/ Ungalwenza Kanjani Uhlelo Lokuqalisa Isikhawu?

Lapho ufunda izinhlobo ezahlukahlukene zokuzivocavoca umzimba, ukungabaza kuvame ukuvela ngandlela thile. Kulesi sihloko, sizohlaziya ukuqeqeshwa kwesikhawu - ukuthi kuyini, ukuthi kusiza kanjani futhi kuyaphikiswa kanjani, kanye nohlelo lokuqeqesha.

Kuyini ukuqeqeshwa kwesikhawu?

Ukuqeqeshwa kwesikhawu kusekelwe ekushintshaneni kokuvivinya umzimba okuphansi nokuphakeme. Ekuboneni kokuqala, kungabonakala sengathi ukuqeqeshwa kwalolu hlobo kulula, empeleni
lokhu akulona iqiniso. Lokhu kungaqondakala ngesibonelo - i-sprint elandelwa ukugijima. Yize ukushintshana ekuqeqesheni okunamandla akubophezelekile kusiyalo esithile semidlalo.

Umgomo oyinhloko wokushintshaniswa kokuzivocavoca umzimba ukuguquka kusuka ekuphakameni okuphansi kuya emisebenzini ephezulu ye-aerobic, lapho ama-80-90% wezinhliziyo ezishaywayo atholakala kusuka phezulu (ama-225 beats) kuya ekuguqulweni okulandelayo kuya kumodi ejwayelekile yomsebenzi. Ukugcwaliswa kwamandla emzimbeni ngale ndlela kuvela ezinqolobaneni zomzimba ze-carbohydrate, hhayi amafutha.

Njengoba sekushiwo, i-IT (ukuqeqeshwa kwesikhawu) ayiboshelwe kuhlobo oluthile lokuqeqeshwa kwezemidlalo, uhlelo olunjalo lungenziwa ngokubhukuda, ukuhamba ngebhayisikili, imishini yenhliziyo, ngenkathi kutholwa isisindo semisipha, ukufudumala okuvamile, nokunye.

Izinzuzo Zokuqeqeshwa Kwesikhawu Sokugijima

Isikhathi sokuqalisa sinezimfanelo ezinhle kakhulu kunokugijima okujwayelekile, futhi sizohlaziya lezi zimfanelo ngezansi:

1. Ukugijima kwesikhawu kubhekwa njengendlela engcono yokushisa isisindo esiningi. Lesi sitatimende sisekelwe enqubweni yemvelo emzimbeni - imetabolism. Ngokudla okufanele nokugijima ngamandla okushintshana, umzimba uba nengcindezi ebizwa ngokuthi ukucindezela, okwenza kukhuphuke izinga lokugaya ukudla, nalo elandisa kakhulu ukusetshenziswa "kwezinsizakusebenza ezingeqile". Icebo lifihliwe ekusetshenzisweni kokuqina okuphezulu - uma kuqhathaniswa nokuzivocavoca umzimba okujwayelekile, kulesi sigaba, ukwenziwa komzimba okwandisiwe kuyaphela kuphela emva kwesikhashana, futhi kuyaqhubeka esigabeni okuthiwa "sokululama" ohlelweni lokuqeqesha.
2. Ukukhula kancane kancane kwemisipha. Lesi sikhathi sokusebenza sinomphumela omuhle emisipheni yemisipha, ekhonjiswa kumapharamitha afana nobuncane nokusizakala.
3. Ukukhuthazela okwengeziwe. Njenganoma yikuphi ukuzivocavoca, isikhawu sandisa ukukhuthazela komzimba, kanye nejubane lokugijima elijwayelekile. Kepha ngasikhathi sinye, le nqubo yokwenyusa isebenza kahle kakhulu.
4. Umphumela omuhle ku-CVS. Isikhawu, njengoba kushiwo ngaphambili, sigxile kumthwalo wokugcina ohlelweni lwezinhliziyo. Uma umuntu engenakho ukuphikisana nalolu hlobo lokuqeqeshwa, khona-ke anomphumela omuhle kakhulu kulo lonke uhlelo lwezinhliziyo.
5. Umphumela omuhle ezingxenyeni ezithile zesikhumba, esivezwa ekuthuthukiseni umbala wesikhumba, futhi lapho kukhona i-cellulite, kuthinta ukunyamalala kwaso.

Izinhlobo zokuhamba kwesikhawu

Ukuzivocavoca kokusebenza kwesikhawu kuyahlukahluka ngezinhlobo zazo, kungahlukaniswa kokulandelayo.

Isikhathi sokusebenza

Isikhawu esijwayelekile esisebenza ngejubane lokushintshana lokugijima. Ngaphezu komgomo okwavunyelwana ngawo ngaphambilini, lolu hlobo lugxile ekuthuthukiseni nasekuhlanganiseni lokho okubizwa ngokuthi yi "sprint" ukukhuthazela.

