Intambo yokutsiba Ihambile ekubeni ngumdlalo webala lokudlala ukuya ekubeni yenye yezona ndlela zicetyiswayo zoqeqesho Abo bafuna ukutshisa amanqatha, baphucule impilo yabo ye-cardiovascular or get shape ngokukhawuleza ngaphandle kwesidingo sezixhobo ezinkulu. Namhlanje, iimbaleki zombini kunye nabaqalayo bayazuza kulo msebenzi uguquguqukayo. Kodwa, nangona kubonakala kulula, zininzi iindlela kunye neendibaniselwano zokufumana okuninzi kuyo.
Kwimigca elandelayo uya kufumanisa Zonke izibonelelo zoqeqesho lwentambo, ukuba kuchaphazela njani ukulahleka kwamafutha, zeziphi izinto omele uzithathele ingqalelo, kwaye zeziphi ezona ndlela zilungileyo kunye nokuzivocavoca kuwo onke amanqanaba.. Kwaye ukugcina izinto zingaphezulu nje kwethiyori, sibandakanya imizekelo ebonakalayo, iingcebiso zokuthintela ukwenzakala, kunye nokuqhubela phambili ngokukhuselekileyo ukuya kwiinjongo zakho zokunciphisa umzimba kunye nokuphucula ukomelela kwakho.
Kutheni le nto intambo yokutsiba isebenza kangaka ekutshiseni amanqatha?
Intambo yokutsiba a Umthambo ophezulu we-cardiovascular exercise osebenza phantse wonke umzimba. Ingalo, imilenze, isisu kunye nomqolo zibandakanyeka ekutsibeni nganye, evumela ukuba ufumane a inkcitho ephezulu ye-caloric ngexesha elifutshane. Ngokwezifundo ezivela kwiYunivesithi yaseHarvard, kunokwenzeka ukuba tshisa malunga neekhalori ezili-10 ngomzuzu intambo yokutsiba. Oku kuthetha ukuba ngeeseshoni zemizuzu eli-15 ukuya kwengama-20, kunokwenzeka lingana okanye ugqithise ukusetyenziswa kweekhalori kwezinye izinto ezibonakala zinzima kakhulu njengokubaleka okanye ukujikeleza.
Isizathu emva kwesi siphumo sokutshisa amanqatha silele kwi izinga eliphezulu lentliziyo elifikelelwayo kunye nomsebenzi wemisipha ngaxeshanye wamaqela ahlukeneyo, into engasoloko iphunyezwa ngolunye uqeqesho.
Ukongeza, intambo yokutsiba iphucula umthamo wemiphunga, ulungelelwaniso, ukuphapha nokulungelelana. Ayenzeki nje into yokuba iimbethi manqindi ezivunyiweyo kunye nezinye iimbaleki ezikumgangatho ophezulu ziyifake kwiindlela zazo njengenxalenye ebalulekileyo yokulungiselela umzimba.
Iinzuzo eziphambili zoqeqesho ngentambo
Akunjalo nje malunga nokunciphisa umzimba: uqeqesho lwentambo lunikeza a uthotho lweenzuzo ezongezelelweyo emzimbeni nasengqondweni oko kubalulekile ukwazi. Nazi iimbalasane:
- Iithoni kunye nokuqinisa imisipha yemilenze, i-glutes, isisu, iingalo kunye namagxa. Ukutsiba ngakunye kubandakanya ukucutha kwezihlunu kunye nomsebenzi wokuzinza onceda ukukrola umzimba.
- Iphucula impilo yentliziyo. Ukuzikhandla okuphezulu kwandisa izinga lokubetha kwentliziyo, kunceda ukuqinisa intliziyo kunye nokunciphisa umngcipheko wentliziyo kunye ne-stroke.
- Yongeza umthamo wemiphunga. Ukutsiba ngamandla kunyanzela imiphunga ukuba isebenze nzima, inyusa unyamezelo olupheleleyo kunye nokusebenza kakuhle kokutshintshiselana ngeoksijini.
- Uphuhlisa ulungelelwaniso kunye nokulinganisela. Ukulandela isingqisho sentambo kuphucula ukuqonda komzimba kunye nokukwazi ukulungelelanisa iintshukumo ezinzima.
