Abantu abahlukeneyo bakhetha iinkqubo ezahlukeneyo zoqeqesho, sinokukhetha inkqubo efanelekileyo yokuzilolonga ngokwethu ngokweenjongo zethu.
Ayikokuya kwindawo yokuzivocavoca kuphela ukuyokwenza umthambo kubizwa ngokuba sempilweni, ukuya kwindawo yokuzivocavoca ngenene kuya kucwangciswa ngakumbi, izixhobo ziphelele ngakumbi.Nangona kunjalo, oku akuthethi ukuba abantu abangenayo imiqathango yokuya kwindawo yokuzivocavoca umzimba, abanako ukwenza umthambo wokuqina.
Kukho iindlela ezahlukeneyo zokuzilolonga, kufuneka nje siphuhlise isicwangciso sokuqina komzimba esisifanelayo kwaye sibambelele kuso, ukuze sifezekise injongo kunye nesiphumo sokuzilolonga.
Abanye abantu bazilolongela ekhaya kwaye bathenge iibhendi ezilastiki, iidumbbells, iimathi zeyoga, imivalo, kunye nezinye izixhobo, ngokusisiseko ukufikelela kwikhaya kwijim yokuzilolonga.Kubafundi, abangenayo imali eyaneleyo kunye neemeko zokuthenga ikhadi lokuzilolonga okanye ukuthenga izixhobo zempilo, ke ibala lokudlala lesikolo liyindawo elungileyo yokuba umthambo.
1. Zifudumeze kuqala kwaye emva koko uqeqesho olusesikweni
Ngaphambi koqeqesho lokuzilolonga olusesikweni, kufuneka siqale uqeqesho olufudumeleyo, ukolula okuguquguqukayo, imisebenzi yamalungu omzimba kunye namaqela ezihlunu, kwaye ke iqela lokutsiba elivulekileyo nelivaliweyo okanye imizuzu eli-10 yokubaleka ukukhuthaza ukujikeleza kwegazi emzimbeni, ukuze umzimba ufudumala kancinci, ufumane imeko yezemidlalo, enokunciphisa umngcipheko wokonzakala kwezemidlalo kunye nokuphucula ukusebenza koqeqesho.
2. Uqeqesho lwamandla kuqala emva kwe-cardio
Xa kuziwa kuqeqesho lokufaneleka olusesikweni, kufuneka sikhumbule ukuba amandla okuqala kunye ne-cardio.Ukuqeqeshwa kwamandla ngexesha lobuninzi bomzimba womzimba, unokugxila ekuqeqesheni ubunzima, ukukhuthaza ukusetyenziswa kwe-glycogen, kunye nokuzivocavoca okusebenzayo kwemisipha yakho, ukuphucula umphumo wokwakhiwa kwemisipha.
Uqeqesho lwamandla kwaye emva koko umthambo we-aerobic, ngeli xesha ukusetyenziswa kwe-glycogen kuphantse, ukuthatha inxaxheba kwamafutha kuya kuphuculwa kakhulu, oko kukuthi, xa umthambo we-aerobic, ukuvutha kwamafutha kuya kuphuculwa.
Ukuzivocavoca kwe-Aerobic kwahlulwe kwi-low-intensity (ukuhamba, ukuhamba ngebhayisikili, ukugijima, ukukhwela, i-aerobics, ukubhukuda, ukudlala ibhola, njl.) inguqu kancinane ukusuka kwi-low-intensity exercise to high intensity, kunye nokuphucula ngokuthe ngcembe ukunyamezela kwabo ngokomzimba, ukomeleza umsebenzi we-cardiorespiratory.
Uqeqesho lwamandla luyacetyiswa ukuba luqale ngeentshukumo ezidibeneyo, ezinokuthi ziqhube uphuhliso lwamaqela amaninzi emisipha ngexesha elinye, abasanda kufika bangaba ne-dichotomized okanye uqeqesho lwe-trichotomized, kunye nabantu abanamava emva koko balungile ngoqeqesho lwe-five-dichotomized.
Ukuba injongo yakho yokomelela kukufumana izihlunu, ngoko ixesha loqeqesho lwamandla kwimizuzu engama-40-60, ixesha le-cardio lemizuzu engama-20 ukuya kwengama-30 inokuba, ukuba injongo yokuqina kwakho kukulahleka kwamafutha, ke ixesha loqeqesho lwamandla imizuzu engama-30 ukuya kwengama-40, ixesha le-cardio 30-50 imizuzu ingaba.
3. Yenza umsebenzi omhle wokwelula kunye nokuphumla, ukubuyiswa kweqondo lokushisa lomzimba, uze uye kwishawa
Emva koqeqesho lokufaneleka, kuya kufuneka wolule kwaye uphumle amaqela emisipha ekujoliswe kuyo ngaphambi kokuba uqeqesho olusemthethweni luphele.Musa ukuya kwishawa ngokukhawuleza emva koqeqesho lokufaneleka, ngeli xesha amajoni omzimba ahlupheke kakhulu, kulula ukugula, kufuneka siqhube uqeqesho olusisigxina lokuphumla ukuphumla amaqela emisipha, ukuphepha ukuxinana kwemisipha kunye nokukhuthaza ukulungiswa kwemisipha.Ukulinda ubushushu bomzimba bubuyele kwisiqhelo ngaphambi kokuba uhlambe kuthathwa njengolona khetho lufanelekileyo.
4. Yenza ukongezwa kokutya okufanelekileyo ukukhuthaza ukulungiswa komzimba
Abantu abafumana uqeqesho lwe-muscle, malunga nemizuzu engama-30 emva koqeqesho banokuncedisa i-scoop ye-protein powder okanye iqanda elibilisiwe kunye neengcezu ze-2 zesonka ukuzalisa amandla kunye nokukhuthaza ukulungiswa kwemisipha.Ilahleko yamafutha eqeqesha abantu, unokukhetha ukungatyi okanye ukongeza iqanda elibilisiwe.
Ixesha lokuposa: May-18-2023