Indlela yokufumana umsebenzi owenziweyo kwiminithi emixhenxe kuphela
Xa ndihamba, enye yezinto ezilula ukuvumela isaphulelo-nangona xa ndingayifuni - sisenzo. Phakathi kokwenza iindiza zam, ukutshintsha iihotele, nokuya kwiintlanganiso zam ngexesha, kukho ixesha elincinci lokusetyenzwa okuqinileyo.
Kodwa mhlawumbi kukho ithemba! Ukunceda abahamba ngezoshishino bazifumene iindlela ezintsha zokufumana umsebenzi osebenzayo kwishedyuli yokuhamba yezoshishino, ndathethana noChris Jordan, umlawuli we-Exercise Physiology kwi-Human Performance Institute.
I-Human Performance Institute ikwahlula ukuLungisa nokuKhusela, inkampani yaseJohnson & Johnson. UChr aklonele kwaye asebenzise umzenzelo kunye nenxalenye yokunyuka kwe-Athlete ye-Athlete Corporate and responsible for the development and implementation of all programming fitness.
I-Institute Director of Exercise Physiology Chris Jordan kunye neCandelo loLuntu lokuSebenzisana kweNtsebenzo Umqeqeshi uBrett Klika wabhala umbhalo wenzululwazi emva koQeqesho oluPhakamileyo lweSetet (I-HICT) kwaye wanikela umzekelo wendlela yokusebenza ngokufanelekileyo usebenzisa loo migaqo iya kubonakala ngathi. Ukuba "umzuzu o-7" uphumelele kubahambi bezoshishino kuba ngaphezu kokungathathi ixesha elininzi, lixhomekeka kuphela kwimisebenzi yokunyusa umzimba, oku kuthetha ukuba akudingeki ukuba ube nezixhobo ezinqwenelekayo (okanye ezinzima) kunye nawe ukwenza xa uhamba.
Ziziphi ezinye iingxaki abahamba ngezoshishino abanokuzimelela xa behamba?
Abahamba ngezoshishino, okanye "Abadlali bezeNtlangano" njengoko sibabiza kwi-Human Performance Institute, bachithe ixesha elide behleli edizeni, basebenze iiyure ezinde, bahlala befumaneka nge-Smartphone yabo, banako "ixesha eliphantsi", abanakho Ukufikelela okulula kwindawo yokuzivocavoca kwikhaya okanye kwihotele, kwaye akunakho ukuba nexesha okanye umxhasi wokuba uqhube umsebenzi wokuqhuba ixesha elide.
Chaza umzuzu o-7.
Ukuqeqeshwa kwesekethe ye-high-intensity (HICT) yokudibanisa nokuzibandakanya kokusetyenziswa kwe-aerobic kunye nokusetyenziswa kokumelana nokusebenzisa ubunzima bomzimba kuphela. Kukho izifundo ezi-12 ezipheleleyo, nganye eyenziwa imizuzwana engama-30 ngokulandelelana ngokukhawuleza kunye nokuphumla okuncinane phakathi kokuzivocavoca. Omnye wesiphaluka, kunye nemizuzwana emi-5-10 ihlala / ishintsho phakathi kokuzivocavoca, totals malunga nemizuzu engama-7.
Iinkcukacha ezipheleleyo zoqeqesho ziyafumaneka kwinqaku leyokuqala kwiphephancwadi.
Yintoni eyayiyimfuneko / isizathu sokwenza kwayo?
