Ukwenziwa komzimba

Uqeqesho lwexesha eliphakamileyo okanye ukwakha umzimba? Ukufika kwindawo yokuzivocavoca, ukukhetha indlela yoqeqesho lwamandla, kunye nokuqonda ukuba yeyiphi indlela efanelekileyo onokuyiphazamisa kwaye uyidide. Ngalo lonke ukhetho olukhoyo, akukho ndlela ilula yokufumanisa ukuba yeyiphi na irejimeni yoqeqesho elungileyo. Apha zi Iindlela ezimbini zoqeqesho ezithandwayo ezaphukileyo. Imigaqo emva kwendlela nganye yoqeqesho kunye nefuthe lobume bomzimba. Uhambo lokuba sempilweni luhamba kakuhle xa usazi ukuba yeyiphi inkqubo yoqeqesho eya kuthi incede ukufikelela kwiinjongo ezifanelekileyo zokomelela komzimba.  

Ayizizo zonke iinkqubo zoqeqesho ezifanayo

Ulwakhiwo lomzimba lumalunga nembonakalo yomzimba. Oku kuthetha izihlunu ezikhulu kunye namafutha omzimba asezantsi afezekiswa ukusebenza koqeqesho olunzima. Uqeqesho lweXesha eliPhakamileyo / i-HIIT Ukusebenza kugxile ekwenzeni imithambo ephezulu yokuphindaphindeka kwevolumu ngokukhawuleza ukukhulisa ukubetha kwentliziyo yomntu, ukuhamba ngebhayisikile phakathi kokuqina okuphezulu kunye nokuphumla. Oku kufezekiswa ngokusebenzisa:

• Ubunzima bokukhanya
• Ukomelela komzimba
• Ukuzilolonga kweCardio

Kubalulekile ukuqonda ukuba iindlela ezahlukeneyo zoqeqesho ziya kuchaphazela ukwakheka komzimba ngokwahlukileyo. Ukwakhiwa komzimba kukupeyinta umfanekiso ochanekileyo wento eyenzekayo emzimbeni. Isitshixo kukudiliza:

• Inkqubo nganye yoqeqesho ijongeka kanjani
• Oko kwenzayo
• Ungayikhetha njani eyona nkqubo ilungele umntu ngamnye
• Ukufumana uMzimba oLinganisiweyo
• Ukuphulukana nobunzima beFat

Ukwakha umzimba

Ukwakha umzimba kumbindi wayo malunga nokufumana izihlunu ngelixa unciphisa amanqatha omzimba. Ukucutha amanqatha sisitshixo sokwakha umzimba ochazwe kwezihlunu, kwaye Ifuna ukujoliswa ngokubanzi kweeprotein kunye nokutya kweekhalori. Kukugxininisa kubungakanani bemisipha obandayo kunye nokunciphisa amafutha emzimbeni. Abakhi bomzimba bajolise kwi-reps ephezulu kunye nokusebenza okukhaphukhaphu. Oku kuyakhuthaza izihlunu hypertrophy. Eminye imiba ekwakheni umzimba yile:

• Cardio eyaneleyo
• Ukutya okungaguqukiyo kwiproteni
• Uthintelo lweekhalori
• Ezi zinto zibalulekile kolu hlobo lwerejimeni kunye nokwakha izihlunu ezibonakala zinomtsalane.

Lo musculature omangalisayo awupheleli ekubukekeni, njengoko unokunceda ekulahlekelweni kwamafutha ngokunjalo. Kungenxa yokuba uqeqesho lokumelana / uqeqesho lobunzima lunokutshisa iikhalori ezininzi kwaye liphulukane nenani lamafutha. Isifundo esenziwe ngu ISebe lezeNzululwazi ibonakalise ukuba iiveki ezili-10 zoqeqesho lokunganyangeki zinokunciphisa ubunzima be-fat nge-1.8kg kunye nokunyusa izinga lokuphumla nge-7%.  

