Abantu abahlukene bakhetha izinhlelo ezahlukene zokuqeqesha, singazikhethela uhlelo olufanele lokufaneleka ngokwezinjongo zethu.
Akukhona nje ukuya ejimini ukuzivocavoca kubizwa ngokuqina, ukuya ejimini ukuqina kuzoba okuhlelekile impela, imishini iphelele.Kodwa-ke, lokhu akusho ukuthi abantu abangenazo izimo zokuya ejimini ukuyojima, abakwazi ukujima.
Kunezindlela ezihlukahlukene zokuzivocavoca umzimba, sidinga nje ukwakha uhlelo lokufaneleka olusifanele futhi sinamathele kulo, ukuze sikwazi ukufeza inhloso nomphumela wokuzivocavoca.
Abanye abantu bazivocavoca ekhaya futhi bathenge amabhendi okunwebeka, ama-dumbbell, omata be-yoga, amabha, nezinye izinto zokusebenza, ukuze bafinyelele ikhaya libe ijimu yokuzivocavoca umzimba.Kubafundi, abangenayo imali eyanele nemibandela yokuthenga ikhadi lokufaneleka noma ukuthenga izinto zokufaneleka, khona-ke inkundla yokudlala yesikole nayo iyindawo ekahle yokuthi ungazivocavoca.
1. Zifudumeze kuqala bese emva kwalokho uziqeqeshe
Ngaphambi kokuqeqeshwa kokuqina komzimba, kufanele siqale ukuqeqeshwa kokufudumala, ukunwebeka okunamandla, imisebenzi yamalunga omzimba namaqembu emisipha, bese kuba neqembu lokugxuma okuvulekile nokuvaliwe noma imizuzu eyi-10 yokugijima ukukhuthaza ukujikeleza kwegazi emzimbeni, ukuze umzimba ufudumala kancane, uthole isimo sezemidlalo, esinganciphisa ingozi yokulimala kwezemidlalo futhi sithuthukise ukusebenza kahle kokuqeqeshwa.
2. Ukuqeqeshwa kwamandla kuqala bese kuba yi-cardio
Uma kuziwa ekuqeqesheni ukufaneleka okusemthethweni, kufanele sikhumbule ukuthi amandla okuqala bese kuba yi-cardio.Ukuqeqeshwa kwamandla ngesikhathi samandla omzimba amaningi kakhulu, ungagxila ekuqeqesheni isisindo, ukhuthaze ukusetshenziswa kwe-glycogen, nokuzivocavoca okuphumelelayo kwemisipha yakho, ukuthuthukisa umphumela wokwakhiwa kwemisipha.
Ukuqeqeshwa kwamandla bese ukuzivocavoca kwe-aerobic, kulokhu ukusetshenziswa kwe-glycogen cishe, ukubamba iqhaza kwamafutha kuzothuthukiswa kakhulu, okungukuthi, lapho ukuzivocavoca kwe-aerobic, ukusebenza kahle kokushiswa kwamafutha kuzothuthukiswa.
Ukuzivocavoca kwe-Aerobic kuhlukaniswe ngomfutho ophansi (ukuhamba, ukugibela ibhayisikili, ukugijima, ukugibela, ukuvivinya umzimba, ukubhukuda, ukudlala ibhola, njll.) kanye nokuqina okuphezulu (isibhakela, ukugijima kwesikhashana, ukuqeqeshwa kwe-HIIT, ukuqeqeshwa kokweqa izintambo, njll.), abasha bangakwazi ukuguquka kancane kancane kusuka ekuvivinyeni okuphansi kuya ekuqineni okuphezulu, futhi kancane kancane kuthuthukise ukukhuthazela kwabo ngokomzimba, kuqinise umsebenzi we-cardiorespiratory.
Ukuqeqeshwa kwamandla kunconywa ukuthi kuqale ngokunyakaza okuhlanganisiwe, okungaqhuba ukuthuthukiswa kwamaqembu emisipha eminingi ngesikhathi esisodwa, abasanda kufika bangaba ukuqeqeshwa kwe-dichotomized noma i-trichotomized, futhi abantu abanolwazi bese behle ngokuqeqeshwa kwe-dichotomized emihlanu.
Uma inhloso yakho yokufaneleka iwukuthola imisipha, khona-ke isikhathi sokuqeqesha amandla imizuzu engama-40-60, isikhathi se-cardio imizuzu engama-20-30 singaba, uma inhloso yakho yokuqina iwukulahlekelwa kwamafutha, isikhathi sokuqeqesha amandla imizuzu engama-30-40, isikhathi se-cardio 30-50 imizuzu kungaba.
3. Yenza umsebenzi omuhle wokwelula nokuphumula, ukubuyisela izinga lokushisa lomzimba, bese uya eshaweni
Ngemuva kokuqeqeshwa kokufaneleka, kufanele futhi welule futhi ukhulule amaqembu emisipha okuhlosiwe ngaphambi kokuphela kokuqeqeshwa okusemthethweni.Ungayi eshaweni ngokushesha ngemva kokuqeqeshwa ukuqina, ngalesi sikhathi amasosha omzimba ampofu kakhulu, kulula ukugula, kufanele sifeze ukuqeqeshwa kokwelula okumile ukuze siphumule amaqembu emisipha, sigweme ukuminyana kwemisipha futhi sikhuthaze ukulungiswa kwemisipha.Ukulinda ukuthi izinga lokushisa lomzimba libuyele kokujwayelekile ngaphambi kokugeza kuthathwa njengokukhetha okungcono kakhulu.
4. Yenza ukwengeza ukudla okufanele ukuze ukhuthaze ukulungiswa komzimba
Abantu abathola ukuqeqeshwa kwemisipha, cishe imizuzu engama-30 ngemva kokuqeqeshwa bangakwazi ukwengeza i-protein powder noma iqanda elibilisiwe ngezingcezu ezi-2 zesinkwa ukuze bagcwalise amandla futhi bakhuthaze ukulungiswa kwemisipha.Ukuqeqesha ukulahlekelwa amafutha abantu, ungakhetha ukungadli noma ukwengeza iqanda elibilisiwe.
Isikhathi sokuthumela: May-18-2023