- Inceda ukukrola indawo yesisu. Nangona akukho mimangaliso yokulahlekelwa ngamanqatha asekuhlaleni, ukusebenza ngentambo kusebenze kakhulu ingundoqo, ekhuthaza i-waistline echazwe ngakumbi xa ihamba kunye nokutya okufanelekileyo kunye noqeqesho.
- Iyasebenza kwaye inoqoqosho. Udinga intambo enye kuphela ukuyiqeqesha, iyaphatheka, kwaye ungaziqhelanisa naphi na, nasekhaya.
Intambo ikuchaphazela njani ukwehla kobunzima?
Ukulahlekelwa ngamafutha omzimba kuxhomekeke ekudaleni i-caloric deficit: oko kukuthi, ukutya iikhalori ezimbalwa kunokuba uzichithe. Intambo yokutsiba, enkosi kwinqanaba eliphezulu lemfuno, yenye yeendlela ezikhawulezayo zokunyusa inkcitho yakho yemihla ngemihla yamandla.
Umzekelo, umntu onobunzima obuqhelekileyo Tshisa phakathi kwe-200 kunye ne-250 yeekhalori kwimizuzu nje engama-20 yokutsiba okungapheliyo. Ukuba uyayigcina le nkqubo iintsuku ezintlanu ngeveki, unokongeza ngokulula ezimbalwa I-1.000 yeekhalori ezongezelelweyo zitshisiwe ngalo msebenzi nje.
Ngoku, ukwandisa iziphumo, Kuyimfuneko ukudibanisa umthambo kunye nokutya okunokulinganisela okunciphisa ukusetyenziswa kweeshukela kunye namafutha ahluthayo.. Kufuneka kwakhona uqwalasele izinto ezifana nokuphumla, imfuzo, inqanaba lomsebenzi jikelele, kunye nokungaguquguquki.
Ukwehla kobunzima buqhubela phambili. Kuqhelekile ukuba ulahlekelwe phakathi kwe-0,5 kunye ne-1,5 kilos ngeveki ukuba ugcina i-deficit ephakathi kwaye eqhubekayo, ngaloo ndlela ugwema ukulahleka kwemisipha kunye nokuqinisekisa ukuba utshintsho luzinzileyo.
Izinto ezichaphazela ukwehla kobunzima ngokuzivocavoca ngeentambo
Nangona intambo yokutsiba isebenza kakhulu, zikho Ezinye izinto ezingafanele zingahoywa xa usukelo kukuphulukana namanqatha:
- UkutyaI-akhawunti yokutya i-70% yempumelelo. Ukuphepha iikhalori ezingenanto, iswekile, kunye nokutya okucutshungulwayo kakhulu, kunye nokukhetha iiprotheyini ezibhityileyo kunye nokutya okunefayibha ephezulu kuya kwenza umahluko.
- Indlela yokuphila: Indlela yokuphila yokuhlala, ukungalali kakuhle, okanye ukungalali ngokwaneleyo kunempembelelo embi ekulahlekeni kwamafutha kunye nokuchacha emva komthambo.
- Ziqhelise eminye imidlalo okanye imisebenzi yomzimba: Ukongeza iindidi, njengamandla, i-HIIT, okanye imisebenzi yangaphandle, inceda ukukhusela i-plateaus kunye nokuphucula imetabolism.
- Imfuza: Abanye abantu batyekele ngakumbi ekutyebeni ngenxa yezinto abazifuza. Lungisa ulindelo lwakho kwaye ungaguquguquki nangona kukho imiqobo.
- Ukuzibophelela nokunyamezela: Akwanelanga ukuqeqesha iveki enye ewe kwaye hayi elandelayo. Ukunyaniseka kubalulekile ukuze ubone utshintsho olubonakalayo.
Ukuqalisa: Indlela yokuQhuba ngeNtsontelo esisiseko
Ngaphambi kokutsibela kwiinkqubo eziphucukileyo, kubalulekile ukugqwesa ubuchule obusisiseko ukutsiba intambo ngokuchanekileyo kwaye njalo kuphephe ukungonwabi okanye ukwenzakala:
- Yima ngokuthe nkqo, iinyawo zibe ububanzi bamagxa ngokuhlukana kunye nentambo emva kwamaqatha.
