Indlela yokuphila enempilo isiphenduke umkhuba wangempela eminyakeni yamuva. Ingxenye yayo ebalulekile ingumzimba "ongenamafutha" onemisipha ekhishwe kahle. Lokhu kungatholakala kuphela ngokuhlanganiswa kokuqeqeshwa okunekhono kanye nokudla okufanele.
Kunolwazi oluningi mayelana nokudla okukhethekile kokumisa nokulahla isisindo kuwebhusayithi yethu. Kepha namuhla sizocubungula enye yezinketho zokuqeqeshwa "kokushiswa kwamafutha" ngokuningiliziwe. Lesi yisikhathi sokuqeqeshwa kwamafutha okushisa. Iyini le ndlela nokuthi ungayisebenzisa kanjani, funda ngezansi.
Ukuqeqeshwa kusebenza kanjani
Kungani igama elithi "ukushiswa kwamafutha" kumamaki wokucaphuna? Ngesizathu esilula ukuthi ukuqeqeshwa kwesikhawu sokunciphisa isisindo, njenganoma ikuphi okunye ukuqeqeshwa, kungabizwa ngokushisa kwamafutha kuphela kunemibandela.
Ukuqeqeshwa kwamandla, noma ngabe kwenzelwa "ukukhululeka", akuwashisi amanoni ngokwawo. Ingqikithi yokuqeqeshwa kwezikhawu nayo yehlukile - into esemqoka lapha kuzoba ukusheshisa kwezinqubo ze-metabolic, ezizokwandisa ukusetshenziswa kwekhalori usuku lonke. Ukushisa amafutha ngqo kungenzeka ngaphansi kwezimo ezithile ngenkathi wenza i-cardio yesikhathi eside ephansi, kepha inqubo yokwehlisa isisindo isazoxhomeka ekudleni, ngoba uma udla amaswidi usuku lonke ngemuva kokuqeqeshwa, uzokhuluphala kuphela.
Ngakho khumbula - ukuzivocavoca kukodwa akwenele ukunciphisa umzimba, noma ngabe kusebenza kahle kakhulu. Udinga futhi ukuqapha indlela odla ngayo.
Ukudala ukushoda kwekhalori
Ake sibheke eminye imigomo eyisisekelo yokususa amafutha amaningi angaphansi kwesikhumba.
Ukuze unciphise isisindo, ngaphezu kokuqeqeshwa okujulile, udinga ukudala ukusilela kwekhalori. Kalula nje, udinga ukusebenzisa ama-calories ambalwa kunalawo owachitha emini. Ngaphandle kwalesi simo, zonke izingxoxo eziqhubekayo azisho lutho. Ukushoda akufanele kube ngaphezu kwama-20% ejwayelekile. Uma usebenzisa kancane, umphumela uzoba okuphambene.
Kungabonakala, ukuqeqeshwa kuhlobene kanjani nakho? Ungamane udle okuncane, ugcine ukusilela bese wehlisa isisindo. Kepha ake sidabule yonke imigomo ngezigaba.
Ngakho-ke, into yokuqala yokwehlisa isisindo ukudala ukusilela kwekhalori. Kepha kufanele kukhunjulwe ukuthi umzimba wethu uthola amandla alahlekile emithonjeni emibili: kusuka emithonjeni yethu yamafutha nasemisipha yethu. Uma singasebenzisi imisipha ngenkuthalo, okungukuthi, siziqeqeshe, khona-ke yisisindo semisipha esizosetshenziselwa ikakhulu ukumboza izidingo zamandla.
Futhi, njengoba kushiwo, ukuqeqeshwa kwesikhawu kusheshisa imetabolism, okuholela ekusetshenzisweni okwengeziwe kwama-calories ngumzimba. Izinga lakho lingakhula, ngokwesibonelo, kusuka ku-1600 kuya ku-1800-1900 kcal ngosuku, okuzokuvumela ukuthi udle kakhulu futhi ungazilambisi. Futhi ukuziqeqesha uqobo kudinga izindleko ezithile zamandla.
Kungakho - umthelela omuhle ekusetshenzisweni kwemetabolism nokusetshenziswa kwekhalori, kanye nokugcina imisipha ngenkathi unciphisa isisindo - sidinga ukuqeqeshwa ngaphezu kokudla okufanele.
© gearstd - stock.adobe.com
Ukuqeqeshwa kwe-Androgen
Ukushisa amafutha kulawulwa ama-hormone okucindezela njenge-adrenaline ne-norepinephrine. Kepha ithonya lamanye ama-hormone nalo libalulekile. Isibonelo, i-cortisol ingadiliza imisipha futhi, ngakolunye uhlangothi, inyuse ukugcinwa kwamafutha.
