Ingxenye .1
Abantu abaningi basanda kungena ejimini
Akukho ukufundisa kwangasese
Inqubo ethile yokufaneleka ayicacile
Angazijwayeza kuphela "ngokungaboni" ngejubane labanye abantu
Eqinisweni, ukuqeqeshwa kunesethi yonke yezinqubo zesistimu
Landela inqubo yokuqeqeshwa ukuze uzivocavoce
Ukuze uthole umphumela ophindwe kabili ngesigamu somzamo
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Ukulungiselela
- § Khetha izingubo ezifanele
Isikhwama sokuzivocavoca sidinga ukuletha izinto eziningi, izingubo zemidlalo ezifanele kanye namateki, izingubo zangaphansi ezihlanzekile, amathawula, ama-slippers, i-shampoo yokugeza, ama-headphone, izingidi zekhabethe!Kwabesifazane, izingubo zangaphansi zezemidlalo akufanele zikhohlwe.Sicela uphathe izinto zokuzivikela zokuqeqesha isisindo esisindayo.
- § Lungiselela uhlu lwezingoma eziguqukayo ozithandayo kusengaphambili
Kungcono ukukhetha izinhlu zokudlalayo ezimbalwa ezilungele ukuqeqeshwa ngaphambi kokuzivocavoca.Kuyatuswa ukuthola umculo osheshayo.Akukona nje kuphela ukuthi umculo unganikelwa ekuzilolongeni, ungathuthukisa nokusebenza kwakho kahle.
- § Gcwalisa amandla kanye nomswakama kusenesikhathi
Okungenani imizuzu engu-30 ngaphambi kokuzivocavoca, kufanele wengeze ukudla okuncane ngendlela efanele, okungenza uzizwe ungcono ngesikhathi sokuzivocavoca futhi ugweme izingozi ezifana noshukela ophansi.
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Kulungele
- § Akunandaba noma yikuphi ukuqeqeshwa, kufanele uzifudumeze ngaphambi kokuzivocavoca.Ukufudumala kusenesikhathi kunganyakazisa izicubu namalunga azo zonke izingxenye zomzimba ukuze zithole ukuthambisa okwanele kokufudumala, ukuze imisipha ifinyele kahle, futhi kungasheshisa ukujikeleza kwegazi emzimbeni ukuze kugwenywe ukulimala ngesikhathi sokuzivocavoca.
- § Ukuzivocavoca kokufudumala akuthathi isikhathi eside:
1) Ukuzivocavoca okulula kwe-aerobic imizuzu emi-5 ukuya kweyi-10 ukuze kube nokujuluka okulula.
2）Uma kukhona ukuqeqeshwa kwamandla ngalolo suku, ngemva kokufudumala kwe-aerobic, yenza amasethi ambalwa okuzivocavoca ngezisindo ezilula ukuze uqhubeke ufudumeza imisipha namalunga omzimba.
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Qala Ukuqeqesha
Izinhlelo ezijwayelekile zokuqina zihlukaniswe zaba ukuvivinya umzimba kwe-aerobic kanye nokuzivocavoca kwe-anaerobic.Kunconywa ukwenza i-anaerobic kuqala bese kuba yi-aerobic, ngoba ukuqeqeshwa kwamandla kubiza kakhulu ngokomzimba.Ngaphezu kwalokho, ngokwezinjongo ezihlukene zokuqeqesha, ukwabiwa kwesikhathi nezinto zokuqeqesha nazo zihlukile.Kunconywa ukuzivocavoca izikhathi ezingu-3-4 ngesonto.
- § Kubantu abafuna ukulahlekelwa amafutha
Ukuzivocavoca kwe-Aerobic kufanele kubangele u-70% wesikhathi esiphelele.Ukugijima, ukugibela ibhayisikili, ukweqa izintambo, ukugwedla, njll. yizona ezihamba phambili.Lapho wenza umsebenzi wokuvivinya umzimba, naka ukuphefumula ngokulinganayo futhi ungajahi kakhulu.Kunconywa ukuthi isikhathi esiphelele imizuzu engu-30-40, futhi ungazama imishini ehlukene.
