Esinye sezici ezilula zokuqala uhlelo lokuzivocavoca senza isinqumo sokwenza. Ngokuvamile, kukhona okukukhuthazayo ukwenza ushintsho empilweni yakho.
Mhlawumbe wazama ezinye izibhulu futhi zaziqinile noma mhlawumbe unezinto ezikhuphuka - Ukuhlangana kabusha esikoleni esiphakeme, umshado, noma omunye umcimbi lapho ungabona abantu ongabonanga khona isikhathi esithile.
Kungakhathaliseki ukuthi yikuphi, uyashukumiswa , ujabule futhi iphutha elisha, elincane kakhulu ukwanele ukukukhuthaza.
Khona-ke ingxenye ebanzi ifika. Uqala kuphi? Ungabeka kanjani uhlelo owaziyo ukuthi luzokusebenzela?
Futhi uma wenza, ulandela kanjani?
Kunolwazi oluningi kakhulu lapho, lungadanisa kakhulu ukuthola ukuthi ungaqala kuphi.
Lo mhlahlandlela Wokuqalisa Osheshayo wezinsuku ezingu-30 uthatha umsebenzi wokuqagela kuwo, ukunikeza uhlelo lwesinyathelo nesinyathelo sokuzivocavoca okuzokwenza uqale endleleni efanele yokuqina, impilo, nokulahlekelwa kwesisindo.
Ukuqalisa
Ukuhlela nokulungiselela kubalulekile uma usanda kuqalisa ngokuzivocavoca, kodwa ukuze uphumelele, udinga ukukhula okunye.
Uma ukhula ngokwengeziwe, kulula ukuhlala ushukumisekile futhi leso sikhukhula siza ngesenzo. Kuhle ukuzindla ngemigomo yakho yokulahlekelwa isisindo , cabanga ngesisusa futhi usebenzise ukuzibophezela kwakho ekuzivocavoca.
Lezo zindlela zengqondo ziyasebenza kulo lonke uhlelo.
Kodwa-ke, kukhona okumele kuthiwa ngokuthatha isenzo manje, ngaphambi kokuba ucabangisise kakhulu kudonsa amandla akho. Kulula ukuchitha isikhathi esiningi kakhulu ucwaninga, ufunda, futhi uhlolisisa kunokuba wenze ngempela umsebenzi.
Lo mhlahlandlela Wokuqalisa Osheshayo Lwezinsuku ezingu-30 ukunikeza nje lolo hlobo lwesinyathelo ngokusebenza okulula, okuqhubekayo okuzokusiza ukuthi uthole okuningi ngenyanga yakho yokuqala yokuzivocavoca.
Isinyathelo 1: Qopha Izindlela Zakho
Lokhu akudingekile, kunjalo. Abanye abantu bangase bafune ukulandelela izinombolo zabo, ikakhulukazi uma umgomo wakho ukulahlekelwa isisindo. Ukulinganisa ngezinga kungenye indlela yokulandelela inqubekelaphambili yakho, kodwa ukuthatha izilinganiso zakho kuzokunika ulwazi oluthe xaxa.
Isibonelo, ungase ulahlekelwe amasentimitha ngisho noma isisindo sakho sesisindo asishintshi. Uma kunjalo, ukuqapha izilinganiso zakho njalo emva kwamasonto ambalwa kungakutshela ukuthi, empeleni, uyanciphisa phansi.
Isinyathelo sesibili: Thola ukusula kweDokotela wakho
Uma kukhona ukulimala, izifo noma izimo noma kukhona kunoma yimiphi imithi, khuluma nodokotela wakho ukuqinisekisa ukuthi kulungile ukuzivocavoca. Eminye imithi ingathinta ngempela izinga lenhliziyo yakho, ngakho-ke kubalulekile ukwazi ukuthi lokho kungase kuhlobene kanjani nokusebenza kwakho.
Isinyathelo 3: Lungiselela Ukusebenza Kwakho
Ukusebenza kwe- cardio kufakwe ohlelweni kuklanyelwe ukwenziwa kunoma imuphi umshini we-cardio. Uma ukhetha eminye imisebenzi (isib. Ukugijima, ukuhamba ngebhayisikili, amavidiyo omzimba, amakilasi wokuzibandakanya eqenjini ), khetha enye inketho esikhundleni.
Ukuze uthole amandla, uzodinga imishini ethile:
- Ama-dumbbells ahlukeneyo - Ukuzivocavoca okunye kudinga izisindo ezilukhuni abanye abazodinga ukukhanya noma isisindo. Zama ukuba ne-range yama-dumbbells. Kwabesifazane, 3 kuya ku-12 noma ku-15 lbs futhi, ngamadoda, ama-5 kuya kwangu-20 noma ngaphezulu kwe-lbs.
