Inkqubo yokulahlekelwa ubunzima kwi-gym kunye nezindlela zokuqeqeshwa ngokufanelekileyo

Inkqubo yokulahleka kwesisindo kwindawo yokuzivocavoca kufuneka ihlangabezane neemfuno ezininzi. Okokuqala, kufuneka ithathele ingqalelo zonke iimpawu zomntu lowo okujoliswe kuye. Oku kuthetha ukuba iiparitha zeprogram njengedyuli, ukuzisebenzisa, iindlela, ixesha lokuqeqesha, njl. Zixhomekeke ngokupheleleyo kwiminyaka, ukuqina ngokomzimba, isondo kunye nezinye iimpawu zomntu ogqibe ekubeni angene kuyo.

Okwesibini, ukubunjwa kwenkqubo kufuneka kubandakanye isigaba se-aerobic kunye ne-anaerobic sokuqeqesha ngokomzimba. Inkqubo yoqeqesho ephumelelayo kwindawo yokuzivocavoca kufuneka ibe nefuthe elibanzi kumzimba wengcali. Inxalenye yamandla ibangela ukutshisa amafutha, inkqubo enokuhlala ifikelela kwiiyure ezingama-12 ukususela ekupheleni komsebenzi. Ukuvulwa kweCardio kukukhokelela ekutshiseni kwamafutha amaninzi ngokugqithiseleyo ekuqeqesheni ngokwawo, kwaye kungakapheli iiyure ezingama-2 emva kokugqitywa kwayo.

Okwesithathu, inkqubo yokulahleka kwesisindo kwindawo yokuzivocavoca iyadingeka ukugcina impilo yomntu onamathela kuyo. Oku kuthetha ukuba, kokubili kwinkqubo nangemva kwexesha elide, akufuneki kube neenkqubo ezimbi kumzimba womntu ngendlela ehambelana nokusetyenziswa kwesi sikimu. Ngethuba lethu, iinkqubo zokuqina zokulahleka kwesisindo zinokukhetha ezininzi, kodwa akuzona zonke eziluncedo ngokulinganayo ngokwemiqathango engentla. Ngoko ke, qwalasela enye yeenkqubo zokulahleka kwesisindo, eziza kuzifeza ngokupheleleyo. Ukuba sicinga ukuba umntu oza kunciphisa ubunzima, uyasempilweni kwaye akahluphekanga kwizifo ezahlukahlukeneyo, ngoko kufuneka aqeqeshe ehostlwini kathathu ukuya kwisithandathu ngeveki.

Kukho nawuphi na, inqanaba lokuqeqeshwa kwamandla kufuneka libe yintathu, kunye nokuqeqeshwa kwe-cardio - ukususela ezimbini ukuya kweyesithandathu. Inkqubo yokulahleka kwesisindo kwimizimba yokuzivocavoca kufuneka yakhiwe ngendlela yokuba ixesha lokuqeqesha amandla lingadluli kwiimitha ezingama-45-60, kwaye ixesha lokuqeqeshwa kwe-cardio lingekho ngaphantsi kwe-30 imizuzu. Kufuneka kuqatshelwe ukuba ekuqaleni kwexesha lokuqeqesha, umntu ongenayo nayiphi na amava emidlalo kufuneka aphelelwe kwixabiso elincinci lexesha elizimeleyo zodidi zombini zoqeqesho, umzekelo, amandla amathathu kwimizuzu engama-45 nganye, kunye nemizuzu emibini engama-30.

Nayiphi na inkqubo yokulahlekelwa isisindo kwindawo yokuzivocavoca ukufumana iziphumo ezinokubakho zinokubandakanya ubuchwepheshe obuphambili nangaphezulu. Enye yemizekelo yezobuchwepheshe obunjalo kukudibanisa kwamandla kunye ne-cardio ekusebenzeni komnye . Ukuhlinzwa okwenziwe ngeCardio, eyenziwa emva kwamandla, kukhokelela kwisiphumo esikhulu xa ushisa amanqatha amaninzi.

Ngokuqeqeshwa kwamandla, amaninzi ama-carbohydrates ayenziwa, ngenxa yoko inkqubo yokusebenzisa amafutha njengombane wokunyakaza kwama-muscle ngexesha le-cardio ishintshile ngaphambili, kwaye ngenxa yoko, ixesha lokutshisa kweoli liyakhula.