Ukuzivocavoca kwabaqalayo
Iningi lethu cishe alikwazi ukuhamba okungaphezu kosuku ngaphandle kokuzwa okuthile ngokuzivocavoca ngoba nje mhlawumbe elinye lamathuluzi amahle kakhulu okumele silwe nokukhuluphala , ezinye izinhlobo zomdlavuza , isifo sikashukela ... uhlu luqhubeka nokuqhubeka .
Ngezinye izikhathi ukudideka yilokho okusho ngempela ukuzivocavoca. Yiziphi izinhlobo zemisebenzi okufanele uyenze? Ungabeka kanjani uhlelo lokuzivocavoca oluhambisana nempilo yakho, imigomo, isimiso, kanye nesimo somzimba?
Kungakanani okwanele?
Ngezansi uzothola ukuwohloka okuphelele kokuzivocavoca kanye nazo zonke izingxenye ozodinga ukusetha uhlelo lokuqeqeshwa oluhlangabezana nazo zonke izidingo zakho.
Izinzuzo Zokuzivocavoca
Kuhlale kuwumqondo omuhle ukuzikhumbuza ngazo zonke izinto ezimangalisayo ukuzivocavoca okungakwenzela zona , kokubili ngokomzimba nangokwengqondo.
Akugcini nje ukugqugquzela ukukhumbula ukuthi kungani kubaluleke kakhulu, kusiza ukuguqula ukuzibophezela okudingeka uvuke nsuku zonke futhi uhambise umzimba wakho.
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6 Izici ze-Fitness ezihlobene noMakhono ukuthuthukisa ukusebenza kwezemidlalo
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Kungabizwa yi-Gym? Nazi izinyathelo eziyisithupha zokuzivocavoca njengePro
Into emangalisayo ngokuzivocavoca ukuthi awudingi okuningi ukuthola izinzuzo. Ngisho nje imizuzu embalwa ngosuku ungathuthukisa impilo yakho nenhlalakahle yakho. Nazi ezinye izinto zokuzivocavoca ezingakusiza ukuzenza:
- ukuncipha emsimbeni
- ukunciphisa ukucindezeleka
- ukukhulula izimpawu zokucindezeleka nokukhathazeka
- ukunciphisa ingozi yesifo senhliziyo kanye nezinhlobo ezithile zomdlavuza
- khuthaza imizwa yakho
- ukukunika amandla amaningi
- sikusize ulale kangcono
- ukwandisa amathambo
- qinisa inhliziyo namaphaphu
- thuthukisa izinga lakho lokuphila
- thuthukisa ukuzethemba kwakho
Cabanga nje ngakho. Ukuzivocavoca yinto eyodwa ongayenza nsuku zonke ukuthi uzozizwa ulungile ngaso sonke isikhathi. Ngisho noma kuhamba ngeminithi emizuzu emihlanu nje kuphela, uzothuthukisa impilo yakho futhi wenze okuthile okuhle emzimbeni wakho.
I- FITT Principle
Kunemigomo eyisisekelo elawula umhlaba wokuzivocavoca, futhi ukwazi kwabo kungakusiza ukuthi usethe futhi usebenzise izingxenye ezahlukene zokuzivocavoca kwakho.
I-FITT yindlela elula yokukhumbula izinto eziguquguqukayo ongayisebenzisa ukuze ugweme amapulangwe futhi ugcine umzimba wakho uphonse inselelo:
- Ukuvama - ukuvame kangakanani ukuzivocavoca
- Ukuqina - ukuthi usebenza kanzima kangakanani
- Isikhathi - usebenzise isikhathi esingakanani
- Thayipha - uhlobo lokuzivocavoca owenzayo (isib. Ukugijima, ukuhamba, njll)
Uma usebenza ngamandla, isikhathi, kanye nemvamisa, umzimba wakho uzothuthuka (futhi ubizwa ngokuthi i- Training Effect ) futhi uzoqala ukubona izinguquko esisisindo sakho, amaphesenti omzimba womzimba , ukukhuthazela kwe-cardio, namandla. Uma umzimba wakho ulungisa amazinga akho e-FITT wamanje, sekuyisikhathi sokuphatha omunye wabo.
