Ungaqala njani ukuba sempilweni?

Ngokufanelekileyo, ukuba ufuna ukonyusa umgangatho wokuqina kunye nempilo yakho, kufuneka ube nenjongo yokwenza umthambo malunga neentsuku ezi-5 ngeveki, uKumkani uHancock, i-ACSM-CPT, ukubila 2 Umqeqeshi ophumeleleyoNEOU, inkonzo yokusasaza impilo, ixelela iMpilo. Oku kunokuvakala ngathi kuninzi, kodwa ngoku akusafuneki ukuba usuku ngalunye lube qatha, kwaye iindlela zakho zokuzilolonga zinokugqibezela ukuya kutsho kwimizuzu engama-30.
Uzifumanisa rhoqo kangakanani kuxhomekeke ekubeni ukonwabele impilo kunye nexesha okhoyo, nawe. Ukuba umtsha ekwenzeni umthambo, umzekelo, qala ngeenjongo ezincinci, njengokuhamba ngeenyawo 10,000 amanyathelo emva kwemini ubuncinane iintsuku ezi-5 ngeveki. Okanye, ukuba ithayimthebhile yakho ayikuvumeli nje iintsuku ezi-5 zokuzilolonga ngeveki, injongo yeentsuku ezi-3 kwaye uqaphele ukuba unokwenza ezo klasi zibe ngqongqo ngakumbi.
Kuya kufuneka ukwandise ukuba zeziphi iindlela zokuzilolonga ozenzayo ngeentsuku ezi-5. Ukuba unakho, lungiselela iintsuku ezi-2 okanye ezi-3 ze-aerobic kwaye uchithe iintsuku ezichaseneyo okanye ezi-3 zokufunda umbane.
Ukuba wenza iindlela zokuzilolonga ezimbalwa ngexesha leveki, ungadibanisa umbane kunye ne-aerobic ngeentsuku zomntu (cinga: ukubaleka imizuzu engama-20 okujongwa ngendlela yemizuzu engama-25 yokufunda ubunzima). Ukufundiswa kolwimi oluphezulu (HIIT) okanye iindlela zokuzilolonga zesekethe nazo zinokunceda ukunciphisa ukubuyiswa ngexesha, nangona kunjalo ukunika isakhelo sakho iseshoni yokubila, uKristian Flores, CSCS, i-NYC-isiseko sombane esisekwe ngokupheleleyo kunye nomqeqeshi wemeko, uxelela iMpilo. .
Kwaye nanjengoko kulinga ukuthemba ukuba amaphupha ezempilo axhomekeke kuhlobo olunye lwendlela yokuzilolonga, gcina oku engqondweni: nokuba unenjongo yokunciphisa ubunzima okanye ukwakhiwa kombane, ngundoqo ukubandakanya i-aerobic kunye nobunzima okanye imfundo yombane kwirejimeni yakho yokwenza umthambo.
Ekugqibeleni, nangona kunjalo, indlela ocwangcisa ngayo ixesha lakho lokuzilolonga kunye nento oyenzayo kwiindlela zokuzilolonga zomntu iza kanye ukuya kwinto oyonwabisa ngayo, utshilo uFlores. Ukuba uyithiyile i-HIIT, yigqithise. Ukuba uthanda ukudanisa kunye nokukhwela ibhayisekile, yidlulisele. Ukufumana ukonwabela umthambo wakho kuya kukugcina ubuyela umbilo omkhulu kwaye kubangele iziphumo.

Yintoni onokuyenza kwi-cardio workouts:
Makhe sibone ukuba zeziphi izixhobo zokuzilolonga ezisetyenziswayo ukwakha uMmandla weCardio!