- Ibhola lokuzivocavoca
- Umshini
Kuzosiza futhi ukuba ufunde okuyisisekelo sokuqeqeshwa kwesisindo, ikakhulukazi ukuthi ungakhetha kanjani isisindo sakho .
Isinyathelo 4: Ukuqeqeshwa kwakho kokuqala kwe-Cardio
Khetha noma imuphi umshini we-cardio (i-treadmill, i-elliptical, ibhayisikili, i-stairstepper, umshini wokugubha , njll.), Uyibeke kwimodi ye-manual bese uthola ijubane lakho elifudumele.
Ngokuningi komsebenzi, uzoshintsha izilungiselelo (ukuhamba, isivinini, ukumelana, izimpande, njll.) Njalo ngemva kwemizuzu embalwa ukusebenza ezingeni elilinganiselwe , ukuphela ngokuphelile phansi bese usebenzisa ishadi elenzelwe ukusebenza ukuze usebenze ukuphakamisa amazinga wokuqina.
Lo msebenzi uhlelwe ngempela ukuze uthole umqondo wokuthi i-cardio izwa kanjani emzimbeni wakho.
Zizwa ukhululekile ukushintsha izilungiselelo futhi ulungise ukusebenza ukuze uvumelane nalokho okudingayo.
- 5 imizuzwana - Vumbela ngezinga elilula elilinganiselwe Izinga lokuthuthukiswa eliveziwe: 4
- Iminithi elingu-5 - Isisekelo sokuqala: Ukwandisa isivinini, ukwehlisa kanye / noma ukumelana ukuze ungaphandle kwendawo yakho yokududuza, kodwa ukwazi ukukhuluma. Ukusebenza okuveziwe: 5
- 2 amaminithi - Khulisa ukuhamba kwakho, ukumelana kanye / noma imigwaqo kuze kube yilapho usebenza kanzima kunokwesisekelo. Ukusebenza okuveziwe: 6
- 3 amaminithi - Nciphisa ukuhamba kwakho, ukumelana, ukugwedla noma isivinini emuva kokuqala. Ukusebenza okuveziwe: 5
- Iminithi elingu- 1 - Yandisa ukwehlisa kwakho, ukumelana kanye / noma imigwaqo kuze kube yilapho usebenza kanzima kunokwesisekelo. Ukusebenza okuveziwe: 6
- Amaminithi angu-4 - Ncipha ukuncipha, ukumelana, izimpande kanye / noma isivinini emuva ezingeni elilinganisiwe. Ukusebenza okuveziwe: 4
Ingqikithi yesikhathi sokusebenza: Amaminithi angu-20
Ukuzikhandla kokusebenza
Ngemuva kokuzivocavoca kwakho, hamba phakathi kwalawo 8 umzimba ophelele .
Unosuku lwakho lokuqala, manje yisikhathi sokuhlela isonto lakho lokuqala lokusebenza. Nasi umqondo wokuthi ungahlela kanjani ukusebenza kwakho kokuqeqeshwa kwe-cardio namandla.
Iviki Lokuqala
Usuku 1
Usuku 2
Kulo msebenzi, uzokwenza isethi esisodwa sezinsuku ezingu-15 zohlelo olulodwa olubalwe ngezansi, ukuphumula kancane phakathi kokuzivocavoca njengoba kudingeka. Vakashela ukuqeqeshwa okuyisisekelo esiyisisekelo samandla omzimba wesimiso ngesinyathelo ngesinyathelo ngasinye.
- Amabhola weBhola
- Ama-Lunges asekelwe
- I-Pushups eguquliwe
- Imizila ye-Dumbbell
- Ama-Press Press
- Amakhekhe we-Bicep
- Hamba Izandiso
- I-Crunches kuBhola
- Izandiso Emuva
Khumbula ukuthi kuvamile ukuba nesifo ngemuva kokuphakamisa izisindo okokuqala, noma uma sekuyisikhathi eside. Uma uthola ukuthi unzima kakhulu ngosuku olulandelayo, kungase kudingeke uthathe usuku lokuphumula olwengeziwe futhi ubuyeke amandla ekusebenzeni kwamandla ngesikhathi esizayo.
Usuku lwesithathu
Namuhla uzokwenza le- 20-Minute Cardio njengosuku lokuqala, olulandelwa umzimba ophansi uhlanganisa kufakwe kulo msebenzi ophansi wokuPhuthukisa umzimba .
