-conditioning-how-to-train-for-real-results-recorded-webinar