Ukuzivocavoca okuvamile kubonisiwe ukusiza ukukhulisa amazinga amandla futhi kuthuthukise isimo sakho sengqondo. Kungase futhi kuhlotshaniswe nezinye izinzuzo eziningi zezempilo, kuhlanganise nengozi encishisiwe yesifo esingelapheki.
Ukuzivocavoca kuchazwa njenganoma yikuphi ukunyakaza okwenza imisipha yakho isebenze futhi kudinga umzimba wakho ukuba ushise ama-calories.
Ukusebenza kuboniswe kunezinzuzo eziningi zezempilo, ngokomzimba nangokwengqondo. Ingase ikusize uphile isikhathi eside Umthombo Othembekile.
Namuhla sizokhuluma ngezivivinyo eziyi-10 ze-cardio ongazenza ejimini.
Ulwazi oluyisisekelo lokuzivocavoca kwe-aerobic: ukuqina okuphezulu nokuqina okuphansi
Ukuvivinya umzimba kwenhliziyo nemithambo yegazi nokuzivocavoca kwe-aerobic ngokuvamile kuhlukaniswa ngezigaba ezimbili: ukuqeqeshwa kwe-high-intensity interval (HIIT) noma ukuzivocavoca kwe-low-intensity steady-state (LISS) . Imigomo yakho yokufaneleka izonquma ukuthi yiziphi izivivinyo ze-cardio ongazisebenzisa ohlelweni lwakho lokufaneleka.
I-High Intensity Interval Training (HIIT)
- I-HIIT iqukethe izikhathi ezimfushane zokuqeqeshwa kokuqina okulandelwa ukuqeqeshwa kokuqina okuphansi. Ukujima kwe-HIIT kufushane, ngokuvamile kuphakathi kwemizuzu eyi-10 nengama-30, futhi kufaka phakathi isikhathi sokufudumala nesikhathi sokuphumula. 85-95% wezinga eliphezulu lokushaya kwenhliziyo, kulandele u-65-75% wesilinganiso esiphezulu senhliziyo.
- Izinzuzo zishisa amakhalori/amafutha, zithuthukisa impilo yenhliziyo nemithambo yegazi, futhi andise izinga lokugayeka kokudla.
- Uma udla amaprotheni/amakhalori anele, ungagcina futhi wakhe imisipha. Ngokuvamile, ukushiswa kwamafutha kukhethwa kune-LISS, nakuba kusalokhu kuyimpikiswano emphakathini wokufaneleka ngenxa yezifundo ezingqubuzanayo.
- Imvamisa kuma-exercitors asethuthuke kakhulu, kodwa abaqalayo nabo bangazuza
I-Low-intensity steady-state(LISS)
- I-LISS iwuhlobo lokuzivocavoca kwe-aerobic okubandakanya imizuzu engama-30 kuya kwengama-60 yokuzivocavoca okunamandla aphansi ngokuzinza, ukuqina okuphansi. Lokhu kuvame ukwenziwa emishinini ye-cardio.
- 65-75% wezinga eliphezulu lenhliziyo
- Kunenzuzo ekuthuthukiseni ukukhuthazela, ukululama/ukuvuselela ngemva kokulimala, kanye nokushiswa kwekhalori yesikhathi eside.
- Iphelele kwabaqalayo noma labo abanezinkinga ezihlangene.
- Abakhi bomzimba bavamise ukusebenzisa izivivinyo ze-LISS (njengokuhamba) ukuze bashise ama-calories ngokujima okunomfutho ophansi, ngaleyo ndlela bavimbele i-cortisol ephakeme.