Usuku 4
Ukuzikhandla kwamhlanje, uzobhekana nalezi zimo ezilandelayo, ubambelela ngamunye ukuphefumula okungu-3-5. Buka isinyathelo esigcwele ngeziqondiso zesinyathelo ku- Morning and Evening Yoga .
- Catch Catch Stretch
- Ukunikwa kwelanga
- I-Hanging Back Back
- I-Warrior I
- I-Warrior II
- I-Triangle eguquliwe
- I-Spine Twist
- I-Corpse Pose
Usuku 5
Ukuzivocavoca kwanamuhla kuhilela ukuzivocavoca okuyisisekelo okwenzile ngoSuku 2. Njengangaphambili, yenza isethi 1 yezintambo ezingu-15 zokuzivocavoca ngalunye, ukuphumula kancane phakathi kokuzivocavoca njengoba kudingeka. Uma uzizwa kulula, ungafaka esinye isethi noma usebenzise izisindo ezinzima kakhulu.
Usuku 6
Ukuzivocavoca kwe-cardio namhlanje kuhilela ukushintshanisa amasethi omsebenzi (ukusebenza ngamandla) nokuphumula kusetha usebenzisa le Ishadi Lokuthuthukiswa Eliveziwe ukuhlola ukuqina kwakho. Lokhu kusebenza kungenziwa kunoma imuphi umshini we-cardio. Vakashela umsebenzi wokuvala isikhashana sokuqala ukuze uthole imiyalelo eningiliziwe.
- I-5 Min : Vumbela ngezinga elilula. Ukusebenza okuveziwe (PE): 4
- I-Min : Ukusetha Ukuphumula - Khulisa ijubane nokumelana / uhambe ezingeni elilinganisiwe. I-PE: 5
- I-Min : Ukusetjenziswa komsebenzi - Khulisa ukuthambekela, ukumelana kunye / namarampu 1-5% ukuphakamisa izinga lokuqina. I-PE: 7
- I-Min : Ukusetha kabusha. I-PE: 5
- I-Min : Ukusetha Umsebenzi. I-PE: 7
- I-Min : Ukusetha kabusha. I-PE: 5
- I-Min : Iphule phansi. I-PE: 4
NgoSuku 1, uqedile ukuqeqeshwa kwakho kokuqala. Phakathi neviki 1, usuqedile isonto eligcwele le-cardio, amandla nezimo zokuzivumelanisa nezimo futhi manje usulungele ukwakha kulowo mpumelelo ngokusebenza okunzima kakhudlwana.
Khumbula ukuthi ama-schedule kuphela iziphakamiso. Ungase ufune i-cardio encane, izinsuku eziningi zokuphumula, noma ungase ufune ngisho nokunamathela okufanayo okungeziwe ngesonto. Thatha lolu Qala Oluqala Lwezinsuku ezingu-30 njengendawo yokuqala futhi ulungise isimiso ukuze kuhambisane nalokho okukusebenzelayo.
Iviki 1
- Usuku 1 : I- 20-Minute i-Cardio
- Usuku 2 : Ukuqeqeshwa Okuyisisekelo Samandla
- Usuku lwesithathu : 20-Minute i-Cardio
- Usuku 4 : Yoga eyisisekelo
- Usuku 5 : Amandla ayisisekelo
- Usuku 6 : Izikhathi zokuqala
Isonto 2
Phakathi nesonto 2, uzoqhubeka nesimiso esifanayo, kodwa uthuthuke nezinguquko ezimbalwa ukuze uhlale unselele.
Nge-cardio yakho, uzokwenza okufanayo nokusebenza okunezinyanga ezi-5 ukuze ukhuthaze futhi ukwandise isikhathi sakho sokuzivocavoca. Ukusebenza kwamandla akho okuqeqeshwa kwamandla kufaka phakathi ukuzivocavoca okufanayo, kodwa uzobe wenza amaqoqo amabili okuzivocavoca ngalunye ukuze ungeze kakhulu.
Shintsha ukusebenza okudingekayo ukuze uvumelane nezinga lakho lokuzivocavoca nemigomo.
- Usuku 1 : 25-Minute i-Cardio
- Usuku 2 : Ukuqeqeshwa Okuyisisekelo Samandla - Yenza umsebenzi ngamunye ngezinqola ezimbili zezintambo ezingu-15, ukuphumula imizuzwana engu-20-30 phakathi kwamasethingi.
