I-Anatomy ye-Workout

Isinyathelo 1 - Ukulungele Ukuqeqeshwa Kwakho

Uma kuziwa ekuzivocavoca, mhlawumbe usuvele wazi izizinda. Kodwa, ingabe wake waphula umsizi wakho phansi futhi uhlola ingxenye ngayinye? Uma kungenjalo, ungathola ukuthi ukuhlola isigaba ngasinye sokuzivocavoca kwakho, ukulungele ukupholisa phansi, kunikeza ukuqonda okujulile kokuthi umshini wokudlala obukeka kanjani nokuthi yiziphi izindawo ezibangela izinkinga eziningi uma kuziwa ngokuqhubekayo.

Ngezansi, uzothola isisindo se-Workouts futhi uthole amathiphu nolwazi lokuthi ungayithola kanjani isikhathi sakho sokuzivocavoca.

Ukulungele Ukuqeqeshwa Kwakho

Akufanele ukucindezele, kodwa ngempela ukusebenza kwakho kuqala kahle ngaphambi kwesikhathi sakho sokuzivocavoca esihleliwe. Leli qiniso elilodwa abantu abaningi abanandaba futhi isizathu esisodwa abanye abantu bakuthola kunzima ukunamathela ohlelweni lokuzivocavoca. Isizathu sokuthi ukulungiselela ukuqeqeshwa kwakho kubalulekile empumelelweni yakho ... uma unezinto okudingayo futhi wazi ukuthi wenzani, ususondele kakhulu ekuqedeni ukuqeqeshwa kwakho. Uma ungenayo, unesizathu esisodwa sokunqamula ukuqeqeshwa kwakho.

Ngenxa yalesi sizathu, ukulungiselela ukuqeqeshwa kwakho kubaluleke kakhulu njengokusebenza. Qala ngalezi zinyathelo ezilula:

1. Hlela ukuqeqeshwa kwakho . Ukukhipha isikhathi bese ubhala phansi ekhalendeni lakho kwenza umsebenzi ube ngowokuqala esimisweni sakho nasengqondweni yakho. Ngisho noma uhlukanisa isimiso sakho usuku lonke, kubalulekile ukuba naleso sikhathi sibekwe eceleni ngaleyo njongo, noma ngabe imizuzu engu-10 kuphela. Ukuze uthole amathiphu wokuthi ungahlela kanjani ukusebenza kwakho, vakashela Ukuhlela Uhlelo Oluphelele .

1. Hlela ukuthi uzokwenzani . Abanye abantu bayakwazi ukuyiphikisa, kodwa iningi lethu liwenza kangcono uma sazi kahle ukuthi sizokwenzani ngesikhathi sethu sokuzivocavoca. Ngomsebenzi ngamunye owenzayo, yenza inothi lalawa alandelayo:
   • Uhlobo olunjani lokuzikhandla okwenzayo (isb., I-cardio, amandla, i-yoga, i-pilates, njll)
   • Umgomo wakho walo msebenzi (isib., Ukwakha ukukhuthazela, ukusebenza ngokuvumelana nezimo, ukwakha amandla, njll)
   • Kuzoze kube nini uzozivocavoca
   • Ngokuqondile ukuthi uzokwenzani ngesikhathi sokuqeqesha kwakho (isb., Ukugijima ngezikhathi esiteji sokunyathelisa imizuzu engu-30 nemizuzu engama-30 okwenza umzimba wokuzivocavoca umzimba ophezulu)

1. Hlanganisa imoto yakho yokuzivocavoca . Ngobusuku obandulele, lungela usuku lokusebenza olulandelayo ngokuqoqa konke okudingayo ukuqedela ukuqeqeshwa kwakho. Lokhu kungase kusho ukupakisha isikhwama sokuzivocavoca, ukubeka izingubo zakho zokuzivocavoca, ukubuka ividiyo yakho kanye / noma ukuphuma noma yikuphi okunye okudingekayo (ibhodlela lamanzi, ukudla okulula ukudla , umlindo wokushaya kwenhliziyo, umshini wokukhanya kwelanga, njll). Ukuba nento yonke ilungele kusengaphambili kuzomenza kube lula ukwenza umsebenzi wakho.
2. Lungisa umzimba ukuze usebenzise umzimba . Enye ingxenye ebalulekile yokulungiselela kuqinisekisa ukuthi umzimba wakho ulungele lokho okuzayo. Lokho kusho ukuthi ufuna ukuphucwa kahle futhi uhlelwe kahle. Ihora noma ezimbili ngaphambi kokuzivocavoca kwakho, ube nokudla okulula futhi uphuze amanzi. Uma wenza ukusebenza ekuseni, zama ukuvuka kancane ukuze uthole amanzi, izithelo noma isiphuzo sezemidlalo ngaphambi kokuzivocavoca.

