Kwixesha lokufaneleka kwesizwe, umthambo yinto emele ikhuthazwe.Ukugcina umkhwa wokuzilolonga kunokomeleza umzimba, kuphucule amajoni omzimba, kwandise ubomi, kuphucule ukutyeba kakhulu, kunye nokwenza imigca egqwesileyo yomzimba.

Uninzi lwabantu abalahlekelwa isisindo baya kukhetha ukugijima, ukuhamba ngokukhawuleza, i-aerobics kunye neminye imidlalo yokuphucula imetabolism kunye nokukhuthaza ukuhla kwesantya somzimba.Nangona kunjalo, abanye abantu bathi: babambelele ekusebenziseni ixesha elithile, kodwa umphumo wokulahlekelwa ubunzima awubonakali, kwaye kwanokwanda kobunzima, kutheni le nto?Ixesha elingakanani ukuzivocavoca kunokutya amafutha omzimba, kufuneka ugxininise ngaphezu kwesiqingatha seyure?

Olunye uphando lubonise ukuba ekuqaleni kokuzivocavoca kwe-aerobic, umzimba ubandakanyeka kakhulu ekusebenziseni i-glycogen kwimisipha, kwaye inani lamafutha lincinci kakhulu.

Ukuzivocavoca ngaphezu kwemizuzu engama-30, ukusetyenziswa kwe-glycogen kwaqala ukuhla, ukuthatha inxaxheba kwamafutha kwaqala ukwanda, zombini zibalelwa kwi-50%.Ngamanye amazwi, ukuzivocavoca ngaphantsi kwemizuzu engama-30, ukusebenza kakuhle kokutshisa amanqatha akubonakali.Ukuba ufuna ukufezekisa umphumo ocacileyo wokutshisa amanqatha, ixesha lokuzilolonga lingcono kunemizuzu engama-30.

Uqeqesho lwamandla okusetyenziswa kwamafutha luncinci, i-squat, i-squat-up, i-bench press, i-hard pull kunye nolunye uqeqesho lwamandla luninzi lokuzivocavoca kwemisipha (ukusetyenziswa kwe-glycogen esekelwe) umthambo we-anaerobic, unokuphucula ubunzima bemisipha, ukuze umzimba ugcine ixabiso elomeleleyo esisiseko metabolic, ngaloo ndlela ukwandisa ukusetyenziswa ikhalori.

Ngethuba lexesha lokuzilolonga, abantu abenza uqeqesho lwamandla kuphela kwaye bangenzi umthambo we-aerobic baya kufumanisa ukuba ubunzima buya kwanda ngexesha elifutshane, ngenxa yokuba ubunzima be-muscle bunyukile.

Abantu ababambelela kuqeqesho lwamandla ixesha elide, ngokuphuculwa kwe-metabolism esisiseko, amanqatha nawo aya kutyiwa, kwaye inkqubela phambili yokwakhiwa kwemisipha kunye nokunciphisa amanqatha iya kuba ngcono ngokuthe ngcembe.

 Nangona kunjalo, nangona kuthiwa umthambo ngaphezu kwesiqingatha seyure kuya kuba ngcono ukutshisa amanqatha ngokufanelekileyo, oko akuthethi ukuba umthambo ongaphantsi kwemizuzu engama-30 awuyi kuba nayo nayiphi na impembelelo yokunciphisa umzimba.

Kuba xa kuthelekiswa nabantu abahleliyo, nokuba usebenzisa imizuzu eyi-10, imizuzu engama-20 yokusetyenziswa kobushushu iya kuba ngaphezulu kwabantu abahleliyo, nangona ixesha lokuzilolonga lifutshane, ukusebenza kakuhle kokutshisa amanqatha akubonakali, kodwa ekuhambeni kwexesha, kudityaniswa nolawulo lokutya. , umzimba uya kubhitya ngokuthe ngcembe.

Ukuba ufuna ukuphucula ukusebenza kakuhle kokutshisa amanqatha ngokuzilolonga kunye nokwenza umzimba omncinci, ukongeza ekuqinisekiseni ubude bomthambo, unokongeza uqeqesho lwamandla.Uqeqesho lwamandla lunokwakha izihlunu, luphucule ixabiso le-basal metabolic, uthintele umthambo ogqithisileyo we-aerobic ukulahleka kwemisipha.

Xa kufikwa kwimpilo, qale wenze imizuzu engama-30 yoqeqesho lwamandla ukuze utye i-glycogen, kwaye emva koko ulungiselele umthambo we-aerobic (imizuzu engama-30-40) ngeli xesha, elinokuvumela umzimba ukuba ungene kwimeko yokutshisa kwamafutha ngokukhawuleza, kwaye umzimba unako. gcina i-metabolism enamandla emva koqeqesho, qhubeka udla iikhalori, kwaye ulahlekelwe isisindo.