Kule mihla, abantu abaninzi balandela ukomelela, kwaye abanye abantu baqala ukungena kwindawo yokuzivocavoca ukuze bafumane uqeqesho lwamandla, kunokuba benze umthambo we-aerobic, nto leyo ukuqonda ukomelela kuya kusiba nzulu ngakumbi, abasaloyiki uqeqesho lwamandla. Nokuba yeyokwakha izihlunu okanye ukomelela, ukuzilolonga ukomelela kunokusinceda sibe kwimeko engcono.

Noko ke, kwangaxeshanye, abantu abaninzi kwakhona kulula ukuwela ezinye ukungavisisani fitness, abanalo inkqubo yenzululwazi ukuqonda imfanelo ulwazi, kodwa uqeqesho ngobumfama, ukuziphatha okunjalo kulula ukwenza ukomelela ibe yingozi emzimbeni. Ke ngoko, kubalulekile ukufunda iindlela eziluncedo zokuzilolonga ngaphambi kokuba usebenze.

Nanga amava ambalwa okomelela asuka kumagqala okuqina ukwenza ube sempilweni ngakumbi ngokwenzululwazi, uthintele imimandla yemigodi, kwaye uphucule iziphumo zempilo!

1. Chaza iinjongo zakho zempilo
Abanye abantu ukufaneleka kukwakha izihlunu, kwaye abanye abantu ukufaneleka kukunciphisa amanqatha, kubantu abanezinga eliphezulu lomzimba, ukunciphisa amanqatha yinto yokuqala oyenzayo, kwaye kubantu abanezinga eliphantsi lomzimba, ukwakhiwa kwemisipha yeyona nto iphambili ukufaneleka kwakho.
Kukho iiyantlukwano phakathi kweendlela zoqeqesho lokwakhiwa kwemisipha kunye nokulahlekelwa kwamafutha, ukuncitshiswa kwesantya samafutha omzimba kusekelwe ikakhulu kwi-aerobic exercise, ukuqeqeshwa kwamandla njengesongezelelo, kunye nokwakhiwa kwemisipha ngokuyinhloko kusekelwe kuqeqesho lwamandla, umthambo we-aerobic njengesongezelelo.

Uqeqesho lwamandla ikakhulu lubhekiselele kuqeqesho olusekelwe ekuphefumlweni kwe-anaerobic, njengoqeqesho lwe-barbell, uqeqesho lwe-dumbbell, uqeqesho lwezixhobo ezisisigxina kunye ne-sprint kunye nezinye iintshukumo eziqhumayo, ezi ntshukumo ikakhulu kukusebenzisa izihlunu, ukuphucula ukuqeqeshwa kwemisipha, akakwazi ukubambelela ixesha elide. .
Ukuzilolonga kweAerobic ikakhulu kukwenza unikezelo lwe-aerobic, unokuqhubeka nokubambelela kuqeqesho lokutshisa amanqatha, njengokubaleka, ukuqubha, ukudlala, i-aerobics kunye nolunye uqeqesho, ngokweemeko ezahlukeneyo zomzimba, unokuqhubeka nokugxininisa kwimizuzu eyi-10 ukuya kwiyure eli-1. .

2. Yenza isicwangciso sokufaneleka kwezenzululwazi
Emva kokuba injongo yokufaneleka kwakho icacile, kufuneka ulungelelanise uqeqesho lwesayensi kunye nokufaneleka kokufaneleka, uqeqesho oluyimfama luya kuchaphazela umphumo wokufaneleka, kodwa kulula ukuyeka.
Isicwangciso sempilo yesayensi sinokulawulwa malunga neeyure ze-1.5, kungekhona ixesha elide. Amanyathelo okufaneleka: Ukufudumala - uqeqesho lwamandla - i-cardio - ukuzolula kunye nokuphumla.

Xa siqala ukuqala, uqeqesho lwamandla kufuneka lulandele i-posture standard, kunokuba lusukele ubunzima, xa uqhelana nomzila wokunyakaza komzimba, emva koko uqale uqeqesho lobunzima, ukwakha izihlunu abantu bakhetha ubunzima be-8-12RM, abantu abalahlekelwa yi-fat bakhetha i-10-15RM ubunzima. kuba.
Umthambo we-Aerobic kufuneka utshintshe kancinci ukusuka kwinqanaba eliphantsi ukuya kwiinkqubo eziphezulu, ezinokunciphisa ukuphuka kwemisipha. Kubantu abalahlekelwa ngamafutha, ubude bexesha lokuzilolonga yi-30-60 imizuzu, kwaye kubantu abakha izihlunu, ubude be-aerobic yimizuzu engama-30.

I-3, ukuqina kufuneka kudibanise umsebenzi kunye nokuphumla, ukunika umzimba iintsuku ezi-1-2 ngeveki ukuphumla
Ukudityaniswa komsebenzi kunye nokuphumla kunokuhamba ngcono kwaye wenze umzimba utshintshe ngcono. Iqela le-muscle ekujoliswe kulo lifuna ukuphumla kwiintsuku ze-2-3 emva koqeqesho, ngoko cwangcisa uqeqesho lweqela le-muscle 2-3 ngexesha ngalinye ngexesha loqeqesho lwamandla, ukwenzela ukuba iqela le-muscle litshintshile ukulungiselela uqeqesho kunye nokuphumla, ngaphezu koko, unokulungiselela i-1- Iintsuku ezi-2 zokuphumla komzimba ngeveki, ukwenzela ukuba umzimba uphumle, kwaye uya kuba nesizathu esingcono sokuqalisa uqeqesho kwakhona kwiveki yesibini.

4. Lungisa isicwangciso soqeqesho rhoqo

Kwinkqubo yokufaneleka, kufuneka siqhubeke sifunda kwaye sishwankathele, kunokuba siphuhlise isicwangciso soqeqesho, esinokuthi sibe kanye kunye.Inkqubo yokufaneleka ayimi, umgangatho womzimba womzimba, ukunyamezela kwemisipha kuya kuqhubeka nokuphucula kwinkqubo yokuzilolonga, ukomeleza, kufuneka uqhubeke nokwandisa isicwangciso soqeqesho, umzimba unokuqhubeka nokwenza inkqubela phambili, ukubumba umfanekiso ofanelekileyo ngakumbi. .
Ngokuqhelekileyo, emva kweenyanga ezi-2 zoqeqesho, isicwangciso sokuqala sokuzilolonga sele siqalile ukulungelelanisa, unokuzama ukwandisa umthwalo, utshintshe intshukumo, uqinise ukuqina koqeqesho, unciphise ixesha lekhefu, ukuqhubela phambili ukuvuselela iqela lezihlunu.