Uqeqesho lokubhexa ayiseyondlela yokufundisa kuphela iimbaleki eziqeqeshiweyo. ukuba ibe yenye yezona ndlela zigqibeleleyo zokusebenza umzimba wonke. Ngokunyuka koomatshini bokubheqa bangaphakathi, abantu abaninzi ngakumbi bafumanisa izibonelelo zabo ezininzi: ukusuka ukuphucula impilo yentliziyo phezulu yomeleza onke amaqela emisipha ngentshukumo enye. Ukuba ufuna ukwenza ngcono ukusebenza kwakho kolu qeqesho, ungaphonononga indlela yokufumana okuninzi ekubhedeni.
Kodwa ayingombuzo nje wempilo okanye wefashoni. Ukubheqa, enoba kusemanzini okanye kusematshinini, kwenza izihlunu zomzimba zisebenze ngaphezu kwama-80 ekhulwini. kwaye ikwenza oko ngendlela ethambileyo kumalungu, iyenza ibe lolona khetho lufanelekileyo kubo bobabini abaqalayo kunye neembaleki eziphambili. Kweli nqaku, siza kukuxelela yonke into ekufuneka uyazi ukuze ufumane okuninzi kulo msebenzi, ukusuka kwiinzuzo ezingqinwe ngokwesayensi ukuya kwimithambo ephambili ekufuneka uyibandakanye kwiiseshini zakho.
Kutheni ukubheqa ingumthambo osebenzayo?
Ukukrola kudibanisa i-cardio, amandla kunye nokunyamezela kwintshukumo enye.. Ngelixa ubheqa, kwangaxeshanye usebenza imilenze yakho, i-glutes, isisu, umva, amagxa kunye neengalo. Lo msebenzi womzimba ogcweleyo awuphuculi nje ukunyamezela kwentliziyo, kodwa uyanceda ukwakha ubunzima bezihlunu ezibhityileyo sele sele tshisa iikhalori ngexesha elifutshane. Ukufunda ngakumbi malunga nokusebenza kophindaphindo, ndwendwela ukwenza uphindaphindo olusebenzayo.
Enye yezinto ezikhangayo eziphambili kulo msebenzi yimpembelelo yayo ephantsi kumalungu. Ngokungafaniyo neminye imisebenzi ye-cardiovascular efana nokubaleka okanye ukutsiba, ukubheqa kwenziwa kwindawo ehleli phantsi kunye nokunyakaza kwamanzi, ukunciphisa umngcipheko wokwenzakala. Oku kuyenza ibe lolona khetho lubalaseleyo kubantu abatyebe kakhulu, abane-arthritis, okanye abachachayo..
Ukongeza, ukuxhathisa okuhlengahlengiswayo koomatshini bokubheqa kukuvumela ukuba uhlengahlengise umthambo wakho kulo naliphi na inqanaba lokuqina. Nokuba usaqala okanye ujonge umngeni, ungawuguqula umzamo wakho ngaphandle kokubeka esichengeni ubuchule bakho.
Enye inzuzo kukusebenza kwayo. Kwiiseshini zemizuzu engama-20 ukuya kwengama-30, unokufumana izibonelelo ezinokuthelekiswa neyure kwi-treadmill okanye ibhayisekile emileyo, enkosi ukusebenza ngaxeshanye kwamaqela amakhulu emisipha kunye nesiphumo sokutshisa.
Izihlunu ziyasebenza ngexesha lokukhwela
Ukubhexa akuqeqesheli kuphela ukunyamezela kwentliziyo, kodwa kubandakanya nenani elikhulu lezihlunu ngaxeshanye. Kuqikelelwa ukuba phakathi kwe-86% kunye ne-90% yazo zonke izihlunu emzimbeni ziyasebenza. ngexesha leseshoni eyenziwe kakuhle. Ezi zinokwahlulwa zibe:
- Imilenze: i-quadriceps, i-hamstrings kunye ne-glutes zisebenza ngexesha lesigaba sokutyhala sokuhamba.
- Core: Izisu, i-obliques kunye nomsebenzi osezantsi wokuzinzisa umzimba nge-stroke nganye.
- Umqolo namagxa: I-dorsals, i-trapezius kunye ne-deltoids ibandakanyeka kwisigaba sokutsala.
- Iingalo: i-biceps kunye ne-triceps zigqibezela intshukumo ngokutsalela i-handlebars ngasesifubeni.
Lo mzekelo womsebenzi awuphuculi nje kuphela amandla ngokubanzi, kodwa kunye ulungelelwaniso lwe-intermuscular. Kwizifundo ezineeveki ezintandathu ukuya kwezisibhozo zoqeqesho, abathathi-nxaxheba baphucula amandla abo okubamba, ubunzima bemisipha yangasemva, kunye nomthamo ongundoqo wokusebenza ngeepesenti ezingaphezu kwama-30%.
