Njengoba ihlobo lisondela, abaningi bethu balwela ukulahla lawo maphawundi engeziwe futhi babe nomzimba omncane, oqinile. Nakuba lingekho iphilisi eliwumlingo lokulahlekelwa isisindo, izindlela ezithile zokuqina zingasiza ukusheshisa inqubo futhi zilethe imiphumela ngokushesha okukhulu. Kulesi sihloko, sizohlola izindlela zokuqina ezisheshayo zokunciphisa umzimba ehlobo. Kusukela ekuzilolongeni okuphezulu kuya ezindleleni zokuqeqesha eziqondisiwe, ake singene emhlabeni wokuqina futhi sithole amasu asebenzayo okufeza imigomo yakho yokwehlisa isisindo.
Amandla Okuqeqeshwa Kwesikhawu Sokuqina Okuphezulu (HIIT)
Ukuvula Amandla e-HIIT Okunciphisa Isisindo Esisheshayo
Uma kukhulunywa ngokuchitha ngokushesha amaphawundi, ukuqeqeshwa kwesikhashana kwe-high-intensity (HIIT) kuthatha indawo emaphakathi. I-HIIT ibandakanya ukuqhuma okufushane kokuzivocavoca okunamandla okuhlanganiswe nezikhathi zokululama ezimfushane. Lolu hlobo lokuqeqesha alushisi ama-calories kuphela ngesikhathi sokujima kodwa futhi luyaqhubeka lushisa ama-calories ngisho nangemva kokuba usuqedile ukujima, ngenxa yomfutho we-metabolic elikunikezayo. Inhlanganisela yokuzivocavoca kwe-cardio namandla ekusebenzeni kwe-HIIT ibandakanya amaqembu amaningi emisipha futhi ikhulise ukusetshenziswa kwekhalori, ikwenze kube indlela esebenzayo neyonga isikhathi yokwehlisa isisindo.
Ukwakha Umjikelezo Wakho we-HIIT Wokunciphisa Isisindo Ehlobo
Ukuze usebenzise amandla e-HIIT ehlobo lokuncipha kwesisindo, kubalulekile ukudizayina umjikelezo ophelele. Qala ngokukhetha uchungechunge lwezivivinyo zenhliziyo namandla eziqondise amaqembu emisipha ahlukene. Lokhu kungafaka izivivinyo ezifana nama-Burpees, ama-jumping jacks, ama-squats, amaphaphu, nama-push-ups. Yenza ukuvivinya umzimba ngakunye ngomzamo omkhulu isikhathi esifushane, ngokuvamile cishe imizuzwana engu-20-30, kulandelwa isikhathi sokuphumula esifushane samasekhondi angu-10-15. Phinda lo mjikelezo imizuzu engu-15-20, kancane kancane ukhulise ukushuba nobude besikhathi njengoba izinga lakho lokufaneleka liyathuthuka. Khumbula ukufudumala nokupholisa kahle ukuze uvimbele ukulimala nokwandisa imiphumela.
Ukuqeqeshwa Okuhlosiwe: Ukuqopha Umzimba Wakho Ehlobo
Ukugxila Ekuqeqesheni Amandla
Ngenkathiizivivinyo ze-cardioidlala indima ebalulekile ekwehleni kwesisindo, ukuqeqeshwa kwamandla kubaluleke ngokulinganayo ekuqopheni nasekuqiniseni umzimba wakho. Ukuzivocavoca kokuqeqesha amandla, okufana nokuphakamisa izinsimbi noma ukuvivinya umzimba, kusiza ukwakha imisipha ethambile. Njengoba izicubu zisebenza kakhulu ngokwe-metabolic kunamafutha, ukwanda kwesisindo somzimba kuthuthukisa izinga lakho lokuphumula lokugayeka kokudla, okusho ukuthi ushisa amakholori amaningi ngisho nalapho uphumule. Ukwengeza, ukuqeqeshwa kwamandla kukhuthaza ukubunjwa komzimba okuthuthukisiwe, kukunikeza umzimba ozwakalayo futhi ocacile.
