Ungaqala kanjani ngokuqina okufanele?

Ngokufanelekile, uma kwenzeka udinga ukuthuthukisa ukuqina kwakho okujwayelekile kanye nempilo, udinga ukugxilisa ukuzivocavoca cishe izinsuku ezi-5 ngesonto, iKing Hancock, i-ACSM-CPT, swela umqeqeshi wempumelelo 2Neou, insizakalo yokusakaza ezempilo, itshela impilo. Lokho kungahle kuzwakale njengokuningi, kepha manje akusekho usuku nosuku olungadingeka lube lukhulu, futhi izindlela zakho zokuzivocavoca zingagcina zisezingeni eliphansi njengemizuzu engama-30.
Ukuthi ubona njalo ukuncika kuwe kujabulele ngempilo nesikhathi ositholayo, futhi. Uma umusha ekuzivocavoca, ngokwesibonelo, qala ngenhloso encane, njengasezitebhisini eziyi-10,000 ntambama okungenani ezinsukwini ezi-5 ngesonto. Noma, uma kwenzeka isikhathi sakho sesikhathi asivumeli izinsuku ezi-5 zokuzivocavoca ngesonto, injongo yezinsuku ezi-3 futhi sabona uma ungenza amakilasi abe mkhulu.
Uzoba ngaphezu kwalokho udinga ukushintshanisa izitayela ze-Workout Cullines ozenzayo kuzo zonke izinsuku ezi-5. Uma unga, inhloso yezinsuku ezi-2 noma ezi-3 ze-aerobic futhi uchithe izinsuku ezihlukile noma ezi-3 ekufundeni kukagesi.
Uma wenza izindlela ezimbalwa zokuzivocavoca isikhathi sesonto, ungahlanganisa ugesi kanye ne-aerobic ngezinsuku zomuntu (cabanga: UJog imizuzu engama-20 ebonwe ngendlela yemizuzu engu-25 yesifundo se-25). Ukujula kwe-C LIBAL CETIVE (HIIT) noma ama-Workout wokuzivocavoca wokujikeleza nakho kungasiza ukunciphisa ukubuyiselwa ngesikhathi, noma ngabe unikeza uhlaka lwakho umjuluko olukhulu, ama-cscs, umqeqeshi we-NYC ngokuyinhloko, utshela impilo.
Futhi njengoba nje liyalinge ukwethemba ukuthi amaphupho ezempilo anomusa ancike komunye wenqubo yokuzivocavoca enomusa, noma ngabe unenhloso yokunciphisa isisindo noma ukwakhiwa kukagesi, kubalulekile ukufaka isifundo ngasinye se-aerobic nesisindo noma ugesi ku-regimen yakho yokuzivocavoca.
Ekugcineni, noma kunjalo, indlela obeka ngayo isikhathi sakho sokuzivocavoca nokuthi yini oyenzela ukuthi imishini yomuntu yokuzivocavoca iza khona yonke indlela ezansi kulokho okuvela kaningi, kusho uFlores. Uma uyazonda i-HIIT, dlulise. Uma uthanda ukudansa nokuhamba ngebhayisekili, kudlule kukho. Ukuthola injabulo ngokuzivocavoca kuzokugcina uyeza ukubuyiselwa izithukuthuku ezinkulu kakhulu futhi kubangele imiphumela.

Ongakwenza ukuze usebenzise i-Cardio Workouts:
Ake sibheke ukuthi imiphi imishini yokuzivocavoca esetshenziswayo yokwakha i-Cardio Zone!

