Ungaqala kanjani ngokuqina okufanele?

Okufanelekile, uma kwenzeka udinga ukuthuthukisa ukuqina kwakho okujwayelekile nempilo, udinga ukwenza inhloso ukuzivocavoca cishe izinsuku ezi-5 ngesonto, iNkosi uHancock, i-ACSM-CPT, umqeqeshi we-sweat 2 Success uvuliwe.I-NEOU, isevisi yokusakaza yezempilo, itshela i-Health. Lokho kungase kuzwakale njengokuningi, kodwa manje akusadingeki ukuba usuku ngalunye luqine, futhi ukuzivocavoca kwakho kungase kube okokugcina kuze kube yimizuzu engama-30.
Ukuthi uthola kaningi kangakanani kuncike ekutheni ujabulele impilo kanye nesikhathi ositholayo, futhi. Uma umusha ekuzilolongeni, isibonelo, qala ngenjongo encane, njengokuhamba ngezinyawo izinyathelo ezingu-10,000 ntambama okungenani izinsuku ezingu-5 ngeviki. Noma, uma uhlelo lwakho lwezikhathi lungakuvumeli izinsuku zokuzivocavoca ezi-5 ngesonto, inhloso yezinsuku ezi-3 futhi uqaphele uma ungenza lawo makilasi ashube kakhulu.
Uzodinga futhi ukushintshanisa ukuthi yiziphi izitayela zokujima ozenza ngezinsuku ezi-5. Uma ukwazi, hlela izinsuku ezi-2 noma ezi-3 ze-aerobic futhi uchithe okuphambene noma izinsuku ezi-3 ufunda ngogesi.
Uma wenza izinqubo zokujima ezimbalwa phakathi nesonto, ungahlanganisa ugesi kanye ne-aerobic ngezinsuku zomuntu (cabanga: ukugijima imizuzu engama-20 okubonwa ngendlela yemizuzu engama-25 yokufunda isisindo). I-High-depth c language school (HIIT) noma ama-circuit Workout routines nawo angasiza ekunciphiseni ukubuyiselwa ngesikhathi, njengoba noma kunjalo kunikeza uhlaka lwakho isikhathi sokujuluka, uKristian Flores, CSCS, umqeqeshi kagesi osuselwe ngokuphelele e-NYC kanye ne-conditioning, utshela abezempilo. .
Futhi njengoba kulinga ukwethemba ukuthi amaphupho empilo yohlobo olulodwa ancike kwesinye sendlela yokujima enomusa, gcina lokhu engqondweni: noma ngabe unenhloso yokwehlisa isisindo noma ukwakha ugesi, kusemqoka ukufaka i-aerobic ngayinye nesisindo noma imfundo kagesi ohlelweni lwakho lokuzivocavoca.
Ekugcineni, nokho, indlela ohlela ngayo izinhlelo zakho zokujima kanye nalokho okwenzayo ezindleleni zokuzivocavoca zomuntu kufika kanye kulokho okujabulela kakhulu kukho, kusho uFlores. Uma uzonda i-HIIT, yidlulise. Uma uthanda ukudansa nokuhamba ngebhayisikili, kudlule. Ukuthola injabulo ekuzilolongeni kwakho kuzokugcina ubuya ukuze uthole umjuluko omkhulu futhi kubangele imiphumela.

Okufanele ukwenze kuma-cardio Workouts:
Ake sibone ukuthi iyiphi imishini yokuzivocavoca esetshenziswayo ukwakha i-Cardio Zone!

