Amashejuli amathathu Wokusebenza Okuyisampula Wokusebenza Okuphelele Ukuzivocavoca

Amalungiselelo Weveli Yonke Yokufaneleka

Uma ungumuntu omusha wokuzivocavoca noma uzama ukubuyela emuva ekuzivocavocazini, wazi ukuthi ukuqala kuyinselele. Isikhathi sokusebenza sokudla sizoxhomeka ezinhlobonhlobo zezinto ezifana nobudala bakho, izinga lokuzivocavoca, imigomo, kanye nanoma yiziphi izinkinga ezingokomzimba ongazithola.

Qala ngezinsika eziyisisekelo. Kungakhathaliseki ukuthi umgomo wakho ukulahlekelwa isisindo , thola impilo, ungene ngendlela engcono, noma konke okungenhla, kunezingxenye ezintathu eziyinhloko ohlelweni lwakho:

• Ukuzivocavoca kwe-Cardio : Lokhu kungaba yinto eyenza ukushaya kwenhliziyo yakho phezulu, kusukela ekuhambeni noma ekugijimeleni kuya ebhayisikili noma ukuthatha isigaba sokufaneleka.
• Ukuqeqeshwa kwesisindo : Awudingi ukuphakamisa izisindo ezinzima noma ngisho nokuchitha isikhathi esiningi ekuqeqesheni isisindo ekuqaleni, kodwa udinga ukuphakamisa. Imisipha yakho iyoba namandla futhi isisindo sakho unayo, ama-calories angaphezu kokushisa konke. Lokhu kusiza ngokulahlekelwa isisindo.
• Ukuqeqeshwa kokuziphendulela : Kumele ube nokuguquguquka kokuhamba ngokugcwele kokuhamba komsebenzi ngamunye. Ukwehlisa kwandisa ukuguquguquka kwakho futhi kusize umzimba wakho ululame ngemva kokuzivocavoca.

Uhlelo lwakho luzoqinisekisa ukuthi uthola inani elifanele ngalinye lalezi zinhlobo zokuzivocavoca kulo lonke isonto.

Ukuphi Ukuqala

Akukho hlelo lokusebenza lokuzijabulisa olungafanelana nawo wonke umuntu, kodwa lungasiza ukubona isampula yokuhlola isampula okuzofaka konke okusebenzayo okudingayo, kusukela ekuzivocavoca kokuqala ukuya ekuzivocavoca okuphambili.

Lokhu kusetshenzwa kwesampula kukunika indawo ukuqala, kodwa yiziphakamiso kuphela. Okokuqala, thola izinga lakho lokuzivocavoca ukuze wazi ukuthi usebenzisa ama-startner, ama-intermediate or advanced schedule.

Izikhombisi Zabaqalayo

Uma ungumuntu omusha wokuzivocavoca ucabange ngalezi zinto ngaphambi kokuba uqale:

• Nciphisa ukuzivocavoca nge-program elula ye- cardio kanye nesimiso sokuqeqeshwa kwamandla omzimba wonke . Uma lokho kukhulu kakhulu, vele uqale nge-cardio bese uvumela ukuthi kube ngokwanele.

• Ungadinga izinsuku ezengeziwe zokutakula ukuze uvumele umzimba wakho uphumule futhi uphulukise. Kungokwemvelo ukuzwa ubuhlungu uma uzama imisebenzi emisha, kodwa uma ungakwazi ukuhamba ngosuku olulandelayo, lokho kusho ukuthi uyayilungisa futhi kungase kudingeke ukuba uphinde ugcine ukusebenza okulandelayo.
• Uhlelo oluvame ukuqala luzofaka phakathi kwezinsuku ezimbili kuya kwezintathu ze-cardio nezinsuku ezimbili zokuqeqesha amandla.
• Funda ukuthi ungabheka kanjani amandla akho . Abaqalayo abaningi bazoqala ukusebenza ngokulinganisela . Lokho kusho ukuthi ufunda ngezinga le-5 kulokhu okukhishwayo okubonakalayo kusuka ku-1 kuya ku-10, noma ungasebenzisa ukuhlolwa kwenkulumo . Uma ungakwazi ukuqhuba ingxoxo encane yokukhathazeka ngenkathi usebenza, ngokuvamile kuvame ukulinganisela.

