Kuyini ukuqeqeshwa kwesikhashana?

Ukuqeqeshwa kwesikhashana kuyindlela ekhethekile yokuzivocavoca, lapho ukuvivinya umzimba okujulile kanye nezigaba zokubuyiselwa kwamandla okuhlukile. Lokhu kushintshana kusetshenziselwa ukwandisa ukusebenza kahle, ngoba le ndlela yenza kube lula ukubandakanya ngokwengeziwe ngaphambi kokukhathala. Ngaphezu kwalokho, ngesikhathi sokuqeqeshwa, ama-calories amaningi ashiswa, futhi lokhu kuholela ekunciphiseni isisindo.

Isikhathi ngasinye sithatha imizuzu engama-10 futhi silandela umgomo othize, isibonelo, ngemuva kokuxuma uzodinga ukwenza ukuhlala. Lokhu kukuvumela ukuthi unikeze umthwalo ofanayo kuwo onke amaqembu omzimba.

Ukuqeqeshwa kakhudlwana kaningi kwenzeka ngokusetshenziswa kwemishini eyengeziwe: ama-dumbbells, ama-steppes, ama-absorck absorbers, i-ribbons, ama-bodybuilders, njll.

Ukuqeqeshwa okusebenzayo kufanelekile kubantu abangenawo isikhathi esiningi futhi akunakwenzeka ukuba bahlanganyele ejimini izikhathi ezingu-4-5 ngesonto. Ukuzivocavoca okunjalo kukuvumela ukuba uhlanganise izinhlobo ezintathu zokuzivocavoca ku-1. Zilungile kulabo abafuna ukunciphisa umzimba. Ngemuva kwakho konke, njengoba uyazi, ukuvivinya umzimba kuma-simulators kukhulisa kuphela umfutho we-muscle, ozoba ngaphansi kwamanqamu.

Ngaphambi kokuba uqale ukuzibandakanya ekuqeqesheni isikhashana, udinga ukubonana nodokotela futhi uhlole ukuze unqume isimo sesimo sakho senhliziyo. Imithwalo yalokhu kuqina kuyingozi kakhulu kubantu abanenhliziyo ebuthakathaka. Kudinga nokulungiswa okuhle ngokomzimba. Kunconywa ukuthi uqale ngokuzivocavoca kwe-cardio elula futhi ukwandise kancane isikhathi sabo.

Ukuqeqeshwa kwesikhathi kuzinzuzo eziningana:

1. Kuyasiza ukushisa amakholori amaningi kunezigaba ezivamile zokuzikhandla;
2. Ukuphakama okukhulu kwemisebenzi kuvuselela umzimba kakhulu emva kokuqeqeshwa kunokuzivocavoca njalo. Lokhu kusho ukuthi umzimba wakho uyaqhubeka ushisa amakholori ngisho nangemva kokuyeka ukusebenza;
3. Ukusebenza komdlalo komuntu kuthuthuka kakhulu.

Kuze kube manje, kuningi izindlela zokuqeqesha eziye zakhiwa, okusetshenziselwa ngazo okusekelwe ekushintsheni kwemithwalo ejulile yokuphumula okufanayo. Kulesi simo, ngamunye wabo ufanele abantu abanezinga elithile lokuqeqeshwa.

Ukuqeqeshwa kwe-Aerobic Interval Training

Izinhlobo ze- aerobic zokuqeqesha zivumela ukuthuthukisa imingcele yezemidlalo nokukhula kancane. Imithwalo enjalo inhle kulabo abasanda kuqala ukuhlanganyela emzimbeni.

Amakilasi asekelwe esikhathini esinde sokuzivocavoca okukhulu, okuyimaminithi angu-5, kanye nezinkathi zokuphumula ezimfushane. Ukuze ukusabalalisa ngokulinganayo umthwalo, kudingekile ukuthi usebenze kahle isikhathi ngasinye. Ukuphumula kuthatha iminithi elingu-1. Uma isikhathi eside kunomzuzu owodwa, umzimba wakho uzokwazi ukuphola kahle, futhi lokhu kuzonciphisa umphumela wokuzivocavoca.

Izikhathi zokusebenza kahle kakhulu

Lolu hlobo lokuqeqesha lubonakala ngokuphakama okukhulu, ngakho-ke lufanelekela abagijimi abaqeqeshwe. Ukuhlanganisa kwabo ukushisa inani elikhulu lama-calorie namafutha.

Ngokungafani nokuzivocavoca kwe-aerobic, lapha izikhathi eziphezulu zifushane kakhulu futhi zinamasekhondi angaba ngu-30, futhi izikhathi zokuphumula zingaba mfushane noma zide, zingadlulela kumaminithi amabili.

Kumisebenzi enjalo kubalulekile ukuzilungiselela kancane kancane, kutuswa ukuba uqale ngezikhathi ezi-3. Ngokuhamba kwesikhathi, inani lezinyathelo lingakhula futhi lisebenze ngokugcwele ngesikhathi sokuqeqeshwa konke, kodwa okokuqala, udinga ukugxila enhlalakahleni yakho siqu.

Futhi, khumbula ukuthi ungakwazi ukufeza imiphumela kuphela ngokuqeqesha okuhlelekile nokudla okunempilo.