Ngokukhuluphala, umzimba uhlangabezana nobunzima obunzima emajoyini, emithanjeni yegazi, enhliziyweni nakweminye izinhlelo zomzimba, ngakho odokotela batusa ukuthatha inani eliphezulu lezinyathelo zokuqeda lesi simo. Ngenxa yobuningi obukhulu, izivivinyo eziningi zingase zibe yingozi, ngakho odokotela benza isisindo sokuzivocavoca , ngenxa yokuthi kungenzeka kanjani ukusiza umzimba ekulwa namakhilogremu ngaphandle kwengozi yokulimala.
Isiyinkimbinkimbi sokuvivinya umzimba ngokukhuluphala
Echaza isimo esiyinkimbinkimbi, singakwazi ukuphawula lezi zici ezilandelayo:
- qalisa imizuzu engu-20 yokuqeqeshwa, kancane kancane ukwandisa ukuphindaphinda futhi ulethe isikhathi sokuqeqesha emaminithini angu-40-60;
- Ukuzibandakanya kuyadingeka ngosuku noma ngaphezulu kaningi, kodwa hhayi njalo;
- ngesikhathi sokulandelwa, zizwe ukhululekile ukubonisana nodokotela wakho.
Ukugcina le mithetho elula engqondweni, ungakwazi ukufeza kalula imiphumela emihle.
Ukuzivocavoca ukuvivinya umzimba ngokweqile
Sinikeza ukuxilongwa kokuvivinya umzimba ngokweqile, okwenzelwe abantu abangenazo izinkinga ezinkulu nenqubo yezinhliziyo.
- Ukufudumala - ukuhamba okulula ngokusheshisa noma ukuhamba lapho kuphele imizuzu engu-5-10.
- Ukuma emuva ngqo, yenza noma yikuphi ukuzivocavoca nge-1-2 kg dumbbells yezingalo, imilenze nemisipha yomzimba amaminithi angu-8 kuya kwangu-9.
- Ukulala emgqeni, yenza izingoma ezilula futhi eziguquguqukayo zocingo. Kancane kancane xhuma umzimba ukuze usebenzise imisipha yangemuva. Vimba isikhathi imizuzu engu-10-15.
- Ukugijima endaweni, ukuqhuma okulula - imizuzu engu-10.
Lesi setha sokuzivocavoca kufanelekile kubantu abanoma yisiphi isisindo somzimba kanye nezinga lokuzivocavoca ngokomzimba:
Yenza ngodonga lwama-gym. Kancane kancane wengeze umsebenzi "ekona". Isikhathi sokuhola cishe imizuzu engu-2-3. Into eyinhloko ukugwema ukwenza umzimba nge-slope ejulile, futhi ukukhipha konke okudingeka kwenziwe ngezinga elikhulu kakhulu. Futhi kunconywa ukuthi yizemidlalo yangaphandle, ukubhukuda, ukuvakasha okuhambayo njalo emasongweni amahle.
Ukuze ukwazi uhlobo lokukhuluphala, ungasebenzisa izinkomba kanye nefomula: