Kuhle uma uqeqesha njalo, kodwa ukuze ufeze imiphumela emihle, isikhathi ngasinye sokunyamalala eqenjini lokuzivocavoca ngehora akudingekile. Ngesigamu sehora umuntu ovamile uqala ukukhathala, ahambe kancane, ukunakwa kwakhe kuphazamiseke futhi ngenxa yalokho, ukuqeqeshwa kubambezeleka futhi kuletha inzuzo encane. Kunengqondo kakhulu ukusebenza ngaphandle kwemizuzu engu-20-30 kuphela, kepha ngomthelela omkhulu. Ababi kakhulu ukuqinisa imisipha futhi bakhulise ukukhuthazela. Ukuqeqeshwa kwesikhashana kuzosiza ukunciphisa isikhathi se-cardio. Ukunyuka okukhulu komthwalo, okulandelwa ukwehla ngamandla, okwesikhashana, ukuqeqesha uhlelo lwe-cardiorespiratory akubi nakakhulu kunokugijima isikhathi eside noma ukugibela ibhayisikili. Isimo kuphela ukuthi uhlobo lokuzikhethela okukhethayo kulokhu kufanele kukujabulise ngempela, abacwaningi bathi. Inkambo yokuzivocavoca yokuqeqesha ekhaya izokusiza ukuba uhlale unomkhawulo.
Khona-ke isidingo sokwenza i-leap esilandelayo sizogqugquzela, futhi ngeke sikusabe. Ukuqeqeshwa kwesikhashana esilula kungenziwa emgwaqweni noma kunoma imuphi umshini we-cardio, ukwakha kulo mgomo olandelayo. Ngemuva kwemizuzu emihlanu efudumele, fuduka ngesivinini esivumelanako semaminithi angu-1-1.5, bese uthola imizuzwana engu-30, uphuthumise ukuze uphinde ubuyele esivinini esivamile. Phinda izikhathi eziningana. Ukuqeqeshwa okunamandla akukwazi ukumelana ngaphandle kokudla okufanele nokuphuza. Ukudla kufanele kube nama-carbohydrate namanzi okwanele: ukuphela kwamanzi okungu-3% kuphela okwezingu-15% kuzonciphisa izinga lamandla.
Ihora elijabulisayo!
- Khetha ukuzivocavoca okukuvumela ukuthi usebenzise amaqembu amathunjwa amaningi ngesikhathi esisodwa. Esikhundleni sokuphakamisa ama-dumbbells kuma-biceps, ngesikhathi esifanayo ugoqa. Faka phakathi kohlelo lwakho ukuba nezifiso, ukucindezela, ukuhlukahluka kokuhlaselwa nokucindezela.
- Yenza izivivinyo ... kancane kancane. Khulisa kancane isisindo futhi njengoba nje uhlehlise kancane (ungahle ubale ezinhlanu, uze ubuyele esimweni sokuqala). Kulokhu, imisipha izokwenza umsebenzi ophindwe kabili, futhi kungcono usebenze ngesikhathi esingaphansi.
- Thatha indawo engazinzile. Ukuzikhandla kwi-fitball, ipulatifomu noma, isibonelo, nje umile ngomlenze owodwa, uphoqelela ukuba usebenze ngokuqinisekisayo futhi usebenzise isikhathi esincane kakhulu ukupompa wonke umzimba.
- Nciphise inani lezinqubo ngokukhulisa ukumelana noma inani lokuphindaphinda. Uzochitha isikhathi esingaphansi nje kokuzivocavoca ngokwabo, kodwa nokuthi iqiniso lokuthi uphinde uhambe kusukela kusimiso se-simulator, isikhathi ngasinye silinde lapho i-unit oyifunayo iyatholakala.
- Ngezikhathi ezithile, shintsha ukusebenza kwakho. Umzimba uvumelanisa ukucindezeleka (futhi ukucindezeleka ngokomzimba ukucindezeleka) kwamasonto ambalwa. Emva kwalokho, ukusebenza kahle komzimba kuqala ukwehla. Ukuze ungasebenzisi isikhathi esiningi kubo, shintsha uhlelo.
- Nciphisa okunye okuphakathi kokuzivocavoca kanye / noma ukuhamba ngalesi sikhathi, ukwenza izinhlobo ezahlukene zokuzivocavoca kwe-aerobic: isibonelo, ugijima endaweni noma ugijime ngentambo yokudlula.
- Engeza ohlelweni lwakho lokuqeqesha umzimba wama-plyometric. Zithwala ngokugcwele imisipha, okwenza ukuba zilula ngokushesha futhi ngokushesha zivumelane, isibonelo, ngezikhathi ezihlukahlukene. Zama okulandelayo. Thatha izithiyo ezincane (15-30 cm). Phendukela kubo eceleni, gxuma phezulu, uphakamise amadolo akho esifubeni sakho, nomhlaba phakathi kwabo. Hamba emuva esimweni sokuqala.
Qoqa imizuzu engama-30 yokuqeqeshwa. Yiqiniso, uke wezwa ukuthi isibalo esihle nempilo okungenani isigamu sehora se-cardio liyadingeka ngosuku. Kodwa ubani owakutshele ukuthi kufanele uqeqeshe yonke imizuzu engu-30 ngokuqhubekayo. Uma kungenesikhathi esanele, siphule emfundo eminingi yokuzivocavoca mini. Ukuqeqeshwa kwamaminithi angu-10, okwenziwe ngezinga eliphezulu kakhulu, kunciphise izinga le-triglycerides egazini futhi kuthuthukise umzimba wesimanje ngisho nangcono kunomzuzu owodwa-30. Uma kungenaso isikhathi sokugijima okugcwele, sebenzisa ukuhamba okusheshayo kwemizuzu engu-10, kusihlwa - ngaphezulu kuka-10, nakusihlwa, ehhovisi, izikhathi eziningana, ngokushesha ukhuphukela ezinyathelo. Uma unesifo esithile, ungaqali ukuqeqeshwa okujulile ngaphandle kwemvume kadokotela. Ungabe "wengeze" ngokuphawulekayo uma ususha ukuqina: zinike isikhathi sokujwayela ukucindezeleka. Uma uqala nje ukugijima ekuseni, ungaya emithwalweni enkulu yokusebenza kuphela ngenyanga.