1. Zibekele usukelo lokomelela olusengqiqweni

Okokuqala, kufuneka uchaze iinjongo zakho zempilo. Ngaba uzama ukunciphisa umzimba kunye nokumila, okanye uzama ukufumana ubunzima bemisipha? Ukwazi iinjongo zakho kunokukunceda uphuhlise isicwangciso sokuqina esinengqiqo.

Indawo yokuzivocavoca ibonelela ngeendlela ezahlukeneyo zokuzilolonga, kubandakanya i-cardio, uqeqesho lwamandla kunye nokunye. Unokukhetha uhlobo lomthambo olulungele wena ngokusekelwe kwiinjongo zakho zempilo kunye nezinto ozikhethayo.

Okwesibini, amanyathelo okufaneleka achanekileyo

Inkqubo yokuqina kwezenzululwazi kufuneka ibe kukufudumala kuqala, ukuhambisa amalungu omzimba, ukukhuthaza ukuhamba kwegazi, ukufumana ngokukhawuleza imvakalelo yokuhamba, kwaye emva koko uqeqesho olusesikweni.

Uqeqesho olusesikweni kufuneka luqale lulungiselele uqeqesho lokuxhathisa (iidumbbells, uqeqesho lwee-barbell, njl.), kwaye emva koko ulungiselele umthambo we-aerobic (i-treadmill, i-spinning, i-aerobics, i-yoga, njl.).

Ukuqeqeshwa kokuchasana kwincopho yamandla akho kunokukunceda wenze ngcono, unciphise amathuba okulimala, kwaye ukwandise ukusetyenziswa kwe-glycogen ukuze ungene kwindawo yokutshisa amafutha ngokukhawuleza ngexesha le-cardio.

Abantu abalahlekelwa ngamafutha ikakhulu basebenzisa umthambo we-aerobic kunye noqeqesho lwamandla njengesongezelelo, ngelixa abo bakha izihlunu ikakhulu basebenzisa uqeqesho lwamandla kunye nomthambo we-aerobic njengesongezo. Emva koqeqesho, kufuneka wolule kwaye ukhulule iqela le-muscle ekujoliswe kulo, elinceda ukulungiswa kwemisipha kunye nokukhula, kunye nokunciphisa ukubonakala kobuhlungu.

3. Cwangcisa ixesha lokuzilolonga ngokufanelekileyo

Ixesha lokuzilolonga kwindawo yokuzivocavoca akufanele libe lide kakhulu okanye lifutshane kakhulu, ngokuqhelekileyo kucetyiswa ukuba umthambo ngamnye 40-90 imizuzu ifanelekile. Ngelo xesha, ukuzivocavoca kufuneka kulungiselelwe ubuncinane amaxesha angama-2-4 ngeveki ukuqinisekisa ukuba umzimba usetyenziswe ngokupheleleyo.

4. Nika ingqalelo kukuqina kunye namaxesha okuzilolonga

Xa usenza umthambo kwindawo yokuzivocavoca, kufuneka ubeke ingqalelo ekufundeni umgangatho oqhelekileyo wokuhamba, uqale ngoqeqesho oluphantsi, kwaye ungenzi ngokungaboniyo. Ngophuculo lwamandla omzimba, ngokuthe ngcembe wonyusa ukuqina kunye nezihlandlo zokuzilolonga ukunqanda umonakalo womzimba.

Kwangaxeshanye, kwezinye zeentshukumo ezintsonkothileyo, ungaziqhelanisa phantsi kwesikhokelo somqeqeshi ukunqanda iintshukumo ezingalunganga ezibangela ukwenzakala.

5. Gcina isimo sengqondo esihle kunye nemikhwa

Xa usenza umthambo kwindawo yokuzivocavoca, ukutya kwakho kufanele kuhambisane nokutya, ufunde ukutya okucocekileyo, kude nokutya okungenamsoco, kwaye utye ukutya okunamafutha aphantsi aneprotheyini eninzi.