Ungaqala njani ngokuzilolonga ngokufanelekileyo?

Ungaqala njani ngokuqina komzimba okufanelekileyo?

Eyona nto ifanelekileyo, ukuba ufuna ukuphucula impilo yakho, kufuneka uzimisele ukwenza umthambo malunga neentsuku ezi-5 ngeveki, uKing Hancock, ACSM-CPT, umqeqeshi weSuccess 2 kwi-sweat 2 Success.I-NEOU, inkonzo yokusasaza impilo, ixelela i-Health. Oko kungavakala ngathi kuninzi, kodwa ngoku akusekho mfuneko yokuba kube nzima imihla ngemihla, kwaye imisebenzi yakho yokuzilolonga ingaba yeyokugqibela kangangemizuzu engama-30.
Indlela oqhele ukuyiqonda ngayo ixhomekeke ekubeni uphila kamnandi kangakanani kwaye nexesha onalo. Ukuba usandul’ ukuqala ukuzilolonga, umzekelo, qala ngeenjongo ezincinci, njengokuhamba ngeenyawo amanyathelo ali-10,000 emva kwemini ubuncinane iintsuku ezi-5 ngeveki. Okanye, ukuba ishedyuli yakho ayikuvumeli ukuba wenze iintsuku ezi-5 zokuzilolonga ngeveki, lungiselela iintsuku ezi-3 uze uqaphele ukuba ungenza ezo klasi zibe nzima ngakumbi.
Kuya kufuneka utshintshe iindlela zokuzilolonga ozenzayo kwiintsuku ezi-5. Ukuba unako, cwangcisa iintsuku ezi-2 okanye ezi-3 ze-aerobic uze uchithe ezinye iintsuku ezi-3 okanye ngaphezulu kwesikolo sombane.
Ukuba wenza imisebenzi embalwa yokuzilolonga ngeveki, ungadibanisa umbane kunye ne-aerobics ngeentsuku zakho (cinga: ukubaleka imizuzu engama-20 okujongwayo ngendlela yokufunda ubunzima imizuzu engama-25). Imfundo yolwimi oluphezulu (HIIT) okanye imisebenzi yokuzilolonga yesekethe inokunceda ukunciphisa ukubuya ngexesha, nangona inika umzimba wakho iseshoni entle yokubila, uKristian Flores, CSCS, umqeqeshi wombane kunye nokupholisa osekelwe ngokupheleleyo e-NYC, uxelela iMpilo.
Nangona kusenokukuhenda ukukholelwa ukuba amaphupha empilo angaqhelekanga axhomekeke kwindlela yokuzilolonga eyahlukileyo, khumbula oku: nokuba unenjongo yokunciphisa ubunzima okanye ukwakha umbane okanye akunjalo, kubalulekile ukubandakanya yonke i-aerobic kunye nobunzima okanye umbane kwinkqubo yakho yokuzilolonga.
Ekugqibeleni, indlela ocwangcisa ngayo ixesha lakho lokuzilolonga kunye noko ukwenzayo kwimijikelo yakho yokuzilolonga kuxhomekeka kwinto oyithandayo kakhulu, utshilo uFlores. Ukuba uyayithiya i-HIIT, yiyeke. Ukuba uyayithanda i-dance kunye ne-bike, yiyeke. Ukufumana uyolo lokuzilolonga kwakho kuya kukugcina ubuyela ukubila okukhulu kwaye kubangele iziphumo.

Izinto omele uzenze xa usenza umthambo we-cardio:
Makhe sibone ukuba zeziphi izixhobo ezisetyenziswa zii-gym zobungcali ukwakha iCardio Zone!