I-American Heart Association icebisa ikhulu elinamashumi amahlanu emizuzu yokuchitha ixesha eliphakathi nobunzulu obuhambelana neveki (le mihlanu, imizuzu engama-30 yeendlela zokuzilolonga), okanye imizuzu engamashumi asixhenxe anesihlanu egcweleyo yokuzonwabisa ehambelana neveki. Ukusebenza kwesi sidanga kuvumela ukuba ubambe intliziyo yakho ye-coronary isempilweni ngaxeshanye njengokukunceda ulwe neemeko ezahlukeneyo ezifana nesifo seswekile. Ukongeza, ivumela ukuphakamisa ingqondo yakho kunye nomsindo kwaye iphucule impilo yamathambo akho.
Ukuba usebenza iintsuku ezi-3 ngeveki, qiniseka ukuba ujolise kwiindlela zakho zokuzilolonga ukuze ube nzima kakhulu, utshilo uHancock. "Okukhona ubunzulu, lifutshane ixesha lokuzilolonga," utshilo. "Ukuba ufuna ukupeyinta ixesha elide, dlula ubunzulu obuncinci."
Kanye into oyenzela i-aerobic kwakhona iza kanye yonke indlela ukuya kwinto ofuna ukuyenza, utshilo uHancock. Nokuba oku kukudanisa, ukukhwela ibhayisekile, ukubaleka, ukukhwela, okanye ngeenyawo unyuka usehla izinyuko ukuya kwisakhiwo sakho se-condominium-ukuba inyusa umrhumo wentliziyo yakho ngoko ibala njenge-aerobic.
UHancock kunye noFlores bayavuma ukuba eyona ndlela iluhlaza kwaye inamandla yokuzilolonga yiHIIT kunye neTabata. I-Tabata yimodeli enzima kakhulu ye-HIIT enokuthi igqitywe ngaphandle okanye ngeentsimbi. Ibandakanya ukusebenza ngaphandle kwemizuzwana ye-20, ukuphumla i-10, kunye nokuphindaphinda imijikelo ye-8 ngokubanzi.
Iimbaleki ze-Elite zisebenzise imfundo yolwimi lwenkqubo iminyaka emininzi ukunyusa ukusebenza kwazo zonke kunye nesizathu esichanekileyo. Ngelixa unyawo luqhubeka luyi-top-notch aerobic workout, i-c programming language education yenza into engenziwa ngeenyawo: inika i-cardio nganye kunye ne-anaerobic exercise. Ngamagama ahlukeneyo, iTabata kunye ne-HIIT zinokutshisa amanqatha, ziphucule iimpawu zentliziyo kunye nemiphunga, kwaye zakhe izihlunu zonke ngaxeshanye.
Kuba usebenza nzima ngenxa ye-HIIT yokuzilolonga, unokupeyinta ngaphandle kobunzima ukupeyinta ukubila okuqinileyo kwimizuzu engama-25 ukuya kwengama-30. Okona kubaluleke kakhulu, kufuneka ucinge ngokuthathela ingqalelo kwi-HIIT njengokusebenza kwiinzame zokuzama ezikusa kuloo mvakalelo [ungonwabanga] emva koko unike ukuzimela kwakho ukukopa ezo nzame,” utshilo uHancock.

Yintoni omawuyenze ukwenza umthambo wamandla:
Jonga ukuba zeziphi izixhobo ezifumanekayo kwiNdawo yaMandla yeegyms zobuchwephesha?

Unokwenza ugxininiso oluphezulu, olusezantsi, okanye olupheleleyo lomzimba kwiintsuku zakho zoqeqesho lwamandla. Ukufumana okuninzi ekusebenzeni kwakho kwamandla, i-Flores icebisa ukusebenza kwemizuzu engama-30 ejolise kuwo wonke umzimba kwaye ibandakanya ukunyakaza okudibeneyo-ezo mithambo zisebenza izihlunu ezininzi ngexesha elinye.

“Njengoko usiba bhetele, jolise ekunyuseni umthamo weseshoni yakho, oko kuthetha ukwandisa ubunzima obusetyenziswayo kunye nenani elipheleleyo lokuphindaphinda umthambo ngamnye,” utshilo uFlores. Ukuqhubela phambili ngokuqhubekayo ngale ndlela kuya kukhokelela ekuzuzeni amandla angcono kunye nokwakhiwa kwemisipha.
Ukuba uneentsuku ezininzi zamandla kwaye ufuna ukuwaphula (ingakumbi ukuba ujonge ukwakha isihlunu), unokwenza usuku lomzimba ophezulu kunye nosuku lomzimba olusezantsi, olucetyiswa nguHancock.
Ngezo ntsuku zomzimba eziphezulu, cinga malunga nokutyhala kunye nokutsala umthambo, utshilo uHancock. Iintshukumo zokutyhala ziquka ukutyhala, ukucinezela isifuba, okanye iimpukane zesifuba. Umthambo wokutsalwa ubandakanya imiqolo, ukutsalwa, ukutsalwa kwelat, kunye nabaqubhayo okanye amadoda amakhulu. Unokuxuba kwakhona kwi-bicep kunye ne-triceps ehambayo kwezi ntsuku, utshilo uHancock. Ngomhla womzimba osezantsi, cinga ngokwenza i-squats, imiphunga, kunye ne-hinge yokuzilolonga, njengokuphakanyiswa okufileyo, uyacebisa.