Umgomo wokugijima okunje ulandelayo:

1. Ukugijima kwenziwa emgwaqweni we-sprint onezigaba zamamitha ayi-100 enemibandela. Ukuqhubeka kulokhu, ukugijima kwenziwa ngokwesikimu "amamitha ayikhulu wokugijima okukhuphukile ngokushintshwa kwamamitha ayi-100 okuhamba kancane"
2. Futhi, ukugijima kungenziwa ngesikhathi - esikhundleni samamitha abiwe, imizuzu isetshenziswa njengesilinganiso sebanga elihanjiwe, kushintshaniswa imizuzu engu-2-5, kuya ngezifiso zakho.

Kulolu hlobo, ukushintshana kwenzeka kuso sonke isikhathi sokuqeqeshwa esabiwe.

I-Pace run

Le tempo run iqukethe ukusebenzisa ingxenye yekhilomitha elilodwa. Umgomo we-C ususelwa eqinisweni lokuthi ikhilomitha ngalinye elilandelayo alinaso isivinini esingcono. Ngokufanelekile, udinga ukusungula inani elilinganiselwe lesikhathi osichithile, bese ugxila kuso.

Qalisa kabusha

Umgomo wokuphinda uqalise ukusebenza ngejubane eliphezulu. Umgomo ukuthuthukisa ukukhuthazela kwe-aerobic, ngokwesibonelo kubagijimi abaphakathi naphakathi.

Isisekelo kufanele sithathwe ibanga elingu-1> 5 noma amakhilomitha ayi-10 ngemizamo eqhubekayo yokuthuthukisa ukusebenza kokugijima kwaleli banga.

Ukuqalisa uhlelo lokuqeqeshwa kwesikhawu

Ngaphambi kokuqala isihloko sezinhlelo zokuqeqesha, ngingathanda ukubhuka khona manjalo - imininingwane engezansi ihlobene, futhi esimweni ngasinye, ukulungiswa kuyadingeka ngokuya ngamakhono omzimba namanye amandla omuntu. Uhlelo lokuqeqesha lungahlukaniswa lube yizinhlobo ezimbili - ezobuchwepheshe nezokuqala.

Okwintsha

Lolu hlobo lokuqeqeshwa luyanconywa ukuthi lusetshenziswe ngabantu abangakaze babambe iqhaza kwezemidlalo phambilini. Ngingathanda ukuziphinda - ukugijima kwezikhawu kunzima kakhulu ezingeni lomzimba kunokujwayelekile, nokuthi kudingekile kanjani ukugcina isilinganiso ekuqeqesheni.

Uhlelo lokuqeqesha lungachazwa kanjena:

1. Isiteji sokuzifudumeza - ukugijima ngokuhamba kancane imizuzu engaba ngu-5 noma ngaphezulu.
2. Ukushintshela esivinini sokugijima esimaphakathi - ubude obusuka emizuzwini engu-1 kuye kwemi-5.
3. Ukushintshela ebangeni elikhuphukile - ubude obusuka kumizuzu eyi-1 kuye kwemi-5.
4. Buyela ezingeni eliphakathi nendawo - ubude obusuka emizuzwini e-1 kuye kwemi-5.
5. Ukushintshela ebangeni elandisiwe - kusuka kumizuzu eyi-1 kuye kwemi-5.
6. Buyela ezingeni eliphakathi nendawo - imizuzu eyi-1 kuye kwemi-5.
7. Ukushintshela ebangeni elandisiwe - kusuka kumizuzu eyi-1 kuye kwemi-5.
8. Buyela ezingeni eliphakathi nendawo - imizuzu eyi-1 kuye kwemi-5.
9. Qhubeka nokugijima noma uqede ngokuphola phansi kuze kube yimizuzu engu-5.

Isikhathi nesivinini sokugijima kufanele kukhethwe ngakunye, njengoba sekushiwo, kusuka esimweni somzimba womuntu.

Kwabagijimi

Lolu hlobo lwenzelwe labo asebevele benza ukuqhuba isiyalo, kungakhathalekile ukuthi luhlobo luni futhi lusebenza kahle kulo. Ohlelweni lobungcweti, ukugcizelela kushintshelwa ekukhuthazeleni okwandayo kokugijima ibanga eliphakathi nelide.

