Ukusebenza ngokuzikhandla komzimba kuyisihluthulelo sokuqina kwesikhathi eside, ukulahlekelwa isisindo, kanye nokuphila kahle. Lezi zikhathi ezihleliwe ngokucophelela ngeke zikushiye uzikhukhume futhi uphefumule, kodwa zingakusiza ukuthi ushise amakholori amaningi futhi uhlale usebenza usuku lonke. Ngakho usebenzise kanjani ukuqeqeshwa okusebenzayo? Okokuqala, kubalulekile ukuqonda ukuthi kungani uhlelo lokuqeqesha lusebenza.
Iyini Umsebenzi Wokusebenza Ngokuzikhandla?
Ukusebenza okusebenzayo kusiza ukuthuthukisa ibhalansi yakho, ukuma, ukukhuthazela kwemisipha nokuguquguquka. Phakathi neseshini evamile, ungase usebenzise izivivinyo ezihlukene ezingu-5-10 ezisiza ukuthuthukisa indlela imisipha yakho esebenza ngayo ukuze uzizwe uhleleke kakhulu.
Phakathi nokuzivocavoca komzimba okusebenzayo ungasebenzisa isisindo somzimba, ama-dumbbell noma enye imishini yokumelana nokuqinisa imisipha yakho. Kodwa lolu hlobo lokuqeqesha luhlukile kunehlelo lokugqoka isintu.
Ngesikhathi sokuqeqeshwa komsebenzi ngamunye, kufanele ugxile kakhulu ekuhambeni ukuze uhlale ulinganisela futhi ugcine ukuhleleka okuhle. Kuzivocavoca eziningi, ukuqeqeshwa okusebenzayo kuyisisusa sokusizwa kwemisipha nomqondo. Ukuqeqeshwa okusebenzayo kuthuthukisa indlela ubuchopho bakho obukhuluma ngayo nemisipha yakho ukuze umzimba wakho usebenze kangcono.
Kunezindlela ezehlukene zokufaka ukuqeqeshwa okusebenzayo esimisweni sakho sokusebenza njalo .
Ungangezela okuncane kokuzivocavoca nokulinganisela emisebenzini yakho yamasonto onke noma ungasebenza nomqeqeshi ofanelekayo ukwakha uhlelo olubanzi ukuze uthuthuke indlela umzimba wakho ubukeka ngayo futhi uzizwa ngayo.
Indlela Abathuthukisa ngayo Ukulahlekelwa Isisindo
Ukuqeqeshwa okusebenzayo kusiza umzimba wakho ukuba uhambe kahle. Futhi-ke, izidumbu ezithutha ngokunethezeka cishe zishisa ama-khalori amaningi ngaphandle kokuzivocavoca .
Kodwa ukuqeqeshwa okusebenzayo kungenza futhi ezinye izinhlelo zokusebenza zakho ziphumelele nakakhulu. Futhi le nzuzo iyisihluthulelo kubantu abazama ukunciphisa umzimba.
"Ngaphambi kokuba uqale uhlelo lokuzivocavoca, kubalulekile ukukhomba izindawo zobuthakathaka noma ukulinganiselwa ekuhambeni okuhamba phambili okungathinta ukusebenza kwakho," kusho uJason Corrie. UJason ungumqeqeshi womuntu siqu oqinisekisiwe osebenza ngokukhethekile ekusizeni amaklayenti emhlabeni jikelele athole imizimba enamandla, imizimba enamandla. Uchaza ukuthi kungani wonke amakhasimende okwehla kwesisindo kufanele aqale uhlelo lwabo lokuzivocavoca ngokuhlolwa okusebenzayo.
"Ukuqeqeshwa okusebenzayo kungaba nomthelela omkhulu lapho uzama ukunciphisa isisindo." Uchaza ukuthi uma umzimba wakho usebenza ngendlela efanele usebenza kahle xa ushisa ama-calorie. Uma umzimba wakho uvutha amakholori amaningi ngesikhathi sokuzivocavoca futhi ushisa amakholori amaningi ngokusebenzisa imisebenzi ukuphila kwansuku zonke, ulahlekelwa isisindo ngokushesha.
Indlela Yokuqala
Indlela engcono kakhulu yokuqala uhlelo lokusebenza lokuzivocavoca komzimba ukuthola ukuqeqeshwa okuqeqeshiwe. Abaqeqeshi bomuntu abenza ukuqeqeshwa okusebenzayo baqala ngokuhlola ngokugcwele amaphethini akho okunyakaza. Bangase babone ukulimala kwangaphambili nemikhuba engokwenyama eye yashintsha indlela umzimba wakho usebenza ngayo. Bese basebenzelana nawe ukubuyisela kabusha futhi uvuselele ukunyakaza okuyisisekelo ukuze umzimba uhambe ngokunethezeka nangempumelelo ngosuku lonke.
