Abantu abaninzi abazi ukuba zingaphi ngeveki kufuneka udlale imidlalo, kwaye kubaluleke kakhulu ukwakha isicwangciso soqeqesho ukuze izihlunu ziphumle kwaye umphumo wokuzivocavoca awunanto.
Kufuneka ungaphi ngeveki ukudlala imidlalo ukuze kubekho umphumo?
Okokuqala, machaze ukuba bonke abaqeqeshwe bangahlukaniswa ngamaqela amathathu aphezulu - i-cardio, amandla kunye nokwelula. Kulolu hlobo uhlobo lomsebenzi kukho imithetho ecacisa ukuba kaninzi kangakanani ngeveki ongayisebenzisa. Kufuneka zigcinwe ngempumelelo.
I-Cardio ifomu ecocekileyo inokusetyenziswa ngaphandle kwama-2-3 amaxesha ngeveki. Oku ngakwesokunene kuya kunika umphumo ofunwayo, kodwa akuyi kubangela ukukhathala nokugqithisa.
Uqeqesho lwamandla lungabelwa iintsuku ezi-4 ngeveki, ukuba izenzo ziyahanjiswa ukwenzela ukuba ii-workouts ezi-2 zabiwe kwiqela elinye leemisipha, kwaye iiklasi eziseleyo ziqeqeshwe ngabanye. Umzekelo, i-biceps, i-triceps, ibhinqa elingaphezulu eliphezulu kunye neeseshoni zokusasaza ngoMsombuluko noLwesihlanu, kwaye ukuqhuba "emilenzeni" kwenziwa ngoLwesithathu nangeCawa.
Ukunxibelelana kunokwenziwa imihla ngemihla. Kodwa kunengqiqo ukuqeqesha ubuncinane yonke imihla.
Zingaphi kangangeveki kufuneka usebenzise umzimba ukuze ulahlekelwe isisindo?
Ukunciphisa ubunzima, iingcali zincoma ukutshintsha i-cardio kunye nokuqeqesha umzimba. Abaqeqeshi bacebisa ubuncinane 2, kodwa kungekho ngaphezu kwezi-4 ngeveki kwiyure eli-1 ukunyamekela ukusetyenziswa kwamandla. Ngexesha elifanayo, isicwangciso sesifundo sinokulandelayo: okokuqala kufuneka uyenze ukufudumala (imizuzu eyi-10), ke uthathe ixesha lokusebenzisa (imizuzu engama-30-35), uze uthathe ixesha elifutshane (imizuzu 10-15). Kufuneka uqedele iseshoni ngokulula .
Zingaphi iiveki kwimidlalo enesicwangciso esinjalo, i-2 okanye ye-4 ixhomekeka kwisimo somzimba sokuqala somntu. Ukuba uqala, kufuneka uqale ngeeklasi ezimbalwa, ukwandisa ngokunyuka inani lokusebenzela ukuya kwi-4.
Kukho enye, indlela engasebenziyo yokulahlekelwa ubunzima. Kubonakala ngathi-iintsuku ezimbini ngeveki, imizuzu engama-35-40 inikwe i-cardio-employings, ngelixa ikhefu phakathi koqeqesho ubuncinane iiyure ezingama-24. Kwaye, ubuncinane iyure kwiintsuku ezingama-7, kufuneka usebenzise ukusetyenziswa kwamandla.
- NgoMvulo - uqeqesho lwe-cardio;
- NgoLwesibini ikhefu;
- NgoLwesithathu yikhefu;
- Uqeqesho lwesinelo;
- NgoLwesihlanu liphulo;
- NgoMgqibelo - i-cardio;
- NgeCawe ikhefu.
Ukuba ufuna, ungongeza esinye isifundo somandla. Kodwa musa ukukwenza kubaqalayo.