Yikuphi okungcono?
Kunezinhlobo ezimbili zabantu abaphakamisa izisindo: labo abafuna imisipha emikhulu nalabo abafuna nje ithoni bese beqinisa ngaphandle kokukhula. Labo abafuna usayizi bavame ukuthatha izinsimbi ezithwala kakhulu futhi banamathele ekubuyiseleni okuncane. Labo abesaba "ukukhwabanisa" ngokuvamile bafinyelela ezisindo zokukhanya futhi benze okuphindaphindiwe ukuze bafinyelele ukubukeka "kwe-toned". Ngabe lena yindlela efanele yokuya? Ingabe kukhona umehluko phakathi kwalezi zinhlobo ezimbili zokuqeqesha?
Amandla ngokumelene nokukhuthazela
Yebo, kukhona umehluko ngemuva kwalezi zinhlobo ezimbili zokuqeqesha, kodwa wonke umuntu udinga izinhlobo zombili zokuqeqeshwa kwenqubo ye-muscular elinganisela kahle kanye nokusebenzisa umzimba okuphezulu. Lezi zinhlobo ezimbili zokuqeqeshwa kwamandla ziphathelene namandla omzimba ngokumelene nemisipha yokukhuthazela. Ukwenza okuphindaphindiwe okuncane kakhulu ngesisindo sakho kuzokusiza ukwandise amandla akho. Ngakolunye uhlangothi, ukwenza okuphindaphindiwe ngokuphindaphindiwe kwezinsimbi kuzokusiza ukwakha ukukhuthazela. Udinga ngempela kokubili ekuphileni kwakho kwansuku zonke.
Amandla emisipha yikhono lokusebenzisa amandla amakhulu kakhulu isikhathi esifushane. Isibonelo, ukuphakamisa into enzima kakhulu. Esikhathini sokuzivocavoca, lokho kungase kube yibhentshini-ngokucindezela i-barbell esindayo yokuphindaphindiwe kuka-5-8. Ekuphileni kwakho kwangempela, lokhu kungase kubonakale kufana nokuhambisa ifenisha enzima noma ukuxosha imoto yakho emgodini weqhwa-okudinga amandla.
Ngakolunye uhlangothi, i- Muscle Endurance , ikhono lokwenza okuthile ngokuphindaphindiwe isikhathi eside ngaphandle kokukhathala. Esikhathini sokuzivocavoca, lokho kungase kwenzeke ama-squats ama-bodyweight angama-50 ngokulandelana, ehambisa isigqi. Ekuphileni kwakho kwangempela, lokhu kungase kubonakale kufana nokusebenzisa imilenze yakho ukuphoqa umcibisholo wensimbi ngehora, noma uphathe amabhokisi ngokuphindaphindiwe uma usiza othile ukuba athuthe.
Indlela Yokuhlela Ukusebenza Kwamandla Amandla
Ngesikhathi sokuzivocavoca, uzobona abantu abahlukahlukene benza amandla ahlukahlukene kanye nokuzivocavoca umzimba. Lapho ngifundisa ekilasini lamandla, ngihlale ngifaka izivivinyo ezithile ezakha amandla omzimba kanye nezinye ezibandakanya ukukhuthazela kwemisipha ukuze kuqhutshwe ukuqeqeshwa kwabahlanganyeli ngoba njengoba ngishilo ngenhla, ezweni langempela, awukwazi ukuthi uzodinga amandla noma ukukhuthazela ekuqedeni imisebenzi yansuku zonke.
Ngakho-ke, uma uhlela ukusebenza kwakho siqu, zama ukugxila kokubili amandla omzimba kanye nokukhuthazela kwemisipha. Ezinsukwini ezithile kuyoba kuhle ukugxila ekukhuthazeleni futhi usebenzise izisindo ezilula ezizophindaphinda. Lokhu kuvame ukuhlanganiswa nokuzivocavoca kwe-cardio. Kodwa-ke, kubalulekile ukuthi uchithe okungenani izinsuku ezimbili ngesonto usebenzisa izisindo ezinzima ukuze emva kokuphindaphindiwe okumbalwa usuke uhluleka ukuhlukumeza imisipha. Lokhu akugcini nje kukugcina uqine kodwa kuthuthukisa umzimba wakho wokusebenzisa umzimba ukuze ugijime ngesilinganiso esiphezulu. Uzibuza kanjani? Ukumama okuningi emzimbeni wakho, ama-calories amaningi ozobhekana nawo wonke usuku olulodwa ngisho nokuphumula.
Okokugcina, ngifuna ukuxosha inkolelo yokuthi ukusebenzisa isisindo esinzima kuzokukhulula. Amadoda ezakhi zofuzo angathuthukisa ubuningi besisindo ngokuphakamisa okunzima. Kodwa-ke, abesifazane, ingxenye enkulu, abanalo uhlobo lwe- testosterone ukudala lobukeka obuningi obubukeka kumisipha. Futhi njengoba nje ngisho nje, imisipha eningi into enhle. Uma unesisindo esiningi, umzimba wakho uzoshisa ukwedlula usuku lonke futhi uzokwazi ukwenza noma yimuphi umsebenzi ozayo.
Ngivelaphi Lapha?
Uma ufuna ukubukeka okubukeke, okubukeke impendulo ilula, nakuba mhlawumbe kungelula:
1. Isitimela esinamandla esinesisindo esinzima okungenani izinsuku ezimbili ngesonto.
2. Yenza okungenani imizuzu eyi-150 ye-cardio ukuvivinya ngesonto; leyo imizuzu engu-30 ngosuku ngezinsuku eziningi ukushisa ukhalori nokunciphisa amafutha omzimba. Ngiphakamisa ukuqeqeshwa kwesikhashana okuhlanganisa umsebenzi we-cardio nokuzivocavoca kwemisipha. Isibonelo, izigqoko ze-bodyweight jump or jack jacks noma punches.
3. Khetha ukudla okunempilo, okuhlanzekile kuhlanganise amaprotheni amaningi kanye nemifino kanye nezinye izithelo kanye nama-carbohydrate enzima. Nciphisa ushukela wakho nokudla kotshwala.