Ndiyilungiselele ukuqhutyelwa kwe-HICT kubaphathi bezoshishino ngexesha okanye "Abadlali beCandelo." Lo msebenzi ulungiselelwe ukwenzela ukuba unokwenziwa kwigumbi lehotele elingenanto, udonga, kunye nesitulo, kwaye iquka zombini i-aerobic kunye nokuzikhusela. Uxhomekeke ngamabomu kwiCandelo lokuQinisekisa ukuQinisekisa kweNqanaba eliPhezulu ukwenzela ukuba ube ngumsebenzi omfutshane, onamandla, ongenakuyeka. Isisombululo esilula kwaye sifumaneke kwisicatshulwa malunga nabani na, naphi na, nayiphi na ixesha, enokubonelela ngomsebenzi okhuselekileyo, osebenzayo kwaye osebenza kakuhle. Nangona umzali ongenawo umzali ongenakukwazi ukufumana ubulungu bokuzivocavoca okanye ukusetyenziswa kweempahla ezibi kakhulu ekhaya unokusebenzisa.
Ihluke njani kwezinye iindlela (ukusebenza okukhoyo, nje ukushaya i-gym, njl)?
Kuyinto yokuqeqeshwa kwee-high-intensive training training. Uqeqesho lwesitayela seetekisi olubandakanya ukuxhatshazwa komzimba luye lwajikeleza ngenye indlela okanye elinye ixesha. Uhlobo lwexesha loqeqesho lwesiphaluka lwalusungulwa eNgilani ngowe-1953. Nangona kunjalo, idizayini yam ilungelelanisa ngokuzibandakanya i-aerobic (umzekelo, ukuxhamla, ukuqhubela phambili) kunye nokusetyenziswa kokuxhatshazwa kwamaninzi (umzekelo, i-push-ups, i-squats) ngokulandelana ngqo ukwandisa ubukhulu kunye nokunciphisa ixesha lokufunda.
Ulandelelwano oluthile lomzimba luvumela ukuba iqela elinye lisihlunu libuye libuyele kanti elinye lisetyenziswe. Ngokomzekelo, imiphunga ilandelwa yi-push-up & rotation. Ngoko imilenze yenza ikhefu ngelixa uqhuba i-push-ups. Oku kukuvumela ukuba ubeke amandla amaninzi kunye nobukhulu kwisenzo ngasinye kwaye uhambe ngokukhawuleza kunye nokuphumla okufutshane phakathi kokuzivocavoca. Oku kunokuthetha intshukumo emfutshane kakhulu kodwa esebenzayo.
Kungenzeka njani ukuba umsebenzo wemizuzu engama-7 usebenze?
Ngokufanelekileyo, sincoma iisekethe ezintathu ukuya kumashumi ama-15 ukuya kwe-20 ngomzuzu wokuqhuba umsebenzi kwiintsuku ezintathu ezingenakulandelelana nganye ngeveki. Nangona kunjalo, lo msebenzi usekelwe ekuqeqesheni kwexesha elide kunye nophando lwethu lubonisa ukuba izibonelelo zengqondo zifumaneke ukusuka ekusebenziseni ukuphakanyiswa kwexesha elide kwimizuzu emine.
Isibalulekileyo sinamandla. Okubaluleke kakhulu, ukufutshane okusebenzayo kunokunceda ukubonelela ngeenzuzo ezifanayo.
Ngomlinganiselo ochanekileyo, isiphaluli esisodwa somzuzu-7, esenziwa rhoqo kwiintsuku ezintathu ezingenakulandelelwana ngeveki kunokubonelela ngeenzuzo zokulinganiswa kwe-aerobic ne-muscular.
Ukongeza, enye isekethe yomzuzu omnye ungakhuthaza amanqanaba akho wamandla ixesha elide emva kokuba uqeqesho luphelile. Ngokuqinisekileyo, kufuneka usebenze kwimida yakho ekhuselekileyo ngoko sincoma nabani na ofuna ukuzama oku kusebenza ukuze bafumane imvume yezobugqirha kumgqirha wabo basebenzise ubuchule bobuchule obuqinisekisiweyo ukuze bahlole ukufaneleka kwabo kwaye baholele ekusebenzeni kwabo kokuqala.
