Kunezikhombandlela ezahlukene ezemidlalo, ezingabhekwa njengento yonke, futhi zibandakanya ukuqeqeshwa kwamandla noma i-anaerobic. Isetshenziselwa ukulungisa isibalo, ukususa ama-kilogram amaningi futhi ukuthuthukisa ukusizwa kwemisipha. Ungazijwayela ehholo nasendlini, into eyinhloko ukubhala kahle inkimbinkimbi nayo yonke imithetho engqondweni.
Ukufudumala ngaphambi kokuqeqeshwa kwesisindo
Njengoba ukuqeqeshwa okunjalo kubonisa umthwalo oqinile ngaphandle kokufudumala imisipha, izintambo namajoyini kuyadingeka. Uma weqa le ngxenye yokuqeqesha, khona-ke kukhona ingozi enkulu yokulimala, futhi ukusebenza kahle kokuvivinya umzimba kunciphise kakhulu. Kunemigomo eminingana ebalulekile ephathelene nokusebenza kahle ngokufudumala ngaphambi kokuqeqeshwa kwamandla.
- Ubude benkimbinkimbi efudumalayo yimizuzu engu-15-20. Okokuqala kuza umjikelezo wamaminithi amahlanu ngokusheshisa okuncane. Ngemuva kwalokho, iya kumajoyini bese uqala kusukela engxenyeni engenhla yomzimba, kancane kancane wehla ezinyaweni. Ngalolu daba, kusetshenziselwa izinyathelo eziyindilinga eziningi. Isigaba esilandelayo sivuselela imisipha.
- Kubalulekile ukufudumala kancane ukuzwa imisipha nemigqa. Ukuzivocavoca okuthandwa kakhulu: izintambo, ukugijima endaweni, ukudonsa ngentambo nabanye.
- Ngemva kokwenza umsebenzi omkhulu, yenza okukhethekile okubandakanya ukulungiselela izivivinyo eziyinhloko. Isibonelo, uma uhlela ukwenza ama-squats nge-bar, kuzomele wenze isethi efudumele-up ngesisindo esincane.
Ukuqeqeshwa kwamandla ekhaya
Abantu abaningi bacabanga ukuthi imisebenzi yasekhaya ayisebenzi, kodwa lokhu kuyakhohlisayo, ngoba uma wazi imithetho futhi uthatha ukuvivinya umzimba, khona-ke umphumela uzoba njalo. Isimiso esiyinhloko sokuqeqeshwa okuphumelelayo sihlala njalo, ngakho-ke kungcono ukuhlela ngaphambili, ngokubhala zonke izivivinyo. Kunemithetho eminingana eyisisekelo eyokuvumela ukuba uphumelele esikhathini esifushane.
- Ukuqeqeshwa kwamandla kwabesifazane ekhaya kuqala ngokufudumala futhi kumele kuhlale okungenani ihora.
- Ukuzivocavoca ngezindlela ezimbalwa, kufanele kube okungenani ezintathu. Uma umgomo wamakilasi ukulahlekelwa isisindo nokuthuthukiswa kokukhuthazela, khona-ke phakathi kwezinyathelo kufanele kuthathe ikhefu, imizuzwana engu-30 ehlala njalo. Uma umuntu esebenza ekuthuthukiseni ivolumu yomsila, khona-ke ungahlala emaminithini amabili.
- Sebenzisa isisindo esingeziwe sokuqeqeshwa kwamandla. Uma ufuna ukunciphisa isisindo, kufanele kube mncane, futhi ukwandise ivolumu yemisipha, ngokuphambene nalokho, okuphezulu.
- Ukuzivocavoca ukuqeqeshwa kwamandla ekhaya: ukuhlala phansi, amaphaphu, ukuqhuma, ibha, ukulandelana okuhlukahlukene, ukunwetshwa kwezandla, ukuphakamisa isikhumba kanye nabanye.
Ukuqeqeshwa kwamandla kwabesifazane egymini
Imiphumela emihle ingatholakala ngokusebenza ekamelweni lokuvotela. Kubalulekile ukuhlola ngokucophelela izinga lakho lokuqeqesha, ngoba umthwalo kufanele ufezeke. Uma kungenakwenzeka ukuthi uthintane nomqeqeshi, kuyadingeka ukuthi ufunde umsebenzi we-simulators kanye nenqubo yokuzivocavoca. Ukuqeqeshwa kwamandla kuwo wonke amaqembu omzimba kumele kuhambisane nemithetho eyisisekelo.
- Kubalulekile ukugcizelela imishanguzo eyisisekelo enikeza umthwalo emaqenjini amaningana emisipha.
- Inkimbinkimbi kufanele ihlelwe ngendlela yokuthi kuqala ukwenza izivivinyo ezisebenza kumisipha enkulu kunazo zonke: amathanga, emuva, imilenze, amasosha kanye nesifuba. Ngaphambi kwendawo yenkinga, kugcizelelwa okuyinhloko kuzo.
- Ukugcina inqubekela phambili, kubalulekile ukukhulisa njalo umthwalo, isibonelo, ngokukhulisa inani lokuphindaphinda noma isisindo.
