Ukuzivocavoca umzimba kuyitshe legumbi lanoma yisiphi isiyalo sezemidlalo, ngoba ngaphandle kwabo ukuqeqeshwa okugcwele akunakwenzeka. Ukuntuleka kokukhuthazela ngokomzimba kuzokuvimbela ekutholeni isisindo semisipha, ukwenza izivivinyo zamandla ejimini, ukuthuthukisa ukusebenza komzimba, ukugijima amabanga amade ngesikhathi esamukelekayo, ukwenza ubuciko bempi, njll. Ngakho-ke, le mfanelo kumele ithuthukiswe yiwo wonke umsubathi, ngeke kube khona ukukhuthazela okweqile.
Kusho ukuthini ukukhuthazela?
Wona kanye umqondo wokukhuthazela unezici eziningi futhi kuyadingeka ukuwuthuthukisa ngezindlela eziningi ngasikhathi sinye.
- Kukhona ukukhuthazela kwamandla - indlela imisipha yethu enqoba ngayo umkhawulo wobuhlungu ngesikhathi sokuqeqeshwa kwamandla. Kuya ngokuthi siphindaphinda kangaki ekuzivocavoca ngezisindo.
- Kubasubathi, inkomba efana nokubekezela kwejubane nayo ibalulekile - imisipha ikulungele kangakanani ukugcina ijubane lokuvivinya umzimba ngokuzivumelanisa nokuncipha njalo, ngokwesibonelo, ngenkathi isebenza noma ibhukuda.
- Umbuzo wokuphefumula okufanele nawo ubalulekile. Uma ungakwazi ukulawula izinga lakho lokuphefumula ngenkathi uzivocavoca futhi uthola ukuphefumula okuncane, ngeke ukwazi ukwenza ukuzivocavoca okugcwele. Sidinga ukubheka izindlela zokuxazulula le nkinga.
Esihlokweni sethu, sizokutshela ukuthi yikuphi ukuzivocavoca okudingeka ukwenze ukuthuthukisa ukukhuthazela, noma ngabe ungasithuthukisa lesi sikhombisi ekhaya nokuthi yimiphi imiphumela engatholwa ngenyanga yokuqeqeshwa okunzima.
Izindlela zokuthuthukisa ukukhuthazela
Lapho ukhuluma ngokuthuthukisa ukukhuthazela kwejubane, abantu bavame ukuhlobanisa le nkinga nokuqeqeshwa kwe-cardio. Ngempela, ngaphandle kwe-cardio, ukukhuthazela kwangempela akunakufinyelelwa. Into ebaluleke kakhulu lapha ukuqina komthwalo we-cardio. Sizoshiya umfutho ophansi kulabo abafuna ukunciphisa isisindo noma bathuthukise ukukhululeka. Ukunyathela ngobuwula ku-treadmill noma i-stepper, akunakwenzeka ukuthi ubekezele kancane.
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Usebenzisa umthwalo omkhulu
Lapho usebenzisa kakhulu umthwalo ophakeme noma ongaphansi kakhulu ngesikhathi somsebenzi wesikhathi eside, uba namandla okukhuthazela ngokwengeziwe. Ukucacisa, uzibekele umgomo othile - ukugijima amakhilomitha ayi-10 ngemizuzu engama-30. Kepha ukuqina kwakho ngokomzimba kukwazi ukuthi ukwazi ukuqonda lelo banga ngemizuzu engama-50 kuphela. Ngakho-ke, siqala ukuziqeqesha ngale ndlela elandelayo: senza imizuzu engama-30 ngokugijima cishe ngomzamo omkhulu. Sigijima u-5, bese kuba ngu-6, bese kuba amakhilomitha ayi-7 ... Ngemuva kwesikhathi esithile, ngeke uze uqaphele nokuthi ungagijima kanjani kalula nge-10 km ngemizuzu engama-30.
Ukuvumelanisa imisipha nomzamo onamandla oqinile kuyisihluthulelo sokuthuthukisa ukukhuthazela kwejubane.