UkuBumbiswa kweBhunga

Kumntu ophakathi, ukuba kugxilwe ekwakheni umsipha obonakalayo ngelixa ugcina ipesenti yomzimba omncinci, ukwakha umzimba lukhetho olukhulu. Ukwakhiwa komzimba okufanelekileyo kugxile ekugcineni umxholo wamafutha ubuncinci ngaphandle kokulalanisa.  

Uqeqesho lweXesha eliPhakamileyo / i-HIIT

  Iinkqubo zoqeqesho zale mihla ezinjengeCrossFit zisebenzisa isitayile se-HIIT. I-HIIT iyatshisa iikhalori ngokusebenzisa ukusebenza okunyusa kakhulu ukubetha kwentliziyo. Ukuzivocavoca kufutshane, kulayishwe ikhefu elincinci phakathi kweeseti zamandla aphezulu ezenzelwe ukuvavanya i-cardio. Ugxininiso kukuphindaphinda okuphezulu. Nangona kunjalo, Ukusebenza kwe-HIIT kukhulu kangangokuba abaqeqeshi abaziingcali bacebisa abantu ukuba baqeqeshe kuphela amaxesha ama-2-3 ngeveki, ukunqanda ukuxinzelela umzimba. Kukho ukuzilolonga komzimba okubandakanya:

• Squats
• Ukuphusha usenyuka
• Iidreyithi zetriki

Nangona kunjalo, zenziwa ngeenjongo ezahlukeneyo engqondweni. Eyona nto iphambili ku HIIT Ukuzilolonga ukunciphisa amafutha, ukuphucula i-cardio, kunye nokuphuhlisa izihlunu ezithile.  

UkuBumbiswa kweBhunga

Oososayensi abavela kwiYunivesithi yaseOhio State baqaphela izifundo ezingaphezu kwama-40 kuwo onke amanqanaba e-cardio fitness. Ngaphezulu kweeveki ezili-10 ezizayo, izifundo zigqityiwe ukusebenza ngeHITIT. Inkqubo ye- Izazinzulu ziye zaqonda ukuba abantu baphuhlisa inkqubo ye-Cardio, kwaye amanqatha omzimba wabo ayehla kakhulu.

• ukuba injongo kukomelela kwaye unciphise umzimba, emva koko ukwakha umzimba lolona khetho lufanelekileyo.
• ukuba Injongo kukuba ne-cardio eyomeleleyo kunye nokunciphisa ubunzima obukhulu ke ukusebenza kwe-HIIT lolona khetho lufanelekileyo.

Nokuba yeyiphi inkqubo yoqeqesho ekhethiweyo. Khumbula ukuba ukufezekisa ukwakheka komzimba okusempilweni umntu azive ekhululekile kuye yeyona nto ibalulekileyo. Ukwenza utshintsho olufanelekileyo kunye nokufezekisa impilo efanelekileyo yeyona njongo. Zombini izicwangciso zokuzilolonga zinokudityaniswa kwirejimeni yoqeqesho lokuqina amandla rhoqo. Zombini ezi ndlela zoqeqesho zinokuba ngumceli mngeni, kodwa izibonelelo zempilo zixabisa kakhulu. Nxibelelana nathi namhlanje ukunceda ufumanise ukuba yeyiphi irejimeni yoqeqesho eya kufezekisa impilo efanelekileyo.

---

InBody

---

 

UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. * Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *  

Ucaphulo

URoss, uLeanna M et al. Uqeqesho lwexesha eliphakamileyo (HIIT) kwizigulana ezinezifo ezinganyangekiyoIjenali yezemidlalo kunye nesayensi yezempiloIsandi. 5,2 (2016): 139-144. ikhonkco: 10.1016 / j.jshs.2016.04.005 UWestcott, uWayne L. trainingUqeqesho lokumelana namayeza: Iziphumo zoqeqesho lwamandla kwezempiloIingxelo zamayeza ezangoku�vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8