Indlela yokuguqula ngokufanelekileyo kwindawo yokuzivocavoca ukuze uzuze ubunzima kunye nokulahleka kwesisindo

Uninzi lwabaqalayo, engazi indlela yokuqeqesha ngokufanelekileyo kwindawo yokuzivocavoca, avume enye impazamo efanayo: Ukuzama ukufumana umphumo wokukhawuleza, bathatha inxaxheba kwaye baninzi. Ngokwenene, oku kubangela ukukhathala, izihlunu ezixutywe kunye nokulahleka kwesisindo.

Ukulungiselela iiklasi

Okokuqala, sigqibo malunga nokuzivocavoca kunye nomqeqeshi. Qhagamshelana naye ngendlela yokutya kakuhle kunye nendlela yokuguqula ngqo kwindawo yokuzivocavoca. Ukuba umqeqeshi unikeza ixesha elaneleyo kwaye uchaza yonke into ekhoyo kwaye icace ngokucacileyo, unokukwazi "ukuhlala" apha. Ngaphambi kwexesha, qaphela ifom yoqeqesho: iingubo mazifanele zikhulule ngokukhawuleza, ziphuculise umoya, ngokukhethekileyo i-cotton yazo.

Isicwangciso somsebenzi

Ukuba ungumqali kwaye ubone izifanisi kuphela kwi-showcase yevenkile yezemidlalo okanye kwintengiso, indlela yakho yokuphumelela ihamba ngomqeqeshi. Apha, le mpazamo elandelayo iyakwamukelwa: abaninzi abantu bacinga ukuba baya kulawulo kunye neengcebiso kubahlobo okanye banokuphinda baphinda baphinda bafundise abanye. Kwiimeko ezininzi, oku akusebenzi. Nguye kuphela umqeqeshi onokuchazela zonke iziqhelo zalo mdlalo: indlela yokuguqula ngokuchanekileyo kwimidlalo yokuzivocavoca, indlela yokwenza iimvavanyo, ubuninzi bokuphumla phakathi kweendlela. Ngaphezu koko, abaninzi baqhuba uqeqesho olulodwa, apho uya kusebenza onke amaqela omzimba kwaye ufezekise iinjongo zakho.

Indlela yokusebenza kakuhle kwindawo yokuzivocavoca

Ukuzivocavoca kwimeko yokuzivocavoca kwanikezela iziphumo kwaye kwazisa umnwaba, akufuneki ukuba uphawule kakubi. Kucacile ukuba ukuhlala nje kwibhentshi akunjalo. Uqeqesho ngokwawo luhlulwe ngamacandelo amathathu:

• Ukufudumala;
• Ukusebenzisa amandla;
• Cardioion.

Ukufudumala ngokuqhelekileyo kuqukethe intambo yokuqaqa okanye ukugijima kwimizila, kubalulekile ukuhamba nge-orbit. Ukongezelela, kufuneka usebenze kakuhle izicathulo zomthombo wamaphephandaba, kuba umthwalo ophezulu ngexesha loqeqesho lukholweni. Ubungakanani bemizuzu yoqeqesho luyimitha eyi-10-15. Ukusetyenziswa kwamandla - oku kuyingxenye ephambili yoqeqesho. Yenza inkqubo kwaye ichaze indlela yokuguqula ngokufanelekileyo ukulolonga kufuneka umqeqeshi, naye kwimisebenzi yakhe kubandakanya ukubonisana okwethutyana ngokuchanekileyo kokuzivocavoca. Ngokwenene, amaqela okuqeqesha ama-muscle ahlukile, umzekelo, ngoMsombuluko ugxininiso oluphambili kwimilenze, ngoLwesithathu kwisifuba, ngoLwesihlanu ngasemva. Ubungakanani beminyaka yokuqeqeshwa kwamandla ngu-50-60 imizuzu. Ukugqibezela ukugqibezelwa koqeqesho kukulayishwa kwe-cardio. Kulo thuba apho inani elikhulu leeekori zitshiswa. Umzekelo omhle wokwenza imoto ye-cardio usebenza ngamandla kwikhondo. Ubude beli nqanaba limizuzu eyi-15-20. Ngaloo ndlela, umyinge wokugqiba umgangatho kufuneka uthathe malunga neyure kunye neyure.

Ukunyuka kwesisindo

Ukuze uqonde indlela yokuguqula kakuhle kwi-gym, kufuneka ubeke ngokucacileyo iinjongo. Ukuba umphumo oyifunayo ukwanda kwimizimba ye-muscle, ngoko kuyimfuneko ukusebenza kunye nobunzima obukhulu ngesamba semilinganiselo yeendlela (amaxesha ama-10-12). Ukuba ulahlekelwe isisindo okanye unike umzimba umkhululo, ubunzima beprojekti kufuneka bube mncinci, kwaye ukuphunyezwa kweendlela kufikelele ekugqibeleni (amaxesha angama-30-40).

Zo lonwabo

Kwaye, ke, musa ukulibala malunga nabanye. Ukukhula kobutyebi bomzimba, kubalulekile nje. Ngoko ke, ungahambi kwindawo yokuzivocavoca imihla ngemihla kwaye uziqhelise kunye nokusebenza: okukhethwa kukho okuqalayo kukuqala kwesihlandlo kathathu ngeveki.