Icandelo .1
Abantu abaninzi basanda kungena kwindawo yokuzivocavoca
Akukho kufundiswa kwabucala
Inkqubo ethile yokomelela ayicacanga
Unokuziqhelanisa kuphela "ngokungaboni" ngesantya sabanye abantu
Enyanisweni, uqeqesho luneseti epheleleyo yeenkqubo zenkqubo
Landela inkqubo yoqeqesho ukwenza umthambo
Ukuze ufumane umphumo ophindwe kabini ngesiqingatha somzamo
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Ukulungiselela
- § Khetha iimpahla ezifanelekileyo
Ingxowa yokuzivocavoca idinga ukuzisa izinto ezininzi, iimpahla ezifanelekileyo zemidlalo kunye nezicathulo, iingubo zangaphantsi ezicocekileyo, iitawuli, i-slippers, i-shampoo yeshawa, i-headphones, izitshixo zekhabhinethi!Kwabasetyhini, iimpahla zangaphantsi zemidlalo kufuneka zingalityalwa.Nceda uze nezixhobo zokukhusela zoqeqesho lobunzima obunzima.
- § Lungiselela uluhlu lweengoma eziguqukayo ozithandayo kwangaphambili
Kungcono ukhethe uluhlu lokudlala olumbalwa olulungele uqeqesho ngaphambi kokwenza umthambo.Kuyacetyiswa ukuba ufumane umculo okhawulezayo.Ayisiyiyo kuphela umculo onokunikezelwa ekuzilolongeni, unokuphucula ukusebenza kwakho kakuhle.
- § Gcwalisa amandla kunye nokufuma kwangaphambili
Ubuncinci imizuzu engama-30 ngaphambi kokuba wenze umthambo, kufuneka wongeze ukutya okuncinci ngokufanelekileyo, okunokukwenza uzive ungcono ngexesha lokuzilolonga kwaye uphephe iingozi ezifana neswekile yegazi ephantsi.
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Shushubeza
- § Nokuba loluphi na uqeqesho, kufuneka uzifudumeze phambi kokuba wenze imithambo.Ukufudumala kwangaphambili kunokuhambisa izihlunu kunye namalungu awo onke amalungu omzimba ukuze afumane i-lubrication yokufudumala ngokwaneleyo, ukuze izihlunu zifinyezeke ngokufanelekileyo, kwaye kunokukhawulezisa ukuhamba kwegazi emzimbeni ukuphepha ukwenzakala ngexesha lokuzilolonga.
- § Umthambo wokuzifudumeza awuthathi xesha lide:
1) Ukuzilolonga okulula kwe-aerobic kangangemizuzu emi-5 ukuya kweli-10 ukubila kancinci.
2）Ukuba kukho uqeqesho lwamandla ngolo suku, emva kokufudumala kwe-aerobic, yenza iiseti ezimbalwa zemithambo enobunzima obulula ukufudumala ngakumbi imisipha kunye namalungu omzimba.
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Qalisa uQeqesho
Iinkqubo zokomelela ngokubanzi zohlulwe zibe yimithambo ye-aerobic kunye ne-anaerobic exercise.Kuyacetyiswa ukuba wenze i-anaerobic kuqala kwaye emva koko i-aerobic, kuba uqeqesho lwamandla lufuna kakhulu ngokwasemzimbeni.Ukongeza, ngokweenjongo zoqeqesho ezahlukeneyo, ukwabiwa kwexesha kunye nezinto zoqeqesho nazo zahlukile.Kucetyiswa ukuba usebenzise amaxesha angama-3-4 ngeveki.
- § Kubantu abafuna ukulahlekelwa ngamanqatha
Ukuzivocavoca kwe-Aerobic kufuneka kubangele i-70% yexesha elipheleleyo.Ukubaleka, ukukhwela ibhayisekile, ukutsiba iintambo, ukubheqa, njl. njl. zezona ziphambili.Xa usenza umthambo we-aerobic, nikela ingqalelo ekuphefumleni ngokulinganayo kwaye ungangxami kakhulu.Kunconywa ukuba ixesha elipheleleyo liyi-30-40 imizuzu, kwaye unokuzama izixhobo ezahlukeneyo.
