Ngaba uyafuna ukomelela kodwa ungazi ukuba ungaqala ngaphi, kwindawo yokuzivocavoca awazi ukuba zeziphi izixhobo zokuqalisa umthambo? Namhlanje, ndiza kubelana ngenkqubo yokomelela kwezenzululwazi, kuquka namanyathelo ama-4, ukuze ube nokumila kakuhle ukusuka ekuqaleni.

1. Chaza iinjongo zakho zempilo

Okokuqala, kufuneka uchaze iinjongo zakho zempilo. Ngaba injongo yokomelela kukunciphisa umzimba, ukumila, ukwakha izihlunu, okanye ukomeleza umzimba? Kuphela xa unenjongo ecacileyo unako ukwenza isicwangciso sokufaneleka esikufanelayo kwaye ugweme uqeqesho oluyimfama.

2. Zifudumeze

Ngaphambi kokuba uqale uqeqesho, fudumeza amalungu akho kwaye unyuse kancinci ubushushu bomzimba wakho ukunciphisa umngcipheko wokwenzakala. Kucetyiswa ukuba wenze i-5-10 imizuzu yokuzivocavoca kwe-aerobic, njengokubaleka, ukuhamba ngokukhawuleza, ukuzolula, njl., Ukuphakamisa izinga lentliziyo yakho kunye nobushushu bomzimba, ngelixa usolula imisipha yakho kwaye ulungele.

3. Uqeqesho olusesikweni - uqeqesho lwamandla

Xa siziqeqeshela ukomelela, kufuneka sicwangcise uqeqesho lwamandla kuqala, kwaye emva koko sicwangcise i-cardio. Xa ukwincopho yakho, uqeqesho lwamandla lunokukunceda wenze ngcono kumanqanaba akho obunzima kwaye unciphise amathuba okwenzakala.

Kungakhathaliseki ukuba ukuzuza kwemisipha kunye nokulahlekelwa kweoli, kuyimfuneko ukulungiselela uqeqesho lwamandla, ukulahlekelwa ngamanqatha ixesha ngalinye lokuqeqeshwa kwamandla malunga nemizuzu engama-30-40, ukuzuza izihlunu abantu ngexesha ngalinye balungiselela imizuzu engama-40-60, ukusabalalisa okufanelekileyo koqeqesho lwemisipha, ukuphepha ukusebenzisa iqela lezihlunu elifanayo yonke imihla.

Kucetyiswa ukuba uqeqesho lwamandla luqale ngezenzo ezilula ezidibeneyo, ezifana ne-squats, i-push-ups, ukugwedla, ukutsala nzima, ukutsala-up kunye nezinye izenzo zinokusebenzisa amaqela amaninzi emisipha emzimbeni kunye nokuphucula ukusebenza kakuhle kwemisipha.

Inqanaba lobunzima kufuneka liqale ngeedumbbells ezinobunzima obuphantsi kunye neebarbells, kwaye ngokuthe ngcembe ukwandisa ubunzima kunye nobunzima bokufumana iziphumo ezingcono. Nika ingqalelo ekulawuleni ukuphefumla, lawula izakhono ezichanekileyo zamandla, ukunciphisa umngcipheko wokulimala.

3. Uqeqesho olusesikweni - umthambo we-aerobic

Ukucwangcisa umthambo we-aerobic emva koqeqesho lwamandla kunokunceda ukutshisa amanqatha, njengokubaleka, ukujikeleza, i-aerobics, ukutsiba, njl.

Abantu bokunciphisa amanqatha balungiselela imizuzu ye-40-50 yokuzivocavoca imihla ngemihla ukuqinisekisa ukusetyenziswa kweekhalori, ukwakha izihlunu abantu balungiselela amaxesha angama-2-3 ngeveki umthambo we-aerobic unokunceda ukuphucula ukusebenza komthambo.

Kwinkqubo yoqeqesho lwe-aerobic, kuyimfuneko ukugcina umthambo ohlukeneyo kwaye utshintshe rhoqo umxholo wokuzilolonga, ukuze ukwazi ukuhamba ixesha elide kwindlela yokufaneleka kwaye ulahlekelwe isisindo ngokukhawuleza.

4. Thatha ikhefu elifanelekileyo

Ukuphumla okufanelekileyo kunokunceda umzimba ubuyele, ukhuthaze ukulungiswa kwemisipha, kunye nokuphucula iziphumo zoqeqesho. Kunconywa ukuba ulungiselele iintsuku ezi-1-2 zexesha lokuphumla rhoqo ngeveki, ngelixa ubeke ingqalelo umgangatho wokulala kunye nokuqinisekisa ixesha lokulala elaneleyo.