Ukuhamba esitayeleni

Ukuhamba ngetreadmill kuyindlela ejwayelekile ye-cardio kubo bonke abagijimi abafuna ukwenza ngcono ukukhuthazela kwe-aerobic nokusebenza kwenhliziyo, ukukhulisa umzimba wabo, noma ukulahlekelwa ngamafutha omzimba.

Ukuhamba ngesivinini esisheshayo endaweni yokunyathela kunika imiphumela efana nemikhawulo yezikhathi zokupaka emadolobheni, izikhathi ezinde ze-cardio kwi-ellipse noma esitebhisini, kepha kubagijimi abaningi be-amateur kulula kakhulu, ngokomzimba nangokwengqondo.

Yimiphi imisipha esebenzayo?

Ake siqale ngokubheka ukuthi imiphi imisipha esebenza lapho uhamba esitimeleni.

Ngesikhathi sokuzivocavoca umzimba, siqeqesha, okokuqala, imisipha yenhliziyo, esimweni lapho ingxenye yengonyama yethu incike kuyo. Kepha futhi ngenkathi uhamba esitayeleni, ama-quadriceps nezicubu zesisu babambe iqhaza emsebenzini.

Uma ijimu yakho ifakwe imishini yokunyathelisa yesimanje, lapho ungaguqula khona i-engeli yendawo ehambayo, khona-ke ukuhamba ekukhuphukeni ku-treadmill nakho kuzoqinisa imisipha yethole, imisipha, imisipha ye-gluteal kanye ne-extensors yomgogodla.

@ Sebastian Kaulitzki - adobe.stock.com

Izinzuzo zokuhamba nge-treadmill

Akuyona imfihlo ukuthi ukuhamba esitimeleni kuzuzisa kakhulu naphezu kokulula kokuvivinya umzimba. Ngokuyinhloko, ekunciphiseni isisindo, ukuhamba ngesivinini ku-treadmill kuphelele.

Ukusetshenziswa kwekhalori kwalolu hlobo lomsebenzi womzimba kukhulu kakhulu - ngehora lomsebenzi ngamandla aphakathi, sishisa cishe ama-250-300 calories. Lokhu kulingana no-150 amagremu wenkomo enciphile, ebilisiwe noma ukuphakelwa iphalishi le-buckwheat ngokukhululekile.

Ukwenza njalo lolu hlobo lokuzivocavoca kwe-cardio kwandisa isilinganiso semetabolic, esivumela ukuthi sisuse ngokushesha amafutha anqwabelene noma sithole ikhwalithi yemisipha ngaphandle kokukhulisa amafutha angaphansi.

Inzuzo engangabazeki yokuhamba esitimeleni iphinde ibonakale ekwandeni kokubekezela, okwenza umsebenzi ube lula kakhulu lapho wenza ukuwela noma ukuzivocavoca okuvamile ejimini. Akumangalisi ukuthi i-cardio ku-treadmill iyingxenye yenqubo yokuqeqesha yanoma yimuphi umuntu onolwazi lokuphambana, owakha umzimba, umdwebi oxubene nempi, umgibeli wamabhayisikili noma ukubhukuda.

Ngabe ukuvivinya umzimba kunconyelwe bani?

Kunokuphikisana okuningi kuwebhu mayelana nokuthi yini okungcono ukufaka ohlelweni lwakho lokuzivocavoca: ukuhamba noma ukugijima kumshini wokunyathelisa. Kufanele kuthiwe ukuhamba akusebenzi kangako maqondana nokuthuthukisa ukukhuthazela nokususa amafutha amaningi, futhi kuzuzisa kakhulu empilweni. Iqiniso ukuthi umshini wokunyathela waklanywa ngendlela yokuthi singagijimi kuwo - siyathola. Lokhu kubeka ukucindezeleka okungadingeki emajoyini amadolo futhi ngokuhamba kwesikhathi kungaholela ekulimaleni kwe-meniscus noma i-hamstrings.

