Ukuthuthukisa umzimba ophansi

-Delile

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Kusuka kuzincwadi nakuhlolo oluvamile, Umumo ifunda lokho nina, bafundi, enifuna ukukubona okungaphezulu noma okuncane emakhasini ethu. Into eyodwa ohlale uyicela ukujima okunemiphumela esheshayo okulula ukukulandela futhi okungadingi ijimu. Ubuzile. Silalele. Lapha, siqala ikholomu yethu ye-At-Home Workout.

Lapha, sifaka ukuzivocavoca okubili, ukuqeqeshwa kwamandla ne-cardio, okudinga okokusebenza okuncane noma okungadingi nhlobo futhi okungahlanganiswa kwenziwe uhlelo oluphelele. Lokhu ukujima kwamandla akhethekile, okukhethekile okuvela kuvidiyo esanda kukhishwa "Shaping Up With Weights for Dummies" (Anchor Bay Entertainment). Nali ithuba lakho (ekugcineni!) Lokufunda ukwenza izivivinyo eziyisisekelo, ezisebenza kahle kakhulu. Lolu hlelo lwezinsuku ezintathu ngeviki luthatha cishe ihora. Qala ukujima ngakunye ngokuzifudumeza imizuzu emihlanu, uhambe ngokushesha noma umasha endaweni futhi wenze imibuthano yengalo. Qeda ngokwelula yonke imisipha oyisebenzisile, ubambe ukwelulwa ngakunye imizuzwana engama-20 ngaphandle kokushaya. Ingxenye ye-cardio isuselwa kunqubo ephumelela kakhulu ebizwa nge- "pyramid training," ekhuphula umfutho wakho wokukhokha okusheshayo.

UCardio

Lokhu kuzivocavoca umzimba kuyindlela yokuqeqeshwa kwephiramidi: Kancane kancane uyakhuphula umfutho wakho uze ufinyelele “phezulu” noma ezingeni lomzamo omkhulu, bese uyehlisa kancane kancane.

Lolu hlobo lokuqeqeshwa luyindlela ephathekayo yokusebenza ngamandla amakhulu, ekuvumela ukuthi ushise ama-calories amaningi bese uthola isimo esingcono senhliziyo. Yisebenzise kunoma yimuphi umshini we-cardio noma ukujima kwakho kwangaphandle okuthandayo (ukugijima, ukuhamba ngebhayisikili, njll.). Bheka izinga lomzamo wakho usebenzisa i-Rate of Perceived Exertion (RPE, bheka ngezansi). Noma, uma unomshini wokulinganisa ukushaya kwenhliziyo, ungasebenzisa iphesenti lokushaya kwenhliziyo kwakho okuphezulu (MHR; ukuze uthole eyakho, susa iminyaka yakho kusukela ku-220).

Ukwandisa ukuqina kokusebenza kwakho (kanye nesilinganiso senhliziyo yakho), shintsha isivinini sakho noma okunye okuguquguqukayo okuqondene nemishini, njengokuthambekela ku-treadmill noma umqeqeshi we-elliptical noma ukumelana nebhayisikili. Khumbula: Umsebenzi ongawenza ku-RPE enikeziwe noma iphesenti le-MHR uzoshintsha njengoba uqina, ngakho-ke lindela ukukhulisa amazinga akho okujima emasontweni ezayo.

Isikhathi Sonke Sokuzivocavoca: Imizuzu engama-40

Umgomo Wakho Wokuzivocavoca

Ukuze wandise izinga lokushaya kwenhliziyo yakho ngokunyuka kuze kube yilapho ufinyelela ku-RPE 8-9 noma amaphesenti angama-80-85 we-MHR yakho. Bese uzobuyisela ukushaya kwenhliziyo yakho phansi. Ukuzivocavoca kwakho kuzobukeka kanjena:

Kulungele

Imizuzu emi-5 ku-RPE 5 (cishe 55% MHR)

Zivocavoce

Imizuzu engu-5 ku-RPE 6 (cishe i-70% MHR)

Imizuzu emi-5 ku-RPE 6-7 (cishe 75% MHR)

Imizuzu engu-5 ku-RPE 7-8 (cishe i-80% MHR)

Imizuzu emi-5 ku-RPE 8-9 (cishe 80-85% MHR)

Imizuzu emi-5 ku-RPE 6-7 (cishe 75% MHR)

Imizuzu engu-5 ku-RPE 6 (cishe i-70% MHR)

Yehlisa umoya

Imizuzu engu-5 ku-RPE 5 (cishe ama-55% MHR)

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