I-American Heart Association icebisa imizuzu eli-150 yokuzonwabisa okunzulu okuphakathi ngeveki (le yimizuzu emihlanu, yokuzilolonga yemizuzu engama-30), okanye imizuzu engamashumi asixhenxe anesihlanu yokuzonwabisa okugcweleyo ngeveki. Ukuzilolonga kweli nqanaba kuvumela ukuba intliziyo yakho ihlale isempilweni kwangaxeshanye ikuncede ekulweni neemeko ezahlukeneyo ezifana nesifo seswekile. Ukongeza, ivumela ukuphakamisa umgangatho wengqondo yakho kunye nomsindo kwaye iphucule impilo yamathambo akho.
Ukuba uzilolonga iintsuku ezi-3 ngeveki, zimisele ukuba uqhelisele umthambo wakho we-aerobic ube nzima ngakumbi, utshilo uHancock. "Okukhona ubunzulu buphezulu, kokukhona ixesha lomthambo lifutshane," utshilo. "Ukuba ufuna ukuzoba ixesha elide, dlula kubunzulu obuphantsi."
Oko kanye okwenzayo kwi-aerobic kwakhona kuxhomekeke kwinto ofuna ukuyenza, utshilo uHancock. Nokuba kukudanisa, ukukhwela ibhayisekile, ukubaleka, ukunyuka, okanye ukuhamba ngeenyawo unyuka kwaye wehla izinyuko ukuya kwisakhiwo sakho se-condominium—ukuba kuyanyusa umngcipheko wentliziyo yakho, oko kubalwa njenge-aerobic.
UHancock noFlores bavumelana ukuba iindlela zokuzilolonga eziluhlaza nezinamandla kakhulu yiHIIT kunye neTabata. ITabata yimodeli enzima kakhulu yeHIIT enokwenziwa ngaphandle okanye ngeentsimbi. Ibandakanya ukujima imizuzwana engama-20, ukuphumla i-10, kunye nokuphinda imijikelo esi-8 iyonke.
Abadlali ababalaseleyo bebesebenzisa imfundo yolwimi lwenkqubo ye-c kangangeminyaka emininzi ukuphucula ukusebenza kwabo ngokubanzi nangesizathu esichanekileyo. Nangona ukuhamba ngeenyawo kuqhubeka nokuba ngumthambo we-aerobic okumgangatho ophezulu, imfundo yolwimi lwenkqubo ye-c yenza oko kungenakukwazi ukuhamba ngeenyawo: inika umthambo ngamnye we-cardio kunye ne-anaerobic. Ngamanye amazwi, iTabata kunye ne-HIIT zinokutshisa amanqatha, ziphucule uphawu lwentliziyo kunye nemiphunga, kwaye zakhe izihlunu ngaxeshanye.
Ngenxa yokuba usebenza nzima kakhulu ngeenkqubo zokuzilolonga ze-HIIT, ungakwazi ukubila ngokukhawuleza kwimizuzu engama-25 ukuya kwengama-30. "Okubaluleke kakhulu, kufuneka ucinge ngokusebenza kwi-HIIT njengokusebenza kwiinzame ezininzi ezikusa kuloo mvakalelo [yokungakhululeki] uze emva koko unikezele ngokuphila kwakho ngokwaneleyo ukuze ulinganise loo mizamo," utshilo uHancock.

Izinto omele uzenze xa uzilolonga ngamandla:
Uyabona ukuba zeziphi izixhobo ezikhoyo kwiStrength Zone yeejimu zobungcali?

Ungenza ukugxila komzimba okuphezulu, okusezantsi, okanye okupheleleyo kwiintsuku zakho zoqeqesho lwamandla. Ukuze ufumane okuninzi kuqeqesho lwakho lwamandla, uFlores ucebisa ukuzilolonga kabini kwemizuzu engama-30 okujolise kumzimba wonke kwaye kubandakanya iintshukumo ezidibeneyo—ezo zilolongiso ezisebenza izihlunu ezininzi ngexesha elinye.

“Njengoko usiya usempilweni, jonga ukwandisa umthamo weseshoni yakho, oko kuthetha ukwandisa ubunzima obusetyenzisiweyo kunye nokuphindaphinda okupheleleyo ngomthambo ngamnye,” utshilo uFlores. Ukuqhubeka uphucula ngale ndlela kuya kukhokelela ekukhuleni kwamandla ngcono kunye nokwakha izihlunu ezithambileyo.
Ukuba uneentsuku ezininzi zokomelela kwaye ufuna ukuzicombulula (ingakumbi ukuba ufuna ukwakha izihlunu), ungenza usuku oluphezulu lomzimba kunye nosuku oluphantsi lomzimba, nto leyo uHancock ayicebisayo.
Ngezo ntsuku zomzimba ongasentla, cinga ngoqheliso lokutyhala nokutsala, utshilo uHancock. Iintshukumo zokutyhala ziquka ukutyhala, ukucinezela esifubeni, okanye iimpukane zesifuba. Iimithambo zokutsala ziquka imigca, ukutyhala, ukutyhala phantsi, kunye nababhukudi okanye iisupermen. Ungadibanisa neentshukumo ze-bicep kunye ne-triceps kwezi ntsuku, utshilo uHancock. Ngosuku olusezantsi lomzimba, cinga ngokwenza i-squats, i-lunges, kunye ne-hinge exercises, njenge-deadlifts, ucebisa.

