Izibonelelo eziphambili zomzuzu wokuzilolonga

Umxholo

• Izibonelelo eziphambili
• Uyenza njani imithambo yemizuzu eli-10
• Ukusebenza kwemizuzu eyi-10

Ukuzivocavoca ixesha elifutshane kunokuba nesiphumo esifanayo nokuzivocavoca ixesha elide xa kusenziwa ngamandla aphezulu, kuba ubukhulu boqeqesho, kokukhona umzimba kufuneka usebenze, ukuthanda inkcitho yekhalori nasemva kokuzilolonga. Ke, ukuzilolonga okwenziwe kwimizuzu eli-10 ngamandla aphezulu kunokuba nefuthe elifanayo okanye ukusebenza okuphezulu njengokuzilolonga okwenziweyo kwimizuzu engama-40 ukuya kwengama-50 kwaye kumgangatho ophakathi ukuya kwinqanaba eliphantsi, umzekelo.

Ukuzivocavoca ngamandla okubizwa ngokuba yi-HIIT, ngesiNgesi Ubunzulu boQeqesho lweXesha, ezinokuthi zenziwe ngokuzivocavoca umzimba, ezisebenzisa ubunzima bomzimba ngokwawo okanye kuqeqesho olusebenzayo okanye lwesekethe. Jonga ezinye iindlela zoqeqesho olusebenzayo.

Ngaphandle kwezibonelelo, ukusebenza ngokukhawuleza nokukhawuleza akunakwenziwa ngumntu wonke kwaye kuyacetyiswa ukuba bakhatshwe yingcali ngexesha loqeqesho. Kungenxa yokuba kolu hlobo lokuzilolonga, kukho imfuno enkulu yentliziyo, enokubangela ukuba uhlaselwe sisifo sentliziyo okanye ukubetha kubantu abaneengxaki zentliziyo, okanye kubangele ukonzakala. Ukongeza, abantu abahleliyo banokukwenza olu hlobo lokuzilolonga, kodwa kufuneka baziswe kuphela xa umntu sele enemeko engaphezulu.

Izibonelelo eziphambili

Ukusebenza kwemizuzu eyi-10 kunokuba nezibonelelo ezininzi xa kusenziwa ngokuchanekileyo, ngamandla aphezulu kwaye kukhatshwa yingcali, ukongeza ekubeni unxulumene nokutya okusempilweni kunye nokulinganisela ngokwenjongo. Ezona zibonelelo ziphambili zokuzilolonga ngemizuzu eli-10 zezi:

• Inkcitho eyandisiweyo yekhalori;
• Ukuxhathisa okukhulu kwezihlunu;
• Isimo esingcono se-cardiorespiratory;
• Ukulahleka kwamafutha kunye nokufumana ubunzima bemisipha;
• Ukwanda kweemvakalelo ze-insulin;
• Ilwa uxinzelelo, iphucula imeko kwaye iqinisekisa imvakalelo yempilo-ntle.

Ukuze ufumane ezona zibonelelo ziphezulu, kuyafuneka ukuba olu hlobo loqeqesho lukhatshwe kukutya okunezondlo kwaye kufanelekile ukulungiselela injongo, kwaye kufanele ukuba kukhuthazwe, ngokukhethekileyo, yingcali yezondlo. Yazi ukuba ungatya ntoni ukuze ufumane izihlunu kwaye ulahle amanqatha.

Uyenza njani imithambo yemizuzu eli-10

Ukuziqhelanisa nokuzilolonga imizuzwana ubuncinci imizuzu eli-10 yonke imihla kwanele ukuphuma kwindlela yokuphila kunye nokunciphisa umngcipheko wezifo zentliziyo, kodwa ngenxa yoko kufuneka kuqheliswe kakhulu kunye nokubeka iliso kubungcali.

Ukuzivocavoca umzimba kunokwenziwa ngomzimba wakho, ukuzilolonga, okanye ukuqhuba umthambo, njengokubaleka, ukuhamba ngebhayisikile, intambo yokutsiba, ukunyuka izitepsi kunye nokuqubha, umzekelo.

Ukusebenza kwemizuzu eyi-10

Imizuzu eyi-10 yokukhetha ukusebenza kungenziwa kwi-treadmill, ukuqhuba imizuzwana engama-30 ukuya kuma-50 ngamandla aphezulu kunye nokuphumla malunga nemizuzwana engama-20 ukuya kwe-30, enokumiswa okanye ukuhamba ngokukhawuleza. Le mibhobho kufuneka ithathwe kangangesithuba semizuzu eli-10 okanye ngokwesikhokelo sobuchwephesha, kodwa kufuneka ibe namandla ngokwaneleyo ukuze izinga lentliziyo kunye nokwanda kwemetabolism kukhule.

Ukongeza kwisithuba esisebenza kwitreadmill, enye indlela yokunyusa amandla okubaleka kukwenza kwisanti ethambileyo, kuba kunzima ngakumbi kwaye kufuna umgudu ongakumbi emzimbeni, ukwandisa ukubetha kwentliziyo kwaye, ngenxa yoko, ikhalori inkcitho.

Jonga inkcitho yekhalori yomsebenzi ngamnye:

Kuyenzeka ukuba usebenze imizuzu engama-30 ekhaya, ekwakonyusa ukwanda kwemetabolism kunye nenkcitho yekhalori xa kusenziwa ngamandla aphezulu. Nantsi indlela yokwenza uqeqesho oluphambili ukuze ulahlekelwe ngamanqatha.