Abasubathi abaningi balwela ukufeza indinganiso yeTRP, futhi ikakhulukazi, ukugijima amakhilomitha amathathu ngemizuzu eyishumi nambili. Bobabili abasubathi abanolwazi nabaqalayo banesifiso sokugcwalisa amazinga anjalo, kepha, njengomthetho, abagijimi abaqeqeshiwe kuphela abangafeza umphumela onjalo.
Ukuze ukhombise umphumela omuhle kangaka, kuyadingeka ukwenza ukuqeqeshwa okuvamile, udle kahle, ulahlekelwe isisindo esiningi, uqinise umzimba, futhi uyeke imikhuba emibi.
Abagijimi abazibekele umgomo wokugijima amakhilomitha amathathu ngemizuzu eyi-12 badinga ukuziqeqesha nokuthuthuka:
- isivinini,
- ukusebenza kahle komoya-mpilo,
- amandla aerobic.
Funda ngokuthi uhlela kanjani ukusebenzisa kwakho, wandise ukukhuthazela kwakho nejubane, ngenxa yalokho ongagijima amakhilomitha amathathu ngemizuzu eyishumi nambili kule ndatshana.
Izincomo ezijwayelekile
Ukwehla kwesisindo
Imvamisa abantu bavame ukucabanga ukuthi ngosizo lokusebenzisa izivivinyo amakhilogremu athe xaxa "azoncibilika". Impela lokhu kuliqiniso. Kepha futhi udinga ukukhumbula ukuthi ukukhuluphala ngokweqile kungadala umthwalo osindayo emzimbeni, ikakhulukazi amalunga ohlelo lwezinhliziyo.
Ngakho-ke, ngaphambi kokuqala ukuqeqeshwa okusebenzayo nokulungiselela amazinga okudlula noma imincintiswano ebucayi, udinga ukuzama ukuqeda amadiphozi amafutha ngangokunokwenzeka. Okokuqala, ukugcina ukudla okufanele, ukuzivocavoca ejimini, ukuhamba ngezinyawo kuzokusiza ngalokhu.
Ukuqinisa uhlelo lwezinhliziyo
Umgijimi kumele nakanjani aqinise inhliziyo yakhe, ngoba ngaphandle kwenhliziyo eqinile, ukukhuthazela akukwazi ukuqeqeshwa.
Ungaqinisa uhlelo lwe-cardiovascular, ngokwesibonelo, ngosizo lokuqeqeshwa kwe-cardio.
Phakathi kwezinye izinto, zizokusiza uqonde ukuthi usebenzise kanjani amandla akho kangcono nokuthi ungafunda kanjani ukugijima ngesikhathi esifushane samakhilomitha amathathu.
Njengokusebenza okunjalo kwe-cardio, amakilasi kuma-simulators ahlukahlukene afanelekile:
- ukuzivocavoca ibhayisikili,
- umshini wokugwedla,
- umqeqeshi okweqanda.
Uma ungeyena umlandeli omkhulu wokuzivocavoca, imishini yokuzivocavoca ingashintshwa ngokuhamba noma ukuhamba ngebhayisikili, ukushushuluza, ukuhamba ngesikebhe, i-kayaking.
Ukubhukuda nakho kuwumphumela omuhle ngokuya ngokuqinisa uhlelo lwezinhliziyo. Ngokuvamile, udinga ukuhambisa ngangokunokwenzeka, uhole indlela yokuphila esebenzayo.
Kusihlwa noma ngezimpelasonto, ungalali kusofa, kodwa sebenza ngawo wonke amathuba, okungcono emoyeni omusha. Hamba ngaphezulu emini, ukhohlwe ezokuthutha namakheshi, kwenze kube ngumthetho ukwenza izivivinyo.
Ukuphefumula okulungile
Ukusebenza okusebenzayo kuzokwenzeka kuphela ngenqubo efanele yokuphefumula. Kwesinye isikhathi kukuvumela ukuthi uqede nje ibanga, ingasaphathwa impumelelo yemiphumela ephezulu.
Ungadla kanjani kahle?
Ukunakekela ukudla okudlayo kubaluleke kakhulu. Ngaphambi kokuqeqeshwa, udinga "ukondla" umzimba ngamaprotheni nama-carbohydrate ngesilinganiso esingu-1 kuye ku-3. Futhi, ngaphambi kokugijima, kufanele ulahle i-fiber namafutha ukugwema izinkinga zesisu.
Nawa amanye amathiphu wokudla okunempilo:
- Emahoreni amabili ngaphambi kokugijima, amahora amabili ungathatha izithelo ezithile, amasangweji ebhotela lamantongomane.