Uma unayo zonke lezi zinto endaweni, yisikhathi sokubhekana nenye yezingxenye ezinzima kunazo zonke zokusebenza kwakho - ukuqala.

Ukuqalisa ekusebenzeni kwakho cishe kuyisikhathi esibucayi kunayo yonke isimiso sakho. Kulapha ukuthi ubhekene nokukhetha - uzokwenza ukuqeqeshwa kwakho noma cha? Ingabe uzoya ejimini noma uqhube ekhaya? Ingabe uzovuka futhi usebenzise umzimba noma ushaye inkinobho yokusnuza?

Kulo mzuzwana ukuthi usengozini enkulu kulawo mazwi aphikisayo ekhanda lakho, leyo ngxenye yakho ozokwenza noma yini ukuze uphume kulo mdlalo.

Uma ulandela izinyathelo ku-Isinyathelo 1 futhi wenza konke okulungiselelwe kwakho, ukuqala kuzoba lula kuwe. Phela, ukuqeqeshwa kwakho kuhlelelwe, uyazi ukuthi wenzani, unakho okudingeka ukwenze futhi umzimba wakho uphuthumayo futhi ulungele ukuhamba. Uphelelwa izizathu zokuqaqa lokhu kuvivinya umzimba.

Kodwa, ungakhathazeki, lelo zwi ekhanda lakho lizoyithola.

Into ewukuthi, iningi lethu liphela ukulwa ngeso lengqondo nathi, sizibuza ukuthi thina noma thina ngeke sizibuze?

Yilokhu ukulwa kwengqondo okuphuza amandla futhi kugxila kude nento osuvele uzimisele ukuyenza. Kunezizathu eziningana ongase uzame ukuzikhuluma ngaphandle kokuzivocavoca, kodwa ngicabanga ukuthi inkinga enkulu iyesaba. Mhlawumbe uyesaba ukuthi ukusebenza ngeke kuhambe kahle. Mhlawumbe uyesaba ukuthi ngeke uqede noma ukuthi kuzolimaza. Noma ngabe yikuphi ukwesaba onakho okuzofika emsebenzini, lelo lizwi ngaphakathi kwekhanda lakho lizosizakala ngaleyo ndlela futhi lizame ukukushiya ukuyeka ngokusho izinto ezifana nalezi:

• Ukhathele ... kungani ungenzi lokhu kusasa uma uphumule kahle?
• Usebenze kanzima namhlanje, ngeke kube kuhle ukubuyela ekhaya futhi ubukele i-TV?
• Uyazi ukuthi ukuqeqeshwa kuyomunca ... kungani kungakhathazeki?
• Awukaze ulahlekelwe noma yisiphi isisindo - kusobala, lo msebenzi wokusebenza awusebenzi
• Ingabe udinga ngempela ukusebenzisa isikhathi sokusebenzisa lapho idokodo lakho lokudonsa lisesimweni esinjalo?

Uyazi noma yiziphi ezinye? Uma unjengami, ungase wenze uhlu olunezintandokazi ezinhle zokweqa ukuqeqeshwa kwakho futhi, nakuba ungase ungakwazi ukulahla leli zwi ngokuphelele, ukwazi ukuthi likhona nokuthi ungabhekana kanjani nalo kubalulekile ekwenzeni ukukhetha okulungile. Sebenzisa la macebo ukuze wenze kube lula ukuqala ngokuzivocavoca kwakho:

Yenza ingqondo yakho . Enye indlela yokuthulisa izwi ukumane ucabange ukuthi uya emsebenzini, kungakhathaliseki ukuthi yini. Uma uzibophezele ngokugcwele kulokho okwenzayo, kulula ukuvala lelo zwi phansi bese uhamba nje.

