Fat-evuthayo ngamandla uqeqesho eliphezulu lekhefu ukunciphisa umzimba

Strong, umzimba toned - yinto yokuba abantu abaninzi bayavuma ukuba achithe iiyure ku ejimini kwaye egcina ngamandla. Ngapha koko, inani ndayame kudala Uyekile ukwenza nje phawu nice - ezemidlalo bekwi ngokuyintloko impilo engcono.

abafundisi imfanelo Modern wosondeza eninzi noqeqesho ezahlukeneyo. Kwaye kule minyaka yakutsha nje kuba ngokuya ithandwa ekuthiwa-ekumgangatho ophezulu uqeqesho lekhefu. Bebathembisa iziphumo ekhawulezayo kunye kwemitshini encinci.

Kakade ke, abantu abaninzi bafuna ukufumana ulwazi oluphangaleleyo kule nkqubo yoqeqesho. Yiyiphi imisebenzi efanelekileyo? Ngaba kunokwenzeka ukuba baqhube ekumgangatho ophezulu uqeqesho lokuphumla ekhaya? Nokuba okanye hayi ukunika isiphumo ngokukhawuleza? Ziziphi iingxaki unokujongana labaqalayo? Iimpendulo zale mibuzo umdla kubafundi abaninzi.

Ekumgangatho ophezulu uqeqesho lokuphumla: ntoni na?

Okokuqala, makhe ukumelana intsingiselo kota. High ngamandla uqeqesho lokuphumla - inkqubo entsha noko equka Cardio esebenzayo yeyiphi enye imithwalo ngamandla.

Uqeqesho ngokuyimfuneko ibandakanya iseshoni Cardio elifutshane kakhulu, nto leyo ke kulandele uqeqesho lokukhulisa amandla. Ngoko ke, izihlunu ngaso sonke isenzo, kodwa intliziyo afumane isiqabu elifutshane. uqeqesho lokuphumla - uhlobo lwe njengomothuko umzimba. Ngokuchanekileyo Ndathatha inkqubo olulandelenayo ikuvumela ukuba usebenzise iinkqubo ilungu eyahlukileyo ngokupheleleyo, nto leyo ngokuqinisekileyo kuchaphazela kuphela imilo kodwa umzimba uphela.

isebenza njani le nkqubo?

Enyanisweni, eyona nto ithethwa ekumgangatho ophezulu uqeqesho lokuphumla ilula. Njengoko yaziwa, ukunciphisa umzimba ekhawulezayo kuyimfuneko ukuze lisasazwe ubume ukuya eliphezulu - ngeli xesha ukunyuka mpilo komzimba maxa wambi, nto leyo sikhatshwa igcwala iiseli ngamanqatha. Ngokwendalo, ukulungiselela lo msebenzi kufuneka wenze obukhulu, ngenxa yokuba umzimba kufuneka uqale ukusebenzisa imithombo yamandla nanceba, ukuba utyebile ongama.

Emva kokuba Cardio elifutshane iseti ilandelwa yi imithwalo ngamandla. Uqeqesho ukuthatha indawo kwesantya oluphakathi okanye kade, kodwa ngenxa yokuba umthwalo izihlunu njalo ukubetha siyagcinwa. Amafutha ngenkuthalo kutshiswa ngexesha ukuzilolonga, yaye emva kokuba. Ngexesha umthambo kukho intshabalalo buso esiqwini kwezihlunu nasekupheleni imithambo, umzimba Úyawubuyisa mass kwezihlunu ngexesha iqhubheka ukusebenzisa amandla zivela amafutha.

Tabata for ngokukhawuleza ukulahleka kwamafutha

Tabata - uqeqesho kakhulu oluqhubekayo, nolwathi lwaphuhliswa kwi-Institute of Fitness eTokyo kunye inxaxheba lukaGqirha Izumi Tabata. Le yinkqubo elifutshane umthambo ukuba ithatha malunga 4 imizuzu. Kukholelwa ukuba ngeli xesha umntu sichithe imali elifanayo calories njengoko ngexesha eliqhelekileyo ukuzilolonga imizuzu-45.

