Kungakhathaliseki ukuthi uthini, futhi nokho inkulumo-ze yokuphila okunempilo, futhi ngesibalo esincane senza umsebenzi wayo. Namuhla, kuphela izimpumputhe nezithulu ezihlala emzaneni, ezilahlekile emahlathini ase-taiga, azi ukuthi esimisweni sokwehla kwesisindo, kubalulekile ukuthi ungafaki ukudla kuphela, kodwa ukuqeqeshwa kwezemidlalo okuvamile. Akuyona inkinga yokukhetha ukudla, manje manje kuningi kakhulu futhi kunomsoco futhi kusebenza kahle. Kodwa ngohlelo lokuqeqesha abesifazane, kunzima nakakhulu, futhi ngisho nangaphezulu umsebenzi uba nzima nakakhulu uma uzofunda ekhaya. Ngiphakamisela ukucubungula ukuhlukahluka kokubili kohlelo lokuqeqesha lokulahlekelwa isisindo: kulabo besifazane ababengazange banikeze umzimba wabo njalo umzimba kanye nalabo abaqeqeshwe njalo, kodwa ngesizathu esithile beshiya lo msebenzi.
Inketho 1
Ngakho-ke, uma ungomunye walabo abazi ngezemidlalo ngokwabo, siyakusikisela ukuthi uzame ukulahlekelwa isisindo sokusebenza kwama-anaerobic. Lezi zindlela zokuqeqesha zikhulu kakhulu, ngakho-ke okuningi kuzo kuzoba ngaphezulu. Ngakho-ke, amantombazane abathandekayo, sakha uhlelo lwethu lokuqeqesha ukunciphisa umzimba ngokuhambisana namaphuzu alandelayo.
- Ukufudumala: kufanele kufake ukuvivinya okulula okuncane kanye nemithwalo embalwa ye-aerobic, isibonelo, ukuhamba kalula kwemizuzu engu-2-3.
- Ingxenye enkulu: nanoma yikuphi ukuvivinya umzimba. Kungaba i-jumping cord, ukuqeqeshwa kuma-simulators, noma yini. Umthetho oyinhloko - isikhathi esithile kufanele sibe mncane. Yisho, ushukumisa umshini, futhi phakathi kwezinyathelo uzinikeze ukuphumula emaminithini ambalwa. Manje isikhathi sokuphumula akufanele sibe ngaphezu kwamasekhondi angu-15-20 phakathi kokuzivocavoca. Ngendlela, uma ukhetha ukugijima njengokufudumala, khona-ke ungayeka, ugijimele, kodwa ngesigqi esheshayo, njengokungathi ugijima uphawu lwamamitha ayikhulu okwesikhashana, bese ubuyela emuva kancane. Kulesi simo, isikhathi sokunyakaza okuphuthumayo kufanele sibe mkhulu kathathu kunesikhathi sokuncintisana kwe-sprint.
- Ukushaya: ukuphefumula umoya, ukwenza ukuzivivinya okulula nokuphumula. Ukuhamba okufanelekile futhi okuhamba kancane ngokuphakamisa nokunciphisa kwezandla.
Option 2
Uma ungazange uhileleke ezemidlalo ngaphambi kwalokho, ukusebenza okuyinkimbinkimbi ye-anaerobic akuhambisani nawe, ngakho-ke ukunciphisa i-aerobics yakho - egijima, ebhukuda, idansa. Khumbula ukuthi isikhathi sokuqeqesha akufanele sibe ngaphansi kwemizuzu engama-20, futhi ngaphansi kwezikhathi ezintathu ngesonto, futhi, akudingekile - umphumela uzoba mncane. Kuyinto efiselekayo ukufaka imithwalo ye-aerobic ngokuzivocavoca amandla - ukuze ungabi nesisindo nje kuphela, kodwa futhi ukunikeza umumo kumzimba omuhle. Futhi ungazama ukwenza izenzo kusuka e-yoga, zizokwandisa ukuguquguquka nokusiza ukunciphisa isisindo. Ukuzivocavoca okulandelayo kuyisifiso sokwenza ngezigaba ezingu-4 zezikhathi ezimbili, kodwa udinga ukuphefumula ngokujulile.
- Isikhundla sokuqala (PI) silele esiswini, izandla phezu kwesiqu. Khulisa kancane ikhanda lethu futhi sibheke phambili nangaphezulu ngaphezulu kwamasekhondi angu-30, bese silula izingalo zethu phambi kwethu futhi, sincike ezinhlangothini zethu, uphakamise isifuba phansi. Kule ndawo, udinga ukuhlala isikhathi eside imizuzwana engu-30. Khona-ke siqhubeka siphunga emgodleni bese sibheka ngenhla, sichitha izintambo phansi bese sigcizelela ezandleni zezandla, ikhanda lizophonswa emuva. Ngakho-ke sibambelela eminye imizuzwana engu-30 bese sibuyela ku-IP.
- I-PI - izingalo zawela ngaphansi kwebele, imilenze yahlukana kakhulu futhi yaguqa ngamadolo. Siphakamisa izithende phansi bese sibheka phezulu, siqondisa imilenze yethu, sihamba ngokuzithoba kusukela kulesosihlo kuya esithendeni. Ukuphuza kudingeka kwenziwe 10.
- I-IP - ilele phansi, izandla phezu kwesiqu. Siphakamisa imilenze yethu phezulu, siguqa kancane emadolweni ethu, sidonsa ngamadolo ethu ekhanda esiseduze ngangokunokwenzeka. Sibambe kule ndawo ngamasekhondi angu-30 futhi senza "i-birch" kakhulu ngangokunokwenzeka, sizisize ngezandla zethu, sibambe njengamanye amasekhondi angu-30. Bese ugoba kancane imilenze yakho bese ubuyela ku-FE.
- I-IP - imilenze ihlukana kakhulu, umzimba ukhonjiswe, izandla zihlala phansi. Sidonsa izintambo emuva kuze kube yilapho sesizwa ukuhlukunyezwa emisipha, gcina njengamanye amasekhondi angu-30. Khona-ke kusuka kule ndawo senza ukuhlaselwa, evula unyawo olungakwesokudla futhi egoqa umlenze wesokudla, izandla zihlala phansi phansi zombili izinyawo zenyawo. Sibambelela kanje njengamasekhondi angu-30, futhi sibheke phezulu, sidonsela phezulu, ngaphandle kokushintsha isimo semilenze. Siphambanisa izandla zethu ngemuva kwethu futhi simile ngaleyo mizuzwana engu-30.
Njengoba ubona, kokubili izinhlelo zokuqeqesha ukulahlekelwa isisindo zingenziwa ekhaya noma ku-gym.