Ukuqeqeshwa kwesikhawu: izinhlobo, izindlela nohlelo lokuqeqesha ejimini * Isiphambano

Imigomo yokuqeqeshwa kwezikhawu isetshenziswe ngempumelelo kukho kokubili ukuqeqeshwa kwe-cardio namandla (yize inketho yokuqala ivame kakhulu). Abantu abaningi bacabanga ngokuqeqeshwa kwezikhathi njengendlela yokuqeqeshwa kwesifunda. Ngempela, lezi zindlela ezimbili ziyafana, kepha usekhona umehluko. Ngesikhathi sokuzivocavoca kwendilinga, senza izivivinyo eziningana kumbuthano ngendlela yamandla yakudala, siphumula kuphela ngemuva kombuthano ngamunye. Ekuqeqesheni amandla esikhawu, siyashintshana phakathi kokuqina okuphezulu nokuqina okuphansi, siphumule ngemuva kwesethi ngayinye, sivumela isilinganiso senhliziyo ukuthi siphinde silulame.

Ukuqeqeshwa ngamandla aphezulu kubhekisa ekusebenziseni amandla okunamandla noma i-cardio esheshayo. Umsebenzi wokuqina okuphansi kungaba ukukhanya kwe-cardio, ukuphumula, noma ukuvivinya umzimba.

Le ndlela yokuqeqesha iyinkimbinkimbi kakhulu kunokuba ingabonakala ekuqaleni. Ake sibheke ukuthi ziyini izinzuzo zokuqeqeshwa ngezikhawu, sithole ukuthi ziphikiswe kubani, bese siphakamisa uhlelo lokuqeqeshwa ngezikhawu ejimini.

Kuyini ukuqeqeshwa kwesikhawu?

Ukuqeqeshwa kwesikhawu kulapho senza umsebenzi ngokungaguquguquki emazingeni ehlukene okuqina. Ukuphakama okuphezulu kusho isivinini esiphezulu noma esiseduze kakhulu (esimweni se-cardio), inani elikhulu lokuphindaphinda, lisebenza cishe ukwehluleka (esimweni sokuqeqeshwa kwamandla) nesilinganiso senhliziyo ephezulu (ngokwesilinganiso esingu-80-95% sobukhulu).

Isilinganiso senhliziyo enkulu (MHR) sibalwa ngefomula:

Kwabesilisa: iminyaka engu-208 - 0.7 * ngeminyaka.
Kwabesifazane: iminyaka engu-206 - 0.88 * eminyakeni.

Abaqalayo kudingeka baziqeqeshe, bezama ukugcina isilinganiso senhliziyo silingana cishe no-80-85% wale nombolo. Ama-95% we-MHR umkhawulo ophezulu ovunyelwe, ongeke weqiwe, futhi futhi akufuneki ukuwufinyelela ezigabeni zokuqala zokuqeqeshwa. Vele, awukwazi ukuziqeqesha njalo ngokushaya kwenhliziyo okunjalo - inhliziyo ngeke ithi "ngiyabonga" ngakho. Ukusebenza njalo emkhawulweni wamathuba kuholela ekuthuthukiseni umfutho wegazi ophakeme kanye ne-arrhythmias.

Isikhathi esishubile silandelwa ukuvivinya umzimba okuzolile. Imvamisa, abagijimi bakhetha ukugijima noma ukuhamba ngesilinganiso senhliziyo esifinyelela ku-40-60% sobukhulu. Endabeni yokuqeqeshwa kwamandla, ngalesi sikhathi bamane baphumule, babuyise ukushaya kwenhliziyo. Ungahamba futhi kancane. Lokhu kukuvumela ukuthi ululame kancane ngemuva komthwalo osindayo, wenze ukuphefumula kube kuhle futhi ulungiselele izicubu zomsebenzi oqhubekayo.

Izinzuzo zokuqeqeshwa kwesikhawu

Ngokuzivocavoca ngale ndlela, uzokwazi ukugcina izinga lokushaya kwenhliziyo liphakeme ngaso sonke isikhathi. Ngenxa yalokhu, izinqubo ze-metabolic emzimbeni zizoqhubeka ngezinga eliphakeme, futhi ukwehla kwesisindo okusebenzayo akunakwenzeka ngaphandle kwesimetabolism esisheshayo.

Okubaluleke kakhulu, izinqubo ze-metabolic ziyasheshiswa hhayi kuphela ngesikhathi sokuziqeqesha uqobo, kodwa futhi nangemva kwalokho - kuze kube yizinsuku ezimbili.