Isifundo wohlulwe ngokwezigaba ezibini:

• Isigaba sokuqala ithatha imizuzwana 20. Ngeli xesha, loo mntu kufuneka aye kumda, ukuzama ukwenza 30-35 kophindo lwe umthambo ethile.
• Inyathelo lesibini, unciphiso, ithatha imizuzwana 10. Ngeli xesha, sicebisa ukuhamba umsengi kunokunceda ukunciphisa izinga lentliziyo kunye elifut- encinane.

imizuzu 4 umntu uyakwazi ukwenza 8 iisethi kunye nemithambo ezine ezahlukeneyo (kabini). Le mithambo zikhethwa ngokuxhomekeke kumalungiselelo umntu. Njengoko bathi bona abaqeqeshi, imizuzu-4 ukuzilolonga okunene ukuvelisa iziphumo, kodwa inkqubo accustoming umthwalo umzimba kunye nexesha kufuneka zandiswe.

ebaleka lokuphumla okanye indlela Valdemar Gerschler

Lokuphumla isebenza namhlanje ndlela ithandwa kakhulu. Inkqubo yasekwa ngowe-1939 umqeqeshi onamava Waldemar Gerschler. Undoqo kwenkqubo enjalo ilula - kuqala kufuneka isebenze ngokukhawuleza kumgama oziimitha ezili-100, yaye emva koko anike ixesha umzimba ukululama kancinane. Ithuba lokuphumla ithatha malunga nesi-2 nemizuzu. Kakade ke, imbaleki kufuneka angachithi ixesha kwi zokubhala - ukuhamba ezifanelekileyo umsengi okanye nayiphi na enye umthambo. Kubalulekile ukuzama ukunciphisa izinga intliziyo ibetha 120 ngomzuzu, ngoko kwakhona, ungaphinda ugqatso ukuzila. Uqeqesho kuthatha malunga nemizuzu engama-20.

Imidlalo for Velocity okanye Fartlek

Le nkqubo wadalwa Sweden - kodwa ngoncedo neembaleki ukulungiselela kweMidlalo YeOlimpiki ngokubaluleka. Fartlek ibandakanya ezinye element yokhuphiswano, ke ngoko, kufuneka athathe inxaxheba ngabantu ababini ubuncinane. Le nkqubo iqulathe izigaba ezininzi:

• imizuzu yokuqala elishumi ukubaleka (kuyanceda ukushushubeza izihlunu kunye nokulungiselela umzimba ntshikilelo).
• Oku kulandelwa kwemizuzu eli-10 njengomtyibilizi eqatha, apho umntu ukubaleka ngesantya esiphezulu.
• Oku kulandelwa ikhefu elifutshane, enika ithuba ukubamba umoya wakho - imizuzu 5 ukuhamba kubethwa ngumoya.
• Iimbaleki Okulandelayo run 100 kumgca othe ngqo leemitha.
• Enye uhlanga leemitha 100, kodwa kwithambeka phezulu.
• Inqanaba lokugqibela le - imizuzu emi-5 ukuhamba umsengi isantya kancinci nokubetha kwentliziyo.

Kakade ke, le nkqubo ezingafanelekanga wabaqalayo, kususela umthwalo kakhulu kakhulu.

Ekumgangatho ophezulu fat-ukutshisa uqeqesho lokuphumla kwiholo

Kakade ke, kuya kuba kuhle ukuba liyenze yokwenza umthambo phantsi kweliso ngomfundisi abanamava aya kuyinyula imisebenzi kunye namandla, uya ezimbalwa iincam luncedo. Hi ndlela leyi, amandla kunye Cardio kweli gumbi ziyahluka. Umzekelo, iziphumo ezihle kunika ekumgangatho ophezulu uqeqesho lokuphumla kwi ellipsoid kunye nezinye simulators.