Ukuzivocavoca kwe-Anaerobic kufanele kubangele u-30% wesikhathi esiphelele.Ukuqeqeshwa kwemishini kufanele kusetshenziswe ikakhulukazi.Sebenzisa indlela efanele yokunyakaza nokufinyela kwemisipha.Isisindo singaba lula, futhi inani eliphakeme lokuphindaphinda kufanele lilawulwe phakathi kwezikhathi eziyi-12-15.Kunconywa ukugxila ekuqeqeshweni kwesistimu.
- § Kubantu abafuna ukuzuza imisipha
Ukuzivocavoca kwe-Anaerobic kufanele kubangele u-80% wesikhathi esiphelele.Ukuqeqeshwa kwamandla yiyona nto okugxilwe kuyo kakhulu.Izinga lokunyakaza kanye nephuzu lamandla elifanele lemisipha kufanele libe yingcweti.Isisindo singaba nzima.Khetha ukunyakaza kokuqeqeshwa okungu-4-6 kwengxenye ngayinye yomzimba, amaqembu angu-3-5, izikhathi ezingu-8-12.
Ukuzivocavoca kwe-Aerobic kufanele kubangele u-20% wesikhathi esiphelele, ikakhulukazi ngendlela yokugijima, ukugibela ibhayisikili, ukuhamba ngezinyawo, njll., kodwa ngokufanele ukwandise isivinini futhi unciphise isikhathi se-aerobic, imizuzu engu-20 ifanelekile.Uma i-sebum ingekho phezulu, vele wenze i-aerobics kabili ngesonto.
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Ukuqeqeshwa Okuphelele Timi
Kungakhathaliseki ukuthi ukuzuza imisipha noma ukulahlekelwa amafutha, isikhathi esingcono kakhulu sokuqeqeshwa kwabaqalayo yihora elingu-1.Ngokukhula kobuchwepheshe bokunyakaza namandla, isikhathi singashintshwa kancane, kodwa kungcono ukuthi singadluli amahora angu-2.Isikhathi sokuphumula phakathi kwamaqembu amabili okuqeqesha akufanele sidlule imizuzwana engama-90.
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Ukugcwalisa Amanzi Ngesikhathi Sokuzivocavoca
Ukujuluka ngesikhathi sokuzivocavoca kuzokwenza umzimba ulahlekelwe amanzi amaningi.Ngalesi sikhathi, ungakwazi ukwengeza inani elincane lamanzi izikhathi eziningana ngesikhathi sokuphumula.Ungaphuzi kakhulu ngesikhathi ukuze ugweme ukungakhululeki ngokomzimba.Uma uzizwa ukhathele, ungakwazi ukwengeza i-glucose noma ezinye iziphuzo zezemidlalo.
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Ukwelula ngemva kokujima
Ukwelula ngemva kokuzivocavoca kubaluleke njengokufudumala ngaphambi kokuzivocavoca.Ayikwazi nje ukubumba imigqa yemisipha ephelele, kodwa futhi igweme ukulimala okubangelwa ukuqina kwemisipha nobuhlungu ngemva kokuzivocavoca.Ukwelula okungaguquki kuyindlela eyinhloko.Isikhathi sokwelula cishe imizuzu eyi-10..
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Geza Ngemva Kokuzivocavoca
Ukufaneleka kuvame ukujuluka kakhulu;ngakho abantu abaningi bafuna ngokulangazela ukugeza okubandayo ngemva kokuqeqeshwa.Nakuba ochwepheshe abaningi bezempilo besebenzisa ukugeza okubandayo ukuze banciphise ukuvuvukala komzimba, akunconywa kubantu abavamile (ukuqina okuphansi kokuqeqeshwa) ngale ndlela, ukungaqondi kahle isikhathi kanye nezinga lokushisa akubi nje kuphela ukululama, kodwa futhi kuthinta ukujikeleza kwegazi, okuholela ekutheni ukunganikezwa kwegazi okwanele ebuchosheni, inhliziyo nezinye izingxenye, okubangela isiyezi, ubuthakathaka kanye nezinye izimpawu.
Ngaphezu kwalokho, kunomehluko wokushisa ebusika.Kunconywa ukuphumula cishe imizuzu engama-30 ngemva kokuqeqeshwa, futhi ngemva kokuba umzimba ubuyele esimweni ngaphambi kokuqeqeshwa, ugeze ngamanzi okushisa aseduze nokushisa komzimba.
