Kodi Chikhalidwe Cha Metabolic Ndi Chiyani?

Zamkati

• Kutentha kotani?
• Momwe mungapangire mawonekedwe amadzimadzi
• Madera
• Kwa oyamba kumene
• Mu CrossFit
• Metabolic vs. HIIT
• Ubwino ndi kuipa
• Ubwino
• Kuipa
• Nthawi yoti muwone wophunzitsa
• Mfundo yofunika

Pali njira zitatu zomwe zimapangitsa thupi kuti likhale lolimbitsa thupi: njira zamphamvu, zapakatikati, komanso zazitali.

Munjira zaposachedwa komanso zapakatikati, creatinine phosphate ndi chakudya zimagwiritsidwa ntchito ngati mphamvu. Panjira yayitali, chakudya ndi mafuta zimapatsa thupi lanu mphamvu.

Makina amadzimadzi, kapena metcon (kapena nthawi zina amatchedwa MetCon), amachokera pa mapulogalamu olimbitsa thupi omwe amagwiritsa ntchito njira zaposachedwa komanso zapakatikati zamagetsi.

Zochita zamagetsi zamagetsi ziyenera kuchitidwa munthawi yeniyeni komanso mwamphamvu kuti mugwiritse ntchito njirazi. Ndi metcon, thupi limatha kuwotcha bwino mafuta pogwiritsa ntchito mphamvu zolimbitsa thupi mpaka nthawi yayitali kwambiri.

Pali mapulogalamu angapo odziwika olimbitsa thupi omwe amamangidwa mozungulira mawonekedwe amadzimadzi, monga CrossFit, Insanity, ndi P90X. Munkhaniyi, tiwona zina mwa zabwino ndi zoyipa zama kagwiritsidwe amadzimadzi, momwe tingachitire, ndi zitsanzo zina za machitidwe a metcon.

Kutentha kotani?

M'mapulogalamu okhudzana ndi kagayidwe kachakudya, mphamvu ndi nthawi yomwe mumathera pochita masewera olimbitsa thupi ndizofunikira kuposa mtundu wa masewera olimbitsa thupi omwe achita.

Pulogalamu yokonza kagayidwe kachakudya iyenera kukhala ndi zochita zolimbitsa thupi, zochita mwamphamvu, kapena zonse ziwiri. Popeza izi ndizofunikira, pali mitundu yosiyanasiyana ya masewera olimbitsa thupi omwe angagwiritsidwe ntchito pulogalamu ya metcon. Izi zingaphatikizepo:

• masewera olimbitsa thupi
• masewera olimbitsa thupi
• zolimbitsa thupi
• Zochita za cardio

Kwa mapulogalamu monga CrossFit kapena Insanity, pangakhale zochitika zina zomwe zimagwiritsidwa ntchito pafupipafupi. Kutenga kalasi ya CrossFit, mwachitsanzo, kumatha kukhala ndi zochitika zolimbitsa thupi zolimbitsa thupi zomwe wophunzitsayo wapeza bwino.

Komabe, ambiri mwa mapulogalamuwa amapatsabe ufulu wosankha masewera olimbitsa thupi omwe mungafune kugwiritsa ntchito. Ubwino wa pulogalamu yokhazikika yamagetsi ndikuti imatha kusintha kwa munthu aliyense.

Momwe mungapangire mawonekedwe amadzimadzi

Pali zolimbitsa thupi zambiri zomwe mungachite pokhudzana ndi kagayidwe kachakudya, koma nazi zitsanzo zochepa:

Madera

Kanemayo, wophunzitsayo amapereka gawo lochitira masewera olimbitsa thupi. Zochita izi zidapangidwa kuti zimange minofu ndikuwotcha mafuta mwachangu komanso moyenera.

Kwa oyamba kumene

Dera loyambira kumeneku limatha kumaliza mphindi 12 zokha. Zochita zosavuta kutsatirazi zitha kuthandizira kutulutsa ndikulimbitsa thupi lanu, thupi lanu, komanso maziko.

Mu CrossFit

CrossFit yakhala yotchuka kwambiri yolimbitsa thupi m'zaka zaposachedwa. Kanemayo, wophunzitsayo amafotokoza mayendedwe ena a CrossFit ndi zitsanzo zolimbitsa thupi.

Zindikirani: Zochita zina za CrossFit zitha kukhala zovuta kuti oyamba kumene azichita. Nthawi zonse onetsetsani kuti mukuchita mawonekedwe oyenera kuti mupewe kuvulala.

Metabolic vs. HIIT

Ngakhale kusintha kwa kagayidwe kachakudya ndi nthawi yayitali (HIIT) imagwiritsidwa ntchito mosinthana, sizofanana ndendende.

Chikhalidwe cha kagayidwe kake chimafotokoza machitidwe omwe amasiyana pakulimbitsa mpaka kulimba kwambiri. Zochita zolimbitsa thupi za Metcon zimayenera kumaliza pafupifupi mphindi 20 ndikugwiritsa ntchito njira zina zamagetsi. Cholinga cha kagayidwe kachakudya ndikumakonza machitidwe a aerobic ndi anaerobic.