Isibonelo, uma uhamba kathathu ngesonto imizuzu engu-20 futhi uyeke ukubona ukuthuthukiswa, ungashintsha uhlelo lwakho ngendlela eyodwa noma ngaphezulu:
Imvamisa - Engeza usuku olulodwa lokuhamba.
Ukuqina - Engeza ukuqhuma okufushane kokugijima, ukuhamba ngesivinini, noma ukuqeqeshwa kwezintaba.
Isikhathi - Engeza imizuzu engu-10 kuya kwemi-15 ngesikhathi sakho sokujwayelekile sokusebenza.
Thayipha - Yenza umsebenzi ohlukile, njengokuhamba ngebhayisikili, ukubhukuda, noma ukuvivinya umzimba.
Ukushintsha noma yikuphi kwalokhu kuguquguquka njalo emavikini amane kuya kwangu-6 kungakusiza ukuthi ugcine lokho kuqeqeshwa kuya khona.
Ukuphikiswa Okuqhubekayo ( Isiqondiso Esiqinelayo )
Ukuze uthuthukise amandla akho, ukukhuthazela, nokuqina, kufanele ukwandise imvamisa, amandla, nesikhathi sokusebenza kwakho. Indlela elula yokugqugquzela umzimba wakho ukuzama imisebenzi ehlukile. Uma uvame ukuhamba esitokisini, zama ukugibela ibhayisikili ezosebenzisa imisipha ehlukene futhi ikuvumele ukuthi ushise amakholori amaningi. Uma ngabe wenza ama- biceps curls anama-dumbbells, shintsha ku-barbell.
Okucacile
Lesi simiso yilokho okuzwakalayo. Kusho ukuthi ukusebenza kwakho kufanele kube okuqondile emigomeni yakho. Uma uzama ukuthuthukisa izikhathi zakho zokugijima, kufanele ugxile ekusebenzeni kwejubane. Uma umgomo wakho oyinhloko nje kumpilo, ukuqina, nokulahlekelwa isisindo, kufanele ugxile emandleni omzimba wonke , i- cardio , nokudla okunempilo.
Qinisekisa ukuthi ukuqeqeshwa kwakho kufana nemigomo yakho.
Ukuphumula nokubuyiswa
Nakuba sivame ukugxila ekuzivocavoca okuningi ngangokunokwenzeka, ukuphumula nokuphumula nakho kubalulekile ekufinyeleleni ukulahlekelwa kwesisindo sakho kanye nemigomo yokufaneleka . Ngenkathi ungakwazi njalo ukwenza i-cardio nsuku zonke (nakuba ungase ufune ukuphumula emva kokusebenza okunamandla kakhulu), kufanele ube okungenani usuku lokuphumula phakathi kokusebenza kokuqeqeshwa kwamandla. Qinisekisa ukuthi awusebenzi imizimba efanayo izinsuku ezimbili ulandelana ukuze unike umzimba wakho isikhathi sokudinga nokuphumula.
Imihlahlandlela Yokuzivocavoca
I-FITT Principle ikusiza ngombono obanzi wokuzivocavoca, kodwa ukuze uthole lowo mzimba onamandla, ofanelekile, udinga izici ezintathu ezinkulu. Lokhu kufaka phakathi i-cardio, ukuqeqeshwa kwamandla, nokuqeqeshwa okuguquguqukayo. Ukuba nazo zonke lezi zici kukunika uhlelo olulinganiselayo lokuzivocavoca oluzokusiza ukwakha amandla nokukhuthazela ngenkathi usebenzisa ukuguquguquka, ukulinganisela nokuzinza.
Ukwazi imihlahlandlela yesakhi ngasinye kuzokusiza ukuthi usethe uhlelo oluhle lokuzivocavoca.
Iziqondiso ze-Cardio
Ukuzivocavoca kwe-Cardio yinoma yisiphi isenzo somculo esenziwa ngokuqhubekayo futhi singabandakanya imisebenzi efana nokuhamba , ukugijima , ukuvivinya umzimba, ukuhamba ngebhayisikili, ukubhukuda nokudansa.