- Ihora ngaphambi kokuzivocavoca, ungaphuza ingilazi yejusi le-orange kanye nokukhanya okuqukethe amaprotheni.
- Uma kusele imizuzu embalwa ngaphambi kokujima, yidla amantongomane ambalwa, izinsuku - ziqukethe i-glucose,
Kubalulekile ukuthatha amanzi ukuqeqeshwa.
Ngemuva kokuqeqeshwa, kungakapheli imizuzu engama-30, kufanele udle ukudla lapho kutholakala khona amaprotheni nama-carbohydrate kulengxenye elandelayo: 1 koku-4 noma ku-5 Ungadla futhi ama-carbohydrate.
Ukususa imikhuba emibi
Kunconywa kakhulu ukuyeka ukubhema. Lo mkhuba omubi awuhambisani nokusebenza. Kungokususa lo mkhuba omubi kuphela lapho umuntu angasho khona ukuthi uzuze imiphumela ethile kwezemidlalo, kulokhu, ukunqoba ibanga lamakhilomitha amathathu esikhathini esithile.
Ukuthuthukiswa kokukhuthazela
Kunokuzivocavoca okuningana okusebenzayo:
- Ukugijima ezimeni eziphansi zokuthambekela, cishe ama-5-8 degrees Kungakapheli imizuzwana engamashumi amabili, kufanele uthathe izinyathelo ezingafika kumashumi amathathu. Kufanele ugijime ukhuphuke intaba okungenani imizuzu engamashumi amabili.
- Ungashintsha ukugijima endaweni elungile ngokuqwala umqansa. Isibonelo, imizuzu engama-40 ngasendleleni eyisicaba nemizuzu engama-20 ekukhuphukeni.
Amathiphu wokugijima amakhilomitha amathathu
Nayi imithetho elandelayo namathiphu wokuqeqesha ibanga lakho eli-3 km:
- Udinga ukuqala ngokugijimela amabanga amafushane ngesigqi esizolile.
- Ukuzivocavoca kufanele kwenziwe ngesikhathi esikahle, akunandaba - ekuseni noma kusihlwa.
- Awukwazi ukuvilapha futhi weqe ukusebenzisa.
- Kungcono ukugijima nesidlali, usulande umculo wakho owuthandayo.
- Naka ngokukhethekile ukukhethwa kwezingubo ezisezingeni eliphezulu nezicathulo.
Uhlelo lokuzivocavoca lokugijima amakhilomitha amathathu
Ngezansi kunezinhlelo zokuqeqeshwa zesampula zezigaba ezahlukahlukene zabasubathi - kusuka kwabaqalayo kuya kubagijimi abanolwazi nabaqeqeshwe kakhulu. Khumbula ukuthi ukufudumala okuhle kuyadingeka ngaphambi kokuqeqeshwa, futhi ngemuva kokugijima, ukupholisa phansi nokwelula kuyadingeka.
Amakhilomitha amathathu ngemizuzu eyi-15 (yabaqalayo)
Kulesi sigaba, ukuqeqeshwa kokugijima kufanele kwenziwe okungenani kathathu ngeviki, futhi kulowo nalowo kubo, kuhamba ibanga lamakhilomitha amathathu.
Kulolu hlelo, amakhono ayisisekelo okugijima ayapheleliswa. Ibanga lamakhilomitha amathathu ekupheleni kwalesi sigaba senqubo yoqeqesho kufanele liqhutshwe ngemizuzu eyishumi nanhlanu.
Nalu uhlelo olulinganiselwe lokuqeqeshwa masonto onke (esewonke, kufanele kube kusuka kumaviki ayisithupha kuya kwayishumi kule sigaba senqubo yokuqeqesha:
- Usuku lokuqala: ukugijima ebangeni lamakhilomitha amahlanu ngejubane.
- Usuku lwesibili: ukugijima ibanga lekhilomitha elilodwa ngesikhathi esincane. Senza izindlela ezintathu, phakathi kokuphumula umzuzu owodwa.
- Usuku lwesithathu: ukugijima ebangeni lamakhilomitha amahlanu ngejubane.
Amakhilomitha amathathu ngemizuzu eyi-13 (phakathi)
Kulesi sigaba sohlelo lokuqeqesha, amakilasi aba ngekhwalithi ephezulu, ukuthuthukisa ukubekezela okwengeziwe. Ibanga nalo liyanda.
- Usuku lokuqala: ukugijima ibanga lamakhilomitha ayisikhombisa ngejubane
- Usuku lwesibili: sigijima ikhilomitha elilodwa ngesikhathi esincane. Senza izindlela ezintathu, ezinye phakathi kwazo umzuzu owodwa.