Umthambo we-Anaerobic kufuneka wenze i-30% yexesha elipheleleyo.Uqeqesho lwezixhobo kufuneka lusetyenziswe ikakhulu.Sebenzisa indlela echanekileyo yokunyakaza kunye nokufinyela kwemisipha.Ubunzima bunokuba lula, kwaye inani eliphezulu lokuphindaphinda kufuneka lilawulwe phakathi kwamaxesha angama-12-15.Kucetyiswa ukuba kugxininiswe kuqeqesho lwenkqubo.
- § Kubantu abafuna ukufumana izihlunu
Umthambo we-Anaerobic kufuneka wenze i-80% yexesha elipheleleyo.Uqeqesho lwamandla lolona gxininiso.Umgangatho wokuhamba kunye nenqanaba elichanekileyo lamandla emisipha kufuneka liphathwe kakuhle.Ubunzima bunokuba nzima.Khetha i-4-6 ukunyakaza koqeqesho kwilungu ngalinye lomzimba, amaqela angama-3-5, amaxesha angama-8-12.
Ukuzivocavoca kwe-Aerobic kufuneka kubangele i-20% yexesha elipheleleyo, ngokukodwa kwindlela yokuqhuba, ukuhamba ngebhayisikili, ukuhamba, njl., Kodwa ngokufanelekileyo ukwandisa isantya kunye nokunciphisa ixesha le-aerobic, imizuzu ye-20 ifanelekile.Ukuba i-sebum ayikho phezulu, yenza nje i-aerobics kabini ngeveki.
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UQeqesho lulonke Tmna
Kungakhathaliseki ukuba kukufumana i-muscle okanye ukulahlekelwa ngamanqatha, elona xesha lifanelekileyo loqeqesho lwabaqalayo yiyure eli-1.Ngokunyuka kobuchule bokuhamba kunye namandla, ixesha liyakwazi ukulungelelaniswa kancinci, kodwa kungcono ukuba ungadluli iiyure ezi-2.Ixesha lokuphumla phakathi kwamaqela amabini oqeqesho akufunekanga lidlule imizuzwana engama-90.
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Ukuzalisa Amanzi ngexesha lokuzilolonga
Ukubila ngexesha lokuzilolonga kuya kubangela ukuba umzimba ulahlekelwe ngamanzi amaninzi.Ngeli xesha, unokongeza inani elincinci lamanzi ngamaxesha amaninzi ngexesha lokuphumla.Musa ukusela kakhulu ngexesha ukuphepha ukungonwabi ngokwasemzimbeni.Ukuba uziva ukhathele, unokongeza i-glucose okanye ezinye iziphuzo zezemidlalo.
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Ukuzolula emva koMthambo
Ukuzolula emva kokuzilolonga kubaluleke njengokufudumeza umzimba phambi kokujima.Ayinakubumba imigca yezihlunu egqibeleleyo kuphela, kodwa iphinde igweme ukwenzakala okubangelwa kukuqina kwemisipha kunye nobuhlungu emva kokuzivocavoca.I-Static stretching yeyona ndlela iphambili.Ixesha lokuzolula malunga nemizuzu eyi-10..
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Hlamba emva kokujima
Ukomelela kudla ngokubila kakhulu;abantu abaninzi kakhulu bafuna ukuhlamba ebandayo emva koqeqesho.Nangona iingcali ezininzi zokuzilolonga zisebenzisa iibhafu ezibandayo ukunciphisa ukudumba komzimba, akukhuthazwa kubantu abaqhelekileyo (ukuqina koqeqesho oluphantsi) ngale ndlela, ukungaliqondi ixesha kunye nobushushu akulunganga nje ukuchacha, kodwa kuchaphazela ukujikeleza kwegazi, okukhokelela ekubeni ukungonelanga kwegazi kwingqondo, intliziyo kunye nezinye iindawo, ezibangela isiyezi, ubuthathaka kunye nezinye iimpawu.
Ngaphezu koko, kukho umahluko wobushushu ebusika.Kucetyiswa ukuba uphumle malunga nemizuzu engama-30 emva koqeqesho, kwaye emva kokuba umzimba ubuyele kurhulumente ngaphambi koqeqesho, hlamba ubushushu bamanzi kufutshane nobushushu bomzimba.
