Ukuze wenze inkqubela kwinkqubo yokuzivocavoca, kufuneka uzityhale ngobuchule ngaphandle kwendawo yakho yokuthuthuzela. Ukuba imithambo yakho isoloko ikhululekile, isenokungabi nangxaki kuwe. Ukuhamba ngendlela efanayo ebumelwaneni okanye ukwenza inkqubo efanayo yoqeqesho lwamandla ngeveki emva kweveki ekugqibeleni kuya kulahlekelwa yimpembelelo yayo.
Kwelinye icala, ukwenza umthambo ukuba lula kuthetha ukuba uqhubele phambili kwinqanaba lakho lokomelela. Umzekelo, izinga lentliziyo yakho aliyi kuphakama njengoko unyuka ezo nduli, kwaye iintsimbi ziya kuqala ukuziva zilula kwaye zilula.
I-Fitness Plateau
Ukuba uzifumana usenza umthambo rhoqo kodwa akubonakali ngathi wenza nkqubela phambili kwiinjongo zakho, usenokuba kwindawo ebizwa ngokuba yifitness plateau. Kule meko, mhlawumbi lixesha lokwandisa ubunzima bokuzilolonga kwakho. Ezi ngcebiso zilandelayo ziya kukunceda uthathe ngokukhuselekileyo i-cardio kunye nokuqeqeshwa kwamandla okuqeqesha kwinqanaba elilandelayo.
Uyonyusa njani iCardio yakho
Bandakanya uqeqesho lwekhefu.
Olu luhlobo oluphambili loqeqesho lwe-cardio olubandakanya ukwenza ixesha elifutshane lokuzilolonga okuphezulu okanye kufuphi nobukhulu obukhulu, ukutshintshwa kunye namaxesha okubuyisela okusebenzayo. Umzekelo, endaweni yokubaleka ujikeleze umzila, uya kubaleka, emva koko ubaleke, uphinde ubaleke kwakhona.
Ungaphinda uyilungise le nto ukuze ihambelane nenqanaba lokomelela ngokukhupha i-sprinting yokubaleka kunye nokubaleka ukuhamba. Uqeqesho lwekhefu luza ngeendlela ezininzi, kodwa ungaqala ngokongeza ixesha elifutshane lomsebenzi ophezulu kakhulu kumsebenzi wakho wangoku.
Qeqesha ezinye izinto zokuqina komzimba we-cardiorespiratory.
Ukuba ngokuqhelekileyo wenza umthambo ozinzileyo-umzekelo, imizuzu engama-30 kwi-treadmill okanye umqeqeshi we-elliptical ngesantya esiphakathi - kunokuba mnandi kwaye kunenzuzo ukugxila kwizinto ezifana ne-agility, ukulungelelanisa, ixesha lokuphendula, isantya kunye namandla. Ukwenza oku, unokuzama i-plyometrics (ukuqeqeshwa kwe-jump), i-drill drills kunye ne-cone drills.
Ukongeza iintlobo ezahlukeneyo zeentshukumo kuya kuphucula ukuqina kwakho kunye nemidlalo.
Zibandakanye iingalo zakho.
Abaqeqeshi abaninzi bomntu bacebisa ukuba ugweme ukubamba i-handrails xa usebenzisa i-treadmill okanye esinye isiqwenga sezixhobo ze-cardio. Kungenxa yokuba ukubandakanya umzimba wonke kwintshukumo kutshisa iikhalori ezininzi kwaye kuphucula izibonelelo ezinxulumene nokuma kunye nokulinganisela. Ukuthatha eli nyathelo ukuya phambili, bandakanya iingalo zakho ngenjongo ngexesha lokuzilolonga kwe-cardio ukonyusa izinga lentliziyo yakho kwaye unikeze ukomelela okuncinci kwiinzuzo ezinxulumene nempilo yentliziyo yokusebenza kwakho.
Hlanganisa iinduli okanye iithambeka.
Ukongeza ukuthambekela kwiseshini ye-cardio kwandisa ukuqina komsebenzi wakho ngaphandle kokuba uhambe ngokukhawuleza. Ukongeza, ukunyuka iinduli, nokuba kukwi-treadmill okanye ngaphandle, kusebenza izihlunu zakho ngeendlela ezahlukeneyo kunokuhamba kumhlaba osicaba.
Ngokomzekelo, ukuhamba kwi-incline kusebenze i-hamstrings, i-glutes kunye nemisipha yethole. Ukuba uhamba, ubaleka okanye ujikeleze ngaphandle, ukwenza oko kwindawo enenduli kunokubonelela ngeendlela zendalo zokongeza ixesha lokuzilolonga emsebenzini wakho, njengoko uya kusebenza nzima unyukela phezulu kwaye ufumane ukuchacha okusebenzayo ekunciphiseni kunye nomhlaba osicaba.
Nxiba ivesti enobunzima.
