Ukwakha Imisipha Namandla Ngaphandle kokugwema i-Weight Loss Plateaus
Ukuphikiswa okuqhubekayo kuyindlela yokuqeqeshwa kwamandla lapho ukugcwala ngokweqile kuqhubeka khona ukuze kube lula ukuzivumelanisa. Ukuphikiswa okuqhubekayo kubalulekile ekwakheni imisipha , ukulahlekelwa isisindo , nokuqina.
Kungani Kudingeka Ukuphikiswa Okuqhubekayo?
Umzimba wakho uvumelanisa ukuze uvivinye umzimba futhi udinga ukuphikisana njalo ukuze uqhubeke nokubona ukukhula kwemisipha namazinga ethuthukile omzimba.
Ukwenza into efanayo usuku nosuku kungase kugcine imisipha namandla okwakhiwe kakade, kodwa ungase uyeke ukubona ukuthuthukiswa. Uma umgomo wakho ukwehlisa isisindo, kukubeka engozini ye- plateau yokulahlekelwa isisindo , leso sikhathi esiphazamisayo lapho ukulahlekelwa kwesisindo sakho kuqala ukugcoba .
Izindlela Zokuphikisa Okuqhubekayo
Kunezindlela eziningi zokufinyelela ukumelana okuqhubekayo:
- Ukwandisa isisindo ophakamisayo . Yenza inombolo efanayo ye-reps bese ubeka isonto ngalinye, kodwa ukwandise izisindo. Kumele ukwandise izisindo ngamaphesenti amabili kuya kumaphesenti ayishumi we-RM yakho ngesikhathi esisodwa. Umthwalo we-RM yisilinganiso esiphezulu sesisindo ongasiphakamisa ngaso isikhathi esisodwa. Isibonelo, uma ungakwazi ukuphakamisa amakhilogremu angu-50 kanye, kufanele ukwandise isisindo osiphakamisayo ngokuphindaphinda ngamunye ngamakhilogremu amabili kuya kwangu-5 ngesonto ngalinye. Awufuni ukudlula ukwanda komthwalo.
- Ukwandisa inombolo ye-reps . Sebenzisa isisindo esifanayo kumsebenzi ngamunye, kodwa ukwandisa i-reps ngesonto ngalinye.
- Nciphisa inani le-reps . Abaqeqeshi abahamba phambili bangaphakamisa izisindo ezilukhuni kakhulu zezintambo ezimbalwa, ezibizwa ngokuthi ukulayishwa okunzima. Uma wenza ukulayisha okukhulu, wandisa isikhathi sokuphumula phakathi kokusetha kumaminithi amathathu kuya kwemihlanu.
- Ukwandisa inani lezinethi . Ukuzivocavoca okujwayelekile kwesisindo kubantu abanomgomo wokulahlekelwa isisindo kuzobandakanya amasethingi amabili kuya amane okuzivocavoca ngalunye. Uma uqala, isethi esisodwa singanele ngokwanele ukwakha amandla nokukhuthazela kodwa, njengoba uqina, uzogcina ekugcineni usebenze indlela yakho kuze kufike kumasethi amabili kuya amane, ukuphumula cishe imizuzwana engu-20 kuya kumasekhondi angu-60, kuye ngokuthi Yeka ukuthi usindayo kangakanani.
- Nciphisa okunye phakathi kwama-sets . Uma wenza izinethi eziqondile, isb. Amaqoqo amathathu ama-squats noma amaqoqo amathathu ama-pushups, ngokuvamile uzoba neminye imizuzwana engama-10 kuya kumasekhondi angu-60 phakathi kwamasethingi. Enye indlela yokuphikisana nomzimba wakho futhi ukwandise amandla ukufinyeza okunye phakathi kwamasethingi. Uma ifomu lakho liqala ukuhlupheka, ukwandisa isikhathi sokuphumula noma ulahle isisindo esincane.
- Nciphisa isikhathi ngaphansi kwesilinganiso. Yilapho izintambo zakho ze-muscle zicindezeleka isikhathi eside kangakanani. Sebenzisa isisindo esifanayo kanye ne-reps, kodwa wehlisa umsebenzi. Isibonelo, isibalo esisodwa sokuphakamisa isisindo, ezintathu zibala ukunciphisa isisindo.
Inombolo Yokusebenza
Uma ngabe wenza ukusebenza kwamandla ezinsukwini ezimbili kuya kwezintathu ngesonto izinyanga eziyisithupha, usufinyelele ezingeni eliphakathi. Ungase ufune ukungeza olunye usuku ngesonto ohlelweni lwakho lokuzivocavoca ukuze uphonse inselele umzimba wakho.
> Umthombo:
> Amaphrofayili Okuqhubekayo Ekuqhutshweni Ukuphikiswa Kwabadala Abanempilo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2009; 41 (3): 687-708. i-doi: 10.1249 / mss.0b013e3181915670.