Ukongeza, le program kungaquka umthambo kunye Nge, dumbbell, ukhwela intambo kunye nezinye imithwalo enzima zizalana ekhaya. Olunye uhlobo loqeqesho - wamanqindi, apho uncedo umqeqeshi kuza kudingeka.

ngamandla High uqeqesho lokuphumla ekhaya: ngaba ziyasebenza?

Abantu abaninzi abanomdla imibuzo malunga nokuba kungenzeka ukuba asebenzise inkqubo efanayo ekhaya. Kakade ke, ewe. Umzekelo, unako ukufumana iividiyo ezininzi kunye umthambo olusebenzayo - nako ukudlala nje ngokuchanekileyo.

Ukongeza, lekhefu aphilileyo kunye imithambo ngentambo kunokukunceda ngokukhawuleza ubunzima bomzimba nokuphucula inkqubo sentliziyo. Kakade ke, wabaqalayo bacebisa ubuncinane izihlandlo ezimbalwa ukuya kutyelela ejimini kwaye uthethe kunye nomqeqeshi - oko kuya kukunceda ukuba ukhethe isethi ifanelekileyo beemvavanyo uze ungakwazi ukuqhuba ngokuzimeleyo.

Ziziphi iingenelo zoqeqesho lokuphumla?

Yintoni ekumgangatho ophezulu uqeqesho olulodwa lokuphumla? Le nkqubo eziliqela eziluncedo:

• Oku kubonakaliswa ukuba ngexesha ezi zifundo amanqatha watshiswa kane ngokukhawuleza kunokuba, umzekelo, ngexesha nokubaleka yesiqhelo.
• Ngokuchasene imvelaphi ukusebenzisa rhoqo kukho ukutya olukhawulezisiweyo, nto leyo ethintela isimemezelo kwamafutha elizayo.
• imisipha yabantu luqine (oku kusebenza imisipha ngentliziyo), kwandisa unyamezelo.
• Ngeli ixesha ekuphulukenwe nalo (malunga nama-24 iiyure emva kokuphela umthambo) umzimba iyaqhubeka ukuchitha kakhulu calories.
• Uqeqesho ingaqhuba iye ngaphandle izixhobo ezixabisa.
• Intlanganiso awutsali ngaphezu 20-30 imizuzu, kunye nemfuneko ukujongana amaxesha 3-4 kuphela ngeveki.

Izimo kuphuhliso ubuchule

Kakade ke, ngaphambi kokuba nayiphi na ukuzilolonga kufuneka athethane yincutshe. Ngoko nangoko ke ukuthi abaqalayo qethe ukuze alungele imithambo ezinjalo. Ekumgangatho ophezulu uqeqesho lokuphumla, nangoku yakhelwe abantu abasele amava noqeqesho. Ukuba ufika indlela yokwenza umthambo okokuqala, kufuneka kuqala ukulungiselela umzimba, abandakanya yesikimu lighter.

ngamandla High uqeqesho bekhefu contraindicated kubantu abanezifo ezimbi inkqubo musculoskeletal kunye nemithambo yegazi. Ukongeza, ukusuka uqeqesho kukunika, ukuba usahleli, ngexesha zokubuyiselwa kwimo yesiqhelo emva kokwenzakala. Awukwazi ukusebenzisa igama le nkqubo ukuba nokutyeba kakhulu kakhulu - kufuneka uqale ukuphulukana umgangatho zokuqeqesha ukukhulisa ubunzima koko kuphela uqhubeke kwizifundo ezininzi.

Kangakanani ukutya ngexesha uqeqesho?

Ekumgangatho ophezulu lokuphumla uqeqesho ilahleko amanqatha lusebenza ngokwenene, kodwa akukho nto ibaluleke kangako ekulweni umzimba na ukutya efanelekileyo. Ukuze kufikelelwe kwimpumelelo ekwiqondo eliphezulu imisebenzi imidlalo kuyimfuneko ukunyenyisa yokudla.

Eneneni, ingcali iingcebiso kwi Menu standard entle. Ukuba Shiyiselanani ukudla iiproteins kunye nokudla okune carbohydrate entsonkothileyo (cereal, oatmeal, iziqhamo kunye nemifuno, ngaphandle iidiliya sweet). Kufuneka ukunciphisa iswekile, ehla kunye nezinye goods.

Akucetyiswa ukuba adle ngokukhawuleza phambi kokuba Amazing. Hi ndlela leyi, kungcono ukwenza umthambo kusasa okanye emva kwemini. imizuzu eli-15 emva kokuphela imfuneko ukubuyisela eseleyo carbohydrate - oko kuya lulungele iglasi apile okanye incindi-orenji, iziqhamo yesitrasi. Okulandelayo ufuna ukubuyisela isitokhwe ze iiproteni ukuze uphephe uphuhliso isiphumo catabolic, apho umzimba uyazifohloza phantsi eyakhe inyama yayo kwezihlunu. Emva kwemizuzu engama-40, kufuneka uthathe ukutya protein okanye angcangcazele protein. A iiyure 1.5 nga phambili ukuya sasemini okanye isidlo apho, kwakhona, kufuneka ibandakanye protein carbohydrate ukutya (umz, isifuba yenkuku kunye lettuce).

ulwazi olongezelelweyo eziluncedo

Fat-uvutha ekumgangatho ophezulu uqeqesho lokuphumla engaphenduli iziphumo ezilungileyo. Noko ke, abantu bacetyiswa ukuba balandele imithetho:

• Uqeqesho ayikwazi ukuqalisa ngaphandle pre-zokufudumeza ifudumele-up. Oku kusebenza kuphela ukuba lekhefu, kodwa naziphi na ezinye iinkqubo. Okokuqala, ungakwazi ukuthatha umntu emane emfutshane, uze wenze ezinye imithambo ukuze wolule izihlunu. Le yinxalenye uqeqesho luya kuqhubeka akukho ngaphezu kwemizuzu eli-10, kodwa kuza kunciphisa ingozi yokwenzakala.
• Ngexesha izifundo kufuneka uqiniseke ukuba ithwalwe ngazo amanzi. Kukuninzi akukho mfuneko ukusebenzisa, kodwa ngamanye amaxesha, qiniseka ukuba ukwenza SIPs ezimbalwa.
• Omnye kufuneka sihlale sikhumbula indlela kufuneka kuhlala ekumgangatho ophezulu uqeqesho lekhefu. Kwabasaqalayo - ukuba imizuzu eli-10. Ngenxa yokwanda ixesha unyamezelo angandiswa, kodwa hayi kwimizuzu ngaphezulu kwama-30. Zibandakanye abadinga amaxesha 3-4 ngeveki, yaye nayiphi na kwenzeka rhoqo. ukusebenzisa rhoqo kwaye elide Too kokwenza kwaye kwenzakale umsipha.
• Kubalulekile ukuba ukhethe umthambo ekunene kwaye kakhulu ebekwe ngaphandle eklasini. Njengoko bathi abahlohli abanamava, imizuzu-10 ukuzilolonga apho lo mntu wenza konke oko kunokwenzeka, kuya kuba kakhulu ngempumelelo ngaphezulu kwama-30 okanye ama-40 yemizuzu sifundo kwi amandla phantsi.

Kuyabonakala ukuba ekumgangatho ophezulu uqeqesho lokuphumla, kwakunye naziphi na ezinye iinkqubo ukufaneleka, akanako ukunika iziphumo ngoko nangoko. Yokuselelwa amanqatha ubunzima kunye izihlunu kukhula kwenzeka ngokuthe ngcembe, njengoko kuboniswa ncomo ezininzi. Fumana rhoqo kwaye utye ngokufanelekileyo - oko kuphela kwendlela ukuphucula mzobo.