Circuit Training

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Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Ukuqeqeshwa kokujikeleza kungenye yezindlela eziphumelela kakhulu zokuzivocavoca ukushisa amafutha, ukunciphisa umzimba, nokwakha imisipha. Ungajuluka ngokuzivocavoca umzimba wonke, okuqinisa amandla kanye nokushisa ikhalori ngesivinini se-turbo, ngaphandle kokushiya ngisho negumbi lakho lokuhlala. Akukhona nje kuphela ukuthi ukuqeqeshwa kwesifunda kuyindlela esebenza kahle kakhulu yokusebenza, kodwa futhi kuqinisekisiwe kakhulu ukuthi kuzoba isikhathi esihle. Ngezindlela ezingapheli zokwenza ngokwezifiso futhi uhlanganise izikhathi zokuqeqeshwa kwesifunda kanye nesivinini esisheshayo ohamba ngaso, empeleni ayigugi.

Ukuqeqeshwa kwesekethe kuyisitayela sokujima lapho ujikeleza khona izivivinyo ezimbalwa eziqondise amaqembu emisipha ahlukene anokuphumula okuncane phakathi. Umphumela uwukuzivocavoca okukhokhisa amandla akho emisipha nokukhuthazela kanye nesistimu yakho ye-cardiorespiratory.

Ukuqeqeshwa kwesekethe ukuqhuma okufushane kokuvivinya umzimba kusetshenziswa izisindo ezimaphakathi nokuphindaphinda njalo, okulandelwa ngokushesha okunye ukuqhuma kokuzivocavoca okuqondise iqembu elihlukile lemisipha. Abantu abayidingi imishini eminingi yokuzivocavoca kwenhliziyo. Esikhundleni salokho, bangabamba iqhaza ekuqeqesheni i-cardio ekhaya ngokusebenza isisindo somzimba wabo. Abantu bangakhetha izivivinyo ezifanelana nezinga labo lamanje lokufaneleka. Bangakwazi futhi ukunyakaza okunzima kakhulu ngokuhamba kwesikhathi njengoba ukuqina kwabo kukhula.

Ngenxa yokuthi umuntu ovocavoca umzimba uyashintsha phakathi kwamaqembu emisipha, akukho kuphumula okudingekayo phakathi kokuzivocavoca. Lokhu kwenza izinga lokushaya kwenhliziyo likhuphuke, ngokuvamile okungenzeki ngesikhathi sokuzivocavoca umzimba. Kwesinye isikhathi, ukuze ukushaya kwenhliziyo kuqhubeke, ama-aerobics afafazwa phakathi kwezivivinyo zokumelana.

Uma ubheke ukushefa amaphuzu athile kumaphesenti wakho wamafutha omzimba, ukujima kokuqeqeshwa kwesifunda sekuzoba umngane wakho omkhulu omusha. Lokhu kuvivinya umzimba wonke kuhlanganisa amandla nokuqeqeshwa kwenhliziyo nemithambo yegazi kube iseshini eyodwa ebulalayo yokwakha imisipha, eshisa amafutha. Ngenxa yalokho, uzothola zonke izinzuzo zokwakha amandla, kanye nokufakwa kwe-cardio nokubekezela. Ukuxuba ukuqeqeshwa kokumelana nokuzivocavoca kwenhliziyo ngale ndlela kukhonjisiwe ukwandisa umzimba wakho. Uzoshisa amafutha ngenkathi wakha izicubu zomzimba, uphuce amaphuzu wamaphesenti wamafutha omzimba njengoba uya.

Ukuqeqeshwa kwesekethe nakho kusebenza ngendlela emangalisayo. Uzomangala ukuthi ungathola ngokushesha kangakanani ukuvivinya umzimba okugcwele okusebenzayo ngenkathi usebenza ngala masekethi. Ngenxa yokuthi imisebenzi eminingi ye-cardio yasekhaya idinga ukugxuma, ingase ingabi yindlela engcono kakhulu kubantu abanezinkinga ze-hip, amadolo, noma amaqakala.

Ukujima kwe-HIIT kuyashintshana phakathi kokuqina okuphezulu nezikhawu zokuqina okuphansi ukuya kokumaphakathi njengoba isifunda siqhubeka. Uma ubheke ukushisa amanoni ngenkathi wakha ukukhuthazela, uzofuna ukusebenzisa ukuqeqeshwa okuthile kwe-HIIT ohlelweni lwakho. Njengo-MRT, i-HIIT yenza izinto ezingasile ku-EPOC yakho, igcina i-metabolism yakho ihamba iqinile isikhathi eside ngemva kokushiya ijimu.

Ngenxa yokuthi basebenza ngezinga eliphezulu kangaka lokushuba, ukuzivocavoca kwe-HIIT nakho kukhulisa amazinga amahomoni okwakha imisipha. Le nhlanganisela isho ukuthi uzothola isisindo somzimba ngenkathi ushisa amafutha omzimba. Njengebhonasi eyengeziwe, uzokwenyusa izinga lokushaya kwenhliziyo yakho, uqinise ukukhuthazela kwakho kwenhliziyo nemithambo yegazi.