Eyona mithambo ilungileyo yokunciphisa umzimba

Umxholo

• 1. Ukwakha umzimba
• 2. Uqeqesho lwe-HIIT
• 3. Uqeqesho olunqamlezileyo
• 4. Izifundo zoMdaniso
• 5. UMuay Thai
• 6. Ukujikeleza
• 7. Ukudada
• 8. I-aerobics yamanzi
• 9. Uhlanga
• 10. Impompo yomzimba
• Uqala njani ukuziqhelanisa nokuzilolonga umzimba
• Nguwuphi umthambo onokuwenza ukunciphisa umzimba ngokukhawuleza?
• Ukuzivocavoca ukunciphisa umzimba ekhaya

Eyona mithambo ilungileyo yokunciphisa umzimba yezo zitshisa iikhalori ezininzi ngexesha elifutshane, njengoko kunjalo ngokubaleka okanye ukuqubha. Kodwa ukuze unciphise umzimba ngokukuko kwaye ugcine iziphumo kubalulekile ukudibanisa oku kunye nokuzivocavoca umzimba ekufuneka kwenziwe kwindawo yokuzivocavoca, kunye nokujongwa komqeqeshi womzimba.

Ukuzivocavoca umzimba nge-Aerobic, njengokuhamba ngokukhawuleza kunye nokubaleka, kwandisa ukubetha kwentliziyo kunye nokutshisa iikhalori ezininzi ngelixa uqeqesho lokumelana nokuqina komzimba, ukuthanda i-hypertrophy yemisipha, eyonyusa ubungakanani bemisipha, eyonyusa amandla omntu wokutshisa iikhalori naxa ephumla.

Okwangoku, imithambo ethathwa njengeyona ilungileyo ekulahlekeni kwesisindo yi-aerobic, ebandakanya:

1. Ukwakha umzimba

Uqeqesho lobunzima yenye yezinto eziphambili kwabo bafuna ukunciphisa umzimba, kuba ekusebenzeni kwabo rhoqo, kunokwenzeka ukonyusa ubunzima bemisipha, kunye nokumelana, ukomelela kunye nokuguquguquka. Ubunzima bemisipha, kokukhona umntu ekwazi ukusebenzisa iikhalori ngokuphumla, ngaloo ndlela ethanda ukuncipha. Nangona kunjalo, ukuze oku kwenzeke, kubalulekile ukuba uqeqesho luqheleke kwaye umntu lowo alandele ukutya okusempilweni kunye nokutya okusempilweni.

Inani leekhalori ezilahlekileyo: Inani leekhalori ezitshisiweyo ngexesha lokuzivocavoca umzimba zinokwahluka phakathi kweekhalori ezingama-300 ukuya kuma-500 ngeyure, kodwa eli xabiso lixhomekeke kwizinto ezininzi, ubukhulu becala, uhlobo loqeqesho olwenziwe kunye neemeko ezinxulumene nomntu, ezinje ngemeko yomzimba, ubunzima, umzimba ubume kunye nemfuza. Kodwa eli xabiso linokuphakama nangakumbi, kuba, njengoko ubunzima bemisipha buzuza, iikhalori ziyaqhubeka zitshiswe ukuya kuthi ga kwiiyure ezingama-48 emva kokuzilolonga, kubandakanya nokuphumla, okoko umntu eziqeqesha ngendlela emodareyithayo, qhubeka nokwenza imithambo kwaye utye usempilweni.

Fumanisa izibonelelo zezempilo zokwakha umzimba.

2. Uqeqesho lwe-HIIT

Uqeqesho lwe-HIIT, okanye Ubunzulu boQeqesho lweXesha, ingqamana neseti yemithambo ekufuneka yenziwe ngamandla ukuze kukhawuleziswe imetabolism kunye nokukhuthaza ukutshiswa kwelona nani likhulu lamafutha. Ukuzivocavoca kwenziwa ngendlela encomekayo yokunyusa ukubetha kwentliziyo ngokubonakalayo kwaye ke kufanelekile ngakumbi kwabo sele beqhelisela uhlobo oluthile lomsebenzi womzimba, nangona kukho uqeqesho lwe-HIIT lwabaqalayo, kodwa oluqulathe uthotho lwemithambo elula.

