Ukuqala isimiso sokuzivocavoca kungaba nzima. Sonke isitudiyo, ikilasi ngalinye lokujima, nawo wonke umqeqeshi womuntu siqu uthembisa ukuthi uzobona imiphumela maduze. Kodwa uma kuziwa ekutholeni ukuzilolonga okungcono kakhulu kokushiswa kwamafutha, akuwona wonke amakilasi ejimu noma uchwepheshe ozokunikeza wona.
Uhlelo lokuqeqesha ngokushisa amafutha luyinkimbinkimbi kunokuba imboni yezempilo ingathanda ukuthi ukholelwe. Udinga inhlanganisela yamandla, i-cardio, nokuqeqeshwa kwesikhashana, futhi ngenkathi izinhlelo eziningi zokuqina zinikeza okunye kwalokhu okungenhla, ezimbalwa ezihlanganisa zonke ezintathu.
Ngezansi, uzofunda ukuthi ungawenza kanjani umsebenzi oshisa amafutha, izivivinyo eziyisithupha zokushisa amafutha ukuze uzihlanganise nesimiso sakho, nokuthi kungani "amafutha ashisayo" engenziwa nje ejimini.
Okuqukethwe
Izingxenye eziyinhloko zokuzivocavoca ukushisa amafutha
Uma ubheke ukukhuthaza ukulahlekelwa kwamafutha kanye nokugcina imisipha yemisipha, ukusebenzisa kwakho kungase kuhluke kunabo bonke abanye abantu ejimini.
Ukuzivocavoca okungcono kakhulu kokushisa amafutha yenza ukulingana phakathi kwalezi zinto ezintathu:
- Isisindo esindayo kanye nevolumu elula (i-5-6 reps ngesethi ngayinye) - ukuze ube namandla futhi ushise amafutha.
- Ivolumu ephezulu nezisindo ezilula (ukuphindaphinda okungu-8-12 ngesethi ngayinye): ukuqinisa imisipha.
- I-High Intensity Interval Training (HIIT): Ukwengeza i-cardio futhi ushise amafutha.
Ukusebenzisa womathathu la maqhinga kukuvumela ukuthi uphonse inselelo umzimba wakho ngezindlela ezintathu ezahlukene.
Isibonelo, ukuphakamisa izinto ezisindayo (njengoba kushiwo esigabeni #1) ithinta umzimba ngendlela ehlukile kune-hypertrophy yevolumu ephezulu / ukuthuthukiswa kwemisipha (isigaba # 2). Futhi, yenza i-cardio eningi ngaphakathi kokuzivocavoca kwe-HIIT (iphuzu #3) ingakhuthaza ukulahlekelwa isisindo, kodwa kungcono ukuyihlanganisa nokuqeqeshwa kokumelana nokuvimbela i-muscle atrophy noma ukulahlekelwa kwemisipha.
Ngamanye amazwi, uzobona imiphumela usebenzisa noma iyiphi yalezi zindlela. Kodwa uma ufuna ukuthola imiphumela engcono kakhulu ngenani elincane lesikhathi, kungcono usebenze kukho bobathathu ohlelweni lwakho lokuqeqesha.
Nakhu ukuthi lezi zakhi zisebenza kanjani ndawonye ekusebenzeni okushisa amafutha:
- Ukwengeza ukuqeqeshwa kokumelana kusiza ukwandisa izinzuzo zamandla futhi ulondoloze isisindo somzimba esithambile, esizokusiza ukuba ushise amakholori amaningi, ngisho nalapho uphumule.
- Ukuzivocavoca kwe-Aerobic (noma ukuhamba kwe-cardio) kuzokusiza ukushisa amafutha, ikakhulukazi amafutha e-visceral azungeze isisu sakho.
- I-Cardio ingakusiza futhi ulahlekelwe amafutha esiswini.
