Ukuziqhenya ngokusebenza kwakho okujwayelekile kwe- elliptical ? Mhlawumbe yisikhathi sokushintsha.
Hlanganisa Ukuzivocavoca Kwakho Ngezikhathi Ezihlukene
Ukuqeqeshwa kwe- interval trainer elliptical yilokho okudingayo ukulungisa izinto, ukushisa ama-khalori amaningi, futhi wenze umsebenzi wakho ube mnandi kakhulu.
Nakhu ukuthi kusebenza kanjani: Uzokwenza ngezikhathi ezingu-7 zokuphakama okuphezulu kuzodinga ukuba ukwandise amazinga wokumelana wakho emininini eminithi engu-1 kuya kweyesi-2.
Umgomo wakho ukuthola ukushaya kwenhliziyo yakho bese ufika ku-Level 7 noma ku-8 kulokhu okulinganiselwe ukuphumelela kwesilinganiso.
Phakathi kwekhasi ngalinye eliphakeme kakhulu, uzothola isikhathi sokutakula cishe amaminithi angu-1 noma amabili ukuvumela izinga lokushaya kwenhliziyo yakho liwe, uthinte umoya, futhi ulungele isikhathi esilandelayo. Ufuna ukusebenza ngaphandle kwendawo yakho yokududuza, kodwa hhayi kanzima ukuthi uzizwe uphefumula.
Ukuqapha
Bheka udokotela wakho uma unempilo, ukulimala, noma ezinye izinkinga ezivimbela ukuvivinya umzimba.
Kanjani
- Qala ngokufudumala futhi kancane kancane ukwandise amandla akho, kungaba ngejubane, ukumelana, noma kokubili kuze kube yilapho usebenza ngesivinini esilinganiselwe, noma mayelana neNqanaba 4-5 kulokhu okulinganiselwe Ukulinganisa Isilinganiso.
- Yenza isikhawu ngasinye njengoba sibonisiwe, ukwanda noma ukunciphisa ukumelana ukusebenza emsebenzini okuphakanyisiwe okubonwayo.
- Amazinga wokumelana kuphela iziphakamiso, ngakho-ke khetha izinga elikusebenzelayo futhi libuyele emuva uma uzizwa usebenza kanzima kakhulu.
- Qedela nge-cool phansi bese ulula.
| Isikhathi | Ukuphikiswa / Izinga | Ukusebenza okuveziwe |
|---|---|---|
| 5 iminithi | Ukufudumala ngokumelana nokulula | 4 |
| 1 iminithi | Ukwandisa i-Res kuya ku-Level 4-5 | 5 |
| 1 iminithi | Yandisa i-Res kuya ku-Level 8-10 | 7-8 |
| 2 iminithi | Nciphisa ku-Level 4-5 | 5 |
| 2 iminithi | Yandisa i-Res kuya ku-Level 8-10 | 7-8 |
| 1 iminithi | Nciphisa ku-Level 4-5 | 5 |
| 1 iminithi | Ukwandisa i-Res kuya ku-Level 9-11 | 8 |
| 2 iminithi | Nciphisa ku-Level 4-5 | 5 |
| 2 iminithi | Yandisa i-Res kuya ku-Level 8-10 | 7-8 |
| 1 iminithi | Nciphisa ku-Level 4-5 | 5 |
| 1 iminithi | Ukwandisa i-Res kuya ku-Level 9-11 | 8-9 |
| 2 iminithi | Nciphisa ku-Level 4-5 | 5 |
| 2 iminithi | Yandisa i-Res kuya ku-Level 8-10 | 8 |
| 3 iminithi | Izinga 5 - Umbuso oqinile | 6 |
| 1 iminithi | Nciphisa ku-Level 4-5 | 5 |
| 2 iminithi | Yandisa i-Res kuya ku-Level 8-10 | 8 |
| 2 iminithi | Nciphisa ku-Level 4 | 5 |
| 4 iminithi | Izinga 5 - Umbuso oqinile | 6 |
| 5 iminithi | Ukuphumula phansi - ijubane elilula | 4 |
| Ingqikithi yesikhathi sokusebenza: iminithi engama-40 |
Into eyodwa okufanele ucatshangelwe yukuthi, njengoba umsebenzi uqhubeka, uzokhathala futhi ngeke ukwazi ukusekela izinga elifanayo lokumelana. Umqondo uwukuzama ukuhlala ezingeni elifanayo isikhathi ngasinye kodwa, uma uthola kude kakhulu endaweni yakho ye-aerobic, kuze kube lapho uphefumula khona, wehlisa ukumelana kwakho njengoba kudingeka.
Ukuqeqeshwa kwesikhashana, ngencazelo, kuklanyelwe ukukukhipha endaweni yakho yokududuza ukuze usebenze kanzima, kodwa isikhathi esincane nje. Ufuna ukucabanga ukuthi unzima kanjani ukusebenza isikhathi esibekiwe. Isibonelo, uma isikhawu somsebenzi singamaminithi owodwa, kungenzeka ukuthi usebenze ezingeni eliphezulu kunalokho, uthi, isikhawu somsebenzi wamaminithi amabili.
Ngokufanayo, izikhathi zokutakula kufanele zikushiye uzizwe ulungele ukusebenza okulandelayo. Uma usuphefumula kanzima uthathe isikhathi esengeziwe sokubuyiselwa.
Okokugcina, ungayeki ukufudumala noma ubunikazi. I-warm-up ikuvumela ukuba ukwandise kancane kancane imfudumalo emisipha yakho ukuze umzimba ulula. Ibhokisi livumela umzimba wakho ubuyele lapho ukhona ngaphambi kokuba uqale. Cabanga njengomvuzo wakho womsebenzi okwenziwe kahle kanye nesikhathi sokuphefumula futhi ucabange ngokuzivocavoca kwakho.