Ukusebenza Okuhamba phambili Kokulahlekelwa Isisindo

Kuthatha ukuthini ngempela?

Uma ufuna ukwazi ukusebenza okuhle kakhulu kokulahlekelwa isisindo, impendulo empeleni ilula kakhulu: Kuyinto yokuzivocavoca ozoyenza njalo njalo. Ngiyazi, akusilo ngempela impendulo oyifunayo. Ufuna ukwazi ukuthi yini okufanele uyenze uma ufuna ngempela ukuthola imiphumela. Le mpendulo ilula, kodwa kunzima ukuyenza: Kufanele usebenze ngempela, kunzima ngempela.

Uma kuziwa ekukhuliseni umzimba , ukushisa okushisayo , ukulahlekelwa isisindo nokwandisa ukuhamba kwakho emva kwesikhathi, akukho lutho olungcono kunokusebenza okuhle kokudala okukhulu . Ngezansi uzothola okunye okusemandleni okusebenza okuphezulu okukhipha isisindo.

Ukuqeqeshwa Kwesikhashana

Ukuqeqeshwa kwesikhashana kuyisimo sokuzivocavoca eshintsha i-aerobic (yokulinganisela) noma i- anaerobic (ephumayo) ngezikhathi ze-cardio ngezikhathi zokutakula. Izikhathi zomsebenzi zingadlula noma yikuphi ukusuka kumasekhondi angu-10 kuya emaminithini amaningana, kuye ngokuthi izinga lakho lokuzivocavoca nemigomo yakho.

• Isizathu: Izinzuzo zihlanganisa ukukhula kwe- afterburn , ikhono eliphuthumayo lokuphuka nokusebenzisa amafutha, izinga lokuzivocavoca olwandayo , ukusebenza okufishane , isisindo esincane kakhulu.
• Ubani: Okokuqala, umzimba ophakathi noma owedlule.
• Ngesikhathi : Isikhathi esisodwa kuya kwesithathu ngesonto, kuye ngezinga lokufaneleka.
• Kungani kungenjalo : Ukuzivocavoca okuphezulu kungandisa ingozi yokukhathazeka , ukulimala , ukushisa noma ukuhlupheka. Ngokuvamile zibandakanya imisebenzi ephezulu yokuthinta ukushaya kwenhliziyo , okungenzeka ingafaneleki abantu abane-arthritis noma ezinye izimo, nakuba kunezinye izindlela ezincane ezithinta impembelelo .
• Izinga le-Intensity : I-Moderate-High

Umsebenzi Wokuqeqesha Wokunciphisa Isampula

1. Qiniseka ukuthi ushisa kakhulu.
2. Hamba noma ugijimise ngokulinganisela -uku- phezulu kwemaminithi angu-3, ​​ulandelwe umzuzu owodwa wokuhamba.
3. Phinda amaminithi angu-20 kuya kwangu-30.

Ukunyuka kokusebenza kokuphakathi

• Abaqalayo kufanele bagxile ekwakheni imfanelo ngezinye izikhathi ze-aerobic .
• Ukuzivocavoca okuphakathi kungaqhubekela phambili ekusebenzeni ngezikhathi ezingeni eliphezulu.
• Ukuzivocavoca okuthuthukisiwe okungaphezulu kungazama ukusebenza okunamandla, kuhlanganise nalabo abanezintambo namagquma kanye nalabo okusheshayo nokukhuthazela .

Ukuqeqeshwa okuPhezulu kokuPhezulu kokuPhakathi

Ukuqeqeshwa kwesikhawu esiphakeme kakhulu (HIIT) inguqulo enkulu kakhulu yokuqeqeshwa kwesikhashana okubandakanya ukushintsha umsebenzi ophezulu wokusetha ngezinsuku zokuphumula. Ngalokhu kuqeqeshwa, usebenza ku-Level 8 noma ku-9 eshadini lokuzikhandla elibonwayo imizuzwana engu-10 kuya kwemizuzu emibili, ngezikhathi zokuphumula ezingaba mfushane, ezifanayo noma ngaphezulu kunomsebenzi obekayo.

• Okwenzayo: Izinzuzo zihlanganisa ukukhula kwe-metabolism ne-afterburn, ukuqina komzimba, ukufinyeleleka, ukusebenza kahle isikhathi, nomzimba wakho usebenza kahle ekushiseni amafutha .
• Ubani: Abazivocavoca abaphakathi noma abaphambili abangacabangi ukusebenza kanzima.
• Uma: Isikhathi esisodwa kuya kathathu ngesonto, kuye ngokuthi izinga lakho lokuzivocavoca.
• Kungani kungenjalo: Ukuzivocavoca kakhulu kungandisa ingozi yokulimala nokukhathazeka. Ukusebenza lokhu kanzima kungakhathazeki kakhulu.
• Izinga le-Intensity: High

Isibonelo se-HIIT Workout

1. Qiniseka ukuthi ushisa kakhulu.
2. Phrint imizuzwana engu-30
3. Hamba ngomzuzu owodwa.
4. Phinda imizuzu engu-10 ukuya kwangu-20.