Inani leekhalori ezilahlekileyo: lo msebenzi uyakwazi ukutshisa ukuya kwiikhalori ezingama-400 ngeyure. Nangona kunjalo, ukuze eli nani leekhalori lifikelelwe kwaye umzimba uqhubeke nokutsha ngeekhalori, nasemva kokuphela kokusebenza ngokwasemzimbeni, kubalulekile ukuba wenziwe phantsi kwesikhokelo sobuchwephesha bezemfundo yomzimba, njengoko kunokwenzeka ukufezekisa kunye nokugcina amandla aphezulu kulo lonke ixesha lokuzilolonga.

3. Uqeqesho olunqamlezileyo

Uqeqesho lweCrossfit lukwanamandla kwaye ludinga amandla amakhulu okuphefumla, kuba uqeqesho lwenziwa kwisekethe ngamandla aphezulu kunye nexesha lokuphumla elincinci phakathi kokuzivocavoca, kunye nokuhamba kwamalungu, ngenxa yoko, kufanelekile kubantu abasetyenziselwa uya ejimini. Kolu hlobo loqeqesho ubunzima obahlukeneyo, iintambo, amavili ayasetyenziswa kwaye amaxesha amaninzi imithambo iyenziwa, ngaphandle kwendawo yokuzivocavoca okanye ngaphandle.

Inani leekhalori ezilahlekileyo: Olu hlobo loqeqesho lunokukhuthaza ukutshiswa kweekhalori ezingama-700 ngeyure. Ukuphucula ukutshiswa kweekhalori, ukwehla kobunzima kunye nokufumana ubunzima bemisipha, kubalulekile ukuba ukwenziwa kwe-crossfit kukhokelwe yingcali, ngakumbi ukuba umntu uyaqala kulo mdlalo, uhlala phantsi okanye ukuba unemida edibeneyo. Jonga ukuzivocavoca umzimba kwabaqalayo

4. Izifundo zoMdaniso

Iiklasi zokudanisa ziyindlela eguqukayo yokuphucula impilo yentliziyo, ukomeleza kunye nezihlunu zethoni, ukwandisa ubhetyebhetye kunye nokonwaba, kunye nokuba yindlela elungileyo yokutshisa iikhalori kunye nokunciphisa umzimba.

Ixabiso leekhalori ezilahlekileyo: iikhalori ezitshisiweyo ziyahluka ngokwendlela yokudanisa kunye nexesha elenziwa ngalo. Kwimeko ye forró, umzekelo, kunokwenzeka ukuba ulahlekelwe malunga neekhalori ezingama-400 ngeyure, ngelixa zumba kunokwenzeka ukuba ube nenkcitho ephakathi yeekhalori ezingama-600 ngeyure yomthambo. Nangona kunjalo, ukuze ubenakho ukutshisa elo nani leekhalori, kufuneka ukuba umsebenzi wenziwe ngendlela ebukhali.

5. UMuay Thai

I-Muay Thai ngumsebenzi onzima kakhulu kwaye ugqibelele, njengoko isebenzisa amaqela emisipha kwaye ifuna ukulungiswa komzimba. Uqeqesho lweMuay Thai lunamandla kakhulu kwaye lukhuthaza ukuphuculwa kwesakhono sokuphefumula kunye nemeko yomzimba, ukomeleza kunye nokunyamezelana kwemisipha, ukongeza ekuphuculeni ukuzithemba.

Inani leekhalori ezilahlekileyo: Inkcitho yeekhalori zeengcali zeMuay Thai zijikeleze iikhalori ezingama-700 ngokwenza umthambo. Inani leekhalori ezilahlekileyo ngenxa yoqeqesho lweMuay Thai ziyahluka ngokobuninzi boqeqesho kunye nokulungiswa komzimba womntu, ukuya kuthi ga kwi-1500 yeekhalori ezilahlekileyo kuqeqesho ngalunye xa umntu eziqeqesha ngamandla kwaye sele elungiselele kakuhle emzimbeni.

6. Ukujikeleza

Iiklasi zokujikeleza zenziwa ngeendlela ezahlukeneyo, kodwa zihlala zibhayisekile. Ezi klasi, ukongeza ekunyuseni inkcitho enkulu yeekhalori kunye nokukhuthaza ukwehla kobunzima, zikwakhuthaza ukomeleza izihlunu, ukutshiswa kwamafutha emilenzeni kunye nokuphuculwa kokuchasana nentliziyo.

