Amaviki angu-4 e-Health and Fitness kuma-Yo-Yo Exercisers

I-combo ye-cardio nokuphakamisa isisindo kungakusiza uhlangabezane nomgomo wakho

Ingabe ufuna ukunciphisa umzimba ? Abaningi bethu bangase bathi, "Yebo, ngingathanda ukulahlekelwa isisindo." Uma uqala umgomo onjalo, cishe uchitha isikhathi esiningi ufuna imiphumela esikalini nokuthi umzimba wakho ubukeka kanjani.

Inkinga yukuthi isilinganiso sokuzivocavoca esidinga ukulahlekelwa isisindo kaningi esingaphezu kokusingatha, kokubili ngokomzimba nangokwengqondo.

Yisizathu esisodwa nje ukuthi abaningi bethu baba ngama-yo-yo wokuzivocavoca. Siqala, senza kahle kancane, asiboni imiphumela, futhi siyayeka.

Enye indlela yokugwema ukwenza ngokushesha kakhulu futhi, ngaleyo ndlela, ukunikeza uhlelo lwakho lokuzivocavoca ngokuphelele, ukuzama indlela ehlukile. Qala elula futhi, ngezinsuku zakho zokuqala ezingu-30, gxila ekusunguleni isimiso sokusebenza okuqinile, ukwakha amandla nokukhuthazela nokuthuthukisa impilo yakho.

Uma ugxila ekuziphatheni okudingeka ukwenze ukuze ulahlekelwe isisindo, kunokuba ulahlekelwe isisindo ngokwawo, uthatha ingcindezi . Awubheke ububanzi sonke isikhathi, ngakho-ke akunandaba uma kuhamba noma cha.

Khumbula ukuthi ukuqala okuncane kusho ukuthi isikali angeke sishintshe kusukela ekusebenzeni komunye kuya kwesinye, kepha impilo yakho ingashintsha ngemizuzu emihlanu nje. Eqinisweni, imizuzu emihlanu nje yokuzivocavoca ngaphandle ingakhuphula isimo sakho sengqondo nokuzihlonipha. Imizuzu engu-10 nje inganciphisa ukucindezelwa kwegazi amahora futhi unciphise ingozi yokuhlaselwa yinhliziyo.

Okunye okubhekene nakho ukuthi akudingi ukuzivocavoca okuningi njengokulahlekelwa isisindo, ukuvumela isikhathi sokunciphisa ukuzivocavoca , ukwakha amandla nokukhuthazela kancane kancane, futhi ugweme ukulimala nokushisa okungahambisana nokuzivocavoca okuningi.

Ngakho-ke, ingabe udinga ukuzivocavoca okungakanani ukuze uphile? Lolu hlelo lwezinyanga ezine lubandakanya imiSebenzi YemiSebenzi Yomzimba ehlelwe yiCenters for Disease Control and Prevention.

Le mihlahlandlela iphakamisa:

• I- cardio esheshayo ye-cardio imizuzu engu-30 ngosuku, izinsuku ezinhlanu ngesonto
• I-cardio enamandla imizuzu engu-20, izinsuku ezintathu ngesonto
• Ukuzivocavoca kwamandla ayisishiyagalombili kuya kwezi-10, ukuphindaphinda okuyisishiyagalolunye kuya kwangu-12 kokuzivocavoca kabili ngesonto

Amaviki amane eMpilo

Kulolu hlelo, uzothola ukusebenza okuqondile kanye nesimiso okufanele ulandele, ngezinhloso ezintsha zokuzivocavoca ngesonto ngalinye. Ukusebenza okulula futhi okuqondile, kuyaqhubeka kancane kancane ngesonto ngalinye ukuze ulungele ukuqhubekela phambili ezinhlelweni ezikhudlwana, uthathe ukusebenza kwakho ezingeni elilandelayo.

Okubalulekile

• Isonto 1 - Iviki lakho lokuqala liqala ngalezi zinhloso: izinsuku ezintathu ze-cardio, ukuqeqeshwa kwamandla ezinsuku ezimbili ngesethi eyodwa yokuzivocavoca ngalunye kanye nezinsuku ezimbili zokuphumula. Ngikunikeze izinketho ze-cardio yokuzivocavoca kanye nokusebenza kokuqeqeshwa kwamandla, kodwa uzizwe ukhululekile ukufaka endaweni yakho.
• Isonto 2 - Izinhloso zakho zifana nalolu sonto ngenguquko eyodwa nje encane. UsineLwesine wakho asisekho ukuphumula kuphela, ukuphumula okusebenzayo. Kusho ukuthini lokho? Kusho ukwenza izinto ukuze uhambisane naphezu kwakho okwejwayelekile. Thatha uhambo oluncane, welula, ume njalo njalo ihora, ukhuphuka futhi wehlele izitebhisi ngezikhathi ezimbalwa ngosuku, njll.
• Iviki 3 - Leli sonto, ukusebenza kwakho kwe-cardio kwanda ngamandla futhi unomgomo omusha wokungeza kwezinye ukuhamba ngezinsuku zakho zokuphumula ezisebenzayo. Uzokwenza futhi amaqoqo amabili okuqeqeshwa kwamandla akho, okuzokusiza kancane kancane uthuthuke futhi uthuthuke.

• Iviki 4 - Leli sonto, senza izinguquko ezincane ngokuzivocavoca kwe-cardio, isikhathi eside sokuhamba nokuzivocavoca umzimba.

Okudingayo

• Umshini we-cardio noma umsebenzi ozithandayo ongayenza imizuzu engu-20-30
• Amaqoqo ambalwa wezingqungquthela - amakhilogremu angu-5 kuya kwangu-15 ububanzi obuhle bezinsimbi zokuba nazo. Kwabaqalayo, qalisa ngamasethi amathathu: ukukhanya, okuphakathi, nezinsimbi ezinkulu. Kwabesifazane, lokho kungaba ngu-5, 8, noma amakhilogremu angu-10. Kubantu, lokho kungase kube ngu-8, 10, noma amakhilogremu angu-12 kuya ku-15.
• Ibhola lokuzivocavoca
• Umshini
• Izinsuku ezinhlanu kuya kweziyisithupha kanye nemizuzu engu-20-30 ngosuku ngalunye kulezo zinsuku ukuqedela ukusebenza kwakho

Sebenzisa amacebiso

• Ungabi yisigqila sokusebenza noma isimiso: Lokhu kungumhlelo wesampula, ngakho ngeke usebenze wonke umuntu. Uma kuningi, thatha izinsuku zokuphumula ezengeziwe uma uzizwa ukhululekile, ukhathele, noma ukusebenza kwakho kunzima. Shintsha isimiso noma ukusebenza ukuze uvumelane nezidingo zakho.

• Bheka udokotela wakho uma unesifo, izifo noma ukulimala.
• Yenza imisebenzi yakho siqu uma uneminye imisebenzi oyijabulelayo.

I-Workout Schedule Yakho

Imithombo:

_{UMcGonigal, uKelly. Amabhuku amancane wezinyathelo zezingane. IDEA Fitness Journal, Umqulu 8, Inombolo 7 Julayi 2011.}