Ngakho-ke, nazi izigaba ezimbalwa zabantu okulungele lo msebenzi:

• Ukuhamba esitayilini kuyanconywa kubantu abanezinkinga zamadolo. Kuzokusiza ukuthi uhlale uphilile futhi ugweme ukulimala okweqile;
• lokhu kungukuzivocavoca okuhle kwalabo abasanda kuqala kwezemidlalo. Ukwenza ukuhamba esitayeleni kusukela ezinsukwini zokuqala zokuqeqeshwa, uzothola ukukhuthazela okuhle kakhulu futhi ugcine amadolo akho;
• Isikhawu sokuhamba kutreadmill silungele abagijimi abanenkinga yomfutho wegazi ophezulu. Kusivumela ukuthi sisebenze ngokushaya kwenhliziyo okunethezekile (ukushaya okungu-115-130 ngomzuzu), ngenkathi ukugijima kukhuphula izinga lokushaya kwenhliziyo kube ukushaya okungu-140-170 ngomzuzu, okungaphezu kakhulu kohlelo lwezinhliziyo zeziguli ezinomfutho wegazi ophakeme;
• futhi, ukukalwa kokuhamba ngetreadmill kuzosebenza kahle kulabo bantu abasanda kuyeka ukubhema futhi baqala ukuphila impilo enempilo, futhi uhlelo lwabo lokuphefumula alukakulungeli ukuthola amandla amakhulu noma imithwalo ye-cardio. Ngemuva kwenyanga behamba njalo ku-treadmill, ukuphefumula kwabo kuzokwehla noma kuphele nya, umsebenzi wesistimu yenhliziyo uzojwayelekile, amaphaphu abo azojwayela ukuletha umoya-mpilo omningi kumaseli emisipha, futhi ngemuva kwalokho ungaqala ukuzivocavoca okugcwele ejimini.

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Imithetho yokuhamba ephumelelayo

Ukuze uthole okuningi kulolu hlobo lokuzivocavoca kwe-cardio, landela le mihlahlandlela elula:

1. Njalo qala ukusebenzisa kwakho ngokuzifudumeza okuphelele. Ukunakwa ikakhulukazi kufanele kukhokhwe emadolweni nasemaqakaleni, futhi imisipha ye-quadriceps nethole nayo kufanele ifudunyezwe kahle.
2. Phuza amanzi amaningi ngesikhathi sokuzivocavoca umzimba. Ukuphuza okungenani ilitha lamanzi amaminerali amile ngama-sips amancane, uzozivikela ekuphazanyisweni kubhalansi lwesendlalelo emzimbeni.
3. Ungashintshi ubude bezinyathelo. Zama ukuthatha izinyathelo zobude obufanayo kulo lonke uhlelo lokuzivocavoca - lokhu kuzogcina ukuhamba okulinganayo futhi kwandise ukusebenza komthwalo we-cardio;
4. Qedela ukuzivocavoca kwakho ngokupholisa phansi. Uma usukhathele ungasakwazi ukuhamba ngesivinini esikhulu, qhubeka uhambe eminye imizuzu eyi-10-20. Ngokwandisa izinga lokushaya kwenhliziyo lapho uhamba ngokushesha, ngesikhathi sokushayisana, ukushiswa kwamafutha nezinqubo zokugaya umzimba emzimbeni wakho ngeke kunciphe.
5. Nquma ubude besikhathi sokuzivocavoca. Ososayensi bakholelwa ukuthi izinqubo ze-lipolysis ngesikhathi sokuvivinya umzimba ziqala ukugeleza ngamandla agcwele kuphela ngemuva kwemizuzu engama-35-40, kepha ngasikhathi sinye, i-cardio ende kakhulu (ngaphezu kwemizuzu engama-80) ingaholela ekuwohlokeni kwezicubu zemisipha. Ngakho-ke, isikhathi esifanele sokuhamba kutreadmill cishe imizuzu engama-60.

@ khuzani_mpungose ​​- khuzani_mpungose

Ungasinciphisa kanjani isisindo ngokuhamba ngezinyawo?

Ukuze uthuthukise izinqubo ze-lipolysis ngesikhathi sokuqeqeshwa kwe-cardio ngendlela yokuhamba nge-treadmill, kukhona ubuhlakani obuningi bezobuchwepheshe. Nazi ezinye zazo:

Isikhathi sokuzivocavoca esifanele

Isikhathi esikahle sokwenza i-cardio ukusebenzisa ukwehlisa isisindo kusekuseni esiswini esingenalutho. Ngalesi sikhathi, kunezinqubo ezihlehlisayo emzimbeni wethu, izitolo ze-glycogen esibindi nasemisipheni zincane, futhi okuwukuphela komthombo wamandla ngamafutha angaphansi noma e-visceral, umzimba wethu oqala ukuwadla. Uma ukhathazekile ukuthi i-cardio yokuzila ukudla izothinta kabi imisipha yakho, thatha ukunikezwa kwama-BCAA noma ama-amino acid ayinkimbinkimbi ngaphambi kokuqeqeshwa.