Xoxa . Esikhundleni sokungena ngxabano (ingabe mina noma ngeke?) Ngizinikezele ukufudumala. Leli qhinga lisebenza kahle ukuze uzikhuthaze ezinsukwini lapho uzizwa ukhathele - uzithembele nje ukuthi uzothatha isikhathi esihle sokufudumala futhi uma usafuni ukuzivocavoca, ungayeka. Ngiyaqinisekisa ukuthi uzoqhubeka isikhathi esiningi.

Zibophe ngokwakho . Enye indlela yokuzikhandla ukuzithembisa okuthile okuncane ngomsebenzi wakho onzima. Nquma ukuthi uma uqedela ukuzivocavoca kwakho, uzothola ukubuka umbukiso wakho we-TV ozithandayo, uchithe isikhathi esithile ufunda noma uqale ukuhlela ngempelasonto ekubalekeni oye wacabanga ngakho.

Bonisa into ebi kakhulu engenzeka . Zibuze ukuthi yikuphi okubi kunazo zonke okungenzeka uma uhlangabezana nokuzivocavoca kwakho. Ukuhluleka? Ukuzwa ukhathele? Akuqedile ukuqeqeshwa kwakho? Ukudabuka? Khumbuza ukuthi into ebaluleke kunazo zonke ayizami nhlobo.

Thatha isenzo . Uma usuphikisana ngokwengqondo nawe, yenza okuthile okusebenzayo ukuze uhambe endleleni efanele. Uma ulala embhedeni uzama ukuthola ukuthi uzovuka futhi usebenzise noma cha, vuka uphinde ubeke izingubo zakho zokuzivocavoca noma wenze ukukhanya okulula. Kungakhathaliseki ukuthi ingqondo yakho yenzani, phawula umzimba wakho ngokomzimba ekuqondeni kokuzivocavoca kwakho futhi ungathola ukuthi useyindlela efanele yokuqalisa.

Uma usuwenzile kule ngxenye yokuzivocavoca kwakho, usuvele ufeze impumelelo, lapho usubhekene nezingqinamba ezingokomqondo ezima endleleni yokuzivocavoca kwakho. Ukufudumala kuyithuba lakho lokugxila emzimbeni ... okungukuthi, ukulungisa umzimba wakho ukuze ufike emsebenzini. Ngenxa yalesi sizathu, ukufudumala kuyingxenye ebalulekile yokuzivocavoca kwakho, hhayi nje ngomzimba wakho, kodwa engqondweni yakho. Ukufudumala kubalulekile ngezizathu eziningi kubandakanya:

• Ivuselela imisipha futhi ikhulise izinga lokushisa komzimba, okuthuthukisa umoya we-oxygen
• Kusiza ukwandisa ukugeleza kwegazi kuya emisipha, okuvumela ukuba bathole isivumelwano futhi baphumule ngokushesha
• Kuyasiza ukulungisa umzimba nomqondo ukuze wenze umsebenzi okhudlwana
• Kungasiza ukunciphisa ingozi yokulimala
• Kungase kwandise ukusebenza konke okusebenzayo
• Ukwandisa ukuqina kwe-ligaments, tendon nezinye izicubu ezihlangene

Kunezindlela ezahlukene zokufudumala futhi zivame ukuhlukaniswa ngezigaba ezintathu: okungahambi kahle, okujwayelekile nokucacile. Ngokushisa okufudumele, ukhulisa izinga lokushisa lomzimba ngokwenza izinto ezifana nokuhlala esibhebheni esishisayo noma ukuthatha ishaxa esishisayo. Ukufudumala okuvamile kubandakanya ukwandisa izinga lokushaya kwenhliziyo nokushisa komzimba ngokuhambisa umzimba kuphela. Ukufudumala okucacile kusho ukuthi wenza ukunyakaza okufanayo emisebenzini ozoyenza. Noma yikuphi kwalokhu kungasebenza futhi lokho okukhethayo kuzovame ukuxhomeke kulohlobo luni lokuzivocavoca owenzayo. Ukushisa okufudumele (njengokuthatha okugeza okushisayo) kungaba yinto enhle yokwenza imisebenzi enobumnene njengokwelula noma umsebenzi we-yoga. Ngezinye izinhlobo zokusebenza, ungase ufune ukukhetha imisebenzi ecacile.

