Ukusebenza okusheshayo, okuphumelelayo kokubili Ukuzivocavoca kweCardio and Strength
Ukuqeqeshwa kwe-high-intensity circuit (HICT) kuhilela ukuhlanganisa kokubili ukuqeqeshwa kwe-cardio nokumelana emsebenzini. Ishintsha ukuhamba komzimba okuphezulu nokuphansi kanye nokuzivocavoca kakhulu nokuzivocavoca. Lo mqondo uyinselele, isisindo somzimba esiphelele esithembisa ukulahleka kwesisindo esingcono kunesikhathi esincane.
Inzuzo enkulu ye-HICT yukuthi ukwandisa i-afterburn yakho-inani lamakhilogremu umzimba wakho uyaqhubeka uvutha ngemuva kokuqeda ukusebenza kwakho.
Lokhu kusetshenziswa ngemuva kokusebenzisa i-oxygen (EPOC) kubhekwa ngabanye ukusiza ukuthuthukisa umzimba wakho , okungasiza ekulahlekelweni kwesisindo Umkhuba wokusebenza kanzima kokubili ukusebenza kwe-cardio namandla kunendawo yonke. I-CrossFit ne-Orange Theory Ukuzivocavoca kokubili kokusebenza okuphezulu kokujikeleza-uhlobo lokusebenza oluhlelwe ukuthumela izinga lokushaya kwenhliziyo yakho.
Ukuqeqeshwa Okujikelezayo Kwesifundazwe Okubonakalayo Okuphumelelayo
Imikhombandlela evamile yokuzivocavoca ivame ukufaka izinhlobo ezimbili ezahlukene zokusebenza: i- cardio cishe imizuzu engama-150 ngesonto bese usebenza ngokuzivocavoca amandla okuhlukile ozenza ngezinsuku ezingezinye. Yize lokhu kungakanani ukuzivocavoca okudingayo impilo nempilo, abantu abaningi abanaso isikhathi esiningi sokuchitha umzimba usuku ngalunye. Yiqiniso, kunezindlela zokuhlanganisa amandla kanye ne-cardio ekusebenzeni okufanayo, kodwa lokho kusathatha isikhathi. Kukhona futhi izingxabano mayelana nokuthi ukwenza i- cardio kuqala kungaholela ekuqeqesheni kwamandla akho ukuthi kusebenze kangako, futhi ngokuphambene nalokho.
Ucwaningo olwenziwa ngo-2013 lwalezi zifundo zokuqeqesha zesifunda ezihlanganisa amandla kanye ne-cardio kubonise ukuthi ukuqeqeshwa kwesifunda, kwenziwa ngamandla kakhulu, kusebenza ngempela. Ushisa amakholori bese wenza amandla, konke okusemsebenzini okufanayo. Lokhu kukusindisa isikhathi namandla ngenkathi kukunikeza ukusebenza okusebenzayo okuzokunikeza imiphumela eqinile.
I-HICT Workout
Abalobi bokutadisha abafake ukuqeqeshwa kwe-HICT ukuhlola ukusebenza kwawo basebenzisa imingcele elandelayo:
- Izitatimende eziyisishiyagalolunye kuya kwezi-12 ezihlanganisa ukuxuba umzimba we-cardio nesisindo somzimba. Lapho bekhetha umzimba, bafuna:
- Umzimba wonke, izakhi zomzimba
- Ukuzivocavoca okuthola imisipha emikhulu yomzimba, njenge- butt , esifubeni , nangemuva
- Ishukumisela ukuthi ingashintshwa kalula kumazinga ahlukene emzimbeni (isib. Ukuqhuma kwamadolo kunama-push-up yendabuko)
- Zazihlanganisa phakathi kwamaqembu omzimba nokuqina. Isibonelo, umzimba wokuzivocavoca ophezulu (i-dips) wawulandelwa ukuvivinya umzimba okuphansi ( amaphaphu ), kuyilapho ukuvivinya umzimba okunamandla (okuqhutshwa phambili) kwalandelwa ukuvivinya umzimba okuphansi (ukuphakama kwamadolo nge-ball med). Lokhu kuvumela ukuphumula okuthile phakathi kwamaqembu omzimba kanye nezinhlelo zamandla ukuze ukwazi ukugcina ifomu elihle futhi ugweme ukubamba ngokushesha.
