Ukuzilolonga rhoqo kuye kwabonakala kunceda ekunyuseni amanqanaba amandla kunye nokuphucula indlela oziva ngayo. Kusenokunxulunyaniswa nezinye izibonelelo ezininzi zempilo, kuquka umngcipheko ophantsi wezifo ezingapheliyo.
Ukuzilolonga kuchazwa njengayo nayiphi na intshukumo eyenza izihlunu zakho zisebenze kwaye ifuna umzimba wakho utshise iikhalori.
Ukuzilolonga kuye kwabonakala kuneengenelo ezininzi zempilo, emzimbeni nasengqondweni. Kunokukunceda uphile ixesha elide. Umthombo oThembekileyo.
Namhlanje siza kuthetha ngemithambo ye-cardio elishumi onokuyenza ejimini.
Ulwazi olusisiseko lokuzilolonga nge-aerobic: ukuqina okuphezulu kunye nokuqina okuphantsi
Ukuzilolonga ngentliziyo kunye nokuzilolonga nge-aerobics ngokubanzi zahlulwe zibe ziindidi ezimbini: uqeqesho oluphezulu lwexesha lokuzivocavoca (HIIT) okanye ukuzilolonga nge-aerobics oluphantsi kwe-intensive steady-state (LISS). Iinjongo zakho zokomelela komzimba ziya kugqiba ukuba loluphi uqeqesho lwe-cardio oza kulusebenzisa kwinkqubo yakho yokomelela komzimba.
Uqeqesho lweXesha eliPhakamileyo loBunzima (HIIT)
- I-HIIT iquka amaxesha amafutshane oqeqesho oluphezulu olulandelwa luqeqesho oluphantsi. Ukuzilolonga kwe-HIIT kufutshane, kudla ngokuba phakathi kwemizuzu eli-10 ukuya kwengama-30, kwaye kubandakanya ixesha lokuzifudumeza kunye nexesha lokuphumla. I-85-95% yesantya esiphezulu sentliziyo, ilandelwe yi-65-75% yesantya esiphezulu sentliziyo.
- Iingenelo zitshisa iikhalori/amafutha, ziphucula impilo yentliziyo, kwaye zonyusa izinga le-metabolism.
- Ukuba utya iiproteni/iikhalori ezaneleyo, ungagcina kwaye wakhe izihlunu. Ngokubanzi, ukutshisa amafutha kukhethwa kuneLISS, nangona kusaphikiswana ngako kuluntu lokuqina komzimba ngenxa yezifundo eziphikisanayo.
- Ngokwesiqhelo kubantu abaqheliselayo abaphucukileyo, kodwa nabaqalayo banokuzuza
I-Stay-intensive steady-state (LISS)
- I-LISS luhlobo lomthambo we-aerobic oquka imizuzu engama-30 ukuya kwengama-60 yomthambo ophantsi ngamandla aphantsi ngamandla azinzileyo naphantsi. Oku kudla ngokwenziwa kwiimashini ze-cardio.
- 65-75% yesantya esiphezulu sentliziyo
- Iluncedo ekuphuculeni ukunyamezela, ukuchacha/ukuvuselelwa emva kokwenzakala, kunye nokutshisa iikhalori ixesha elide.
- Ifanelekile kwabaqalayo okanye abo baneengxaki zamalungu.
- Abakhi bomzimba badla ngokusebenzisa izivivinyo zeLISS (ezifana nokuhamba) ukuze batshise iikhalori ngokwenza izivivinyo eziphantsi, ngaloo ndlela bethintela i-cortisol ephezulu.
Olunye uphando luthelekise iindleko zeekhalori zoqeqesho lwamandla, uqeqesho olusebenzisa ixesha elide, kunye noqeqesho olusebenzisa i-aerobic olusebenzisa amandla aphantsi kwi-treadmill kunye ne-cycling ixesha elifanayo. Iziphumo zibonise ukuba ukuzilolonga kwe-HIIT kutshise iikhalori ezininzi kakhulu kunoqeqesho lwamandla, ukubaleka, kunye ne-cycling. Ukuzilolonga okunamandla kunye nokuphumla kubonakala ngathi yeyona ndlela isebenzayo yokutshisa iikhalori ngokukhawuleza.
