Enye yezindlela ezingabizi kakhulu, ezilula kakhulu futhi eziphumelelayo kakhulu zokuqala isimiso sokuqeqesha ukuthi uvele udwebe izicathulo zakho, uhambe ngaphandle, uqale ukuhamba noma ukugijima. Futhi ngenkathi isisekelo sokuqala, umzuzu wama-cardio wangaphandle wamaminithi angu-30 akuyona into yokuhleka usulu, ayikho eminye imihlahlandlela yokusebenza eyenziwe yi-American College of Sports Medicine. Ngokufanayo, akubandakanyi ukuvivinya amandla okuqeqeshwa kwamandla we- muscular noma ama-neuromotor umzimba okuthuthukisa ibhalansi nokuxhumanisa.
Izindaba ezinhle ukuthi, akudingeki ugobe ukuhamba kwakho noma ugijimise ukuvula ukusebenza kwakho ibe yi-fat blaster blaster ephelele-ehlola wonke amabhokisi. Esikhundleni salokho, ngokukhulisa ukuqeqeshwa kwakho imizuzu eyishumi nje eyengeziwe, ungafaka konke okuncane kukho konke okuhambayo ekuhambeni kwakho-ukuhamba noma ukugijima kwempilo yezinhliziyo, ukuqeqeshwa kwamandla empilo yemisipha, nokuqeqeshwa okulinganiselwe ukuthuthukisa ukuxhumana nokuzinza. Konke okumele ukwenze ukuzama ukusebenza okulandelayo.
Ukusebenzisa Isilinganiso Sokuzivocavoca Okucatshangelwe Ukugwema Ukuzivocavoca
Uma wenza lo mkhuba, sebenzisa izinga lokuzikhandla okubonakalayo (RPE) ukuze uphathe amandla. I-RPE iyizinga elizibikezelayo elikhomba ngamaphuzu angu-10 esekelwe ukuthi uzizwa kanjani ngesikhathi sokuzivocavoca. I-RPE ye-1 iyalingana nokuhlezi-ngokuyisisekelo akukho okusebenzayo-kuyilapho i-RPE ye-10 ingalingana ne-out-out sprint-izinga lokuzikhandla ongazange ulondoloze cishe imizuzwana engaphezu kwengu-10 kuya kwangu-15.
Ukusebenzisa ukuphela kwesokunxele nangakwesokudla kwesilinganiso njengesiqondiso, iningi lokuzivocavoca liwela phakathi kwamaphesenti angu-5 no-9.
Ubuhle be-RPE ungayisebenzisa kunoma yikuphi umsebenzi owenzayo, ngakho kusebenza kungakhathaliseki ukuthi uhamba, uhamba ngebhayisikili, ugijima noma ukubhukuda. Ngenhloso yalolu hlelo, iziphakamiso ze-RPE zinikezwa, futhi ungazisebenzisa kunoma yikuphi umsebenzi okwenzayo, kungakhathaliseki ukuthi ukuhamba, ukugijima, noma ngisho nokuhamba ngebhayisikili.
Uhlelo lwakho lokusebenza oluphelele lwe-Outdoor Body Outdoor Plan
Ungenza lo mkhuba nomaphi lapho uhamba khona noma ugijima, kodwa uma uthola indlela ehambisanayo noma epaki, ezinye zalezi zivivinyo zizoba lula ukwenza.
Isikhathi esidingekayo : imizuzu engu-40
- I-cardio warmup yomzuzu engama-8: Hamba noma ugijime imizuzu eyisishiyagalombili, uqale ngo-RPE wezingu-4 futhi ukhulise kancane kancane amandla akho ukuze ufinyelele i-RPE ka-6 ekupheleni kwe-warmup yakho.
- Amaphaphu amaminithi angu-1: Misa noma ngabe ukuphi futhi wenze imizuzwana engu-60 yokushintsha amaphaphu.
- I-cardio engama-3: Hamba noma ugijime imizuzu emithathu ku-RPE ka-7.
