Ukuqeqeshwa okusebenzayo: kuyini, ubuhle nobubi, izici nokuzivocavoca umzimba

Noma ngubani akuyona imfihlo ukuthi iningi lezemidlalo libuswa umgomo wokukhethekile, "Yisiphi isitimela - okutholayo". Le yindlela emfushane kakhulu yokuphumelela okuphezulu endaweni ekhethiwe: owakha umzimba uthola i-hypertrophy yemisipha nokwahlukana, i-powerlifter - amandla amakhulu eminyakazweni emithathu yokuncintisana, ophakamisa amandla - futhi namandla, futhi, ekuzivivinyweni kokuncintisana, kodwa hhayi okukhulu kakhulu, futhi olunye uhlobo, olunamandla, njll.

Le ndlela inephutha: ubuchwepheshe obuncane buholela eqinisweni lokuthi izimfanelo nezemidlalo ongazisebenzisa empilweni yangempela, hhayi njalo hhayi yonke indawo. I-bodybuilder empeleni ingahle ingabi namandla njengokuqhathaniswa ne-powerlifter efanayo, i-powerlifter - eqinile, kepha ingabi lukhuni, ophakamisa isisindo, ngokuqhathaniswa, unamandla amahle okukhuthazela, kepha amandla abuthakathaka. Ngaphezu kwalokho, abamele imikhakha yezokuphepha yendabuko bavame ukuhlukaniswa kakhulu ohlakeni lokuzivocavoca, abakwenza njalo.

Ungayihlanganisa kanjani imidlalo nezimo zokuphila ezingokoqobo, nalezo zinhlobo zomzamo womzimba odingekayo ukwenza umuntu ojwayelekile empilweni yansuku zonke? Izikhombisi-ndlela ezintsha zokuqina zithatha isinqumo ngodaba. Ukuqeqeshwa okusebenzayo - isiyalo esinjalo. Yakhelwe ngokuya ngemithwalo eyisisekelo nezenzo ezizwelayo nezenza abantu nsuku zonke.

Imininingwane ejwayelekile ngokuqeqeshwa okusebenzayo

Ukuqeqeshwa okusebenzayo kuyindlela yokuzivocavoca eyakhelwe ekusebenzeni kwezenzo zomzimba ezenziwa nsuku zonke. Isibonelo, ukweqa, ukugijima, ukuphakamisa izinsimbi ezincane, ukuhlanza indlu, ukudlala nezingane, njll. (kunjalo, uma kukhulunywa ngezenzo ezinjalo zansuku zonke kusho ukuthi umuntu uhola indlela yokuphila esebenzayo). Iningi lalezi zinyakazo liyi-mnogocwetnye futhi liyinselele impela kuma-biomechanics. "Ukuhlukaniswa" kanjalo, ukuqeqeshwa okusebenzayo akusikho.

Kunesici esisodwa esibalulekile. Ukuzivocavoca okusebenzayo kuphoqeleka ukuba kungasebenzi kuphela imisipha emikhulu nebonakalayo, kodwa imisipha eminingi yokuqinisa, ekuqeqesheni amandla okudala kuvame ukunganakwa. Ukumpompa le misipha akukhona ukulawula kwengqondo, ukuqeqeshwa kwayo akukhona ukugxila engqondweni, njengoba, ngokwesibonelo, ukuvivinya amandla kwanoma yisiphi isicubu se “target”. Ukuqeqeshwa okusebenzayo kwesisombululo sale nkinga kusetshenziswa amathuluzi amaningi akhethekile kanye nemigomo yokuqeqeshwa (okokusebenza noqeqesho kuzoxoxwa ngakho ngezansi).

Ziyini izinzuzo zokuqeqeshwa okusebenzayo?