Ukuqeqeshwa kwamandla okwehla kwesisindo
Abaningi bayomangala, kodwa ukuzivocavoca ngesisindo esengeziwe kusiza ukushisa ama-kilojoule ngempumelelo, uma uwaqhathanisa ne-cardio, khona-ke ngesikhathi esifanayo umuntu uzochitha 50% ngaphezulu. Inzuzo enkulu - ngisho nangemva kokuqeqeshwa kuyoba inqubo yokushisa amafutha asebenzayo phakathi namahora ambalwa. Ukuqeqeshwa kwamandla okushisa okuyoshisa kuzosiza ukunciphisa ivolumu, ukuqeda cellulite nokuthuthukisa ukukhululeka komzimba. Ukuqeqesha okunjalo kunethonya elihle empilweni jikelele. Kukhona ezinye izici zamakilasi okulahlekelwa isisindo okufanelekile ukucubungula.
- Ukuze uqale inqubo yokushisa kwamafutha, kubalulekile ukwenza izenzo ngejubane elikhulu, futhi ukuphumula phakathi kwezindlela kufanele kube mncane.
- Kungcono ukusebenzisa isisindo esincane, kodwa ngesikhathi esifanayo wenze inombolo enkulu yokuphindaphindiwe.
- Kulabo abafuna ukusho masinyane ukuthi bangabhekwa amakhilogremu engeziwe, ukuqeqeshwa kwamandla okwesibindi kungcono kakhulu. Isimiso sabo sisekelwe ekukhethweni kwama-4-5 umzimba, okwenziwa ngokulandelana ngekhefu elincane.
Amandla okuqeqesha amandla
Umphumela, kungakhathaliseki ukuthi umgomo, kuncike kakhulu kulokho umuntu adla khona. Nika amafutha, amnandi nekhalori eliphezulu, ukukhetha ukudla kokudla kwamaprotheni nge-fat fat content, imifino nezithelo. Amandla ngosuku lokuqeqeshwa kwamandla kufanele abe yi-fractional futhi kumele okungenani kube kasikhombisa ngosuku. Kubalulekile ukupheka kahle, ukukhetha ukupheka, ukupheka nokupheka. Kubalulekile ukuphuza amanzi amaningi, ngakho isilinganiso sezinsuku kufanele sibe ngama-2-2.5 amalitha.
Kuyini emva kokuqeqeshwa kwamandla?
Nalapha futhi, kuyadingeka ukuxosha inkolelo eyodwa, ngoba abaningi bakholelwa ukuthi uma ungadli emva kokuqeqesha, ungasheshe ulahlekelwe isisindo. Abaqeqeshi kanye nezondlo zokudla batusa ukuba bathathe ngokushesha emva kokuqeqesha ukuze bavale i- protein-carbohydrate iwindi . Khetha ingxenye kusukela ekubalweni ukuthi amaprotheni kufanele abe ngama-60%, nama-carbohydrate angu-40%. Ngenxa yalokhu, kuyokwenzeka ukubuyisela amandla asele futhi unike ama-amino acid emisipha. Into enhle yi-cottage shizi enezithelo. Amandla emva kokuqeqeshwa kwamandla kuhlanganisa ukudla okuphelele, cishe isigamu sehora. Imenyu ingabandakanya kokubili amaprotheni, ama-carbohydrate, namafutha.
Kuyini ngaphambi kokuqeqeshwa kwamandla?
Ukuze ube namandla okusebenza, udinga ukunikeza umzimba "uphethiloli", kodwa kubalulekile ukuthi ungazizwa ngesikhathi sokuzivocavoca. Amandla anika umzimba umzimba we-carbohydrates kancane, okukhululwa kancane kancane, isibonelo, badla isinkwa nobhanana. Yidla cishe 40 g kunconywa imizuzu engu-30. Njengoba imisipha izolayishwa, ukudla ngaphambi kokuqeqeshwa kwamandla kufanele kufake ukudla kokudla kwamaprotheni bese kugcina cishe ngo-20 g. Kudingeka futhi ukuba ufake amafutha amancane kule sidlo - 3 g.
Ukulimala kokuqeqeshwa kwamandla kwabesifazane
Abaningi bakholelwa ukuthi uma ubhekene nesisindo, ungaphazamisa isibalo, ukwenze kube yindoda, kodwa akuyona into engamanga. Umonakalo wokuqeqesha amandla uyenzeka uma imithetho esemqoka ingalandelwa futhi uma kungekho ukufudumala. Ukulimaza ukuqeqeshwa kungaba khona izifo ezithile, ngakho-ke uma kunesidingo, vakashela udokotela ukuze kungabi nezinkinga nempilo.
Ukuqeqeshwa kwamandla kuyisinqumo esihle kubantu abafuna ukuqeda amafutha nokuthuthukisa ukukhululeka komzimba wabo. Into esemqoka ukulandela imithetho yokuqeqesha futhi ukhethe ukuzivocavoca okuphumelelayo, ugxile embonweni oyifunayo. Emva kwamasonto ambalwa eklasi, ungabona intuthuko, kodwa konke kuxhomeke esisiswini sokuqala kanye nenhloso.