I-American Heart Association incoma amaminithi ayikhulu namashumi amahlanu wokujula okuhambisanayo neviki (le yiminyaka emihlanu, imizuzu engama-30 yokuzivocavoca), noma amaminithi angamashumi ayisikhombisa nanhlanu agcwele impilo yempilo evumelana nesonto. Ukusebenza kuleli banga kuvumela ukubamba izinhliziyo zakho ezinhle ze-coronary ngasikhathi sinye njengokukusiza ukulwa nezimo ezahlukahlukene ezinjengesifo sikashukela. Futhi, kuvumela ukukhulisa ingqondo yakho kube lula futhi kuthobe futhi kubhekwe impilo yakho yethambo.
Uma usebenza izinsuku ezi-3 ngesonto, igoli kuma-aerobic Workout ngokwakho ukuze ube mkhulu kakhulu, uHancock uthi. Uthi: "Ukujula okwengeziwe, isikhathi esifushane sokuzivocavoca," kusho yena. "Uma udinga ukupeyina isikhathi eside, dlula ekujuleni kwehla."
Ngqo ngempela u-Aerobic uphinde weza ngqo yonke indlela ezansi kulokho ofuna ukukwenza, uHancock uthi. Ukuthi ngabe lokhu kudansa, ukuhamba ngebhayisekili, ukugijima, ukukhuphuka, noma ngezinyawo phezulu naphansi kwezinyathelo ezakha imali yakho ye-condominium - uma kukhulisa imali yakho yenhliziyo yakho-ke kubalwa njenge-aerobic.
UHancock noFlores bayavuma ukuthi izindlela eziluhlaza eziluhlaza futhi ezinamandla zokuzivocavoca ze-HIIT neTabata. I-Tabata iyimodeli enkulu enkulu ye-HIIT engaqedwa ngaphandle noma ngesisindo. Kubandakanya ukusebenza ngemizuzwana engama-20, ukuphumula kwe-10, nokuphindaphinda imijikelezo ejwayelekile eyi-8.
Abasubathi abakhethi be-Elite basebenzise imfundo yohlelo lwe-C iminyaka eminingi ukuthuthukisa ukusebenza kwabo jikelele nangesizathu esinembile. Ngenkathi unyawo luyaqhubeka nokuba yi-top-notch aerobic Workout, C. Imfundo yohlelo lwezinhlelo yenzani ngonyawo olungakwazi: Inika i-Cardio ngayinye kanye nokuzivocavoca i-anaerobic. Ngamazwi ahlukene, i-Tabata ne-HIIT ingashisa amanoni, ithuthukise inhliziyo ye-coronary kanye nesici se-lung, bese kwakha izicubu zomzimba ngasikhathi sinye.
Ngoba usebenza kangako ama-Thru HIIT Workout "Okubaluleke kakhulu, kufanele ucabange ngokucatshangelwa e-HIIT njengokusebenza kwama-spikes wokuzama okukuyisa kulolo [ukungakhululeki] umuzwa ngemuva kwalokho okunikeza imizamo yakho," kusho uHancock.

Yini okufanele yenze ukuze usebenzise amandla:
Bona ukuthi imiphi imishini etholakala endaweni yamandla emifundweni efanelekile?

Ungenza ukugxila komzimba okuphezulu, okuphansi, noma okuphelele ezinsukwini zakho zokuqeqesha amandla. Ukuthola okuningi ngokusebenza kwakho kwamandla, i-Flores iphakamisa ukusebenzisa ama-math-imizuzu engama-30 okuhlose wonke umzimba futhi kufaka phakathi ukunyakaza okuhlanganisiwe - lezo zivivinyo ezisebenza imisipha eminingi ngasikhathi sinye.

"Njengoba uthola i-fitter, ihlose ukukhulisa ivolumu yeseshini yakho, okusho ukwandisa isisindo esisetshenzisiwe kanye nama-reps aphelele wokuzivocavoca," kusho uFlores. Ukuqhubeka ngokuthuthuka ngale ndlela kuzoholela ekuzuzeni okungcono nokuthola amandla emisipha.
Uma unezinsuku eziningi zamandla futhi ufuna ukuyiphula (ikakhulukazi uma ufuna ukwakha izicubu zomzimba), ungenza usuku lomzimba olungenhla nosuku lomzimba oluphansi, oluphakamisa khona.
Kulezo zinsuku zomzimba eziphezulu, cabanga nge-push futhi uguqule izivivinyo, kusho uHancock. I-Push Moves ifaka ama-push-ups, ukucindezela kwesifuba, noma izimpukane esifubeni. Ukuzivocavoca umzimba kufaka imigqa, imigqa, ama-at donsa-phansi, kanye nokubhukuda noma ama-supermen. Ungaxuba futhi kuma-bicep kanye nama-triceps ahamba ngalezi zinsuku, uHanco uthi. Ngosuku lomzimba oluphansi, cabanga ngokwenza ama-squats, amaLunges, kanye nokuzivocavoca okunama-hinge, njengezikhathi zokufa, uyaphakamisa.

