Amaholidi omude yisikhathi esihle sokuhamba, ukuphuma ekukhanyeni, ukuhlangana nabangani. Kuyadabukisa ukuthi ukuqeqeshwa kwakho okuthandayo kanye nokuzivocavoca nalokhu ngezinye izikhathi kufanele kushiywe amasonto ambalwa. Ingabe ukubuyela kwakho enkonzweni kuyashesha futhi kungenabuhlungu? Lokhu kuncike kakhulu ekupheleni kwekhefu ekilasini. Ngakho kulula kanjani eklasini kuthinta ifomu lakho lomzimba nokuthi ungabuyela kanjani ekuqeqesheni futhi?
Uma usubambe iqhaza ngaphambi kwekhefu futhi isikhathi esincane sishiywe, kungaba lula ukubuyisela ifomu. Labo abaye baqeqeshwa iminyaka yonke, nsuku zonke, abaqapheli ikhefu emavikini amabili. Kodwa-ke, kungenzeka ukuthi awuyena onamandla wokuzivocavoca, uzodingeka ubuyele emdlalweni kancane kancane. Futhi akuyona inkinga yobuhlungu be-muscle: inhliziyo iyahlenga emithwalweni. Yingakho izinga lokukhuthazela liwela okungaphezu kwamandla nokuguquguquka. Futhi okwamanje ukuqeqeshwa okunamafutha kubaluleke kakhulu. Ngemuva kwalokho, emva kwamaholide ufika ehholo ukulahla lokho owazuzile ngesikhathi sekhefu. Indlela yakho ikhona endaweni ye-cardio, lapho ukuqeqeshwa okufanayo okuqhubekayo kudlula khona. Uma uhamba kakhulu nabo, izinkinga ngeke zikugcine ulinde. Ngingathini, lapho ikhefu lingekho amasonto amabili, kodwa 5 noma ngaphezulu? Ngakho ubuyela kanjani emdlalweni ngendlela efanele?
Phuza emavikini angu-2-4 Ngemuva kwezinsuku ezingu-7-10 zesikhathi esingenalutho, ukukhuthazela kwesimiso senhliziyo kuyahla ngo-3-5%, emasontweni amathathu noma amane kunciphisa ngo-10%. Ngakho-ke, buyela emuva ekusebenzeni kokushisa kwamafutha ngendlela elula: i-pulse kufanele ibe yi-10 ishaya ephansi kunokujwayelekile ngesikhathi seseshini, futhi ukuqeqeshwa ngokwayo - imizuzu eyi-10 mfushane. Ngamanye amazwi, uma usetshenziselwa ukudansa noma ngaphambi kokubhukuda ngehora futhi izinga lokushaya kwenhliziyo laliyizingalo ezingu-140 ngomzuzu, manje ukuqeqeshwa akumele kuthathe imizuzu engaphezu kwengu-50 nge-pulse kuma-130 beats. Okufanele, kufanele ukwandise isikhathi sokuqeqesha nokuqina komsebenzi, okuholela ekukhuleni kwenhliziyo, phakathi nesonto lesibili lokuqeqeshwa, ukuze ukwazi ukuhlanganyela ngesigqi sesithathu okwesithathu. Emasontweni amabili okuqala ngemuva kwekhefu, ungafaki ukusebenza okuphezulu: intambo yokuqhafaza, ukugijima okusheshayo, ukuvivinya umzimba, ukudansa nokuqhuma. Futhi qaphela imizwa yakho: izinguquko ngokuzumayo emfuthweni ngesikhathi kanye nangemva kwamakilasi, isizungu, ubuthakathaka - isizathu esizwakalayo sokuzivocavoca umzimba, okucela ukuqeqeshwa kube lula futhi kufushane. Ngokuqondene nokuqeqesha ngezisindo, khona-ke ukulungiswa akunakwenziwa. Kodwa-ke, akufanele usebenzise izisindo eziphakeme (ngisho noma usuvele uzikhethele ngaphambi kwekhefu) - izifundo zokuqala zenza ngemithwalo evamile.
