Uma ungumuntu oqala ukuzivocavoca noma ube yisikhathi eside kusukela usuphume, ungase uzibuze ukuthi uzoqala kuphi.
Kufanele ukwenze kangakanani i-cardio futhi kuthiwani ngokuqeqeshwa kwamandla? Uyakwazi kanjani ukuhambisana nakho konke ukugwema ukugula kakhulu noma, nakakhulu, ukulimala?
Isinyathelo sakho sokuqala ukufunda okuyisisekelo sendlela yokusetha uhlelo lokuqeqeshwa. Ngenhlanhla, akudingeki ukuba uzibonele wena.
Ochwepheshe sebevele sebeqalile izingxenye ezibaluleke kakhulu ekwakheni isimiso sokuqeqeshwa kwekhwalithi futhi okubandakanya ukugxila ku-FITT
Gxila ku- ... FITT
Isimiso se- FITT yilokho okusiqondisa ekusekeni uhlelo oluphelele lokuqeqeshwa, kungakhathaliseki ukuthi wenza i-cardio, ukuqeqeshwa kwamandla, noma kokubili. Ukusebenzisa lesi simiso, ungasebenzisa izici ezihlukene zokuzivocavoca kwakho ukwenza izinguquko, uthuthuke emazingeni aphakeme, futhi ugcine izinto ezithakazelisayo.
Lezi yizona izimiso ezisetshenziselwa ukudala ukusebenza okubalulwe ngezansi.
Nansi imigomo ye-FITT nokuthi siyishintsha kanjani kulo lonke uhlelo:
- Imvamisa - Lokhu kubonakala sengathi ubhekisela ukuthi usebenzise kangaki. Uma uhlola uhlelo olungezansi, uzoqaphela ukuthi wenza i-cardio izikhathi ezintathu namandla okuqeqeshwa kathathu, okulandela imihlahlandlela eyisisekelo yokuzivocavoca ukuze uqalise futhi uthuthukise impilo yakho. Ngokuhamba kwesikhathi, ungangezela imvamisa eminingi ekusebenzeni kwakho kwe-cardio njengoba udala ukukhuthazela futhi ukhululeke ngokwengeziwe ngokuzivocavoca.
- Ukuqina - Lokhu kubhekisela kunzima ukuthi usebenza kanjani. Njengoba uqala ngeviki lokusebenza, ukugxila kwakho kuyoba ekusebenzeni ngamandla okulinganisela , noma mayelana nezinga 5-6 kwi- Scale Expertion Scale . Lokhu kungenxa yokusebenza kwakho kwe-cardio. Njengoba uqhubeka, ungakwazi kancane kancane ukushintsha amazinga okusebenza okusebenza kwakho nokuqeqeshwa kwesikhashana .
- Isikhathi - Lokhu kubhekisela ekusebenzeni kwakho isikhathi esingakanani. Ukusebenza kwakho kwe-cardio ngezansi kunemizuzu engu-20 noma ngaphezulu. Isonto ngalinye, engeza imizuzu embalwa ekusebenzeni kwakho kwe-cardio ukuqhubeka ngaphandle kokusebenza kanzima.
- Thayipha - Uhlobo lokuzivocavoca owenzayo (isib. Ukugijima, ukuhamba, njll). Kubalulekile ukuqala ngemisebenzi oyithokozelayo, kodwa kubalulekile ukuqeqesha nokuxuba izinto ukuze ugcine umzimba wakho nomqondo wakho uhlanganyele. Omunye ubeka umkhuba wokuzivocavoca, cabanga ukuzama imisebenzi ehlukahlukene ukuze ugcine izinto ezithakazelisayo.
Uma usebenza ngokwanele, isikhathi kanye nemvamisa, uzoqala ukubona izinguquko esisisindo sakho, amafutha omzimba, ukukhuthazela, namandla. Uma umzimba wakho ulungisa amazinga akho e-FITT wamanje, sekuyisikhathi sokuphatha eyodwa noma ngaphezulu kubo.
