Nantoni na into oyithethayo, nangona ipropaganda yokuphila ngendlela enempilo, kunye nalo mfanekiso omncinane wenza umsebenzi wayo. Namhlanje, kuphela oyimfama kunye nentsimi ehlala kwidolophana, elahlekelwe kwihlathi le-taiga, akazi ukuba kwiprogram yokulahlekelwa kwesisindo, kubalulekile ukuba ungabandakanyi ukutya kuphela, kodwa uqeqesho lwezemidlalo oluqhelekileyo. Akuyona ingxaki yokukhetha ukutya, ngoku baninzi kakhulu kwaye banomdla kwaye bayasebenza. Kodwa kunye neprogram yoqeqesho yabasetyhini, kunzima kunzima, kwaye nangakumbi umsebenzi uya kuba nzima xa uza kufunda ekhaya. Ndincoma ukuqwalasela iinguqu ezimbini zeprogram yoqeqesho lokulahleka kwesisindo: kulabo bafazi abazange banike umzimba wabo ngokuqhelekileyo ngokomsebenzi kunye nabo baqeqeshelwa rhoqo, kodwa ngenxa yezizathu ezithile bayeke lo msebenzi.
Option 1
Ngoko ke, ukuba ungomnye walabo abawaziyo ngemidlalo ngokwabo, ngoko siyancoma ukuba uzame ukunciphisa ubunzima be-anaerobic workouts. Ezi qeqesho zinamandla kakhulu, kwaye ngoko ke ezinye zazo ziya kuba ngaphezulu. Ngoko ke, maantombazana abathandekayo, senza inkqubo yethu yoqeqesho yokulahleka kwesisindo ngokuhambelana nale ngongoma elandelayo.
- Ukufudumala: kufuneka kufake iimpawu ezininzi zokunweba kunye nemithwalo embalwa ye-aerobic, umzekelo, ukuhamba okulula kwemizuzu engama-2-3.
- Inxalenye ephambili: nanku nayiphi na imisebenzi yokuphakama okukhulu. Ingakwazi ukuqaqa intambo, ukuqeqeshwa kwiimimulators, nantoni na. Umgaqo oyintloko - ixesha elifanelekileyo kufuneka libe lincinci. Yithi, ugxininisa i-press, kwaye phakathi kweendlela uza kuziphumla emininzi imizuzu. Ngoku kuphumla ixesha akufanele kube ngaphezu kwemizuzwana engama-15-20 phakathi kokuzivocavoca. Ngendlela, ukuba ukhetha ukuqhuba njengolufudumalayo, ngoko unokuyeka, ugijime, kodwa kwisigqi esheshayo, njengokungathi uqhuba uphawu lweemitha ezili-100 ngexeshana, uze ubuye kwixesha elide. Kule meko, ixesha lokuhamba ngokukhawuleza kufuneka libe liphindwe kathathu ngaphezu kwexesha lomncintiswano we-sprint.
- Ukutshitshisa: ukuphefumula umoya, ukwenza isisindo sokulula nokuphumla. Ukuhamba ngokufanelekileyo nokuhamba ngokukhawuleza nokuphakamisa izandla.
Option 2
Ukuba awuzange uthinteke kwimidlalo ngaphambi kokuba usebenze ngobunzima be-anaerobic akukufanelanga, yenzani ukunciphisa i-aerobics yakho-ukugijima, ukubhukuda, ukudansa. Khawukhumbule ukuba ixesha lokuqeqesha akufanele libe ngaphantsi kwemizuzu engama-20, kwaye ngaphantsi kwama-3 ngeveki, kwakhona, akuyimfuneko - umphumo uya kuba mncinane. Kuyinto enqwenelekayo ukuncedisa imithwalo ye-aerobic ngemisebenzi yamandla - ukuze kungabi nje ukunciphisa umzimba, kodwa ukunika nomzimba omhle. Kwaye unokuzama ukwenza imisebenzi yogaga, baya kukwandisa ukuguquguquka kwaye bancede ukunciphisa umzimba. Ezi zinto zilandelayo zifunwa ukuba zenzeke kwiiseti ezi-4 zezihlandlo ezimbini, kodwa kufuneka uphefumle ngokunyanisekileyo.
- Isikhundla sokuqala (i-PI) sihlala esiswini, izandla zihlala kwisiqu. Siphakamisa intloko yethu kwaye sibheke phambili kwaye siphakamise imizuzwana engama-30, solule izandla zethu phambi kwethu kwaye, sincike kwiindawo zethu zokuphakamisa, siphakamise isifuba esisezantsi. Kule ndawo, kufuneka uhlale ixesha elide imizuzwana engama-30. Emva koko siqhubeka sicinga emgodleni kwaye solule ngasentla, sichitha iingqongqelo phantsi kwaye sigxininise kwiintendelezo, intloko iya kuphoswa. Ngoko sibambelela kwenye imizuzwana engama-30 size sibuyele kwi-IP.
- I-PI - iingalo zawela ngaphantsi kwebele, imilenze yahlukana kakhulu kwaye yaguqa ngamadolo. Siphakamisa izithende phantsi kwaye siphakamise phezulu, silungise imilenze yethu, sihambe ngokukhawuleza sisuka kwintwane. Ukuhlahlela kufuneka kwenziwe 10.
- I-IP - ilele phantsi, izandla phezu kwesiqu. Siphakamisa imilenze phezulu, sijijuba emadolweni ethu, sidonsa amadolo ethu entloko ngokusondeleyo. Siyabamba kule ndawo malunga nemizuzwana engama-30 kwaye senza "ibhark" ephakamileyo kunokwenzeka, sincede ngezandla zethu, yibambe ngale ndlela enye imizuzwana engama-30. Emva koko ugoba imilenze yakho uze ubuyele kwi-FE.
- I-IP - imilenze ibanzi ngokubanzi, umzimba uphazamiseka, izandla zihlala phantsi. Siphakamisa izikhwelo emva kokuba sivale uxinzelelo kwiimisipha, gcina njengale mizuzwana engama-30. Emva koko esi sikhundla senza ukuhlaselwa, kuvula unyawo olufanelekileyo kwaye ugoba umlenze wokunene, izandla zihlala phantsi emacaleni omabini onyawo. Sibambelele kule mizuzwana engama-30, kwaye siqondise, sondela phezulu, ngaphandle kokutshintsha isikhundla semilenze. Siphambanisa izandla zethu emva komva wethu kwaye simi njalo ngaloo mizuzwana engama-30.
Njengoko ubona, zombini iinkqubo zoqeqesho zokulahlekelwa kwesisindo zingenziwa ekhaya okanye kwindawo yokuzivocavoca.