Izivivinyo ezi-6 zokushisa amafutha
Uma ufuna ukushisa amafutha ngokuzivocavoca, kufanele uthintane nomqeqeshi womuntu siqu ukuze aklame uhlelo lokuqeqeshwa komuntu siqu lomzimba wakho kanye nemigomo yakho. Sesikushilo lokho, kunezivivinyo eziningi ongazenza uwedwa ezishaya zonke izinsika ezintathu zokujima okushisa amafutha ekuhambeni okukodwa.
1. Ama-Burpees
Ama-Burpees awumsebenzi odumile wabaqeqeshi bomuntu siqu, ukunyusa izinga lenhliziyo yamakhasimende abo (namashiya aphakanyisiwe). Lokhu kunyakaza kwesisindo somzimba kuthola ukunakwa okukhulu ngoba kuwumzimba ogcwele we-cardio Workout. Ukuhlanganisa i-squat, i-push-up, kanye nokugxuma okuqondile ekuhambeni okukodwa ngokungangabazeki kungenye yezintandokazi phakathi kwabasubathi. Izifunda ze-HIIT.
Zenzele:
Yima izinyawo zakho zihlukene ngobubanzi behlombe. Ngehlela ku-squat emile, bese ubeka izandla zakho ngokuqinile phansi phambi kwakho.
Buyela endaweni ephakeme yepulangwe, bese wehlisela ku-pushup.
Buyisa izinyawo zakho, ugxumele ekugxumeni okuqondile, futhi uhlale kancane amadolo akho egobile endaweni yakho yokuqala ye-squat.
2. Ukuhamba ngamaphaphu
Kunezinhlobonhlobo eziningi zamaphaphu noma amagxathu, ngayinye inezinzuzo eziyingqayizivele. Ilunge eligobayo lizoshisa ama-glutes akho, i-static lunge izoshisa ama-quads akho (eyaziwa ngokuthi isikhathi esingaphansi kwe-tension), futhi i-jumping lunge izokwenza ukushaya kwenhliziyo yakho kuhambe.
Iphaphu lokuhamba lihlanganisa amandla, i-cardio, nokulinganisela kube ukunyakaza okukodwa. Kufanele uvuse umgogodla wakho ukuze uthole ibhalansi, ubambe ama-dumbbell amabili ukuze wengeze ukumelana, futhi uhambe ibanga elimisiwe ukuze wengeze i-cardio ekhanyayo emsebenzini.
Zenzele:
Bamba ama-dumbbell anesisindo esimaphakathi, phakathi kwamaphawundi angu-20 no-40.
Yima uqonde, uxhume i-pelvis yakho ubambe iqhaza.
Nyathela phambili ngomlenze wakho wesokudla, wehlisa ukuze i-quad yakho yesokudla ihambisane nomhlabathi futhi idolo lakho lesokunxele libe ngamayintshi ambalwa ukusuka phansi.
Cindezela i-glute yakho yangakwesokudla bese ushayela isithende sakho sokudla phansi, ubuyela endaweni yokuma. Phinda ngomlenze wakho wesokunxele.
Yenza inani lamaphaphu angu-15, phumula imizuzwana engu-10, bese ubuyela emgqeni wakho wokuqala.
3. I-kettlebell iyashwibeka
Uma ucabanga ngokunyakaza kwama-barbell njengama-squats asindayo, ama-deadlift, noma ukucindezela kwebhentshi, cishe ubona ngeso lengqondo ukuzivocavoca okuhamba kancane, okulawulwayo ngenhloso yokwandisa ukuzuza kwemisipha.
Ukushwibeka kwe-kettlebell akukwazi ukuhluka kakhulu. Zombili ziyi-anaerobic (amandla namandla) kanye nokuzivocavoca kwe-aerobic, okuvusa "ukusabela okunamandla kwenhliziyo" uma isetshenziswa ekuqeqesheni isikhawu. Awukholwa yini? Vele uzame ukwenza amasethi amathathu okuphindaphinda okungu-20 futhi uzobona ukuthi uphelelwa umoya kangakanani.