Ukuphuka kwamaviki angu-4-10
Ngamakilasi endaweni ye-cardio, konke kulula: sinciphisa isikhathi sokuqeqesha futhi sinciphise umthwalo cishe okufana nesimo esidlule. Kodwa-ke, ukunciphisa ukuqeqeshwa kuzobe sekuyimaminithi angu-20, futhi ukushayela ngesikhathi esifundweni kufanele kube ngaphansi kwezigigaba ezingu-15-20. Kulo modi, kuzodingeka uqeqeshe okungenani amasonto amabili, kodwa kungcono ukubala izifundo: 7-10 ukuqeqeshwa kuyodingeka ukubuyisela ukukhuthazela. Njengasekuqaleni kwesimo esidlule, ukugijima, ukushushelwa kwe-aerobics nezinye izinto eziphakeme kakhulu kuzodingeka kuthathelwe endaweni efanayo, hhayi ngokusipha, kodwa ngezinyathelo. Ngesikhathi esedlulile kusukela ekusebenzeni kwakho kokugcina, amandla, ubuciko nokuguquguquka nakho kwaqala ukuwa. Kukhona ubufakazi bokuthi amasonto ayisishiyagalolunye kuya kwengu-9 okungahambisani nokuqina komzimba (hhayi ikhono lenhliziyo ukuthwala umthwalo ovamile, kanye nekhono lemisipha yokwenza) linciphisa ngo-30-40%. Izinkomba zokuphoqa zinciphisa ngo-10%. Njengoba ukuqeqeshwa ekwenzeni i-gym ngokuvamile kungenye indlela yokuphumula nokuphumula, khona-ke isikhathi esiphelele sesifundo akudingekile, kodwa ukuphumula phakathi kokuzivocavoca kuyinto encane. Ungaqeqesha ngokwendlela yakho evamile, kodwa ngokunciphisa isisindo somthwalo ngo-20%. Enye indlela ukunciphisa isisindo ncamashi, kodwa ukwandisa kancane inani lokuphindaphinda ngendlela. Ungafisi ukubuyela ngokushesha ngangokunokwenzeka emsebenzini owedlule, gxila ekubuyiseleni ubuchwepheshe obufanele bokuzivocavoca. Lokhu kuzosiza umzimba ukuba ujwayele umthwalo futhi, ukugwema ukulimala nokuqhathaniswa. Ngemuva kwenyanga yemisebenzi enjalo ungasondela esilinganisweni esivamile.
Phuza emavikini angu-10 - isigamu sonyaka
Kungakhathaliseki ukuthi yimiphi impumelelo yakho yempilo yangaphambilini, manje izinga lakho liye lahlehla ekuqaleni. Akukho okuqeqeshwe okucacile okuzosiza ngokushesha ukulahlekelwa amafutha afakiwe, manje akufanele nakanjani uphuphe ngakho. Njengoba izifundo zibonisa, emva kwezinyanga eziyisithupha zokungasebenzi kumuntu owayengumthandi wokuzivocavoca, izindinganiso zenhliziyo nezomzimba nezindinganiso zamathumbu zibuyela ezinkambisweni ezazingakafiki ukuqeqeshwa. Amandla ayi-10-20% kuphela yesikhathi esithola ngesikhathi sokuqeqesha. Ngakho-ke, ama-fat-burn sessions kufanele aqale ngalabo abanconywa kubo bonke abaqalayo: ukuhamba, ukubhukuda, izifundo zokuqala, ukuqina komzimba, njll. Ukuqeqeshwa kokuqala endaweni yezinsimbi ezinesisindo kufanele kufinyeleleke: yenza izivivinyo eziyisisekelo ezungeze isiyingi ukuze usebenze wonke amaqembu ezinsimba, - indlela eyodwa noma ezimbili, ngokuqala ngezinsimbi zokukhanya. Ngesikhathi seseshini, okokuqala, qaphela ukuthi inqubo efanele yokwenziwa yikhohliwe. Uma kungenjalo, faka kalula isisindo ezindleleni ezilandelayo. Ngakho uzothatha umthwalo wakho ngenyanga yokuqala yokuqeqesha. Ungazami ukuqedela noma yikuphi ukuvivinya umzimba, kungakhathaliseki ukuthi i-cardio noma amandla. Kunoma yikuphi, ukukhathala okungakapheli yisizathu sokuyeka ukuqeqeshwa ngaphambi kwesikhathi. Ukuqedela ngokusebenzisa "Angikwazi" ngeke kusize ukubuyisela ifomu, kodwana kungangena emoyeni wezemidlalo amasonto amaningana. Kodwa phakathi kwalesi sigxobo se-tar kukhona i-spoonful of honey: nakuba izinyanga eziyisithupha kamuva uqala ukuqeqesha njengomqaphi, ukubuyisela ifomu akufani nokuyidala kusukela ekuqaleni. Intuthuko yakho izohamba ngokushesha kakhulu kunabalingisi bangempela. Zama ukwakha isimiso ukuze uthole amafutha amabili (ama-cardio) aphansi kakhulu okuqeqeshwayo kanye nekhono elilodwa noma amabili ngesonto. Khona-ke, ukuze ufinyelele ezingeni elidlule, udinga amasonto angu-8-10. Ngaphandle kwalokho, awuyikuphoqelela umthwalo futhi ungalimala.