Siphawula izinzuzo ezinhlanu eziyinhloko zokuqeqeshwa okusebenzayo, okubalulekile ukwazi:

1. Lolu hlobo lokuqeqeshwa kuthuthukisa zonke izimfanelo zomzimba eziyisisekelo: amandla (ngesimo sokukhuthazeka kwamandla namanje futhi okubaluleke kakhulu - kepha yilolu hlobo lwamandla empilweni yansuku zonke futhi ejwayelekile iyaqhubeka), isivinini, ukukhuthazela kwe-aerobic, ukuguquguquka, ukuxhumanisa.
2. Ukuthuthukiswa okulinganiselayo nokuhambisanayo kwemisipha yamathambo, ngoba umthwalo unikezwa wonke amaqembu emisipha, ngaphandle kokukhetha, futhi ubambe iqhaza emsebenzini wama-muscle-stabilizers.
3. Ukubukeka okuthuthukisiwe komsubathi: shisa amanoni futhi wakhe imisipha yobuhle “eyomile” (kunjalo, ngaphandle kwezinga eleqisayo njengokwakha umzimba).
4. Umphumela wokuvuselela okujwayelekile emzimbeni: kusheshisa imetabolism, ukuzivocavoca imvamisa kuba "ukubopha" imikhuba emibi, kuqala ukudla ngendlela efanele nokugcina impilo iphilile.
5. Omunye umphumela owusizo, ngandlela thile ovame ukunganakwa: ukuqeqeshwa okusebenzayo ngenxa yokwehluka kwawo okuhlukile ngokuya ngokukhethwa kokuzivocavoca kanye ne-inventory esetshenzisiwe kuyanwetshwa, “abaqeqeshi bezemidlalo” abaqeqeshwayo. Umdlali we-novice "ovulekile" uzivocavoca nge-barbell, dumbbell, yokuzivocavoca nokuningi (lokhu kuqeqeshwa okusebenzayo kufana ne-crossfit).

Ukuqeqeshwa okusebenzayo kuyasebenza WONKE amaqembu amakhulu emisipha, futhi lokhu kungenye yezinzuzo eziphambili zalesi siqondisi sezemidlalo. Lolu hlelo lukuvumela ukuthi "uthole" izinto zokuqinisa imisipha kanye namaqembu athile emisipha. Lokhu kutholakala ngokuhlukahluka okukhulu kanye ne-biomechanics eyinkimbinkimbi yokuzivocavoca okusetshenzisiwe.

Kuyasiza ukuthuthukisa ukuqeqeshwa okusebenzayo?

Ake sihlole ngokuningiliziwe lezo zimfanelo zezemidlalo ezishiwo esigabeni esedlule:

1. Ukuzivocavoca okunesisindo esindayo nesisindo somzimba ngokuqinisekile kuzoba nomthelela ekukhuleni kwezinkomba zamandla, ukukhula kuhamba ngezindlela ezintathu. Umphumela wokuqeqeshwa kokuqeqeshwa kwengcindezi imisipha iba mikhulu futhi iqine, namandla ale "slant" ekukhuthazeleni, ngoba izivivinyo eziningi zenziwa ebangeni le-REP ngenhla kwesilinganiso. Ukuqeqeshwa kwamandla kwesibili kwe "booster" yisistimu yezinzwa emaphakathi. Ukuvivinya umzimba kuyinkimbinkimbi ngokwama-biomechanics, futhi umsebenzi usendleleni yemvelo, ngakho-ke amaqembu emisipha ehlukahlukene aqala ukusebenza ngokushelela, ukuzivocavoca "kokuthuthuka kwezinzwa", nakho okuholela ekusebenzeni kwamandla aphezulu. Isiqondisi sesithathu - esivele sishiwo ngenhla, ukuqeqeshwa kokuzinzisa imisipha, okunciphisa ukwenzakala kokuvivinya umzimba futhi kunikeze iqhaza elikhulu ekuthuthukiseni amandla.
2. Isivinini: ukunyakaza kwenziwa ngesivinini esikhulu, isitayela "sokuqhuma", ngaphezu kohlelo oluningi kufakwe i-run sprint. Konke lokhu kuthuthukisa ukusebenza kwejubane komsubathi.
3. Ukukhuthazela kwezinhlelo zokuphefumula nezinhliziyo: izinga eliphakeme lokuqeqeshwa futhi lisetshenziswe ngenkuthalo kumgomo "weluphu" wokwakha indawo yokuqeqesha ngeJogging efanayo kunikeza ukukhuthazela okuhle kakhulu.
4. Ukuvumelana nezimo: uchungechunge lokuzivocavoca olusetshenziselwa ukuqeqeshwa okusebenzayo (ngokwesibonelo, ukuphakamisa kweTurkey nge-kettlebell, izinhlobo "eziphambili" ze-push-UPS, izinsimbi ezijikelezayo, njll.) ukuthuthukisa ukuguquguquka kwamalunga nemisipha.
5. Ukuhlanganisa: lapha isimo sifana ngokwengxenye nesigaba esandulele. Imiphumela yokunyakaza okuneziteji eziningi eziyinkimbinkimbi (futhi, ukukhuphuka okufanayo kweTurkey), Futhi (squat emlenzeni owodwa "isibhamu") kuxhomeke ngqo ekubumbaneni kwamaqembu emisipha kanye nekhono lokugcina ibhalansi. Umsubathi ozivocavoca njalo izivivinyo ezifanayo, nakanjani uzothuthukisa futhi aqondise.

