Imvamisa kwenzeka ukuthi umgijimi ukhawulelwe ngesikhathi futhi akakwazi ukuvakashela ijimu ngaphezu kokuphindwe kabili ngesonto. Abantu abaningi bagcina bethatha isinqumo sokuthi ukuqeqeshwa okungajwayelekile okunje akusizi ngalutho futhi kulahlekelwa ukungathí sina kwinqubo yokuqeqesha. Ungaziqeqesha kanjani esimweni esinjalo - ukungayeki ukusebenza emzimbeni wakho nhlobo? Ukuqeqeshwa okunembile ngeke kusebenze kulokhu.
Kodwa-ke, ungakhula ngisho nangokuqeqeshwa kabili ngesonto, ngoba lokhu udinga izinto ezintathu: ukuvumelana, ukujwayela ukungaguquguquki. Okuwukuphela kwendlela yokusebenzisa lokhu ukuhlukaniswa kwesisindo sezinsuku ezimbili. Ukubuka lolu hlelo lokuqeqesha, uzoqhubeka uthuthuke noma uvakashele kabili ejimini ngesonto.
Funda le ndatshana kuze kube sekupheleni futhi uzofunda ukuthi ungalwakha kanjani kahle lolu hlelo lokuqeqesha nokuthi yini eholela ekukhuleni komzimba wakho ozokufeza ngosizo lwawo.
Kuyini ukuhlukaniswa kwezinsuku ezimbili?
Isimiso sokuqeqesha esihlukanisiwe sisho ukuthi siqeqesha amaqembu emisipha ehlukene ngezinsuku ezahlukahlukene, hhayi umzimba wonke njalo. Ngakho-ke, sinezinsuku ezimbili kuphela zokusebenzisa yonke imisipha. Kunengqondo kakhulu ukuphula umzimba wethu phezulu nangaphansi.
Isimiso sokuqeqesha
Ngosuku olulodwa, sisebenza ngokuphelele yonke imisipha yengaphezulu - isifuba, emuva, izingalo, amahlombe ne-abs, senza izivivinyo ezingama-2-3 zamaqembu emisipha emikhulu neyodwa yamancane. Leli nani lomsebenzi lizokwanela ukuzigcina zisesimweni esihle futhi zinikeze izidingo zokukhula. Ngemuva kwezinsuku ezimbili kuya kwezintathu zokuphumula okuphelele ngemuva kokuzivocavoca umzimba, senza ukujima okugcwele emilenzeni, sizama ukulayisha kahle imisipha ye-quadriceps, imisipha, imisipha ye-gluteal nethole ngasikhathi.
Lokhu kukunikeza isikhathi esingeqile esanele sokubuyiselwa ngokugcwele phakathi kokuzivocavoca. Ngemuva kwakho konke, lapho umsipha ukhula, kuthatha isikhathi eside ukuthola kabusha. Ngakho-ke, kunconywa ukuthi wenze ukujima kube nzima, unikeze konke okuhle kunendlela ngayinye yokuvivinya umzimba ngamunye. Ngale ndlela uzohlala ukhula futhi uqine lapho usebenzisa ukuhlukaniswa kwezinsuku ezimbili. Uma uqeqesha ngokunganaki, ngeke uzuze imiphumela eminingi - ukusebenzisa kabili ngeviki ngeke kwanele ngenxa yomsebenzi omncane.
Vele, ngeke kube khona ukukhula ngisho nangokudla okwanele. Udinga inqwaba yamakhalori ngenani le-10-20% yenani lansuku zonke yomsubathi othize.
Enye inketho yokuhlukaniswa kwezinsuku ezimbili:
Izincomo zokusebenzisa lolu hlelo
Uhlelo lufanelwe labo abasubathi:
- Akunasikhathi noma ithuba lokuya ejimini njalo.
- Kepha ngasikhathi sinye kunezinsizakusebenza ezanele (ukudla, ukulala) zokululama.
Ngokuziqeqesha ngokomthetho wokwehlukaniswa kwezinsuku ezimbili, sisebenza ngamaqembu emisipha emikhulu ngasikhathi sinye. Ngakho-ke, kufanelekile ukusebenzisa ikakhulukazi izivivinyo eziyisisekelo ezisindayo kuphela, ngemuva kwalokho okudingeka ululame isikhathi eside (sinesonto lalokhu), kanye nokuhlukaniswa okuncane. Kwesinye isikhathi kungaba ukuhlakanipha ukufaka umthwalo we-cardio ekugcineni kokuzivocavoca kwakho. Ungakuhlanganisa kanjani kahle konke lokhu kubantu abanezinhlobo ezahlukene zomzimba, funda ezigabeni ezilandelayo.
