Yini okufanele ibe yi-pulse yokushisa kwamafutha?

Noma ngabe yiluphi uhlobo lomsebenzi okwenziwe ngokomzimba, umzimba uzosabela kuwo ngokushintsha isilinganiso se-pulse. Kusukela nge-cardio ukuze ulahlekelwe isisindo, ukuqala abagijimi bakholelwa ukuthi isikhathi eside futhi esheshayo bagijima (ukuguqulwa kokuhamba, sebenzisa simulator elliptical), ngokushesha bazofika emgomweni wabo abawuthandayo. Lokhu akulona iqiniso ngempela. Inqubo yokushisa amafutha iqala ngenani elithile lezinhliziyo, kanti izinga lokushaywa kwesisindo lizoxhomeka efomini elingokoqobo, ubudala nobude bokuqeqeshwa.

Ukuqhuma kwamafutha okushisa: kubalulekile

Kunezinhlangothi ezingu-6 zokuhlukana kwenhliziyo, ukuqeqeshwa okuzohlukana ekusebenzeni nasebunzima.

Ukulinganisa kwenhliziyo (HR):

- 90-100% yezinga eliphezulu lenhliziyo - imikhiqizo ye-metabolic ihlukaniswe, kodwa ixakwe kabi emzimbeni (imisipha ishisa);

- 85-90% - ukuqeqeshwa kuyingozi, inhliziyo ayikwazi ukubhekana nomthwalo;

- 70-80% - kwenzeka ngokuyinhloko nge-oxidation yamakhemikhali. Kufanelekile ukwakha imisipha;

- 65-75% - ukushayela esikudingayo ukushisa amafutha (kancane, kodwa ngempumelelo kakhulu);

- 55-65% - ekahle ekuthuthukiseni uhlelo lwamaphaphu nokuthuthukiswa kwenhliziyo;

- 50-55% - umzimba uvuselelwa ngokushesha ngemuva kokuzivocavoca.

Ukubalwa kwe-pulse yokulahlekelwa isisindo

Ngakho, u-65-75% wezinga eliphezulu lenhliziyo - ukubala okunembile kakhulu kwe-pulse ye-fat burning. Leli xabiso lilungile - isisindo esiningi singasuka kancane kancane. Manje udinga ukunquma ukushayela kwakho okushisayo. Ifomula ilula:

220 - iminyaka yakho = isilinganiso senhliziyo oyifunayo.

Isibonelo, uneminyaka engu-30 ubudala, 220 - 30 = 195 ukushaya ngomzuzu (isilinganiso esiphezulu senhliziyo). I-pulse yokushisa fat isilinganiso esingamaphesenti angama-70%. Okusho ukuthi, ukulahlekelwa isisindo ngempumelelo kudingekile ukuthi ugcine ukushaywa kwamapulisi ngamaphesenti angaba ngu-130 ngomzuzu.

Nokho, ungakhohlwa ukuthi ngaphambi kokuba umzimba uqale ukushisa amafutha, uzoshisa ama-carbohydrate. Bathi, njengomthetho, anele amaminithi okuqala angu-30 okuqeqeshwa kwe-cardio esilinganisweni esiphezulu se-pulse. Kuphela emva kwalesi sikhathi kuzoqala ukushisa amafutha. Ngakho-ke, ukuzivocavoca kwe-cardio akumele kudlule isikhathi esingaphansi kwamaminithi angu-40.

Ngokuvamile ngesikhathi sokuqeqesha, kusetshenziselwa isimiso se-cyclicity, esisebenzisa izinhlobonhlobo zokushaya kwenhliziyo (lapho ukuvivinya umzimba okuphezulu ku-pulse esiphezulu okunye okuhambisana nokuzivocavoca kwenziwa ngokuphansi). Ukuzivocavoca okunjalo kuhle uma isisindo sesiphumile, futhi udinga ukulahlekelwa amakhilogremu ambalwa.