Inani leekhalori ezilahlekileyo: kulo msebenzi kunokwenzeka ukuba kutshiswe malunga nama-600 ukuya kuma-800 eekhalori ngeyure .. Ukwandisa inkcitho yekhalori yeeklasi zokujikeleza, kubalulekile ukuba umntu enze iklasi ngokokuceliweyo ngumhlohli.

7. Ukudada

Ukuqubha ngumthambo opheleleyo, kuba ukongeza ekukhuthazeni imeko yomzimba engcono, ikwanakho ukomeleza izihlunu kunye nokukhuthaza ukutshiswa kwamafutha. Nangona imivumbo ingomelelanga kakhulu ukuya kwelinye icala lechibi ngokukhawuleza, kufuna umgudu oqhubekayo, kunye namaxesha ambalwa okumisa. Xa injongo kukunciphisa umzimba, umntu akufuneki afikelele kwelinye icala lechibi, kufuneka kugcinwe isantya esizinzileyo kwaye somelele, oko kukuthi, umntu angaliwela iphuli ngokuqubha ekhasa aze abuye ngomqolo, umzekelo , njengohlobo 'lokuphumla'.

Inani leekhalori ezilahlekileyo: Ukuziqhelanisa nalo msebenzi kungakhuthaza ukutshiswa kweekhalori ezingama-400, ukuba umntu ugcina isingqisho kwaye uhlala ehamba.

8. I-aerobics yamanzi

I-aerobics yamanzi ikwalungele ukunciphisa umzimba kunye nokuphucula impilo yomzimba. Njengoko amanzi esiyekisa utyekelo kukucotha, kodwa ukuba ufuna ukunciphisa umzimba, eyona nto ibalulekileyo kukuba kwiklasi enale njongo inye, kuba ukuzilolonga ngesantya sabantu abadala ukuhlala usempilweni, akunakwanela kukutshisa amafutha.

Inani leekhalori ezilahlekileyo: kolu hlobo lomsebenzi kunokwenzeka ukuba utshise ukuya kuthi ga kwiikhalori ezingama-500 ngeyure, kodwa ukuba oko kuyenzeka, kubalulekile ukuba usoloko usendleleni, ngokwaneleyo ukugcina ukuphefumla nzima.

9. Uhlanga

Ukusebenza ngokuzimisela kubaluleke kakhulu ekukhuthazeni inkcitho yekhalori kunye nokutshiswa kwamafutha, kwaye kunokwenziwa zombini ejimini nangaphandle. Kubalulekile ukuba ugqatso luhlale lusenziwa ngesantya esifanayo, kwaye ngokukhethekileyo, ngamandla. Ungaqala ngesantya esisezantsi, kwi-treadmill okanye ngaphandle, kodwa veki nganye kuya kufuneka ukonyuse amandla okufezekisa iinjongo ezingcono.

Kwimeko yabantu abangenawo umkhwa wokubaleka okanye abaqala ukwenza imithambo, ukubaleka akunakuba yeyona ndlela ilungileyo yokukhuthaza inkcitho yekhalori. Ke ngoko, kunokucetyiswa ukuba uqale umthambo we-aerobic ngokuhamba de umntu azive ekwazi ukuqala ukusebenza. Jonga ukuzilolonga ukuhamba ukunciphisa umzimba.

Inani leekhalori ezilahlekileyo: Inkcitho yekhalori yokusebenza inokwahluka phakathi kwe-600 kunye ne-700 yeekhalori ngeyure, kodwa kuyafuneka ukuba umntu agcine isantya esihle, angathathi ikhefu elininzi kwaye umzamo owenziweyo wokwenza lo msebenzi uyakwazi ukushiya umntu ephefumla, engenakho ukuthetha ngexesha lomdyarho. Nantsi indlela yokuqalisa ukubaleka ukunciphisa umzimba.

10. Impompo yomzimba

Iiklasi zempompo yomzimba yeyona ndlela ilungileyo yokutshisa amanqatha kuba yenziwa ngamatye kunye namanyathelo, kusebenza amaqela aphambili emisipha, akhuthaza ukomeleza kunye nokonyusa ukunganyangeki, ukongeza ekuphuculeni amandla e-cardiorespiratory, kuba ifuna imeko enkulu yomzimba.