Ukufudumala kwe-Cardio Workouts . Ukuze usebenze nge-cardio, kungcono ukunamathela ekukhanyeni kwezinguquko ozozenza. Isibonelo, uma ugijima, ungase uqale ngemaminithi ambalwa wokuhamba okukhanyayo, uthuthele ku-jog kancane bese ungena emsebenzini. Uma wenza ukuvivinya umzimba kwe-aerobics, ungase uqale ngezinyathelo eziphansi ezithinta (ukuthinta izinyathelo, imivini, ukuhamba endaweni, njll) ngaphambi kokuthi uqhubekele eminye imisebenzi enamandla.

Ukufudumala kokuqeqesha amandla . Ukuze usebenze ngamandla, ungenza ukufudumala okujwayelekile (isib. Yenza imizuzu embalwa ye-cardio elula) noma ukufudumala okunye lapho ubeka khona ukufudumala okwenza umsebenzi ngamunye. Uma kunjalo, ungenza isethi esisodwa somsebenzi ozayo ngezisindo ezilula ngaphambi kokuba ufinyelele izisindo ezinzima kakhulu.

Noma yikuphi uhlobo lokufudumala okukhethayo, sebenzisa amathiphu alandelayo okuthola okuningi kokufudumala kwakho:

• Ukufudumala cishe imizuzu engu-5-10. Kuyoze kube nini ukufudumala kuzovame ukuxhomeke kulokho okwenzayo nokuthi isikhathi esiningi udinga ukushintshwa ekusebenzeni. Isibonelo, uma usebenza ngosuku olubandayo noma wenza umsebenzi okhuni kakhulu, ungadinga amaminithi angu-10 noma ngaphezulu ukufudumala. Uma wenza umsebenzi wokukhanya noma usufudumala ngokwenza eminye imisebenzi, ungadinga imizuzu embalwa nje.
• Sula uma udinga. Kukhona ukuphikisana okuphathelene nokuthi ngabe welula ngaphambi noma emva kokuzivocavoca kwakho. Ngivame ukuncoma ukuthi amaklayenti ami enza okuningi kokusula kwabo emva kokuphola phansi. Kodwa, uma unemisipha ejwayelekile engavamile (njenge-back back or hips) yakho okwenziwe ngezindlela ezimbalwa kusengaphambili ungenza ukuqeqeshwa kwakho kube lula kakhulu.
• Thatha isikhathi sakho. Umqondo uwukufudumala kancane kancane. Ukuvumela isilinganiso senhliziyo yakho nokuphefumula ukuze ukwandise kancane kuzokwenza ukuthi ushintsho lube lula ekusebenzeni kwakho futhi unike isikhathi sakho somzimba ukulungiselela lokho okuzayo.

Uma usuhambe ngokufudumala, yisikhathi sesigaba esilandelayo, I-Workout. Kulapha lapho uzothola khona amandla futhi uqale ukufaka inselele umzimba wakho nengqondo yakho.

Ingxenye 'yokuzivocavoca' ingxenye yokuzivocavoca kwakho, yiqiniso, lapho ubeka khona ukugxila kwakho futhi uqale ukusebenza ekufezeni imigomo yakho. Lokhu kwenza lokhu kube yingxenye ebaluleke kakhulu yokuqeqeshwa kwakho. Ngezansi, uzothola ulwazi mayelana nezinhlobo ezahlukene zokusebenza kanye nezakhi zomunye ngamunye.

