Yenza kahle
Ukuze ube nemiphumela emihle, udinga ukusetha imigomo ye-SMART uphinde ufeze. Kumele ugcine engqondweni indlela ehlakaniphile yokuqeqesha okukuqondisa ekutholeni imiphumela emihle. Izindlela ezilandelayo ezihamba phambili zokuqeqeshwa kwe- kettlebell yizilinganiso eziwusizo zokuqeqesha okufanele zilandele.
Ubuningi be-Quality
Ukunyakaza ngalunye kufanele kunakekele ngokugcwele. Uhlelo lungase lucele inombolo ethile, kodwa ikhwalithi yokuphindaphinda ibaluleke kakhulu kunezinombolo noma ubuningi bokuphindaphinda.
Uma isethi idinga ukuphindwa kwe-10 futhi ifomu lakho liqala ukuhlukana ngo-8, hlala ngo-8, uthathe ikhefu elifushane bese uqedela ukugcina oku-2 kokugcina ngefomu eliqondile. Indlela owenza ngayo yindlela ozoyenza ngayo. Funa ukugqwesa kwakho futhi uzoba omuhle kakhulu.
Qapha Ukusebenza Kwakho
Uzoba nezinsuku ezinhle futhi hhayi izinsuku ezinhle kangaka. Ngezinye izikhathi uzozizwa unamandla futhi ngezinye izikhathi uzozizwa ukhululekile. Umdlalo ofanayo, owenziwe ngezinsuku ezahlukene, ungase uzizwe uhlukile futhi ukhiqize ukuqeqeshwa okuhlukile komzimba wakho. Kunezici eziningi ezothinta ukuqeqeshwa kwakho nokuthi uzizwa kanjani. I-RPE (Isilinganiso soKwenziwa okuPhezulu) kuyindlela ehlulekayo yokulinganisa amandla akho. Ufuna ukwazi ukubuyisela phakathi kwamasethingi ne-RPE kuyindlela elula futhi ephumelelayo yokuqapha amandla okusebenza nokuphumula ukuze ukwazi ukugxila ekuphindaphindiwe kwekhwalithi.
Lalela umzimba wakho futhi unake izibonakaliso kanye nenkhulumomphendvulwano yangaphakathi umzimba wakho uxhumana nawe.
Kumelwe uziphendulele ngaphandle kokuwunqoba. Ungesabi ukuthatha usuku olulodwa uma umzimba wakho ukutshela ukuthi udinga ukuphumula okwengeziwe. Futhi, thola ubuthongo obuningi phakathi kokusebenza kwakho kwe-kettlebell ukuze ukwazi ukululama ngokugcwele emsebenzini owodwa futhi ulungele ukunikeza umzamo wakho omkhulu ekusebenzeni okulandelayo.
Thatha Isikhathi Sokufudumala Nokuziphuza
Ukufudumala okuhle kuzothatha ama-5-10 amaminithi. Futhi, thatha isikhathi sokwelula nokuphumula ngokulandela ukuqeqeshwa kwe-kettlebell. Ukufudumala nokuphola phansi kubalulekile ekuthuthukisweni kwakho kwesikhathi eside njengokuzivocavoca ngokwayo.
Ungagxili
Njengoba uthola ulwazi oluthe xaxa, uzokwazi "ukuphoqa" umzimba wakho phambili ekuqeqesheni kwakho. Yiba nesineke, uthuthuke ngokuqhubekayo futhi ungaqhubeki phambili. Yeka ukuhamba ngokushesha kakhulu noma wenza ivolumu kakhulu noma uthuthuke ngokushesha ngokulayisha. Ukuthuthukisa ikhono kanye nokuzivocavoca nge kettlebells kuthatha isikhathi nokusebenza. Ungahlala wenza isikhathi esilandelayo esikhathini esizayo kodwa uma wenza ngokushesha kakhulu uzobe ukhokhela intengo enkulu futhi ngeke ukwazi ukubuyisela ngokushesha ngokushesha. Isizathu esiyinhloko sokulimala yilapho umuntu ekhetha i-kettlebell enzima kakhulu noma enza umthamo omkhulu wokuqeqesha ngefomu elibi (kugcizelela ubungakanani ngekhwalithi).
Cabanga isikhathi eside
Intuthuko yakho kufanele ithuthuke ngokuhamba kwesikhathi. Ungazami ukufeza yonke imigomo yakho yokufaneleka ngosuku, ngesonto noma ngenyanga. I-Rome ayakhiwanga ngosuku, ngakho-ke, misele ukutshala imali yakho inqubekela phambili yesikhathi eside ngokusebenzisa ukuthuthukiswa okuqhubekayo, kancane kancane kusukela ngesonto kuya kwesonto nenyanga inyanga.
I-Fuel High Quality
Yidla ngaphambi kokuqeqeshwa kwe-kettlebell, kodwa hhayi okuningi futhi hhayi ngokushesha maduze.
Umqondo omuhle wokuba nokudla okuncane okulula kalula ngaphakathi kwesisu sakho, kodwa hhayi ukudla ngokweqile. Kungcono ungadli lutho kunokudla kakhulu. Zama ukuvumela okungenani ihora elingu-1 ukugaya ngaphambi kokuqeqesha futhi udle ukudla okuzokunika amandla kepha akusizi kakhulu ukugaya kalula.