Lokhu ngumehluko omkhulu kusuka ku-classic low-intensity cardio, lapho inqubo yokushisa amafutha kwenzeka kuphela ngesikhathi sokuzivocavoca. Ngalesi sizathu, indlela yokuqeqesha yesikhawu ilungele kangcono ama-endomorphs afuna ukususa ngokushesha izicubu ze-adipose ezeqile.

Ukuqeqeshwa kwesikhawu yisixazululo esihle kulabo badlali abangenaso isikhathi samandla amade nokuzivocavoca kwe-cardio. Izikhathi ezimbili noma ezintathu zesikhawu ngesonto zizokwanela ukugcina isisindo sakho samanje semisipha, gwema ukuthola amafutha amaningi, futhi uzizwe uthoniwe. Ngeke ulahlekelwe amandla noma amandla. Imigoqo evundlile nemigoqo efanayo etholakala egcekeni elingumakhelwane, intambo yokugxuma nesisindo samachibi kuzokusiza. Ngalesi sethi semishini ungaqeqesha ngokugcwele futhi uthuthuke ngokuqinile.

Uma ukuqeqeshwa kwesikhawu kusetshenziswa owomileyo abanolwazi, inhlanganisela yesikhawu se-cardio nokuqeqeshwa kwamandla okudala kuyindlela engcono kakhulu. Bekela eceleni izinsuku ezahlukahlukene, ngokwesibonelo, ukuqeqeshwa kwe-cardio yesikhawu kungenziwa ekuseni kathathu ngesonto, kuthi kusihlwa ngezinye izinsuku ukwazi ukuqeqesha ejimini amahlandla ama-3 afanayo. Le nhlanganisela izokuvumela ukuthi ushise amanoni kuze kufike ekugcineni futhi ulondoloze imisipha. Le ndlela ayifanele abaqalayo - umthwalo unzima kakhulu, ngeke nje babe nesikhathi sokululama. Ukuzivocavoca kwezikhathi ezingama-2-3 kubanele.

Inzuzo enkulu yabathandi beCrossFit ukuthuthukiswa kokukhuthazela kwamandla. Ukuqeqeshwa kwamandla ngesikhathi sokuqeqeshwa kwezikhathi kwenzeka ngokunyuka kwenhliziyo. Ngokuhamba kwesikhathi, umzimba uguquguquka futhi uqale ukubona umthwalo onjalo kalula, okuzoholela ekwandeni kwamandla ukukhuthazela.

Izimo

Ukuqeqeshwa kwesikhawu njalo kuyaphikiswa kubantu abanezinkinga zenhliziyo nemithambo yegazi. Ukuba nomfutho wegazi ophakeme nomfutho wegazi ophakeme, i-tachycardia, isifo sokuzalwa noma esitholakele senhliziyo noma isifo semithambo yegazi, ubeka ingozi yokulimaza impilo yakho, uzivivinya ngenhliziyo ngaphezu kwe-80% yobukhulu.

Thatha ukuphikisana ngokungathí sina kakhulu. Abasubathi abaningi abangochwepheshe babhekane nenkinga yomfutho wegazi ophakeme ngenxa yokuthi abalalelanga imizimba yabo futhi bavivinya umzimba njalo, banqoba izinhlungu nokukhathala. Ukushiseka ngokweqile okungenampilo nokuphila isikhathi eside kwezemidlalo yizinto ezingahambelani, ikakhulukazi uma kukhulunywa ngemidlalo yokuqina.

Izimiso zokuqeqeshwa zesikhawu

Qaphela imidlalo. Ngokungeziwe ezintweni ezisobala, njengokunamathela kunqubo elungile yokuzivocavoca nokuphefumula okulinganisiwe (ukukhipha umoya kwenziwa njalo ngomzamo), sincoma ukuthi uthobele izincomo ezilandelayo:

Ukweqisa ukwenza lokhu kulula njengokuthwebula amapheya. Amandla aphakeme adinga ukululama ngokucophelela. Naka kakhulu umsoco futhi ulale njengokuzivocavoca umzimba.
Isikhathi sokuzivocavoca amandla aphansi akufanele sibe ngaphansi kwesisindo esiphakeme. Kwabaqalayo, kufanele kube kukhulu ngokuphindwe ka-3-5. Abadlali abanolwazi kuphela abangalinganisa lezi zikhathi. Khumbula ukuthi umsebenzi wakho lapho uwenza ukubuyisela amandla nokuphefumula. Lokhu akukwazi ukwenziwa ngemizuzwana embalwa.
Isikhathi somthwalo omkhulu yimizuzwana engu-10-120. Kwabaqalayo, kungcono ukuqala ngamasekhondi ayi-10-15 bese ukwanda kancane kancane. Enye inketho yokwengeza amandla ukunciphisa isikhathi sengxenye yamandla aphansi.
Sekukonke, ungaqedela imijikelezo engu-5-15 ngokuzivocavoca ngakunye. Isikhathi esiphelele yimizuzu eyi-10-30.
Ngaphambi nangemva kwesifundo, kubalulekile ukwenza ukufudumala okuphoqelekile nokupholisa phansi, ngokulandelana.
Ukuqeqeshwa kufanele kube njalo. Kubalulekile ukuzitholela imvamisa yokuqeqeshwa efanelekile. Kwabaqalayo, izifundo ezi-2-3 ngeviki zizokwanela, kubasubathi abanolwazi oluthe xaxa 3-5.
Awudingi ukuya ejimini. Ukuqeqeshwa kwesikhashana kungenziwa ekhaya noma ngaphandle.
Ungathathi izithasiselo zangaphambi kokuzivocavoca ngaphambi kokuqeqeshwa kwesikhawu. Ngesikhathi sokuzivocavoca ngamandla amakhulu, ukushaya kwenhliziyo futhi kanjalo kufinyelela cishe amanani wemikhawulo.
Ungasebenzi ngokweqile uhlelo lwakho lwe-cardiovascular nge-caffeine nezinye izinto ezikhuthazayo.
Awukwazi ukwenza ukusebenza kanzima okunjalo esiswini esingenalutho. Lokhu kuzodala ukuthi amazinga eglucose egazi lakho ehle, okuzonciphisa ukusebenza kwakho kube zero, futhi ukujima kwakho okujwayelekile ngeke kusebenze.

Izinhlobo zokuqeqeshwa kwesikhawu

Ngakho-ke, manje usuyazi imigomo eyisisekelo yokuhlela ukuqeqeshwa kwesikhawu. Okulandelayo, sizokhuluma ngezinhlobo ezithandwa kakhulu, kufaka phakathi umthetho olandelwayo we-Tabata, indlela yeGershler, i-fartlek nezinye.

I-Tabata Protocol

Lolu hlelo lokuqeqeshwa lwezikhawu lwakhiwa ngudokotela waseJapan u-Izumi Tabata futhi seluthole ukuthandwa kabanzi endaweni yokuzivocavoca. Ngokwe-Tabata protocol, isikhathi esingaphansi komthwalo kufanele silingane nemizuzu emine, ngenkathi sishintshana phakathi kwemithwalo esindayo nelula. Ngemuva kwendlela eyodwa yemizuzu emine - ukuphumula kancane. Le ndlela yokusebenza iholela ekusetshenzisweni kwekhalori elihlanya. Kepha udinga ukulandela kahle izincomo zokusabalalisa umthwalo ezakhiwe ngudokotela:

Okokuqala, kunesikhathi sokuqeqeshwa okunamandla kakhulu: Isikhathi esingu-1 sithatha imizuzwana engama-20, phakathi nesikhathi lapho udinga ukwenza ukuphindaphinda okungaba ngu-30 ngendlela eqhumayo.
Lokhu kulandelwa yisikhathi sokuphumula, kuthatha imizuzwana eyi-10, phakathi nesikhathi lapho ungathola khona ukuphefumula kwakho kancane bese ugxila kokuzivocavoca umzimba.

Siphinda konke lokhu imizuzu emine. Ngenxa yalokho, uthola izindlela eziyi-8, ngemuva kwalokho ungakhululeka ngokuphelele futhi ululame. Kungaba nemijikelezo eminingana enjalo isiyonke, kuya ngezinga lokuqeqeshwa.

Ukuzivocavoca okulula njengama-push-ups noma ama-squat we-bodyweight, kanye nokuzivocavoca okusindayo nge-barbell noma ama-dumbbells kufanelekile. Ukucindezela kwebhentshi, ukushona okubulalayo, ukushwiba kwe-kettlebell enezandla ezimbili, noma i-barbell jerk kuhle kakhulu. Konke kuncike ezingeni lomsubathi.

Indlela kaWaldemar Gerschler

Le ndlela yakhelwe ngqo abasubathi bethrekhi nabasensimini futhi ingakhulisa kalula irekhodi lakho le-sprint. Ukuze isetshenziswe ngokugcwele ekusebenzeni, umgijimi udinga ukwazi isikhathi sakhe sokurekhoda kumamitha ayikhulu. Ukuzivocavoca kwenzeka ngomqaphi wokushaya kwenhliziyo.