- Usuku lwesithathu: sigijima isigamu sekhilomitha ngesikhathi esincane. Senza ama-reps ayisishiyagalombili, phakathi kwawo okomzuzu esihamba ngawo ngokungxama njengokuphumula.
Amakhilomitha amathathu ngemizuzu eyi-12 (kuqhubekile)
Ngalesi sigaba senqubo yokuqeqesha, inani lezinsuku zokugijima lenyuka laya kane, inani lamakhilomitha ahlanganisiwe lihlala lilingana.
Abantu abaningi bathi lesi sigaba sinzima kakhulu. Lapha, ukuqeqeshwa kwezikhathi kwenzeka, okungukuthi, ukushintshaniswa kwezikhathi zokuqina okuphezulu nokuphansi kokuzivocavoca umzimba.
Isibonelo, ukwenza ushintsho kuma-squats, bese usebenza futhi.
Nalu uhlelo olunzima lokuzivocavoca:
- Usuku lokuqala: egijima ebangeni lamakhilomitha ayisikhombisa ngejubane.
- Usuku lwesibili: igijima ikhilomitha elilodwa ngejubane. Yenza izindlela ezine, uphumule phakathi kwemizuzwana engama-40.
- Usuku lwesithathu: sigijima isigamu sekhilomitha ngesikhathi esincane. Ngakho-ke, senza okuphindaphindwayo okuyisithupha ngokuphumula okuyimizuzwana engama-40 phakathi kwabo (ukuphumula kusho ukuhamba ngamandla).
- Usuku lwesine: sigijima ibanga lekhilomitha elilodwa ubuncane besikhathi. Yenza ama-reps amathathu, ucasule izikhathi ezingama-30 phakathi.
Amakhilomitha amathathu ngemizuzu eyi-11 (pro)
Ngakho-ke, inhloso yakho - amakhilomitha amathathu ngemizuzu eyi-12 - isifeziwe. Isikhathi sokuqhubeka futhi unciphise isikhathi esichithwe ukumboza leli banga ngomzuzu owodwa ngaphezulu.
Kulesi sigaba senqubo yokuqeqesha, ezothatha izinsuku ezinhlanu, ukubandakanyeka kwe-burpee kuyabandakanyeka, okuzokusiza ukuthi uthuthukise ukukhuthazela kwakho nangaphezulu. Indlela yokwenza lo msebenzi imi kanje:
Hlala phansi, beka izintende phansi phansi phambi kwakho, gxuma uphume izinyawo zakho zibuyele emuva ukuze umzimba usesimweni esifanayo nasesikhathini sokucindezelwa. Ngemuva kwalokho senza ama-push-up kusuka phansi ngaphandle, ngemuva kwalokho sibuyele endaweni edlule ye-squat. Siyaziphindaphinda.
Ukunakekelwa okukhethekile kufanele futhi kukhokhwe ekululameni ekusebenzeni.
Ngakho-ke, uhlelo lokuzilolonga:
- Usuku lokuqala: ukugijima ibanga lamakhilomitha amahlanu ngejubane. Ngemuva kwalokho, ngaphandle kokuma, senza ama-burpees angamashumi amahlanu.
- Usuku lwesibili: sigijima okungenani ikhilomitha elilodwa. Senza ama-reps amathathu, phakathi kwawo senza ama-squats angamashumi amane.
- Usuku lwesithathu: sebenzisa amamitha angama-400, bese wenza ama-burpees ayi-10. Sikuphindaphinda kasishiyagalombili. Ngasikhathi sinye, kufanele kusetshenziswe ubuncane besikhathi ekwenzeni izivivinyo.
- Usuku lwesine: sigijima isigamu sekhilomitha ngesikhathi esincane. Senza izimpinda eziyisithupha, ngokuhamba ngesivinini semizuzwana engama-40 phakathi ngakunye.
- Usuku lwesihlanu: ukusebenzisa ikhilomitha elilodwa ngesikhathi esincane. Senza ama-reps amathathu, phakathi kwawo esihamba ngokushesha imizuzwana engamashumi amane.
Manje usuyazi ukuthi ungafunda kanjani ukumboza ibanga lamakhilomitha amathathu ngemizuzu eyi-12. Kungakuthatha izinyanga ezimbili kuya kwezintathu ukuziqeqesha, uthatha izikhathi ezivamile zokugijima kanye nokwenza ngokunembile konke ukuvivinya umzimba. Konke kuncike enhlobeni yezinga ozama ukuhlangabezana nalo.