Ukusebenza kwesampuli kwabaqalayo

Ngezansi uhlelo lwesampula olunikeza umqondo wokuthi isimiso esivamile sizobukeka kanjani ukuthi umuntu uqala ukuqala, noma ukubuyela emuva, ukuzivocavoca.

Izikhombisi Zokusebenza Eziphakathi

Uma ngabe usebenzise umzimba okungenani izinyanga ezintathu ngokujwayelekile, uwela kuleli sigaba.

• Uma umgomo wakho ukwehlisa isisindo, ufuna ukusebenza ngendlela yakho kuze kufike kumaminithi angu-20 kuya kwangu-60 e-cardio cishe izikhathi ezinhlanu noma ngaphezulu ngesonto. Lesi yisikhathi esihle sokuzama ukuqeqeshwa kwesikhashana kanye noma kabili ngeviki okuzokunika u-bang bang buck wakho.
• Uhlelo lwakho lokuqeqeshwa kwamandla luzoxhomekeka kunoma yiluphi uhlobo lokusebenza okwenzayo (isb., Ukuqeqesha umzimba wonke noma isimiso sokuhlukanisa ).
• Ungenza ukuqeqeshwa kwe-cardio nesisindo ngosuku olufanayo, kuye ngezimo zakho zesikhathi. Akukhathaleki ukuthi yini oyenzayo kuqala, ngakho hambani isimiso sakho bese uzama inhlanganisela ehlukene ukuze uthole okulungile kuwe.

Uhlelo olulandelayo luhlanganisa isimiso sokuhlukaniswa komzimba wakho ophezulu nangaphansi, okukuvumela ukuba ugxile kakhulu eqenjini ngalinye lezinsizwa. Lokhu kuzokusiza ukwandise izicubu zakho ezibuthakathaka nezikhwepha.

Umzila Wokuhlukanisa Ophakathi Osezingeni Eliphansi Nokuphansi

Izikhombisi Zokusebenza Okuthuthukisiwe

Uma ngabe usebenzise umzimba njalo izinyanga ezimbalwa futhi wenza imisebenzi ehlukahlukene, uwela kule sigaba.

• Njengokuzivocavoca okuphambili, unezinketho eziningi zokuhlela ukusebenza kwakho. Uma ufuna ukugxila emandleni nasemisipha, ungahlukanisa isimiso sakho samandla nakakhulu, wenze ukuqhuma umzimba usuku olulodwa bese udonsa umzimba okulandelayo.
• Ungenza futhi i-cardio yakho ibe nzima kakhulu, ngokufaka ukuqeqeshwa okuphakanyisiwe okukhulu , ukuqeqesha okuphakeme kakhulu kwesifunda , noma amanye amasu athuthukile wokushisa ukhalori nokwakha ukukhuthazela.
• Ukugxila kwangempela kufanele kube ukuvumela umzimba wakho uphumule phakathi kokusebenza okuphezulu. Ukuqina okukhulu kungabangela ukulimala , ukudluliselwa ngokweqile nokushisa .

Isibonelo Sokwehlukaniswa Kwezindlela Zokuzivocavoca Okuthuthukisiwe

Lezi zibonelo nje futhi ngeke zivumelane nazo zonke izivivinyo, kodwa into ebaluleke kakhulu ukuyikhumbula ukuqala lula. Qala lapho ukhona, hhayi lapho ufuna khona. Ngokuvamile kuthatha amasonto, ngisho nezinyanga, zokuhlola izinhlobo ezahlukene zokuzivocavoca kanye namashejuli ukuthola into ehambisana nemigomo yakho, isimiso, kanye nezinga lokufaneleka.

Khumbula ukuthi akudingeki ulandele isimiso esifanayo njalo ngesonto. Empeleni, iningi labantu kufanele lishintshe isonto ngalinye kuye ngokuthi bazizwe kanjani noma kwenzekani empilweni yabo. Into engcono kakhulu ongayenza ngokwakho ukuthi uhlale uguquguqukile futhi ukhumbule ukuthi akukho hlelo lokuqeqeshwa oluphelele lwawo wonke umuntu.