Kukhona nokuvivinya umzimba okuhlukahlukene kokukhuthazela kwejubane. Umsebenzi wabo ukwenza umsebenzi omncane omncane, kepha faka umzamo omkhulu. Zizwe ukhululekile ukusebenzisa noma imuphi umshini walokhu obeka ukumelana okwengeziwe: izinsimbi, amabhande erabha, izinsimbi zamahhala, njll.
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Uhlelo lokuzivocavoca okujikelezayo
Ngokukhuthazela kwamandla, izinto zihluke kancane. Lapha sidinga ukusebenzisa uhlelo lokuzivocavoca oludinga ukukhuthazela. Okusho ukuthi, shintsha njalo futhi ubeke umthwalo isikhathi. Umgomo we-tonnage, osetshenziswe ngempumelelo ngabaphakamisa izinsimbi, ukufanele kahle lokhu.
Isibonelo, ake sithi ufuna ukwenza ukuphindaphinda okuyi-15 kokucindezela kwebhentshi ngebha ye-100 kg. Kuvela ukuthi kunendlela eyodwa udinga ukuphakamisa i-1,500 kg (1.5 amathani) isiyonke. Kulokhu siyaqhubeka. Ithoni ngendlela eyodwa ingaqashwa ngezindlela eziningi ezahlukahlukene: ukuxukuza ama-50 kg ama-30 ama-30, ama-75 kg ama-20 ama-times, ama-125 kg ama-12 times.
Uma uqeqesha ukufeza zonke lezi zinhloso ezincane, khona-ke umgomo wokuqala uzonqotshwa kalula. Umsebenzi ohlukahlukene onjalo uqeqesha wonke amaqembu emicu yemisipha, ngenxa yalokho izinkomba zamandla nokuqina kokuqina kukhula.
Izinzuzo zokuzivocavoca umzimba
Ngaphezu kokuthuthukisa amandla nokukhuthazela kwejubane, wenza futhi umsebenzi othile obucayi we-anaerobic. Lokhu kuholela ekuzuzeni kwimisipha namandla. Ukukhululeka futhi kuyathuthuka, ngoba ukusebenza ebangeni elikhulu lokuphindaphinda kudala umphumela onamandla wokumpompa, ngaphandle kokugcwaliswa okuhle ne-vascularity kungenzeki.
Ngaphezu kwalokho, ukuqeqeshwa kokukhuthazela kungaqondiswa ngaphandle kokubeka imigomo yezemidlalo yomhlaba. Akekho okuvimba ukuthi uzame ukushesha futhi uqine uma inhloso yakho ukunciphisa isisindo ngaphambi kwesikhathi sasebhishi. Futhi kuzosebenza kahle.
Izimo
Njengoba isitayela esinjalo soqeqesho singenakwenzeka ngaphandle kwemithwalo ephezulu nengaphansi, izindlela ezinjalo ziyaphikiswa kubantu abaphethwe yizifo zesistimu yenhliziyo.
Ukusebenzela umthamo kukhuphula umfutho wegazi kakhulu. Kubadlali abanesifo somfutho wegazi ophezulu nomfutho wegazi ophezulu, lokhu kungaba yingozi.
I-cardio enamandla ngokweqile nayo ngeke isizakale; kungcono ukufaka esikhundleni sokugijima kwe-sprint ngama-runs okuphumula. Leli phuzu kufanele linakwe uma ungafuni ukulimaza impilo yakho.
Uma uhlakulela amandla okukhuthazela ekuvivinyweni okufana ne-barbell squat noma i-deadlift, qiniseka ukuthi ulandela inqubo efanele yokuzivocavoca kanye nezinga lokuphefumula. Imiphumela ingaba yisisindo: ukuqala kumthwalo we-axial onamandla kakhulu emgogodleni, okuzogcina ngokungenakugwenywa, kungekudala noma kamuva, kuholele ekulimaleni, futhi kuphele ngokunyuka kwengcindezi ye-intraocular, engabalulekile nakwabanye abasubathi.
