Sebenza Kanzima, Khipha Amakholori Angaphezulu
Ukusebenza okuphezulu kakhulu kuyindlela yokugcina emzimbeni. Kodwa lokho kusho ukuthini ngempela? Ukusebenza kuze kube iphuzu lokukhathala okuphelele kwemisipha noma uze uphonse? Noma okuthile okuncane kakhulu, kodwa kunzima kangangokuthi awukwazi ukukhuluma.
Esinye sezici ezibaluleke kakhulu ukuqina komsebenzi wakho, ngakho-ke kubalulekile ukuyiqonda. Ngenkathi izinkombandlela eziningi zincoma ukuvivinya umzimba ngokulinganayo izinsuku eziningi zesonto, ukusebenza ngamandla kakhulu kungakusiza ushise amakholori amaningi, gcina isikhathi ngokusebenza okufutshane , futhi ukwandise izinga lakho lokuzivocavoca.
Izindlela zokwenza intuthuko ye-Meaure
Ngakho-ke, wazi kanjani ukuthi usebenza ezingeni eliphezulu noma elinamandla kakhulu? Ayikho incazelo eqondile, kodwa kunezindlela zokuqapha ukuthi usebenza kanzima kangakanani:
- I-Talk Test - Uma usebenza ngezinga elinamandla kakhulu, kufanele uphefumule futhi ukwazi ukukhuluma amagama ambalwa ngesikhathi.
- Ukusebenza okuveziwe - Ukuze usebenzise le ndlela, hlela indlela ozizwa ngayo ngesikhathi sokuzivocavoca kwakho kulesi Shadi Lokuthuthukiswa Ebonakalayo . Ukuphakama okukhulu kuzoba phakathi kweNqanaba 8-9. Izifundo zithole ukuthi izilinganiso zokuzikhandla ezithandwayo zibonisa ngokucacile lokho okushiwo yinhliziyo yakho. Lokhu kusho ukuthi uma ubona ukuthi ukuzikhandla kwakho kuphezulu, kungenzeka ukuthi izinga lakho lenhliziyo liphakeme.
- Amaphesenti Wokulinganisela Kwengqondo Yakho Ye- Maximum - Ngale ndlela, ungakwazi ukubala indawo yakho yezinga lokushaya kwenhliziyo futhi usebenzise umlingo wokushaya kwenhliziyo ukulandelela izinga lenhliziyo yakho. Ukuze usebenze ngamandla, uzohlala phakathi kuka-80-90% wamaphesenti wezinga eliphezulu lenhliziyo yakho .
Ukuvame Ukuzivocavoca Kakhulu Kangakanani
Imikhombandlela Yokusebenza Ngomzimba ka-2008 iphakamisa ukuthi yenza izinsuku ezingu-5 zokuzivocavoca umzimba ngokulinganayo isonto ngalinye noma ukuzivocavoca ngamandla / ukuphakama kwamaminithi angaba ngu-20, izinsuku ezintathu ngesonto, kodwa lokho okwenzayo kusekelwe ezingeni lakho lokuzivocavoca kanye nemigomo. Kuhle ukuba usebenze emazingeni ahlukahlukene wokuqina ukuze ungene ezinhlobonhlobo zamandla ahlukene futhi usebenze umzimba wakho ngezindlela ezahlukene.
Ukuzivocavoca okukhulu kakhulu kungabangela ukulimala noma ukulimala ngokweqile, ngakho awufuni ukwenza lolu hlobo lokuzivocavoca nsuku zonke.
Uma ungumqali, ukuqala ngokuqeqeshwa kwesikhashana kuyindlela enhle yokwenza umzimba wakho usetshenziselwe ukuzivocavoca okuphakeme kakhulu, ukulinda okuphathwayo. Kunezindlela zokusebenza kanzima ngenkathi ugcina izinto ezithintekile uma ukugxuma akukhululekile kuwe. Funda kabanzi mayelana nokuthi ungangezela kangakanani ukusebenza kwakho futhi uthole okuningi ngesikhathi sakho sokuzivocavoca.
Izibonelo zezenzo eziphezulu ze-intensity
Iminye imisebenzi yenzakale ngokwemvelo kunezinye, ikakhulukazi ukuzivocavoca okubandakanya ukusebenzisa amaqembu amakhulu ama-muscle afana nemilenze yakho. Lokhu kufaka:
- Ukuqeqeshwa kwesikhawu esiphakeme kakhulu
- Ukuqeqeshwa kweTabata
- Ukugijima
- Ukuhamba ngesivinini
- Hill ukuhamba
- Izitebhisi zokukhuphuka
- I-jump roping
- Ukuhamba ngesiphambano
- Izivivinyo ze-Plyometric
Izwi Mayelana Nokuqeqeshwa Okuphakeme Kwesikhawu Sokuvinjwa, noma i-HIIT
Ukuqeqeshwa kwezinga eliphakeme kakhulu (aka HIIT) yilapho usebenza khona, bese uphumula, bese usebenza futhi. Ukusebenza kwe-HIIT kuchazwa njengokwenziwa ngo-90-95% wezinga eliphezulu lenhliziyo yakho. Ngalokhu kuqina, i-HIIT ingaveza ukuthi iminithi engama-20, i-2-mille jog izokhiqiza.
Manje, uma wenza ukuqeqeshwa kwesikhashana se-aerobic, tshela ku-skreadreader, lapho uhamba khona ngezikhathi ezingu-80-90% zenani lakho lenhliziyo lemaminithi engu-10 elilingana nokusebenza kombuso okwamazuzu angu-30 okwenziwe kahle okwenziwe ngamaphesenti angu-75% isilinganiso senhliziyo.
Zombili zisezingeni eliphakeme, kodwa ukusebenza kwe-HIIT kanye ne- Tabata -style kufanele kwenziwe ngezinga eliphezulu kangangokuthi umsebenzi awukwazi ukusekela isikhathi eside. Uma ungafuni ukuphonsa ngemuva kwemizuzu engu-10, awubenzi kanzima ngokwanele ukuze uthole izinzuzo kulo msebenzi.
Imithombo:
UMnyango wezeMpilo waseMelika kanye neMisebenzi. Imikhombandlela yomsebenzi we-Physical Body ka-2008.
Jakicic JM, Clark K, Coleman E, et al. I-American College of Sports Medicine. I-American College of Sports Medicine Indawo Yokuma. Amasu Okungenelela Okufanele Ukunciphisa Isisindo Nokuvimbela Isisindo Ukuthola Abadala. I-Med Sci Sports Exerc. 2001 Dec; 33 (12): 2145-56.