Imithambo ye-Aerobic eyi-10 ephezulu: ukusuka ekukhanyeni ukuya ekuqineni
Ukuzilolonga okusebenzayo kwe-cardio kufuneka kuquke ukuzifudumeza, ukuzilolonga okuphambili, kunye necandelo lokuphumla.
1. Ukuhamba ngokukhawuleza okanye ukukhwela ibhayisekile kancinci (ubunzima obuphantsi)
Mhlawumbi eyona ndlela ilula yokuzilolonga nge-cardio kukuhamba! Ungatshintsha ukuhamba ngebhayisekile kancinci, ukudada ngokukhululeka, okanye olunye uhlobo lokuzilolonga olungenampembelelo ingako ngokuhamba ngokukhawuleza. Kumntu onobunzima obuziikhilogram ezili-150, ukuhamba ngokukhawuleza, okumalunga neemayile ezili-3.5 ngeyure, kutshisa malunga neekhalori ezingama-260 ngeyure.
- Hamba ngokukhawuleza (okanye uqhube ibhayisekile kancinci) ngaphandle okanye kwi-treadmill (okanye ibhayisekile) ngesantya esithe chu.
- Gxila ekuqhubekeni ngesantya esifanayo ngamaxesha onke.
- Imizuzu engama-30-60
- Yongeza irempu (okanye enye indlela yokumelana) kwi-treadmill, okanye khetha indlela yokuhamba enzima ngakumbi eneenduli/amathambeka ukuze ufumane iindlela eziphambili okanye ezinzima ngakumbi.
2. Iluphu yokuseta kwakhona
Kukho ezinye iindlela eziphucukileyo ngezantsi, kodwa le cardio yokuziqinisa kwabaqalayo ilula kwaye iyasebenza. Into entle malunga nokuziqinisa kukuba ungayenza naphi na, kungekuphela nje ejimini. Emva kokuzifudumeza, gqiba iseti enye yomthambo ngamnye, uze uphinde kabini ukuze wenze imijikelo emithathu iyonke. Ukuze wenze isicwangciso sibe nzima ngakumbi, zama ukongeza ubunzima kwimithambo yakho, ukongeza imithambo eyongezelelweyo, okanye ukongeza imijikelo kumjikelo wakho.
- Zifudumeze ngokuhamba ngokukhawuleza kwi-treadmill imizuzu emi-5 (2-3 MPH)
- Ukuzilolonga (imijikelo emi-3): Ukutsiba ii-jack: ukuphindaphinda okuli-10-15; ii-squats zaseIndiya: izihlandlo ezili-10-15; ii-Mountaineers: izihlandlo ezili-10-15; ii-Burpees: izihlandlo ezi-5
- Ukuphumla: imizuzu emi-5 yokuzolula ngaphandle kokuphazamiseka (umzimba wonke)
3. Isithuba sokuphumla kweTreadmill
Uqeqesho olusisiseko lwe-treadmill interval luyintshayelelo entle kwi-HIIT. Olu luhlobo oluthe ngqo lomthambo we-HIIT olutshintsha ukuhamba kancinci kunye nokubaleka ngamandla apheleleyo.
Kwi-treadmill eqhelekileyo, kufuneka kusetyenziswe ezi santya zilandelayo:
- 2-3 MPH = Isantya sokufudumeza kunye nokupholisa
- 4-6 MPH = Ukubaleka okuphakathi
- 6-8 MPH = Ukubaleka okuphakathi/okukhawulezayo, malunga neekhilomitha ezisi-8-10 zemizuzu
- 8-10 MPH = Isantya esijolise kuso se-HIIT
- 10-12 MPH = Ikhawuleza kakhulu, ifanelekile kubagijimi abaphambili
- Ukuzifudumeza: Baleka kancinci kwi-treadmill imizuzu emi-5 (2-3 MPH); imizuzu emi-2 yokuzolula ngamandla (ukukhaba, ukuchukumisa iinzwane xa uhamba, ukubamba amadolo, ukujikeleza umzimba, njl.njl.)