- Ukuze bandise amandla, babe nezifundo ukwenza umsebenzi ngamunye ukuze ufunde cishe u-15 kuya ku-20 noma imizuzwana engu-30.
- Ukuze usebenze kahle, konke okuphakathi kokuzivocavoca kwakumfushane, ngaphansi kwamasekhondi angu-15.
- Isifunda ababahlanganisile (esezansi) sasiyimaminithi ayisikhombisa ubude futhi batusa ukusetshenziselwa ukuphindaphinda isifunda kuze kube kathathu mayelana nokuqeqeshwa kwamaminithi angu-20.
Isampula se-HICT Workout
Ngezansi umsebenzi wokubhala abalobi abafake ndawonye, baqedile ngezivivinyo ezingu-12 ezingadingi imishini, isebenze yonke imisipha yomzimba, futhi ingenziwa cishe noma kuphi. Yenza umsebenzi ngamunye ngemizuzwana engu-30, uphumle imizuzwana engu-10 phakathi futhi uphinde izikhathi eziphindwe eziyisikhombisa (noma ngaphezulu).
- I-jacking jacks
- I-Wall Sit
- Push-up
- I-crunches ye-Ball
- Isinyathelo -Izinyathelo
- Izikwele
- Ama-Dips
- Amapulangwe
- Amadolo amahle aphezulu
- Ama-lunges
- Push-ups kuya ipeni side
- Plank Side
Lokhu kungukuthi isampula kanye nokuzivocavoca okuphambili kungase kufune ukwandisa amandla ngokufaka isisindo noma ukuzama ukuzivocavoca okuphambili.
Izinzuzo ze-HICT
Abacwaningi bathola izinzuzo eziningana zeHICT kubandakanya:
- Kuyindlela elula futhi ephumelelayo yokulahlekelwa isisindo nokushisa amafutha omzimba .
- I-HICT iphinde ikhulise ukuphuma kwakho-inani lama-kilojoule owushisayo ngemuva kokuzivocavoca kwakho.
- Lezi zinhlobo zokusebenza zingase zibheke amafutha amaningi esiswini .
- Ukusebenza kwe-HICT kufushane futhi kusebenza isikhathi esengeziwe.
- Banda VO2max kanye nokuqina kwakho jikelele.
Ukuqapha kwe-HICT
Ukuphakama okukhulu kwalolu hlobo lokuqeqesha okuhambisana nokuphumula okufushane kudinga amandla amaningi kunokusebenza kwendabuko. Ngenxa yokuthi uhamba ngokushesha, uzofuna ukwazi kahle umzimba ukuze ube nesimo esihle, ngisho noma usuke ukhathele. Zama ukwenza izivivinyo ngokuphumula okuningi njengoba udinga bese unciphisa okunye njengoba ukuqina komzimba kwakho kuthuthuka.
Enye into okumele uyikhumbule ukuthi ukuqeqesha okukhulu kakhulu, kungakhathaliseki ukuthi kuyini uhlobo, kungaholela ekuqotheni , ukulimala noma ngisho nokushisa uma unganiki umzimba wakho isikhathi esanele sokuthola. Zama ukwenza lezi zisebenzi cishe kabili ngesonto ngokuhlala phakathi. Cabanga ngokungafani neminye imisebenzi efana ne-cardio, yoga, noma i-Pilates ukuze usebenzise imisipha yakho ngezindlela ezahlukene.
> Umthombo:
> 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. Sept 8, 2013.