I-Cardio iqinisa inhliziyo namaphaphu, yandisa ukukhuthazela nokushisa ama-calories, okusiza ukuthi ulahlekelwe isisindo. Ngenkathi kufanele uhlale unamathele ohlelweni lwe-cardio oluhambisana nezinga lakho lokuzivocavoca, iziqondiso ezijwayelekile zokuzivocavoca kwe-cardio zihlanganisa:
- Ukuze uthole izinzuzo zezempilo, yenza i-cardio ngokumangalisayo imizuzu engu-30 ngosuku, izinsuku ezinhlanu ngesonto NOMA i-cardio enamandla 20 imizuzu ngosuku, izinsuku ezintathu ngesonto.
- Ukuze ulahlekelwe isisindo, ungase udingeke wenze imizuzu engu-60 kuya kwangu-90 yomsebenzi izinsuku eziningana ngesonto.
Ukusebenza ngamandla okulinganisela kusho ukuthi usebenza kepha usakwazi ukukhuluma, okuphathelene neNqanaba 5 kulokhu okulinganiselwe ukulinganisa .
Khumbula ukuthi ungaphinde uhlukanise ukusebenza kwakho lonke usuku futhi uthole imiphumela efanayo.
Izinsiza ze-Cardio
- I-Cardio 101
- Ukusebenza kwe-Cardio
- I-Cardio yabaqalayo
Iziqondiso Zokuqeqesha Amandla
Ukuqeqeshwa kwamandla kungenye indlela yokuzivocavoca eyenza umzimba ngendlela ehlukile kune-cardio. Ngokuqeqeshwa kwamandla, uphakamisa izisindo (ama-dumbbells, ama-barbells, ama- resistance bands , imishini, njll) ukuqinisa imisipha, amathambo nezicubu ezixhumene.
Ukuqeqeshwa kwamandla kubaluleke kakhulu ekulahlekeni kwesisindo njenge-cardio. Ngokuphakamisa izisindo, ukwakha izicubu ezinamahloni ezinomzimba, okuphakamisa umzimba nokunciphisa amafutha omzimba- uma nje ubheka ukudla kwakho kwekhalori.
Iziqondiso ezijwayelekile zokuqeqeshwa kwamandla yizi:
- Khetha izivivinyo eziyisishiyagalombili kuya kwezingu-12, ezibhekiswe kumaqembu amakhulu ama-muscle ( umzimba ophansi , isifuba , emuva , amahlombe , ama- biceps , ama- triceps , ne- abs ).
- Kwabaqalayo, yenza isethi esisodwa sezinyanga eziyisishiyagalolunye kuya kwezingu-16 zokuzivocavoca ngalunye ukukhathala. Ukuzivocavoca okuphambili kungenza amasethingi amabili kuya kwamathathu.
- Qeqesha iqembu ngalinye lezinhlanzi ezimbili kuya kwezintathu izinsuku ezingahambisani nesonto.
- Sebenzisa umsebenzi ngamunye ngokusebenzisa uhla lwawo olugcwele lokunyakaza futhi usebenzise ifomu elihle.
Izinsiza Zokuqeqesha Amandla
Izikhombandlela Zemihlahlandlela
Ngesikhathi ukuthungwa kuvame ukuzivocavoca kakhulu, kungenye yezinto ezibaluleke kakhulu ukusigcina sibambe njengoba sikhula. Futhi, ngokungafani nokucindezeleka kwe-cardio nokuqeqeshwa kwamandla, kuphumula futhi kuzwakala kuhle.
Ukwehlisa kungenziwa nganoma isiphi isikhathi kulo lonke usuku, kodwa kubalulekile ukusula emva kokusebenza kwakho, ikakhulukazi uma unezindawo ezinomlando eziqinile. Imihlahlandlela yokweluleka yilezi:
- Sula imisipha yakho uma efudumele (ngemva kokufudumala kwakho noma, nakakhulu, emva kokuzivocavoca kwakho).
- Ingabe i-Static isolula ngokugxila ezindaweni eziqinile, njengezintambo eziphansi futhi eziphansi.
- Nciphisa ubuncane bezinsuku ezimbili kuya kwezintathu ngesonto. Ngcono nakakhulu kungaba njalo nsuku zonke.
- Lula ngaphakathi kokuhamba kwakho kokuhamba. Ukwehlisa akumele kuphumele.
- Bamba isondlo ngasinye ngamasekhondi angaba ngu-15 kuya kwangu-30 bese wenza izinhlangothi ezimbili kuya kwezine zokulula.
