Fat-evuthayo okusezingeni ngamandla ukuqeqeshwa isikhawu kwesisindo

Strong, umzimba toned - yinto abantu abaningi abazimisele ukuchitha amahora ku ejimini futhi egcina ngokwakha ngamandla. Phela, sibalo mafutha sekuyisikhathi eside saphela nje imfanelo enhle - ezemidlalo bekwi ngokuyinhloko kwabantu ukuphila okungcono.

Modern ukuqina abafundisi ukunikela eziningi trainings ezahlukene. Futhi kule minyaka yamuva sekwande kakhulu okuthiwa ephezulu umfutho ukuqeqeshwa isikhawu. Bathembisa Imiphumela esheshayo nge Ukuphumula zokukhekheleza.

Yiqiniso, abantu abaningi ufuna ukwaziswa okwengeziwe ngale uhlelo ukuqeqeshwa. Yini umzimba afaneleka? Kungenzeka yini ukuba ukuqhuba ephezulu umfutho ukuqeqeshwa isikhawu ekhaya? Kungakhathaliseki noma cha zinikeza umphumela esheshayo? Yiziphi izinkinga ezingase zibhekane nazo saqala? Izimpendulo zale mibuzo abafundi abaningi.

High-amandla ukuqeqeshwa isikhawu: kuyini?

Okokuqala, ake ukubhekana ne lisho ukuthini igama elithi. High umfutho ukuqeqeshwa isikhawu - uhlelo kuqhathaniswa entsha efaka phakathi cardio esebenzayo lapho enye ngamandla imithwalo.

Ukuqeqeshwa ngempela kuhilela iDemo okukhulu session cardio, okuyinto ke kulandelwe ukuqeqeshwa amandla. Ngakho, imisipha zihlale senzo, kodwa inhliziyo uthola impumuzo iDemo. ukuqeqeshwa isikhawu - uhlobo ukushaqeka emzimbeni. Kahle wacosha uhlelo umzimba ikuvumela ukuthi usebenzise isitho izinhlelo ezahlukene ngokuphelele, okuyinto nakanjani asithinti nje kuphela ukuma kodwa futhi wonke umzimba.

ISEBENZA KANJANI LENDLELA?

Eqinisweni, ngokuyisisekelo ephezulu umfutho ukuqeqeshwa isikhawu ulula. Njengoba yaziwa, ukuze okusheshayo kwesisindo kuyadingeka ukuhlakaza ishayela ukuba esiphezulu - okwamanje somzimba-mpilo ukusetshenziswa inyuka ngezinye izikhathi, okuyinto sihambisana namachibi amaseli fat. Ngokwemvelo, ngoba lesi sivivinyo okudingeka uyenze okukhulu, ngoba emzimbeni has ukuqala ukusebenzisa esikhululekile imithombo yamandla, okungukuthi amafutha ongama.

Ngemva kwesikhathi isethi cardio kulandele amandla imithwalo. Ukuqeqeshwa ezenzeka izinga maphakathi noma kancane, kodwa ngenxa umthwalo imisipha imvamisa ishayela inakekelwa. Amafutha ngenkuthalo ashisiwe ngesikhathi Amazing, futhi ngisho nangemva kwalo. Phakathi umsebenzi kukhona ezicekeleké kwemisipha izicubu kanye ekupheleni umsebenzi, umzimba ubuyisela yemisipha ngalesikhatsi kuchutjekwa nekwenta zisebenzisa amandla ethathwe amafutha.

Tabata for ngokushesha nokulahlekelwa amafutha

Tabata - ukuqeqeshwa ngempela okuqhubekayo, olwakhiwa e-Institute of Ukufaneleka eTokyo iqhaza Dr. Izumi Tabata. Lena iDemo umsebenzi Uhlelo ehlala cishe imizuzu engu-4. Kukholakala ukuthi phakathi nalesi sikhathi umuntu kungaba isikhathi esilinganayo kilojoule njengoba ngesikhathi evamile angu-45 Amazing.