I-American Heart Association incoma amaminithi ayikhulu namashumi amahlanu okuzilibazisa okujule okumaphakathi okuhambisana neviki (lokhu imizuzu emihlanu, imizuzu engama-30 yokuzilolonga), noma imizuzu engamashumi ayisikhombisa nanhlanu egcwele yokuzilibazisa empilweni ehambisana neviki. Ukusebenza ngaleli digri kuvumela ukubamba inhliziyo yakho ye-coronary iphilile ngasikhathi sinye njengokukusiza ukuthi ulwe nezimo ezahlukahlukene ezifana nesifo sikashukela. Futhi, ivumela ukuphakamisa isimo somqondo wakho kanye nokuthukuthela futhi ithuthukise impilo yethambo lakho.
Uma uhlinza izinsuku ezi-3 ngeviki, hlose ukuthi izindlela zakho zokujima zibe nzima kakhulu, kusho u-Hancock. Uthi: “Lapho kujula, isikhathi sokujima siba sifushane. "Uma udinga imidwebo isikhathi eside, dlula ekujuleni kokuncipha."
Impela okwenzela i-aerobics futhi kuza ngqo kulokho ofuna ukukwenza, kusho u-Hancock. Kungakhathaliseki ukuthi lokhu ukudansa, ukuhamba ngebhayisikili, ukugijima, ukugibela, noma ukuhamba ngezinyawo phezulu naphansi ezitebhisini eziya ebhilidini lakho le-condominium-uma kukhulisa imali yakho yenhliziyo ngakho-ke kubalwa njenge-aerobic.
U-Hancock no-Flores bayavuma ukuthi izindlela zokujima eziphezulu eziluhlaza nezinamandla yi-HIIT ne-Tabata. I-Tabata imodeli enzima kakhulu ye-HIIT engaqedwa ngaphandle noma ngezisindo. Kuhlanganisa ukusebenza imizuzwana engu-20, ukuphumula angu-10, nokuphinda imizuliswano evamile engu-8.
Abasubathi be-Elite basebenzise imfundo yolimi lokuhlela iminyaka eminingi ukuze bathuthukise ukusebenza kwabo kukonke nangesizathu esiqondile. Ngenkathi unyawo luqhubeka nokuba ukuqeqeshwa kwe-aerobic kwe-top-notch, imfundo yolimi lokuhlela yenza lokho ongakwazi ukuhamba ngezinyawo: inikeza ukuzivocavoca kwe-cardio kanye ne-anaerobic ngayinye. Ngamagama ahlukene, i-Tabata ne-HIIT ingashisa amafutha, ithuthukise isimo senhliziyo nephaphu, futhi yakhe imisipha ngesikhathi esisodwa.
Ngenxa yokuthi usebenza kanzima ngenxa yezindlela zokujima ze-HIIT, ungakwazi ngaphandle kobunzima ukudweba umjuluko oqinile emizuzwini engama-25 ukuya kwengama-30. "Okubaluleke kakhulu, udinga ukukhombisa ukucabangela kwe-HIIT njengokusebenza emizameni eminingi ekuyisa kulowo muzwa [ongakhululekile] obese unikeza ukuphulukiswa kwakho ukuze ukopishe imizamo," kusho uHancock.

Okufanele ukwenze ukuze uthole ukujima kwamandla:
Bona ukuthi iziphi izisetshenziswa ezitholakala ku-Strength Zone yamajimu ochwepheshe?

Ungenza ukugxila komzimba okuphezulu, okuphansi, noma okuphelele ezinsukwini zakho zokuqeqesha amandla. Ukuze uthole okuningi ekusebenzeni kwakho kwamandla, uFlores uphakamisa ukuvivinya umzimba okubili kwemizuzu engama-30 okuqondise wonke umzimba futhi kufaka phakathi ukunyakaza okuhlangene—lokho kuzivivinya okusebenza imisipha eminingi ngesikhathi esisodwa.

“Njengoba uqina, hlose ukukhulisa umthamo weseshini yakho, okusho ukwandisa isisindo esisetshenzisiwe kanye nenani eliphelele lokuphindaphinda umsebenzi ngamunye,” kusho uFlores. Ukuqhubekela phambili ngale ndlela kuzoholela ekuzuzeni amandla angcono kanye nokwakhiwa kwemisipha ethambile.
Uma unezinsuku eziningi zamandla futhi ufuna ukuhlephula (ikakhulukazi uma ubheke ukwakha imisipha), ungenza usuku lomzimba ophezulu kanye nosuku lomzimba ophansi, okusikiselwa u-Hancock.
Ngalezo zinsuku eziphezulu zomzimba, cabanga ngokujima nokudonsa, kusho uHancock. Ukunyakaza kwe-push kufaka phakathi ukusunduza, ukucindezelwa kwesifuba, noma izimpukane zesifuba. Ukuzivocavoca okudonsa kuhlanganisa imigqa, ukudonsa, ukudonsa phansi, kanye nababhukudi noma amadoda amakhulu. Ungakwazi futhi ukuxuba ukunyakaza kwe-bicep ne-triceps kulezi zinsuku, kusho u-Hancock. Ngosuku lomzimba ophansi, cabanga ngokwenza ama-squats, amaphaphu, nama-hinge exercises, njengama-deadlifts, uyaphakamisa.