Yiziphi izinkinga nokuphikisana?

Okubi okubalulekile ekuqeqesheni okusebenzayo kukabili kuphela:

1. Ukukhula okuphansi kwemisipha. Lolu hlelo luzosiza ukuthuthukisa umzimba onomzimba onomzimba omncane, kepha usayizi wokwakha imisipha awunikezi. Ukufeza ukuqeqeshwa okukhulu kwemisipha nokudla okunomsoco kudinga ukwehluka. Ukuqeqeshwa okusebenzayo - hhayi ukwakha umzimba.
2. Azikho izimfanelo zezemidlalo ezihluleka ukuthola imiphumela ephezulu ngenxa yokuqeqeshwa okuhlukahlukene (indaba efanayo neye-crossfit).

Njenganoma yiluphi olunye uhlelo lokuqeqesha, ukuqeqeshwa okusebenzayo kunokuphikisana nakho:

• Ukukhulelwa (ikakhulukazi ama-trimesters wesibili nowesithathu)
• Izifo ezahlukahlukene zenhliziyo kanye nohlelo Jikelele lwezinhliziyo
• Izifo ezimbi nokulimala komgogodla
• Izinkinga zezinso (ukuqaphela kufanele kubhekwe ekuzivocavoca umzimba)
• Izifo ezahlukahlukene nokulimala kohlelo lwe-musculoskeletal
• Ukutheleleka nokuvuvukala okuhambisana nokushisa okuphezulu

Ukulingana ukuqeqeshwa okusebenzayo?

Ukuqeqeshwa okusebenzayo - uhlelo lokuqeqesha olulungele abantu bayo yonke iminyaka, kusuka kwentsha kuze kube yiminyaka eyi-16 ubudala, abesilisa nabesifazane. Izinga lokuqala lokuqina alinandaba, kunezinketho zezinhlelo zokuqeqesha zombili iziqalo nezithuthukile.

Ithuba lokuvakashela ihholo lezemidlalo lizokwengeza kakhulu ukuzivocavoca umzimba ngezinhlobonhlobo zezinto ezingatholakali ekhaya, kepha ekhaya kungenzeka ukuqeqeshwa ekuqeqeshweni okusebenzayo kukhona izivivinyo eziningi ezingadingi mishini noma ubuncane obungenalutho .

Ukuqeqeshwa kwethagethi nakho kungahluka: ukushiswa kwamafutha, ukuqina komzimba okujwayelekile, ukuqinisa imisipha nemisipha, ukukhula kokukhuthazela kanye nokufeza ukubukeka "kwezemidlalo".

Ukuqeqeshwa okusebenzayo kokulahlekelwa isisindo

Ingxenye enkulu kakhulu yokuqeqeshwa (naphakathi kwamantombazane - iningi elikhulu kakhulu) ebandakanyeka ekuqeqesheni okusebenzayo kokwehlisa isisindo. Ngempela, ukuzivocavoca okunjalo zibamba iqhaza ekushiseni okusebenzayo kwamafutha, futhi ngezinga elikhulu lokhu kungenxa yemetabolism esheshayo esivele isesikhathini sokuzivocavoca. Lokhu kuqeqeshwa okusebenzayo kufana ne-HIIT (noma-ke lezi zinkomba ezimbili azifani, umehluko kuzodingidwa ngawo ngezansi). Amakholori amaningi ashiswa ngqo ekusebenzeni okuyisikhathi esiphezulu kakhulu futhi asebenzisa amaqembu emisipha ehlukene ngasikhathi sinye.