Khumbula ukuthi uzizwe kanjani ngemuva kokwenza ama-barbell squats anesisindo esingu-75% wesilinganiso sesikhathi esisodwa izikhathi eziyi-15. Manje ake ucabange ukuthi lokhu kungayithinta kanjani impilo yomdlali ongazilungiselele. Ngalesi sizathu, ukusebenza ekwandeni kokukhuthazela kwamandla kufanele kube ngokujikeleza, ngemuva kwalokho isikhathi sokuqeqeshwa okukhanyayo kumele silandele ukubuyisela ngokuphelele zonke izinhlelo zomzimba. Ngaphandle komqeqeshi ongumuntu onolwazi, bambalwa kakhulu abantu abaphumelela ekwakheni kahle inqubo yokuqeqesha ngendlela yokufeza imisebenzi abayinikiwe futhi bangazilimazi.
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Ukuzivocavoca okuhle kakhulu
Ukuzivocavoca okunconyelwe ukuqeqeshwa kokukhuthazela kungahlukaniswa ngemibandela ngamaqembu amathathu, ngalinye esizolicubungula ngokwahlukana.
Ukuqeqeshwa kwamandla okukhuthazela
Ukuze uhlakulele ngokuqina amandla okukhuthazela komzimba, udinga ukwakha yonke inqubo yakho yokuqeqesha ngokuzivocavoca okuyisisekelo, okufana nalokhu:
- umshini wokucindezela ibhentshi ulele futhi umile;
- squats;
- i-deadlift (classical ne-sumo);
- ukudonsa kubha evundlile;
- izinhlobo ezahlukahlukene zokuphusha.
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Vele, umsebenzi kufanele ube mkhulu, futhi nesikhathi esichithwa ngumsubathi ongaphansi komthwalo kufanele sibe side. Lapho usebenza ngezisindo ezincane, kungathatha kufikela kumaminithi amathathu. Ukuphumula phakathi kwamasethi kufanele kube kuze kuphefumulelwe ngokugcwele.
Ijubane Lokukhuthazela Ukuzivocavoca
Ngaphezu kokuzivocavoca okwaziwayo kwe-cardio (ukugijima, ukubhukuda, ukuhamba ngebhayisikili, intambo yokugxuma, njll.), Sincoma ukufaka ezinye izivivinyo ezivela kulolu hlu ku-arsenal yakho:
- ukugwedla ku-simulator;
- ukukhuphuka ngezintambo, ukusebenza ngezintambo ezilenga ngokuvundlile;
- ukusunduza nokudonsa isihlibhi;
- ama-squats agxumayo nokuxhuma kwebhokisi;
- isando sishaya isondo;
- umabhebhana.
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Lezi zivivinyo zihlanganisa izinto zomsebenzi we-aerobic ne-anaerobic. Ngokwenza kwabo, uzokhuthaza umzimba wakho ukuthi uvumelane nomthwalo oyinkimbinkimbi, okuyikho kanye okudingekayo kumdlali weCrossFit. Ngaphezu kwalokho, lezi zivivinyo zenziwa ngendlela yokuqhuma, kuhle ukuvula uhlelo oluphakathi lwezinzwa. Futhi ngaphandle kokukhuthaza uhlelo oluphakathi lwezinzwa, kunzima kakhulu ukukhombisa umphumela ohlonipheke ngempela kwi-CrossFit.
Ukuzivocavoca umoya
Ngaphandle kwendlela efanele yokuphefumula, akunakwenzeka ukwenza kahle noma isiphi isethi esebenzayo yokuzivocavoca umzimba. Kodwa ijubane eliphezulu lomthwalo livame ukukhipha umsubathi ngaphandle kwesigqi. Uqala ukuhlehlisa ukuhogela nokuphefumula, futhi ezimweni ezinzima kakhulu, umane awusinaki lesi sikhathi futhi uphefumula ngokungahleliwe. Ukuvimbela lokhu, yenza lezi zivivinyo ezilandelayo (kwabanye, le ndlela yokuqeqeshwa ingabonakala ingenangqondo, kodwa iyasebenza ngempela):
- inflate amabhaluni (inguqulo eyinkimbinkimbi yindawo yokufudumeza);
- bamba umoya wakho ngaphansi kwamanzi;
- Yenza ukusebenzisa okuningi kwangaphandle kwe-cardio.
