Iholide elide lixesha elide lokuhamba, ukuphuma ekukhanyeni, ukudibana nabahlobo. Kubuhlungu ukuba ukuqeqeshwa kwakho okuthandayo kunye nokuzimelela ngethuba ngamanye amaxesha kufuneka kushiywe kwiiveki ezimbalwa. Ngaba ukubuyela kwakho enkonzweni kuya kukhawuleza kwaye kungenabuhlungu? Oku kuxhomekeke kakhulu kubude bekhefu kwiklasi. Ngoko kulula kangakanani eklasini kwathintela ifom yakho yomzimba nendlela yokubuyela kwakhona ekuqeqesheni kwakhona?
Ngethuba elide ulibandakanyekile ngaphambi kokuphuka kunye nexesha elingaphantsi, kusekulula ukubuyisela ifom. Abo baye baqeqeshwa iminyaka, yonke imihla, abaqapheli ukuphuka kwiiveki ezimbini. Nangona kunjalo, ungeke ube ngumntu onobuchule obunempilo, uya kubuyela kumdlalo ngokuthe ngcembe. Yaye akuyona into yokuhlungufazwa kwemisipha: intliziyo isuka kwimithwalo. Yingakho amaxabiso okunyamezela awela ngaphezu kwamandla kunye nokuguquguquka. Kwaye ngokuqinisekileyo ukuqeqeshwa kwamafutha okubaluleke kakhulu. Emva koko, emva kweeholide ufika ehholo ukulahla oko uzuzile ngexesha lokuphuka. Umendo wakho uhlala kwindawo ye-cardio, apho uqeqesho olufanayo luya kudlula. Ukuba uhamba kakhulu nabo, iingxaki aziyi kugcina ulinde. Yintoni endingayithethayo, xa ukuphuka kungekhona iiveki ezimbini, kodwa 5 okanye ngaphezulu? Ubuyela njani kwimidlalo ngokuchanekileyo?
Ukudiliza kwiiveki ezi-2-4 Emva kweentsuku ezingama-7-10 zexesha elingenamsebenzi, ukunyamezela kwenkqubo ye-cardiovascular hohla ngo-3-5%, kwiiveki ezintathu okanye ezine kuncipha ngo-10%. Ngoko ke, buyela ekusebenziseni ukutshisa amanoni ngendlela elula: i-pulse kufuneka ibe yi-10 ibetha ngaphantsi kuneqhelekileyo ngexesha leeseshoni, kwaye uqeqesho ngokwalo - imizuzu eyi-10 mfutshane. Ngamanye amagama, ukuba ngaphambi kokuba uqhube ukudansa okanye ugibele iyure kunye nenani lentliziyo lalingama-140 beats ngomzuzu, ngoku uqeqesho alufanele lugcine ngaphezu kwemizuzu engama-50 kunye ne-pulse kwi-beat bees 130. Ngokufanelekileyo, kufuneka ukwandise ixesha lokuqeqesha kunye nobukhulu bomsebenzi, okukhokelela ekunyuseni kwentlawulo yenhliziyo, ngelixa leveki yesibini yoqeqesho, ukwenzela ukuba unokwazi ukubandakanya kwisigqi sesithathu kwisithathu. Kwiiveki ezimbini zokuqala emva kwekhefu, akubandakanyi ukusebenza okuphezulu: ukuqaqa intambo, ukuqhuba ngokukhawuleza, i-aerobics, ukudansa ngeentonga. Futhi ujonge iimvakalelo zakho: utshintsho ngokukhawuleza kwi-pulse ngexesha kwaye ngokukhawuleza emva kweeklasi, utywala, ubuthathaka - isizathu esivakalayo sokwenza umzimba, ocela ukuba uqeqesho lube lula kwaye lufutshane. Ngokumalunga nokuqeqeshwa ngeesisindo, ke ulungiso alukwazi ukwenza. Nangona kunjalo, akufanele usebenzise izisindo eziphezulu (nokuba ngaba sele ukhethele ngaphambi kokuphuka) - izifundo zokuqala zenza ngemithwalo eqhelekileyo.
