Kwiinyanga zamva nje siqaphela indaleko kwindlela yoqeqesho. Sifuna iindlela zesiqhelo ezenza i-metabolism yethu isebenze, ngexesha elifutshane kwaye apho sihamba nge-adrenaline ephezulu esibhakabhakeni. Ukuba kwimilo liphupha labaninzi, kodwa kungekhona nangayiphi na indlela. Namhlanje sikufundisa ukuba yintoni uqeqesho lweMetcon, kutheni unomdla wokuyenza, kwaye sikufundisa iindlela ezithile.
Yintoni uqeqesho lweMetcon?
Ukuba ujonge i-Workout eya kuthi iqale i-metabolism yakho, ufike kwindawo elungileyo. I-Metcon ivela kwisishunqulelo sika "imeko yemetabolism", koko kukuthi "ukulungiswa kwemetabolism”. Kwaye oku kuthetha? Olu hlobo loqeqesho lujolise ekuphuculeni ukusebenza kwe-metabolism, imeko yakho yomzimba kwaye, ngoko ke, impilo yakho jikelele.
Abaninzi basenokuwubhidanisa noqeqesho HIIT (izihlandlo eziphakamileyo eziphezulu), kodwa inyaniso kukuba yindlela enye kuphela ekufuneka sifezekise ngayo uqeqesho lweMetcon. Kukho iintlobo ezininzi ze-Metcon esiza kukucacisela zona kamva.
Ngokwenene, olu hlobo loqeqesho luyinto ephambili ekuphuculeni ukusebenza kwemisipha kunye nendlela umzimba wethu olawula ngayo amandla. Xa usenza umthambo ophezulu kakhulu, i-metabolism iyasebenza kwaye sichitha amandla amaninzi kunokwenzeka ngexesha elifutshane, ngenxa yokuqhuma komsebenzi. Ngoko, ngandlela-thile, kwinkcitho ye-Metcon yamandla ibekwe phambi kokuphuhlisa amandla afana nokuchasana okanye amandla.
Kunconywa i-100% ukuba ufuna ukuphucula ukubunjwa komzimba wakho, imeko yakho yomzimba, ukwandisa ubunzima bemisipha kunye nokulahlekelwa ngamanqatha.
Ukuba ziziqhelo ezisekelwe kulawulo lwexesha ukulinganisa ukwenziwa komsebenzi ngamnye ngokweenkcukacha, kubalulekile ukuba nomqeqeshi okanye iqabane libeke iliso eso santya ngaphandle kokutyeshela ubuchule. Khumbula ukuba kufuneka uhlale unciphisa umngcipheko wokulimala.
Zeziphi iintlobo zeMetcon ezikhoyo?
Naluphi na uqeqesho olulolu hlobo luxanduva lokwenza i-routines epheleleyo yomzimba, kunye nokuzivocavoca okuhlangeneyo kunye nokudlala ngobunzima bakho. Amaqela amaninzi emisipha esisebenzisayo ngexesha elifanayo, inkulu inkcitho ye-caloric kunye namandla.
Ezona zixhaphakileyo kwaye zaziwa kakhulu zezi:
- tabata. Ndiqinisekile ukuba ukhe wasebenza ngolu hlobo lwesiqhelo. Luqeqesho olunamathuba aphezulu, imizuzwana engama-20 nganye kunye nekhefu lesibini. Imalunga nokwenza imithambo e-10 eyahlukeneyo kangangemizuzu emi-8, phantsi kwezo zihlandlo zexesha. Ngolu hlobo lweMetcon siya kuphucula ukubunjwa komzimba ngelixa siphuhlisa amandla kunye nokuguquguquka.
- I-EMOM. "Yonke iminithi ngomzuzu”. Kulo mgaqo siya kukhetha isiphaluka kunye nexesha elipheleleyo lokuyigqiba. Kufuneka sidlale ukwenza uphinda-phindo oluninzi kangangoko kude kuphele ixesha.