Zenzele:
Bamba i-kettlebell ephakathi ukuya kuye esindayo, noma cishe amaphawundi angu-16-20 (amakhilogremu angu-35-44), bese uyibeka phansi cishe amayintshi angu-6-12 phambi kwakho.
Bamba ingaphezulu le-kettlebell, gingqa amahlombe akho emuva naphansi, faka umgogodla wakho, futhi "shwiba" i-kettlebell phakathi kwemilenze yakho. (Ithiphu Ngengqondo: Bona ngeso lengqondo umdlali webhola ephonsa ibhola ku-quarterback.)
Njengoba i-kettlebell ibuyela endaweni yayo ekude kakhulu, cindezela ama-hamstrings akho nama-glutes ukuze ukhiphe i-kettlebell.
Ephuzwini elikude kakhulu, izingalo zakho kufanele zelulwe phambi kwakho zihambisane nomhlabathi, izindololwane zakho zigobe kancane.
4. Ukudonsa phezulu
Ngaphambi kokuthi ucabange, "Angikwazi ukwenza ukudonsa," yima kancane. Ukudonsa kuyisinyathelo esinzima ngempela esibekela inselele umgogodla wakho, ama-lats, isifuba, nemisipha yangemuva, futhi abantu abaningi bakuthola kunzima ukwenza i-rep eyodwa.
Futhi ngokungananazi, uma ubheka ukushisa amafutha, i-rep eyodwa ngeke iwanqume (i-pun ihlosiwe). Ngakho-ke sebenzisa amanye amathuluzi esikhundleni salokho, njengebhendi yokumelana noma i-TRX, ukuze wenze ukuthutha kufinyeleleke kakhudlwana.
Zenzele:
Ukwenza ukudonsa okusizwayo, lenga i-TRX ukuze izibambo zibe ngamamitha angu-3-4 ukusuka phansi. (Ngenkathi uhlezi, kufanele ukwazi ukubamba izibambo izingalo zakho zelulwe ngokugcwele ngaphezu kwekhanda lakho.)
Hlala izinqe zakho ngqo ngaphansi kwe-TRX, imilenze yakho yelulelwe phambi kwakho.
Bese, ngenkathi uhlanganisa ama-lats akho kanye nomgogodla, ziphakamise phansi, kuze kube yilapho izandla zakho (nezibambo ze-TRX) zimi ngaphansi nje kwamakhwapha akho.
Uma udinga ukumelana okuncane, letha izinyawo zakho ngasezinqeni zakho.
5. Izintambo zempi
Uma kuziwa ekuzilolongeni okungcono kakhulu kokushiswa kwamafutha emzimbeni wakho ophansi, unezinketho ezingaphezu kokwanele ongakhetha kuzo (isibonelo: ukunyakaza okune ngenhla).
Kodwa kuthiwani ngomzimba wakho ongaphezulu? Ukuhamba kwezintambo zokulwa kungenye yezindlela ezingcono kakhulu zokujima ezishisa amafutha ukuze wenze inhliziyo yakho ishaye phezulu ngenkathi usebenza ama-biceps akho nama-triceps.
Zenzele:
Yima izinyawo zakho zihlukene ngobubanzi behlombe, ubambe intambo esandleni ngasinye.
Ngokusquat kancane, bamba umgogodla wakho bese uphakamisa ingalo yakho yesokudla ibe yi-curl.
Yehlisa ingalo yakho yesokudla njengoba ugoba kwesokunxele sakho, bese usheshisa ukunyakaza.
Qhubeka ushintshanisa izingalo ngesivinini esiphezulu cishe imizuzwana engama-45.
6. Abaqwali
Abantu abaningi balindele ukuba nomgogodla ochaziwe, noma kunjalo, izivivinyo eziningi zesisu zihlanganisa ukubamba okumile. Njengoba usufundile kakade, ukuze uzivocavoce ukuze ushise amafutha omzimba, kufanele uzame ukwakha imisipha ngenkathi ukhuphula izinga lokushaya kwenhliziyo yakho.
