Uma uqala ukuvivinya umzimba , kukhona izinombolo eziningi ongacabanga ngazo uma uhlela uhlelo. Udinga ukwazi ukuthi, nini, kanjani, kuphi nokuthi, kangakanani, kaningi kangakanani.
Ukuvama, njengoba kusebenza ekuzivocavoca, kubhekisela kaningi kangakanani ngesonto ukwenza umsebenzi wokuqeqeshwa kwe-cardio namandla. Iyingxenye eyodwa yezimiso eziyisisekelo ze- FITT ezisisiqondisa ekudaleni nasekushintsheni izinhlelo zokuzivocavoca.
Kufanele Uvame Kanjani I-Cardio?
Ngaki kaningi owenza i-cardio incike ezintweni ezihlukahlukene:
- Izinga lakho lokuzivocavoca - Uma uqala, ungaqala ngezinsuku ezingu-3 ze-cardio ngesonto, usebenze isikhathi eside ngangokunokwenzeka ngamandla. Isibonelo, ungase uqale ngemizuzu engu-20 yokuhamba ngoMsombuluko, ngoLwesithathu nangoLwesihlanu bese ubona ukuthi lokho kuzwa kanjani.
- Imigomo yakho - Uma ufuna ukunciphisa umzimba, udinga ukusebenza ngendlela yakho kuze kube yizinsuku ezinhlanu ezinhlanu ze-cardio . Akukhona lapho uqala khona uma uke waba nekhefu elide ... yilokho osebenza khona ngokuhamba kwesikhathi.
- Ukuqina kwakho - Kakhulu kangakanani ukwenza i-cardio futhi kuncike ekusebenzeni kanzima. I-ACSM incoma okungenani izinsuku ezingu-5 ngesonto uma wenza ukulinganisela kwe- cardio, okungenani izinsuku ezintathu uma wenza i -cardio high-intensity nezinsuku ezingu-3-5 uma wenza inhlanganisela kokubili.
- Okuthandayo - Ngaphezu kwakho konke lokho, ukuvame ukusebenza kwakho kuzobuye kuncike kulokho othanda ukukwenza. Uma ungenayo i-cardio, mhlawumbe wenza okungenani okumele ukwenze ukuze uhlale uphilile. Uma uyayithanda, ungenza njalo kaningi.
Kufanele Uphakame Kakhulu Kangakanani Izisindo?
Njenge-cardio, ukuthi uvame ukuphakama kuncike ezintweni eziningana:
- Izinga lakho lokuzivocavoca - Njenge-cardio, uma ungumqali, kufanele uqale nge-Basic Body Strength Workout eyisisekelo cishe ngezinsuku ezingu-2-3 ngesonto. Ngokungafani ne-cardio, awufuni ukuphakamisa izinsimbi zeqembu elifanayo lezinsimba izinsuku ezingu-2 ngokulandelana, ngakho-ke cishe uzoba nosuku olulodwa lokuphumula phakathi kokusebenza ... okuningi uma uthola kakhulu ukuphuma ngaphandle.
- Imigomo yakho - Futhi, izinhloso zakho zizocacisa ukuthi usebenzise kangaki. Uma nje ufuna ukulungele futhi uqine, ungabambelela ezinsukwini ezingu-2 noma ezingu-3 zokusebenza komzimba. Uma ufuna ukwakha imisipha eminingi, ungase uphakamise nsuku zonke ngamaqembu ahlukahlukene e-muscle.
- Isikhathi sakho sokuzivocavoca - Ngakho, izinga lakho lokuzivocavoca kanye nemigomo kuzovame ukucacisa isimiso sakho sokuzivocavoca, kodwa nansi ukuphazamiseka okujwayelekile kokuthi ungase uhlele kanjani izinhlobo ezahlukene zokusebenza:
- Ingqikithi Yomzimba - Uma usebenza wonke amaqembu omzimba wakho ngesikhathi sokusebenza okufanayo, uzofuna okungenani usuku lokuphumula phakathi kokusebenza. Isigwebo : izinsuku ezingu-2-3 ngesonto.
- Ukuhlukaniswa kwemikhawulo - Uma ungenayo isikhathi sokuzivocavoca umzimba wonke noma uthuthuke kakhulu futhi ufuna ukusebenzela imisipha yakho ngokuzivocavoca okwengeziwe, ungazama isimiso sokuhlukanisa. Lokhu kungaba ukushintsha ukusebenza okuphezulu komzimba noma okuphansi noma ukwenza push bese udonsa ukusebenza . Hlukanisa ngokwengeziwe ngokuhlukanisa umzimba ophezulu e- Chest, E-Shoulders kanye ne-Triceps futhi, ngolunye usuku, i- Back and Biceps . Engeza ukuqeqeshwa komzimba okuphansi futhi uthole umzimba wakho ukumbozwa. Isigwebo : izinsuku ezingu-3-5 ngesonto.
Ufuna ukukubona kumnyama nomhlophe? Hlola lolu hlelo lokusebenza lweSample Workout olubeka konke ndawonye.