Siyazi ukuthi, uma sifuna ukushintsha imizimba yethu, kufanele sikhulule imisipha. Uma senza lokho, impendulo yomzimba iyi-adaptation, ekhomba impendulo yomzimba wakho ekufundiseni.
Uma wenza umzimba omusha noma ulayisha umzimba wakho ngendlela ehlukile, umzimba wakho uphenduka ngokukhulisa ikhono layo lokubhekana nalolo mthwalo omusha.
Kunezigaba ezahlukene zokuzivumelanisa umzimba wakho okuhlangenwe nakho.
Izinyathelo Zokuguquguquka
- Amaviki Okuqala Okumbalwa - Izikhathi ezimbalwa zokuqala owenza ukuqeqeshwa kwe- cardio noma amandla , umzimba wakho unomphumela wokuphuma uma usebenzisa lesi senzo esisha. Kule nkathi ozwa ngayo ubuhlungu futhi, mhlawumbe, umuzwa wokuthi wenza iphutha elikhulu. Kodwa awukho, ngakho ungayeki.
- Amaviki 4-16 - Lokho kuluhlu olubanzi, kodwa ochwepheshe basikisela ukuthi kulesi sigaba umzimba wakho uvumelanisa futhi usebenza kahle ekuzivocavoca nasemisebenzini oyenzayo.
- Ngemuva kwamaviki angu-16 - Lapha lapho kukhona khona iphuzu lokunciphisa ukubuya futhi umzimba wakho uyeka ukuphendula ekusebenzeni kwakho futhi ungase uthinte ithafa .
Izimpawu Okudingayo Ukushintsha Ukusebenza Kwakho
- Uthathe i-Plateau - Uma uyeka ukulahlekelwa isisindo noma uyeke ukwenza intuthuko ngamandla okusebenza kwakho, sekuyisikhathi sokwenza ushintsho. Eqinisweni, noma nini lapho uzizwa unamathele , cishe ukhona. Ungalindeli ukuthi kwenzeke, kodwa qala ukwenza izinguquko ngenkathi uhamba.
- Unesizungu - Isibonakaliso sokuqala okudingayo ukuguquka ukuthi ukusebenza kwakho kuyisimanga kangakanani, cishe uzokwenza noma yini enye.
- Ushisiwe - Ukushisa kuyisimo esingathí sina futhi kungadingeka ukuthi uthathe ikhefu kusuka esimisweni sakho esivamile bese uzama into ehluke ngokuphelele. Uma usebenzise yedwa, zama iqembu lesigaba sokufaneleka noma ngokufanayo. Cishe noma yini entsha izozizwa iqabula.
- Uhlale Ulimale - Lokhu kungase kube isibonakaliso sokuthi uhamba phambili. Ukwenza into efanayo ngokuphindaphindiwe akuyona into enhle emzimbeni noma engqondweni, ngakho-ke lesi yisikhathi esihle sokuthatha isikhala eside futhi mhlawumbe wenze enye imisebenzi ukuze uphulukise umzimba wakho, njenge-yoga noma i-Pilates.
- Uqala Ukuzonda Ukuzivocavoca - Uma kubonakala sengathi uyingqayizivele njalo lapho usebenza, lokho kungase kube uphawu oludinga ukuxubha izinto.
Indlela Yokushintsha Ukusebenza Kwakho
Ngakho, ushintsha kanjani ukusebenza kwakho? Isinyathelo sakho sokuqala ukuqala nge-FITT Principle - iziqondiso ezisiza ukudala ukusebenza okusebenzayo. Qala ngokuphatha eyodwa noma zonke lezi zakhi: Ukuvama kwakho, amandla, isikhathi kanye nohlobo lomsebenzi.
- Indlela Yokushintsha Ukusebenza Kwakho Okuqeqesha Amandla
- Phuma ku-Rut yakho
- Ukuqeqeshwa kwePiramidi
- Ukugwema i-Plateaus
- Ukuqhubekela phambili kokuzivocavoca
- Ukulahlekelwa Lawo Amapounds Ambalwa Okugcina
Ingxenye ebalulekile yokusebenza akuyona uhlobo lwehlelo onalo, kodwa uma unomunye uzokwenza ngempela. Uma umzimba wakho, nomqondo, uvumelane nalokho okwenzayo, noma yikuphi ushintsho kuyinto enhle. Ungalokothi uboshwe kakhulu ekwenzeni into enhle isikhathi esithile.
Uma usufike ezingeni elithile lokuzivocavoca, tshela ngemuva kokuqeqeshwa njalo ngezinyanga ezintathu noma ngaphezulu, ungashintsha izinto njalo ngesonto uma uthanda.
Kungase kube kuhle ukusetha uhlelo lwe- periodization ukuze ungalokothi ukhathazeke ngokushaya i-plateau.
Noma ngabe yini oyenzayo, qaphela indlela ozizwa ngayo mayelana nokusebenza kwakho futhi wenze ushintsho ngaphambi kokuthi uthinte lelo phepha. Kulula ukungena esimweni ngaphandle kokuqaphela ukuthi usekwenze isikhathi esingakanani.