Isifundo ihlukaniswe izigaba ezimbili:

• Isigaba sokuqala ihlala imizuzwana 20. Ngalesi sikhathi, umuntu kufanele ukuba senze konke okusemandleni, uzama ukwenza 30-35 ezinikezwa we umsebenzi othize.
• Isinyathelo sesibili, ukunciphisa, ihlala angu-10. Ngalesi sikhathi, sincoma usheshe kungasiza ukunciphisa kwenhliziyo Breather kancane.

4 amaminithi umuntu ophethe ukwenza 8 amasethi zokuvivinya umzimba ezahlukene ezine (izikhathi ezimbili). Izivivinyo akhethiwe kuye ukulungiswa umuntu. Njengoba Bathi bona abafundisi, ngomzuzu-4 Amazing empeleni nemiphumela, kodwa inqubo accustoming umthwalo umzimba futhi isikhathi kumele lenyuke.

ukugijima Isikhawu noma indlela Valdemar Gerschler

Isikhawu egijima namuhla indlela kuqhathaniswa ethandwa. Uhlelo lamiswa kudala ngo-1939 Umqeqeshi abanolwazi Waldemar Gerschler. Ingqikithi yalolu hlelo ulula - kuqala udinga ngokushesha ukusebenzisa ibanga ngamamitha 100, bese ukunikeza isikhathi umzimba ukuba ululame kancane. Isikhathi ukuphumula ihlala cishe imizuzu engu-2. Yiqiniso, umgijimi akumelwe uchithe isikhathi umile - efanelekayo usheshe noma yimuphi omunye umsebenzi. Kubalulekile ukuzama ukwehlisa izinga inhliziyo ku-120 ngomzuzu, khona-ke futhi, ungaphinda umjaho okusheshayo. Ukuqeqeshwa kuthatha imizuzu engu-20.

Amageyimu Isivinini noma fartlek

Lolu hlelo sidalwe eSweden - kuba ngosizo abasubathi ukulungiselela imidlalo yama-Olympic. Fartlek kuhilela amanye elementi mncintiswano, ngakho-ke, kumelwe athathe ingxenye abantu okungenani ababili. Uhlelo unezigaba eziningana:

• imizuzu Okokuqala eziyishumi ukugijima (kuyasiza ukuxoxa kwemisipha ezilungiselela umzimba ngoba ukucindezeleka).
• Lokhu kulandelwa imizuzu 10 ukugijima olujulile, lapho umuntu efuna ukusebenzisa ngejubane esiphezulu.
• Lokhu kulandelwa break iDemo, enikeza ithuba ukubamba umoya wakho - imizuzu 5 usheshe.
• abasubathi Landelayo ukusebenzisa amamitha 100 emgceni locondzile.
• Enye amamitha 100 uhlanga, kodwa emthambekeni phezulu.
• Isigaba sokugcina - imizuzu 5 usheshe ukuze kancane kancane kancane kwenhliziyo.

Yiqiniso, lolu hlelo lokusebenza asifanele Wabasaqalayo, kusukela mthwalo ngempela okukhulu.

High-amandla fat-evuthayo ukuqeqeshwa isikhawu ehholo

Yiqiniso, kungcono kakhulu ukunquma ukuthi benzeni ejimini ngaphansi kokuqondisa ngomfundisi abanolwazi ayoyikhetha izivivinyo futhi umfutho wabo, uyonika amathiphu ambalwa awusizo. By the way, amandla cardio egumbini ziyahlukahluka. Ngokwesibonelo, imiphumela emihle ukunikeza ephezulu umfutho ukuqeqeshwa isikhawu ku-ellipsoid nezinye simulators.