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Lokhu kuzodala ukukhuthazeka okuncane kwamaphaphu akho, kuwenze aqine. Izivivinyo ezimbili zokuqala zokukhuthazela zingenziwa ekhaya.
Ziningi ezinye izinto ezithinta ukuphefumula. Lezi ezimbili ezibalulekile ziyabhema futhi zikhuluphele ngokweqile. Okokuqala, konke kucacile, imikhuba emibi nemidlalo yizinto ezingahambelani. Ukukhuluphala ngokweqile kufanele kuliwe, futhi - ngokushesha nangokukhulu. Lapho isisindo somsubathi sikhula ngokwengeziwe, umthwalo uba mkhulu enhliziyweni, emaphashini, emalungeni nasemigudwini. Abantu abaningi abakhuluphele ngokweqile bayaqaphela ukuthi ezemidlalo ngemuva kokunciphisa umzimba zilula kakhulu futhi zikhiqiza kakhulu, futhi isigqi sokuphefumula ngesikhathi sokuqeqeshwa sijwayelekile, awukho umkhondo wokuphefumula okuncane.
Ungakuthuthukisa kanjani ukusebenza kahle?
Impendulo ilula: thatha isikhathi sakho usendleleni eya enhlosweni yakho oyithandayo. Inqubekela phambili iqukethe imigomo emithathu eyisisekelo: ukuqhubekela phambili njalo kwemithwalo, ukuqeqeshwa njalo nokululama okunekhono.
Isibonelo, lapho sisebenzela ukukhuthazela kwamandla, asiphoqi neze izehlakalo. Ukusebenza ngesisindo esimaphakathi, engeza ama-reps ama-2-3 kusethi ngayinye ekusebenzeni ngakunye okulandelayo. Lapho usebenza ngezisindo ezisindayo, engeza ukuphindaphinda okukodwa ngasikhathi. Ngemuva kokuqedela wonke umjikelezo, imiphumela izokhula kuwo womabili amandla nokukhuthazela.
Sisebenza kumgomo ofanayo ngokukhuthazela kwejubane. Abangane bethu abakhulu kule ndaba: izinhlelo zokusebenza zesikhathi nezemidlalo zama-smartphones. I-timer iyadingeka ukugcina ithrekhi yesikhathi sokuqeqesha futhi ikhuphuke kancane kancane. Ukusebenza kwezicelo nakho kungaba wusizo kithina. Lapho, ungathola isikhathi ngaphansi komthwalo, ibanga umgijimi agijime ngalo (ukubhukuda, ukuhamba, njll.), Ijubane elijwayelekile. Isongo lokuqina noma ukuqapha izinga lokushaya kwenhliziyo ngeke kube yinto engadingekile. Lokhu kuzokusiza wazi ukuthi ugcina ukushaya kwenhliziyo yakho ngaphakathi kwebanga elijwayelekile futhi ungakwenzi ngokweqile.
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Izakhiwo zeCrossfit
Eqinisweni, iCrossFit iyisiyalo, iphuzu lalo eliphathelene namandla nokukhuthazela kwejubane. Ngokwenza iCrossFit, uyayithuthukisa. Ngokuzithuthukisa ngokwahlukana, hhayi ngaphakathi kohlaka lwezakhiwo ezisebenzayo, ukwandisa amandla akho ku-CrossFit.
Izakhiwo ezinikezwe ngezansi zingokwemvelo ye-aerobic ne-anaerobic. Ngokwenza, uyaqina futhi ubekezela kakhudlwana. Zibonele.