Inani leekhalori ezilahlekileyo: Iiklasi zempompo yomzimba zikhuthaza inkcitho yekhalori ukuya kuthi ga kwiikhalori ezingama-500 ngeyure, kodwa kufuneka yenziwe ngesantya kunye nobukhulu obuchazwe ngumhlohli.

Eyona nto ilungileyo kukwahlula ixesha loqeqesho phakathi kokuzivocavoca i-aerobic kunye nokuzivocavoca umzimba, ngokukhethekileyo iintsuku ezi-5 ngeveki, ukunciphisa umzimba ngokufanelekileyo nangokuqhubekekayo. Ngexesha loqeqesho, kubalulekile ukugcina amandla kunye ne-hydration yomzimba, kwimeko apho kuyacetyiswa ukubheja kwiziselo zamandla ezenziwe ekhaya. Jonga indlela yokulungiselela ngokubukela ividiyo ye-Nutritionist yethu:

Uqala njani ukuziqhelanisa nokuzilolonga umzimba

Xa uqala naluphi na uhlobo lomsebenzi womzimba, kuya kufuneka uye kuvavanyo lobuchwephesha ukujonga ubunzima, iifold fold kunye noxinzelelo. Ukongeza, kubalulekile ukuba uchaze iinjongo zakho, nokuba kukwehla ukutyeba, ithoni phezulu okanye ihipertrophy, ukuze uqeqesho oluchazwe ngumhlohli lube kufanelekile kwinjongo. Isantya esifanelekileyo ngamaxesha ama-5 ngeveki, ubuncinci imizuzu engama-30 ngemini, ngokuphakathi okanye ngamandla.

Ngokwesiqhelo uqeqesho luqala ngokwenza imithambo ye-aerobic, enje ngebhayisekile okanye ngetreadmill emva koko umfundi angaya eklasini okanye alandele uqeqesho kwigumbi lobunzima. Njengoko umfundi efumana ukuxhathisa, imithambo okanye isantya sesifundo kufuneka sibe nzima ngakumbi, kufuna umgudu omkhulu ngakumbi nangcono kwimisipha nentliziyo.

Nguwuphi umthambo onokuwenza ukunciphisa umzimba ngokukhawuleza?

Ukuphulukana ne-1 kg yamafutha ngeveki, okt i-4 kg ye-fat ecocekileyo ngenyanga, kufuneka wenze umthambo otshisa malunga neekhalori ezingama-600 ngosuku, amaxesha ama-5 ngeveki, ukongeza kuqeqesho lobunzima bemihla ngemihla.

Ukufezekisa ukutshiswa kweekhalori, ukuzivocavoca kufuneka kwenziwe ngeyure eli-1 kwaye inqanaba lentliziyo kufuneka ligcinwe kwinqanaba elifanelekileyo, elifanele ukuba libe malunga ne-80% yesikhundla salo. Obu buchule, nangona kunjalo, buya kuxhomekeka ekomeleleni komzimba, kubudala nasekusebenzeni ngamandla. Ukuzilolonga ngezantsi kwala maxabiso akuyi kukunceda ukuba unciphise umzimba kodwa kunokuzisa ezinye izibonelelo zempilo, ezinjengokuphucula impilo yomzimba.

Ngoncedo olongezelelekileyo, kuyacetyiswa ukuba uthenge isixhobo esincinci sedijithali esibizwa ngokuba yipedometer esibonisa ukuba mangaphi amanyathelo umntu athe wawathatha ngosuku. Esi sixhobo sinokuthengwa kwiivenkile zeempahla zemidlalo, kwiivenkile zesebe okanye kwi-Intanethi. Kodwa kubalulekile ukulandela isikhokelo esiza kuthatha amanyathelo ayi-10 000 ngosuku, ubuncinci.

Ukuzivocavoca ukunciphisa umzimba ekhaya

Kuyenzeka ukuba wenze imithambo yokuqinisa i-aerobic kunye nezihlunu ekhaya, eyindlela elungileyo yokutshisa amanqatha. Kuyenzeka ukuba uhambe ngokukhawuleza kwisitalato yonke imihla, ubaleke ukuqala kumgama omncinci kwaye wandise umgama veki nganye. Nantsi indlela yokwenza uqeqesho olusebenzayo ukutshisa amanqatha.