Ezinyangeni ezedlule sibona inguquko endleleni yokuqeqeshwa. Sifuna imizila eyenza kusebenze umzimba wethu, ngesikhathi esifushane nalapho sisuka khona ne-adrenaline ephezulu esibhakabhakeni. Ukuba sesimweni kuyiphupho labaningi, kodwa hhayi nganoma iyiphi indlela. Namuhla sikufundisa ukuthi kuyini ukuqeqeshwa kwe-Metcon, kungani unentshisekelo yokukwenza, futhi sikufundisa izindlela ezithile.
Kuyini ukuqeqeshwa kwe-Metcon?
Uma ufuna ukujima okuzokwenza ukuthi kuqale i-metabolism yakho, ufike endaweni efanele. I-Metcon isuka kusifinyezo sokuthi “ukulungiswa komzimba", okusho ukuthi "i-metabolic conditioning”. Futhi lokhu kusho? Lolu hlobo lokuqeqeshwa luhlose ukuthuthukisa ukusebenza kwe-metabolism, isimo sakho somzimba, ngakho-ke, impilo yakho jikelele.
Abaningi bangase bakudide nokuqeqeshwa HIIT (izikhathi zokuqina okuphezulu), kodwa iqiniso liwukuthi yindlela eyodwa kuphela okufanele sizuze ngayo ukuqeqeshwa kwe-Metcon. Kunezinhlobo eziningi ze-Metcon esizokuchazela zona ngokuhamba kwesikhathi.
Ngokuyisisekelo, lolu hlobo lokuqeqeshwa luyinto ehamba phambili yokuthuthukisa ukusebenza kwemisipha kanye nendlela umzimba wethu olawula ngayo amandla. Lapho senza umsebenzi ophakeme kakhulu, i-metabolism iyasebenza futhi sisebenzisa amandla amaningi ngangokunokwenzeka ngesikhathi esifushane, ngenxa yokuqhuma komsebenzi. Ngakho-ke, ngandlela thile, izindleko ze-Metcon zamandla zifakwa ngaphambi kokuthuthukisa amakhono afana nokumelana noma amandla.
Kunconywa i-100% uma ufuna ukuthuthukisa ukwakheka komzimba wakho, isimo sakho somzimba, ukwandisa imisipha yemisipha futhi ulahlekelwe amafutha.
Ukuba yizinqubo ezisuselwe ekulawuleni isikhathi ukukala ukwenziwa komsebenzi ngamunye ngokuningiliziwe, kubalulekile ukuba nomqeqeshi noma uzakwethu ozoqapha leso sivinini ngaphandle kokudebeselela inqubo. Khumbula ukuthi kufanele njalo unciphise ingozi yokulimala.
Yiziphi izinhlobo ze-Metcon ezikhona?
Noma yikuphi ukuqeqeshwa kwalolu hlobo kunesibopho sokwenza izinqubo zomzimba ogcwele, ngokuzivocavoca okuhlangene okuningi nokudlala ngesisindo sakho. Uma sivivinya amaqembu amaningi emisipha ngesikhathi esifanayo, kukhulu ukusetshenziswa kwekhalori namandla.
Ezivame kakhulu futhi ezaziwa kakhulu yilezi:
- Ithebhu. Ngiyaqiniseka ukuthi uke wasebenza ngalolu hlobo lwesimiso. Iziqeqesha ngezikhawu zokuqina okuphezulu, isekhondi ngalinye lama-20 kanye namakhefu emizuzwana eyi-10. Kumayelana nokwenza izivivinyo ezihlukene eziyi-8 imizuzu emi-4, ngaphansi kwalezo zikhawu zesikhathi. Ngalolu hlobo lwe-Metcon sizothuthukisa ukwakheka komzimba ngenkathi sithuthukisa amandla nokuguquguquka.
- I-EMOM. "Njalo ngomzuzu ngomzuzu”. Kulo mjikelezo sizokhetha umjikelezo kanye nesikhathi esiphelele sokuwuqeda. Kufanele sidlale ukuze senze izimpinda eziningi ngangokunokwenzeka kuze kuphele isikhathi.