I-Cardio

Uma kuziwa ku-cardio, ungase ube nemigomo eminingi, kodwa okuvame kakhulu ukubeka inhliziyo nekhalori elivuthayo lokuphathwa kwesisindo. Izakhi ofuna ukuzenza endaweni yokuzivocavoca kwe-cardio zihlanganisa:

• Uhlobo lokuzivocavoca . Uhlobo lokuzivocavoca oyikhethayo luzosekelwe ezingeni lakho lokuzivocavoca, lokho okukujabulelayo kanye nemishini oyitholayo. Kwabaqalayo, ukuhamba kungase kube indawo enhle ukuqala. Noma yimuphi umsebenzi osebenzisa imisipha emikhulu yomzimba (isib., Imilenze) futhi ikuvumela ukuba uthole isilinganiso sokushaya kwenhliziyo yakho, ngakho khetha lokho okukujabulela.
• Ukuzivocavoca . Esinye isici sokunquma ukuthi unzima kangakanani ukusebenza. Ungakwazi ukukala ubungako ngokusebenzisa i- Target Heart Rate , ukuhlolwa okuveziwe noma ezinye izindlela . Izinhlobo ezahlukene zokusebenza zifaka:
  • Ukuqeqeshwa okuqhubekayo. Lolu hlobo lokuzivocavoca luyoba njengokuhamba noma ukugijima ngendlela ephakathi kwemizuzu engu-20-60. Lolu hlobo lokuzivocavoca luhle ekwakheni ukukhuthazela nokubeka umzimba umzimba. Isibonelo: 45-Minute Umsebenzi we-Cardio Endurance Workout
  • Ukuqeqeshwa kwesikhathi. Lokhu kuhilela kuhilela ukushintshanisa ukuqhuma okuphezulu nokuphansi kokuzivocavoca futhi kusiza ukuthuthukisa amandla aerobic bese ushisa amakholori amaningi. Lena yindlela enhle yokuqala uhlelo olusebenzayo (ngokushintsha ukuhamba nokugijima) noma ukuthuthukisa ukukhuthazela ngokushesha. Isibonelo: Ukuqeqeshwa Kwesikhashana Sokuqala
  • Ukuqeqeshwa kwesifunda. Ngalolu hlobo lokuzivocavoca, ujikeleza uchungechunge lokuhamba, okulandelanayo, okuncane okungekho noma ukuphumula okuphakathi. Lokhu kuhle uma ufushane ngesikhathi futhi ufuna ukuqeqeshwa okukhulu. Isibonelo: Okuthuthukisiwe kwe-Cardio Blast Workout
• Isikhathi sokuzivocavoca . Kuzoze kube nini ukuzivocavoca kuzoba, futhi, kuxhomeke emigomweni yakho, izinga lokuzivocavoca nokuthi unesikhathi esingakanani. Ngezinhloso eziningi, ufuna ukudubula okungenani amaminithi angu-20, kodwa ukuba nokusebenza okuhlukahlukene kuyindlela enhle yokugcina umzimba wakho unselele.

Ukuze uthole okwengeziwe ngalezi zakhi ezahlukene, vakashela i- Cardio 101 .

Kungakhathaliseki ukuthi usebenza kuphi, qiniseka ukuthi:

• Yiba nenjongo. Ungagcini nje kodwa ufunde lokho okuzama ukukufeza. Ingabe ufuna ukuhamba ngokushesha kunokwenza ngaphambili? Hamba isikhathi eside? Qinisekisa ukuthi ukusebenza kwakho kuhlangabezana naleyo njongo.
• Izinhlobonhlobo. Ukuhlelwa kokuhlelwa kwezinhloso ezihlukahlukene (zama ukuqeqeshwa kwesikhashana usuku olulodwa kanye nokuzivocavoca okulandelayo) kanye nemisebenzi ehlukene ukuze uzigcine unselele.
• Ngena ngemvume nawe. Ungapheli nje kuphela, kodwa, esikhundleni salokho, hlola ngokwakho kuwo wonke umsebenzi ukuze ubone ukuthi wenzani nokuthi uma usebenza kahle.

Ukuqeqesha Amandla

Uma kuziwa ekuqeqesheni amandla, umthetho jikelele ukusebenzela wonke amaqembu omzimba wakho okungenani kabili ngesonto ukuze uthole amandla ayisisekelo nokuzuza kwezempilo. Kodwa, ngaphesheya kwalokho, indlela oyilungiselela ngayo uhlelo lwakho iyoxhomeka emigomeni yakho kanye nezinga lokuzivocavoca.

