Uma ungumuntu omusha wokuzivocavoca , kungenzeka ukuthi uzwe ngokuqeqeshwa kwesikhashana , indlela yokuqeqesha okushiya ngaphandle kwendawo yakho yokududuza isikhathi esithile bese ululame.
Okuhle ngokuqeqeshwa kwesikhashana ukuthi kunezindlela ezihlukahlukene zokwenza. Izindlela zokuzivocavoca ezithuthukisiwe ezingaphezulu zingasebenza ngamandla kakhulu, zingena endaweni ye- anaerobic energy lapho i-oksijeni ibhalwa khona.
Ukuqeqeshwa kwesikhashana sokuzivocavoca kuyathandwa kakhulu ngoba ukusebenza emazingeni aphezulu okuqina kukusiza ukwakha ukukhuthazela ngokushesha futhi kukusiza ukuthi ushise amakholori amaningi, okukhulu kakhulu ekulahlekeni kwesisindo .
Akukhona lokho kuphela, kodwa kwenza ukuqeqeshwa kwakho kube mnandi kakhulu. Esikhundleni sokuhamba ngezinga elifanayo lomsebenzi wonke, uxuba izinto ezingenza ukuqeqeshwa kubonakale kufushane kunalokho.
Ukuqeqeshwa Kwesikhashana Sokuqala
Ungase uzibuze ukuthi ungayenza ukuqeqeshwa kwesikhashana uma ungesiwo umqeqeshi wezilwane futhi impendulo inguyebo. Abaqalayo bangathola okuningi ekuqeqesheni isikhashana.
Akukona nje kuphela ongashintsha ukusebenza kwakho, okwenza kube mnandi kancane, unike umzimba wakho ithuba lokujwayela ukusebenza nje kancane kancane.
I-upshot nguwe, usebenza kanzima isikhathi esincane kakhulu, okwenza kube nokuzivocavoca okukhululekile. Kungcono kakhulu kunokungena ekusebenzeni isikhathi eside noma, ngakolunye uhlangothi, uzama ukusebenza ngamandla kakhulu ubude bokuzivocavoca kwakho.
Umsebenzi wakho wokuvala isikhashana
Ukusebenza okulandelayo kuyindawo enhle ukuqala uma uqala. Kungamaminithi angu-21 ubude futhi kufaka phakathi izikhathi zokusebenza ezikuphoqele kancane kancane endaweni yakho yokududuza.
Lokhu kusho ukuthi ngeke ube nokuphefumula noma okudabukisayo, kodwa uvele uzikhandle kancane, indlela ephelele yokwakha isisekelo se-cardio esiqinile ukuze uthole impilo enhle nokulahlekelwa isisindo.
Izinto ezidingekayo
Ukuzivocavoca kuboniswa besebenzisa i- treadmill ngezinguquko ngesivinini futhi uhambe, kodwa ungasebenzisa noma imuphi umshini ozikhethelayo noma uthathe ukuqeqeshwa ngaphandle.
Umqeqeshi we-elliptical noma ibhayisikili elimilayo kukhona ukukhetha okuhle futhi, kodwa ungenza futhi ukuhamba okusheshayo, ukugijima noma ukujikeleza ngaphandle.
Vele usebenzise izikhathi zokusebenza ukuze ukwandise ijubane lakho, uhambe futhi / noma ukumelana kuye ngokuthi hlobo luni lomsebenzi owenzayo.
Imiyalo
- Ukusetha komsebenzi: Ngomsebenzi ngamunye, sebenzisa izilungiselelo emshinini wakho (ukuhamba, isivinini, ukumelana, imigwaqo, njll) ukwandisa amandla. Ngaphandle, ukwandisa isivinini noma uthole intaba. Kufanele usebenze ngaphandle kwendawo yakho yokududuza, kodwa hhayi kanzima ukuthi uzizwa unesizungu noma unesihloko esincane. Kuyinto encane engakhululekile.
- Ukusetha kabusha : Amasethingi e-'khethiwe 'ngayinye, wehlise lezo zilungiselelo ezifanayo, noma wehla / wehle ukukhuphuka ukuze uvivinya ngaphandle kuze kube yilapho usubuyela esimweni esilinganiselwe. Kufanele utholakale ngokuphelele ngaphambi kokusethwa komsebenzi olandelayo.
