Ufuna ukuqina kodwa awazi ukuthi ungaqala kuphi, ejimini awazi ukuthi iyiphi imishini ongaqala ngayo ukujima? Namuhla, ngizokwabelana ngenqubo yesayensi yokufaneleka, okuhlanganisa izinyathelo ezi-4, ukuze ukwazi ukumila kahle kusukela ekuqaleni.

1. Chaza imigomo yakho yokufaneleka

Okokuqala, udinga ukuchaza imigomo yakho yokufaneleka. Ingabe inhloso yokufaneleka ukunciphisa isisindo, ukubumba, ukwakha imisipha, noma ukuqinisa umzimba? Kuphela uma unomgomo ocacile ungakwazi ukwenza uhlelo lokufaneleka olukufanele futhi ugweme ukuqeqeshwa okungaboni.

2. Zifudumeze

Ngaphambi kokuba uqale ukuqeqeshwa, fudumeza amalunga akho bese ukhuphula kancane izinga lokushisa lomzimba wakho ukuze unciphise ingozi yokulimala. Kunconywa ukuthi wenze imizuzu engu-5-10 yokuzivocavoca kwe-aerobic, njengokugijima, ukuhamba ngokushesha, ukuzelula, njll., ukuphakamisa izinga lokushaya kwenhliziyo yakho kanye nezinga lokushisa lomzimba, kuyilapho welula imisipha yakho futhi uzilungiselela.

3. Ukuqeqeshwa okuhlelekile - ukuqeqeshwa kwamandla

Uma siziqeqeshela ukufaneleka, kufanele sihlele ukuqeqeshwa kwamandla kuqala, bese sihlela i-cardio. Uma usezingeni eliphezulu, ukuqeqeshwa kwamandla kungakusiza wenze kangcono emazingeni akho okuthwala isisindo futhi kunciphise amathuba okulimala.

Kungakhathaliseki ukuzuza kwemisipha nokulahlekelwa kwamafutha, kuyadingeka ukuhlela ukuqeqeshwa kwamandla, ukulahlekelwa amafutha abantu isikhathi ngasinye sokuqeqeshwa kwamandla cishe imizuzu engama-30-40, abantu bathola imisipha isikhathi ngasinye ukuhlela imizuzu engu-40-60, ukusatshalaliswa okunengqondo kokuqeqeshwa kwemisipha, gwema ukuzivocavoca umzimba. iqembu elifanayo lemisipha nsuku zonke.

Kutuswa ukuthi ukuqeqeshwa kwamandla kuqale ngezenzo ezilula ezihlanganisiwe, ezifana nama-squats, ama-push-ups, ukugwedla, ukudonsa kanzima, ukudonsa kanye nezinye izenzo zingasebenzisa amaqembu amaningi emisipha emzimbeni futhi kuthuthukise ukusebenza kahle kwemisipha.

Izinga lesisindo kufanele liqale ngama-dumbbells anesisindo esiphansi kanye nama-barbell, futhi kancane kancane ukwandisa isisindo kanye nobunzima bokuthola imiphumela engcono. Naka ukulawula ukuphefumula, sebenzisa amakhono afanele wamandla, wehlise ubungozi bokulimala.

3. Ukuqeqeshwa okuhlelekile - ukuzivocavoca umzimba

Ukuhlela ukuvivinya umzimba ngemva kokuqeqeshwa kwamandla kungasiza ukushisa amafutha, njengokugijima, ukuphotha, ukuvivinya umzimba, ukweqa, njll., kungathuthukisa ukusebenza kwenhliziyo namaphaphu, kusize ukuthuthukisa ukukhuthazela ngokomzimba, nokuqeda ukukhuluphala.

Abantu abanciphisa amafutha bahlela imizuzu engu-40-50 yokuzivocavoca nsuku zonke ukuze kuqinisekiswe ukusetshenziswa kwekhalori, ukwakha imisipha abantu bahlele izikhathi ezingu-2-3 ngesonto ukuzivocavoca kwe-aerobic kungasiza ukuthuthukisa ukusebenza kokuzivocavoca.

Enkambweni yokuqeqeshwa kwe-aerobic, kuyadingeka ukugcina ukuzivocavoca okuhlukahlukene futhi uguqule njalo okuqukethwe kokuzivocavoca, ukuze ukwazi ukuhamba isikhathi eside emgwaqeni wokuqina futhi ulahlekelwe isisindo ngokushesha.

4. Thatha ikhefu elifanele

Ukuphumula okufanele kungasiza umzimba ukuba ululame, kukhuthaze ukulungiswa kwemisipha, futhi kuthuthukise imiphumela yokuqeqeshwa. Kunconywa ukuthi uhlele izinsuku ezingu-1-2 zesikhathi sokuphumula isonto ngalinye, kuyilapho unaka izinga lokulala futhi uqinisekisa isikhathi esanele sokulala.