Abazivocavoca kuwo wonke amazinga omzimba bangasebenzisa izinhlelo ezilula zokuzivocavoca
Ingabe uzama ukunciphisa, ukuqinisa nokuzwakala umzimba wakho? Uzolahlekelwa isisindo ngokuphumelelayo uma udala uhlelo lokuvivinya masonto onke ukuze ulahlekelwe isisindo. Uma udala isimiso sokusebenza masonto onke sokulahlekelwa isisindo, akukho mzuzu wokugcina wokuqagela uma sekuyisikhathi sokuzivocavoca. Futhi uma ukusebenza kuhlelwe kusengaphambili, kungenzeka ukuthi uzobaqedela bese ufinyelela isisindo somgomo wakho.
Uhlelo Lokusebenza Lweviki Lwabaqalayo
I-American College of Sports Medicine itusa ukuthi uthole imizuzu engu-150- 250 ngesonto ngokuzivocavoca umzimba okulinganiselayo ukuze ulahlekelwe isisindo. Ingabe lokho kuzwakala sengathi kuningi? Ungakhathazeki. Uma uqala uhlelo lwakho lokulahlekelwa kwesisindo somzimba, uzoqala ekugcineni okuphansi kwalowo ncomo.
Njengokuqala kokusebenzisa umzimba , umgomo wakho oyinhloko kufanele umane ugcwalise umsebenzi othile ezinsukwini eziningi zesonto. Khetha imisebenzi oyithandayo nokuthi kulula ukwenza. Ukuhamba kuyisinqumo esihle kakhulu emisebenzini eminingi yokuzivocavoca omusha ngoba ungayenza cishe noma yikuphi futhi ayidingi imishini enhle. Ukusebenza oku-intanethi kanye nokuqeqeshwa kwamandla okuqeqesha ekhaya kuhle kumzimba wakho, futhi.
Ngaphambi kokuba uqale uhlelo lokuvivinya onke masonto onke kufanele uhlole nodokotela wakho futhi ulandele iziqondiso zakhe ze-orher noma imingcele ukuze uhlale uphilile. Khona-ke ungahlanganisa imisebenzi eminingana ehlukene ukuze udale isimiso esiphelele sokusivinya umzimba kwesisindo sokulahlekelwa isisindo bese ushisa amafutha.
- NgoMsombuluko (imizuzu engama-30): Ukuhamba okulinganayo okuhamba phambili
- NgoLwesibili (imizuzu engama-20): Ukuqeqeshwa kwamandla emakhaya okulula
- NgoLwesithathu (imizuzu engu-30): Ukuhamba okulinganiselwe okulinganiselwe
- NgoLwesine (imizuzu engu-20) Ukuqeqeshwa kwamandla emakhaya alula
- ULwesihlanu: (30) imizuzu) Ukuhamba okulinganayo okuhamba phambili
- NgoMgqibelo (imizuzu engama-20) I- yoga yokuphumula e-inthanethi
- NgeSonto: (imizuzu engama-30) Ukuzijabulisa nokulula ngosuku lokuqeqesha (ukuhamba ngebhayisikili, ukubhukuda noma isigaba se-aerobics se-intanethi)
Ukuzivocavoca ngesonto lonke: imizuzu eyi-180
Uhlelo lokuSebenza lwamasonto onke (oluphakathi - oluthuthukisiwe)
Njengoba uthola amandla futhi ulungele ngokwengeziwe, uzokwazi ukwengeza imizuzu embalwa kokusebenza kwakho kwansuku zonke. Qinisekisa ukuthi ungeze amaminithi kancane kancane ukuze ugweme ukushisa. Ekugcineni, ufuna uhlelo lwakho lokusebenza lwamasonto onke ukuya kumaminithi angu-250 noma ngaphezulu ukuze ulahlekelwe isisindo esisebenzayo.
Uhlelo lwakho lokusebenza lokulahlekelwa kwesisindo kufanele lube nzima nakakhulu njengoba izinga lakho lokuzivocavoca landa . Ukusebenza okuhle kakhulu ukushisa amafutha kunzima ukukwenza. Njengoba uthola amandla uzokwazi ukuwafaka ohlelweni lwakho lokuzivocavoca uma nje usuphilile ngokwanele ukwenza umsebenzi onamandla.
Lolu hlelo lwesonto lokuvivinya umzimba lwamasonto onke lubandakanya ukuqeqeshwa kwamandla ekwakheni imisipha, ukusebenza kwe-aerobic ukushisa ukuqeqeshwa okunamafutha nokuguquguquka ukuze unciphise ukucindezeleka futhi ugcine umzimba wakho uphile.