- (2-3 MPH)Umthambo: Baleka imizuzu emi-2 ngesantya onokubaleka ngaso imizuzu emi-5; Hamba ngokulula umzuzu o-1, gcina isisu sakho siqinile, kwaye uphefumle nzulu ukuze wehlise izinga lokubetha kwentliziyo yakho; Phinda imijikelo emihlanu, wonyuse isantya sakho ngama-2-3 degrees (2-3 MPH) ngomjikelo ngamnye.
- Ukuphumla: imizuzu emi-5 ukuhamba lula
4.10-20-30
Ukuzilolonga kwe-10-20-30 yitemplate eqhelekileyo ye-cardio enokulungiswa kumanqanaba ahlukeneyo obunzima. Iqulathe imizuzwana engama-30 yokuzilolonga okuphantsi, imizuzwana engama-20 yokuzilolonga okuphakathi, kunye nemizuzwana eli-10 yokuzilolonga okunamandla aphezulu, yiyo loo nto "i-10-20-30".
5. Uqeqesho lokuxhathisa umjikelo we-cardio X
Ukudibanisa umthambo wokuziqinisa umzimba kunye nomthambo we-aerobic kunokufezekisa iziphumo ezilungileyo zomthambo. Uphando esilukhankanyileyo apha ngasentla lubonisa ukuba ukudibanisa uqeqesho lokuxhathisa kunye nomthambo we-aerobic yeyona ndlela ilungileyo yokutshisa iikhalori. Ungenza olu qeqesho lwabasaqalayo lube nzima ngakumbi ngokongeza eminye imithambo, usebenzisa iintsimbi, okanye wenze imijikelo engaphezulu. Yenza umthambo ngamnye imizuzwana engama-30 ukuya kwengama-60, ngokuphumla okuncinci kangangoko kunokwenzeka phakathi kwemijikelo. Phinda imijikelo emininzi. Ukhetho lwe-30-30 luguqulelo oluphambili lwe-HIIT lwalo mthambo.
Inkqubo ye-30-30 inemizuzwana engama-30 yomzamo omkhulu ngomthambo ngamnye, ilandelwe yimizuzwana engama-30 yokuphumla okusebenzayo, njengokubaleka endaweni okanye ukuhlala ecaleni kodonga. Phinda imijikelo eliqela.
6. Oomatshini bokubheqa iinqanawa abaqelelene ngeemitha ezili-1500
Umatshini wokurhola ngowona matshini ubalaseleyo we-cardio kuba udibanisa uqeqesho lwe-cardio kunye noqeqesho lokumelana. Umsebenzisi ubamba i-bar kwindawo yokuhlala (njengokurhola ngentambo) aze atsale umzimba aye esifubeni ngentshukumo yokurhola. Oku kusebenza umzimba wonke, kuquka iingalo, umqolo, umongo, kunye nemilenze. Qiniseka ukuba isifuba sakho singaphandle, iinyawo zihlukane ngobubanzi besinqe, kwaye ubandakanye umzimba wakho wonke kulo lonke ixesha lokuzilolonga. Impazamo enkulu abantu abayenzayo kuzama ukusebenzisa iingalo zabo kuphela.
7. Ileli yePoppy yebhayisekile
Olu qheliselo lulandela uhlobo lweleli apho unyuka okanye wehlisa ubunzima/uphindaphindo/ubeka phezulu okanye ezantsi. Kulo qheliselo, uqala phezulu kwileli uze uhambise umgama, uze wehlise (wehlise) umjikelo ngamnye. Okwangoku, uqala phantsi wenze ii-burpees, uze unyuke ileli ngokwenza ii-reps ezingaphezulu.
