Okuqukethwe kwe-athikili
Ukuzivocavoca njalo kuwukutshala imali okuphephile esingakwenzela impilo yethu. Ngokushesha ngemva kokuqala ukuzivocavoca, uzobona izinzuzo futhi uzoqala ukuzizwa unokuthula futhi ujabule.
Kodwa ukulondoloza ukuvivinya umzimba okuvamile kuwumsebenzi onzima ngempela futhi kudinga ukuzimisela okuqinile. Ukwenza uhlelo oluhlelekile noluhleliwe kuyisinyathelo sokuqala nesibaluleke kakhulu ukuze silugcine isikhathi eside futhi ubone izinzuzo zalo.
Uma ufuna ukuqala ukujima kodwa ungazi ukuthi ungaqala kuphi, lesi sihloko ngesakho. Odinga ukukwazi ukuze uqale uhlelo lokuzivocavoca olujwayelekile kanye uhlelo lokufaneleka lwabaqalayokuyisihloko esihlokweni sethu.
Kuyini Ukuzivocavoca Futhi Kungani Kudingeka?
ukuvivinya umzimba njalo Kuye kwafakazelwa ukuthi kuthuthukisa kakhulu impilo yethu. Inzuzo enkulu ukuthi isiza ukufeza nokugcina isisindo somzimba esinempilo, ukulondoloza imisipha yemisipha nokunciphisa ingozi yezifo ezingapheli.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba kuthuthukisa isimo sengqondo nempilo yengqondo, kunikeza ubuthongo obungcono futhi kuthuthukisa impilo yocansi. Akugcini lapho.
Kuphinde kusigcine sinomfutho. Ngamafuphi, ukuzivocavoca kwengeza izinga ezimpilweni zethu futhi kushintsha ukuhamba kwezimpilo zethu.
Yiziphi Izinhlobo Zokuvivinya Ezivame Ukusetshenzwa?
Ezihlukahlukene, kuhlanganise izinhlobo zokuzivocavoca ine:
ukuzivocavoca kwe-aerobic
Ngokuvamile kwakha umnyombo wokuzivocavoca umzimba. Yenziwa ngokuhambisana ne-perpetual motion logic. Ngokwesibonelo; Imisebenzi efana nokubhukuda, ukugijima, nokudansa isesigabeni sokuzivocavoca kwe-aerobic.
izivivinyo zokukhuthazela
Lezi zivivinyo ezisiza ukwandisa amandla emisipha. Ngokwesibonelo; njengokuqeqeshwa kokumelana, i-plyometrics, ukuphakamisa isisindo nokugijima.
I-Gymnastics
Ukunyakaza komzimba okuyisisekelo kwenziwa ngaphandle kwemishini yokuzivocavoca nangesivinini esimaphakathi se-aerobic. Ngokwesibonelo; lunge, sit-ups, push-ups, pull-ups
ukuqeqeshwa kwe-high-intensity (HIIT)
Ukuzivocavoca okunamandla aphansi kulandelwa isikhathi sokuphumula esilandelwa ukuzivocavoca okuphezulu.
Ukuzivocavoca kwe-boot camp
Iqukethe amasekhethi anesikhathi, anamandla aphezulu ahlanganisa ukuzivocavoca kwe-aerobic kanye nokumelana.
ibhalansi umzimba
Iqinisa imisipha futhi ithuthukise ukusebenzisana komzimba. Izibonelo zifaka i-Pilates, i-tai chi, nokuzivocavoca kwesisu.
izivivinyo zokuguquguquka
Ivimbela ukulimala ngokuvikela imisipha ngemva kokuzivocavoca. Izibonelo zifaka i-yoga noma ukunyakaza kokuqina kwemisipha ngakunye.
Lezi zivivinyo zingenziwa ngazodwana noma zihlangene. Into ebalulekile ukuthola ukulingana okungcono kakhulu futhi ujabule. Ngale ndlela, amathuba okusimama ayanda.
Ungaqala Kanjani Ukujima?
Kunamaphuzu athile okufanele uwazi ngaphambi kokuthi uqale ukuzivocavoca. Lawa amaphuzu abalulekile okufanele uwacabangele mayelana nekhwalithi yokuzivocavoca kanye nempilo yakho;
Hlola impilo yakho
Kubalulekile ukuhlola impilo yomzimba ngaphambi kokuqala uhlelo lokuzivocavoca. Lokhu kubaluleke kakhulu kulabo abangaphezu kweminyaka engu-45 ubudala, kanye nalabo abangajwayele ukuvivinya umzimba.
Ukuhlolwa kusenesikhathi kuvumela isimo ukuthi sitholwe ngaphandle kwezinkinga phakathi nomsebenzi womzimba. Iphinde ikusize ukuthi uqhamuke nohlelo oluhambisana nezidingo zakho.