Olunye ucwaningo luqhathanise izindleko zekhalori zokuqeqeshwa kwamandla, ukuqeqeshwa kwesikhawu esiphezulu, kanye nokuqeqeshwa kwe-aerobic okunamandla aphansi kumshini wokunyathelisa nokuhamba ngebhayisikili isikhathi esifanayo. Imiphumela yabonisa ukuthi ukusebenzisa i-HIIT kushise amakholori amaningi kakhulu kunokuqeqeshwa kwamandla, ukugijima, nokuhamba ngebhayisikili. Ukuzivocavoca okuphezulu nokuphumula kubonakala kuyindlela ephumelela kakhulu yokushisa ama-calories ngokushesha.
Izivivinyo eziphezulu eziyi-10 ze-Aerobic: ukusuka ekukhanyeni kuye kokunamandla
Ukuzivocavoca kwe-cardio okuphumelelayo kufanele kufake ukufudumala, ukuzivocavoca okuyinhloko, nesigaba sokuphumula.
1.Ukuhamba kancane noma ukuhamba ngebhayisikili okulula (umfutho ophansi)
Mhlawumbe ukuzivocavoca kwe-cardio okulula ukuhamba! Ungashintshanisa ibhayisikili elincane, ukubhukuda ngokukhululeka, noma okunye ukuvivinya umzimba okunomthelela omncane ngokuhamba ngokushesha. Kumuntu onesisindo esingamakhilogremu angu-150, ukuhamba ngokushesha, okungamakhilomitha angaba ngu-3.5 ngehora, kushisa amakholori angu-260 ngehora.
- Hamba usheshe (noma uhambe ngebhayisikili kancane) ngaphandle noma ku-treadmill (noma ibhayisikili) ngesivinini esingaguquki.
- Gxila ekuhlaleni ngesivinini esifanayo ngaso sonke isikhathi.
- 30-60 imizuzu
- Engeza irempu (noma okunye ukumelana) ku-treadmill, noma khetha umzila wokuhamba onenselelo enkulu enamagquma/imithambeka ukuze uthole izinketho ezithuthukile noma ezinzima kakhulu.
2.Iluphu yokusetha kabusha ngokwakho
Kunama-loops athuthuke kakhulu ngezansi, kodwa le-cardio yokuzilinganisa yabaqalayo ilula futhi iyasebenza. Okuhle kakhulu ngokuzivocavoca umzimba ukuthi ungakwazi ukuwenza noma yikuphi, hhayi nje ejimini. Ngemva kokufudumala, qedela isethi eyodwa yokuzivocavoca ngakunye, bese uphinda kabili ingqikithi yemizuliswano emithathu. Ukuze wenze uhlelo lube inselele kakhulu, zama ukwengeza izisindo ekuzilolongeni kwakho, ukwengeza izivivinyo ezengeziwe, noma ukwengeza imizuliswano emjikelezweni wakho.
- Zifudumeze ngokuhamba ngokushesha ku-treadmill imizuzu emi-5 (2-3 MPH)
- Ukuzivocavoca (imizuliswano emi-3) : Ama-jumping jacks: 10-15 reps; Ama-squats aseNdiya: izikhathi ezingu-10-15; Izintaba: izikhathi ezingu-10-15; Ama-Burpees: izikhathi ezi-5
- Ukuphumula: imizuzu emi-5 yokwelula okumile (umzimba wonke)
3.Isikhawu se-Treadmill
Ukuqeqeshwa kwesikhashana kwe-treadmill kuyisingeniso esihle ku-HIIT. Lolu uhlobo oluqondile lokuzivocavoca kwe-HIIT olushintshanisa ukuhamba okukhanyayo okugcwele amandla okugijima.
Ukuze uthole i-treadmill evamile, isivinini esilandelayo kufanele sisetshenziswe:
- 2-3 MPH = Isivinini sokushisa kanye nokupholisa
- 4-6 MPH = Ukugijima okulingene
- 6-8 MPH = Ukugijima okumaphakathi/okusheshayo, cishe imizuzu eyi-8-10 amamayela
- 8-10 MPH = HIIT isivinini target
- 10-12 MPH = Ishesha kakhulu, ifanele abagijimi abathuthukile
- Zifudumeze: Joyiza ngobumnene ku-treadmill imizuzu emi-5 (2-3 MPH); Imizuzu emi-2 yokwelula okuguquguqukayo (ukukhahlela, ukuthinta izinzwane ngenkathi uhamba, ukubamba amadolo, ukuzungezisa umzimba, njll.)