Njengesikhathi sonke, sicela ulungise ukusebenza ukuze uvumelane nesimo sakho sempilo, isimiso, nemigomo bese ulalela umzimba wakho. Uma uzizwa ukhathazekile noma ukhathele, thatha usuku lokuphumula. Uma uzizwa ungeyiphi inselelo, ukwandisa amandla, ubude noma imvamisa yokusebenza kanzima.
Ukusebenza kuwukuphela kweziphakamiso futhi ngeke kusebenze wonke umuntu, ngakho-ke sicela ubaguqule njengoba kudingeka ukuze uvumelane nesimo sakho sempilo , isimiso, nezintandokazi.
Iviki Lokuqala Lokusebenza
Usuku Loku-1: I-Cardio, Amandla, Nokunciphisa
Umsebenzi wakho we-cardio kuleli sonto unemizuzu engu-25 ubude nakuba, njengoba kukhonjisiwe, kufanele ube nokuzivocavoca ezingeni lakho lokuzivocavoca.
Uma udinga ukuqala ngemizuzu engu-10 noma engu-15 ukuze ubone ukuthi izinto zizwa kanjani, zizwe ukhululekile ukwenza lokho.
Uzothola nokusebenza okuyisisekelo okuyisisekelo oyokwenza ngaphambi noma emva kokuzivocavoca kwe-cardio yakho. Kuyinto oyikhethayo .
Ukuzikhandla kwamandla kuhilela ukwenza amaqoqo amabili okuzivocavoca ngalunye nokuphumula okuncane emkhatsini wesethi. Uma udinga isiqondiso esengeziwe ekuqeqeshweni kwesisindo sakho, funda kabanzi mayelana nokuthi ungakhetha kanjani inani elilinganayo lesisindo ukuphakamisa .
Uzophela nge-stretch-minute stretch ephumula. Ungase ulingeke ukuwuqaqa, kodwa ukwelula kubaluleke kakhulu njengokuqeqeshwa kwe-cardio namandla. Kanciphisa ukukhathazeka futhi kuvumela umzimba wakho ukuba ubuyele esimweni saso sokuqala.
- I-Workout 1 : 25-Minute i-Cardio
Thayipha : I-Cardio
Ubude : Amaminithi angu-25
Izinga : Isiqalo
Izinto ezidingekayo : Noma imuphi umshini we-cardio - Umsebenzi woku-2 : Amandla ayisisekelo
Thayipha : Ukuqeqesha Amandla
Ubude : 2 amasethi omsebenzi ngamunye, imizuzu engu-10-20
Izinga : Isiqalo
Izinto ezidingekayo : Izimbongolo ezikhanyayo, ibhola lokuzivocavoca noma isihlalo, kanye nombhede. - I-Workout 3 : Ukusekela okuyisisekelo
Thayipha : Ukuguquguquka
Ubude : 5 Amaminithi
Izinga : Isiqalo
Izinto ezidingekayo : Azikho.
Usuku 2: Ukuhamba nokunyakaza
Namuhla ufana nosuku lokubuyiselwa kanye nethuba lokuba wenze i-cardio elula. Nakuba ukuzivocavoca okuhleliwe kukuhle kuwe, ukudlulisa okuningi nsuku zonke nakho kungabangela ukushisa kwekhalori yakho yonke. Namuhla uzokwenza lokho bese uqedela phezulu ngokuhlelwa kwe-back, neck kanye namahlombe.
- I-Workout 1 : Thola okungenani imizuzu engu-15 ukuhamba okusheshayo namhlanje.
- I-Workout 2 : Ehlezi Sula
Thayipha : Ukuguquguquka
Ubude : 5-10 Amaminithi
Izinga : Isiqalo
Izinto ezidingekayo : Azikho.
Usuku lwesi-3: I-Cardio, Amandla, no-Stretch
Unomsebenzi ohlukile we-cardio namuhla ohilela ukuqeqeshwa okuphakathi kwesikhathi. Lokhu kuhilela ukukucindezela kancane kancane endaweni yakho yokududuza, kodwa hhayi kude kakhulu. Kwanele ukuqala ukuhlola imingcele yakho. Ungakwenza lokhu kunoma imuphi umshini noma umsebenzi ozikhethelayo. Njengangaphambili, amandla akho okusebenza ahlala efana nokusebenza okudlule futhi, eqinisweni, ungakhohlwa ukuphela nge-stretch.