Kulabo abafuna ukushiswa kwamafutha futhi benza ngendlela yokuqeqeshwa okusebenzayo kufanele sikhumbule ukuthi inani lokuqeqeshwa kufanele libe okungenani kathathu ngesonto. Iseshini engavamile kakhulu ingase ingakwazi ukuholela ekuguqulweni okunzima komzimba, okuzonikeza ukunciphisa amafutha omzimba ezikhathini zokululama phakathi kokuzivocavoca. Isikhathi sokuqeqeshwa sizoncika ekuzimeni nasezingeni lokuqeqeshwa: ubuncane bemizuzu engama-20, imizuzu engama-60 ephezulu.

Uma ufuna ukwehlisa isisindo, khumbula ukudla okushodayo kwama-calories futhi ulandele Izimiso Ezijwayelekile zokudla okunomsoco. Uma sikhuluma ngokudla okunomsoco kwezemidlalo, ukusheshisa inqubo yokwehlisa isisindo kungakuhle ukufaka umuthi we-L-carnitine ne-whey protein. Lokhu kuzosiza "ukoma" ngokushesha.

Ukuqeqeshwa okusebenzayo kwemisipha

Okubalulekile: ukuqeqeshwa okusebenzayo akulona ithuluzi elihle kakhulu lokwakha imisipha emikhulu. Kulesi simiso, ukuqeqeshwa okungukuhamba kunamandla namandla emisipha, isisindo samagobolondo asetshenzisiwe wesekondari ejulile. Ukwanda okulingene kwemisipha kungabonakala kuphela kulabo abaqeqeshwayo abangahlanganyeli ekuqeqesheni isisindo. Abakhi bomzimba abanesipiliyoni, abashintshele ekuqeqesheni okusebenzayo, kungadingeka babekezelele "ukwehliswa" okuthile kwevolumu yemisipha, ikakhulukazi amadoda asesigabeni 90+.

Kubasubathi abasafuna ukufeza ukwanda kwemisipha, ngokuzijwayeza le ndlela, singathola lezi zimiso ezilandelayo:

• Udinga ukulungisa isethi yokuzivocavoca ngokuthanda ukunyakaza ngezisindo (i-barbell, i-dumbbell weight, njll.) Nokunyakaza kwamandla ngesisindo somzimba wakho (donsa i-UPS, uphushe i-UPS, njll.).
• Inani lokuphindaphindwa kwendlela akufanele liphakanyiswe ngaphezu kuka-12-15.
• Linganiselwa ekusebenzeni kabili ngesonto.
• Kungenzeka ushintshe ukugcizelela ekuqeqesheni, ngokwesibonelo kowokuqala - ukuqeqesha umzimba ongaphezulu kakhulu owesibili - imilenze nangemuva, uvikele "imithwalo egqagqene" ngokweqile.
• Ukudla okunomsoco: futhi, ukudla okunamaprotheni amaningi kanye ne-creatine, okwandisa amandla "aqhumayo" nomthamo wemisipha.

Uma ufuna ukuthola umzimba owomile futhi omncane, ukuqeqeshwa okusebenzayo kukuhle kakhulu. Yebo, uma ufuna ukuthola umzimba onamandla futhi onethoni, kungcono unikeze ukukhetha ukwakhiwa komzimba nokwakhiwa kwamandla, nokuqeqeshwa okusebenzayo ukwenza ngokuzithandela ekuthuthukiseni umzimba jikelele.