Futhi i-hormone yokukhula kanye ne-testosterone ngesikhathi sokulahlekelwa kwesisindo ngendlela yokuthi isisindo semisipha asihlehliswa. Lokhu kusho ukuthi kufanele siqiniseke ukuthi badla kakhulu emlandweni wethu we-hormonal. Ukuphathwa okunamandla kwezidakamizwa akuwona umqondo omuhle kakhulu kumuntu owenza amateur; kungcono ukushiyela abagijimi abangochwepheshe. Futhi yingakho amateurs adinga ukuqeqeshwa. Kungokuphendula ekuqeqeshweni lapho umzimba womuntu ukhipha khona i-androgens ne-hormone yokukhula esikudinga kakhulu. Ucwaningo lukhombisa ukuthi ukuqeqeshwa kwesikhawu kukhombisa ukwanda okuphawulwe kwamazinga e-testosterone.
Ingqikithi yokuzivocavoca kwesisindo
Kunezinqubo eziningi zokuqeqesha "ukushiswa kwamafutha". Ukuqeqeshwa kwesikhawu kufanelekile ngale njongo. Uyini umongo wawo? Okungenani kukhethwa ukuzivocavoca okubili: okukodwa kwenziwa ngendlela yokuqhuma, ngesivinini esiphezulu nokuqina isikhathi esifushane (amasekhondi ayi-10-120). Abaqalayo kufanele baqale ngemizuzwana eyi-10-15 yobukhulu obukhulu.
Owesibili wenziwa ngaphandle kokuphumula ngemuva kokuzivocavoca kokuqala, kepha ngesitayela se-aerobic - ngejubane eliphansi ngamandla aphakathi noma aphansi. Ukuzivocavoca kwesibili kusetshenziswa njengohlobo lokuphumula futhi kufanele kuhlale isikhathi eside kunesikhathi sokuqala. Wabasaqalayo - izikhathi ezi-3-5. Abasubathi abanolwazi bangahamba ngezikhathi ezilinganayo zokuqina okuphezulu nokuphansi.
Empeleni, ukuqeqeshwa kuqukethe ukushintshana kwezikhathi "zokuqhuma" nezikhathi "zokuphumula". Kungaba nemijikelezo enjalo engu-5-15 isiyonke ngaphandle kokuphumula phakathi kwayo. Isikhathi sokuzivocavoca esiphelele yimizuzu engu-10-30.
Izibonelo zengxenye yamandla aphezulu yilezi: ukugijima ngejubane eliphezulu noma eliseduze kakhulu, ukweqa intambo ngejubane eliphezulu, ukugibela ngamandla ebhayisikili elimile, esimweni sokuqeqeshwa kwamandla, ukwenza izivivinyo ngamandla amakhulu. Ingxenye yamandla aphansi: ukugijima, ukuhamba, ukugibela kancane ebhayisikili elimile, futhi esimweni samandla - phumula nje, lapho ungahamba khona uzungeze ihholo, ubuyise izinga lokushaya kwenhliziyo yakho.
Ngendlela, mayelana nokushaya kwenhliziyo. Ukuqeqeshwa kwesikhawu kwenziwa kangcono ngokuqapha izinga lokushaya kwenhliziyo. Ukushaya ngamandla okukhulu kufanele kube phakathi kuka-80-95% wobukhulu. Kepha ngasikhathi sinye, awukwazi ukwenza yonke le ngxenye ngesilinganiso senhliziyo esingu-95% - kungcono ukunciphisa umthwalo. Ama-95% umkhawulo ophezulu, ongafinyelelwa kwesinye isikhathi kuphela. Kwabaqalayo, i-80-85% yanele. Ingxenye yamandla aphansi isebenza ebangeni lama-40-60% wobukhulu.
Izinhlobo zokushiswa kwamafutha okushisa
Imvamisa, ukuqeqeshwa kwesikhawu sokushisa okunamafutha kuqondwa njengesikhawu senhliziyo. Ukugijima, ukweqa intambo, ukweqa endaweni, ukubhukuda, ibhayisikili elimile, ibhayisikili, i-ellipsoid, umshini wokugwedla, njll konke kuhle ekunciphiseni isisindo. Ungakhohlwa kuphela ukuthi ukuqeqeshwa kwesikhawu kufaka izinhlobo ezimbili zomthwalo - osindayo futhi olula. Kuyafaneleka futhi ukwengeza ukuqeqeshwa kwamandla okudala okudala ukuze imisipha ingabi "nokuwohloka" ekushodweni kwekhalori. Lokhu kubaluleke kakhulu kulabo asebevele benesisindo esihle semisipha. Kwabaqalayo, kuvunyelwe ukusebenzisa kalula i-cardio yesikhawu ukunciphisa umzimba, bese uthola isisindo ngosizo lokuzivocavoca okudala.