- I-AMRAP. Lokhu kuqeqeshwa kunenjongo yokwenza inani elikhulu kakhulu lemijikelezo yesethi yokuzivocavoca, ngesikhathi esithile. Isibonelo: emaminithini angu-30 isiyonke, kufanele senze imizuliswano eminingi yama-squats angu-10, ama-push-ups angu-10, ama-burpees angu-10 kanye nama-pull-ups angu-10.
- Gilllens. Lolu hlobo lwe-Metcon lubuye luphelele ekulahlekelweni kwamafutha omzimba. Kuzodingeka senze uchungechunge oluyi-10 lomzuzu owodwa, ngo-90% wokushaya kwenhliziyo yakho, siphumule iminithi phakathi kochungechunge ngalunye (kuyancomeka ukusebenzisa isiqapha senhliziyo). Sekukonke kufanele sithole imizuzu engu-19 yokuzilolonga. Ingabe othile uthe awunaso isikhathi sokuzilungisa?
- wingate. Okokugcina, kulezi zindlela zokumelana, uchungechunge lwe-4/5/6 lwamasekhondi angu-30 lwenziwa ngomfutho omkhulu. Kulokhu, ikhefu lemizuzu emi-4 lenziwa phakathi kochungechunge ngalunye ukuze kunikezwe u-100% emzuliswaneni olandelayo.
Ingabe bukhona ubudlelwano ne-CrossFit?
Kuyiqiniso ukuthi abaningi bazothola lezi zinhlobo zokuqeqeshwa nama-WOD aqhutshwa ku-CrossFit ebhubha. Futhi akukho okungaba ngaphezu kweqiniso, ngoba kulo mdlalo basekelwe ekuqeqeshweni kweMetcon. Yizona ezinzima kakhulu ukuzenza, nakuba uzenza ngesisindo sakho. Njengoba sakutshela ngaphambili, ukuqina okuphezulu nokusebenza kwamaqembu emisipha eminingana ngesikhathi esisodwa kuzokwenza ukuthi uhambe ukhathele futhi une-adrenaline egcwele.
Uma senza izivivinyo ezihlanganisa umsebenzi womzimba ophansi nomzimba ongaphezulu, izindleko zamandla ziyakhuphuka futhi sizokwandisa amandla ethu kanye nesisindo semisipha. Izivivinyo ongazihlanganisa yilezi: ukusunduza, ukudonsa, ukusquats, ama-burpees, ukugxuma kwebhokisi, abaqwali...
Akudingekile ukwengeza isisindo, kodwa ungasebenzisa imishini yezemidlalo njengama-elastic bands, i-TRX, i-kettlebells, ibhola lemithi, izikhwama zesihlabathi, njll.
Izibonelo zezinqubo ze-Metcon
Uma ubufuna ukwethula noma yiluphi uhlobo lwendlela ye-Metcon ekusebenzeni kwakho kwamasonto onke, nansi eminye imibono engakukhuthaza.
Umjikelezo 1
- Isikhathi esiphelele: imizuzu engama-30
- Ukuzivocavoca: umqansa, ama-squats, ama-burpees, ama-push-ups, ama-sprints
- Ubude besikhathi: imizuzwana engu-40 ivuliwe, isaphulelo samasekhondi angu-20. 1:20' ekupheleni komjikelezo ngamunye
- Imijikelezo: 5
Umjikelezo 2
- Isikhathi esiphelele: kuzoncika esivinini sakho ekuwenzeni.
- Ukuzivocavoca: gijima amamitha angu-400, 30 ibhola lodonga, amabhokisi angama-30 agxuma
- Imijikelezo: 5
Umjikelezo 3
- Isikhathi esiphelele: imizuzu engama-30
- Ukuzivocavoca: 5 ukudonsa-ups, 10 push-ups, 15 squats
- Imijikelezo: miningi ngangokunokwenzeka esikhathini esiphelele esinqunyiwe.