Ukuze wenze inqubekelaphambili ohlelweni lokuzivocavoca, udinga ukuziphusha ngobuhlakani ngaphandle kwendawo yakho yokunethezeka. Uma isimiso sakho sokuzivocavoca sihlala sinethezekile, cishe ngeke sikuphonsele inselelo. Ukuhamba ngendlela efanayo endaweni noma ukwenza uhlelo olufanayo lokuqeqesha amandla isonto nesonto ekugcineni kuzolahlekelwa umthelela wako.
Ngakolunye uhlangothi, ukuzivocavoca ukuba lula kusho ukuthi uthuthuke ezingeni lakho lokufaneleka. Isibonelo, izinga lokushaya kwenhliziyo yakho ngeke lifike phezulu njengoba ukhuphuka lawo magquma, futhi izisindo zizoqala ukuzwakala zilula futhi zilula.
I-Fitness Plateau
Uma uzithola uvivinya umzimba njalo kodwa ungabonakali wenza noma iyiphi inqubekelaphambili ekufinyeleleni imigomo yakho, ungase ube kulokho okubizwa ngokuthi i-fitness plateau. Kulesi simo, cishe yisikhathi sokwandisa ubunzima bokujima kwakho. Amathiphu alandelayo azokusiza ukuthi uthathe ngokuphephile ukujima kwakho kwe-cardio nokuqeqeshwa kwamandla ukuyise ezingeni elilandelayo.
Ungayithuthukisa Kanjani I-Cardio Yakho
Faka ukuqeqeshwa kwesikhashana.
Lolu uhlobo oluthuthukisiwe lokuqeqeshwa kwe-cardio olubandakanya ukwenza izinkathi ezimfushane zokuzivocavoca okuphezulu noma okuseduze kakhulu, okushintshwana nezikhathi zokululama. Isibonelo, esikhundleni sokugijima kancane uzungeze ithrekhi, ubususprint, bese uyagijima, bese uyagijima futhi.
Ungakwazi futhi ukuguqula lokhu ukuze kufane nezinga lakho lokufaneleka ngokushintsha ukugijima kokugijima kanye nokugijima ukuze uhambe ngezinyawo. Ukuqeqeshwa kwesikhashana kuza ngezindlela eziningi, kodwa ungaqala ngokungeza izinkathi ezimfushane zomsebenzi ophakeme kakhulu ekusebenzeni kwakho kwamanje.
Qeqesha ezinye izici zokuqina kwenhliziyo.
Uma uvamise ukwenza ukuvocavoca okuzinzile - ngokwesibonelo, imizuzu engama-30 kumshini wokunyathelisa noma umqeqeshi we-elliptical ngejubane elimaphakathi - kungaba mnandi futhi kunenzuzo ukugxila ezintweni ezifana nokuba bukhali, ukusebenzisana, isikhathi sokusabela, isivinini namandla. Ukuze wenze lokhu, ungazama i-plyometrics (ukuqeqeshwa kwe-jump), ukubhoboza isitebhisi kanye nama-cone drills.
Ukwengeza izinhlobo ezahlukene zokunyakaza kuzothuthukisa ukuqina kwakho nokusubatha.
Bamba iqhaza izingalo zakho.
Abaqeqeshi abaningi bomuntu siqu batusa ukuthi ugweme ukubamba ama-handrails lapho uzivocavoca ku-treadmill noma enye ucezu lwemishini ye-cardio. Lokho kungenxa yokuthi ukubandakanya wonke umzimba ekunyakazeni kushisa amakholori engeziwe futhi kuthuthukisa izinzuzo ezihlobene nokuma nokulinganisela. Ukuze uthathe lesi sinyathelo ngokuqhubekayo, bandakanya izingalo zakho ngenhloso ngesikhathi sokuzivivinya kwenhliziyo ukuze ukhuphule izinga lokushaya kwenhliziyo yakho futhi unikeze ukuthuthukiswa okuncane ezinzuzweni eziphathelene nempilo yenhliziyo zokujima kwakho.
Hlanganisa amagquma noma ukuthambekela.
Ukwengeza ukuthambekela kuseshini ye-cardio kukhulisa ukushuba kokujima kwakho ngaphandle kokuthi uhambe ngokushesha okukhulu. Ngaphezu kwalokho, ukukhuphuka amagquma, kungakhathaliseki ukuthi ku-treadmill noma ngaphandle, kusebenza imisipha yakho ngezindlela ezahlukene kunokuhamba endaweni eyisicaba.
Isibonelo, ukuhamba ekuthambekeni kusebenze ama-hamstrings, ama-glutes kanye nemisipha yethole. Uma uhamba, ugijima noma ugibele ibhayisikili ungaphandle, ukwenza kanjalo endaweni enamagquma kungakunikeza izindlela zemvelo zokwengeza izikhawu ekuzilolongeni kwakho, njengoba uzosebenza kanzima ukhuphuka umqansi futhi uthole ukululama okusebenzayo lapho uncipha kanye nomhlabathi oyisicaba.
Gqoka ivesti enesisindo.