Ngaphezu kwalokho, lolu hlelo zingase zihlanganise umsebenzi nge barbell, dumbbell, ekhwela ngentambo nezinye imithwalo okunzima nokuzala ekhaya. Olunye uhlobo ukuqeqeshwa - isibhakela, lapho usizo Umqeqeshi nawo uyadingeka.

umfutho high ukuqeqeshwa isikhawu ekhaya; azikho ngempumelelo?

Abantu abaningi banesithakazelo imibuzo ephathelene nokuthi kungenzeka ukusebenzisa amacebo afanayo ekhaya. Yiqiniso, yebo. Ngokwesibonelo, ungathola amavidiyo ezingenakubalwa zokuvivinya umzimba ngempumelelo - Ungadlala nabo ngendlela efanele.

Ngaphezu kwalokho, isikhawu egijima kanye umzimba ngentambo futhi ukukusiza ngokushesha unciphise umzimba futhi ngcono uhlelo senhliziyo nemithambo yegazi. Yiqiniso, Wabasaqalayo ukuncoma okungenani izikhathi ezimbalwa ukuvakashela ejimini futhi ukhuluma nobani ofundisa - kuyokusiza ukuba ukhethe isethi ezifanele kakhulu umzimba bese ungase uprakthize ngokuzimela.

Yiziphi izinzuzo ukuqeqeshwa isikhawu?

Kuyini ephezulu umfutho ukuqeqeshwa okukhethekile isikhawu? Uhlelo has eziningi eziwusizo:

• It is wafakazela ukuthi ngesikhathi lezi zifundo amafutha uyaphakama ngokushesha kane kunokuba, isibonelo, phakathi kahle ukusebenza.
• Against ngemuva ukusebenzisa njalo kukhona umzimba esasizosheshisa, okuyinto evimbela sebethule fat esikhathini esizayo.
• imisipha womuntu waqina (lokhu kusebenza futhi imisipha yenhliziyo), kwandisa ukukhuthazela.
• Phakathi nenkathi yokuthola (mayelana 24 amahora ngemuva kokuphela umsebenzi) umzimba uyaqhubeka ukuchitha kakhulu kilojoule.
• Ukuqeqeshwa kungaba kwenziwe ngaphandle izimpahla ezibizayo.
• Session ihlala imizuzu akukho kuka 20-30, kanye nesidingo ukubhekana izikhathi 3-4 kuphela ngesonto.

Izimo ukuthuthukiswa amasu

Yiqiniso, ngaphambi kokuba ngiqale ukwenza noma yini Amazing kufanele uthintane nge onguchwepheshe. Ngokushesha kuba ukusho ukuthi Wabasaqalayo in ukuqina kungenzeka ingalungeli umzimba okunjalo. High-amandla ukuqeqeshwa isikhawu, namanje eyenzelwe abantu asebavele abanye nakho nokuqeqeshwa. Uma ufika ejimini okokuqala, kufanele kuqala ezilungiselela umzimba, wahlanganyela iqhinga elula.

umfutho high ukuqeqeshwa isikhawu is contraindicated kubantu nge izifo ezingathi sína kwababhemayo of the system zemisipha kanye uhlelo senhliziyo nemithambo yegazi. Ngaphezu kwalokho, kusukela ukuqeqeshwa ukunikeza, uma sikhona isizathu esikhathini nokuvuselelwa emva ukulimala. Awukwazi ukusebenzisa lesi simiso uma ukukhuluphala ezinzima kakhulu - okokuqala kuzomele ulahlekelwe ukuqeqeshwa isisindo ejwayelekile kanye kuphela bese uqhubekela phambili ngaphezulu izifundo olunzulu.

Kanjani ukudla ngesikhathi ukuqeqeshwa?

High-amandla isikhawu ukuqeqeshelwa nokulahlekelwa amafutha siyasebenza ngempela, kodwa akukho isici esingabalulekile kangako yokulwa isisindo okweqile kuyinto yokudla efanele. Ukuze kuzuzwe inzuzo egcwele imisebenzi yezemidlalo kubalulekile ukuze ulungise ukudla.

