Ukuqala Nge-Flexible Core ne-Cardio Routine
Uyazi ukuthi uma ufuna ukunciphisa umzimba, kufanele usebenzise umzimba. Ukudla kungasiza, kodwa akwanele. Inkinga, yiqiniso, ukuthi ukuthola uhlelo lokuzivocavoca ongabambelela ngaso akulula ngaso sonke isikhathi. Ngokuvamile, uzoba yi-gung-ho mayelana nokuhlelwa kwempilo entsha ukushisa izinyanga eziyisithupha kamuva ngoba ijubane nje alizange lizinzile.
Ngesikhathi esifanayo, akukho phuzu lokuhamba ngesivinini esingenselele ngokomzimba.
Ukwenza kanjalo kukuthinta noma yikuphi okuzuzayo okungenzeka ukuthi uye wakuzuza futhi ngeke kuphele kuphela ukukudumaza kepha kukuklolodela. Yisiphi isisusa esinjalo?
Ukuqala uhlelo olusha
Ngakho-ke, manje sekuyisikhathi sokukhohlwa lokho okwenzile esikhathini esidlule futhi ugxile ezintweni ezintathu ezibaluleke kakhulu zokuzivocavoca okuphumelelayo, okungukuthi:
- Kuboniswa phezulu
- Ukuthola uhlelo oluhlangabezana nemigomo yakho yokufaneleka
- Empeleni ujabulele ukuqeqeshwa
Akuyona kunzima njengoba kuzwakala. Qala ngokukhohlwa ngesilinganiso, okungenani isikhathi. Kunalokho, zibophezele ohlelweni lokuzivocavoca oluzwa luhle kokubili umzimba wakho nengqondo yakho.
Lolu hlelo olulula, lwezinyawo ezine-weekstart luyakunikeza lokho nje. Lolu hlelo oluguquguqukayo lukuvumela ukuba uhlele isimiso endleleni yakho yokuphila futhi usethe imigomo ethile ngaphakathi kwesikhathi esineviki ezine. Ngokufeza lezi zinto ezimbili, uzobe usendleleni yokuhlanganisa ukuzivocavoca empilweni yakho ngendlela ephumelelayo nokusimamisa.
Uhlelo
Uhlelo lwezinyanga ezine luhlanganisa imisindo ye-cardio kanye neyomzimba eyenza inselele kancane kancane ngesonto ngalinye.
Izimiso zalolu hlelo zilula:
- Ugxila ekusebenzeni, hhayi ukulahlekelwa isisindo . Okubalulekile ukuthi awukwazi njalo ukubikezela ukuthi uzothola isisindo esingakanani ngisho noma ulandela yonke imithetho. Yini ongayilawula ukuthi ungakanani isikhathi owenzayo ekuvivinya umzimba okuzovuna izinzuzo ngokuhamba kwesikhathi.
- Ubeka isimiso sakho siqu. Kulolu hlelo, kunikezwa okuhlinzekwayo okuphakanyisiwe okusethayo izikhathi zakho nemizila.
- Akukho ukuqeqeshwa kwamandla. Ngesigaba se-jumpstart, uzogxila ku-cardio nasenhloko kuphela, akukho okunye okunye. Inhloso ukuqala ukwakha umkhuba wokuzivocavoca ngenhlelo engeke ikushiye inhlanzi. Uma uyakwazi ukusingatha i-jumpstart-futhi uzobe ungena ohlelweni lokuqeqesha amandla kuyoba yi-snap.
Ukuqalisa
Izinsuku ezingu-1, 3, no-5, ungakhetha ohlwini lokusebenza okuphakanyisiwe kokubili kuya kwezintathu (noma khetha okunye okuthandayo njengokubhukuda, ukubhukuda, noma ukuhamba ngebhayisikili). Izinsuku ezimbili no-6 zizogxila emsebenzini oyinhloko, kanti izinsuku ezingu-4 no-7 zizoba izinsuku zakho zokuphumula.
Ukuqina komsebenzi kufanele kube okulinganayo. Lokhu kuphakathi kwezinga lesishiyagalolunye sezinga le- Ethernet Expertion (RPE) . Kufanele ube nje ngaphandle kwendawo yakho yokududuza kodwa usakwazi ukukhuluma. Ungasebenzisa futhi umshini wokulinganiswa kwenhliziyo ukuqinisekisa ukuthi ungaphakathi kwendawo yezinga lokushaya kwenhliziyo yakho .
Uma okuthile ohlelweni akuhlangabezani nezidingo zakho, thola ukuthi yini engasebenzi futhi uyishintshe ngesonto elizayo. Iphuzu lenqubo ukuthola ukuthi yini efanele wena futhi uqale ukwakha ubuhlobo besikhathi eside, obukhiqizayo nokuzivocavoca.