Uqeqesho lokunyamezela lukhono olubaluleke kakhulu olucinge ngalo lonke ixesha xa ufanele uhambe umgangatho ophezulu. Nangona kunjalo, oku akunjalo nakwimeko kuphela xa isakhono esinokuba luncedo. Ukongezelela, ukuqeqeshwa amandla okunyamezela kukuzivocavoca, kunye nokuzivocavoca kwe-aerobic yithuba elihle lokukhupha amanqatha amancinci kwaye ivelise izihlunu zibe yindawo enhle, ekhuselekileyo.
Inkqubo yoQeqesho loQeqesho
Kubalulekile ukuqonda ukuba ukuqeqeshwa kwamandla kunye nokunyamezela kusekho imisebenzi emibini. Ngoko ke, ungabandakanyi kwi-training schedule yamandla akho, ukuba unquma ukwenza uqeqesho ngokunyamezela. Kungcono ukuvumela ukuba batyelele kwishedyuli yakho.
Ukunyamezela ukunyamezela kunokuba malunga nantoni na uhlobo lokuzivocavoca:
- ku sebenza;
- intambo yokuqaqa;
- ukuhamba ngebhayisikili okanye ukuqhuba kwibhayisikili yokumisa;
- umqeqeshi we-elliptical okanye uhamba ngezitepsi;
- iiklasi kwi-aerobics, isinyathelo se-aerobics, slide i-aerobics kunye nezinye iintlobo zemisebenzi efanayo.
Ukuba ucinga ukuba xa uqhuba okanye uhamba ngebhayisikili, ubeka ixesha loqeqesho, mhlawumbi kuwe kuya kuba yinto ethandekayo kakhulu. Nangona, ukuba amandla akho abuthathaka, kungcono ukuya kwiklabhu yezempilo, apho i-motivation eyongezelelweyo yimali oyisebenzisileyo ekuthengeni ukubhalisa, kodwa kule ngxaki kunzima ukuqeqesha ukunyamezela. Le mveliso ifanelekile kuphela ekuqalekeni, ukuba isetyenziswe kwizixinzelelo kwaye ufumane ukukhuthazwa okongeziweyo ekuphuhlisweni.
Ukuphindaphinda koqeqesho
Ngokuqhelekileyo, ukuphuhlisa ukunyamezela kunokwenza usebenze kathathu ngeveki, rhoqo ukwandisa ixesha loqeqesho.
Nangona kunjalo, ukuba ukhetha, umzekelo, usebenza, unokwenza ngokuzenzekelayo rhoqo ekuseni, ushiye kuphela iveki ukuphumla. Ukuba ngelo xesha uziva uzilungele ngokwakho, umzimba wakho uye waqonda kakuhle ireyithi ephakanyisiweyo. Nangona kunjalo, oku akuyimfuneko, ingakumbi ukuba usebenzise ukuqeqeshwa kwamandla kangangoko ngeveki kusihlwa.
Ubude bexesha loqeqesho
Ukuba ubambe iqhaza ekusebenziseni i-aerobic, kubalulekile ukunyusa rhoqo umthwalo nge-10% ngeveki (kubalulekile ukulawula ukuphawula ngexesha lokuqeqesha-akufanele kube ngaphezu kwama-80% exabiso eliphezulu kwixesha lakho).
Makhe sibone umzekelo wokusebenza. Usuku lokuqala loqeqesho luya kukwanela ukuhamba kweminithi eyi-10 (jonga u-pulse ngexesha lokuqeqesha, kufuneka libe phezulu kunexesha eliqhelekileyo ngo-20-30%). Akudingeki ukuba usebenze ngokukhawuleza, khetha uhambo oluzolileyo uze uhambe, unamathele kuso. Ukuhlaziya ngokukhawuleza okanye ukukhawuleza, kodwa ungayeki phambi kokuba ixesha lidlule (ngaphandle kokuba, ngokuqinisekileyo, uziva kakubi).
Ngeveki ezayo, unokwandisa ixesha elifanelekileyo ukuya kwi-11-12 imizuzu, kwaye ngoko njalo ngeveki ukuphakamisa ibha yakho ngo-10-15%. Yenza ixesha lokugijima ukuya kwi-40-50 imizuzu.
Uqeqesho lokunyamezela: ukuchasana
Njengawo nawuphi na uhlobo lomsebenzi wokuzilolonga, ukuvuthwa kwe-aerobic, okulungele ukuqeqeshwa kokunyamezela, kunempawu ezichasayo. Olu luhlu lubandakanya:
- izifo zesimo senhliziyo;
- izifo zenkqubo yokuphefumula;
- izifo kunye neentsholongwane zentsholongwane kunye nexesha leveki ezintathu emva kokuphulukana;
- Ukunyaniseka (kwimeko yokunyanyisa, nayiphi na into ebalulekileyo yomzimba iyaphikisana);
- izifo zomlenze kunye namalungu;
- ukuphuka kwezitho kunye nezinye ukulimala okukhulu;
- ukukhubazeka okanye umbono ongaphumeleli.
Ngaphambi kokuba uqale, qhagamshelana nogqirha wakho, ingakumbi ukuba unesifo esingapheliyo.