Uyini Umehluko Phakathi Komshini wakwaSmith kanye Nezisindo Zamahhala kuma-squats?

I-Hack Squat noma i-Barbell Squat, Iyiphi “Inkosi Yamandla Omlenze”?

Uzithatha nini izinsuku zokuphumula:

Ukuvumela okungenani usuku olulodwa noma usuku lokuphumula kubalulekile ukuze uvumele uhlaka lwakho lube ngcono futhi lwakhe kabusha. U-Hancock uncoma ukutadisha imali yakho yokuphumula yenhliziyo yenhliziyo (RHR) ukuze ukwazi ukubona ngenkathi ululame ngokuphelele futhi uzilungiselele ukubhekana nendilinga elandelayo yokuzivocavoca.
Ama-tracker amaningi ezempilo nama-smartwatches azocula imali yenhliziyo futhi eze nemininingwane yemali yakho yokuphumula. I-RHR yakho iwuchungechunge lwezikhathi lapho inhliziyo yakho ishaya khona lapho uziphumulele. Indlela ye-RHR ephansi lapho inhliziyo yakho yenhliziyo iphampa igazi elengeziwe ngomzamo omncane kakhulu. Lesi isignali eyingqayizivele yokuthi uba nempilo, futhi inhliziyo yakho yenhliziyo iya iba namandla.
Uma ulandelela i-RHR yakho njalo, ungaqaphela ukuthi ihlala iphindaphindeka amahora noma mhlawumbe izinsuku ngemva kokujima okunamandla. Lokho kwenzeka nsuku zonke, nokho uma kwenzeka i-RHR yakho ingamabhithi amahlanu ngokuya ngomzuzu (bpm) noma ngaphezulu ngaphezu kwe-RHR yakho evamile, lapho-ke uzobe uziqeqesha ngokweqile. Thatha noma yiluphi olunye usuku lokuphumula bese ulinda kuze kube yilapho i-RHR yakho ibuyela enkokhelweni yayo yansuku zonke ngaphambi kokuphindela ejimini.
Ngenkathi izinsuku zokuphumula ziphakamisa isikhathi ngaphandle komsebenzi ovela ku-aerobic namandla, akuphakamisa ukuthi kufanele ungenzi lutho ngaphandle kokungabaza. Sebenzisa izinsuku zakho zokuphumula ukuze uginqike igwebu, uzelule, noma wenze ukunyakaza okuthambile njengokuhamba unqamula ibhulokhi ukuze igazi lakho ligeleze, kusho u-Hancock.
"Cishe ukunakekela uhlaka lwakho ukuze ukwazi ukukhiqiza imizamo eqondisa izinjongo zakho, kungakhathaliseki ukuthi liyaqina noma liyaqina, liyakha izicubu ezithambile, liyaqina, noma lehlisa isisindo," esho. "Kubalulekile ukuthi abantu banake imizimba yethu, futhi kubalulekile ukuthi uyihlanganise futhi ufake nokuhlukahluka."
Uma uthanda ukugijima, uyaqhubeka nokudinga ukufaka ukuqeqeshwa okumbalwa. Uma uthanda ukuphakamisa izinsimbi ezisindayo, uyaqhubeka nokudinga ukukhuphula imali yenhliziyo yakho nge-aerobic eyengeziwe. "Imizimba yethu kufanele ihambisane nama-stressers, ngakho-ke kubalulekile ukuhlanganisa lezi zingcindezi ukuze kugcinwe ukuguqulwa kohlaka," usho kanje.