- (2-3 MPH)Ukuzivocavoca: Gijimani imizuzu emi-2 ngejubane ongaligijima kalula imizuzu emi-5; Hamba kalula iminithi elingu-1, gcina i-abs yakho iqinile, futhi uphefumule ujule ukuze wehlise izinga lokushaya kwenhliziyo yakho; Phinda imizuliswano emihlanu, ukhuphule isivinini sakho ngo-2-3 degrees (2-3 MPH) umzuliswano ngamunye.
- Ukuphumula: imizuzu emi-5 ukuhamba kalula
4.10-20-30
Ukujima kwe-10-20-30 kuyisifanekiso esivamile se-cardio esingalungiselelwa amazinga ahlukene obunzima. Kuqukethe imizuzwana engu-30 yokuzivocavoca okunamandla aphansi, amasekhondi angu-20 okuzivocavoca okuphakathi, kanye nemizuzwana engu-10 yokuzivocavoca okukhulu kakhulu, yingakho i-"10-20-30"
5.Resistance Training X umjikelezo we-cardio
Ukuhlanganisa izivivinyo zokuzivivinya ngokuzivocavoca umzimba kungafinyelela imiphumela emihle yokuzivocavoca. Ucwaningo esilubalule ngenhla lubonisa ukuthi ukuhlanganisa ukuqeqeshwa kokumelana nokuzivocavoca umzimba kuyindlela engcono kakhulu yokushisa ama-calories. Ungenza lokhu kuvivinya kweleveli yabaqalayo kube inselele ngokwengeziwe ngokungeza izivivinyo ezengeziwe, usebenzisa izisindo, noma ukwenza imizuliswano eminingi. Yenza umsebenzi ngamunye imizuzwana engama-30 kuye kwengama-60, ngokuphumula okuncane phakathi kokuzivocavoca ngangokunokwenzeka. Phinda imizuliswano eminingi. Inketho ye-30-30 inguqulo ye-HIIT ethuthukisiwe yalokhu kuzivocavoca.
Uhlelo lwe-30-30 luqukethe imizuzwana engu-30 yomzamo omkhulu wokujima ngakunye, kulandelwa imizuzwana engu-30 yokuphumula okusebenzayo, njengokugijima endaweni noma ukuhlala eduze nodonga. Phinda imizuliswano eminingana.
6. Imishini yokugwedla iqhele ngamamitha angu-1500
Umshini wokugwedla ungomunye wemishini ye-cardio engcono kakhulu ngoba ihlanganisa ukuqeqeshwa kwe-cardio nokumelana. Umsebenzisi ubamba ibha endaweni yokuhlala (efana nokugwedla ikhebula) futhi adonsele umzimba esifubeni ngokunyakaza kokugwedla. Lokhu kusebenza wonke umzimba, kuhlanganise izingalo, umhlane, umongo, nemilenze. Qinisekisa ukuthi ugcina isifuba sakho ngaphandle, izinyawo zihlukene ngobubanzi be-hip, futhi uhlanganyele umzimba wakho wonke ngesikhathi sokuzivocavoca. Iphutha elikhulu abantu abalenzayo ukuzama ukusebenzisa izingalo zabo kuphela.
7. Isitebhisi sikaPoppy sebhayisikili
Lo msebenzi ulandela isitebhisi lapho ukhuphuka noma wehlisa izisindo/ama-reps/setha phezulu noma phansi. Kulo msebenzi, uqala phezulu kwesitebhisi bese uhamba ibanga, bese wehlisa (uphonsa) umzuliswano ngamunye. Okwamanje, uqala phansi ukwenza ama-burpees, bese ukhuphuka ileli ngokwenza ama-reps amaningi.