- Jika intambo usebenzisa ikakhulu izihlahla zakho, kungekhona amahlombe okanye i-elbows, ukuphucula ukusebenza kunye nokulawula.
- Tsiba kancinci, ngokwaneleyo ukuba intambo idlule phantsi kweenyawo, ukuphepha ngokukhawuleza okanye ukuxhuma okuphezulu kakhulu.
- Icushis impembelelo xa kuwa usebenzisa i-flexion yendalo yamadolo kunye nenkxaso phambi konyawo.
- Yenza imitsi eqhubekayo ukuzama ukugcina isigqi solwelo kunye nesilungelelanisiweyo, ngaphandle kokumisa phakathi kokutsiba.
Ekuqaleni, kuyinto eqhelekileyo ukukhubeka phezu kwentambo okanye ulahlekelwe sisigqi sakho, kodwa ngokuziqhelanisa, uya kubona ubugcisa bakho kunye nobuchule buphucula ngokukhawuleza.
Iindlela zentambo kunye nokuzivocavoca ukutshisa amanqatha
Ngezantsi unayo ukhetho lweendlela eziqinisekisiweyo kunye nokuzivocavoca ezidibanisa ukutsiba intambo kunye nezinye iintshukumo ukunyusa inkcitho ikhalori, ilungiselelwe amanqanaba ahlukeneyo:
Imithambo esisiseko
- Ukutsiba okusisiseko: Usebenzisa amagxa akho njengereferensi, tsiba ngesantya esicothayo ngeenyawo zombini kwaye uzame ukukhulula imilenze yakho ukuze ufunxe impembelelo. Yenza iiseti ezi-3 ze-50-100 zokutsiba, uphumle imizuzwana engama-30 phakathi kweseti nganye.
- Ukutsiba konyawo olutshintshanayo: Lingisa i-trot, utsiba kuqala ngonyawo olunye uze emva koko ngolunye. Yenza iiseti ezi-3 zomzuzu omnye, uphumle imizuzwana engama-1.
- les: Phakamisa amadolo akho ngaphezu kwezinqe zakho njengoko utshintshanisa iinyawo zakho. Yenza iiseti ezi-3 ukuya kwezi-5 zemizuzu eyi-1, ugcine isisu sakho kunye ne-glutes.
I-HIIT (i-High Intensity Interval Training) Iindlela
Ifanelekile kwabo bafuna ukutshisa amanqatha ngexesha elifutshane:
- Isiseko se-HIIT yesiqhelo: Imizuzwana engama-30 yokutsiba intambo ngesantya esipheleleyo, imizuzwana engama-60 yokuphumla. Phinda 10 amaxesha.
- Ukudibanisa kunye nokuzivocavoca okusebenzayo:
– 30 imizuzwana yentambo + 10 imizuzwana yokuphumla
– 30 imizuzwana abakhweli + 10 imizuzwana yokuphumla
– 30 imizuzwana yentambo + 10 imizuzwana yokuphumla
-Imizuzwana engama-30 ye-push-ups + imizuzwana eyi-10 yokuphumla
– 30 imizuzwana yentambo + 10 imizuzwana yokuphumla
– 30 imizuzwana yeplanga.
Phinda isekethe 2 okanye 3 amaxesha. - Uqeqesho lwephiramidi: Qala ngokutsiba kayi-10 ngeenyawo zombini, emva koko u-10 ngonyawo ngalunye kwaye unciphise ngolunye ngexesha de ufikelele ku-zero. Tshintsha uhlobo lokutsiba ukongeza ubunzima.
- Uqeqesho oluphakathi:
– imizuzwana engama-20 yentambo yokutsiba
– 10 imizuzwana yokuphumla
-Imizuzwana engama-20 ye-squats yomzimba
– 10 imizuzwana yokuphumla
– Imizuzwana engama-20 yokutsiba ngapha nangapha
– 10 imizuzwana yokuphumla
-Imizuzwana engama-20 yokutshintshisana kwemiphunga
– 10 imizuzwana yokuphumla
– 20 imizuzwana yokutsiba iijack
– 10 imizuzwana yokuphumla
Ukuphumla komzuzu we-1 ekupheleni kwebhloko.
