Ungaqala njani ngobomi olufanelekileyo?

Ngokufanelekileyo, kwimeko apho kufuneka ukomeleze ubungcali kunye nempilo yakho, kufuneka ucinge malunga neentsuku ezi-5 ngeveki, uKing Hancock, i-ACSM-CPT, umqeqeshi wempumelelo kwiNeou, inkonzo yokusasaza impilo, ixelela impilo. Oko kuya kuvakala njengento eninzi, nangona kunjalo kungasabikho suku ngalunye kufuneka ukuba ube ngamandla, kwaye iindlela zakho zokusebenza zinokuba seyokugqibela kangangemizuzu engama-30.
Uhlala uphinda uphinda uxhomekeke kuwe ukonwabela impilo kunye nexesha onalo, nalo. Ukuba umtsha kwimithambo, umzekelo, qala ngenjongo encinci, ehamba ngeenyawo ezili-10 000 emva kwemini ubuncinci kwiintsuku ezi-5 ngeveki. Okanye, kwimeko apho ixesha lakho lingavumi ukusebenzisa iiyure eziyi-5 ngeveki, injongo yeentsuku ezi-3 kwaye iqaphele ukuba unokwenza ukuba iiklasi zikwazi kakhulu.
Kuya kufuneka ukhangele ukuba ungenelelo lwendlela yendlela yokusebenza oyenzayo kwi-5 yeentsuku. Ukuba unako, injongo yeentsuku ezi-2 okanye ezi-3 ze-aerobic kwaye uchithe ixesha elichaseneyo okanye ezi-3 ngombane.
Ukuba wenza iindlela ezimbalwa zokusebenza zexesha leveki, unokudibanisa umbane kunye ne-aerobic kwiintsuku zakho (cinga: umzuzu wama-20 oqwalaselekileyo ngeyona ndlela ye-25 yemizuzu yesiqhelo yesikolo). Ukufundela okunzulu kolwimi oluphezulu
Kwaye njengokuba kuhenda ukuthembana ukuba amaphupha empilo anobubele axhomekeke kwenye yenkqubo yokusebenza, gcina oku: ukuba usongelwe ngombane, ukuba inesitshixo sokusebenza kwe-aerobic nobunzima kwirejimeni yakho yokuzivocavoca.
Ekugqibeleni, nangona kunjalo, indlela otshintshe ngayo ixesha leendlela zakho zokusebenza kunye nento oyenzayo kwiindlela zokusebenza komntu ngamnye uyehla kakuhle yonke indlela ehla kuyo kakhulu, i-flores ithi. Ukuba uyithiyile hit, yidlulisele. Ukuba uyadanisa ukudanisa nokuhamba ngebhayisekile, yidlulise. Ukufuna ukonwaba ekulolongeni kwakho kuya kukugcina uza ukubila okukhulu kunye neziphumo.

Yintoni omele uyenze ngokusebenza kwentliziyo:
Makhe sibone ukuba zeziphi izixhobo zokusebenza ze-GYMS ezisebenzisa ukwakha indawo ye-Cardio!

Umbutho wentliziyo yaseMelika ucebisa ikhulu lemizuzu engamashumi amahlanu edrafti ehambelana neVeki (le yimizuzu emihlanu, okanye imizuzu engama-30), okanye amashumi asixhenxe anesihlanu ahambelana neveki. Ukusebenza kwesi sidanga kuvumela ukubamba i-coronary yakho ye-coronary kulungile kwangaxeshanye njengoko kunceda ulwelwe iimeko ezahlukileyo ezifana nesifo seswekile. Kwaye ivumela ukuphakamisa ingcinga yakho kunye nemvukelo kwaye itshutshise ithambo lakho ithambo.
Ukuba usebenza iintsuku ezi-3 ngeveki, injongo kwiindlela zakho zokusebenza ze-aerobic zokusebenza ukuba ziqaqambile, uHanack uthi. Uthi: "Okukhona ubunzulu, elifutshane lexesha lokusebenza," utshilo. "Ukuba ufuna ukupeyinta ixesha elide, dlulise ngokuncipha."
Yile nto kanye oyenzayo ye-aerobic kanye ukuba ifikelele kuyo yonke indlela ezantsi kwinto oyifunayo, uHanack uthi. Enoba oku kudanisa, ukuhamba ngebhayisikile, ukubaleka, ukukhwela, okanye ngeenyawo ukuya ezantsi kwezakhiwo zentliziyo yakho ye-corodiniya-ukuba ibala njenge-aerobic.
I-Hancock kunye neFlores ziyavuma ukuba ezona ndlela ziluhlaza kwaye zinamandla zomsebenzi we-Hit kunye neTabata. I-Tabata yimodeli enkulu enkulu yeHiit enokugqitywa ngaphandle okanye ngamanqanaba. Kubandakanya ukusebenza kwimizuzwana engama-20, uphumle kwi-10, kwaye ukuphindaphinda imijikelezo yesi-8.
Iimbaleki ezi-Elite zisebenzise imfundo yolwimi lwe-CP yenkqubo ye-CP yeminyaka emininzi ukuphucula ukusebenza kwabo ngokubanzi kunye nesizathu esichanekileyo. Ngelixa unyawo luqhubeka nokuba yinto ephambili ye-notch Aerobic, iMfundo yoLwimi lwe-C Inkqubo iyenza into ehamba ngeenyawo Ngamazwi ahlukeneyo, i-Tabata kunye neHit inokutshisa amafutha, ukuphucula i-cohonary heronary heronary nentliziyo kunye nemiphunga ye-Coranication, kunye nokwakha izihlunu ngaxeshanye.
Ngenxa yokuba usebenza nzima i-thruit speir fiit supir, unganakho ngaphandle kwento yokupeyinta i-sweat eqinileyo nge-25 ukuya kwi-30 mins. "Eyona nto ibaluleke kakhulu, kufuneka ucamngce kwi-Hiit njengoko isebenza kwi-spikes yezama ukuzama ukuba [i-hanteck itsho ivele.

