Nakhu Indlela Yokuthola Ngendlela Yokuzivocavoca

Abaningi bethu bafuna ukuma, kepha kusho ukuthini nokuthi uyayenza kanjani? Ukuzizwa kuyisimo somuntu ngamunye, kuye ngokuthi uneminyaka yakho, okuthandayo, indlela yokuphila nezinye izinto. Umama onabantwana abane angase abe nemigomo ehluke kakhulu kusukela ekukhuphukeni kwentaba, isibonelo.

Kodwa, enhliziyweni yayo, ukujwayela kusho ukuthi ukuthola umzimba wakho uqine ngokwanele ukwenza lokho okukudingayo ukwenza usuku nosuku.

Umama onabantwana abangu-4 angadinga ukuba abe nesimo sokuba namandla, ukucindezeleka nokucindezeleka ukukhulisa izingane ezine.

Umkhuphukeli wezintaba udinga ukwakha amandla nokukhuthazela kuwo wonke imisipha ayoyisebenzisa ngenkathi ehamba.

Ngomuntu ovamile, kusho ngempela ukusebenza umzimba wakho ngaphezu kwakho okwamanje. Noma nini lapho wenza okungaphezu kwalokho ojwayele ukukwenza, umzimba wakho ukhula ngamandla, ukukufaka esimweni esingcono kunakho ngaphambili.

Uma umgomo wakho ukuma, uzodinga izisekelo eziyisisekelo:

1. I-Cardio ishise amakholori bese usiza inhliziyo yakho namaphaphu ukusebenza kahle
2. Ukuqeqeshwa kwamandla ukwakha izicubu ezinomzimba eziqinile lapho uqinisa amathambo akho, imisipha namalungu
3. Ukuzivocavoca umzimba ukuthuthukisa uhla lwakho lokuhamba, futhi uphumule ngakho umzimba wakho ungabuyiselwa futhi ukhule unamandla.

Nakhu ukuthi ungaqala kanjani.

I-Cardio Exercise

Ukuzivocavoca kwe-Cardio kufaka phakathi noma yikuphi umsebenzi we-rhythm esikufaka endaweni yakho yesilinganiso senhliziyo . Izinketho azipheli, kuhlanganise ukuhamba , ukugijima , ukuvivinya umzimba, ukuhamba ngebhayisikili, ukubhukuda nokudansa.

Ungasebenzisa ngisho nemisebenzi yansuku zonke efana ne-raking amaqabunga noma iqhwa elimhlophe uma ungagcina ukunyakaza okuhambisanayo ngokwanele ukuphakamisa izinga lenhliziyo yakho. Ungaqala kanjani:

1. Khetha noma yimuphi umsebenzi we-cardio otholakala futhi othakazelisayo.
2. Hlela ukusebenza kwakho kwe-cardio okungenani izinsuku ezingu-3 ngesonto.
3. Qala ukuzivocavoca kwakho ngomshini onemizuzu engu-5-10 efudumele ukuze kancane kancane ukwandise izinga lakho lenhliziyo.

1. Ukwandisa amandla akho ngokuhamba ngokushesha, ungeze amagquma, ukumelana noma ukugxila (noma inhlanganisela) kuze kube yilapho ungaphandle kwendawo yakho yokududuza (Izinga 5 noma 6 ku- Scale Exertion Scale ).
2. Gcina leyo nqubo imizuzu engu-15-30 noma isikhathi eside ngangokunokwenzeka, ulungise ukuqina kwakho njengoba kudingeka ukuba uhlale ku-Level 5 noma 6.
3. Qedela ukuzivocavoca kwakho phansi bese ulula.
4. Isonto ngalinye, khulisa isikhathi sakho sokuzivocavoca ngemizuzu embalwa uze usebenze ngokuqhubekayo imizuzu engu-30 ngeseshini.
5. Intuthuko ngokungeza izinsuku eziningi zokuzikhandla, uzame imisebenzi emisha kanye / noma wengeze ngokwengeziwe .

Isampula se-Cardio Isampula:

NgoMsombuluko : 20-Minute Basic Cardio and Total Stretch
NgoLwesithathu : 10-15 Minute Beginner Ukuhamba noma ukuhamba ngebhayisikili kanye nesisindo esinqunyiwe
ULwesihlanu : I- 20-Minute Basic Cardio ne- Total Stretch

Ukuqeqesha Amandla

Okunye okuyingxenye yohlelo lwakho lokuqeqeshwa ukuqeqeshwa kwamandla lapho uzosebenza khona wonke amaqembu akho amakhulu ama-muscle. Ungaqala kanjani:

1. Khetha ama-exercises angu-8-10, okubhekiswe kumaqembu amakhulu ama-muscle, kuhlanganise nomzimba ophansi , esifubeni , emuva , emahlombe, biceps , triceps kanye no- abs .
2. Uma ungumqali, yenza iqoqo eli-1 le-15 liphinde libuyele emsebenzini ngamunye. Khetha izisindo ezikuvumela ukuba ugcwalise kabusha ama-reps angu-15 - ukugcina okumele kube nzima, kodwa akunakwenzeka.
3. Yenza amandla akho ukusebenza izikhathi ezingu-2-3 ngesonto okungenani usuku olulodwa lokuphumula phakathi.

1. Hamba phambili ngesonto ngalinye ngokungeza isethi (kuze kube yilapho usufike ku-3 isethi ngayinye yokusebenza), usebenzisa izisindo ezinzima noma uzama ukuzivocavoca okusha.

Umsebenzi Wokuqeqesha Amandla Esibonelo

• Amabhola weBhola
• Ama-lunges
• Izitebhisi Zezinhlangothi Zesibili
• Ama-Hip Lifts ku-Ibhola
• I-Pushups eguquliwe
• Izimpukane ze-Chest
• I-One-Arm Row
• I-Bent-Arm Lateral iphakamisa
• Amakhekhe we-Bicep
• Hamba Izandiso
• I-Crunches kuBhola
• Izinyoni zezinyoni

Ukuphumula nokubuyiswa

Kungase kusimangaze wena, kodwa ingxenye enkulu yokuthola isimo inikeza ukuphumula komzimba wakho. Ngenkathi ungakwazi njalo ukwenza i-cardio ngezinsuku ezilandelanayo, imisipha yakho idinga isikhathi esengeziwe sokutakula ekuphakamiseni izisindo. Zinike okungenani usuku lokuphumula phakathi kokusebenza kwamandla futhi uhlele izinsuku zokuphumula njalo lapho uzizwa ukhathele, ukhathazekile noma ukusebenza kwakho kuhlupheka.

Ukubeka konke ndawonye

Ukusebenza kwesampula Ishedyuli sokuthola ngesimo