- NgoMsombuluko (45 imizuzu): Ukuzivocavoca okusheshayo kokujikeleza kwesisindo ngezinsimbi
- NgoLwesibili (imizuzu engu-20): Ukuzivocavoca kwe-HIT ekhaya noma ngaphandle
- NgoLwesithathu (imizuzu engama-30): Usuku lokulula lokulula luzohamba futhi uhambe
- ULwesine (imizuzu engama-45) Ukuzivocavoca okulinganiselwe kwesifunda ngesisindo
- NgoLwesihlanu: (imizuzu engu-20) Ukuhamba okuhamba phambili kwezinsuku zokuhamba / ukuhamba kwesikhathi
- NgoMgqibelo (30 imizuzu) ukuphumula usuku lokuphumula yoga
- NgeSonto: (imizuzu engu-75) ukulinganisela ukugijima, ukugibela noma ukuhamba
Ukuzivocavoca ngesonto lonke: imizuzu engu-265
Imiphumela Yesevisi Yeshejuli Yokusebenza Kwamaviki onke
Abazivocavoca abaningi bafuna ukwazi ukuthi kufanele bahlale isikhathi esingakanani ngaphambi kokuba baqale ukubona imiphumela yokulahlekelwa kwesisindo. Impendulo ixhomeke. Uma usebenza nsuku zonke, ngesonto lesibili kufanele uqale ukubona ukuthuthukiswa ngendlela umzimba wakho ubukeka ngayo futhi uzizwa. Yiqiniso, inani lesisindo olahlekelwayo liphinde lithembele ekudaleni amandla okulinganisela okwehla kwesisindo
Ukwenza uhlelo lwakho lokuzivocavoca lungcono kakhulu, qinisekisa ukuthi uhlanganisa uhlelo lwakho lokuzivocavoca ngokudla okunempilo okugcwele amaprotheni, i-fruit and veggies.
Enye yeziphambeko ezivame kakhulu ukuthi i-dieters iyenze ukudla ngokweqile ngemuva kokuzivocavoca. Ungangeni kulolo mgibe. Ukuzivocavoca nsuku zonke, qapha inani lokudla oyidla nsuku zonke futhi uhlale endleleni ukuze uthole imiphumela.
Uma ubamba iqhaza ohlelweni oluqedile lokuzivocavoca , kufanele ubone ukuthuthukiswa okuphawulekayo ekubunjweni komzimba wakho, usayizi wakho nesisindo sakho enyangeni eyodwa kuya kwezintathu. Ungase ufinyelele ngisho nomgomo wakho wokulinganisa ngaleso sikhathi. Kodwa khumbula ukuthi ukuze ugcine isisindo, uzodinga ukuqhubeka uvocavoca njalo. Yenza izinguquko ohlelweni lwakho lokuqhuba umsebenzi wamasonto onke futhi uthole imisebenzi emisha oyithandayo ukuze uhlale uphilile futhi ulungile.
Imithombo:
I-American College of Sports Medicine. I-ACSM Isikhundla Melela Umsebenzi Wokwenyama Nokulahlekelwa Isisindo. Kufinyelelwe: Meyi 13, 2013. http://www.acsm.org/about-acsm/media-room/acsm-in-theews/2011/08/01/acsm-position-stand-on-physical-activity -and-isisindo-ukulahlekelwa-manje-kuyatholakala
Jakicic JM, Marcus BH, Gallagher KI, Napolitano M, Lang W. "Umphumela Wokuzivocavoca Ukuqhathaniswa Nokuqina Kwesisindo Sokunciphisa Ukuqhathaniswa Nokuqhathaniswa Kwesisindo, Abesifazane Abadlulile: Isivivinyo Esingahleliwe." Journal of the American Medical Association June 2003.
U-Kilpatrick, uMarcus, uJarreau, uDenise, uBartholomew, uJohn, uKraemer, uRobert. "Ukuqhathanisa ama-Bouts of Differing Obility and Durations on Post-Exercise Mood." Imithi neSayensi Yezemidlalo Nokuzivocavoca kungase kube ngu-2004.
Umthombo Wokudla. Ngingakanani Ukuzivocavoca Ngidinga ?. I-Harvard School of Health Public. Kufinyelelwe: Meyi 13, 2013. http://www.hsph.harvard.edu/nutritionsource/physical-activity-guidelines/
Orr, N, Dooly, C. "Imiphumela Yokuzivocavoca Isikhathi Esikhathini Sezifo Zezinhliziyo Zezifo Izingozi Zengozi: Ukuqhathaniswa Kweqembu Elibili." Imithi neSayensi Yezemidlalo Nokuzivocavoca May 2001.
Imihlahlandlela yomsebenzi womzimba wabaseMelika. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Kufinyelelwe: Meyi 13, 2013. http://www.health.gov/paguidelines/
Shaw KA, Gennat HC, O'Rourke P, Del Mar C .. "Ukuzivocavoca ngokweqile noma ukukhuluphala." Database Cochrane Yokuhlolwa Okuhlelekile 21 JAN 2009.