Yintoni uMahluko phakathi koMtshini weSmith kunye neeWeights zasimahla kwiiSquats?

I-Hack Squat okanye i-Barbell Squat, Yeyiphi "Inkosi Yamandla Omlenze"?

Uzithatha nini iintsuku zokuphumla:

Ukuvumela ubuncinci usuku okanye usuku lokuphumla kubalulekile ukuvumela isakhelo sakho sibengcono kwaye sakhe kwakhona. U-Hancock ucebisa ukuba ufunde umrhumo wakho wokuphumla we-coronary heart (RHR) ukuze ukwazi ukubona ngelixa uchache ngokupheleleyo kwaye ulungele ukujongana ne-spherical elandelayo yokuzilolonga.
Uninzi lwabalandeleli bezempilo kunye nee-smartwatches baya kucula umrhumo wentliziyo kwaye beze nolwazi malunga nomrhumo wakho wokuphumla. I-RHR yakho luluhlu lweemeko apho intliziyo yakho ibetha ngelixa uphumle. Indlela ephantsi ye-RHR yokuba intliziyo yakho impompa igazi elongezelelweyo ngomzamo omncinci kakhulu. Lo ngumqondiso okhethekileyo wokuba usempilweni, kwaye intliziyo yakho ye-coronary iya isomelela.
Ukuba ulandelela i-RHR yakho rhoqo, unokwazi ukuba ihlala iphindaphindwa iiyure okanye mhlawumbi iintsuku emva kokuzilolonga ngamandla. Yiloo nto yonke imihla, nangona kunjalo ukuba i-RHR yakho izibetha ezintlanu ngokomzuzu (bpm) okanye ngaphezulu kune-RHR yakho eqhelekileyo, ngoko uya kuba uziqeqeshe ngokugqithisileyo. Thatha naluphi na olunye usuku lokuphumla kwaye ulinde de i-RHR yakho ibuyele kumrhumo wayo wemihla ngemihla ngaphambi kokuba ubuyele kwindawo yokuzivocavoca.
Ngelixa iintsuku zokuphumla zibonisa ixesha ngaphandle komsebenzi ovela kwi-aerobic kunye namandla, ayikukhuthazi ukuba ungenzi nto ngaphandle kwamathandabuzo. Sebenzisa iintsuku zakho zokuphumla ukuqengqeleka ugwebu, ukolula, okanye ukwenza intshukumo ethambileyo njengokuhamba ngapha kwebhloko ukuze igazi lakho liqukuqele, utshilo uHancock.
"Kumalunga nokujonga isakhelo sakho ukuze ukwazi ukuvelisa iinzame ezikhokela iinjongo zakho, nokuba ziyaqina na, zakha izihlunu ezibhityileyo, zomelela, okanye zehla ubunzima," utshilo. "Kubalulekile ukuba abantu bathathele ingqalelo imizimba yethu, kwaye kubalulekile ukuba uyixube kwaye ubandakanye iindidi."
Ukuba uthanda ukubaleka, uyaqhubeka kufuneka ubonakale kuqeqesho olunqamlezayo. Ukuba uthanda ukuphakamisa iintsimbi ezinzima, uqhubeka ufuna ukufumana intlawulo yentliziyo yakho nge-aerobic eyongezelelweyo. "Imizimba yethu kufuneka ihambelane noxinzelelo, ngoko ke kubalulekile ukudibanisa abo bacinezelayo ukugcina isakhelo sitshintsha," utshilo.