Ukusebenza Kwezinsuku Ezimbili ze-Ectomorph
Into ebaluleke kakhulu kuma-ectomorphs hhayi ukuwela esimweni se-catabolism. Ukuzivocavoca kwabo kufanele kube kufushane futhi kube namandla ngokwanele.
Isikhathi esihle sokuqeqeshwa yihora eli-1. Ubuningi - eyodwa nohhafu. Futhi, ungakhohlwa ukwengeza umsoco ofanele we-ectomorph, ezothuthukisa kakhulu umphumela wokuqeqesha.
| Ukuzivocavoca umzimba okuphezulu | ||
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps | Isithombe |
| Ukudonsa okubanzi | 4x10-15 |  |
| Umugqa we-barbell we-Bent-over | 4x8-12 |  © Makatserchyk - stock.adobe.com |
| Ukucindezela kwebhentshi | 4x12,10,8,6 |  |
| Hlanganisa ukucindezela kwe-dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ukuma kwabezindaba bebhentshi | 3x10-12 |  |
| Ukusonta kusimulator | 3x12-15 |  |
| Umlenze olengayo uyaphakama | 3x10-12 |  |
| Ukuzivocavoca umzimba okuphansi | ||
| Uhlezi Isandiso Somlenze | 3x15-20 (ukufudumeza) |  © Makatserchyk - stock.adobe.com |
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Cindezela imilenze yesikhulumi | 3x10-12 |  |
| Izifiso zaseRomania | 4x10 |  |
| Ama-Dumbbell Lunges | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ukuma kwethole kuphakama | 4x15 |  |
Kungabonakala sengathi kunokuzivocavoca okuncane - akwanele, ngokwesibonelo, ukunyakaza okuhlukile kwama-biceps, ama-triceps, ama-delta aphakathi nendawo nangasemuva. Kodwa-ke, ngokwengeza yonke le misebenzi yokuzivocavoca, sizolulayisha kakhulu uhlelo. Kuzofanele uchithe okungenani amahora ama-2 uziqeqesha, futhi ukusebenza kuzoba kuncane. Kuma-ectomorphs anokuqhekeka okunjalo, izivivinyo eziyisisekelo zangemuva, isifuba namahlombe zizokwanela, lapho kuhileleke khona amaqembu amancane angenhla angenhla.
Ngesikhathi sokuzivocavoca umzimba kwakho, kungakuhle ukuthi usebenzise i-cocktail ye-BCAAs nama-carbohydrate alula, kuzokuxhasa ukusebenza kwakho ezingeni elifanele futhi kuvimbele ukukhiqizwa kwe-hormone yokucindezeleka i-cortisol. Ngemuva kokuqeqeshwa, ungaphuza enye i-cocktail efanayo noma ingxenye yomzuzi.
Ama-ectomorphs weCardio adangele kakhulu, ngaphandle uma kudingeka ngezizathu zempilo.
Hlukanisa isisindo se-mesomorph
Kuma-mesomorphs, inqubo yoqeqesho icishe ifane. Bathola ubukhulu bemisipha kalula, yize ama-mesomorphs "amsulwa" angavamile. Bangakwazi ukwenza ivolumu yokuqeqesha ethe xaxa kancane kune-ectomorphs, kanti insalela yekhalori kungenzeka ingabi phezulu kangako, u-10-15% uzokwanela.