Ifaka ukuqeqeshwa okusebenzayo

Kunemigomo emihlanu eyinhloko yokuqeqeshwa okusebenzayo:

1. Ukuzivocavoca kwenziwa kumile noma kugcizelelwa esandleni (hhayi ukuhlala nokungahlali phansi).
2. Ukuvivinya umzimba okusetshenziswe kakhulu okunesisindo samahhala nesisindo somzimba wakhe.
3. Ukuqeqeshwa kufaka ukuzivocavoca okuyisisekelo kwe-mnogocwetnye (hhayi ukuzihlukanisa).
4. Ukuqeqeshwa okusebenzayo okwenziwe ngesitayela sejubane ("eziqhumayo").
5. Kulolu hlelo luqeqesha ukunyakaza, hhayi imisipha ethile.

Izici zesici sokuqeqeshwa okusebenzayo zingabizwa umthwalo we-axial ophansi emgogodleni bese usebenza imigqa namalunga ku "imodi yokonga amandla".

Kusetshenziswa kakhulu futhi kuvamile kwezinye izinhlelo ezihlobene nokuqeqesha ukuzivocavoca “okuyindilinga”, kushintshanisa izivivinyo ze-aerobic kanye ne-anaerobic ngesilinganiso esingaba ngu-30% kuye ku-70% (isilinganiso esifanayo akuyona imfundiso, izinketho).

Izici ezibalulekile ukuphefumula okufanele, ukusebenza ekuqeqesheni inani eliphakeme lemisipha ukuhlolwa okwanele kwamandla abo (ukulayisha abagijimi abaphambili kufanele kusondele kancane kancane, kuqala ngezinhlelo zabaqalayo) nokubuyiselwa okufanele (ikhefu phakathi kwamakilasi okungenani amahora angama-24).

Ukuzivocavoca ekuqeqesheni okusebenzayo

Njengomthetho, ukuqeqeshwa ngesitayela esisebenzayo, futhi kufaka phakathi izivivinyo ezivela emaqenjini amane amakhulu:

• Ukuzivocavoca okunesisindo esilinganisiwe esenziwe ngesitayela sokuqhuma: izinhlobo ezahlukene zezikwele; amalifti, isiqu siyadonsa, amajezi nokuthuthumela.
• Zilolonge isisindo sokudonsa - i-UPS, i-sit-UPS, i-Push-UPS, njll.
• Ukuzivocavoca emjahweni: ukugijima, ukuhamba ngebhayisikili nemishini yokugwedla.
• Ukuzivocavoca okuqondile ngemishini ekhethekile (i-TRX, i-hemisphere BOSU, i-fitball, amabhendi, njll.).

Isikhathi sokuqeqeshwa okusebenzayo, imvamisa siphansi: kusuka emizuzwini engama-20 kuye ehoreni eli-1, kuya ngezinga lokuqeqeshwa kanye nezinhloso zokuqeqesha.

Ungakwenza kanjani ukuzivocavoca okujwayelekile kusebenze? Ngokususelwe kokungenhla, nazi izibonelo ezimbalwa "zokuguqula" inqubo ejwayelekile emsebenzini:

Isibonelo se-1: i-Athlete yenza i-dumbbell bench press ehleli ebhentshini, iqeqesha ama-deltoids. Yini okudingeka uyenze ukwenza ukunyakaza okufanayo ngesitayela esisebenzayo? Okokuqala, iya endaweni yokuma. Okwesibili, ukunciphisa isisindo samagobolondo nokwenza ukukhishwa ngesitayela esinejubane elikhulu, ukuxhuma kakhulu nemisipha yemilenze, okungukuthi, ibhentshi lizophenduka ipush. Okwesithathu, ungafaka ama-dumbbells esikhundleni se-kettlebell ngamagobolondo angalinganiseli, azofaka kakhulu umsebenzi wokuqinisa imisipha.

Isibonelo se-2: Manje, shintsha i-deadlift ibe ukuvivinya umzimba okusebenzayo. Lokhu kuzodinga okuningi (mhlawumbe kaningana) ukunciphisa isisindo senduku. Induku ingashintshwa ngesisindo esisindayo: kwabesilisa ama-40 kuye kuma-50 kg, emantombazaneni angama-16 kuye kwangama-24 kg Ukuvivinya umzimba kufanele kwenziwe ngesivinini esiphakeme sezikhathi eziyi-12-15, hhayi ukuqondisa ngokuphelele amadolo akho phezulu nokugwema ukugoba ngokweqile ngemuva. Abasubathi abadonsa ngaphezu kwama-200 kg, lezi zinsimbi zizobukeka zingenangqondo, kepha akufanele sikhohlwe ngejubane nokuthi ukuqeqeshwa kungukuhamba.