Yenza uhlelo futhi uzibekele imigomo enengqondo
Lapho unquma ukuvivinya umzimba njalo, yenza uhlelo olunemigomo ongayifinyelela. Engeza izinyathelo ezilula ohlelweni lwakho kuqala.
Ngokwesibonelo; Uma inhloso yakho kuwukugijima i-5km run, ungaqala ngokwenza uhlelo oluhlanganisa ukugijima okufushane. Njengoba uqeda lezi zikhathi ezimfushane, khulisa ibanga ngokuhamba kwesikhathi nokunye uze ufike kumakhilomitha angu-5.
Ukuqala emigomweni emincane kukhulisa ithuba lokuphumelela futhi ngesikhathi esifanayo, zonke izinyathelo ziyakugqugquzela.
kwenze umkhuba
Enye ingxenye yokuphumelela ngenkathi uzivocavoca ukunamathela ohlelweni. Uma ukujwayela futhi ukwenza njalo, kuzoba lula ukugcina uhlelo lwakho lokuzivocavoca ngokuhamba kwesikhathi.
Ukuzivocavoca ngesikhathi esifanayo nsuku zonke kuyindlela enhle yokuqinisekisa ukungaguquguquki. Ngokwesibonelo; Ungenza umkhuba ukuzivocavoca ngokuhlela umsebenzi wakho ngemva komsebenzi nsuku zonke.
Kungakanani Ukuvivinya umzimba okufanele Ukwenze?
Awudingi ukuba umsubathi okhokhelwayo, futhi awudingi ukuqeqesha amahora. Izincomo zokuvivinya umzimba zochwepheshe kulesi sihloko ziwukwenza okungenani imizuzu engu-150 yokuzivocavoca okusesilinganisweni kweviki ngalinye.
Ungakwazi ukumisa imizuzu engu-150 nganoma iyiphi indlela ofuna ngayo. Ngokwesibonelo; Ungasetha ubude besikhathi semizuzu engama-5 izinsuku ezi-30 ngesonto noma imizuzu engama-35-40 njalo ngolunye usuku.
Kuyadingeka ukuthi uqale kancane futhi ukhuphule umfutho njengoba izinga lakho lokufaneleka likhuphuka.
Nakuba umsebenzi womzimba uyadingeka empilweni, kuyadingeka futhi ukuvumela umzimba ukuba uphumule. Kumelwe uvumele umzimba ukuba ululame ekucindezelekeni kokuzivocavoca, ngaphandle kwalokho izimo ezingathandeki ezifana nokucindezeleka kwemisipha kungase kwenzeke.
Ukuzivocavoca ngokweqile kungawenza buthaka amasosha omzimba futhi kubangele izifo, ukungalingani kwe-hormonal, kwandisa ingozi yesimo sokucindezeleka nokukhathala okungapheli.
Isampula Lohlelo Lokuzivocavoca Lweviki Elilodwa
Ngezansi uhlelo lokuzivocavoca lwamasonto onke okulula ukululandela oluzothatha imizuzu engamashumi amathathu nanhlanu noma amashumi amane ngosuku, kungabikho okokusebenza okudingekayo. Ungalungisa uhlelo ngokuya ngeleveli yakho yokufaneleka futhi ulukhulise lube sezingeni lobunzima obufunayo.
UMsombuluko
Imizuzu engamashumi amane yokushesha noma ukuhamba ngokushesha
ULwesibili
usuku lokuphumula
ULwesithathu
Thatha uhambo olusheshayo imizuzu eyishumi. Bese uqedela amasekhethi alandelayo ngokuphumula kweminithi elingu-1. Hlehla ngokuhamba kwesikhathi.
Umjikelezo 1: 3 amasethi amaphaphu angu-10 emlenzeni ngamunye, ama-push-ups angu-10, ama-sit-ups angu-10
Umjikelezo 2: 3 amasethi ezitulo eziyi-10 zokuma, ukugxuma okungu-10, izikwele zomoya eziyi-10
ULwesine
usuku lokuphumula
ULwesihlanu
Imizuzu engamashumi amathathu yokugibela ibhayisikili noma ukugijima
ngoMgqibelo
usuku lokuphumula
ngeSonto
Uhambo olude noma ukugijima imizuzu engamashumi amane
Uhlelo lwamasonto onke olungenhla luyi bazoqala nje ukujima isibonelo esilula. Ungazakhela eyakho indlela yokuzivocavoca ngokusekelwe kulesi sibonelo.
