i ukuzilolonga nomqhubi wenqanawa Nokuba zilula kakhulu, zifihla imigibe kwaye amaxesha amaninzi, ukuba zenziwe kakubi, ziyacaphukisa umonakalo omkhulu emzimbeni wonke. Ukuphunyezwa ngokuchanekileyo kubandakanya okokuqala, enye ukuqala kakuhle kokuma: ekuqaleni kungcono ungakwenzi wedwa, kodwa ulandelwe ngumqeqeshi ofanelekileyo ukuze ufunde ukuzilolonga ngendlela eyiyo. Ngaphambi kokuba ubone isetyenziswa njani iphenyane, nanku umzekelo umthambo othile weengalo.
Izizathu ezi-5 ezilungileyo zokuqalisa ngomatshini wokubhexa
1-Yimidlalo epheleleyo
Ukuzivocavoca okubheqayo kuvumelekile kuwo wonke umzimba: iingalo, amagxa, i-abs, umva, amathanga kwaye ngaphandle kwamalungu aya kuchaphazeleka kwixesha elizayo.
2 - Utshisa ezininzi iikhalori
Ukurola luhlobo loqeqesho lokuthoba ubunzima, kunye nokuqeqesha ubunzima kuthetha ukusetyenziswa kwamandla. Ukuzilolonga, xa kwenziwe ngokuchanekileyo, kuya kutshisa iikhalori ezininzi kwaye kunciphise umzimba ngokukhawuleza.
3 - Ngumsebenzi we-cardio
Ngokuvelisa kwakhona ukuhamba kweenqanawa ngesantya esihle, usebenza kwi-cardio. Umqhubi wenqanawa udibanisa izibonelelo zamandla kunye nokuqina komzimba. Kwaye unako ukukhwela kwisingqi somculo!
I-4 -Yonyusa ukuxhathisa
Ukuba uhamba ngeenqanawa rhoqo, uya kwenza inkqubela phambili ngokukhawuleza. Oku kuthetha: ukwandisa amandla kunye nokukwazi ukuphefumla. Ukuba udlala omnye umdlalo (umzekelo, ukuqubha, ukubaleka), uya kuzuza kuwo.
I-5-ayinampembelelo kumalungu
Kuba iintshukumo ezenziwa kumatshini wokurola ziyafana nezo zokurola, aziveli naziphi na iimpembelelo emhlabeni, ke ngekhe kubekho ngozi yokwenzakala kumalungu omlenze.
Uyenza njani imithambo kunye nokuhamba ngendlela eyiyo
Sebenzisa imilenze yakho
Kuphephe ukusoloko uringe ngeengalo ezisongekileyo. Indawo elungileyo yokutsala kufuneka uxinzelele iingalo, kodwa hayi kuphela. Ngokuhlanganisa imilenze xa utsala, iinzame zisasazwa kwaye umva uyagcinwa.
Yenza isivumelwano somqolo ngendlela elungileyo
Xa utsala, qiniseka ukuba ungena emqolo ngokuqinileyo (ngokungathi ubewuthintela) ngokuphungula iingalo zakho phambili.
Ingqiniba zihlala zigobile
Ekuhambeni kokubuya kokutsala, asizoluli iingqiniba zethu (ewe, njengetafile!) Unonophelo luyathathwa ukugcina iingalo zisongelwe kwi-axis yomzimba, ngokungathi ufuna ukunamathisela amagxa egxalaba.
Indawo yokuma kwezihlahla
Kufuneka zihlale zoluliwe ziye phambili neengqiniba zitsalwe emva, zigqithile emzimbeni. Iiphambili zihlala kwindawo ethe tyaba.
Ukuhamba okuchanekileyo
Isibambo sokuhamba ngesitshixo akufuneki sitsalwe siphezulu kakhulu. Yeka intshukumo phantsi kwesilevu!
Musa ukugoba umqolo
Isibambo kufuneka sibuyiselwe ngokuchasene nomzimba ogcina i-torso ethe nkqo ekupheleni kokutsala. Kwaye ngelixa umatshini wokubhexa unceda ithoni yomzimba, intshukumo ikhawuleza isebenze ngakumbi.
Jonga amadolo akho
Ngexesha lokuhamba okubuyayo, amadolo akufuneki athintele ukuhamba kweengalo. Emva koko iingalo zibuyiswa kuqala, amadolo alandela amadolo.