Vula inxenye yonyaka unyaka
Isimo sifana ncamashi nasendabeni yangaphambili. Akukhona kuphela ekuqhumeni okudlule, kepha kusukela emandleni, akukho lutho olusele. Ngaphezu kwalokho, umzimba usuvele ukhohliwe ukuthi imiphi impilo, kanti owokuqala noma izinyanga ezimbili kuzodingeka ukujwayele futhi ukubusa, ekufundeni. Kuphela emva kwalesi sikhathi ungenza ukubuyiswa kwefomu, ukwandise isikhathi sokuqeqeshwa nesisindo sezinsimbi.
Inyanga yokuqala kuzodingeka iqeqeshe ukuqeqeshwa kwe-cardio ephansi (amaphupho angu-110-125 ngomzuzu) izikhathi ezimbili kuya kathathu ngesonto imizuzu engu-30-40. Ukuhamba, ukubhukuda, ukuqina okunamandla yilokho ongakuthola. Ukudansa, isinyathelo-aerobics kanye namakilasi ngokuhlangana okuyinkimbinkimbi kungcono ukuhlehlisa: ukusebenzisana, ukuguquguquka nokulinganisela kwakho ubuye buthaka. I-cardio elula izosiza ukushayela amafutha amancane namanzi bese ulungisa imisipha yomthwalo. Ukuqeqeshwa kwamandla kule nkathi yakho kukhona kuphela ngemizuzu engu-10-15 yokuzivocavoca okwenziwe emva noma ngaphambi kwe-cardio noma ngendlela yokuzivocavoca ekuseni. Ungabi namasimulator nezinsimbi, sebenzisa ngesisindo somzimba wakho. Izikwele ezingajulile, ama-push-ups ukusuka emadolweni noma ebhentshini, aphendulela ama-push-ups, aphikisana nomshini phansi azosiza umzimba ukuba ubuyisele umsebenzi ohlangene wamaqembu ahlukahlukene e-muscle.
Inyanga yesibili. Sekuyisikhathi sokwandisa i-cardio evamile emaminithini angu-50-60, futhi ukukusebenzisa ukufaka imidwebo elula nge-dumbbells, ngesisindo esincane kuma-simulators, njll. Kuyafaneleka ukuhlukanisa nabo ekuqeqesheni okuhlukile kanye ngesonto. Ukuzivocavoca on the simulators (lapho ukucindezeleka kugcizelelwe) kungcono ukwenze emva kokuzivocavoca ngesisindo somzimba wakho noma izisindo zamahhala (izingqungquthela, ibha yezintambo).
Izinyanga ezintathu kwezintathu. Manje kancane kancane ubuyele esimweni esivamile. Kodwa ungafaki izinkinga ngesikhathi esifanayo ekuqeqesheni i-cardio nokuqeqesha amandla. Bathi, uma imithwalo yakho yokushisa fat isanda kakhulu noma ngaphezulu, ihlehlise inzuzo yesisindo samasonto amasonto ambalwa, futhi ngokufanayo.
Phula ngaphezu konyaka
Khohlwa ukuthi wake waba umthandi wokuzivocavoca ohambile. Uhlelo oluvela esimweni sangaphambilini ngeke lusebenzele: lapha sekudingekile ukuthi ungabuyiseli ifomu, kodwa ukuqala ekuqaleni, ukhetha izifundo ezilula kabili noma kathathu ngesonto. Mhlawumbe inkumbulo yakho yemisipha izovuka masinyane, futhi emva kwezinyanga ezimbalwa uzokwazi ukuqala ukubuyisela ukukhuthazela, amasu namandla ngokulandela uhlelo oluchazwe ngenhla. Kodwa kungcono ukuthi ungagxila ekubuyiseleni ohlelweni oludala, kodwa ukulwa ngokuvumelana, usebenzisa amasu amasha. Phela, sonke isikhathi ongazange ubheke ehholo, into ayikuvumeli ukuthi uhlanganyele emzimbeni: mhlawumbe isifo, umsebenzi omusha noma ukuzalwa kwengane. Wonke la maqiniso we-biography akakwazi kodwa akhintshe isimo sakho somzimba nokuziphatha. Ungazami ukungena emfuleni ofanayo okwesibili. Kungcono uhlole ukuhlolwa komzimba, zikhethele imisebenzi efanele nemisebenzi - futhi hamba!