Esikhathini sokufaneleka kwezwe, ukuzivocavoca kuyinto okufanele ikhuthazwe.Ukugcina umkhuba wokuzivocavoca kungaqinisa umzimba, kuthuthukise amasosha omzimba, kwelule impilo, kuthuthukise ukukhuluphala, futhi kudale imigqa emihle kakhulu yomzimba.

Abantu abaningi abalahlekelwa isisindo bazokhetha ukugijima, ukuhamba ngokushesha, ukuvivinya umzimba kanye neminye imidlalo ukuze kuthuthukiswe i-metabolism yomsebenzi futhi kukhuthaze ukwehla kwesilinganiso samafutha omzimba.Kodwa-ke, abanye abantu bathi: bambelela ekuzivocavoca isikhathi esithile, kodwa umphumela wokulahlekelwa isisindo awubonakali, futhi ngisho nokunyuka kwesisindo, kungani lokhu?Ukuzivocavoca kungadla isikhathi esingakanani amafutha omzimba, udinga ukugcizelela ngaphezu kwesigamu sehora?

Olunye ucwaningo lwabonisa ukuthi ekuqaleni kokuzivocavoca kwe-aerobic, umzimba uhileleke kakhulu ekusetshenzisweni kwe-glycogen emisipha, futhi inani lamafutha lincane kakhulu.

Ukuzivocavoca isikhathi esingaphezu kwemizuzu engama-30, ukusetshenziswa kwe-glycogen kwaqala ukwehla, ukubamba iqhaza kwamafutha kwaqala ukwanda, zombili zaba ngama-50%.Ngamanye amazwi, sebenzisa imizuzu engaphansi kwe-30, ukusebenza kahle kokushiswa kwamafutha akubonakali.Uma ufuna ukufeza umphumela osobala wokushiswa kwamafutha, ubude besikhathi sokuzivocavoca bungcono kunemizuzu engama-30.

Ukuqeqeshwa kwamandla okusebenzisa amafutha kuncane nakakhulu, i-squat, i-pull-up, i-bench press, ukudonsa kanzima nokunye ukuqeqeshwa kwamandla ikakhulukazi ukuzivocavoca kwemisipha (ukusetshenziswa kwe-glycogen esekelwe) ukuzivocavoca kwe-anaerobic, kungathuthukisa imisipha, ukuze umzimba ugcine imisipha. ukubaluleka okuyisisekelo kwe-metabolic, ngaleyo ndlela kwandise ukusetshenziswa kwekhalori.

Phakathi nenkathi yokufaneleka, abantu abenza ukuqeqeshwa kwamandla kuphela futhi abangenzi ukuvivinya umzimba kwe-aerobic bayothola ukuthi isisindo sizokhula ngesikhathi esifushane, okungukuthi ngenxa yokuthi isisindo somzimba sanda.

Abantu abanamathela ekuqeqesheni amandla isikhathi eside, ngokuthuthukiswa kwe-metabolism eyisisekelo, amafutha azophinde adliwe, futhi inqubekelaphambili yokwakhiwa kwemisipha nokunciphisa amafutha izoba ngcono kancane kancane.

 Kodwa-ke, nakuba kuthiwa ukuvivinya umzimba isikhathi esingaphezu kwesigamu sehora kuzoba ngcono ukusebenza kahle kwamafutha, akusho ukuthi ukuzivocavoca imizuzu engaphansi kwe-30 ngeke kube nomphumela wokulahlekelwa isisindo.

Ngoba uma kuqhathaniswa nabantu abahlezi, ngisho noma uvivinya umzimba imizuzu engu-10, imizuzu engu-20 yokusetshenziswa kokushisa izoba ngaphezu kwabantu abahlezi, nakuba isikhathi sokuzivocavoca sisifushane, ukusebenza kahle kokushisa amafutha akubonakali, kodwa ngokuhamba kwesikhathi, kuhlanganiswe nokuphathwa kokudla. , umzimba uzoncipha kancane kancane.

Uma ufuna ukuthuthukisa ukusebenza kahle kokushiswa kwamafutha ngokuzivocavoca futhi udale umzimba omncane, ngaphezu kokuqinisekisa ubude bokuzivocavoca, ungangeza nokuqeqeshwa kwamandla.Ukuqeqeshwa kwamandla kungakha imisipha, kuthuthukise inani le-basal metabolic, kugweme ukuvivinya umzimba ngokweqile ekulahlekelweni kwemisipha.

Uma kukhulunywa ngokuqina, qala wenze imizuzu engama-30 yokuqeqeshwa kwamandla ukuze udle i-glycogen, bese uhlela ukuzivocavoca kwe-aerobic (imizuzu engama-30-40) ngalesi sikhathi, okungavumela umzimba ukuthi ungene esimweni sokushiswa kwamafutha ngokushesha, futhi umzimba ungakwazi. gcina i-metabolism enamandla ngemva kokuqeqeshwa, qhubeka udla ama-calories, futhi ulahlekelwe isisindo.