Ukuqeqeshwa okungahambisani nokushisa kwamafutha

Indlela ephumelela kunazo zonke yokulahlekelwa isisindo yizivivinyo eziyindilinga zokudla okushisayo. Kubesifazane, lokhu kubaluleke kakhulu, ngoba, ngokusho kwezibalo, yonke intombazane yesine ayijabuli ngombono wayo futhi ifuna ukulahlekelwa ngamakhilogremu ambalwa.

Iyini incazelo yokuqeqeshwa okunje?

Umqondo oyinhloko wokuqeqesha okunjalo ukuwusebenzisa ngokugcwele umzimba ngesifundo esisodwa. Iqukethe amandla, kanye nokuzivocavoca kwe-aerobic, kwenziwa cishe ngaphandle kokuphefumula, okuyinto enamandla kakhulu-futhi iphoqa umuntu ukuba asebenze ngamkhawulo wamathuba. Njengomthetho, khetha ukuzivocavoca kuka-7-9 bese uphinda izikhathi eziningana nge-respites emkhatsini wemibuthano yemizuzwana engu-20 kuya kwangu-40. Ukuqeqesha umjikelezo wamafutha ashisa abesifazana abahamba ngesisindo noma ngokulinganisa nokukhanya okuncane.

Izinzuzo zokuqeqeshwa okwesikhashana

Ngesizo sokuqeqeshwa okuyisigidi awukwazi ukwakha imisipha, kodwa inezinzuzo eziningana ezilandelayo:

- Kunzima kakhulu ukubhekana nesisindo esiningi ngokweqile, ngoba sisheshe sikhuphuke ngokwemithi.

- Ukwandisa amandla.

Iqinisa isimiso senhliziyo.

- Kukhuthaza ukuqiniswa kwemisipha eyisisekelo.

- Ukuhlakaza umzimba.

- Akunamaminithi angaphezu kwengu-30.

Sample Circle Training Plan

Ukuze wenze ukuqeqeshwa okunjalo, akudingekile ukuthenga ukubhalisa ekamelweni lokufaneleka, ngoba ubuncane bemishini kuyodingeka - kuphela ama-dumbbells angu-0.5 kg (amabhodlela eplastiki ngamanzi). Uma uqala ukuzama ukuqeqesha okuyisigungu, kungcono ukwenze ngaphandle kokulinganisa.

Isibonelo sokuzivocavoca inombolo 1 (phinda izikhathi ezingu-2-3):

- ama-push-up angu-15,

- squats 12,

- Ukukhishwa kwezingu-17 kumaphephandaba,

- 16 uyaphuma,

- amasekhondi angu-30 ebha.

Inkimbinkimbi yokuzivocavoca inombolo 2:

- ama-sit-ups angu-18,

- amaphuzu angu-20 kumaphephandaba,

- ama-push-up angu-16,

- imizuzwana engu-30 yebha yecala ngakwesinye icala,

- 17 ukuhlasela ngomlenze ngamunye.

Complex of umzimba № 3:

- 12 ngokugcizelela phansi,

- iziphakamiso ezingu-15 ngesitulo,

- amaphuzu angu-20,

- ama-push-up angu-17,

- amasekhondi angu-30 ukugcina ibha.

Ngaphambi kokuba uqale ukuqeqesha, kubalulekile ukwenza lula ukufudumala (ukuphoqa, ukugcoba izandla). Lokhu kuzolungisa amalunga nemisipha yomthwalo. Uma kwenzeka uqala ukuqeqeshwa okuyisigungu, khetha okungaphezu kuka-5 umzimba futhi ungasebenzisi ama-weighting agents.

Ngendlela, isibonelo esihle kakhulu sokuqeqeshwa okuyisigqila yi-"Isisindo Esingahle Ngemihla Engama-30" esiyinkimbinkimbi yomqeqeshi odumile uGillian Michaels.

Lokhu kuqeqeshwa kuphelele kulabo abangakaze benze imidlalo. Le nkimbinkimbi ihlanganisa amazinga amathathu obunzima, okudingeka uwenze izinsuku ezingu-10 ngalunye. Umthwalo unikezwa kuwo wonke amaqembu omzimba, into esemqoka akumele iyeke!