Uqeqesho lokunyamezela luyalela umzimba kwaye lulungele ukusebenza ixesha elide kwixesha eliphakamileyo. Ukubeka nje, sijwayele iimisipha, imiphunga kunye nentliziyo ukuba isebenze kwisigqi esinomlinganiselo nomthwalo omkhulu. Uqeqesho lokunyamezela luphawulekayo kuba lidla amandla amaninzi - litshisa amafutha - yingako kubaluleke kakhulu ukulahlekelwa isisindo. Kukho ubuninzi beengxaki zokuqeqesha intliziyo nokuphuhlisa ukunyamezela, phakathi kwazo kunzima ukuziqhelanisa. Kwinqaku, sithetha ngoqeqesho lokunyamezela ekhaya ngokukodwa kubasetyhini banoma yimuphi umdala kunye nomzimba.
Iintlobo kunye neempawu zokuqeqesha ukunyamezela
Iifom e-Aerobic eqhubekayo yokuzivocavoca
Ummeli oqhelekileyo wokuzivocavoca okuqhubekayo usebenza. Oku kuyindlela efanelekileyo kakhulu yokufumana i-aerobic umzimba wonke. Ingundoqo yokuzivocavoca kwe-aerobic kukuzalisa amandla ngenxa yempembelelo yokunciphisa i-oxygen.
Umzimba wabantu abangaqeqeshwanga abanako ukuqinisekiswa kwenkcitho efanelekileyo yamandla kuphela ngokuphefumula, ngoko kubandakanya ukuveliswa kwei-kilojoules ezifunekayo kwi-anaerobic glycolysis - ichithe iindawo ezinamafutha amaninzi ukuzalisa amandla okugcina amandla. Esi sizathu sokulahleka kwesisindo ngokukhawuleza ngexesha lokusebenza.
Umlinganiselo olinganayo umlinganiselo woqeqesho olo lufanele uhlale kwi-15-30 imizuzu. Ngenxa yoko, ukuqhuba ngaphantsi kwemizuzu engama-15 kwisantya esiphakathi ngokwenene akunakwenzeka. Umthwalo ofanelekileyo umthwalo kufuneka uhlale kwiiyure eziyi-1 ukuya kwi-3 - ukuhamba kwezemidlalo, ukuhamba ngokukhawuleza. Cingisisa ezi zikhokelo zesicwangciso somntu ngamnye.
ImiSebenzi eqhubekayo
Izenzo eziqhubekayo eziqhubekayo zihlakulela ngokukhawuleza i-muscular, cardiac nokuphefumula, kunye nokuqeqeshwa. Ukunciphisa ubunzima kule ngqungquthela yokunyakaza kulula.
Ininzi idla ngokubhekiselele ekusebenziseni i-aerobic. Ngokomzekelo, sebenzisa iimitha ezili-100 kwisantya esiphezulu, uze uhambe ngokukhawuleza. Kwakhona, sebenzisa umgama omnye kunye nokuphumla, ujike kwijog. Musa ukudibanisa lolu hlobo lwe-aerobic workout ngokunyamezela nge-cardio yexesha.
Intsingiselo yemimandla yoqeqesho oluqhubekayo kukuphuhlisa iimpawu ezinamandla, ukufezekisa umsebenzi owenziwe ngokuthi "andinako". Funda ukunyamezela impumelelo. Ngaphambi kokuqala koqeqesho, wena, umzekelo, faka i-bar-run 1 km kwisantya esiphezulu. Uphule uqeqesho kwixesha kwaye ucinge kuphela ngabo xa umzimba usebenza kumthwalo ophezulu. Ukumisa ngexesha lokuphumla kungenakwenzeka.
Ubunzima bezinto ezingafaniyo zoqeqesho oluqhubekayo ekunqobeni umyinge we-hypoxis, xa izitho zingenawo umoya-mpilo:
- ikhula phambi kwamehlo;
- yenza ingxolo ezindlebeni;
- kubonakala ngathi uya kuwela amanqanaba ambalwa kamva.
Ezi ziqhelo eziqhelekileyo. Akunjalo na ukuba ungayeki ukuphumla, ngoko ngokwenene unzima kunzima ukude ulahlekelwe ingqalelo. Qhubeka uhamba ngokukhawuleza uze uphucule, uphefumle ngokujulile uze uqhubeke nomjikelezo womthwalo olandelayo.
Ixesha lokuqeqeshwa lokunyamezela ekhaya
Indlela enhle yokuthuthumela, ukulahlekelwa ngumnqatha, ukuchukumisa umoya kunye nokuziva intlungu ecaleni lakho. Ngamaxesha okusebenza okungaqhelekanga kunzima ukuqonda, kwaye kubaluleke kakhulu - ukuziqhelanisa nomzimba. I-cardio complex complexes kunye nokuphumla ibonakala lula kuphela kwividyo kliphu, kuba umqeqeshi oqeqeshiwe usebenza. Izinto ezenzeka kuthi, iimantombazana eziqhelekileyo, zihlukile. Ngoko-ke, ungakhethi iindawo ezinzima kakhulu, qalisa ngokuphuhliswa kwamandla emisipha, udibanise ngentambo, uze uqhube kwi-Gillian Michaels.
I-Anaerobic Strength Uqeqesho Olukhuthazelayo
Khumbula, i-anaerobic yokusebenza yilawo xa umzimba ungasebenzi, kodwa iqela elithile le-muscle lilayishiwe. Oko kukuthi, ukuzivocavoca okuqhelekileyo kunye nesisindo esithe xaxa kwindawo yokuzivocavoca. Udidi loqeqesho luyilungiselelwe amandla okunyamezela - ukuphakamisa ubunzima obuninzi nangaphezulu, kodwa kungekhona ukulahleka kwesisindo.Kwi-anaerobic complexes, umzimba uthatha amandla ekuphenduleni kwe-glucose cleavage. Isitokisi saso sanele ngokwaneleyo ukuba "sondle" izihlunu kwaye singathinteli ugcino olutyebileyo. Ngokuqinisekileyo, ngokunyuka ngokweqile kweekgrikhi ezili-10 nangaphezulu kwakho kuya kunciphisa ubunzima, kodwa "omile" lo mfanekiso uza kunceda kuphela umzimba wokutya kunye nokutya kwezemidlalo.
Umthetho woqeqesho lwe-anaerobic uhlaziyo. Unokwenza inani elithile leendlela - usetha - kungekho ngaphezu kwemizuzu emihlanu nganye. Umyinge weesethi ezi-3 zemizuzu emithathu kwiqela le-muscle. Ngokomzekelo, ii-squats kwiindlela ezi-3 - oku kusebenzisayo. Ngeke ulahlekelwe isisindo, kodwa uya kupompa i-esile kunye neenqatha.
Uqeqesho olufanelekileyo lokunyamezela ekhaya
I-Rump Rope
Iiklasikhi ziqhutywa. Uqeqesho olulandelayo oluthandwayo luyintambo. Ewe, zama ukugxuma kumaxesha angaphezu kwama-50 ngesantya sokukhawuleza. Ewe, sele sele uphindaphinda u-30, ulwimi luxhomeke ehlombe. I-Skalka - yiloo nto nganye intombazana ifanele ukuyithenga ngomfanekiso omhle. Ezinye iinkqubo ezingama-50 kunye nama-100 ngamaxesha ahlukeneyo, kwaye inqeni iya kuncipha ngokukhawuleza ngeveki enye.
Ukuhamba ngokukhawuleza
Nsuku zonke, hlela eceleni ukuhamba nge mp3 mp3 imizuzu engama-30. Oku kuyilungiselelo elilula lokuzikhandla ngokomzimba. Uncedo ngokukhethekileyo ukuba ngaphambili wawukholisa impilo yokuhlala kunye neoli efanelekileyo.
Imihlanga entabeni
Amandla okuqhuma aqhubiweyo, intliziyo, ukuphefumla kunye nezihlunu zomzimba wonke. Fumana indlela ethe tye okanye ukhuphuke entabeni kwaye ukhuphuke ungene kwimitha engama-50, wenze yonke imizamo. Yehla ngezinga eliphantsi kwaye uphinde usebenze. Phinda ulandelelanise ukude ude. Qinisekisa ukuthatha ibhotile yamanzi kwaye uphuze kwiintlambo ze-sips ezimbalwa.
Amanyathelo
Izitebhisi yinto yethu yonke. Sibona amanyathelo - sikhuphuka izitebhisi. Akukho ziphakamiso, iindwendwe kunye neendlela zokuhamba. Ukugijima kwizitepsi kusebenza ngakumbi kunentaba. Ukuba le nqanaba lisehlangothini lwayo kunye ne-tribune ephakamileyo, lixesha lokulivakashela. Enye indlela engcono - ukuhamba kwezitebhisi kwisakhiwo esiphezulu. Ukuqala, kukho izithuba ezi-9-12 ezaneleyo.
Ezinye ii-squats kunye ne-push-ups
Umxube we-anaerobic kunye nomthwalo we-aerobic kukuqeqesha umsizi nokunyamezela. Imizuzu eyi-10 sipompa kunye neesile, nezandla, kwaye cinezela.
- 15 i-sit-ups + 10 i-push-ups
- Ukuphumla 30 imizuzwana
- 20 i-sit-ups + 10 i-push-ups
- Ukuphumla 45 imizuzwana
- 25 i-sit-ups + 15 i-push-ups
- Ukuphumla 60 imizuzwana
- 25 i-sit-ups + 15 i-push-ups
Le yindlela esheshayo yokuzisa umzimba ube yindlela enobuqili. Ukuzivocavoca akulula, senza ngendlela efanelekileyo. Awukwazi ukuzitshintshela kumda wezandla zakho, zitshintshe ngamadolo. Kufuneka wenze zonke iindlela kunye nobungakanani kulo qeqesho lokunyamezela. Ngaphandle koko, i "lifebuoy" esiswini kunye nompopu ogqithisayo akayi kuhamba naphi na.