Yintoni imeko yeMetabolic?

Umxholo

• Loluphi uhlobo lokuzilolonga?
• Uyenza njani imeko ye-metabolic
• Iisekethe
• Kubaqalayo
• KwiCrossFit
• Imetabolism kunye neHIIT
• Okuhle nokubi
• Iinkonzo
• Bendlela
• Uza kubona nini umqeqeshi
• Umgca wezantsi

Zintathu iindlela ezinyusa umzimba ngexesha lokuzilolonga: indlela yamandla ekhawulezileyo, ephakathi kunye nexesha elide.

Kwiindlela zangoko neziphakathi, i-creatinine phosphate kunye nee-carbohydrate zisetyenziselwa amandla. Kwindlela yexesha elide, zombini ii-carbohydrate kunye namafutha zinika umzimba wakho amandla.

Isimo seMetabolic, okanye i-metcon (okanye ngamanye amaxesha i-MetCon), isekwe kwiinkqubo zokusebenzisa ezisebenzisa iindlela zamandla ezikhawulezileyo neziphakathi.

Ukuziqhelanisa nemeko ye-Metabolic kufuneka kwenziwe ngexesha elithile kunye nokuqina kokusebenzisa ezi ndlela. Nge-metcon, umzimba unokutshisa ngokufanelekileyo ipetroli ngokusebenzisa amandla okumodareyitha kwiiseshoni zokuphumla ezinamandla aphezulu.

Zininzi iinkqubo ezithandwayo zokuzilolonga ezakhelwe kwimeko ye-metabolic, enje ngeCrossFit, Insanity, kunye ne-P90X. Kule nqaku, siza kuphanda ezinye zeenzuzo kunye neengxaki zokumisa umzimba, indlela yokwenza ngayo, kunye neminye imizekelo yokuzivocavoca kwe-metcon.

Loluphi uhlobo lokuzilolonga?

Kwiinkqubo zokumisa ukutya, amandla kunye nexesha olichitha usenza imithambo ngaphezu kohlobo lokuzilolonga olwenziweyo.

Inkqubo yokumisa imeko ye-metabolic kufuneka ibenomsebenzi wokumodareyitha, amandla okuqina, okanye zombini. Ukunikezelwa kwezi mfuno, kukho iintlobo ezahlukeneyo zokuzilolonga ezinokusetyenziselwa inkqubo ye-metcon. Oku kunokubandakanya:

• imithambo yomzimba ongaphezulu
• ukuzilolonga umzimba osezantsi
• umthambo opheleleyo
• ukuzilolonga kwe Cardio

Kwiinkqubo ezinjengeCrossFit okanye i-Insanity, kunokubakho iindlela ezithile okanye iindlela ezisetyenziswa rhoqo. Ukuthatha iklasi yeCrossFit, umzekelo, kunokubandakanya iseti ethile yokumodareyitha- okanye yokuqina okuphezulu kokuzivocavoca okufundiswe ngumqeqeshi.

Nangona kunjalo, uninzi lwezi nkqubo lusavumela inkululeko ethile ukuba ithathe isigqibo sokuba yeyiphi imithambo ongathanda ukuyisebenzisa. Isibonelelo senkqubo yokujongana nemetabolic kukuba inokuthi ilungiselelwe umntu ngamnye.

Uyenza njani imeko ye-metabolic

Zininzi iindlela zokuzilolonga onokuzenza ukulungiselela imeko ye-metabolic, kodwa nantsi imizekelo embalwa:

Iisekethe

Kule vidiyo, umqeqeshi unikezela ngesekethe yomzimba opheleleyo. Le mithambo yenzelwe ukwakha izihlunu kunye nokutshisa amanqatha ngokukhawuleza nangokufanelekileyo.

Kubaqalayo

Isiphaluka sokuqala somsebenzi sinokugqitywa kwimizuzu engama-12. Olu hlobo lokuzilolonga ngokulula lunokunceda ithoni kunye nokomeleza umzimba wakho osezantsi, umzimba ongasentla kunye nomxholo.

KwiCrossFit

I-CrossFit iye yaba ngumsebenzi owaziwayo ngokugqibeleleyo kule minyaka idlulileyo. Kule vidiyo, umqeqeshi ucacisa ezinye zeentshukumo ezisisiseko zeCrossFit kunye nesampula yokuzilolonga.

Phawula: Olunye uqeqesho lweCrossFit lunokuba nzima ngakumbi kwabaqalayo ukwenza. Soloko uqinisekile ukuba uziqhelanisa nefom efanelekileyo ukunqanda ukwenzakala.

Imetabolism kunye neHIIT

Nangona imeko ye-metabolic kunye noqeqesho lwexesha eliphakathi (HIIT) zihlala zisetyenziswa ngokungafaniyo, azifani ncam.

Isimo seMetabolic sichaza imithambo eyahluka ukusuka kumodareyitha ukuya kubunzulu obuphezulu. Iindlela zokuzilolonga zeMetcon zenzelwe ukuba zigqitywe kwimizuzu engama-20 kwaye zisebenzise ngokukodwa iindlela ezithile zamandla. Injongo yemeko ye-metabolic kukuphucula zombini iinkqubo ze-aerobic kunye ne-anaerobic.