Ukuqeqeshwa kwesikhawu samandla kusetshenziswa kaningi, kuvame kakhulu amantombazane nabaqalayo - bafaneleke kakhulu kubo. Noma nge-periodization yemithwalo kubasubathi abanolwazi.
Okulandelayo, ake sibheke izinhlobo eziyinhloko zokuqeqeshwa kwesikhawu zokwehlisa isisindo.
Isikhawu sokujima okusebenzayo
Inketho elula "yesikhawu" ongayenza enkundleni yezemidlalo yilokho okubizwa ngokuthi yisikhathi sokushiswa kwamafutha esivivinya. Uyazifudumeza, wenze ukwelula okuncane kwezixhobo ze-ligamentous-tendon. Ngemuva kwalokho, ugijima ibanga elithile, ushintshanisa ukusheshisa kwesekhondi okungu-10-30 ngezikhathi ezithile zokugijima okulinganisiwe. Ngale nketho, kubalulekile ukukhumbula ukuthi isikhathi sokuthula esinokuthula akufanele sibe side ngokweqile - kungabi ngaphezu kwemizuzu engu-2-3. Konke kuncike ezingeni lakho lokuqeqeshwa.
Uma ungenalutho lokugcina isikhathi, kunendlela elula yokuphuma - yenza izikhawu ngokuya ngebanga. Isibonelo, unenkundla yemidlalo engamamitha angu-400 yakudala. Udinga ukusebenzisa isigaba esiqondile (cishe amamitha ayi-100) phezulu, bese uhamba amabanga omabili nengxenye yesibili eqondile, ubuyisa umoya wakho. Ngokuhamba kwesikhathi, ungakhuphula izikhathi zakho zokugijima okusheshayo.
Uma kungekho nkundla yezemidlalo eseduze kwendlu noma ungathandi ukugijima ezindaweni ezivulekile, lokhu-ke akuyona inkinga futhi. Ukuzivocavoca okufanayo kungenziwa ejimini ku-treadmill. Kwanele ukumane ulungise ijubane layo nokukhuphuka kwe-engela ngezikhathi.
© UDrobot Dean - stock.adobe.com
Ukuzivocavoca isikhawu
Ochwepheshe bokuzivocavoca bangelulekwa ukuthi bashintshe ukudonsa kanye / noma ukududula ngezikwele ezikaliwe.
Kungabukeka kanjena: kumasekhondi ayi-10-20, inani elikhulu lokudonswa ngokotini selenziwe, ligxuma ibha, umsubathi ushintshela kuma-squats ngaphandle kwesisindo, ewenza ngokulinganisa, kancane imizuzwana engama-30-60. Ngemuva kwesikwele sokugcina, ukugcizelelwa kokuqamba amanga kuyathathwa futhi inani eliphezulu lama-push-ups lenziwa ngemizuzwana eyi-10-20. Okulandelayo kuza ama-squats futhi, kulandele ukudonsa. Futhi ngakho-ke imijikelezo engu-5-10. Ukuzivocavoca okungaguquguquki okufana nepulangwe nakho kufanelekile njengesikhathi "sokuphumula".
Inketho enhle yabashayi besibhakela kungaba ukushintsha intambo yokugxuma enamandla kakhulu ngezikhathi zokugxuma okulinganisiwe okungenani imizuzu eyi-10.
© Nadezhda - stock.adobe.com
I-Tabata Protocol
Uhlelo lokuqeqeshwa lwesikhawu lokwehlisa isisindo lungabuye lususelwe kulokho okubizwa nge- "Tabata protocol". Ibizwa ngegama lombhali - usosayensi waseJapan u-Izumi Tabata.
Uhlelo ekuqaleni lwalusetshenziselwa ukuqeqesha ama-skaters. Lolu uhlobo lokuzivocavoca okukhulu ngokweqile. Incazelo yalo ukushintsha ukuzivocavoca ngesivinini esiphakeme semizuzwana engama-20 (okudingeka ukuthi uqedele ukuphindaphinda okungaba ngu-30) ngesikhawu sokuphumula semizuzwana eyi-10. Ngemuva kokuphumula, kwenziwa umsebenzi onzima futhi, bese uyaphumula - njalonjalo, njalonjalo imizuzu engu-4. Lokhu kulandelwa ukuphumula okufushane nengxenye entsha yemizuzu engu-4.
