Kuyini Isimo SeMetabolic?

-Delile

• Uhlobo luni lokuzivocavoca?
• Ungasenza kanjani isimo se-metabolic
• Imijikelezo
• Kwabaqalayo
• Ku-CrossFit
• I-Metabolic vs. HIIT
• Ubuhle nobubi
• Buhle
• Nebubi
• Ungabona nini umqeqeshi
• Okubalulekile

Kunemikhondo emithathu ephehla umzimba ngesikhathi sokuzivocavoca: izindlela zamandla eziseduze, eziphakathi nendawo nezesikhathi eside.

Emikhondweni esheshayo naphakathi, i-creatinine phosphate ne-carbohydrate isetshenziselwa amandla. Endleleni yesikhathi eside, womabili ama-carbohydrate namafutha anikeza umzimba wakho amandla.

Isimo seMetabolic, noma i-metcon (noma kwesinye isikhathi sipelwa yiMetCon), isuselwa ezinhlelweni zokuzivocavoca ezisebenzisa izindlela zamandla eziseduze neziphakathi nendawo.

Ukuvivinya umzimba ngokulinganisa kufanele kwenziwe ngesikhathi esithile nokuqina ukusebenzisa lezi zindlela. Nge-metcon, umzimba ungashisa kahle uphethiloli ngokusebenzisa amandla alinganiselayo ngezikhathi zesikhawu esiphakeme.

Kunezinhlelo eziningi ezithandwayo zokuzivocavoca ezakhiwe ngokuzungeza komzimba, njengeCrossFit, Insanity, ne-P90X. Kule ndatshana, sizohlola ezinye zezinto ezinhle nezimbi zesimo se-metabolic, ukuthi ungakwenza kanjani, nezinye izibonelo zokuzivocavoca kwe-metcon.

Uhlobo luni lokuzivocavoca?

Kuzinhlelo zokumisa umzimba, umfutho nesikhathi osichitha wenza izivivinyo kubaluleke kakhulu kunohlobo lokuzivocavoca okwenziwayo.

Uhlelo lwesimo se-metabolic kufanele luqukethe umsebenzi wokuqina okumaphakathi, umsebenzi wokuqina okukhulu, noma kokubili. Ngokuya ngalezi zidingo, kunezinhlobo ezahlukahlukene zokuzivocavoca umzimba ezingasetshenziselwa uhlelo lwe-metcon. Lokhu kungafaka:

• ukuzivocavoca umzimba
• ukuvivinya umzimba okuphansi
• umzimba ogcwele
• umzimba we-cardio

Ngezinhlelo ezinjengeCrossFit noma i-Insanity, kungahle kube nokuhamba noma imizila ethile esetshenziswa kaningi. Ukuthatha isigaba seCrossFit, ngokwesibonelo, kungahle kubandakanye isethi ethile yokuvivinya isikhawu esilinganisiwe- noma esiphakeme umqeqeshi akuthole kusebenza.

Kodwa-ke, iningi lalezi zinhlelo lisavumela inkululeko ethile ukunquma ukuthi iziphi izivivinyo ongathanda ukuzisebenzisa. Inzuzo yohlelo lokumisa umzimba ukuthi lungasetshenziswa kumuntu ngamunye.

Ungasenza kanjani isimo se-metabolic

Kunokuzivocavoca okuningi ongakwenza ngesimo se-metabolic, kepha nazi izibonelo ezimbalwa:

Imijikelezo

Kule vidiyo, umqeqeshi uhlinzeka ngemijikelezo yomzimba ogcwele. Lezi zivivinyo zenzelwe ukwakha imisipha futhi zishise amanoni ngokushesha nangempumelelo.

Kwabaqalayo

Isifunda sokuqala somsebenzi singaqedwa ngemizuzu eyi-12. Lezi zivivinyo ezilula ukulandela zingasiza ukwenza ithoni nokuqinisa umzimba wakho ophansi, umzimba ongaphezulu, nomgogodla.

Ku-CrossFit

I-CrossFit isibe ukuqeqeshwa okuthandwa kakhulu eminyakeni yamuva. Kule vidiyo, umfundisi uchaza ukunyakaza okuyisisekelo kwe-CrossFit ngesampula yokuzivocavoca.

Qaphela: Ukuzivocavoca okuthile kwe-CrossFit kungaba nzima kakhulu kwabaqalayo ukwenza. Qiniseka njalo ukuthi uqhuba ifomu elifanele ukugwema ukulimala.

I-Metabolic vs. HIIT

Yize isimo se-metabolic kanye nokuqeqeshwa kwesikhawu sokuqina (i-HIIT) kuvame ukusetshenziswa ngokungafani, akufani ncamashi.

Isimo se-Metabolic sichaza ukuzivocavoca umzimba okuhluka kusuka kokumaphakathi kuya ekuphakameni okuphezulu. Imizila yokuzivocavoca ye-Metcon kuhloswe ukuthi iqedwe cishe imizuzu engama-20 futhi isebenzise izindlela ezithile zamandla. Umgomo wesimo se-metabolic ukuthuthukisa zombili izinhlelo ze-aerobic ne-anaerobic.

