Izikhathi zindlela enhle yokuphakamisa izinga lenhliziyo yakho ngokuqhuma okukhulu. Uzothatha isinyathelo esiphakanyisiwe kusukela kuNqanaba Lokuqala Lokusebenza Lokungena Ekuqaleni 1 . Lo msebenzi uthatha ukuphakama phezulu futhi wandisa isikhathi sokuzivocavoca imizuzu engu-25.
Ukuzibandakanya kokusebenza kuhilela ukushintsha ukuvivinya umzimba okuphakeme kakhulu ngezikhathi zokuphumula okuphansi. Ngokwengeza izikhathi eziphakeme kakhulu, ungakha ukukhuthazela futhi ushise amakholori amaningi.
Ukuqeqeshwa kungenziwa kunoma imuphi umshini we-cardio noma umsebenzi wangaphandle. Ungayisebenzisa ku-treadmill, umqeqeshi we-elliptical, umshini wokuzivocavoca noma enye imishini ye-gym cardio. Ngisho lula, thatha ngaphandle ngaphandle kokuhamba, ukuhamba okuhamba phambili, ukuhamba ngebhayisikili noma ukudoba.
Imiyalo yokuqeqesha
- Ngomunye 'umsebenzi obekiwe', sebenzisa izilungiselelo emshinini wakho (ukuhamba, isivinini, ukumelana, imigwaqo, njll) ukwandisa amandla. Ukuzivocavoca ngaphandle, ukwandisa ijubane lakho noma uthole intaba noma izitebhisi ongeza ngazo. Kufanele usebenze ngaphandle kwendawo yakho yokududuza, kodwa hhayi kanzima ukuthi uzizwa unesizungu noma unesihloko esincane.
- Ukuze 'isethi yokuphumula' ngayinye ihle, wehlise lezo zilungiselelo ezifanayo, wehla noma wehle phansi kuze kube yilapho usubuyela esimweni esilinganiselwe. Kufanele utholakale ngokuphelele ngaphambi kokusethwa komsebenzi olandelayo.
- Shintsha ubukhulu ngokwezinga lakho lokuzivocavoca. Uma ungakhululekile okwamanje ezingeni le-6 noma le-7, ungenza izikhathi ezingeni eliphansi lokuzikhandla. Noma kunjalo, qhubeka nokulandelana okulula / okunzima.
- Amazinga we-RPE adalwe (Isilinganiso Sokusebenza Okucatshangwayo ) sisiza ukugcina ithrekhi yobukhulu bakho esikalini se-1 - 10. Ngesikhathi sokuphumula uhlezi, hlala ujikeleze 4-5 RPE. Ngesikhathi sesethi yomsebenzi, hlala u-7 RPE. Akukho umehluko omkhulu phakathi komsebenzi nokuphumula, uvele ufuna ukusebenza kancane ngesikhathi sezinhlelo zokusebenza. Izinga le-5 linye lapho uphefumulela kanzima futhi ukujuluka, futhi ngezinga lesi-7 ungase ungathandi ukukhuluma okuningi ukuthukumeza ngempela.
Ungasebenzisa futhi i- Calculator Rate Rate Calculator ukuze uqaphele ukuzivocavoca kwakho.
| Isikhathi | Ukusheshisa / Ukunyuka / Ukuphikiswa | Ukuzikhandla |
| 5 Min. | Kulungele | 3-4 |
| 4 Min. | Ukusetha ukuphumula: Ukwandisa ijubane kusuka efudumele-up futhi ubeke ukunyuka okungenani u-1%. Gcina ijubane elilinganiselwe. Lona isisekelo sakho. | 5 |
| 1 imin. | Ukusetha Umsebenzi: Khulisa ijubane futhi ukhulise ukugxila, ukumelana kanye / noma imigwaqo. Kufanele usebenze kanzima futhi uthole kunzima ukukhuluma. | 7 |
| 4 Min. | Ukusetha kabusha: Emuva kokuyisisekelo | 5 |
| 1 imin. | Ukusetha Umsebenzi: Khulisa ijubane futhi ukhulise ukugxila, ukumelana kanye / noma imigwaqo. | 7 |
| 4 Min. | Ukusetha kabusha: Emuva kokuyisisekelo | 5 |
| 1 imin. | Ukusetha Umsebenzi: Khulisa ijubane futhi ukhulise ukugxila, ukumelana kanye / noma imigwaqo. | 7 |
| 5 Min. | Khuphuka kancane kancane, ijubane elilula | 3-4 |
Ukuqapha
Hlala uxoxisana ngokuqala uhlelo olusha lokuzivocavoca nodokotela wakho uma unomonakalo noma izimo zezokwelapha ezingapheli. Ezimweni eziningi, uzokujabulela. Kodwa udokotela wakho angase afune ukuqapha izimpendulo zakho kumishanguzo eduze noma uqaphele okudingeka uzithathe.
Qinisekisa ukuzijwayeza ngezilungiselelo nokusebenza kwe-treadmill, elliptical, noma enye imishini ngaphambi kokuyisebenzisa. Akudingeki ukuba ubaleke ngemuva bese uzilimaza! Ngaphandle, gwema ukugijima ukugijima noma ukuhamba ngebhayisikili - izikrini phansi futhi uqiniseke ukuthi ungazwa ithrafikhi nomsindo omude.