Ungenza ukunyakaza okufanayo, ungashintshanisa izivivinyo ezi-2 noma ngaphezulu, ungenza okusha njalo. Ukuzivocavoca nge-bodyweight kufanelekile kwabaqalayo - ama-burpees, ama-push-up, ama-squats, ama-squats ngokugxuma, ukudonsa, imigoqo efanayo. Abadlali abanesipiliyoni bangakhetha ukuzivocavoca ngezisindo ezengeziwe. Izimo zokukhetha zilula: ukusetshenziswa kweqembu elikhulu lemisipha kanye nekhono lokwenza ukuzivocavoca ngejubane elikhulu.
Ukuzivocavoca ngemishini yenhliziyo
Uma ujwayele ukuzivocavoca kuphela ejimini, sebenzisa imishini etholakala lapho, njengebhayisikili ne-ellipsoid, ukuze uqeqeshelwe isikhawu senhliziyo.
Ukuqeqeshwa kwesikhawu ngomshini we-elliptical kwesisindo kusebenza kakhulu. Isibonelo sokuzivocavoca okunjalo: imizuzu engu-5 yokuzifudumeza, efinyelela kuma-50-60% womthwalo kusuka ekushayeni kwenhliziyo okuphezulu. Bese ushintsha imizuzu emibili yokusebenza u-50-60% wobukhulu kanye neminithi elingu-1 lomsebenzi u-80-85%. Sebenza imizuzu engama-20 kuya kwengama-30, futhi ekugcineni wenze ukupholisa kwemizuzu emi-5 ngesivinini esisheshayo.
Amathiphu wokuhlela ukuqeqeshwa
Ukuthola umphumela omkhulu ekuqeqeshweni kwesikhawu (ngokushiswa kwamafutha), kufanele uthobele le mithetho elandelayo yokuhlela inqubo yoqeqesho:
- Kuyasiza ukuthatha i-BCAA amino acid ngokushesha ngaphambi nangemva kokuqeqeshwa.
- Ngaphambi kokudlulela engxenyeni enkulu - ngqo ezikhaleni - udinga ukufudumala kahle, wenze ukufudumeza okuhlangene komzimba wonke namasethi angu-1-2 alokho kuzivocavoca ohlela ukwakha ukuqeqeshwa kwakho kukho. Ngokwemvelo, ngejubane elilinganisiwe nangesisindo esincane.
- Phola phansi imizuzu engu-5-10 ngemuva kokuqeqeshwa. Ungayengeza ngokwelula.
- Uma usebenzisa ukusebenza kwesikhawu, shintsha i-cardio ephansi ejwayelekile ngayo. Ngasikhathi sinye, qeqesha futhi ngokuma kwamandla (ngokwemvelo, ngezinsuku lapho ungasebenzi). Umphumela jikelele wale ndlela ekushisweni kwamafutha uzobaluleka kakhulu.
© baranq - stock.adobe.com
Izinhlelo Zokuzivocavoca Ekhaya
Sesivele sibhale ngaphezulu ukuthi singahlela kanjani ngokufanele ukuqeqeshwa kwesikhawu. Manje ake sithole ukuthi ungaziqeqesha kanjani ngaphandle kokushiya ikhaya lakho futhi ngaphandle kokusebenzisa enye imishini.
Ukuzivocavoca Ngezikhathi Zasekhaya:
| Igama lokuzivocavoca | Umsebenzi, isikhathi / inani lokuphindaphinda |
| Ukugijima okulula endaweni | Ukufudumala - imizuzu emihlanu |
| Izikwele ezigxumayo | Imizuzwana engu-20 ngenani eliphakeme, yenza ngamandla |
| Ukuhamba ngokukhululeka | Imizuzwana engama-40, sibuyisela ukushaya kwenhliziyo |
| Ukugijima okulula endaweni | Pholisa phansi - imizuzu emihlanu |
Kuyadingeka ukwenza imijikelezo engu-15-20 yokuqhafaza nokuhamba. Ungaphinda usebenzise okunye. Isibonelo, ngezikhathi ezi-3 ngeviki, wenza ama-squats ngosuku lokuqala, ama-push-up angaphezulu ngosuku lwesibili, bese u-burpees ngolwesithathu.