Inhlanganisela nezinye izivivinyo

Ukuhamba esitimeleni ngemuva kwamandla noma ukuqeqeshwa okusebenzayo kusebenza ngokulinganayo. Ukuhamba ngamandla aphakathi nendawo kuzokhulisa umphumela wokushisa kwamafutha wokuzivocavoca kwakho njengoba ushisa ama-calories amaningi.

Ukuvama njalo

Ukuvama njalo kuyisihluthulelo sentuthuko. Uma, ngaphezu kokuhamba, uziqeqesha ngezinsimbi, khona-ke amahora amabili wokuzivocavoca wokuhamba esitimeleni ngeviki azokwanela. Uma, ngasizathu simbe, ukuqeqeshwa ejimini kuphikisiwe kuwe, hamba endaweni yokunyathela izikhathi ezingama-4-5 ngesonto.

Okuhlukahlukene ekuqeqesheni

Faka okuhlukahlukene ekuqeqeshweni kwakho. Yenza ukuhamba okusheshayo, okucishe kuphenduke ukugijima, kaningi, ngakho-ke uzofinyelela ukwanda okukhulu kakhulu kokukhuthazela kanye nokugcinwa kohlelo lokuphefumula. Futhi, indlela enhle yokwehlisa isisindo ukuhamba ngesikebhe esitayeleni, lapho ushintsha khona ukuhamba ngejubane elikhulu nokuhamba ngejubane lokuhamba. Ukuhamba ngezikhawu kuzosebenza ikakhulukazi uma unesongo lokuqina noma ukuqapha izinga lokushaya kwenhliziyo - ukuze ukwazi ukulandelela ukusetshenziswa kwakho kwekhalori nesilinganiso senhliziyo ngezindlela ezihlukile zokuhamba futhi, ngokususelwe kulokhu, wenze izinguquko ohlelweni lwakho lokuqeqeshwa bese uzama ukukhulisa ukuqina kokusebenza kwakho kwe-cardio usuku nosuku. ...

Uhlelo lokuqeqesha

Ngezansi kunamaphethini amaningi okuhamba ngezikhawu abasubathi abasafufusa nabaphakathi:

Izinga lokuqala

Ileveli emaphakathi

Isikimu ngasinye kufanele siphindwe izikhathi ezingama-3-4 kokuzivocavoca okukodwa. Ukuze wandise ukusetshenziswa kwamandla, ungahlukahluka ekubekeni kwe-treadmill's surface surface, okwenza kube kukhulu ngokuhamba ngamandla okuphansi futhi kube kuncane ekuhambeni ngejubane.

Ukubuyekezwa kokusetshenziswa kwe-treadmill

Uma ufunda ukubuyekezwa kochwepheshe abaningi bokuqina, khona-ke akukho ukungabaza ukuthi ukuhamba esitayeleni kungenye yezindlela ezinhle kakhulu zokunciphisa umzimba. Abasubathi abangochwepheshe abasebenzisa le simulator ngenkuthalo ukwenza ngcono imizimba yabo nokwenza ngcono ukusebenza kwezemidlalo bakubumbano nochwepheshe.

Umpetha we-UFC uConor McGregor uphakathi kwabalandeli bokusebenzisa umshini wokunyathela ngesikhathi sokuqeqeshwa kwe-cardio. Ngokubona kwakhe, lo msebenzi, kanye nebhayisikili nomshini wokugwedla, kukuvumela ukuthi uhlakulele ukukhuthazela.

Umphumela wokuqeqeshwa okunjalo uyazikhulumela: IConor yimpi yobuciko bempi ehlanganisiwe ethandwa kakhulu futhi ekhokhelwa kakhulu. Imali yakhe ikhula ngempi ngayinye, futhi konke ukulwa kwakhe nomphikisi akuxoxwa ngakho kwi-Intanethi, ngaphandle kokuthi uyivila. Ukubukeka komzimba kukaConor nakho kuyamangalisa. Unamandla okuphambana, amandla nezimfanelo zokulwa, ngenkathi egcina njalo izinga lezicubu zomzimba emzimbeni lingaphansi kuka-10%, yize kulokhu kwesinye isikhathi kufanele "afe" ngokoqobo kutroli.

Bukela ividiyo: Christos Fourkis Set Mix Somewhere Else March 2018 (Novemba 2024).