Ukukhetha okuphezulu kokuzivocavoca okunesisindo

Uyini umehluko phakathi kokuqeqeshwa okusebenzayo kusuka kokujwayelekile?

1. Isitayela sokuzivocavoca sihlukile kuleso esamukelwe ekwakheni umzimba: ukuzivocavoca kwenziwa ngokushesha, ngemodi “yokuqhuma”.
2. “Ukuhlukaniswa” ngaleyo ndlela akusetshenziswanga, wonke umgwaqo omnogocwetnye kuphela.
3. Ungasebenzisi ukuqeqeshwa kwamandla - vimba nesigwedlo, kuphela izisindo zamahhala.
4. Akusetshenziswa ibhentshi - wonke umgwaqo noma ukuma nje ezingalweni ezingenhla.
5. Ukuqeqeshwa kusebenze cishe wonke amaqembu emisipha, ukwahlukaniswa kokuqeqeshwa kwamaqembu emisipha ngamanye ahlukaniswe no.
6. Akukho mehluko ocacile phakathi kwengxenye “yamandla” yokuzivocavoca ne-cardio, ukuzivocavoca okusebenzayo okuvela kuwo womabili amaqembu kuhlanganisiwe.
7. Kusebenze ngendlela eyindilinga, cishe engekho yokwakha ngokwendabuko.
8. Kukhona ukulungiswa kwengqondo ukuzizwa amaqembu amaqembu emisipha ethile (ukugxila emsebenzini wokuqinisa imisipha cishe akunakwenzeka).
9. Umehluko obaluleke kakhulu: hhayi ukuqeqesha imisipha-okungukuthi, ukunyakaza. Ukwanda kancane kancane kwezisindo ezisetshenzisiwe kukhona, kodwa lesi sici asibalulekile njengokuqeqeshwa kwendabuko ngensimbi.

Imiphi imishini ezodingeka?

Ukuzivocavoca ekuqeqesheni okusebenzayo kungokwehlukahluka okukhulu, ngokulandelana, futhi ngemishini esetshenzisiwe isimo siyafana.

Kumele uqaphele ukuthi izivivinyo eziningi ezisebenzayo ezenziwa ngesisindo somzimba wakho noma izisindo ezilula zamahhala. Ngakho-ke zikulungele ukuphatha futhi ihholo, ejimini, ekhaya nasenkundleni yokudlala. Kepha ungaphinde uhlukanise okokusebenza kokuqeqeshwa okusebenzayo.

Ukuqeqeshwa okusebenzayo kusebenzisa imishini elandelayo:

• Izinhlobo ezahlukahlukene zesisindo: ama-barbells, ama-dumbbells, ama-kettlebells, i-medbay.
• Imishini yokuzivocavoca yendabuko: imigoqo evundlile, amasongo, imigoqo engalingani.
• Izinhlobo ezahlukahlukene yemishini ye-cardio: ukugwedla, ukuzivocavoca amabhayisikili, imishini yokunyathelisa, i-ensoid.
• Izinto ezahlukahlukene zokuqina kwezemidlalo ongazisebenzisa ekhaya noma ejimini: I-TRX, i-BOSU uhhafu webhola, izintambo ezisindayo, amabhola wokuzivocavoca, ihenjisi yenjoloba, amadiski e-gliding.

Kungenzeka yini ukwenza ukuqeqeshwa okusebenzayo kwabaqalayo?

Ukuqeqeshwa okusebenzayo kuyatholakala kubantu abasha kulo mdlalo nganoma yiliphi izinga lokuqina. Into esemqoka ukukhetha uhlelo olufanele lokuqeqesha abaqalayo nokuqala umsebenzi owanele womzimba, kancane kancane wandise ivolumu, umfutho nobunzima bezikhathi zokuqeqeshwa.