- Shintsha ijubane nokuqina ngokusho kwezinga lakho lokuzivocavoca: Uma ungakakulungeli ukuphakama okuphezulu, kuwukuhlakanipha ukuhamba ngamandla okhululekile ngayo. Ngokufanayo, uma lokhu kungabonakali okwanele kuwe, zizwe ukhululekile ukusheshisa noma ukwandisa ukugxila noma ukumelana.
- Qaphela ukuqina kwakho : Izinga lamazinga okuzikhandla okubonwayo (RPE) akhona ukukusiza ukugcina ithrekhi yobukhulu bakho esikalini sika-1 kuya ku-10 kulokhu ishadi lokuzikhandla elibonwayo . Ngesikhathi sokuphumula uhlezi, hlala u-4 kuya ku-5 ku-RPE. Ngesikhathi sesethi yomsebenzi, hlala u-5 kuya ku-6 RPE. Akukho umehluko omkhulu phakathi komsebenzi nokuphumula, uvele ufuna ukusebenza kancane ngesikhathi sezinhlelo zokusebenza.
- Bheka udokotela wakho uma kukhona ukulimala noma izimo.
Ungasebenzisa futhi isisindo sokubala senhliziyo yakho kanye / noma ukuhlolwa kwenkulumo ukuze uqaphele ukuzivocavoca kwakho.
| Isikhathi | Umqali Wokuqalisa Umsebenzi we-Cardio - Amaminithi angu-21 | I-RPE |
| 5 iminithi | Ukufudumala ngezinga elilula. Vele uqale lula lapha futhi kancane kancane ukwandise amandla akho ngokuhamba ngokushesha, ukwandisa ukugxila noma ukwandisa ukumelana. Lesi yisikhathi sokuthi umzimba wakho ufudumele futhi ulungele lokho okuzayo. | Izinga 3-4 |
| 3 iminithi | Ukusetha Ukuphumula : Ukwandisa ijubane lakho kusuka ekufudumeni futhi ukwandise ukwehlisa u-1%. Gcina ijubane elilinganiselwe. Kufanele uzizwe sengathi udlala umzimba, kodwa kufanele ukwazi ukuqhuba ingxoxo. | Izinga 5 |
| 1 iminithi | Ukusetha Umsebenzi : Khulisa ukwehlisa u-1-3% ukuphakamisa izinga lokuqina. Kufanele uzizwe ushintsho oluncane ngamandla akho, ukuphefumula kancane futhi nje kancane ungakhululekile. Ungakwazi ukuphakamisa ukugxila ngaphezulu uma ungazizwa umehluko. | Izinga 6 |
| 3 iminithi | Ukusetha kabusha: Nciphisa isivinini sakho futhi uhambe ukwehlisa isilinganiso senhliziyo yakho emuva ezingeni elikhululekile. Akudingeki ukuba kube izilungiselelo ezifanayo njengasekuphumuleni okudlule. | Izinga 5 |
| 1 iminithi | Ukusetha Umsebenzi : Ukwandisa isivinini sakho se-3-5 futhi ukwandise ukuhamba kwe-1-2% ukukhulisa amandla. Zizwa ukhululekile ukulungisa lezi zilungiselelo ukuze usebenze ngamandla okuphakanyisiwe. | Izinga 6 |
| 3 iminithi | Ukusetha kabusha: Nciphisa isivinini sakho futhi uhambe ukwehlisa isilinganiso senhliziyo yakho emuva ezingeni elikhululekile. | Izinga 5 |
| 5 iminithi | Nciphisa ijubane lakho futhi uhambe kancane kakhulu ekuhambeni okunethezeka kakhulu ukuze uphole phansi. | Izinga 3-4 |
Uma usulungele ukuqhubekela phambili, ungamane ungeze omunye umsebenzi omisiwe / ukuphumula usethe isibhangqwana. Uma ufuna ukuqhubeka, engeza enye wabeka umsebenzi ngamunye noma umsebenzi owodwa ngesonto.
Zama lolu hlobo lokuqeqesha isikhashana neminye imisebenzi ukuze ushintshe izinto, uthuthukise ukukhuthazela kwakho futhi usize ushise amakholori amaningi. Lokhu kwanda okuqhubekayo esikhathini sokuzivocavoca kwakho kuzokuvumela ukuba ungene kahle kangcono ngaphandle kokusebenza kanzima ukuze uqale ukugwema ukusebenza.