- Amaminithi wezindonga zamaminithi angu-1: Misa futhi wenze amasekhondi angu-60 odonga lwamadonga usebenzisa noma iyiphi indawo ekhona, kungakhathaliseki ukuthi udonga, isihlahla noma ibhentshi.
- I-cardio yeminithi eyi-1: Hamba noma ugijime imizuzwana engu-60 ku-RPE ka-8-kufanele usebenze kanzima phakathi nalesi sikhathi.
- Ama-squats amaminithi angu-1: Misa futhi wenze amasekhondi angu-60 wezikwele ezithwetshiwe unyawo olulodwa endaweni ephakanyisiwe, njengengqimba noma isiteji, noma ngisho nedwala noma isitshalo-emva kwemizuzwana yokuqala engu-30, ushintshe umlenze ongeziwe.
- I-cardio yeminithi eyi-1: Hamba noma ugijime imizuzwana engu-60 ku-RPE ka-8.
- Amaminithi amaminithi angu-1 aguquliwe: Misa noma nini lapho ufika kwibha ephansi (njengebhola eliphansi le-monkey epaki) noma igatsha eliphansi (kodwa eliqinile) esihlahleni. Sebenzisa ibha noma igatsha ukwenza imizuzwana engu-60 yokudonsa okuguquliwe .
- I-cardio yeminithi eyi-1: Hamba noma ugijime imizuzwana engu-60 ku-RPE ka-8.
- I-triceps yamaminithi angu-1 idiphs: Misa futhi wenze amasekhondi angu-60 we-dips esihlalo usebenzisa ibhentshi, itafula noma ibha yokusekela. Uma ungenakho ukufinyelela endaweni ephakanyisiwe, ungawasebenzisa phansi.
- Imizuzu emihlanu ye-cardio: Hamba noma ugijime imizuzu emihlanu ku-RPE ka-6. Lokhu kufanele kube "ukulinganisela okulinganiselayo," ijubane elikhululekile ongaligcina.
- Iplanethi emaminithi angu-1: Misa futhi wenze iplanki yesibili engama-60.
- I-cardio engama-3: Hamba noma ugijime imizuzu emithathu ku-RPE ka-7. Lokhu kufanele kube ijubane eliyinkimbinkimbi kakhulu-ungase ukwazi ukugcina ijubane okwesikhashana, kodwa kudinga umzamo omkhulu wokulondoloza.
- Amaminithi amaminithi angu-1 e-lateral: Misa futhi wenze amasekhondi angu-60 we-lungal lateral, ushintshe izinhlangothi ngemva kwemizuzwana engu-30.
- I-cardio yeminithi eyi-1: Hamba noma ugijime imizuzwana engu-60 ku-RPE ka-8.
- I-mineral agility drill engu-1: Misa futhi wenze amasekhondi angu-60 we-side-to-side skaters.
- I-cardio yomzuzu owodwa: Hamba noma ugijime imizuzwana engu-60 ku-RPE 8.
- Umgogodla weminithi elingu-1: Yenza imizuzwana engu-60 yokuhamba ama-high-knee, ehamba eceleni.
- I-cardio yomzuzu owodwa: Hamba noma ugijime imizuzwana engu-60 ku-RPE ka-7.
- Iplanki ehlangothini elingu-1 ephikisayo: Yenza iplanti ejwayelekile, kodwa shiya isisindo sakho ohlangothini olulodwa ukuze ujikeleze emgodini ohlangothini, ujikeleze emuva enkabeni, bese ujikeleza waya ohlangothini oluphambene-qhubeka imizuzwana engu-60
- Imizuzu emihlanu ye-cardio: Yehlisa phansi imizuzu emihlanu, uqale ngo-RPE wezingu-6 futhi uhla kancane kancane ku-RPE ka-4.
Njengoba kunjalo, uthathe ukuhamba kwakho okujwayelekile noma ukugijima futhi uyiphendule umzimba ogcwele! Ukuze uthathe ezinye izinhlelo zokuqagela ohlelweni, zama ukungena emsebenzini kuhlelo lokusebenza nge-timer ukukusiza ukuthi uhlale endleleni. Amasekhondi kungenye inguqulo etholakalayo iOS ne-Android.