Ukuphela kwesidingo sabaqalayo ukuhlangabezana nenqubo ephansi kwezempilo (uhlu lokuphikisana, bheka ngenhla).

Amathiphu wabaqalayo:

• Ngaphambi kokuqala ukuzivocavoca umzimba, chaza ngokusobala imigomo ohlela ukuyifeza ngokushiswa kwamafutha, ukufezekiswa komphumela wangaphandle “izibalo zezemidlalo”, ukwenza ngcono ukuqeqeshwa komzimba okujwayelekile, njll. Ngokususelwe kulokhu udinga ukwakha uhlelo lwakho lokuqala lokuqeqesha .
• Hlaziya ngokucophelela amakhono abo omzimba ngaphambi kokuqala kokuqeqeshwa bese uqala ukuqeqeshwa ngomsebenzi owenele womzimba.
• Funda ukuzithiba: gcina idayari yokuziqeqesha futhi uzilinganise njalo yenza izilinganiso ze-anthropometric.
• Ngaphezu kokuqeqeshwa, ungakhohlwa ngokudla okunomsoco: amaprotheni amaningi kanye nama-carbohydrate "asheshayo" amancane ekudleni. Sebenzisa ukondliwa kwezemidlalo (ikakhulukazi amaprotheni), i-creatine, izakhiwo ze-vitamin-mineral.
• Thuthukisa imiphumela yakho iyindlela eyinhloko yenqubekela phambili. Ukuze abaqeqeshwayo abathuthukile bazulazule kangcono kuphela njengesibonelo, kepha akunangqondo ukujoyina umncintiswano oqondile. Ngokuvamile, umoya wokuncintisana awukhulumi ngokuqeqeshwa okusebenzayo; ukuzijwayeza ngokwalolu hlelo, usezindandatho naseplatifomu yokuphakamisa izinsimbi.

Uyini umehluko phakathi kokuqeqeshwa okusebenzayo phakathi kwesikhawu

Izindawo ezimbili zokuqina - ukuqeqeshwa kwesikhawu sokuqina (i-HIIT) nokuqeqeshwa okusebenzayo kufana ngezindlela eziningi: futhi imvamisa ukusebenzisa izivivinyo ezifanayo nabalandeli bokuqeqesha bazo zombili lezi zinhlelo kungacishe kubonakale ngaphandle. Futhi nokho umehluko ukhona, futhi ngabe ukufilosofi yasekuqaleni etholakala kulezi zinhlelo.

I-HIIT ifaka phakathi ukushintsha umsebenzi we-aerobic kanye ne-anaerobic ukwenza izinqubo ze-metabolic emzimbeni zishise amanoni. Ukuzivocavoca okusebenzayo kwe-aerobic ne-anaerobic nakho kuhlanganisiwe, kepha okubalulekile kokushintshana kwabo akusona isimo esiphoqelekile sokwakha ukuzivocavoca umzimba. Ekuqeqesheni okusebenzayo into ebaluleke kakhulu ukuzijwayeza, ukuthuthukisa amakhono ezemidlalo futhi "ukuthole" okusimamisa imisipha.

Igoli kubo bonke abaqeqeshwayo lihlukile, kepha ngokujwayelekile singakusho lokho ku-HIIT ukushisa okukhulu kwamafutha ne-aerobic, futhi ekuqeqesheni okusebenzayo, inani lezisindo ezingaphezu kwe-70%, futhi ngenxa yalokho, ligxile kancane emandleni nasesiswini semisipha. Yize uma ubheka ezinhlelweni zokuqeqesha ze-HIIT ne-physics, siyabona ukuthi le midlalo emibili ihlangene futhi inokufana okuningi.

Konke mayelana nokusebenza kwe-HIIT

Kungani ukuqeqeshwa kokusebenza?