Kukhona ukuhlukahluka okuningi ongakwenza, kuhlanganise nokuqeqeshwa kokuphumula okuphakathi kuka- 30-60-90 nokuqeqeshwa kwe-10-20-30 HIIT .

Ukuqeqeshwa kweTabata

Uqeqesho lwe-Tabata luhlobo lombulali lwe-HIIT olubandakanya ukushintsha ukuvivinya umzimba okukhulu kakhulu imizuzwana engu-20, kulandelwa imizuzwana engu-10 yokuphumla, okuphindaphindiwe izikhathi ezingu-8 kumaminithi angu-4. I-intensity yakha kancane kancane, ekugcineni ikuyisa ku-Level 9 noma ku-10 eshadini lokuzikhandla elibonwayo ekupheleni kweTata.

• Isizathu: Izinzuzo zihlanganisa ukukhula komzimba kanye nokuhamba ngemva kwesikhathi, ukusebenza okufutshane kakhulu, ukuqina komzimba nokusimama, nokuningi okuhlukahlukene.
• Ubani: Abazivocavoca, abaqeqeshiwe abanolwazi abangacabangi ubuhlungu.
• Uma: Isikhathi esisodwa kuya kathathu ngesonto, kuye ngokuthi izinga lakho lokuzivocavoca.
• Kungani kungenjalo: Lokhu kuvivinya umzimba okunamandla kungakhululekile futhi kwandisa ingozi yokukhathazeka, ukulimala nokuzonda umzimba.
• Izinga le-Intensity: Eliphakeme kakhulu.

Ukusebenza kwe-Tabata yesampula

1. Qiniseka ukuthi ushisa kakhulu.
2. Yenza ukuzivocavoca kakhulu okufana ne-burpees noma i- froggy ihamba , isebenza kanzima ngangokunokwenzeka ngamasekhondi angu-20.
3. Hamba endaweni yamasekhondi angu-10 bese uphinda izikhathi ezingu-8.
4. Ungakwazi ukunamathela ku-Tabata eyodwa yamaminithi angu-4, kodwa ngemiphumela engcono, uzofuna ukuphinda i-Tabata eyodwa noma ngaphezulu izikhathi zomzuzu ongama-20 kuya kwangu-30.

Kukhona ukuhluka okubandakanya ukusebenza kwe- Tabata cardio nokusebenza kwamandla we-Tabata .

Isimo seMetabolic

Isimo se-metabolic (MetCon) ukulandelana okukhulu kakhulu kokuzivocavoca umzimba, ngokuvamile ukuxuba umzimba wonke we-cardio namandla, okwenziwe isikhathi esithile ngaphandle kokuphumula noma ukuphumula okuncane kakhulu phakathi. Ukuzikhandla kwakho okulinganiselwe ngesilinganiso esingu-1 kuya kwezingu-10 kufanele kube ngu-9 noma u-10 (ngaphezulu) ngesikhathi sesethi yomsebenzi.

• Kungani: I- MetCon ihlose wonke amasistimu omzimba womzimba, ukwanda kwe-afterburn, ikhiqiza izinga eliphezulu lokuqina, futhi inikeza eziningi ezihlukahlukene.
• Ubani: Izenzo zokuzivocavoca ezithuthukisiwe, ezinokuhlangenwe nakho ezingahle zivele zihlanya.
• Uma : Isikhathi esisodwa kuya kwezihlanu ngesonto, kuye ngokuthi izinga lakho lokuzivocavoca noma yiluphi uhlelo olulandelayo, njenge- P90X , Insanity , noma i-Crossfit.
• Kungani kungenjalo: Lokhu kuyindlela ephakeme kakhulu yokuqeqesha ngezinga eliphezulu lokuyeka ngenxa yokulimala, ukukhathazeka, ukushisa, ukukhwabanisa, njll. Akuyona yabaqalayo.

Isampula se-MetCon Workout

Khetha izinhlobo eziyishumi zomzimba wonke umzimba, njengama- compound exercises , futhi wenze ngayinye imizuzwana engu-30, ngemizuzwana engu-10 yokuphumula phakathi.

Ukuqeqeshwa Okuphakeme Kokujikeleza Kwesifundazwe

Ukuqeqeshwa okuphakeme kakhulu kwesifunda kuyindlela ejulile yokuqeqeshwa kwesifunda okuhlanganisa ukuxuba kokubili ukuqeqeshwa kwe-cardio nokuzivocavoca. Umqondo uwukukhetha ukuhamba komzimba wonke futhi uzame ukushintsha phakathi kokuhamba komzimba okuphansi nokuphansi, ngakho-ke iqembu elilodwa lezinsizwa lihlala ngenkathi elinye lisebenza. Usebenzisa umzimba ngamunye isikhathi esithile bese uhamba ngokushesha ekusebenziseni okulandelayo.