Izakhi ezibalulekile amandla okusebenza kwakho zihlanganisa:

• Uhlobo lokuzivocavoca . Ungakhetha ukuqeqeshwa komzimba okuphelele, isimiso sokuhlukanisa (isb. Umzimba owodwa ngelinye ilanga, umzimba ophansi olandelayo) noma ngisho nendawo yomzimba ngosuku. Uma ungumqali, ukuqala ngokuzivocavoca umzimba okuyisisekelo kungcono ukubheja futhi uma ufushane ngesikhathi, ungakhetha isimiso sokuhlukanisa futhi ukwenze kanye ne-cardio yakho.
• Ukuzivocavoca amandla . Isinyathelo esilandelayo ukukhetha ukuzivocavoca ozokwenza kanye nohlobo lokumelana ozolisebenzisa. Uma kuziwa ekukhetheni umzimba, qiniseka ukuthi uhlose wonke amaqembu akho omzimba futhi uzama ukwenza izinyathelo eziningi ezihlanganisiwe ukuze ufunde ngokuphumelelayo. Ngokumelene nokuphikiswa, ungakhetha izinsimbi zamahhala, imishini, amaqembu wokumelana, izintambo noma ukuxuba konke lokhu ukuze kusetshenziswe okunye okuhlukeneyo.
• Sebenzisa isisindo esanele . Iphutha elilodwa elikhulu kakhulu engibona kulolo gym alisebenzisi isisindo esanele. Uma uqala, kungcono ukugxila kwifomu ngaphambi kokuqina. Kodwa, uma unolwazi, sebenzisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps. Funda kabanzi .
• Khetha kabusha futhi ubeka . Zingaki u-reps futhi ubeka ukwenza kwakho, futhi, kuxhomeke emigomweni yakho. Ukwakha imisipha, ngokuvamile kuvamile amasethi amathathu noma ngaphezulu we-6-10 reps; Ukuze uthole imisipha nokukhuthazela, amasethingi amabili noma ngaphezulu we-8-12 reps; futhi ngokukhuthazela, 2 noma ngaphezulu amasethi we-12-16 reps.

Njenge-cardio yakho, faka amandla akho amandla ukuze uhlangabezane nemigomo yakho futhi ugxile kulokho phakathi nokuzivocavoca. Isibonelo, uma usebenza ngokuzivocavoca nokulahlekelwa isisindo, ungase ufune ukuqala ngesimiso somzimba esiphelele izinsuku ezingu-2-3 ngesonto ngezivivinyo ezimbalwa ngeqembu lesisundu. Uma uzama ukwakha imisipha, ungakhetha isimiso sokuhlukanisa ukunikeza ukunakekelwa komzimba ngamunye.

Khumbula ukuthi akudingeki wenze ukuqeqeshwa kwe-cardio nokuqina ngokwehlukana. Abantu abaningi benza kokubili emsebenzini wokuzivocavoca noma ngosuku olufanayo ukulondoloza isikhathi futhi bavumelane nakho konke. Ukuze uthole okwengeziwe mayelana nendlela yokusetha uhlelo lwakho, hlola i-FAQ yami ekuqeqesheni kwe-cardio namandla .

Manje kuza ingxenye engcono kakhulu yenqubo yonke yokuzivocavoca - epholile phansi. Lesi yisikhathi esibalulekile somzimba ngoba ipholile phansi:

• Isiza izinga lenhliziyo nokuphefumula kwehlisa kancane kancane
• Isiza ukugwema ukuzondeka noma ukuphelelwa amandla, okwenza ngezinye izikhathi lapho ukuzivocavoca kumiswa ngokuzumayo kanye namachibi egazi emilenzeni
• Ivumela isikhathi sakho semisipha ukuphola futhi ukulungele ukusebenza okulandelayo
• Isiza imisipha yakho ilahle imikhiqizo edoti njenge-lactic acid
• Kukusiza uqede ukuqeqeshwa kwakho encwadini enhle