8.Tabata (HIIT)
I-Tabata ngokungangabazeki iwukuzilolonga okudume kakhulu kwe-HIIT, kodwa akukhona okwabantu ababuthaka benhliziyo. Kubandakanya ukujima komzimba ogcwele, okuhlukaniswe ngamabhulokhi emizuzu emine ahlanganisa ukuqina kwe-cardio nokuqeqeshwa kwamandla kanye nezikhathi zokuphumula. Ngemva kokuqeda umjikelezo wemizuzu emine, phumula imizuzu embalwa bese ungenza omunye umjikelezo we-Tabata. Ukuzivocavoca kwe-Tabata okujwayelekile kushisa cishe ama-calories angu-14.5 ngomzuzu, noma cishe ama-calories angu-280 ngokuzivocavoca kwemizuzu engu-20.
9.STAIRMASTER HIIT
I-Pyramid stair climber ingenye yemishini ehamba phambili ejimini, njengoba abambalwa abangakwazi ukufanisa umjuluko ogcwele umzimba owukhiqizayo. Umqwali wezitebhisi futhi muhle ekwakheni imisipha ngokusebenzisa amathole, ama-quadriceps, ama-hamstrings, ama-glutes nezinqe. Lena indlela yokuzivocavoca ethuthuke kakhulu, ngiyisebenzisele ukusika, futhi imiphumela mihle kakhulu. Isexwayiso esifanele - amanzi aconsa kuzo zonke izimbotshana zomzimba wakho, kuhlanganise namaqupha akho.
10.“Uhlanya”EMOM
"I-craziest cardio Workout," okubandakanya umjikelezo onamandla oqukethe cishe wonke ama-cardio Workouts angcono kakhulu. Ukuzivivinya ngakunye emjikelezweni kuqondise umsipha ohlukile, okuholela ekulolongeni umzimba ogcwele. Ngokuzivocavoca okubandakanya izisindo (noma ama-kettlebells), sebenzisa izisindo ezinkulu okunzima ukuziqeda. Lo mkhuba usebenzisa indlela evamile ebizwa nge-EMOM (ngomzuzu ngomzuzu). Kulapho uqala umsebenzi omusha ekuqaleni komzuzu ngamunye futhi usebenzise sonke isikhathi ukuphumula bese uphinda imizuliswano eminingi.
Ezinye izivivinyo ze-aerobic
Ukudansa:Ukudansa kungenye yezindlela ezijabulisayo zokwandisa ukushaya kwenhliziyo yakho nokugeleza kwegazi. Amajimu amaningi anikeza izinhlobonhlobo zamakilasi okudansa ajabulisayo njengendlela yokuhlanganisa i-cardio esimisweni sakho sokufaneleka.
Umshini we-elliptical:Umshini we-elliptical ungomunye wemishini ethandwa kakhulu ejimini futhi ungenye indlela enomthelela omncane wokugijima. Kuklanyelwe ukuba kube ukujima okuphelele okuphumelelayo okungafaki ubunzima emadolweni, ezinqulwini nasemaqakaleni. Isilinganiso sendoda engamakhilogremu angu-180 ingalahlekelwa cishe ngamakholori angu-500-600 ngehora ku-elliptical.
I-Taekwondo:I-Taekwondo nezinye izinhlobo zesibhakela noma ubuciko bokulwa ziyindlela enhle yokushisa ama-calories. Lezi zivivinyo zijabulisa futhi zinenzuzo ngoba zifundisa ukuzivikela ngenkathi ulahlekelwa isisindo!
Ukuze uthole ulwazi olwengeziwe mayelana nemishini yokufaneleka kanye nemininingwane yekhathalogi, sicela uthinte:
I-Shenzhen LDK Industrial Co., Ltd
[i-imeyili ivikelwe]
www.ldkchina.com
Umshicileli:
Isikhathi sokuthumela: Jan-15-2025
