Isisindo sokulahlekelwa kwesisindo

Kwabaningi, akuyona imfihlo ehambayo kuyindlela enhle yokulahlekelwa isisindo, kodwa ezimweni eziningi ubuwula buyinqobe futhi awufuni ukuphuma emgwaqweni. Kulesi simo, ungasiza ithrekhi encane, engabekwa ekhaya futhi idlale imidlalo nganoma isiphi isikhathi.

Imithetho yokulahlekelwa isisindo ku-treadmill

1. Yonke imingcele yethrekhi: i-angle yokuthambekela, isikhathi sokuqeqesha nokunye okunye, kufanele kukhethwe ngabanye kumuntu ngamunye.
2. Kubalulekile ukwazi indawo ye-pulse, okuzokuvumela ukuba ulahlekelwe amakhilogremu engeziwe ngenkathi uqeqeshwa. Ukubala kukho ifomula ekhethekile: 220 - iminyaka yakho, bese kusuka kulo mphumela kuthatha 65 no-85%. Isibonelo, uma uneminyaka engu-38 ubudala, khona-ke indawo ye-pulse inqunywe: 220 - 38 = 182, kusuka ku-182x0.65 kuya ku-182x0.85 = 118 - 155. Lo mkhawulo awukhuthazwa ukuba uhambe ukuze ungalimazi impilo yakho.
3. Abaqalayo bayakhuthazwa ukuba basebenzise ubumbano obumnene bokuqeqeshwa.
4. Ukuqeqesha kufanele kuhlale isikhathi eside, ngoba nje kuphela ungafinyelela umphumela oyifunayo. Isikhathi esincane singamaminithi angu-45, kodwa kungcono ukuthi ungavila futhi usebenze okungenani ihora. Ukulahlekelwa isisindo usebenzisa isiteji sokugaya ukudla uma kungenzeka uma usebenzisa izikhathi ezintathu ngesonto.
5. Isifundo ngasinye kufanele siqale ngokufudumala ukufudumala ukugijima okukhulu.
6. Ungenza ukugijima okuhamba phambili noma ukuphumula, okungukuthi, ngokusheshisa.
7. Kungcono ukunikeza isikhathi salokhu kuqeqeshwa ekuseni, ngakho amafutha ashisa kakhulu kangcono ngalesi sikhathi.
8. Umkhondo wokunciphisa imilenze inezinhlobo ezimbalwa zokusebenza, isibonelo, ukumelana, ukusheshisa nokunye okunjalo. Ngenxa yalokhu, ukuqeqesha kwakho kuzosebenza kakhulu.

Ukuze ukhethe uhlelo lomuntu ngamunye lokuqeqesha, ungaxhumana nomqeqeshi wangempela wempilo. Yonke imishini emincane , kuhlanganise ne-treadmill, inika imiphumela emihle uma uhlanganisa ukuvivinya umzimba ngokudla okunempilo efanele. Ngaphambi kokuya emsebenzini, udinga ukudla ukudla okuncane kuhora eli-1, elicebile ama-carbohydrate. Konke kudingekile ukuba udle ama-60 g we-carbohydrate.

Isibonelo sezifundo

Ukufaka imodi edingekayo yokuqeqeshwa, kutuswa ukuba inyanga eyodwa iqhutshwe nsuku zonke imizuzu engu-15 kuphela. Ngalesi sikhathi, imisipha yakho, inhliziyo namaphaphu izosetshenziselwa ukucindezeleka okuqhubekayo. Ukuze uqonde ukuthi usulungele yini ukwandisa amandla okuqeqeshwa, noma inyanga yokuqeqesha ayanele, udinga ukwenza okulandelayo:

1. Okokuqala, ukuphumula kwezinsuku ezimbili, okungukuthi, ungahlanganyeli ezemidlalo nhlobo.
2. Manje kungakapheli amaminithi angu-8 ugijima ngokusheshisa okuphezulu kuwe.
3. Ngejubane elifinyelelwe, sebenzisa imizuzu engu-15.
4. Nciphisa ithempo bese uyigijima imizuzu emithathu.

Uma phakathi nalokhu kuqeqeshwa nangemva kwakho uzizwa uhle, Ukuphefumula kungukuthi ngisho nokujulile, khona-ke ungakwazi ukuqhubeka esiteji esilandelayo, esihlala njalo ngenyanga. Ngalesi sikhathi, inani lezinhlelo zokuqeqesha linciphisa izikhathi ezintathu ngesonto. Zijayeza ngesisekelo sohlolo olungenhla. Kubuye kunconywe ngokwehlukana ukwenza umsebenzi wokunyathelisa nokuhlala phansi. Ukuze uqonde ukuthi kungenzeka yini ukuqhubeka nesigaba esilandelayo, phinda ukuhlolwa, isikhathi sokugijima kuphela ekukhuphukeni kwejubane eliphakeme ukuya kumaminithi angu-25. Kulo mzila yokuqeqesha olandelayo, ungenza konke okufunayo, ngisho nokuphila kwakho konke. Kule nkathi ukuthi amakhilogremu engeziwe aqala ukuhamba. Isikhathi sokuqeqesha kufanele sibe okungenani imizuzu engu-45.

Run ngesivinini esiphezulu kuwe, ngezikhathi ezithile ukunciphisa nokwandisa ijubane. Ezinyangeni ezimbalwa uzobona umphumela omuhle kakhulu, ngaphezu kwesisindo sehlile, isibalo sizoba mnandi futhi sihle.