Yintoni ekufuneka yenziwe ngamandla enziwayo:
Jonga ukuba zeziphi izixhobo ezikhoyo kumandla e-Gyms ye-GYMS?

Unokwenza into ephezulu, esezantsi, okanye itotali yomzimba kwiintsuku zakho zoqeqesho. Ukufumana uninzi lwamandla akho, i-flores iphakamisa ukusebenza kwemizuzu engama-30 ejolise kuwo wonke umzimba kwaye kubandakanya intshukumo esebenzayo-loo misebenzi isebenza imisipha emininzi ngexesha elinye.

"Njengoko ufumana i-gener, njongo yokwandisa ivolumu yeseshoni yakho, ethetha ukwandisa ubunzima obusetyenzisiweyo kunye ne-reps iyonke yomthambo," utsho. Ngokuqhubekayo ukuqhubela phambili ngale ndlela kuya kukhokelela kumandla angcono kunye nesakhiwo semisipha.
Ukuba unemihla emininzi kwaye ufuna ukwaphula (ngakumbi ukuba ujonge ukwakha umsipha), unokwenza usuku lomzimba olungezantsi kunye nosuku lomzimba olusezantsi, oluceba i-hancock.
Ngezo ntsuku ziphezulu zomzimba, cinga malunga nokutyhala kunye nokurhola umthambo, uHencock uthi. I-push yokuhamba ibandakanya ukutyhala, oomatshini bokushicilela besifuba, okanye iimpukane zesifuba. Ukutsala imithambo kubandakanya imiqolo, ukudonsa, i-trat-it-it Unokuxuba kwi-bicep kunye nee-triceps ngezi ntsuku, uHencock uthi. Ngosuku lomzimba ophantsi, cinga ngokwenza izitya, i-wills, kunye nokuzivocavoca, njengokuthintela, uyawacebisa.

Nguwuphi umahluko phakathi komatshini weSmith kunye neentsimbi zasimahla kwii squats?

Ngaba i-squat squat okanye i-barbet squat, ngulowo "uKumkani wamandla omlenze"?

Xa uthatha ixesha lokuphumla:

Ukuvumela ubuncinci okanye iintsuku zokuphumla kubalulekile ukuvumela isakhelo sakho ukuba sibe ngcono kwaye sakha kwakhona. I-Hancop icebisa ngokufunda umrhumo wentliziyo yakho yokuphumla (i-RHR) ukuze ubone ngelixa ukhulelwe ngokupheleleyo kwaye ulungiselelwe ukujongana nokuzilolonga okulandelayo.
Uninzi lwabalandeli bezempilo kunye nee-smartwatches ziya kuhlawula umrhumo wentliziyo yomculo we-coronary kwaye iza nengqondo kwimali yakho yokuphumla. I-RHR yakho iludidi lweemeko zentliziyo yakho yentliziyo ibetha ngelixa uphumla. Indlela ephantsi ye-rhr ephantsi kwentliziyo yakho ye-coronary iphosa igazi elongezelelekileyo elinomzamo omncinci kakhulu. Olu luphawu olukhethekileyo oba sempilweni, kwaye intliziyo yakho ye-horonary iyaqina.
Ukuba ulandela i-RHR yakho rhoqo, ungazi ukuba ihlala iphindaphindwe iiyure okanye iintsuku emva kokusebenza okubi. Yimihla ngemihla, nangona kunjalo ukuba i-RHR yakho yibheja ezintlanu ngokweMzuzu (BPM) okanye eyongezelelweyo ngaphezulu kwe-RHR yakho, emva koko uya kuguquka. Thatha naluphi na olunye usuku lokuphumla kwaye ulinde de ibuye ibuyele kwi-RHR yakho kwintlawulo yayo yemihla ngemihla ngaphambi kokuba ibuyele kwi-jimu.
Ngelixa iintsuku zokuphumla zibonisa ixesha ngaphandle komsebenzi ukusuka kwi-aerobic namandla, ayicebisi ukuba kufuneka wenze ngaphandle kwamathandabuzo akukho nto. Sebenzisa iintsuku zakho zokuphumla ze-foam, ukolula, okanye ukwenza intshukumo ethambileyo njengendawo yokuhamba ibhloko ukuze igazi lakho lihamba, uHancock uthi.
"Malunga nokujonga ngenkuthalo isakhelo sakho ukuze uvelise iinzame ezikhokela iinjongo zakho, ukuba ngaba ngokwenene iyaqinisa, okanye ilungisa ubunzima," utshilo. "Kubalulekile ukuba abantu banikele ingqalelo kwimizimba yethu, kwaye kubalulekile ukuba ujikeleze kwaye kuquka iintlobo ezahlukeneyo."
Ukuba uyasebenza, uqhubeka kufuneka ubonakale kuqeqesho olutsha lomda. Ukuba uyawuphakamisa iintsimbi ezinzima, uqhubeka kufuneka ufumane intlawulo yakho yentliziyo yentliziyo up nge-aerobic eyongezelelweyo. "Imizimba yethu ifanele ukuba ihambelane nooRhaxisayo, ngoko ke kubalulekile ukudibanisa abacinezeli ukugcina isakhelo sokugcina isakhelo esiguquliweyo," utshilo.