Lolu hlelo lusetshenziswa kangcono kutreadmill ngamamaki wamamitha ayi-100 noma ngaphezulu:

1. Ukufudumala okuhlala njalo ngamamitha ayi-100-200.
2. Ukushintshela ebangeni elijwayelekile - ubude obusuka kumamitha ayi-500 kuye kwangama-800.
3. Ukushintshela ebangeni eliphakeme - ubude obusuka kumamitha ayi-700 kuye kwayi-1000.
4. Buyela ebangeni eliphakathi - ubude obusuka kumamitha ayi-500 kuye kwangama-800.
5. Ukushintshela ebangeni eliphakeme - ubude obusuka kumamitha ayi-700 kuye kwayi-1000.
6. Buyela ebangeni eliphakathi - ubude obusuka kumamitha ayi-500 kuye kwangama-800.
7. Ukushintshela ebangeni eliphakeme - ubude obusuka kumamitha ayi-700 kuye kwayi-1000.
8. Buyela ezingeni eliphakathi - ubude obusuka ku-500 kuye ku-800.
9. Qhubeka ushintshane noma uphele nge-hitch yamamitha ayi-100 kuye kwangama-300.

Ngingathanda ukwenza enye inkomba kulokho okwashiwo phambilini - lezi zinkomba zilinganisiwe, futhi ubude besikhathi sokugijima kufanele kukhethwe ngakunye ngaphandle kokulimaza impilo futhi kucatshangelwe ukuqina komzimba.

Kubalulekile futhi ukukhansela iqiniso - njengokuthuthuka ngokomzimba, kunconywa ukuthi ukhulise kancane ibanga eliqonde ebangeni eliphakeme, cishe ngaphandle kokuthinta ijubane elijwayelekile (ngezikhathi ezithile kuphela).

Ngubani ophikisanayo ngokusebenza kwesikhawu?

Noma imuphi umsebenzi wezemidlalo unemikhawulo yawo yezempilo, futhi ukugijima kwezikhawu kukunaka kakhulu lokhu.

Ake sihlaziye lo mzuzu ngokuningiliziwe:

1. Ukukhuluphala ngokweqile. Uma kuneziqu ezanele zokukhuluphala ngokweqile, akufanele uqale ukuqeqeshwa kulokhu kusebenza. Lokhu kungaba nomphumela omubi, ikakhulukazi ohlelweni lwe-cardiovascular.
2. Ukuhlinzwa kwakamuva. Akuvunyelwe nakancane ukucabanga ngokuqala kwalolo qeqesho ngenxa yomthwalo owandayo emzimbeni ngemuva kokuhlinzwa. Kuyadingeka ukuthi uthintane nesitha eselashwa mayelana nokuthi kungenzeka yini udlale imidlalo.
3. Ukuba nezinkinga nge-CVS. Uma kunezinkinga ezinkulu ngohlelo lwe-cardiovascular, ukuqeqeshwa kwesikhawu akufanele kuqale ngisho nokuqala. Kepha kungenzeka ukubonisana nesitha eselaphayo - ezimweni ezithile kuzosiza ekwelashweni.
4. Ukuba khona kwezinkinga ngamajoyinti nemithambo yegazi ezithweni. Uma kunezinkinga ngemithambo yegazi noma amalunga, akunconywa ukusebenzisa lezi zikhathi zokuqeqesha ngenxa yomthwalo wazo owandisiwe.
5. Ukuba nezinkinga ngomfutho wegazi. Uma kunezifo ezihambisana nomfutho wegazi - kufanele uthintane nodokotela wezinzwa ngalezi zivivinyo. Imvamisa, ngenxa yomfutho wegazi, lokhu kuvivinya umzimba akuvunyelwe.
6. Ukuba khona kwezinkinga ze-metabolic. Le nto ifaka phakathi izinkinga ezithinta ngandlela-thile isisindo nomphumela ohlukile wokukhuluphala - ukuzaca ngenxa yemetabolism ephezulu kakhulu (ngaphandle kwalokho imetabolism), engakuvumeli ukuba uzuze futhi ube nesisindo esincane kakhulu, isici sokusebenza kwengqondo (lapho ibhulokhi lezengqondo lifakwa ukulungisa ukuzaca) futhi nezinye izifo, kubandakanya nezofuzo.
7. Ezinye izinkinga zempilo. Kunezinye izifo ezikhawulela ngandlela thile ukusebenza komzimba, kepha lokhu kuyindaba yomuntu ngamunye.

Ukugijima kwesikhawu kunezimfanelo ezinhle uma kuqhathaniswa nokusebenza okujwayelekile, kepha ngenxa yomthwalo osemzimbeni, awufanele wonke umuntu, hhayi kuphela ngenxa yezifo, kepha nasesimweni somzimba womuntu.

Uma, ngandlela thile, umuntu ozacile ethatha isinqumo sokuzibandakanya emikhakheni yezemidlalo, ukuqeqeshwa ngokomzimba okubuthakathaka kuyadingeka kanye nokuzuza kwesisindo okufanele ngomsebenzi owanele wokugaya ukudla.

Bukela ividiyo: Mandoza - Tornadopart 1 (Novemba 2024).