Kuhle xa uqeqesha rhoqo, kodwa ukuze ufikelele kwiziphumo ezimangalisayo, ixesha ngalinye ukuba liphele kwiqela lezempilo ngelixa akudingekile. Ngesiqingatha seyure umntu oqhelekileyo uqala ukukhathala, uhambe ngokukhawuleza, ingqalelo yakhe iyacinywa kwaye ngenxa yoko, uqeqesho lulibazisekile kwaye luzisa inzuzo encinci. Kunengqiqo ngakumbi ukusebenza ngaphandle kwemizuzu engama-20 ukuya kweye-30, kodwa ngefuthe eliphezulu. Ababi nakakhulu ukuqinisa imisipha kunye nokwandisa ukunyamezela. Uqeqesho lwexesha lokunciphisa luya kunceda ukunciphisa ixesha le-cardio. Ukunyuka okuthe xaxa komthwalo, kulandelwa ukunciphisa ubunzima, ixesha elifutshane, ukuqeqesha inkqubo ye-cardiorespiratory akukho mbi ngaphezu kwexesha elide lokuqhuma okanye ukugibela ibhayisikili. Umqathango kuphela kukuba uhlobo lokuzilolonga olukhethayo kule meko kufuneka kukukholise ngokwenene wena, abaphandi bathi. Inkqubo yokufaneleka yokuqeqesha ekhaya iya kukunceda uhlale uncinci.
Kuphela ke imfuno yokwenza ukukhupha okulandelayo kuya kubakhuthaza, kwaye akuyi kuthusa. Ukuqeqeshwa kwexesha elilula kunokwenziwa kwisitrato okanye nasiphi na umatshini we-cardio, isakhiwo kule migaqo elandelayo. Emva kwemizuzu emihlanu yokufudumala, khawuhamba ngesantya esichusekileyo semizuzu eyi-1-1.5, emva kwemizuzwana engama-30, ukhawuleze ufike ngokukhawuleza uze ubuyele kwisantya esivamile. Phinda amaxesha amaninzi. Uqeqesho olunzulu alukwazi ukuma ngaphandle kokutya okufanelekileyo kunye nokusetyenziswa kotywala. Ukutya kufuneka kube ngokwaneleyo i-carbohydrates kunye namanzi: ukuphelelwa umdaka kwe-3% kuphela kangangokuba i-15% iya kunciphisa izinga lamandla.
Iholide!
- Khetha izenzo ezivumela ukuba usebenzise amaqela amaninzi emisipha kanye. Esikhundleni sokuba uphakamise i-dumbbells kwi-biceps, ngokukhawuleza udibanise. Faka phakathi kwiprogram yakho ukuba ube yiminqweno, i-push-ups, iintlobo ezahlukeneyo zokuhlaselwa kunye noshicilelo.
- Yenza uqeqesho ... ngokukhawuleza. Nciphisa ngokukhawuleza ubunzima kwaye nje ngokucutha phantsi (ungakwazi ukubala ngokukhawuleza ukuya ezintlanu, ude ubuyele kwindawo yokuqala). Kule meko, izihlunu ziya kwenza umsebenzi ophinda kabini, kwaye ulunge usebenze ngexesha elingaphantsi.
- Thatha indawo engaqinisekanga. Ukusebenza kwi-fitball, iqonga okanye, umzekelo, ukuma nje ngomlenze owodwa, unyanzelekile ukuba usebenze ukuxiliswa kwemisipha ngokunyanisekileyo kwaye ngexesha elincinci kulungele ukupompa umzimba wonke.
- Ukunciphisa inani leendlela ngokunyusa ukuchasana okanye inani lokuphindaphinda. Uza kuchitha ixesha elincinane kungekhona nje kwimisebenzi yokuzivocavoca ngokwabo, kodwa nakwiqiniso lokuba uphinde uphume kwi simulator ukuya kwisimulator, ngexesha ngalinye elinde xa iyunithi efunayo iyatholakala.
- Ngexesha ngamaxesha, utshintshe ukusebenza kwakho. Umzimba ulungele ukuxinezeleka (kunye noxinzelelo olunzulu lomzimba - uxinzelelo) kwiiveki ezimbalwa. Emva koko, ukufaneleka komzimba kuqala ukuhla. Ukuze ungasebenzisi ixesha elingakumbi kuzo, tshintsha inkqubo.
- Ukunciphisa ixesha elilodwa phakathi kokuzivocavoca kunye / okanye ukuhamba ngelo xesha, ukwenza iimvavanyo ezahlukeneyo ze-aerobic: umzekelo, ugijime kwindawo okanye ugxume ngentambo yokudlula.
- Yongeza kwiprogram yoqeqesho lwakho lwe-plyometric exercises. Bawuthwala ngokugqibeleleyo imisipha, kubangele ukuba bandule ngokukhawuleza kwaye bathathe isivumelwano ngokukhawuleza, ngexesha lokuhamba. Zama oku kulandelayo. Thatha iibini ezithintekayo (15-30 cm). Phendukela kubo, niphakamise phezulu, niphakamise amadolo esifuba sakho, kunye nomhlaba phakathi kwabo. Phindela emuva kwindawo yokuqala.
Ukuqokelela imizuzu engama-30 yoqeqesho. Kakade, uvile ukuba umzekelo omhle kunye nempilo ubuncinane ubunesiqingatha seyure ye-cardio iyadingeka ngosuku. Kodwa ngubani owakuxelele ukuba kufuneka uqeqeshe yonke imizuzu engama-30 ngokuqhubekayo. Xa kungekho xesha elaneleyo, liphule kwizifundo ezininzi zokufunda impilo. Uqeqesho lweminithi eyi-10, olugcinwe kwinqanaba eliphezulu kakhulu, ukunciphisa izinga le-triglycerides egazini kunye nokuphucula umgangatho wesifo ngaphezu kweminithi engama-30. Xa kungekho xesha lokugijima ngokugcwele, ugijime ngokukhawuleza kweemitha ezili-10, ngokuhlwa-10 ngaphezulu, kwaye emini, eofisini, ngamaxesha amaninzi, ngokukhawuleza ukunyuka kwizitepsi. Ukuba unesifo nawuphi na isifo, ungaqalanga uqeqesho olunzulu ngaphandle kwemvume kagqirha. Musa "ukudibanisa" ngokuphawulekayo ukuba unobutsha ukufaneleka: zinike ixesha lokuba ufunde ukuxinzelela. Ukuba uqala nje ukugijima kokusa, ungaya kwimithwalo enkulu yomsebenzi kuphela ngenyanga.