Ngakho-ke nakuba ukunyakaza kwesisu njengokuma kwesikebhe kanye nepulangwe kuhle, kungase kungabi izivivinyo ezingcono kakhulu zokushisa amafutha esisu.
Zenzele:
Thola indawo ephezulu yepulangwe, izintende zakho ziqonde ngaphansi kwamahlombe akho.
Gcoba i-abs yakho bese uletha idolo lakho langakwesokudla esifubeni sakho.
Shintsha imilenze yenza okufanayo kwesokunxele.
Sheshisa ukunyakaza, wenze "abaqwali" abaningi ngangokunokwenzeka esikhathini esingamasekhondi angu-30.
Uma kuziwa ekushiseni amafutha, ukudla okunomsoco kuyisihluthulelo
Uma uthatha noma yini kulesi sihloko, makube yilokhu: Ukushisa amafutha, awukwazi ukwenza into eyodwa nje.
Ukugijima amamayela amahlanu nsuku zonke, ukwenza ama-squats nsuku zonke, noma ukuya ekilasini elifanayo ncamashi le-HIIT ngokuphindaphindiwe kungaholela ekuzuzeni amandla noma ukuncipha kwesisindo. Kodwa ukuze ushise amafutha ngempumelelo kakhulu, kufanele nisebenzise wonke amasu amathathu ndawonye.
Futhi okufanayo kuya ekudleni kwakho.
Ukudla okunoshukela omningi kanye nama-carbohydrate kukhonjiswe ukuthi kubangela ukwanda kwamafutha esiswini. Ngamanye amazwi, ukuzikhandla kwakho ejimini ngeke kukhokhe uma ukudla kwakho kunyusa izinga leglucose egazini. Noma uma udla njalo amakholori amaningi owatshisayo
Futhi, uma ufuna ngempela ukwandisa imisipha yakho (ukushisa amakholori amaningi namafutha ngisho nalapho uphumule), dla amaprotheni ngemva kokuqeqeshwa. Imisipha yakho idinga ama-amino acid avela kumaprotheni ukuze izakhe kabusha ngemva kokujima, inqubo eyaziwa ngokuthi i-muscle protein synthesis.
para shisa indlela yamafutha ephumelela kakhulu, hlanganisa imizamo yakho ejimini ngokudla okune-carb ephansi ye-ketogenic okulandela ukudla okuphakathi kuya kokuphezulu kwamaprotheni. Ungacabanga nokulandela a ukudla okukhethekile kwe-ketogenic, lapho udla khona amacarbohydrates ngamabomu ngesikhathi sokujima kwakho.
Hlanganisa Ukusebenza Okushiswa Amafutha Nokudla Kwe-Keto Ukuze Ubone Imiphumela
Ukuze ushise amafutha, ukuzivocavoca kwakho kudinga ukuhlanganisa izinto ezintathu: ukuqeqeshwa kwe-HIIT, izisindo ezinzima, nevolumu ephezulu. Nakuba ngayinye yalezi zindlela inezinzuzo zayo, kungcono ukuzisebenzisa ndawonye.
Ukuzivocavoca okufana nama-Burpees, ama-pull-ups, namaphaphu ahambayo agcwala imisipha yakho ngenkathi iphakamisa ukushaya kwenhliziyo yakho, okuholela ekulahlekelweni kwamafutha. Nokho, ngisho nangokuzivocavoca okuphumelelayo noma ukuvivinya umzimba okukhandla kakhulu, ngeke ubone ukuncipha kwamafutha emzimbeni ngaphandle komsoco ofanele.Ukukhipha ama-carbohydrate kanye noshukela kuye kwaboniswa kunciphisa amafutha omzimba kuyilapho ukwanda kwamaprotheni kusiza ukwakha kabusha imisipha. Ukuze ubone imiphumela engcono kakhulu, hlanganisa ukusebenzisa kwakho ukushisa amafutha kanye ne Ukudla kwe-ketogenic ethize noma cyclical futhi ulungele ukubukeka futhi uzizwe ungcono kakhulu.