Ngumzimba obuyayo
Ngumzimba wakho obuyayo, hayi isibambo ositsalelayo. Kuyimfuneko ukuba ungoyame ngasemva kuphela ngokumodareyitha okukhulu kwaye, ukugcina imilenze yoluliwe, ubuyisele isiphatho ngakuwe.
Ukuzilolonga oku-5 komzimba onetoni
- Ukuzivocavoca 1 ukuze uqale kakuhle
Umqolo kwiiseti ezi-3 zemizuzu emi-3 ukuya kwemi-5, umqolo kwisantya esiqhelekileyo kunye nesilinganiselweyo.
1 ikhefu lomzuzu phakathi kolunye uthotho kunye nolandelayo.
- Ukuzivocavoca 2 kwi-cardio
Yenza uthotho lokuhamba kwemiqolo engama-22 / min (okt intshukumo emi-1 rhoqo emva kwemizuzwana emi-3).
Ukuqala, lo msebenzi ungaphulwa ube yimizuzu emi-2x 4.
Kwabanye, sebenzisa i-2x 8 imizuzu.
Ukufumana kwakhona umzuzu omnye
- Ukuzivocavoca 3: 10 imizuzu yokusebenza ngesantya
Qala ngemizuzu emi-3 ngesantya esiphakathi (xa sibhexa, siza kuthetha ngemivumbo engama-20 ngomzuzu, kodwa kumqhubi wenqanawa uya kwenza umgama, ubhale phantsi, uya kusebenza njengesalathiso).
Yiya kwimizuzu emi-3 ngokuzinzileyo (malunga nemivumbo engama-22 / imizuzu, okanye uzame ukuya phambili kamsinya ngokukhawuleza kancinane kunemizuzu emi-3 edlulileyo).
Ke kwimizuzu emi-3 nokuba yomelele ngakumbi (imivumbo engama-24 / imizuzu, okanye zama ukuya phambili kamsinya ngokukhawuleza kancinane kunemizuzu emi-3 edlulileyo).
Ukuphumla umzuzu omnye phakathi kweeseti.
- Ukuzivocavoca 4: ukuqhubela phambili
Kwisiseko esifanayo somsebenzi 3, sinciphisa ixesha kuthotho ngalunye kodwa ngenani elifanayo lemivumbo. Oko kukuthi, kwisixhobo esiya kukubonisa umgama, siya kuzama ukwenza umgama ofanayo ngexesha elincinci.
Kwigumbi, ungathandabuzi ukubuza umqeqeshi ngengcebiso malunga nendlela onokuyihlengahlengisa ngayo ukuxhathisa komqhubi wakho kunye nendlela yokubeka iliso kuyo. Kuhlawula ukuvavanya bhetele inkqubela yakho (kwaye uzikhuthaze).
Enkosi kuqheliselo lokurola, kunokwenzeka ukuba ufumane uqeqesho oluqhubela phambili kwaye uguqule amandla, ixesha lokusebenza kunye ne-cadence. Khumbula ukusela ii-sips ezincinci, i-hydration ngexesha lomthambo kubalulekile.
- Ukuzivocavoca 5: ukuya kwiintshatsheli!
Imizuzu emi-2x eli-10, umqolo ngesantya esiphakathi (imivumbo engama-20 ukuya kwengama-22 ngomzuzu).
Ukubuyisela kwimeko yesiqhelo: ikhefu lemizuzu emi-3 phakathi kobushushu kunye nolandelayo.
Ukuzivocavoca kunye nokuhamba ngesikhephe: Izimo
Kufuneka wenze ntoni xa uneengxaki zentliziyo: njengawo nawuphi na umsebenzi we-cardio, umkhweli unokuba ngu indlela elungileyo yokuqinisa intliziyo, kodwa ngumbuzo wokulinganisa umzamo womzimba. Kwakhona, abantu abaneengxaki zentliziyo (okanye abo banokungathandabuzeki okuncinci) kufuneka babonane nogqirha ngaphambi kokuhamba ngenqanawa.
Kufuneka wenze ntoni xa unedolo, inyonga, umqolo okanye igxalaba iingxaki. Ukuma okungalunganga kunokukwenzakalisa, ke lumka. Ungathandabuzi ukubuza omnye wabaqeqeshi kwindawo yokwenza umthambo ingcebiso, okanye ubuncinci ubeke umatshini ekhaya uhambelana nesipili, ukujonga.