- Usuku lwesithathu : Izikhathi zokuqala - Izinga 2
- Usuku 4 : Yoga eyisisekelo
- Usuku lwesi-5 : Ukuqeqeshwa okuyisisekelo esiyisisekelo - Yenza umsebenzi ngamunye ngezinqola ezimbili zezintambo ezingu-15, ukuphumula imizuzwana engu-20-30 phakathi kwamasethingi.
- Usuku 6 : 25-Minute i-Cardio
Isonto 3
Kule sonto, izinguquko ezisebenzayo zakho zihamba kakhulu ngokusebenza okuphezulu kwe-cardio, isimiso esisha nesinselele samandla kanye nokusebenza okusha kwe-yoga ukuze uzame.
Ukusebenza kwakho kwe-cardio kukhuphuka kusuka kumaminithi angu-25 kuya emaminithini angu-30 futhi ukuqeqeshwa kwesikhashana kukuthatha kumazinga aphakeme kakhulu kunakuqala.
Umkhuba wamandla uhlanganisa ukuzivocavoca okusha nezisindo ezinzima. Khumbula, uma lezi zinguquko zizwa ngokushesha kakhulu, gcina ukusebenza okufanayo uma nje udinga. Uma beqala ukuzizwa belula, uyazi ukuthi usulungele ukuqhubekela phambili ekusebenzeni okunzima nakakhulu.
- Usuku 1 : 30-Minute i-Cardio
- Usuku 2 : Umqali Wokuqala Amandla Omzimba Wonke - Izinga 2 - Yenza umsebenzi ngamunye ngeqoqo elingu-1 lezinsuku ezingu-15.
- Usuku lwesithathu : Izikhathi zokuqala - Izinga 3
- Usuku lwesine : Yoga kuBhola
- Usuku lwesi-5 : Isiqalo Sonke Amandla Omzimba - Izinga 2 - Yenza umsebenzi ngamunye for 1 set of 15 reps.
- Usuku 6 : I- 30-Minute i-Cardio
Liviki 4
Ngamaviki amathathu okusebenza ngaphansi kwebhande lakho, uzogcina isimiso sakho sangaphambilini ngezinguquko ezimbalwa ukuze ugcine izinto ezithakazelisayo.
Uzoqhubeka nokusebenza kwe-cardio yakho yeminithi engu-30, kodwa zama isimiso esisha sokuvala isikhashana esenza ukwenza izinguquko eziningi njalo kulo lonke umsebenzi.
Ukusebenza kwamandla akho kuhlala okufanayo, kodwa uzofaka inselele yesibili inselela imisipha yakho futhi uqhubeke nokuqhubeka.
- Usuku 1 : 30-Minute i-Cardio
- Usuku 2 : Umqali Ophelele Amandla Omzimba Wonke - Izinga 2 - Yenza umsebenzi ngamunye ngezintambo ezimbili zezintambo ezingu-15, ukuphumula imizuzwana engu-20-30 phakathi kwesethi
- Usuku lwesithathu : Ukusebenza okuphakathi kwesikhathi - L evel 3
- Usuku lwesine : Yoga kuBhola
- Usuku lwesi-5 : Umqali Ophelele Amandla Omzimba Wonke - Izinga 2 - Yenza umsebenzi ngamunye ngezinqola ezimbili zezintambo ezingu-15, ukuphumula imizuzwana engu-20-30 phakathi kwamasethingi.
- Usuku 6 : I- 30-Minute i-Cardio
- Usuku lwama-7: Landelela Intuthuko Yakho - Lesi yisikhathi esihle sokurekhoda izilinganiso zakho nezinye izibalo ezibalulekile ukuhlola inqubekelaphambili yakho.
Liviki 5 nangemuva
Ngamaviki amane okusebenza okuphelile, kubalulekile ukulondoloza ukukhula okusebenze kanzima ukudala. Okukhethwa kukho okulandelayo kuzokusiza ukuthi uqhubeke endleleni yakho enempilo yokwenza umsebenzi kuqala ekuphileni kwakho.
Kusuka lapha, kufanele ube nomqondo wokuthi umzimba wakho uphendule kanjani ekuzivocavoca kanye nokuthi ungakanani ongasisingatha, ngokomzimba nangokwengqondo.
Kungumqondo omuhle ukugcina iphephabhuku lokuzivocavoca ukuze ukwazi ukulandelela ukusebenza kwakho bese uthole umbono jikelele wokuthi izinto zizwa kanjani. Ukwazi ukuthi ukuphikisana nokuthi nini ukubuyela emuva into oyifunayo nge-experience.