| Ukuzivocavoca umzimba okuphezulu | ||
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps | Isithombe |
| Umugqa we-barbell we-Bent-over | 4x10 | © Makatserchyk - stock.adobe.com |
| Ukudonswa kwe-Grip Reverse Grip | 4x10-15 |  |
| Ukucindezela kwebhentshi | 4x12,10,8,6 | |
| Cindezela kuSmith ebhentshini elithambile | 3x10-12 |  © Izithombe ze-Odua - stock.adobe.com |
| Cindezela u-Dumbbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okubanzi kwe-barbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ukujija ebhentshini | 4x12-15 |  |
| Phindela emuva ama-crunches ebhentshini | 4x10-15 |  |
| Ukuzivocavoca umzimba okuphansi | ||
| Uhlezi Isandiso Somlenze | 3x15-20 (ukufudumeza) | © Makatserchyk - stock.adobe.com |
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Cindezela imilenze yesikhulumi | 4x12 | |
| Izifiso zaseRomania | 4x10-12 | |
| Amaphaphu kaBarbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| Imile Inkonyane | 5x15 |  © Makatserchyk - stock.adobe.com |
Izakhi zofuzo zama-mesomorphs zivumelane kahle ne-hypertrophy yemisipha, ngakho-ke iningi lazo lizoba nokukhuphuka kwezinkomba zesisindo namandla ngisho nokusuka kokusebenza kabili ngesonto. Naka ngokukhethekile umsoco we-mesomorph, ngoba noma uqeqeshwa kahle, kepha ukudla okukhethwe ngokungafanele, umuntu onomzimba onjalo ubeka engcupheni, kanye nobunzima bemisipha, ukuthola kalula amafutha amaningi.
Ungangeza ukusebenzisa kwe-cardio ngokuya ngokuthambekela kokukhuluphala ngokweqile. Ngokuvamile, azidingeki.
Uhlelo lokuqeqeshwa kwe-Endomorph
Ngisho nabasubathi abanomzimba we-endomorphic abangenalo ithuba lokuya ejimini njalo banethuba elihle lokwenza ngcono umzimba wabo ngezikhathi ezimbili kuphela ngeviki. Ngalokhu, ukuhlukaniswa kwesisindo sezinsuku ezimbili kwe-endomorph yemvelo, okunikezwe ngezansi, kuhle kakhulu:
| Ukuzivocavoca umzimba okuphezulu | ||
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps | Isithombe |
| Ukudonsa okubanzi | 4x10-15 | |
| Umugqa we-barbell we-Bent-over | 4x8-12 | © Makatserchyk - stock.adobe.com |
| Ukuma kwe-Biceps Curl | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Ukucindezela kwebhentshi | 4x12,10,8,6 | |
| Hlanganisa ukucindezela kwe-dumbbell | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Ukuma kwabezindaba bebhentshi | 4x10-12 | |
| Ukucindezela kwebhentshi laseFrance | 3x12-15 |  |
| Ama-crunches phansi anesisindo esingeziwe | 3x10-12 |  © fizkes - stock.adobe.com |
| Umlenze olengayo uyaphakama | 3x10-12 | |
| Ukuzivocavoca umzimba okuphansi | ||
| Uhlezi Isandiso Somlenze | 3x15-20 (ukufudumeza) | © Makatserchyk - stock.adobe.com |
| Izikwele Zamahlombe kaBarbell | 4x12-15 | © Vitaly Sova - stock.adobe.com |
| Isimo esinciphile se-hack squat | 4x12-15 |  © mountaira - stock.adobe.com |
| Izifiso zaseRomania | 4x10-12 | |
| Izinsizwa zikaSmith | 3x10 |  © Alen Ajan - stock.adobe.com |
| Ukuqamba ama-curls emilenzeni ku-simulator | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Imile Inkonyane | 5x15 | © Makatserchyk - stock.adobe.com |
Ezinye izivivinyo zokuzihlukanisa sezivele zengezwe lapha. Akunasidingo sokusebenza kuzo ukwehluleka, umsebenzi omkhulu "ukuqeda" isicubu esithile, esivele sesitholile umthwalo kuzivivinyo eziyisisekelo ngaphambili. Ekunyakazeni okusindayo, phumula uze ululame, wedwa - phumula cishe umzuzu, ukuze ukuphefumula kubuyiselwe kuphela. Ukuzivocavoca konke kungathatha amahora amabili.
Ngezinsuku zokuphumula ekuqeqesheni amandla, kunconywa ukuthi wenze imizuzu engama-30 kuya kwengama-40 ye-cardio elula ukugcina isilinganiso semetabolism ephezulu nokushisa ama-calories amaningi. Uma ungenaso isikhathi, yenza i-cardio ngemuva kwamandla, ayikho i-glycogen emisipheni, ngakho-ke amafutha kuphela azoshiswa.
Ama-Endomorphs adinga ukuqaphela kakhulu ngensalela yawo yekhalori uma engafuni ukuzuza kakhulu. Zama ukungasebenzisi ngokweqile ama-carbohydrate alula, udle amaprotheni amaningi, futhi uhlale ngaphakathi kwe-10% yokudla kwakho kwekhalori nsuku zonke.