- I-Workout 1 : Izikhathi Eziyisisekelo
Thayipha : I-Cardio
Ubude : Amaminithi angu-21
Izinga : Isiqalo
Izinto ezidingekayo : Noma imuphi umshini we-cardio - Umsebenzi woku-2 : Amandla ayisisekelo
Thayipha : Ukuqeqesha Amandla
Ubude : 2 amasethi omsebenzi ngamunye, imizuzu engu-10-20
Izinga : Isiqalo
Izinto ezidingekayo : Izimbongolo ezikhanyayo, ibhola lokuzivocavoca noma isihlalo, kanye nombhede. - I-Workout 3 : Ukusekela okuyisisekelo
Thayipha : Ukuguquguquka
Ubude : 5 Amaminithi
Izinga : Isiqalo
Izinto ezidingekayo : Azikho.
Usuku 4: Ukuphumula okusebenzayo
Akukho lutho esimisweni sakho namhlanje, kodwa zama ukuhlala unomthelela ngangokunokwenzeka ngokuthatha amaphuphu, ukuhamba, ukwelula nokuhamba. Ezinye imibono:
- Dlala i-exergame esebenzayo - i-Wii Fit noma noma ikuphi okukuhambisa.
- Yenza amanye ama-crunches noma ama-pushups ngenkathi ubheka i-TV.
- Vala i-TV kuqala futhi ululale imizuzu embalwa ngaphambi kokulala.
- Hamba inja ngemaminithi angu-5 engeziwe.
- Geza nxazonke ebhodini lokuzivocavoca .
Usuku lwesi-5: Ukuhamba nokunyakaza
Nalapha, namhlanje kufana nokuthola okusebenzayo. Uzovele uthole isikhathi sokuhamba, konke ngesikhathi esisodwa noma usakaze usuku lonke, bese usule.
- I-Workout 1 : Thola okungenani imizuzu engu-15 ukuhamba okusheshayo namhlanje.
- I-Workout 2 : Ehlezi Sula
Thayipha : Ukuguquguquka
Ubude : 5-10 Amaminithi
Izinga : Isiqalo
Izinto ezidingekayo : Azikho.
Usuku lwesi-6: I-Cardio, Amandla, Nokunqamula
Ukusebenza kwakho namuhla kufana nesikhathi sakho sokuqala. Uma uzizwa ukhululekile noma ukhulelwe kuleli phuzu, ungase uthande ukuthatha usuku lokuphumula olwengeziwe noma wenze izinsuku ezimbili zokuqeqeshwa kwe-cardio namandla. Yilapho ukuzama ukufika khona njengoba uthola ukuthi umzimba wakho ungakwazi futhi awukwazi ukukwenza.
- I-Workout 1 : 25-Minute i-Cardio
Thayipha : I-Cardio
Ubude : Amaminithi angu-25
Izinga : Isiqalo
Izinto ezidingekayo : Noma imuphi umshini we-cardio - Umsebenzi woku-2 : Amandla ayisisekelo
Thayipha : Ukuqeqesha Amandla
Ubude : 2 amasethi omsebenzi ngamunye, imizuzu engu-10-20
Izinga : Isiqalo
Izinto ezidingekayo : Izimbongolo ezikhanyayo, ibhola lokuzivocavoca noma isihlalo, kanye nombhede. - I-Workout 3 : Ukusekela okuyisisekelo
Thayipha : Ukuqeqesha Amandla
Ubude : 5 Amaminithi
Izinga : Isiqalo
Izinto ezidingekayo : Azikho.
Kusuka lapha, unesakhiwo esiyisisekelo sohlelo lokufunda masonto onke. Sebenzisa isimiso se-FITT ukuze uqhubeke kusukela ngesonto kuya kwesonto, ungeze imvamisa, ukuphakama okukhulu, izisindo ezinzima, ukusebenza okude, noma izinhlobo ezahlukene zokusebenza.