Ukongeza, ungancedisa uqeqesho lwakho ngezicelo zokwenyani zokwenyani.
Iinzuzo kwimpilo yentliziyo
Asikwazi ukuthetha malunga nokubheqa ngaphandle kokukhankanya umphumo wako kwinkqubo ye-cardiovascular system. Ngumsebenzi osebenzayo we-aerobic wokuphucula impilo yentliziyo kunye nokunciphisa umngcipheko wezifo ezifana noxinzelelo lwegazi okanye i-cholesterol ephezulu..
Olunye uphando lubonise ukuba kubantu abanesifo sikashukela sohlobo lwe-2, iiveki ezisibhozo zokukhwela zinganciphisa uxinzelelo lwegazi lwe-systolic ngaphezu kwe-9% kunye namazinga e-triglyceride ukuya kwi-1,3%. Ukongeza, i-cholesterol ye-LDL ("embi" ye-cholesterol) nayo yehla kakhulu.
Ukuziqhelanisa rhoqo kuye kwabonisa ukuphucula izinga lokuphumla kwentliziyo kunye nokunciphisa kakhulu umngcipheko wokufa kwentliziyo.. Enyanisweni, ezinye iinkcukacha zibonisa ukuba ababheqi banomngcipheko ophantsi wama-59% wokufa sisifo sentliziyo xa kuthelekiswa nabo bangenzi olu hlobo lomthambo.
Ukubheqa njengeqabane lokunciphisa umzimba
Olona ncedo luxatyisiweyo lokubheqa kubuchule bayo bokwenza tshisa iikhalori ngokufanelekileyo. Ngokuxhomekeke kubukhulu, iseshoni yemizuzu engama-30 inokutshisa phakathi kwe-210 kunye ne-440 calories. Idityaniswe nokutya okunokulinganisela, oku kuguqulela kwi-a ukwehla kobunzima bokwenyani.
Ukubheqa iiveki ezine kubonakaliswe ukunciphisa ipesenti yamafutha omzimba ukuya kuthi ga kwi-16%, ngelixa ukuhlala ungaguquki iinyanga ezintathu kunokukhokelela Yehla ukuya kuthi ga kwi-3,5 kg yobunzima kumadoda atyebileyo.
Ukongeza, ukukrola kunceda ukugcina ubunzima bemisipha ngexesha lokulahleka kwamafutha., into engasoloko isenzeka ngezinye iziqhelo zokuxhathisa. Kwakhona kuphucula ukuvakalelwa kwe-insulin, ilawula i-hormone leptin (ebandakanyekayo kwi-satiety) kunye kwandisa ibhalansi yehomoni.
Ukuphuculwa kwempilo yengqondo, yeemvakalelo kunye nengqondo
Impembelelo yokwenza umthambo kwimpilo yengqondo ibhalwe ngokubanzi, kwaye ukubheqa okufanayo.. Ukubhexa rhoqo kukhupha i-endorphins ezonyusa impilo-ntle, zinciphise amanqanaba e-cortisol (ihomoni yoxinzelelo), kwaye incede ukulwa nokuxhalaba kunye nokudakumba.
Iiseshoni zokubhexa ezimodareyithayo zemizuzu engama-30 ngosuku zibonakaliswe zisebenza kakuhle ekulawuleni ukulala nokuphucula imo., ngakumbi xa idibene neqela okanye inkqubo yangaphandle.
Ngaphezu koko, amabango ophando olutshanje ukuba ukukhwela iiveki ze-12 kunokunyusa i-BDNF (i-brain-derived neurotrophic factor) amanqanaba nge-45%, ukuphucula imemori, kunye nokwandisa umthamo we-hippocampal nge-2% ukuya kwi-3%.
Ukuncedisana nomsebenzi wakho, unokucinga kwakhona ukongeza ii-kettlebells.
Yomeleza amathambo kunye namalungu
Ukuxinana kweeminerali kukwanceda ekubhedeni.. Kuphononongo lwexesha elide, abantu ababheqa ngokungaguqukiyo iinyanga ezisixhenxe baye baphumelela ukwanda nge-4% ukuxinana kwethambo lakho kwindawo ye-lumbar.
Ukuba ngumsebenzi ongenampembelelo, Ikwafanelekile kwabo babandezeleka ngenxa yokungakhululeki kwamalungu. Iphucula ukuhamba kwamalungu afana ne-elbow, i-hip, kunye nomqolo ngaphandle kokunyanzelisa njengoko kwenzeka kweminye imidlalo enomthwalo omkhulu womatshini. Kwiiveki nje ezisibhozo, ukuphuculwa kwe-30% -100% kuye kwabhalwa kwi-torsion kunye nokuhamba kwezi ndawo.
