Ukuqhuba ukuqhuba ukutshisa amanqatha
Umxholo
Ukubaleka luhlobo olusebenzayo lokuzivocavoca i-aerobic ukunciphisa umzimba kunye nokuphucula ukomelela komzimba, ngakumbi xa kusenziwa ngamandla aphezulu, kunyusa izinga lentliziyo. Fumanisa ukuba zeziphi izibonelelo zokwenza umthambo we-aerobic.
Ukuqhuba uqeqesho olunokukhokelela ekutshisweni kwamanqatha kwaye, ngenxa yoko, ukunciphisa umzimba kunokukhokelela ekulahlekelweni kwe-1 ukuya kwi-2 kg ngeveki, kuba ingena kumzuzu wokuqina okuphezulu ngokusebenza ngokuzola, okukhawulezisa imetabolism kwaye, ngenxa yoko, kwandisa inkcitho yamandla . Nangona kunjalo, iziphumo zinokwahluka ngokwamntu, kuba kuxhomekeke kubuntu bomntu ngamnye, ukongeza kwinto yokuba ukwehla kobunzima kukhulu xa kukho iipawundi ezingaphezulu zokuphulukana nobunzima obufanelekileyo. Jonga ezinye iingcebiso zokunciphisa umzimba kunye nokulahla isisu.
Uqeqesho lunokwenziwa njani
Ukuqhuba uqeqesho lokulahlekelwa ngamanqatha kwenziwa kwiiveki ezi-4, ngomzamo oqhubekayo kunye nangezinye iintsuku (ngoLwesibini, uLwesine nangoMgqibelo, umzekelo), ukuze izihlunu zikwazi ukuphumla nokukhusela ukulahleka kobunzima bemisipha. Ngaphambi nasemva kokuzilolonga kubalulekile ukuba wenze imithambo eyolulayo yokulungisa umzimba kunye nokuthintela ukwenzakala, njengeekhontrakthi okanye i-tendonitis, umzekelo. Nantsi indlela yokwenza umthambo wolula imilenze.
Ukuqhuba uqeqesho lokutshisa amanqatha kubandakanya:
| Isithathu | Isihlanu | uMgqibelo | |
| Iveki 1 | I-10 min ukuhamba + i-20 min ukuhamba ngokukhawuleza | I-10 min ukuhamba Guqula phakathi kwe-3 min uhamba + 1 min trot (amaxesha ama-6) | I-10 min ukuhamba Guqula phakathi kwe-3 min uhamba + 2 min trot (amaxesha ama-5) |
Iveki yesi-2 | I-15 min uhamba + i-10 min trot + i-5 yemizuzu yokuhamba | Imizuzu emi-5 ukuhamba Guqula phakathi kwe-2 min yokukhanya kokubaleka + i-1 min yokuhamba (amaxesha ama-8) | I-10 min ukuhamba Guqula phakathi kwe-5 min trot + 2 min walk (5 times) |
Iveki yesi-3 | Imizuzu emi-5 elula yokubaleka Tshintshela phakathi kwe-5 min jog ukukhanya + 1 iminithi ukuhamba (amaxesha ama-5) | Imizuzu eyi-10 ukukhanya okubalekayo Guqula phakathi kwe-3 min yokuhamba ngokuphakathi + 1 min yokuhamba (amaxesha ama-8) | I-5 min uhamba + i-20 min ukukhanya ukukhanya |
Iveki 4 | I-5 min uhamba + i-25 min ukukhanya ukukhanya | Imizuzu emi-5 ukuhamba Guqula phakathi kwe-1 min yokubaleka okunamandla + i-2 min yokuhamba ngokuphakathi (amaxesha ama-5) I-15 min trot | I-10 min uhamba + i-30 min ngokuhamba ngokuphakathi |
Ukongeza kuqeqesho lokulahla ukutyeba, uqeqesho lunokwenziwa ukuqhuba imigama ethile okanye ukunciphisa ixesha, umzekelo. Fumanisa ukuba uqeqesho lwenziwa njani ukubaleka i-5 ne-10 km kunye nendlela ukusuka kwi-10 ukuya kwi-15 km.
Yintoni omele uyenze ngexesha lomdyarho
Ngexesha lomdyarho kubalulekile ukuba usele ubuncinci i-500 ml yamanzi rhoqo kwimizuzu engama-30 yoqeqesho ukubuyisela iiminerali kunye namanzi aphulukene nokubila, ukongeza ekubeni kubalulekile ukuthintela iicramps, ezinokuvela ngenxa yokuphelelwa ngamanzi emzimbeni.
Ukongeza, ukwandisa iziphumo zoqeqesho, kubalulekile ukuba utye ukutya okunciphisayo okuhlala kubandakanya ukutya okuphezulu kwifayibha kunye neekhalori eziphantsi kwaye, ke, akufuneki kube nokutya okuphezulu kwiswekile okanye kumanqatha. Funda ukuba ukutya kwenziwa njani kwihypertrophy kunye nelahleko yamafutha.
Ukuba ngexesha lokubaleka uva into ebizwa ngokuba 'yintlungu yedonki' okanye 'iintlungu zentsimbi', kubalulekile ukuba ugxile ekuphefumleni, unciphise kwaye xa iintlungu ziphelile, buyisela kwakhona isantya sakho. Jonga ukuba zeziphi ezona zinto zibangela iintlungu ezibalekayo kunye nento onokuyenza ukuthintela nganye nganye kwaye ungagcina njani ukuphefumla ngokuchanekileyo: iingcebiso ezi-5 zokuphucula ukusebenza kwakho.
Fumana ukuba ungatya ntoni ngaphambi, ngexesha nasemva koqeqesho kule vidiyo ilandelayo:
Umdla
Lo mfazi uQondile ukuba kufuneka ebeka iMpilo yeNgqondo ngaphambi koPhononongo