Uhlelo Lokuzivocavoca Isikhawu
Ngenkathi sisejimini, kungaba ubuwula ukungasebenzisi isikhali esikhulu ekulweleni imisipha esezingeni - i-barbell kanye ne-dumbbells. Izisindo zamahhala ezingadala umthwalo omkhulu emisipheni.
Isikhathi sokuzivocavoca isikhawu singabukeka kanjena:
| Igama lokuzivocavoca | Umsebenzi, isikhathi / inani lokuphindaphinda |
| Ukuzivocavoca ibhayisikili | Ukufudumala - imizuzu emihlanu |
| IBarbell Trasters | Imizuzwana engama-20 kuya kwengama-40 ngokuqinile ngangokunokwenzeka, amasethi ama-3, amasekhondi angu-40-60 aphumula phakathi kwamasethi, lapho sihamba kancane sizungeza ihholo |
| Ukucindezela kwebhentshi likaDumbbell | Imizuzwana engama-20-40, amasethi ama-3, phumula amasekhondi angu-40-60 phakathi kwamasethi |
| Umugqa we-barbell we-Bent-over | Imizuzwana engama-20-40, amasethi ama-3, phumula amasekhondi angu-40-60 phakathi kwamasethi |
| IBarbell Front Squat | Imizuzwana engama-20-40, amasethi ama-3, phumula amasekhondi angu-40-60 phakathi kwamasethi |
| Isikebhe sokunyathela, ukuhamba | Pholisa phansi - imizuzu emihlanu |
Ukunakwa: lolu hlelo aludizayinelwe abaqalayo; isipiliyoni ekuqeqesheni amandla namakhono enqubo efanele siyadingeka.
Isikhathi sokuphefumula sibaluleke kakhulu: kulo lonke uhlelo akufanele ubambe umoya wakho nokucindezela. Uphefumula ngesikhathi sokuphumula, ukhipha ngamandla.
Amandla nohlelo lokuzivocavoca nge-aerobic
Inhlanganisela efanelekile ye-cardio namandla okuqeqeshwa kwesikhawu ejimini ingahle ibukeke kanjena:
| Igama lokuzivocavoca | Umsebenzi nenombolo yezimpinda |
| Usuku lokuqala. Amandla | |
| Umshini wokunyathelisa | Ukufudumala - imizuzu emihlanu |
| Swing the kettlebell ngezandla zombili | Amasekhondi angu-20-40 ngokuqine ngangokunokwenzeka, amasethi ama-5, aphumule amasekhondi angu-40-60 phakathi kwamasethi |
| IBarbell Front Squat | Amasekhondi angu-20-40, amasethi ama-5, phumula amasekhondi angu-40-60 phakathi kwamasethi |
| I-Ellipsoid | Pholisa phansi - imizuzu emihlanu |
| Usuku lwesibili. UCardio | |
| Umshini wokunyathelisa | Ukufudumala - imizuzu emihlanu |
| Isikebhe sokunyathela, ukugijima okusheshayo | Imizuzwana eyi-15 |
| Isikebhe sokunyathela, ukuhamba | Imizuzwana engama-45, isiyonke imijikelezo eyi-15 ngomzuzu |
| Umshini wokunyathelisa | Pholisa phansi - imizuzu emihlanu |
| Usuku lwesithathu. Amandla | |
| I-Ellipsoid | Ukufudumala - imizuzu emihlanu |
| Idiphu emabhaleni angalingani | Amasekhondi angu-20-40, amasethi ama-5, phumula amasekhondi angu-40-60 phakathi kwamasethi |
| Ukuthatha i-barbell esifubeni ngombala ompunga | Amasekhondi angu-20-40, amasethi ama-5, phumula amasekhondi angu-40-60 phakathi kwamasethi |
| I-Ellipsoid | Pholisa phansi - imizuzu emihlanu |
| Usuku lwesine. UCardio | |
| Ukuzivocavoca ibhayisikili | Ukufudumala - imizuzu emihlanu |
| Ukuzivocavoca ibhayisikili, ijubane eliphezulu | Imizuzwana eyi-15 |
| Ukuzivocavoca ibhayisikili, ijubane elilula | Imizuzwana engama-45, isiyonke imijikelezo eyi-15 ngomzuzu |
| Ukuzivocavoca ibhayisikili | Pholisa phansi - imizuzu emihlanu |
Noma ngabe uluhlobo luni lokuqeqeshwa kwesikhawu olukhethayo, uma ulandela uhlobo nokudla, nakanjani kuzokulethela umphumela omuhle ekushiseni amafutha angaphansi kwesikhumba.