Yintoni umahluko phakathi komatshini weSmith kunye neeFree Weights kwiSquats?

I-Hack Squat okanye i-Barbell Squat, Ngubani "uKumkani wamandla emilenze"?

Ixesha lokuphumla:

Ukuvumela ubuncinane usuku olunye okanye olunye lokuphumla kubalulekile ukuze umzimba wakho uphucuke kwaye wakheke kwakhona. UHancock ucebisa ukuba ufunde umlinganiselo wakho wentliziyo ophumlayo (RHR) ukuze ukwazi ukubona ngelixa uphilile ngokupheleleyo kwaye ulungele ukwenza umthambo olandelayo.
Uninzi lwee-trackers zempilo kunye nee-smartwatches ziya kucula umlinganiselo wentliziyo yentliziyo kwaye zifumane ulwazi malunga nomlinganiselo wakho wokuphumla. I-RHR yakho luluhlu lwamaxesha apho intliziyo yakho yentliziyo ibetha khona ngelixa uphumle. Indlela ephantsi ye-RHR apho intliziyo yakho yentliziyo ipompa igazi elingaphezulu ngomzamo omncinci. Olu luphawu olubalaseleyo lokuba uya uphila, kwaye intliziyo yakho yentliziyo iya isiba namandla.
Ukuba ulandela i-RHR yakho rhoqo, ungaqaphela ukuba ihlala iphindaphindwe iiyure okanye iintsuku emva kokuzilolonga ngamandla. Oko kwenzeka yonke imihla, nangona kunjalo ukuba i-RHR yakho ibetha kahlanu ngokwemizuzu (bpm) okanye ngaphezulu kwe-RHR yakho eqhelekileyo, uya kuba uzilolonga kakhulu. Thatha naluphi na olunye usuku lokuphumla kwaye ulinde de i-RHR yakho ibuyele kwixabiso layo lemihla ngemihla ngaphambi kokuba uye ejimini kwakhona.
Nangona iintsuku zokuphumla zibonisa ixesha ngaphandle komsebenzi we-aerobic namandla, akuthethi ukuba akukho nto umele uyenze ngaphandle kwamathandabuzo. Sebenzisa iintsuku zakho zokuphumla ukuze uqengqele i-foam, wolule, okanye wenze intshukumo encinci njengokuhambahamba unqumla ibhloko ukuze igazi lakho liphume, utshilo uHancock.
“Kukukhathalela umzimba wakho ngenkuthalo ukuze ukwazi ukwenza imizamo ekhokela iinjongo zakho, nokuba kukuqina okanye akunjalo, ukwakha izihlunu ezithambileyo, ukuba sempilweni, okanye ukwehlisa ubunzima,” utshilo. “Kubalulekile ukuba abantu banikele ingqalelo kwimizimba yethu, kwaye kubaluleke kakhulu ukuba uyixube kwaye udibanise nohlobo oluthile lomzimba.”
Ukuba uyakuthanda ukubaleka, kufuneka uqhubeke nokudlala imidlalo embalwa yoqeqesho oludibanisa umzimba. Ukuba uyakuthanda ukuphakamisa iintsimbi ezinzima, kufuneka uqhubeke nokunyusa umlinganiselo wentliziyo yakho nge-aerobic eyongezelelweyo. "Imizimba yethu kufuneka ivumelane nezinto ezibangela uxinzelelo, ngoko ke kubalulekile ukudibanisa ezo zinto ezibangela uxinzelelo ukuze umzimba uguquke," utshilo.