| IMasters Final 11 | Qalisa ukugwedla ngamamitha angama-500, ukuhamba ngamabhayisikili amamitha angama-500, amabhokisi we-burpees webhokisi eli-15, nokugijima kwesihlabathi samahlombe ayi-110. Kudingeka kwenziwe ngokushesha okukhulu ngangokunokwenzeka. |
| McKinnon | Gijimani ibanga elingu-2.5 km, ukugwedla u-5 km, ibhayisikili elimile elingu-7.5 km, nokugijima okunye okungu-2.5 km. Kudingeka kwenziwe ngokushesha okukhulu ngangokunokwenzeka. |
| Gwedla insimbi | Yenza ama-push-up ayi-12, usebenzise ama-calories angama-24 emshinini wokugwedla, ama-calories ayi-16 kubhayisikili elimile, bese wenza ama-deadlifts ayi-8. Umsebenzi ukuqedela inani eliphakeme lama-rounds ngemizuzu engu-7. |
| Umcimbi Womuntu Ngamunye Wesifunda 6-16 | Iphedali 1 km ngebhayisikili elimile, amamitha angama-30 wokuhamba ngengalo, ama-squats aphezulu ayi-10, amamitha ayi-500 emshinini wokugwedla, amabhokisi angama-50, kanye nezikwele ezi-5 ngaphezulu. Umsebenzi ukuqedela inani eliphezulu lamaround ngemizuzu engama-20. |
Uhlelo lokuqeqesha lwenyanga
Ngenyanga engu-1, ungaba nesikhathi sokuthuthukisa ukukhuthazela kwakho kwe-anaerobic kahle. Ngokuqina kwamandla, izinto ziyinkimbinkimbi kancane, kuzothatha isikhathi esithe xaxa.
Ukufeza umzimba wezemidlalo futhi olungiselelwe kahle, udinga ukuthuthuka kuyo yonke imingcele. Ngakho-ke, kulolu hlelo sizohlanganisa ukuzivocavoca okudala kwe-cardio nokunyakaza okuncane kakhulu okuhlose ukukhulisa ukukhuthazela.
Lolu hlelo lwenzelwe izinsuku ezingama-30, ukujima kwenzeka njalo ngolunye usuku, kuzoba nokuqeqeshwa okungu-30 sekukonke.
| Inombolo yokuzivocavoca | Ukuzivocavoca umzimba |
| 1 | Ukugijima - 3 km Ipulangwe - imizuzwana engu-4x60 Ukudonsela phezulu kubha evundlile - 3x10 |
| 2 | Intambo yokweqa - imizuzwana engu-5x90 Jump Squat - 4x25 |
| 3 | Ukugijima - 2x2 km IBurpee - 3x20 Intambo yokweqa - amasekhondi angu-1x120 |
| 4 | Ukuzivocavoca ibhayisikili noma ibhayisikili - 10 km IBurpee - 2x25 Ukugibela izintambo ngaphandle kwemilenze - 3x3 Ipulangwe - imizuzwana engu-90 |
| 5 | Ukugijima - 5 km Ibhokisi liyagxuma - 3x10 Ukudonsa - 3x12 |
| 6 | Ukuzivocavoca ibhayisikili noma ibhayisikili - 12.5 km Ipulangwe - imizuzwana engu-3x75 Ukugwedla kwi-simulator - amamitha ama-3x300 |
| 7 | Intambo yokweqa - imizuzwana engu-3x120 Ukugijima - 3 km |
| 8 | Ukugwedla ku-simulator - amamitha angu-5x500 Intambo yokweqa - imizuzwana engu-3x60 Ukudonsa - 3x15 |
| 9 | Ukugijima - 7 km Ama-lunge ane-dumbbells - 5x20 emlenzeni ngamunye |
| 10 | Kuqhuma isando kusondo - 5x20 ngesandla ngasinye IPlank - 2x90 imizuzwana Intambo yokweqa - imizuzwana engu-4x60 |
| 11 | Ukugwedla ku-simulator - amamitha angu-3x750 Jump Squat - 4x2 Ukudonsa - 2x20 |
| 12 | Ukugijima - 7.5 km IBurpee - 3x20 |
| 13 | Ukudonsa - 5x20 IBurpee ngokugxuma ebhokisini - 3x12 Ukusebenza ngezintambo eziqondile - imizuzwana engu-3x45 Isando sishaya isondo - 3x25 ngesandla ngasinye |
| 14 | Ukuzivocavoca ibhayisikili noma ibhayisikili - 15 km IBurpee - 8x15 |
| 15 | Ukugijima - 10 km |
