Ukuzivocavoca okulandelayo kuyisinyathelo esivela kuNqanaba lokuQala lokuPhumula lokuQala kokuQala , ngokuthatha isikhathi sokukhuphula nokukhuphula isikhathi sokufunda kumaminithi angu-30.
Ukuzibandakanya kokusebenza kuhilela ukushintsha ukuvivinya umzimba okuphakeme kakhulu ngezikhathi zokuphumula okuphansi. Ngokwengeza izikhathi eziphakeme kakhulu, ungakha ukukhuthazela futhi ushise amakholori amaningi. Lokhu kusebenza kungenziwa kunoma imuphi umshini we-cardio noma umsebenzi wangaphandle.
Ukungena Imiyalelo Yokusebenza YesiNqanaba 3
- Ngomunye 'umsebenzi obekiwe', sebenzisa izilungiselelo emshinini wakho (ukuhamba, isivinini, ukumelana, imigwaqo, njll) ukwandisa amandla. Kufanele usebenze ngaphandle kwendawo yakho yokududuza, kodwa hhayi kanzima ukuthi uzizwa unesizungu noma unesihloko esincane.
- Ukuze 'isethi yokuphumula' ngayinye, yehlise lezo zilungiselelo ezifanayo uze ubuyele ezingeni elilinganisiwe. Kufanele utholakale ngokuphelele ngaphambi kokusethwa komsebenzi olandelayo.
- Shintsha ngokwezinga lakho lokuzivocavoca.
- Amazinga we-RPE adalwe (Isilinganiso Sokusebenza Okucatshangwayo ) sisiza ukugcina ithrekhi yobukhulu bakho esikalini sika-1 kuya ku-10. Ngesikhathi sokuphumula uhlezi, hlala ujikeleze 4-5 RPE. Ngesikhathi sokusetha komsebenzi, uhambela kuze kube sezingeni elikhuni kakhulu 8. Kufanele ube nokuphefumla, kepha usakwazi ukukhuluma ngobunzima.
- Bheka udokotela wakho uma kukhona ukulimala noma izimo.
Ungasebenzisa futhi i- Calculator Rate Rate Calculator ukuze uqaphele ukuzivocavoca kwakho.
Isikhathi sokuqeqeshwa sokuqeqeshwa kweNqanaba 3 labaqalayo
| Isikhathi | Ukusheshisa / Ukunyuka / Ukuphikiswa | I-RPE |
| 5 Min. | Ukufudumala ngezinga elilula | 4 |
| 3 Min. | Ukusetha kabusha: Khulisa ijubane ukuze usebenze ngezinga elilinganiselwe | 5 |
| 1 imin. | Ukusetha Umsebenzi: Khulisa ukwehlisa / ukumelana ukuze usebenze kanzima kakhulu | 8 |
| 3 Min. | Ukusetha kabusha: Emuva kokuyisisekelo | 5 |
| 1 imin | Ukusetha Umsebenzi: Khulisa ijubane kokubili futhi uhambe / ukumelana ukuze usebenze kanzima. | 8 |
| 3 Min. | Ukusetha kabusha: Emuva kokuyisisekelo | 5 |
| 1 imin. | Ukusetha Umsebenzi: Khulisa ijubane ukuze usebenze kanzima kakhulu | 8 |
| 3 Min. | Ukusetha kabusha: Emuva kokuyisisekelo | 5 |
| 1 imin. | Ukusetha Umsebenzi: Khulisa ukwehlisa / ukumelana ukuze usebenze kanzima kakhulu | 8 |
| 3 Min. | Ukusetha kabusha: Emuva kokuyisisekelo | 5 |
| 1 imin. | Ukusetha Umsebenzi: Khulisa ijubane kokubili futhi uhambe / ukumelana ukuze usebenze kanzima | 8 |
| 5 Min. | Khuphuka phansi ngokuhamba ngezinga elikhululekile | 4 |
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-30 |
Amazinga okuthuthukiswa okuveziwe okwenza lokhu kusebenza
I-RPE 4: Ungumzamo onzima wokulinganisela, ukuphefumula okunzima kodwa usakwazi ukuqhuba ingxoxo egcwele nomuntu oseduze nawe ku-gym noma u-buddy wakho osebenzayo.
I-RPE 5: Manje uyazi ukuthi uyazivocavoca futhi ujeziswa okuningi, kumzamo wokulinganisela.
kodwa usakwazi ukuxoxa nabantu abakuzungezile, kuhlanganise nalabo bantu abakhathazayo abadlula kuwe emthonjeni.
RPE 8: Umzamo omkhulu. Ngakho konke ongakwenza ukunikeza impendulo lapho u-buddy wakho ebuza ukuthi uyahamba kanjani. Kufika kanjani lejubane kunzima kakhulu kunakho? Ungagcina lokhu kuhamba isikhathi esifushane, ngakho-ke into enhle senza umzuzu owodwa kuleli zinga.
Uma usuqhuba kahle ngalokhu ubude bokuzivocavoca, ungandisa inombolo yakho yomsebenzi isethi kancane kancane. Kungcono ukukhuphula kuphela ngo-10% ngesonto ukugwema ukulimala noma ukucindezeleka. Ukwengeza umsebenzi onzima wemizuzu engu-3 elula / 1 ngomzuzu owodwa isetjenziswa isonto ngalinye ukulijamela itjhinga elihle khulu.