Zochita za HIIT zimapangidwa kuti zichitidwe kupitirira 80 peresenti ya kugunda kwanu kwamtima, ndikutsatira nthawi yakuchira. Zochitazo nthawi zonse zimakhala zolimba ndipo nthawi zake zimakhala zachidziwikire, nthawi zambiri masekondi 20 mpaka 30.

Zochita za HIIT ndi mtundu wa mawonekedwe amadzimadzi - koma sizinthu zonse zamagetsi zomwe zimakhala ndi HIIT.

Ubwino ndi kuipa

Ubwino

Kukhazikika kwamagetsi ndi njira yabwino yosinthira thanzi lathunthu. Pali zabwino zambiri pulogalamu yamakina, kuphatikizapo:

• Kutaya nthawi yocheperako ku masewera olimbitsa thupi. Mapulogalamu ambiri amayenera kuti amalize mkati mwa mphindi 20. Izi zikutanthauza kuti mutha kuchita masewera olimbitsa thupi popanda kuchita maola ambiri ku masewera olimbitsa thupi.
• Kutentha ma calories bwino kwambiri. Zochita zamagetsi zamagetsi zimapangidwa kuti zizichitidwa pang'ono pang'ono. Kuchuluka kwa mtima pamitunduyi kumalola kuti thupi lizitha kuwotcha mafuta kwambiri.
• Kupititsa patsogolo minofu yowonda. yawonetsa kuti maphunziro apakatikati komanso olimba kwambiri amatha kuchepetsa kuchuluka kwamafuta amthupi. Kuphatikiza apo, kuchita masewera olimbitsa thupi pafupipafupi kumatha kulimbikitsa minofu yambiri.
• Kupititsa patsogolo kagayidwe kake. Minofu imawotcha mafuta ambiri kuposa mafuta, omwe ndi amodzi mwamaubwino ambiri azolimbitsa thupi. Kugwiritsa ntchito mawonekedwe amadzimadzi kutulutsa thupi lanu kumatha kuthandizira kukonza kagayidwe kanu.

Kuipa

Ngakhale palibe zoyipa zambiri zoyambira pulogalamu yazakudya, atha kukhala:

• Amakonda kuvulala kwambiri. Kuyambitsa pulogalamu yatsopano yophunzitsira kulibe zoopsa. Mmodzi wa 2015 adapeza kuti kuvulala kwambiri komwe kumakhazikika m'chipinda chodzidzimutsa kumachitika chifukwa cha kupitirira muyeso, komwe kumatha kuchitika ndikusowa maphunziro kapena kukonzekera.
• Mungafune zida zolimbitsira thupi. Mamembala a masewera olimbitsa thupi, komanso zida zolimbitsa thupi kunyumba, zitha kukhala zodula. Ngakhale safunika kuchita masewera olimbitsa thupi kapena zida zamaluso, zitha kukhala zothandiza pakupanga machitidwe osiyanasiyana.
• Contraindicated mwazinthu zina. Kuchita masewera olimbitsa thupi kumaonedwa ngati kotetezeka kwa anthu ambiri. Komabe, nthawi zonse kumakhala kofunika kufunsa dokotala musanayambe pulogalamu yatsopano yolimbitsa thupi.

Nthawi yoti muwone wophunzitsa

Ngati mukufuna kuchita zinthu zamagetsi koma simukudziwa komwe mungayambire, wophunzitsa wanu akhoza kuthandizira.

Pezani ACE Pro ndi chida chachikulu kuchokera ku ACE Fitness chomwe chimakupatsani mwayi wofufuza ophunzitsidwa bwino mdera lanu. Wophunzitsa wanu akhoza kukuthandizani kuphunzira momwe mungapangire masewera olimbitsa thupi a metcon mosamala komanso moyenera.

Ngati mukufuna kulowa nawo pulogalamu monga CrossFit, mizinda yambiri ili ndi malo olimbitsa thupi omwe amadziwika ndi CrossFit (yotchedwa "mabokosi"). Mapu a CrossFit ovomerezeka ali ndi malo ochitira masewera olimbitsa thupi a CrossFit mdziko lonselo.

Mfundo yofunika

Makina amtundu wamagetsi adapangidwa kuti azikhala ndi zolimbitsa thupi zolimbitsa thupi zomwe zimathandizira mphamvu zamagetsi mthupi. Pali mitundu yambiri yamapulogalamu omwe ndi metcon, kuphatikiza masewera olimbitsa thupi a CrossFit.

Pulogalamu yokonza kagayidwe kachakudya ingakuthandizeni kusunga nthawi, kuwotcha mafuta ambiri, komanso kukhala ndi thanzi labwino. Ngati mwatsopano pazolimbitsa thupi, wophunzitsa wanu akhoza kukuthandizani kuti mukhale ndi chizolowezi chothandiza.

Ndipo monga nthawi zonse, onetsetsani kuti mwaonana ndi dokotala musanayambe pulogalamu yatsopano yophunzitsira.