• Kungani: Ukuzivocavoca ukuqeqeshwa ukubandakanya kuhlanganisa imisipha emikhulu yomzimba ebangela ukushisa kwamafutha amaningi. Lokhu kuqhutshwa kungakwandisa ukuguquka komzimba kanye nokuhamba ngemva kwesikhathi futhi kungase kube nomthelela omkhulu ekulahlekelweni kwamafutha angaphansi, kepha ochwepheshe abaqiniseki ukuthi kungani. Kungenzeka ngenxa ye-hormone yokukhula ekhishwe ngesikhathi nangemva kokuvivinya ukuqeqeshwa kokuqina kokuqina okukhulu. Kuningi okuhlukahlukene, ukusebenza okufutshane nokusebenza isikhathi esiningi.
• Ubani: Izenzo zokuzivivinya eziphakathi neziphambili zilungele ukuphuma endaweni yazo yokududuza.
• Uma: Isikhathi esisodwa kuya kathathu ngesonto, kuye ngokuthi izinga lakho lokuzivocavoca.
• Kungani kungenjalo: Lezinga eliphakeme lokuqina lingase lingakhululeki futhi lidale ubuningi besifo futhi, mhlawumbe, ukulimala uma umzimba ungakulungeli. Kufanele ube nesikhathi sokuzivocavoca ngaphansi kwebhande lakho nokuqonda kahle ifomu lokuzivocavoca efanele kanye nezinqubo ngaphambi kokuzama i-HICT.

Isampula se-HICT Workout

• Yenza umsebenzi ngamunye imizuzwana engu-30, imizuzwana engu-10 ihlala phakathi.
• Ukuzivocavoca okuphakanyisiwe kufaka ukugxuma kwejack, ukuhlala kwodonga , ukukhwabanisa , ukukhwabanisa ibhola , ukunyuka kwamapulangwe , ama- squats , ama- dips , amapulangwe , ama-knee aphezulu, amaphaphu , amaphuzu emapulini ohlangothini , ipulangwe .

Noma yini ozoyenza ngempela

Ukusebenza okuphezulu okuqokonyiswe ngokuqinisekile kuyi-flavor yenyanga emhlabeni wokuqina nokunciphisa umzimba. Kulula ukubona ukuthi kungani ubheka imiphumela yalowo msebenzi onzima. Nokho, lowo msebenzi onzima ufika ngentengo. Kwabanye, ukulimala noma ukukhathazeka. Kwabanye, kuyashisa noma kuqhutshelwa phambili . Futhi abanye abantu abakwazi nje ukusebenza kanzima.

Umthelela ophezulu, ukuzivocavoca kakhulu akuyona indlela kuphela yokulahlekelwa isisindo, ngakho-ke ungase ufune ukugwema ukuqeqeshwa okunamandla okukhulu ngezizathu ezilandelayo:

• Uyisiqalo noma ube sekhefu elide kusuka ekuzivocavocavoca
• Usubuhlungu obungapheli noma usebenza ngokulimala
• Awukaze uphume endaweni yakho yokududuza ngokuzivocavoca
• Uyazonda ukuthuka
• Unesiphi isimo senhliziyo esidinga imithi. Kungase kuthinte izinga lokushaya kwenhliziyo yakho, okunye okuthi udokotela wakho angathanda ukuxoxa nawe ngokwezinga lomsebenzi wakho

Ukuzivocavoca kuhle nje ngokuzivocavoca kwayo. Akukho ukuqeqeshwa okuzosebenza uma ungakwenzi empeleni, ngakho-ke kungcono ukunamathela ngesimo sokuzivocavoca esikuzwa kahle kuwe. Lokhu kungase kusho ukuqala ngohlelo lokuqala futhi usebenze ngendlela yakho kuze kufike ekuzivocavoca okukhulu ngaphezu kwesikhathi.

> Imithombo:

> Burgomaster KA, Howarth KR, Phillips SM, et al. Ukuguquguquka okufanayo kwamagciwane ngesikhathi sokuzivocavoca emva kokuphumula okuphansi kwevolumu ye-sprint nokuqeqeshwa komdabu ukukhuthazela kubantu. I-Journal of Physiology . 2008; 586 (Pt 1): 151-160. i-doi: 10.1113 / i-jphysiol.2007.142109.

> Klika B, Jordan C. High-Intensity Circuit Training Ukusebenzisa Isisindo Somzimba: Imiphumela Ephezulu Ngokutshalwa Kwentsha. May / Juni 2013. I- ACSM's Health & Fitness Journal , 17 (3), 8-13.

> Tjønna A, Lee S, Rognmo Ø. Ukuqeqeshwa kwe-Aerobic Interval Versus Okuqhubekayo Ukuzivocavoca njengokwelashwa kwe-Metabolic Syndrome. Ukujikeleza . 2008; 118: 346-354.

> Trapp EG, DJ Chisholm, Freund J, et al. Imiphumela ye-high-intensity yokuqeqeshwa kokuvivinya umzimba ngokukhululeka kwamafutha nokuzila ukudla kwama-insulin. I-Int J Obes (Lond) . 2008 Apr; 32 (4): 684-91.

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