Uyini umehluko phakathi komshini weSmith nezinsimbi zamahhala kuma-squats?

I-Chack squat noma i-barbell squat, okuyi- "King of Leg Ondle"?

Ukuthatha izinsuku zokuphumula nini:

Ukuvumela okungenani okukodwa noma ezinsukwini zokuphumula kubalulekile ukuvumela uhlaka lwakho ukuba ngcono futhi wakhe kabusha. UHancock uncoma ukutadisha imali yakho yokuphumula ye-coronary yenhliziyo (i-RHR) ukuze ubone ngenkathi utholakala ngokuphelele futhi ulungiselele ukubhekana nokuzivocavoca okulandelayo kokuzivocavoca.
Ama-trackers amaningi ezempilo kanye nama-smartwatches azohlehlisa imali yenhliziyo ye-corunary futhi aqhamuke nokuqonda kwimali yakho yokuphumula. I-RHR yakho yibanga lezimo zenhliziyo zakho ze-coronary zishaya ngenkathi uphumula. Indlela ephansi ye-RHAR yokuthi inhliziyo yakho ye-corunary impompa igazi elengeziwe ngomzamo omncane kakhulu. Lesi yisiginali ehlukile osuba yimpilo, futhi inhliziyo yakho ye-coronary iyaqina.
Uma ulandelela njalo i-RHR yakho, ungazi ukuthi iqhubeka iphindaphindwe amahora amaningi noma mhlawumbe ezinsukwini ngemuva kokuzivocavoca okunamandla. Kuzo zonke izinsuku, noma kunjalo uma kwenzeka i-SHR yakho ishaya amahlanu ngokusho kwemizuzu (bpm) noma ngaphezulu ngaphezulu kwe-RHR yakho ejwayelekile, khona-ke uzobe untshontsha. Thatha noma yiluphi usuku lokuphumula bese ulinda kuze kube yilapho i-RHR yakho ibuyela kwimali yayo yansuku zonke ngaphambi kokubuyela emuva ejimini.
Ngenkathi izinsuku zokuphumula ziphakamisa isikhathi ngaphandle kokusebenza kusuka ku-aerobic namandla, akusikiseli ukuthi ungangabazeki ngaphandle kokungabaza. Sebenzisa izinsuku zakho zokuphumula zokugibela igwebu, ukwelula, noma ukwenza ukunyakaza okumnene njengokuhamba ngezinyawo ngaphesheya kwebhulokhi ukuze igazi lakho ligeleze, lithi uHancock.
"Kukubhekisisa ngentshiseko ngohlaka lwakho ukuze ulethe imizamo eqondisa izinhloso zakho, noma ngabe kuqinile, kwakha izicubu zomzimba, ukulungela isisindo," kusho yena. "Kubalulekile ukuthi abantu banake imizimba yethu, futhi kubucayi ukuthi uhlanganisani futhi kufaka phakathi izinhlobonhlobo."
Uma uthanda ukugijima, uyaqhubeka nokudinga ukuveza ekuqeqeshweni okumbalwa. Uma uthanda ukuphakamisa izinsimbi ezisindayo, uyaqhubeka nokudinga ukuthola imali yakho yenhliziyo ye-coronary nge-aerobic eyengeziwe. "Imizimba yethu kufanele ivumelane nezingcindezi, ngakho-ke kubalulekile ukuhlanganisa laba bacindezele ukuze kulondolozwe uhlaka lokuguqula," kusho yena.