- I-AMRAP. Olu qeqesho lunenjongo yokwenza elona nani likhulu lemijikelo yeseti yemithambo, ngexesha elithile. Umzekelo: kwimizuzu engama-30 iyonke, kufuneka senze imijikelo emininzi yee-squats ezili-10, ii-push-ups ezili-10, ii-burpees ezili-10 kunye ne-10 zokutsalwa.
- uGillens. Olu hlobo lwe-Metcon lufanelekile ekulahlekeni kwamafutha omzimba. Kuya kufuneka senze uchungechunge lwe-10 lomzuzu omnye, kwi-90% yezinga lentliziyo yakho, ukuthatha ikhefu lomzuzu omnye phakathi kochungechunge ngalunye (kuyacetyiswa ukuba usebenzise i-monitor rate yentliziyo). Lilonke kufuneka sifumane imizuzu eli-19 yoqeqesho. Ngaba kukho umntu othe awunaxesha lokuba umile?
- wingate. Ekugqibeleni, kule mizila yokuchasana, i-4/5/6 uchungechunge lwemizuzwana engama-30 lwenziwa ngobuninzi obukhulu. Kule meko, ikhefu lemizuzu emi-4 lenziwa phakathi kochungechunge ngalunye ukwenzela ukunika i-100% kumjikelo olandelayo.
Ngaba kukho ubudlelwane kunye neCrossFit?
Kuyinyani ukuba abaninzi baya kufumana ezi ntlobo zoqeqesho kunye ne-WODs eyenziwa kwi-CrossFit ibhubha. Kwaye akukho nto inokuqhubeka nenyaniso, kuba kulo mdlalo nabo basekwe kuqeqesho lweMetcon. Zezona zinzima ukwenza, nangona uzenza ngobunzima bakho. Njengoko besitshilo ngaphambili, ukuqina okuphezulu kunye nokusebenza kwamaqela aliqela kwezihlunu ngaxeshanye kuya kukwenza ukuba uhambe udiniwe kwaye uneadrenaline epheleleyo.
Xa senza umthambo odibanisa umsebenzi womzimba ophantsi kunye nomzimba ophezulu, inkcitho yamandla iyanda kwaye siya kwandisa amandla ethu kunye nobunzima bemisipha. Imithambo onokuthi uyibandakanye yile: i-push-ups, pull-ups, squats, burpees, ibhokisi yokutsiba, abakhweli...
Akuyimfuneko ukongeza ubunzima, kodwa ungasebenzisa izixhobo zemidlalo ezifana ne-elastic bands, i-TRX, i-kettlebells, ibhola yeyeza, i-sandbags, njl.
Imizekelo yeendlela zeMetcon
Ukuba ubufuna ukwazisa naluphi na uhlobo lwenkqubo ye-Metcon ekusebenzeni kwakho kweveki, Nazi ezinye iimbono zokukukhuthaza.
Indlela yoku-1
- Ixesha elipheleleyo: imizuzu engama-30
- Ukuzivocavoca: umkhweli, i-squats, i-burpees, i-push-ups, i-sprints
- Ixesha elijikelezayo: imizuzwana engama-40 ivuliwe, imizuzwana engama-20 ivaliwe. 1:20' ekupheleni komjikelo ngamnye
- Imijikelo: 5
Indlela yoku-2
- Ixesha lilonke: kuya kuxhomekeka kwisantya sakho ekuzenzeni.
- Ukuzivocavoca: baleka i-400 yeemitha, 30 ibhola eludongeni, Iibhokisi ezingama-30 zokutsiba
- Imijikelo: 5
Indlela yoku-3
- Ixesha elipheleleyo: imizuzu engama-30
- Ukuzivocavoca: 5 ukutsala-ups, 10 push-ups, 15 squats
- Imijikelo: mininzi kangangoko kwixesha lilonke elimiselweyo.