Umsubathi kufanele aqale agijime amamitha ayi-100, akhombise umphumela ngamabomu imizuzwana emi-3 engaphansi kwesiphezulu. Ngemuva kwalokho, kuthathwa ikhefu lemizuzu emibili. Ngalesi sikhathi, udinga ukukhululeka ngokuphelele ukuze izinga lokushaya kwenhliziyo yakho lehle liye kuma-beats ayi-120 ngomzuzu. Ngemuva kwalokho umjaho uyaphindwa futhi.

Ukuzivocavoca kuyaqhubeka kuze kube yilapho i-pulse ikwazi ukubuyela kuma-beats ayi-120 ngomzuzu ngesikhathi sokuphumula kwemizuzu emibili. Njengomthetho, isikhathi sesifundo esinjalo asidluli imizuzu engama-20-30.

Fartlek

Lolu hlelo lwenzelwe ukuqhuba. Ingqikithi yayo ilele ekutheni abantu ababili noma ngaphezulu bancintisana ngejubane ekusebenzeni kwezikhawu. Yonke inqubo yokuncintisana inezikhathi eziyisithupha:

Imizuzu eyi-10 yokugijima kancane.
Imizuzu eyi-10 yokugijima okusheshayo, okukhulu.
Imizuzu engu-5 uhamba ngamandla ukubuyisa ukuphefumula.
Umjaho wamamitha ayi-100 kulayini oqondile.
Ukukhuphuka umjaho ngamamitha ayi-100.
Imizuzu engu-5 yokuhamba kancane ukubuyisa ukuphefumula.

Uhlelo lokuqeqeshwa kweGym

Izinhlelo ezingenhla zikude kakhulu nezinketho zokuqeqeshwa kwesikhawu. Konke kunqunyelwe kuphela ngokucabanga kwakho nezinga lokuqina komzimba. Ungacabanga ngezinkulungwane zokuzivocavoca isikhawu ezihlanganisa umsebenzi we-aerobic ne-anaerobic.

Njengengxenye yohlelo lokuqeqeshwa kwezikhawu oluhlongozwe ngezansi, sizokwenza ukuzivocavoca oku-4 ngeviki, amabili awo i-cardio, ama-2 awo amandla. Inhloso yalokhu okuyinkimbinkimbi ukushisa amanoni nokugcina imisipha ekushodeni kwekhalori.

Ukuzivocavoca # 1 - amandla	Ukufudumala - imizuzu emihlanu yentambo yokugxuma. IBarbell trasters - amasethi ayi-6-8 amasekhondi angu-20-40. Ukuphumula phakathi kwamasethi - amasekhondi angu-40-60. Phola phansi - imizuzu emihlanu yentambo yokugxuma.
Ukuzivocavoca # 2 - Cardio	Ukufudumala - imizuzu engu-5 uhamba ngetreadmill. Isikhathi sokuzivocavoca ngamandla amasekhondi angama-20 wokugijima ngokushesha. Isikhathi sokuzivocavoca umzimba ngamasekhondi angu-40 wokuhamba. Amathanga ayi-10 esewonke. Pholisa phansi - imizuzu emihlanu yokuhamba kancane.
Inombolo yokuzilolonga 3 - amandla	Ukufudumala - imizuzu emihlanu yentambo yokugxuma. IBarbell Front Squat - amasethi ama-3-4 amasekhondi angu-20-40. Ukuphumula phakathi kwamasethi - amasekhondi angu-40-60. Swing the kettlebell ngezandla zombili - amasethi ama-3-4 amasekhondi angu-20-40. Ukuphumula phakathi kwamasethi - amasekhondi angu-40-60. Phola phansi - imizuzu emihlanu ngebhayisikili elimile.
Ukuzivocavoca # 4 - Cardio	Ukufudumala - imizuzu emihlanu ngebhayisikili elimile. Isikhathi sokuqina kakhulu imizuzwana engama-20 yesivinini esisheshayo ebhayisikili elimile. Isikhathi sokuzivocavoca amandla aphansi yimizuzwana engama-40 yokuhamba kancane. Amathanga ayi-10 kuphela. Phola phansi - imizuzu emihlanu ngebhayisikili elimile.

Njengoba ukwazi ukubona, ungashintshanisa cishe noma yikuphi ukuzivocavoca umzimba. Into esemqoka ukuthatha ikhefu futhi ubuyisele umsebenzi wokuqina ngamandla ukuze inhliziyo nezicubu zizole kancane. Ngokuzayo, ukwandisa umthwalo, ungakhuphula izikhathi zomthwalo wokuqina okuphezulu noma inani lemibuthano nezindlela, unciphise izikhathi zokuphumula, futhi uthathe isisindo esithe xaxa.