8. ITabata (HIIT)
I-Tabata mhlawumbi yeyona mithambo ye-HIIT idumileyo, kodwa ayiyoyentliziyo ebuthathaka. Ibandakanya ukuzilolonga umzimba wonke, yahlulwe yaba ziibhloko zemizuzu emine ezidibanisa uqeqesho lwe-cardio olunamandla aphezulu kunye noqeqesho lwamandla kunye namaxesha okuphumla. Emva kokugqiba umjikelo wemizuzu emine, phumla imizuzu embalwa uze emva koko wenze omnye umjikelo we-Tabata. Ukuzilolonga okuqhelekileyo kwe-Tabata kutshisa malunga neekhalori ezili-14.5 ngomzuzu, okanye malunga neekhalori ezingama-280 zokuzilolonga kwemizuzu engama-20.
9. UKUHLAWULWA KWEZITEBHUQHO
I-Pyramid stair climber yenye yezona matshini zibalaseleyo ejimini, njengoko zimbalwa ezinokulingana nokubila komzimba wonke ezikwenzayo. I-stair climber ikwalungele ukwakha izihlunu ngokusebenza amathole, ama-quadriceps, ama-hamstrings, ama-glutes kunye neempundu. Le yindlela yokuzilolonga ephucukileyo kakhulu, ndiyisebenzisile ekusikeni, kwaye iziphumo zilungile kakhulu. Isilumkiso esifanelekileyo - amanzi aphuma kuyo yonke imingxunya yomzimba wakho, kuquka namaqhina akho.
10. I-EMOM “ephambeneyo”
"Uqeqesho lwe-cardio oluphambeneyo," olubandakanya umjikelo onzima oqulethe phantse zonke iindlela zokuzilolonga ze-cardio ezilungileyo. Uqeqesho ngalunye kulo mjikelo lujolise kwizihlunu ezahlukeneyo, nto leyo ekhokelela ekuziloleni umzimba wonke. Kwizilolonga ezibandakanya ubunzima (okanye ii-kettlebells), sebenzisa ubunzima obukhulu okunzima ukubugqiba. Le nkqubo isebenzisa indlela eqhelekileyo ebizwa ngokuba yi-EMOM (ngomzuzu ngomzuzu). Kulapho uqala khona umthambo omtsha ekuqaleni komzuzu ngamnye kwaye usebenzise ixesha eliseleyo ukuphumla uze uphinde imijikelo emininzi.
Eminye imithambo ye-aerobic
Ukudanisa:Ukudanisa yenye yezona ndlela zimnandi zokunyusa izinga lentliziyo yakho kunye nokuhamba kwegazi. Uninzi lweejimu zibonelela ngeendidi ezahlukeneyo zeeklasi zokudanisa eziyonwabisayo njengendlela yokubandakanya i-cardio kwinkqubo yakho yokomelela.
Umatshini we-elliptical:Umatshini we-elliptical ngomnye wemishini edumileyo ejimini kwaye uyindlela engabizi kakhulu yokubaleka. Wenzelwe ukuba ube ngumthambo osebenzayo ongenzi xinzelelo emadolweni, ezinqeni nasemaqatheni. Indoda enobunzima obuyi-180 pounds inokulahlekelwa malunga neekhalori ezingama-500-600 ngeyure xa ikwi-elliptical.
I-Taekwondo:I-Taekwondo kunye nezinye iintlobo zebhokisi okanye ubugcisa bokulwa ziyindlela entle yokutshisa iikhalori. Ezi ziqhelo ziyonwabisa kwaye ziluncedo kuba zifundisa ukuzikhusela ngelixa unciphisa ubunzima!
Ukuze ufumane ulwazi oluthe kratya malunga nezixhobo zokomelela komzimba kunye neenkcukacha zekhathalogu, nceda unxibelelane:
IShenzhen LDK Industrial Co., Ltd
[i-imeyile ikhuselwe]
www.ldkchina.com
Umshicileli:
Ixesha leposi: Jan-15-2025