Kwabanye abantu, ezi zicwangciso zingasentla zinokuba nzima kakhulu. Ukuba ungumntu omtsha oza kwenza umthambo, ujongene nokwenzakala okanye iintlungu okanye awukhululekanga ngezicwangciso eziphezulu, ukuhamba ngelixa unxibe i-vest enobunzima lukhetho olukhulu. Ubunzima obongezelelweyo bunokukhokelela ekunyuseni kwi-cardiorespiratory fitness ngaphandle kwesidingo sokuthambekela okanye ukuhamba ngokukhawuleza.
Kubalulekile ukwenza uphando okanye uthethe nomqeqeshi wakho ngaphambi kokuba ukhethe eyona ivesti ifanelekileyo eya kukunceda ufikelele usukelo lwakho ngokukhuselekileyo. Ukuqinisekisa ubuchwephesha bomzimba obufanelekileyo kunye nokhuseleko, i-vest enobunzima ayifanele ibe ngaphezu kwe-10% yobunzima bomzimba wakho xa usenza umthambo we-cardio.
Indlela Yokomeleza Uqeqesho Lwakho Lokuqina
Phakamisa iintsimbi ezinzima.
Ngelixa ukwanda kobunzima kubonakala ngathi sisisombululo esithe ngqo, kubalulekile ukonyusa ukuqina kwenkqubo yakho yoqeqesho lwamandla ngenjongo kunye nesicwangciso. Enye indlela yokwenza oku ibizwa ngokuba yiprotocol yoqeqesho lokuqhubela phambili kabini.
Makhe sicinge ukuba wenza uphindaphindo lwe-10 lomsebenzi we-bench press nge-100 pounds. Ukusebenzisa le protocol, uqhubeka nalo bunzima de ube unokwenza i-15 reps. Emva koko, nyusa umthwalo wobunzima nge-5% ukuya kwi-105 pounds, okunokuthi kunciphise inani lokuphindaphinda okwaziyo ukuzenza ukuya kwi-10 okanye i-12. Qhubeka nobo bunzima ude uphinde ufikelele kwi-15 reps, kwaye wandise ubunzima kwakhona. Le nkqubo iqinisekisa ukuba ucelwa umngeni ngokuqhubekayo kukwanda okukhuselekileyo komthambo.
Yongeza iintshukumo ezidibeneyo.
Olu qheliselo lusebenza amaqela amaninzi emisipha ngaxeshanye kwaye angongezi nje ukuqina, kodwa aphinde acele umngeni kulungelelwaniso lwakho, ukulinganisela kunye nokuzinza. Imizekelo ibandakanya ukudibanisa i-squats kunye ne-overhead press, imiphunga ene-biceps curl kunye ne-Romanian deadlifts kunye nomqolo othe tye.
Yehlisa isantya.
Ukucotha ukusebenza komthambo kwandisa ukuqina kwaye kukunyanzelise ukuba uhlale ugxininise ngakumbi kwintshukumo. Ngexesha leseti, ungatshintshana ukwenza iireps ezimbini ngesantya sakho esiqhelekileyo ngokuphinda kabini ngesantya esisezantsi. Okanye, esinye isicwangciso sokuziqhelanisa ukuzama kukuphakamisa ubunzima ngesantya sakho esiqhelekileyo kwaye wehlise ubunzima ngokucotha kakhulu.
Guqula ukusuka kwi-passive ukuya ekubuyiseleni okusebenzayo.
Phakathi kweesethi, abantu abaninzi baya kuhlala ebhentshini, bathathe amanzi kwaye baphumle de baqale iseti elandelayo. Endaweni yoko, zama ukunyonyoba kwibhayisekile emileyo ekufuphi, wenze iijekhi zokutsiba okanye ukutsiba intambo. Oku kuya kugcina izinga lokubetha kwentliziyo yakho liphezulu kwaye kwandise ukuqina kokusebenza kwakho. Ukuba oku kubukhali kakhulu kuwe, zama ukuthatha ikhefu elifutshane phakathi kweeseti.
Yongeza ukungazinzi.
Ukunciphisa uzinzo lwesiseko sakho ngokuma endaweni yokuhlala iseti ye-biceps curls okanye ukwenza i-dumbbell chest presses kwibhola ezinzileyo endaweni yebhentshi yongeza umngeni wokulinganisela kwaye kwandisa ubunzima bomsebenzi ngamnye.
IQhinga loQeqesho lweCardio & Amandla
Gxininisa kunxibelelwano lwengqondo-yemisipha.
Umthambo unokuba neempawu zokucamngca, kwaye oko kudlulela ngaphaya kwesitudiyo se-yoga. Xa usenza umthambo wokuqeqesha amandla, cinga ngezihlunu ezisebenzayo. Yiba nomfanekiso-ngqondweni wabo besenza isivumelwano kwaye bacinge ngendlela abavelisa ngayo intshukumo. Xa uhamba okanye ukhwele ibhayisekile yokuzilolonga, ukugxila kwintshukumo ephindaphindiweyo endaweni yokubukela iTV okanye ukuphulaphula ipodcast kunokuguqula umsebenzi olula ube yindlela yokucamngca ngengqondo. Inqaku apha kukugxila kumsebenzi okhoyo kwaye ucinge ukuba le nto uyenzayo ilungile kumzimba nengqondo.
Ixesha lokuposa: Aug-12-2022