Impazamo eqhelekileyo: ubuchule obungalunganga
Ngelixa ukubheqa kunenzuzo enkulu, ukuyenza gwenxa kunokukhokelela kwiingxaki, ngakumbi kumqolo ongezantsi. Enye yeempazamo eziqhelekileyo kukusebenzisa umva endaweni yemilenze ukuqalisa ukunyakaza..
Ubuchule obuchanekileyo bubandakanya ukulandelelana kwezigaba ezithathu:
- Inyathelo loku-1 - Ukutyhala umlenze: umqolo wakho ujonge phambili kancinci kwaye iingalo zakho zolule.
- Inyathelo lesi-2-Intshukumo yeTorso: Emva kokuba imilenze yakho yoluliwe, hlengahlengisa ukuthambekela komzimba wakho ngasemva.
- Inyathelo lesi-3 - Ukutsalwa kwengalo: vala intshukumo ngokuzisa imiqheba ngasesifubeni sakho.
Ukuma okuthe tye, ukulawula okuphambili, kunye nokungathembeli kwiintambo zeenyawo ukuze ubuyele kwindawo yokuqala zizinto eziphambili zokuphepha ukulimala..
Kucetyiswa ukuzilolonga ngokubheqa
Enye yeenzuzo ezinkulu zokubheqa kukuguquguquka kwayo. Ungayiqhelanisa neenjongo zakho, ixesha elikhoyo, kunye nenqanaba lokomelela. Nantsi imizekelo emihlanu yeeseshini ezisebenzayo:
- Umzuzu om-1 wokubheqa ngamandla, umzuzu o-1 wokuphumla (phinda 12x): ilungele ukulahlekelwa ngamafutha kunye nokuphucula i-VO2 max.
- I-100 leemitha zokubaleka x 8 uphindaphindo: ugqibelele njengomgqibi we-post-weight.
- Entrenamiento 1-2-3-4-3-2-1: isebenza ngonyamezelo kunye nolawulo, inyusa ixesha lomgudu kwaye iyancipha.
- Imizuzu engama-30 ngesantya esiphantsi (i-20 imivumbo/umzuzu): kuphucula ukunyamezela kwe-aerobic kwaye ilungele ukuchacha.
- "Izithonga zamandla" rhoqo kwimizuzu emi-3: gcina isantya esiphakathi kwaye ubandakanye izibetho ze-10 eziqhumayo ukuvuselela inkqubo ye-nervous.
Oku kuzilolonga kungatshintshwa iveki yonke ukusebenza kuzo zombini unyamezelo kunye nokuqhushumba.
Cinga ukusebenzisa amatyathanga kwiisquats zakho ukuphucula ukusebenza kwakho kukonke.
Uqeqesho lwamandla okuncedisana lokubheqa ngcono
Ukuphucula ukusebenza kokubheqa, kubalulekile ukuyixhasa ngemithambo yamandla. ngaphandle kwe-ergometer. Eminye imithambo ephambili ibandakanya:
- Ngaphambili nangasemva squats for yomeleza imilenze kunye nombindi.
- Deadlift for ikhonkco elingasemva.
- Imiphakamo ye-YWT ye umqolo ongaphezulu.
- Cofa amagxa kunye nomqolo we-dumbbell ye ukuphucula ukutsalwa komzimba okuphezulu.
Ukulungelelanisa le mizobo kwisicwangciso samandla aqhubekayo kuphucula ukuma kwi-ergometer, kuthintela ukulimala, kunye nokuvumela. yenza amandla amaninzi ngestroke ngasinye.
Into ephambili kukuba ungaziqeqesheli kakhulu kwaye usasaze iiseshoni ngokufanelekileyo., ukushiya iintsuku zokuphumla kunye nokutshintshisana neentsuku zokubheqa okanye i-cardio elula.
Ukuqeqeshwa ngomatshini wokubheqa kungaphezulu kakhulu kunendlela yentliziyo. Sisixhobo esisebenza ngeendlela ezininzi, esisebenzayo nesikhuselekileyo sokuphucula impilo yakho yomzimba nengqondo.. Nokuba ujonge ukunciphisa umzimba, ukufumana izihlunu, ukomeleza umbindi wakho, okanye uzive ungcono, ukubheqa kunika indlela ebanzi yokuguqula umzimba wakho ekhaya okanye kwindawo yokuzivocavoca. Ngokusebenzisa ubuchule obulungileyo, iiseshini ezahlukeneyo, kunye nendlela eqhubekayo, nabani na unokuxhamla kolu qeqesho.