Ukuzivocavoca umzimba kwe-HIIT kwenzelwe ukuba kwenziwe ngaphezulu kweepesenti ezingama-80 zenqanaba lesantya sentliziyo yakho, kulandele ixesha lokubuyisela. Ukuzivocavoca kuhlala kunamandla kwaye amaxesha okhethekileyo acacisiwe, rhoqo imizuzwana engama-20 ukuya kwengama-30.

Ukuziqhelanisa ne-HIIT luhlobo lwemo ye-metabolic- kodwa ayisiyiyo yonke imeko ye-metabolic HIIT.

Okuhle nokubi

Iinkonzo

Isimo seMetabolic yindlela elungileyo yokuphucula impilo yomzimba iyonke. Zininzi izinto eziluncedo kwinkqubo ye-metcon, kubandakanya:

• Ukuchitha ixesha elincinci kwindawo yokuzivocavoca. Uninzi lweenkqubo zenzelwe ukuba zigqitywe kwisithuba semizuzu engama-20. Oku kuthetha ukuba unokufumana umsebenzi osebenzayo ngaphandle kokuchitha iiyure kwindawo yokuzivocavoca.
• Ukutshisa iikhalori ngokufanelekileyo. Ukuziqhelanisa nemeko yokuhlengahlengisa kuyilelwe ukuba kwenziwe kumodareyitha ukuya kubunzulu obuphezulu. Inqanaba lentliziyo eliphezulu ngeli xesha lokuzivocavoca livumela umzimba ukuba utshise iikhalori ngokufanelekileyo.
• Ukuphucula ubunzima bemisipha. ibonakalisile ukuba zombini uqeqesho lokumodareyitha- kunye nokuqina okuphezulu kunokunciphisa ipesenti yamafutha omzimba. Ukongeza, ukuzilolonga rhoqo kunokusinceda sakhe izihlunu ezingaphezulu.
• Ukuphucula imetabolism. Isihlunu sitshisa iikhalori ezininzi kunamanqatha, esisinye sezibonelelo ezininzi zoqeqesho rhoqo lokuthoba ubunzima. Ukusebenzisa imeko ye-metabolic kwithoni yomzimba wakho kunokunceda ukuphucula imetabolism yakho.

Bendlela

Ngelixa azikho izinto ezininzi ezimbi zokuqalisa inkqubo yokuma komzimba, zinokubandakanya:

• Eyona nto ithambekele ekonzakaleni. Ukuqala inkqubo entsha yokusebenza akunangozi. Omnye u-2015 ufumanise ukuba uninzi lokonzakala komzimba olubafaka abantu kwigumbi likaxakeka kungenxa ye-overexertion, enokuthi yenzeke ngokungabikho kwemfundo okanye ukulungiswa.
• Isenokufuna izixhobo zomthambo. Ubulungu beGym, kunye nezixhobo zokuzivocavoca ekhaya, zinokubiza. Nangona kungekho ndawo yokuzivocavoca okanye izixhobo zobungcali ezifunekayo, zinokuba luncedo ekwenzeni inkqubo eyahlukileyo eyahlukileyo.
• Kuyangqinisiswa kwiimeko ezithile. Ukuzilolonga kuthathwa njengokukhuselekileyo kuninzi lwabemi. Nangona kunjalo, kuhlala kubalulekile ukukhangela ugqirha wakho ngaphambi kokuqala inkqubo entsha yokomelela komzimba.

Uza kubona nini umqeqeshi

Ukuba unomdla wokwenza imeko ye-metabolic kodwa ungazi ukuba ungaqala ngaphi, umqeqeshi wakho unokunceda.

Fumana i-ACE Pro sisixhobo esihle esivela kwi-ACE Fitness ekuvumela ukuba ukhangele abaqeqeshi abaqinisekisiweyo kwindawo yakho. Umqeqeshi wakho unokukunceda ufunde indlela yokwenza imithambo esisiseko ye-metcon ngokukhuselekileyo nangokufanelekileyo.

Ukuba unomdla wokujoyina inkqubo efana neCrossFit, iidolophu ezininzi zineejimi ezijolise kwiCrossFit (ebizwa ngokuba "iibhokisi"). Imephu esemthethweni yeCrossFit iqulethe iindawo zeCrossFit yokuzibandakanya kwindawo yokuzivocavoca kwilizwe liphela.

Umgca wezantsi

Isimo seMetabolic senzelwe ukubandakanya ukusebenza ngokulingene- kunye nokusebenza ngamandla okuphucula iinkqubo zamandla omzimba. Zininzi iintlobo zeenkqubo eziyimetcon, kubandakanya ukuzilolonga okudumileyo kweCrossFit.

Inkqubo yokulungisa imeko yemetabolic inokunceda ukugcina ixesha, ukutshisa iikhalori ezininzi, kunye nokuphucula impilo yakho yonke. Ukuba umtsha kwimeko ye-metabolic, umqeqeshi wakho unokunceda ukwakha inkqubo efanelekileyo kuwe.

Kwaye njengamaxesha onke, qiniseka ukubonisana nogqirha wakho ngaphambi kokuqala inkqubo entsha yokusebenza.