Akubona bonke abaqeqeshi abafanelekayo ukwenza lolu hlobo lokuhlola nokuhlelwa kohlelo. UJason uncoma ukuthi ucwaninge ngemuva kwesizinda somqeqeshi, ubuze imibuzo bese ucela ukuthunyelwa. "Umqeqeshi omuhle uyohlale ejabulela ukunikeza ubufakazi nezimpumelelo ezivela kumakhasimende wangaphambilini. Bheka noma yibuphi ubufakazi obuchazela amakhasimende ngezinkinga ezidlule noma izinkinga zokumisa futhi ucele ukuxhumana nalabo maklayenti ngokuqondile. "
Ungathola futhi umqeqeshi ngokusesha ku-intanethi. I-American Council on Exercise inikeza idatha yokusesha ukusiza ukuthola umqeqeshi endaweni yakini. Futhi i-American College of Sports Medicine ine-inthanethi isevisi ukuthola abaqeqeshwe abaqeqeshiwe.
Uma unokulimala okudlule noma ukucutshungulwa kwezokwelapha, udokotela wakho angase akwazi ukukudlulisela kudokotela osebenza ngokwenyama ukuze akusize uqale uhlelo.
Imizila yokusebenza
Uma nje ufuna ukufaka imizimba embalwa yokuqeqesha okusebenzayo, ungaqala ngezinhlelo ezimbalwa ezilula ezingasiza ekuthuthukiseni ibhalansi nokuxhumanisa. Uma wenza noma yimuphi umkhuba wokuzivocavoca osebenzayo, kubalulekile ukuthi ugxile ekwenzeni ukunyakaza ngendlela efanele, kunokuba uwenze ngesisindo esiningi noma wenze okuphindaphindiwe okuphindaphindiwe.
- Bug Bug: Uma uqala ukuzivocavoca, lo msebenzi (owenziwe endaweni ephezulu ngemuva kwakho) uzokusiza ukulungele isisu sakho ngokunyakaza okunzima kakhudlwana.
- Ukuhlunga okuzenzekelayo: Lokhu kuvivinya umzimba okulula kuphelele kubantu abafuna ukuthuthukisa ukuma futhi bakhulise ukuguquguquka kwemvelo engxenyeni engenhla.
- Iplanki : Lokhu kuvivinya kwezinga eliphakathi kusiza ekuthuthukiseni ukuqiniswa komgogodla wokusimama okuthuthukisiwe nokuhlanganiswa.
- Ukuma komlenze owodwa: Lokhu kuvivinya okuyisisekelo kusiza ekuthuthukiseni ibhalansi namandla okuqala. Njengoba uqondiswa ngokwengeziwe, engeza ukunyakaza kwesandla ukuze uziphikise.
- Isikwele esisodwa esisodwa: Ngemva kokuba ukhululekile ngokuma komlenze owodwa, ungakwazi ukwengeza ukunyakaza ngokuphakamisa nokunciphisa umzimba wakho endaweni ye-squat.
- I-Lunge : Uma ungumuntu omusha wokuzivocavoca, qalisa endaweni yokuhlala futhi uvele uphakamise futhi unciphise umzimba wakho, ugcine ibhalansi efanele. Njengoba uqina, engeza ukunyakaza. Hamba phambili, emuva noma ohlangothini lwangaphandle noma ophumayo noma wenze ukuhamba okuhambayo ukwakha amandla, ngcono ukusebenzisana nokwakha ukukhuthazela kwemisipha.
Uma ukhetha ukulandela uhlelo lokuqeqesha olusebenzayo ku-intanethi, cabanga ukusebenzisa uhlelo olwenziwe yi-Activmotion. Zonke izinhlelo zisebenzisa i-activation Bar ekhona yokuthenga kwiwebhusayithi yenkampani. Kodwa ibha-eyakhelwe ngezinsimbi zezinsimbi ngaphakathi-inikeza izinzuzo ezizodwa zokuzinza ongazitholi kwezinye izinto zokusebenza. Ungathuthukisa ukusebenza komuntu ngamunye kusuka kuwebhusayithi ye-Activmotion noma utshale imali ohlelweni lwe-Ignite lwezinsuku ezingu-60 ukuze wakhe amandla akho okusebenza kancane kancane.
Izwi elivela
Ukusebenza komzimba wokuzivocavoca kufanele kwenziwe njalo ukuze unikeze imiphumela. Kodwa uzobona ushintsho langempela endleleni umzimba wakho ubukeka ngayo futhi uzizwa uma uwenza njalo. Zama ukwenza isimiso sakho sokusebenza izikhathi ezingu-2-3 ngesonto. Njengoba uqina futhi udidiyelwe kakhulu, engeza izivivinyo ezintsha ezinselele umzimba ophansi kanye nezivivinyo ezakha amandla nokubambisana ngokusebenzisa i-trunk yakho nenhloko.
Imithombo:
Umkhandlu waseMelika Wokuzivocavoca. "Kuyini Ukuqeqeshwa Okusemandleni Okusebenzayo?" Fit Life Meyi 11, 2011.
Umkhandlu waseMelika Wokuzivocavoca. Abaqeqeshi be-ACE AbaSebenzi Amandla Okusebenzayo.
Imibiko yabathengi. Ukuzivocavoca okusebenzayo: ukusebenza komhlaba wangempela. " September 2013.