Empeleni, isazi izeluleko imenyu kukhona ejwayelekile muhle. Kufanele makudle ukudla amaprotheni kanye nokudla okune carbohydrate ayinkimbinkimbi (wokudla, oatmeal, izithelo nemifino, ngaphandle amagilebhisi amnandi). Kufanele silinganisela ushukela, ehla kanye nezinye izimpahla Baked.

Akunconyelwe ukudla ngokushesha ngaphambi Amazing. By the way, kungcono ukwenza umsebenzi ekuseni noma ntambama. imizuzu engu-15 ngemuva kokuphela isidingo ukubuyisela ibhalansi carbohydrate - ke ngeke ivumelane ingilazi yesiphuzo se-apula noma orange juice, izithelo ezisawolintshi. Okulandelayo udinga ukubuyisela amasheya namaprotheni ukuze ugweme ukuthuthukiswa umphumela catabolic, lapho umzimba ahlahlele siqu kwemisipha izicubu zawo. Ngemuva kwemizuzu engu-40, udinga ukuthatha ukudla amaprotheni noma amaprotheni Shake. Ngemva kwamahora 1.5 ungakwazi uqhubekele kwasemini noma dinner lapho, futhi, kufanele kufake protein ne-carbohydrate ukudla (isib inkukhu webele kanye ulethisi).

Imininingwane engeziwe ewusizo

Fat-evuthayo ephezulu umfutho ukuqeqeshwa isikhawu ukunika imiphumela emihle. Nokho, abantu bayayalwa ukuthi ukulandela imithetho:

• Ukuqeqeshwa ayikwazi ukuqala ngaphandle pre-Ukushisa gaphambi. Lokhu awasebenzi kuphela nalesikhathi, kodwa futhi yimuphi omunye izinhlelo. Okokuqala, ungathatha gijima dlala, bese ukwenza ezinye umzimba yokwelula imisipha. Le ngxenye ukuqeqeshwa kuzothatha Ningabizi lutho ngaphezu kwemizuzu engu-10, kodwa ngeke kakhulu ukunciphisa ubungozi bokulimala.
• Ngesikhatsi sesifundvo udinga qiniseka ukuthi bathwale amanzi. Inqwaba akudingekile ukusebenzisa, kodwa ngezikhathi ezithile, qiniseka ukwenza sips ambalwa.
• Omunye kufanele sikukhumbule ngaso sonke isikhathi ukuthi kungakanani okufanele kuhlale ephezulu umfutho ukuqeqeshwa isikhawu. Wabasaqalayo - kuba imizuzu 10. Njengoba kwanda ukukhuthazela isikhathi zingandiswa, kodwa ngeke ikwazi ukubekezela imizuzu engaphezu kwengu-30. Zibandakanye isidingo 3-4 izikhathi ngesonto, futhi noma kunjalo hhayi kaningi. ukusebenzisa kakhulu njalo futhi eside kokuzama futhi zilimaza abantu imisipha.
• Kubalulekile ukukhetha umsebenzi kwesokudla futhi kakhulu aliveza ekilasini. Njengoba Bathi abafundisi ongumakadebona, ngomzuzu-10 Amazing lapho umuntu enza konke kungenzeka, kuba kuphumelela kangcono kunokuthi ngomzuzu-40 30 noma isifundo emandleni phansi.

Kuyaqondakala ukuthi ephezulu umfutho ukuqeqeshwa isikhawu, kanye nanoma yimuphi omunye izinhlelo ukufaneleka, abakwazi ukunikeza imiphumela esheshayo. Ukusetshenziswa fat mass kanye muscle kukhula kwenzeka kancane kancane, njengoba kufakazelwa Izibuyekezo eziningi. Thola njalo udle kahle - kungcono indlela kuphela ukuthuthukisa sibalo.