Ukuklama Uhlelo Lwakho Lokuqeqesha Oluqondisiwe
Ukuze usebenzise ngokugcwele ukuqeqeshwa okuhlosiwe kokuncipha kwesisindo sasehlobo, dala uhlelo olunokulinganisela kahle oluhlanganisa ukuvivinya amandla kwamaqembu emisipha ahlukene. Hlanganisa izivivinyo ezihlanganisiwe njengama-squats, ama-deadlift, ukucindezela amabhentshi, nemigqa, njengoba ehlanganisa imisipha eminingi ngesikhathi esisodwa, okwandisa ukushiswa kwama-calorie kanye nokukhula kwemisipha. Zimisele ukwenza izivivinyo zokuqeqesha amandla izikhathi ezingu-2-3 ngesonto, okuvumela ukuphumula okwanele nokululama phakathi kwamaseshini. Khulisa kancane kancane ukuqina nesisindo njengoba amandla akho kanye namazinga okuqina eqhubeka.
Iqhaza Lokudla Okunomsoco: Ukugqugquzela Uhambo Lwakho Lokunciphisa Isisindo
Ukondla Umzimba Wakho Ngokudla Okunomsoco
Nakuba ukuvivinya umzimba kunendima ebalulekile ekwehliseni isisindo, kufanele kuhambisane nokudla okulinganiselayo nokunomsoco. Ukuze ulahlekelwe isisindo ngendlela efanele, gxila ekunikezeni umzimba wakho uphethiloli ofanele. Khetha ukudla okuphelele, okungakacutshungulwa okunothe ngemisoco kanye noshukela omncane namafutha angenampilo. Faka izinhlobonhlobo zezithelo, imifino, amaprotheni anomzimba omncane, okusanhlamvu okuphelele, namafutha anempilo ekudleni kwakho. Khumbula ukuhlala unamanzi amaningi ngokuphuza amanzi amaningi usuku lonke, njengoba ukufakwa kwe-hydration efanele kusekela umzimba futhi kusiza ukulawula isifiso sokudla.
Ukulawula Ingxenye: Ukuthola Ibhalansi Elungile
Ngaphezu kokukhetha ukudla okunomsoco, ukulawulwa kwengxenye kubalulekile ekulahlekelweni kwesisindo. Qaphela ubukhulu besabelo sakho futhi uhlose ukudla uze waneliseke, ungasuthi ngokweqile. Zijwayeze ukulalela izimpawu zokulamba nokusutha komzimba wakho, futhi ugweme ukudla okungenangqondo. Ngokuqaphela inani lokudla okudlayo, ungakha ukushoda kwekhalori futhi usekele imigomo yakho yokulahlekelwa isisindo.
Isiphetho
Uma kuziwa ekwehliseni isisindo ngokushesha ehlobo, okuhlanganisa ukuqeqeshwa kwesikhashana kwe-high-intensity (HIIT) nokuqeqeshwa okuqondiwe endleleni yakho yokufaneleka kungaletha imiphumela esheshayo. Ukuzivocavoca kwe-HIIT kuhlanganisa amaqembu amaningi emisipha, kukhulisa ukushiswa kwekhalori, futhi kuthuthukise umzimba wakho. Ngaleso sikhathi, ukuqeqeshwa okuhlosiwe, okuhlanganisa ukuvivinya amandla, kusiza ukudweba umzimba wakho futhi kwandise imisipha ethambile. Kuhlanganiswe nokudla okunomsoco okugcizelela ukudla okuphelele nokulawulwa kwengxenye, lezi zindlela zokuqina zingakugqugquzela ukuthi ufinyelele imigomo yakho yokulahlekelwa isisindo. Khumbula, ukungaguquguquki, ukuzinikela, kanye nesimo sengqondo esihle kuyisihluthulelo sokuzuza imiphumela ehlala njalo. Ngakho-ke, yamukela inselele, hlala ugqugquzelekile, futhi ujabulele uhambo oluya ekubeni nempilo engcono, ekufanele!
Isikhathi sokuthumela: 03-19-2024