Yize ngokuvamile umkhumbi uyingxenye engcono kunazo zonke, abantu abaningi bayawudlula ngoba baphelelwa yisikhathi noma nje baphuthumayo futhi bathole ukulungele ukuqhubeka. Kodwa ukuzivumela ngalesi sikhathi kuzokusiza umzimba wakho ululame futhi lokhu kutholakala kuzokusiza ukuthi ulungele ukuqeqeshwa okulandelayo. Thatha amaminithi ambalwa kuphela ekupheleni kokuzivocavoca kwakho (ikakhulukazi ukuzivocavoca kwe-cardio) ukwenza okulandelayo:

1. Yehla phansi . Njengokufudumala kwakho, lapho ufika ekupheleni kokuzivocavoca kwakho, wehlisa futhi kancane kancane uvumele izinga lokushaya kwenhliziyo lakho linciphise.
2. Qhubekela phambili . Zinike okungenani amaminithi amahlanu ukuhamba, ikakhulukazi uma wenza umsebenzi wokuqina okukhulu.
3. Khubaza . Gcina ukuhamba kuze kube yilapho ungasaphinde uphuthumele futhi isikhumba sakho siphuthumise ukuthinta. Sebenzisa lesi sikhathi ukuphuza amanzi bese uphinde uvuselele.
4. Sula . Uma usuhlilile, lesi yisikhathi esihle kakhulu sokwelula imisipha oyisebenzisayo ngesikhathi sokuzivocavoca. Ukwehlisa kungasiza ukuphumula umzimba futhi ukwandise ukuguquguquka. Qinisekisa ukuthi ubamba isondlo ngasinye imizuzwana engu-15-30. Ezinye izindlela ezivamile zihlanganisa:
   • I-Quad Stretch
   • I-Triceps Yula
   • I-Hamstring Stretch
   • I-Lat Stretch
5. I-fuel up . Yidla ukudla okulula okungenani imizuzu engu-30-60 ngemuva kokuzivocavoca kwakho ukusiza umzimba wakho ukubuyisela izitolo zayo zamandla bese uqala ukulungisa umzimba. Ochwepheshe ngokuvamile batusa okuthile kokubili ama-carbs kanye namaphrotheni afana ne-yogurt, i-smoothie noma isigamu sesangweji le-turkey. Kumele futhi uqiniseke ukuthi uphuza amanzi amaningi ngemuva kokuzivocavoca kwakho.

Ungasebenzisa nalesi sikhathi ukuqeqeshwa kwe-yoga, okukhuthaza ukuguquguquka, ukulinganisela nokuzinza. Ngokuthatha umzimba wakho ngokusebenzisa izimpikiswano ezigeleza ezifana nekhamera , inja ebhekene ne-down and you can both stretch and relax. Qeda ngesidumbu ukuze unike umzimba wakho nengqondo imizuzu embalwa ukujabulela indlela ozizwa ngayo. Ukusebenza okuningi kwe-Yoga-Pilates.

Ukusebenza okuguquguqukayo

• Ukuphumula Ukudlula ibhola
• Umzimba Ophansi Unqamula
• Ukunciphisa umzimba wonke
• Uhlezi Hlala emuva, Imikhanda & Amahlaya

Hlola Ukusebenza Kwakho

Ukuthatha isikhathi sokuhlola isigaba ngasinye sokuzivocavoca kwakho kungakusiza ukuthi ubone ukuthi udinga ukugxila ngaphezulu kokunaka kwakho. Kulula yini ukuthi uqalise futhi kube nzima ukuqhubeka? Uma kunjalo, ungase ufune ukuzama imisebenzi ehlukene noma ukuhlela ukuqeqeshwa kwakho ngezindlela ezintsha ukwenza kube lula ukuqeda. Uma unenkinga enzima ukuqala, gxila wonke amandla akho kulokho ongakwenza ukuze wenze leso sigaba lula ukufeza. Ungesabi ukuzama ukusebenza kwakho ukuthola ukuthi yini ehamba kahle kuwe.

> Imithombo:

> Umkhandlu waseMelika Wokuzivocavoca. Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition . I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2003.

> Shellock FG, Prentice WE. "Ukufudumala nokulwela ukuthuthukiswa kokusebenza ngokomzimba nokuvimbela ukulimala okuhlobene nemidlalo." I-Med Med. 1985 Jul-Aug; 2 (4): 267-78.