Kwabanye abantu, amasu angenhla angase abe namandla kakhulu. Uma ungumuntu omusha ozojima, ubhekene nokulimala noma ubuhlungu noma ungakhululekile ngamasu anamandla, ukuhamba ugqoke ivesti enesisindo kuyinketho enhle. Isisindo esengeziwe singaholela ekwenyukeni kokuqina kokuqina kwenhliziyo ngaphandle kwesidingo sokuthambekela noma ukuhamba ngokushesha.
Kubalulekile ukwenza ucwaningo oluthile noma ukhulume nomqeqeshi womuntu siqu ngaphambi kokukhetha ivesti elifanele kakhulu elizokusiza ufinyelele imigomo yakho ngokuphephile. Ukuqinisekisa ukwakheka nokuphepha komzimba okufanele, ivesti enesisindo akufanele idlule u-10% wesisindo somzimba wakho lapho wenza izivivinyo ze-cardio.
Indlela Yokuthuthukisa Ukuqeqeshwa Kwakho Amandla
Phakamisa izinsimbi ezisindayo.
Nakuba ukukhula kwesisindo kubonakala kuyisixazululo esiqondile, kubalulekile ukwandisa ukushuba kohlelo lwakho lokuqeqesha amandla ngenjongo kanye nohlelo. Enye indlela yokwenza lokhu ibizwa ngokuthi i-double-progression training protocol.
Ake sicabange ukuthi wenza izimpinda eziyi-10 zokuzivocavoca kwebhentshi ngamaphawundi ayi-100. Usebenzisa le protocol, uqhubeka nalesi sisindo uze ukwazi ukwenza izikhathi ezingu-15. Bese, ukhuphula umthwalo wesisindo ngo-5% kuye ku-105 amakhilogremu, okungahle kwehle inani lokuphindaphinda okwazile ukukwenza libe ngu-10 noma 12. Namathela kuleso sisindo uze uphinde ufinyelele ku-15 reps, bese ukhulisa isisindo futhi. Le nqubo iqinisekisa ukuthi uphonselwa inselelo kancane kancane ngokunyuka okuphephile kokuqina kokuzivocavoca.
Engeza ukunyakaza okuhlangene.
Lezi zivivinyo zisebenza ngamaqembu emisipha eminingi ngesikhathi esisodwa futhi azigcini nje ngokungeza ukuqina, kodwa futhi zibekela inselele ukusebenzisana kwakho, ibhalansi nokuzinza. Izibonelo zihlanganisa ukuhlanganisa ama-squats ngomshini wokunyathelisa phezulu, amaphaphu ane-biceps curl kanye nama-deadlifts ase-Romania anomugqa oqondile.
Yehlisa kancane ijubane.
Ukwehlisa ukusebenza kokuzivocavoca kukhulisa ukuqina futhi kukuphoqa ukuthi uhlale ugxile kakhulu ekunyakazeni. Phakathi nesethi, ungashintshanisa ukwenza ukuphindaphinda okubili ngejubane lakho elijwayelekile ngokuphindaphinda okubili ngejubane eliphansi. Noma, isu elilodwa lokuzivumelanisa nezimo ongalizama ukuphakamisa isisindo ngejubane lakho elijwayelekile bese wehlisa isisindo kancane kakhulu.
Shintsha ukusuka ku-passive kuya ekubuyiseleni okusebenzayo.
Phakathi kwamasethi, abantu abaningi bazohlala ebhentshini, baphuze amanzi futhi baphumule baze baqale isethi elandelayo. Kunalokho, zama ukupedalitha ibhayisikili eliseduze elimile, udlale ojeke bokugxuma noma intambo yokugxuma. Lokhu kuzogcina izinga lokushaya kwenhliziyo yakho liphezulu futhi kwandise ukushuba okuphelele kokujima kwakho. Uma lokhu kuqine kakhulu kuwe, zama nje ukuthatha ikhefu elifushane phakathi kwamasethi.
Engeza ukungazinzi okuthile.
Ukunciphisa ukuzinza kwesisekelo sakho ngokuma esikhundleni sokuhlalela isethi yama-biceps curls noma ukucindezela isifuba se-dumbbell ebholeni elizinzile esikhundleni sebhentshi kunezela inselele yokulinganisela futhi kwandisa ubunzima bokuzivocavoca ngakunye.
I-Cardio & Strength Training Isu
Gxila ekuxhumekeni kwengqondo nemisipha.
Ukuzivocavoca kungaba nezimfanelo zokuzindla, futhi lokho kudlulela ngalé kwesitudiyo se-yoga. Lapho wenza umsebenzi wokuqeqesha amandla, cabanga ngemisipha esebenzayo. Zibone ngeso lengqondo bethola inkontileka futhi ucabange ukuthi bakhiqiza kanjani umnyakazo. Lapho uhamba noma ugibele ibhayisikili lokuzivivinya, ukugxila ekunyakazeni okuphindaphindayo esikhundleni sokubuka i-TV noma ukulalela iphodikasti kungashintsha ukujima okulula kube uhlobo lokuzindla okunengqondo. Iphuzu lapha ukugxila emsebenzini osuwenzile futhi ucabange ukuthi okwenzayo kuwulungele kanjani kokubili umzimba nengqondo.
Isikhathi sokuthumela: Aug-12-2022