Ukuphuka kweeveki ezi-4-10
Ngamaqela eklasini ye-cardio, yonke into ilula: sinciphise ixesha lokuqeqesha kwaye sinciphise umthwalo malunga neemeko zangaphambili. Nangona kunjalo, ukunciphisa uqeqesho kuya kuba sele kwimizuzu engama-20, kwaye i-pulse ngexesha le sifundo kufuneka ihlaselwe ngama-15-20. Kule ndlela, kuya kufuneka uqeqeshwe ubuncinane iiveki ezimbini, kodwa kungcono ukubala kwizifundo: uqeqesho lwama-7-10 luya kufuneka ukuba lubuyisele ukunyamezela. Njengoko kwimeko yangaphambili, ukuqhuba, ukuphazamisa i-aerobics kunye neminye imithwalo ephakamileyo kakhulu kuya kufuneka ithathelwe endaweni efana nayo, kungekhona ngokugxuma, kodwa ngamanyathelo. Ngexesha elidlulileyo ukususela ekuphumeni kwakho kokugqibela, amandla, ubuchule kunye nokuguquguquka kwaqala ukuwa. Kukho ubungqina bokuba iiveki ezisibhozo ukuya ku-9 zinyamezelo zengqondo ezingenalutho (kungekhona amandla entliziyo ukuthwala umthwalo oqhelekileyo, kunye nekhono lemisipha ukuba lenze) linciphisa ngo-30-40%. Izibonakaliso zamandla ziyancitshiswa ngo-10%. Ekubeni uqeqesho kwindawo yokuzivocavoca ngokuqhelekileyo yindlela yokuhamba kunye nokuphumla, koko ubude bexesha le sifundo asiyimfuneko, kodwa ukuphumla phakathi kokuzivocavoca kuyinto encinane. Unokuqeqesha ngokwemiqathango yakho yesiqhelo, kodwa ngokunciphisa ubunzima bomthwalo nge-20%. Enye inketho kukunciphisa isisindo esifanelekileyo, kodwa ukwandisa kancane inani lokuphindaphinda kwindlela. Ungafisi ukubuyela ngokukhawuleza kunokwenzeka kwimithwalo yomsebenzi wangaphambili, gxininisa ekubuyiseleni ubuchule obufanelekileyo bokuzilolonga. Oku kuya kunceda umzimba ukuba usetyenziswe umthwalo kwakhona, ukuphepha ukulimala nokuxilongwa. Emva kwenyanga yenkqubo enjalo ungasondela kwizikali eziqhelekileyo.
Ukudiliza kwiiveki ezili-10 - isiqingatha sonyaka
Kungakhathaliseki ukuba yimpumelelo yakho yempilweni yangaphambili, ngoku iqondo lakho liye lahla kwi-startner. Akukho naleyo yokuqeqesha okucacileyo eya kunceda ngokukhawuleza ukulahlekelwa ngamafutha atyotywe, ngoku akufanele uze uphupha. Njengoko uphando lubonisa, emva kweenyanga ezintandathu zokungasebenzi kumntu owayengumthandi wobuchopho, ixabiso lentliziyo kunye neengcinezelo ze-muscular libuyele kwiimilinganiselo ezazingekho ngaphambi koqeqesho. Amandla kuphela ngama-10-20% ngexesha elifumanekileyo ngexesha loqeqesho. Ngako oko, iiseshoni eziqhumayo kufuneka ziqalise kunye nezocetyiswa kubo bonke abaqalayo: ukuhamba, ukubhukuda, izifundo zokuqala, ukuqina komzimba, njl njl. Uqeqesho lokuqala kummandla wamandla kunye nesisindo kufuneka lube sisisombululo: yenza iimvavanyo ezisisiseko ezijikeleze isangqa ukusebenzela onke amaqela e-muscle, - indlela enye okanye ezimbini, ngokuqala ngezixhobo zokukhanya. Ngexesha leseshoni, okokuqala, qwa lasela ukuba ubuchule obufanelekileyo bokusebenza sele bulibalekile. Ukuba akunjalo, kancinci kongeza ubunzima kwiindlela ezilandelayo. Ngoko uza kuthatha umthwalo wakho ngenyanga yokuqala yoqeqesho. Ungazami ukugqiba nayiphi na imisebenzi, kungakhathaliseki, i-cardio okanye amandla. Kwimeko nayiphi na, ukukhathala okungekho nto kuyisizathu sokuyeka ukuqeqeshwa phambi kweshedyuli. Ukugqitywa ngokuthi "andinako" akuyi kunceda ukubuyisela ifomu, kodwa unokungena kwimodi yezemidlalo kwiiveki ezimbalwa. Kodwa phakathi kwalo mgca we-tar kukho i-spoonful ye-honey: nangona iinyanga ezintandathu kamva uqala ukuqeqesha njengomqalayo, ukubuyisela le fomu akufani nokuyidala ukusuka ekuqaleni. Inkqubela yakho iya kuhamba ngokukhawuleza kunokuba ngabaqalayo. Zama ukwenza ishedyuli ukuze ufumane ezimbini okanye ezintathu zokutshisa amafutha (cardio) ukuqeqeshwa okunyanzelekileyo kunye nombane omnye okanye ezimbini ngeveki. Emva koko, ukufikelela kumgangatho wangaphambili, udinga malunga neeveki eziyi-8-10. Ngaphandle koko, awuyikunyanzelisa umthwalo kwaye ungalimazi.