Ukuzilolonga ngokupheleleyo: imizuzu eyi-17,5.
Iindlela eziphucukileyo: I-Annie kunye nePhiramidi ephindwe kabini
- UAnnie: Idume kakhulu kwi-CrossFit. Iqulathe iiseti ezitshintshanayo zokutsiba ngeentambo ezimbini (kabini ngaphantsi, intambo idlula kabini kwi-jump nganye) kunye ne-abdominal sit-ups. Qala nge 50 kabini unders kunye 50 sit-ups, ngoko 40 nganye, 30, 20, kunye 10. Ngumngeni ukuba uvavanyo unyamezelo lwentliziyo kunye namandla esiswini.
- Iphindwe kabini Ngaphantsi kwePiramidi eneBurpees: Qala nge-5 yokutsiba kabini, ii-burpees ezi-3, kwaye unyuse inani lokutsiba ngokunyuka kwe-5 ude ufikelele ku-50, uhlala utshintshana ne-burpees. Nje ukuba ufikelele kubuninzi, yenza umva. Ukuba awuphumelelanga ukutsiba, wohlwaywa ngokutyhala ka-5. Kuyimfuneko yesekethe efunekayo kubadlali abanamava.
Iingcebiso zokuphepha ukulimala kunye nenkqubela phambili ngokukhuselekileyo
Intambo yokutsiba ibandakanya impembelelo ethile, ngoko Kubalulekile ukulandela la macebiso ukuze uqeqeshe ngokukhuselekileyo):
- Okokuqala, fudumeza. Imizuzu embalwa yokuhamba ngokubambisana kunye nokwelula okuguquguqukayo kunciphisa umngcipheko wokulimala.
- Musa ukukubetha ngoyaba ukungonwabi ngokwasemzimbeni. Ukuba uziva iintlungu, yima kwangoko kwaye ujonge ubuchule bakho.
- Gcina umqolo wakho uthe tye kwaye isisu sakho sithintelwe ngamaxesha onke.
- Yandisa ubunzulu kunye namaxesha ngokuqhubekayo. Musa ukuzama ukwenza yonke into ngosuku lokuqala.
- Nxibelelana nengcali Ukuba uneengxaki zonyango (intliziyo, izintso, i-metabolic, njl.) Ngaphambi kokuqala uqeqesho olunzulu.
- Sebenzisa intambo efanele ubude bakho kunye ne-sneakers kunye ne-cushion elungileyo.
Yeyiphi enye imithambo onokuthi uyidibanise nentambo?
Ukuphepha ukudodobala kunye nokufezekisa iziphumo ezilungileyo, kuyacetyiswa ukuba udibanise intambo yokutsiba kunye uqeqesho lwamandla, i-HIIT, ukubaleka, i-kickboxing okanye i-CrossFit. Olu xinzelelo lunceda ukunyusa imetabolism, ukugcina inkuthazo, kunye nokusebenza kwiipatheni ezahlukeneyo zentshukumo kumzimba owomeleleyo, ongaphezulu kwezemidlalo.
Ungaphinda udibanise intambo njengenxalenye yokufudumala kwakho, okanye njengebhloko ye-cardio ekupheleni kweseshoni yoqeqesho lobunzima, ukuqinisekisa ukusilela kwekhalori.
Nokuba yintoni na injongo yakho, ukutsiba intambo kuya kukuvumela ukuba wenze njalo Ngokukhawuleza nangempumelelo ukuqhubela phambili ukutshiswa kwamafutha akho, ukufumana amandla, kunye nenkqubo yokuphucula impilo yonke. Into ephambili kukuba ungaguquguquki, uqhubele phambili ngokwenqanaba lakho, kwaye, ngaphezu kwakho konke, uyonwabele uhambo. Ukutsiba ngentambo yinto eyonwabisayo, efikelelekayo yokuzilolonga eqhelana neshedyuli kunye nemeko yomzimba, ke zama ukuyongeza kwindlela yakho kwaye uya kuluqaphela utshintsho kwiiveki nje ezimbalwa!