Amathiphu ambalwa Wabasaqalayo Ukuzivocavoca
Okamanzi
Kuyadingeka ukuthi uphuze uketshezi usuku lonke ukuze ugcine amazinga e-hydration enempilo. Ukuphuza amanzi ngesikhathi sokuzivocavoca kubalulekile ukuze ugcine ukusebenza kwakho, ikakhulukazi esimweni sezulu esishisayo.
Naka ukudla kwakho
Kufanele ulandele uhlelo lokudla olulinganiselayo ukuze usekele uhlelo lwakho lokuzivocavoca. Amaqembu okudla okungokwemvelo abalulekile ekugcineni amandla akho kanye nokuthola inzuzo enkulu ohlelweni lokuzivocavoca.
Iqembu elibaluleke kakhulu ama-carbohydrates ngoba ondla imisipha yakho ngaphambi kokuzivocavoca. Ama-carbohydrate angemuva kokuzivocavoca nawo ayadingeka ukuze ugcwalise izitolo ze-glycogen futhi usize ama-amino acid ukuthi amunce ngaphakathi kwemisipha.
amaprotheni Iphinde ivikele imisipha yakho ekuwohlokeni ngesikhathi sokuzivocavoca, ilungise ukulimala kwezicubu futhi yakhe imisipha emisha. Ukudla amaprotheni athile ngemva kokuzivocavoca kusiza imisipha ukuthi ilulame ngokushesha.
Ukudla amafutha anempilo njalo kusiza ukushisa amafutha omzimba futhi konge amafutha emisipha ngesikhathi sokuzivocavoca, ukugcina izinga lakho lamandla.
Kufutfumeta
Kubalulekile ukufudumala ngaphambi kokuzivocavoca. Ukufudumala kusiza ukuvimbela ukulimala futhi kuthuthukise ukusebenza kwakho kwezemidlalo.
Iphinde ithuthukise ukuguquguquka futhi isize ukunciphisa ubuhlungu ngemva kokuzivocavoca. Ungakwazi ukufudumala ngokwenza ukunyakaza okulula kokuzivocavoca ohlela ukuwenza ohlelweni lwakho lokuzivocavoca. Ngokwesibonelo; njengokuhamba ngaphambi kokugijima...
Kupholisa phansi
Ukupholisa phansi kubalulekile futhi ngoba kuvumela umzimba wakho ukuthi ubuyele esimweni sawo esijwayelekile. Ukuchitha imizuzu embalwa upholisa phansi kukuvumela ukuthi ubuyisele ukujikeleza kwegazi okuvamile nokuphefumula futhi kungasiza nokunciphisa ubuhlungu bemisipha.
Yehlisa umoya, ukuzivocavoca kwe-aerobic Kuhlanganisa ukunyakaza okufana nokuhamba kancane ngemva kokufa noma ukwelula ngemva kokuqeqeshwa ukumelana.
lalela umzimba wakho
Uma ungajwayele ukusebenza nsuku zonke, ungachithi imikhawulo yakho kakhulu. Uma uzwa ubuhlungu noma ukungakhululeki ngenkathi uzivocavoca, yima futhi uphumule ngaphambi kokuba uqhubeke. Ukungazinaki ubuhlungu akuwona umqondo omuhle njengoba kungabangela ukulimala.
Yazi ukuthi ukusebenza ngokushesha nangokuzikhandla ngeke kuhlale kuletha inzuzo enkulu. Kufanele uchithe isikhathi uthuthuka ngohlelo lwakho lokuzivocavoca futhi ugcine isimiso sakho isikhathi eside.
Gcina ugqozi lwakho luphezulu
Ugqozi luyisihluthulelo sokwenza umkhuba ukuzivocavoca. Ungaxuba izinhlobo zokujima ukuze ukwenze kujabulise, njengakusibonelo sokujima esingenhla.
Ukujoyina ijimu noma amakilasi okuqina eqembu afana ne-yoga noma ama-pilates, ukwenza imidlalo yeqembu kuyimibono ejabulisayo yokwandisa ugqozi.
Ukusebenza eqenjini noma nomngane kukhulisa ukuziphendulela futhi kukusiza ukuthi uhlale unomdlandla.
Futhi, ukulandelela inqubekelaphambili yakho njengokugcina idayari yokuncipha kwesisindo nokunquma izikhathi zakho zokusebenza kuzokwandisa umkhiqizo wakho siqu.
Ngenxa yalokho;
Ukuqala uhlelo olusha lokuzivocavoca kungaba nzima. Ukuba nemigomo yangempela kuzokusiza ulondoloze uhlelo.
Kunezinhlobo eziningi zokuvivinya umzimba ongakhetha kuzo. Kufanele iqale kancane futhi ivumele umzimba ukuba uphumule. Kubalulekile ukudla ukudla okunempilo futhi uphuze amanzi njalo.
Imibhalo Okufanele Uyifunde