Ukuphuka kwisiqingatha sonyaka-nyaka
Le meko ifana neyokuqala kwimeko. Akunjalo kuphela kwi-stamina yangaphambili, kodwa ngenxa yamandla, akukho nto ikhoyo. Ngaphezu koko, umzimba usele ulibalekile ukuba yintoni impilo, kwaye yokuqala yokuqala okanye ezimbini ziza kufuneka zifunde kwakhona kwi-regimi, kwizifundo. Kuphela emva kwexesha ungenza ukubuyiswa kwefomu, ukwandisa ubude boqeqesho kunye nesisindo semilinganiselo.
Inyanga yokuqala iya kufuneka iqeqeshe i-cardio training (intsimbi ye-110-125 ngomzuzu) ezimbini ukuya kweyesithathu ngeveki imizuzu engama-30-40. Ukuhamba, ukubhukuda, ukuqina okuzithobileyo konke okusemandleni akho. Ukudansa, i-step-aerobics kunye neeklasi kunye nokulungelelanisa ukulungelelanisa kungcono ukuhlehliswa: ukulungelelanisa, ukulungelelanisa kunye nokulinganisela kwakho kwandipha amandla. I-cardio elula izakukunceda ukuqhubela ioli kunye namanzi kwaye ulungiselele imisipha yomthwalo. Ukuqeqeshwa kwamandla ngeli xesha ukhona kuphela kwimizuzu eyi-10-15 yemigqaliselo eyenziwe emva okanye ngaphambi kwe-cardio okanye ngesimo seentsuku zokusa. Musa ukulandelelana kunye nezisindo, sebenzisa ubunzima bomzimba wakho. Izigulana ezingezantsi, ukunyuka kwamadolo okanye ukusuka kwibhentshini, ukuguqula i-push-ups, ukuguqula umshicileli phantsi kuya kunceda umzimba ukuba ubuyisele umsebenzi odibeneyo wamaqela ahlukeneyo.
Inyanga yesibini. Ixesha lokunyusa i-cardio eqhelekileyo ukuya kwimitha engama-50-60, kwaye kukusebenzisa ukufaka imilenze elula kunye nezilwanyana, kunye nesisindo esifanelekileyo kwiimimulsi, njl. Kubalulekile ukuwahlula ekuqeqeshweni olulodwa kanye ngeveki. Ukuzivocavoca kwiimimululator (apho ukunyamezela khona) kulungele ukuyenza emva kokuzilolonga kunye nesisindo somzimba wakho okanye iisindo ezikhululekile (i-dumbbells, intamo yentamo).
Iinyanga ezilishumi nantathu. Ngoku ngoku buyela buyele kwindlela eqhelekileyo. Kodwa musa ukuvelisa iingxaki ngexesha elifanayo kwi-cardio-training noqeqesho lwamandla. Yithi, ukuba imithwalo yakho yokutshisa inqatha ibe yomelele okanye ide, ibuyisele phambili inzuzo yesisindo semilinganiselo yeeveki ezimbalwa, kwaye ngokufanayo.
Uphule ngaphezu konyaka
Ulibale ukuba ungeyena othanda ukuthanda impilo. Iskimu esivela kwimeko esedlulileyo ayiyi kusebenza kuwe: nantsi sekuyimfuneko ukuba ungabuyifaki ifom, kodwa uqale ukususela ekuqaleni, ukhetha izifundo ezilula ezimbini okanye kathathu ngeveki. Mhlawumbi imemori yakho yemisipha iza kuvuka ngokukhawuleza, kwaye emva kweenyanga ezimbalwa uza kuba nokuqala ukubuyisela ukunyamezela, ubuchule kunye namandla ngokukodwa kwesikimu esichazwe ngasentla. Kodwa kungcono ukuba ungagxininisi ekubuyiseleni kwinkqubo endala, kodwa ukulwa ngokuvisisana, usebenzisa iindlela ezintsha. Emva koko, lonke ixesha ongenakukhangela ehholo, into ayikuvumeli ukuba usebenze emzimbeni: mhlawumbi isifo, umsebenzi omtsha okanye ukuzalwa komntwana. Zonke ezi ngxelo ze-biography azikwazi kodwa zichaphazela imeko yakho yokuziphatha kunye nokuziphatha. Ungazami ukungena kumlambo ofanayo okwesibini. Kulungile ukuya kuvavanyo lweempilo, zenzele umthwalo wemisebenzi efanelekileyo kunye nemisebenzi - kwaye hamba!