Ukuvivinya umzimba kwe-HIIT kuhloselwe ukwenziwa ngaphezulu kwamaphesenti angama-80 wesilinganiso senhliziyo yakho esiphezulu, kulandelwe isikhathi sokululama esisebenzayo. Ukuzivocavoca kuhlala kunamandla futhi izikhathi ezikhethiwe zicacile, imvamisa imizuzwana engama-20 kuye kwangama-30.

Ukuzivocavoca umzimba kwe-HIIT kuyindlela yokwenza isimo se-metabolic - kepha hhayi yonke into yokuguqula umzimba yi-HIIT.

Ubuhle nobubi

Buhle

Ukulungiswa komzimba kuyindlela enhle yokuthuthukisa impilo yomzimba jikelele. Kunezinzuzo eziningi ohlelweni lwe-metcon, kufaka phakathi:

• Ukuchitha isikhathi esincane ejimini. Izinhlelo eziningi kuhloswe ukuthi ziphothulwe kungakapheli imizuzu engama-20. Lokhu kusho ukuthi ungathola ukuqeqeshwa okusebenzayo ngaphandle kokuchitha amahora ejimini.
• Ukushisa ama-calories ngempumelelo. Ukuzivocavoca kwemizimba ye-Metabolic kuklanyelwe ukwenziwa ngokulingene ngamandla amakhulu. Ukushaya kwenhliziyo okuphezulu phakathi nalezi zivivinyo kuvumela umzimba ukuthi ushise ama-calories ngempumelelo.
• Ukwenza ngcono isisindo somzimba esinciphile. kukhombisile ukuthi ukuqeqeshwa kwesikhawu esimaphakathi nesisindo esiphakeme kunganciphisa amaphesenti amafutha omzimba. Ngaphezu kwalokho, ukuvivinya umzimba njalo kungasiza ekwakheni imisipha eminingi.
• Ukwenza ngcono imetabolism. Imisipha ishisa amakhalori amaningi kunamafutha, okungenye yezinzuzo eziningi zesimiso esijwayelekile sokuqeqesha isisindo. Ukusebenzisa isimo se-metabolic ukukhombisa umzimba wakho kungasiza ekuthuthukiseni imetabolism yakho.

Nebubi

Yize kungenabubi obuningi bokuqala uhlelo lwesimo se-metabolic, zingafaka:

• Ithambekele kakhulu ekulimaleni. Ukuqala uhlelo olusha lokuzivocavoca ngaphandle kwezingozi. Omunye we-2015 uthole ukuthi ukulimala kakhulu komzimba okufaka abantu egumbini lezimo eziphuthumayo kungenxa yokusebenza ngokweqile, okungenzeka ngokuntuleka kwemfundo noma ukulungiselela.
• Kungadinga imishini yokuvivinya umzimba. Ubulungu beGym, ngisho nemishini yokuzivocavoca ekhaya, kungabiza. Yize kungadingeki ijimu yokuzivocavoca noma imishini yobungcweti, ingaba wusizo ekwakheni inqubo ejwayelekile.
• Kuyaphikiswa ezimweni ezithile. Ukuzivocavoca umzimba kubhekwa njengokuvikelekile kubantu abaningi. Kodwa-ke, kubalulekile njalo ukuhlola nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuqina.

Ungabona nini umqeqeshi

Uma unentshisekelo yokwenza isimo se-metabolic kepha ungazi ukuthi uzoqala kuphi, umqeqeshi womuntu siqu angasiza.

Thola i-ACE Pro iyithuluzi elihle elivela kwa-ACE Fitness elikuvumela ukuthi useshe abaqeqeshi abaqinisekisiwe endaweni yangakini. Umqeqeshi wakho angakusiza ufunde ukuthi ungakwenza kanjani ukuzivocavoca okuyisisekelo ngokuphepha nangempumelelo.

Uma unentshisekelo yokujoyina uhlelo olufana neCrossFit, amadolobha amaningi anezindawo zokuzivocavoca umzimba ezikhethekile kwiCrossFit (ebizwa “ngamabhokisi”). I-CrossFit Map esemthethweni iqukethe izindawo ze-CrossFit Affiliate gyms ezweni lonke.

Okubalulekile

Isimo se-Metabolic senzelwe ukufaka ukusebenza ngokulingene nokuqina okukhulu okuthuthukisa amasistimu wamandla womzimba. Kunezinhlobo eziningi zezinhlelo eziyi-metcon, kufaka phakathi ukuqeqeshwa okudumile kwe-CrossFit.

Uhlelo lokumisa umzimba lungasiza ukonga isikhathi, ukushisa ama-calories amaningi, nokuthuthukisa impilo yakho yonke. Uma umusha esimeni se-metabolic, umqeqeshi womuntu siqu angakusiza ukwakha inqubo esebenzayo yakho.

Futhi njengoba njalo, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca.