Isiko lokudla okufanelekile kanye nokuqeqeshwa njalo, okuxhunyelwa yintsha yanamuhla, yisisekelo esifanele sokugcina futhi sithuthukise impilo. Kuliqiniso, abanye be-Tale ngabo bafika ngokwabo befika ngokweqile, beqala ukukhulisa amakilasi nsuku zonke. Sisho ukuthi kufanele uqonde kanjani ukuthi uqeqesha kakhulu.
Ubuhlungu bemisipha
Imicu yemisipha idinga ukuba nesikhathi sokubuyisela ezinsukwini zokuphumula. Ngesikhathi sokuqeqeshwa, bakha ama-microes, agcwele ngokushesha ngemicu emisha - ngakho-ke izicubu zikhula. Uma unganele ukuphumula, khona-ke ubeka engcupheni yokuzizwa uzizwa umzwa obuhlungu njalo emzimbeni. Kubalulekile ukuthatha ikhefu phakathi kokuqeqeshwa kwamandla - amantombazane anele izinsuku eziyi-1-2.
Ukufudumala okubi
Uhlelo olunekhono lwe-Workout lubaluleke ngempela. Isifundo ngasinye kufanele sakhiwe ngokulandelayo: Ukufudumala ku-CardioTryman (5 imiz) - Izindlela zokuzivocavoca (2 min) - Ukuqeqeshwa (30- 40 imiz ). Ukufudumala kuyadingeka ekukhuphukeni kancane kancane ekushayweni nasekushiseni okunamandla kwemisipha yemilenze namagxolo. I-articular gymnastics ikuvumela ukuthi ufudumale amalunga angasetshenziswanga, ngokwesibonelo, amabhulashi ezandla, ayeke ama-vaults, abasubathi bavame ukulimala. Ekupheleni kokuzivocavoca, kuyadingeka ukwenza umtholampilo wehlise ijubane ukushaya ngamandla, bese welula izicubu zomzimba.
Qiniseka ukuthi uqedela ukwelula
Photo: Pixabay.com.
Akunasifiso sokwenza
Ngomdlandla wokuqeqeshwa kuvame ukubonwa ekuqaleni lapho usavele wathenga okubhaliselwe kanye nefomu elisha lezemidlalo. Akumangazi ukuthi ngemodi ehlala njalo yemithwalo ephezulu, ukhathala ngokushesha bese uqala ukushefa kusuka emakilasini. Umcabango owodwa ngemidlalo uzokubangele ukucasuka kanye nemizwa emibi, kanti yonke into kufanele ibe ngokuhlukile. Ungazami ukucacisa izindleko zokubhaliselwe, uzikhandla nge-Workouts. Kuyadingeka kancane kancane faka imodi, iqala nge-Cardio kanye nesikali esincane.
Ukudinwa
Lapho uqeqesha ngamandla, yize unama-malaise, kulimaza umzimba kuphela. Ukube ubunosuku olunzima emsebenzini futhi ngifuna nje ukuphumula, khona-ke ungazenzi ufunde esifundweni. Nikeza umzimba ithuba lokubuyisela amabutho - asiyona insimbi, ngakho-ke akufanele ube nezinzwa zakho ngamandla. Kungcono ukuqamba amanga kusenesikhathi ukuze ulale ukuze ekuseni ngakusasa uzizwe ngokuphelele.
Ayikho inqubekela phambili
Ekuqaleni, umdlalo utholwa ngumzimba njengento ecindezelayo, ngakho-ke unciphisa umzimba ngokushesha. Kuyiqiniso ngokuhamba kwesikhathi, umzimba ulungiswa ngaphansi kwemithwalo, wenza inqubo ethile kuyo - ngalesi sithuthuka sehle. Shintsha uhlelo lokuzivocavoca kanye izinyanga ezimbalwa, eshintshana ngokuzivocavoca futhi ushintshe izinsuku zamandla nezinhlelo ze-Cardio kwezinye izindawo. Futhi zama ukushintsha inani lemininingwane nokuphindaphinda, usebenzise hhayi i-barbell kanye nama-dumbbells kuphela, kepha futhi imishini yokusebenza: ukuqina komzimba, isiteji sentambo. Lapho-ke umzimba uzoba nzima ngokwengeziwe ukulungisa imodi, ungazi ukuthi yini ongayilindela kuwe ngokuzayo. Amaqhinga anjalo, ngendlela, sebenzisa abaqeqeshi babasubathi abangochwepheshe.
Udinga ukushintsha uhlelo lokuqeqeshwa njalo ezinyangeni ezi-2-3
Photo: Pixabay.com.
Ukutholwa kokuhlushwa
Ubuchopho ngesikhathi sokuqeqeshwa busebenza ngenkuthalo: Ama-Systems anamandla okubhekela ukulinganisela komzimba kanye nokuqoqwa kokunakwa, ukucabanga okunengqondo, inkumbulo. Ngamakilasi ajwayelekile, ubuchopho, njengemisipha, ngokushesha ukhathala. Ngenxa yalokhu, kunciphisa ijubane lomsebenzi, ukupha "ukwehluleka" - ungabona ukusakazeka kwesikhashana, ukuhlanganiswa okumpofu kokunyakaza, inkumbulo yesikhathi esifushane esibuthakathaka nezinye izimpawu ezibonisa ukweqisa.