1. Ukuqeqeshwa okusebenzayo kukhuthaza ukuthuthukiswa okuphelele kwezimfanelo zezemidlalo: amandla, ukukhuthazela, isivinini, ukuxhumana, njll.
2. Amakilasi ngale ndlela atholakala cishe kuwo wonke umuntu, kungakhathalekile ubulili, ubudala nobungqabavu bomzimba.
3. Ungaqeqesha ngenani elincane lempahla ngaphandle kokuvakashela ijimu - ekhaya noma ngaphandle ebaleni lokudlala.
4. Ukuqeqeshwa okusebenzayo kunikeza umshuwalense owengeziwe wokulimala ngokuthuthukiswa kwemisipha yokuzinzisa.
5. Kulolu hlelo abukho ubudlelwano obuqinile phakathi kokuphumelela ekuqeqeshweni kanye nemininingwane yofuzo yomuntu (ekwakheni umzimba nasekuphakamiseni amandla lokhu kuxhomekeka kunamandla kakhulu); imiphumela emihle iyakwazi ukufeza cishe noma yikuphi ukuqeqeshwa.

Isibonelo esilungele ukuqeqeshwa okusebenzayo ekhaya

Sikunikeza inketho yokuqeqeshwa okusebenzayo, okungenziwa ekhaya. Lesi isethi enkulu yokuzivocavoca yokwehlisa isisindo nethoni yemisipha! Ungenza futhi kube nzima ngokwengeziwe, uma usebenzisa ama-dumbbells noma ukwandisa inani lokuphindaphinda.

Inani elishiwo lokuphindaphinda libalwe ezingeni elijwayelekile labafundi. Abaqalayo banganciphisa inani lama-reps ngesigamu, bathuthuke kunalokho, bandise (ngaphakathi kwamandla ayo). Inani lokuphindaphinda likhonjisiwe ngakolunye uhlangothi. Phakathi kokuzivocavoca akudingi ukwenza uhambo olukhulu, imizuzwana engu-15-30 izokwanela.

Ukuqedile ukusebenzela ekhaya kwabaqalayo

Ngaphambi kokuzivocavoca qiniseka ukuthi wenza ukujima, ngemuva kokuzivocavoca - ukuzelula.

Umzuliswano wokuqala

1. Lunge nge twist: Ama-reps angama-15

2. Ama-Pushups "Out Out" (avela emadolweni): Ama-reps angama-8

3. Ukuphakamisa esihlalweni + emlenzeni wokuhola: Ama-reps angama-12

4. Ukuhamba ebhawa: Ama-reps angama-15

5. Jika umlenze phezulu utsheke: Ama-reps angama-12

6. Thinta idolo endololwaneni ngepulangwe: 15 ukuphindaphinda

7. Isikwele sigxuma nge: Ama-reps angama-15

Phumula umzuzu owodwa

Umzuliswano wesibili

1. Side lunge + dumbbell ebhentshini cindezela: Ama-reps angama-15

2. Ama-Pushups “egqumeni”: 12 ukuphindaphinda

3. Ukubulawa kwabantu ngomlenze owodwa: Ama-reps angama-15

4. Ukuzala izandla nezinyawo kumile futhi kusemapulangwe: Ama-reps angama-10

5. Isikwele + ukuthunjwa komlenze ohlangothini: Ama-reps angama-15

6. Ukudonsa kuma-dumbbells ebha: Ama-reps angama-12

7. Ukugijima nokuphakamisa amadolo aphakemeAbaphindi abangu-20

Phumula umzuzu owodwa

Umzuliswano wesithathu

1. Reverse lunge nokuphakamisa amadolo: Ama-reps angama-15

2.Buyela emuva i-Push-UPS ngokuthinta unyawo: ekuphindaphindeni okungu-12

3. Ukusukuma esihlalweni: Ama-reps angama-15

4. Amadolo phezulu kubha: Ama-reps angama-15

5. Phakamisa amadolo esifubeni: Ama-reps angama-15

6. Umtshuzi: Ama-reps angama-20

7. Ukugijima ngomlenze ongezansi we-zahlest: Ama-reps angama-25

Bona futhi:

• Donsa-i-UPS: ungafunda kanjani ukuthola amathiphu we-zero +
• Ukuqeqeshwa kweTABATA: izivivinyo ezilungiselelwe ezilishumi zokunciphisa umzimba
• Ukuhlaselwa: okudingekayo nokuthi ungakwenza kanjani izinketho ezingama-20