Ukuqeqeshwa okunamandla kakhulu manje kunconywa njengendlela engcono kakhulu yokushisa amafutha esiswini-amafutha angamahlombe amathumba asishaya zonke izikhathi ngezikhathi ezihlukahlukene. Le yindawo eyodwa lapho umzimba uthanda ukugcina amakholori amaningi, kwamadoda nabesifazane abaningi. Ngokombono wezempilo, kunezinhlobo ezimbili ze-fat belly of importance-fat fat subcutaneous ngezansi kwesikhumba, namafutha angama-visceral, ajulile futhi azungeze izitho zangaphakathi njengamathumbu, isibindi nezinso.
Amafutha avelayo, ngokusho kochwepheshe bezokwelapha, amafutha anemiphumela emibi kunazo zonke nempilo, ukunciphisa i-cholesterol enhle nokukhulisa i-cholesterol embi ne-triglycerides egazini. Ezimweni zezokwelapha, amafutha e-visceral ahlotshaniswa nesifo se-metabolic syndrome, isimo esinamafutha angavamile wegazi kanye ne-glucose, umfutho wegazi ophezulu nokukhuluphala. Inkathazo, awukwazi ukutshela ukuthi unobani obuningi be-visceral noma ama-subcutaneous ngokubuka isisu esikhulu.
Ukuqeqeshwa Okuphezulu Kokuthi Kungasiza
Kungakhathaliseki ukuthi yikuphi, siyazi ukuthi ukulahlekelwa isisindo nokuzivocavoca kuhle kithi, kodwa kuthiwani uma singabhekisela kumafutha e-visceral ngohlobo oluthile lokuzivocavoca? Ngokusho kocwaningo oluthile, izinhlobo zombili ze-fat belly zinganciphisa ngokuphumelelayo ngokuqeqeshwa ngendlela ephakeme kakhulu, ngisho uma kuqhathaniswa namandla afanayo asetshenziselwa ukuvivinya umzimba kancane. Nakuba ucwaningo luxubene, kanti ezinye izifundo azizange zithole umehluko ekuqeqesheni amandla noma isikhathi sokulahlekelwa kwe-belly fat, izifundo zamuva zokuhlola, kuhlanganise nenye emaphepheni weMithi Yezokwelapha kanye neSayensi Yezemidlalo Nokuzivocavoca , iphephandaba elisemthethweni le-American College of Imithi yezemidlalo, isikisela ukuthi ukuzivocavoca kakhulu kungasiza ngokukhomba amafutha e-visceral.
Ukuzivocavoca kakhulu kuyisimo esingacacile uma kuziwa ngencazelo eqondile. Ngokuyisisekelo kusho ukuthi kufanele usebenze ngenani eliphezulu lenhliziyo. Abanye abaqeqeshi kanye nochwepheshe bokulahlekelwa isisindo bawuchaza njengokuqeqeshwa kwesikhashana se-sprint lapho ugijima khona noma ugijimela phezulu kakhulu, uthi, imizuzwana engu-20 kuya kwangu-60, ululame, bese uphinda umsebenzi.
Kodwa ukuvivinya umzimba okukhulu akusho ukuqeqeshwa kwesikhashana kuphela. Kungasho ukugijima noma ukugijima (kuye ngokuthi ukufaneleka komzimba wakho kwe-aerobic) ezingeni lapho i-VO2 yakho noma ukusetshenziswa kwe-oksijini khona noma ngaphezulu kuka-75%, ngokuvamile evame ukushaya kwenhliziyo ye-85% yezinga eliphezulu lenhliziyo yakho. Ukuqeqeshwa kwesikhashana se-Sprint kuzoba ngesilinganiso senhliziyo esondela ku-95% wezinga eliphezulu. Futhi nansi into okufanele uyikhumbule. Awukwazi nje ukwenza imizuzu engu-10 yokuqeqeshwa kwesikhashana se-sprint uphinde ucabange ukuthi uzofanisa ukugijima kwemizuzu engu-30 ku-85% isilinganiso senhliziyo esiphezulu. Uma kuziwa emiphumeleni, awukwazi nje ukukopela ukusetshenziswa kwemali. Ukuqeqeshwa kwakho okuphuthumayo kumele kube nkulu.
I-High-Intensity Weight Training Training Circuit
Ukuqeqeshwa kwesekethe kuyinhlanganisela yemisebenzi ehlukahlukene eyenziwa ekuthuthukisweni komunye nomunye. Enye indlela yokufaka ukuqeqeshwa kwesisindo ohlelweni oluphakeme lokuzivocavoca oluvutha amakholori amaningi ukusebenzisa isisindo sokuqeqesha isisindo lapho uhambisa ngokushesha, noma ngisho nokugijima phakathi kokuzivocavoca, nokuphumula okuncane. Lokhu kugcina izinga lezinhliziyo liphakeme, linikeza amandla okuqhubekayo ekusebenziseni okwenziwe ukulinganisela, futhi ngokuvamile kufinyeleleka ekusebenzeni okukhulu kakhulu uma uqhubeka nokuhamba.
Nazi izifunda ezintathu zokuqeqesha isisindo sezinga elihlukene lokuzivocavoca.
Ngamafuphi, nakuba kufanelekile ukuzama ukulingana nokuvivinya umzimba okuphezulu, akulula kubaqalayo abangakufanelekile. Akufanelekile ukudumazeka futhi udangele uma lolu hlobo lokuzivocavoca nje lungasebenzi kuwe. Uma nje ubeka ngesikhathi, izinhlobo eziningi zokuzivocavoca zizosebenza ekulahlekelweni kwamafutha ezingeni elilodwa.
Iqhinga ukuqala kancane ngokuzivocavoca okuphansi, noma ngisho nokugqamile okukhulu kakhulu kokuzivocavoca kakhulu, bese uzama izinto ezinzima njengoba uthola kahle.
Umthombo:
Irving BA, Davis CK, Brock DW, et al. Umphumela wokuqeqeshwa kokuzivocavoca ngamafutha omzimba we-visceral nesimo somzimba. I-Med Sci Sports Exerc. 2008 Nov; 40 (11): 1863-72.