Ukusebenza kwe-HICT kunokuba luncedo kubantu ngabanye abazama ukunciphisa umzimba kunye namafutha omzimba. Okokuqala, imisebenzi ye-HICT iyatshisa iikhalori ezininzi ekusebenzeni okufutshane ukuba benze ngokukhawuleza nangokufanelekileyo ukulahleka kwesisindo. Okwesibini, oku kusebenza ngokuphakamileyo kwamandla kunokunyusa i-calor postout-burnout ngaphezu kokusebenza ngokulinganisela. Okwesithathu, ukubandakanya ukuxhatshazwa komzimba kunceda ukugcina ubunzima bemisipha nokukhuthaza ukulahlekelwa kweoli. Ekugqibeleni, ukusebenza kwe-HICT kuvelisa amazinga aphezulu ama-catecholamines kunye ne-hormone yokukhula, zombini kunye nangemva kokuvavanywa, okuya kukhuthaza ukulahlekelwa kweoli.
Abaninzi abahamba ngezoshishino bagxininisa kwi-cardio xa behamba (ukugijima, ukuhamba, abahamba ngeendlela zokuhamba, njl njl.); kukho into engalunganga ngayo?
Uqeqesho lokuchasa luleke ngokubaluleka koqeqesho lwe-aerobic (cardio). Ukuxhatshazwa koqeqesho kusiza ukugcina ubunzima bethu beesiphako, ukuqhubekisa i-metabolism, sigcine imizimba yethu, amathambo kunye namalungu amaninzi, ukuthintela ukulimala, kunye nokuphucula umzimba wethu.
Ngokuqhelekileyo, kufuneka wenze ukuqeqeshwa kokuqeqeshwa kokubini ngeveki nganye. Ukuqhawula ukunyamezela kwakho ekuhambeni ukuhamba kungakhokelela ekulahlekelweni kwesisundu somzimba kunye nokunciphisa inkqubo yakho yokuphila. Umsebenzi wokuHICT wam udibanisa ukuqeqeshwa kwe-aerobic kunye noxhatshazo ekusebenzeni ngokukhawuleza ukunceda ama-Athletes ethu asebenzayo aqhubeke nokuqeqeshwa kwe-aerobic kunye nokuxhatshazwa xa "esendleleni."
Yiyiphi into ebalulekileyo yokusebenzisa umzimba eyenziwa ngabantu abaninzi (okanye ukuphazamiseka)? Yintoni enokuthi ilahleke kwindawo yokuzonwabisa?
Abahamba ngezoshishino basoloko bebaleka ukuqeqesha ukuxhatshazwa kwaye bagxininise ekuqeqesheni i-aerobic xa bengabikho ekhaya (bona ngasentla).
Ekubeni abahamba ngezoshishino bafutshane ngexesha, ukulula emva kokuba uqeqesho luhlala luqhekeka. Oku kungakhokelela kwizihlunu ezinzima kunye nokuhlazeka xa uhleli kwiinqwelo kunye nakwiintlanganiso ezide. Ukungalungiseki kakuhle kunokunokonakalisa ifomu yakho yokusebenza kunye nobuchule kwaye kukuncedise ngakumbi ukulimala.
Abahambi bezoshishino banokuziva bexakekile emva kweenqwelo-moya zamazwe ngamazwe kunye neentlanganiso ezide. Oku kunokukhokelela ekusebenziseni ixesha elide, elincinci kwaye elomeleleyo njengento yokugijima kwisantya esincinci sexesha elide okanye ukukhwabanisa ukukhwela ukusetyenziswa ngokusebenzisa izisindo ezigqithiseleyo kunokuba ziqhelekileyo kwaye mhlawumbi ifom kunye nezobugcisa. Lo buninzi ngaphezu komgangatho. Ukusebenza kufuneka kube ngumgangatho ngaphezu kobuninzi. Abahamba ngezoshishino babeya kuba ngcono xa befumana ukuphucula kunye ne-snack emva kwendiza ende okanye intlanganiso, emva koko benze umsebenzi omfutshane, onzima kunye nokhuselekile.