Ungakhohlwa ukuthi ukusebenza kwe-yoga kuyindlela enhle kokubili ukuthungatha umzimba wakho ngesikhathi esifanayo ukwakha ukukhuthazela nokukhuthaza ukuphumula nokunciphisa ukucindezeleka. I-Pilates iphinde ikhuthaze ukuguquguquka kwemvelo kanye namandla amakhulu kanye nokuzinza. Zombili lezi zenzo zihlanganisa kakhulu umkhuba wokuqeqeshwa kwe-cardio nokuqinisa amandla.
Ukuvumelana nezimo, i-Yoga, ne-Pilates Resources
Ukubeka konke ndawonye
Yonke yale mihlahlandlela inhle, kodwa ubeka kanjani uhlelo oluphelele lokuzivocavoca lapho uthola i-cardio yakho, amandla, nokuguquguquka konke ngesikhathi esisodwa?
Kunezindlela eziningi zokusetha isimiso, kodwa lesi sampula isimiso sibonisa ukuthi ungaqala kanjani uma uqala:
| Usuku 1 | Usuku 2 | Usuku lwesithathu | Usuku 4 | Usuku 5 | Usuku 6 |
| I-20-Minute Cardio Ukunciphisa Umzimba Ophansi | Amandla Omzimba Wonke Ukunciphisa umzimba wonke | Phumphuka noma Sula | I-20-Minute Cardio Ukunciphisa Umzimba Ophansi | Amandla Omzimba Wonke Ukunciphisa umzimba wonke | Phumphuka noma Sula |
Okuningi mayelana nokusetha uhlelo oluphelele .
Ukuzivuselela Ekuzivocavoca
Nakuba kubalulekile ukwazi iziqondiso zokuqala zokusebenza kanye nesimiso, isinyathelo esibaluleke kakhulu ekuqaliseni isimiso sokuvivinya umzimba sihlola umqondo wesisusa. Ngaphandle kwalokho, zonke izeluleko emhlabeni ngeke zenze okuhle.
Kubalulekile ukukhumbula ukuthi isisusa asikwenzeki nje. Kuyinto eniyenzayo eyenzeka nsuku zonke. Uma unezizathu eziningi zokuzivocavoca, uzohlale ukhona okuthile okuzokuhambisa, ngisho nalapho ukukhuthazwa kunzima ukufika. Ingxenye eqondile yokuzivocavoca iqalisa. Uma ungathola lokho kude, uzuze ingxenye yengxabano. Ezinye imibono:
- Khumbuza ngemigomo yakho yokulahlekelwa isisindo .
- Cabanga ngesenzakalo esizayo ukuze ulungele (umshado, iholide, njll).
- Cabanga ukuthi uzodinga amandla angakanani ukuze uthole izinto eziningi ezenziwe.
- Cabanga ukuthi ukhululekile kanjani uzozizwa ngemuva kokuzivocavoca.
- Cabanga ngesikhatsi sakho sokuzivocavoca isikhathi njengesikhathi esisodwa ongase ufike kuso usuku lonke.
- Khumbuza ukuthi uyozizwa kanjani okuhle ngokulandela.
- Zethembise umvuzo wokuqeda ukuqeqeshwa kwakho.
- Cabanga ngazo zonke izifo nezifo ukuqeqeshwa kwakho kungakuvikela.
- Khumbuza ukuthi lokhu kuvivinya kuyadingeka ukuze ufinyelele umgomo wakho
Izinsiza Zokugqugquzela
- Ukuthola Ukugqugquzela Ukuzivocavoca
- Ukuhlala Uzinikele Ekuzivocavoca
- Izizathu Eziphezulu Eziyishumi Awudingi Ukuzivocavoca
- Ukulahlekelwa Isisindo Esiphumelelayo
Indlela engcono kakhulu yokuzivocavoca ukuqala ngento elula futhi efinyeleleka. Zama ukuhamba ngezinsuku ezimbalwa ngesonto futhi vumela ukuthi kube ngokwanele uze ulungele ukuzama imisebenzi eminingi. Into ebalulekile ukuhambisa umzimba wakho njalo ngangokunokwenzeka.
> Imithombo:
Umkhandlu waseMelika Wokuzivocavoca. (2003). Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition . I-San Diego, CA: i-American Council on Exercise.
UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. "Iziqondiso zomsebenzi we-2008 zoMzimba wamaMelika."