Namuhla, abantu abaningi ngokwengeziwe baphishekela ukufaneleka, futhi abanye abantu baqala ukungena ejimini ukuze bathole ukuqeqeshwa kwamandla, kunokumane bavivinye umzimba we-aerobic, okuwukuqonda kokufaneleka kuya ngokujula nokujula, abasakwesabi ukuqeqeshwa amandla. Noma ngabe okokwakha imisipha noma ukuqina, ukuqeqeshwa kwamandla kungasisiza sibe sesimweni esingcono.

Kodwa-ke, ngesikhathi esifanayo, abantu abaningi futhi kulula ukuwela ekungaqondini okuthile kokufaneleka, abanalo uhlelo lwesayensi lokuqonda ulwazi lokufaneleka, kodwa ukuqeqeshwa ngobumpumputhe, ukuziphatha okunjalo kulula ukwenza ukuqina komzimba kube yingozi emzimbeni. Ngakho-ke, kubalulekile ukufunda amasu awusizo wokuqina ngaphambi kokusebenza.

Nakhu okuhlangenwe nakho kokufaneleka okumbalwa okuvela komakadebona bokufaneleka ukuze ukwenze ube nempilo enhle ngokwesayensi, ugweme inkundla yemigodi, futhi uthuthukise imiphumela yokufaneleka!

1. Chaza imigomo yakho yokufaneleka
Abanye abantu ukuqina ukwakha imisipha, kanti abanye abantu ukuqina ukunciphisa amafutha, kubantu abanezinga eliphezulu lamafutha omzimba, ukunciphisa amafutha kuyinto yokuqala oyenzayo, futhi kubantu abanezinga eliphansi lamafutha omzimba, ukwakhiwa kwemisipha kuyisiqondiso esiyinhloko ukufaneleka kwakho.
Kukhona umehluko phakathi kwezindlela zokuqeqesha zokwakha imisipha kanye nokulahlekelwa kwamafutha, ukunciphisa izinga lamafutha omzimba ngokuyinhloko kusekelwe ekuvivinyweni kwe-aerobic, ukuqeqeshwa kwamandla njengesengezo, nokwakhiwa kwemisipha ngokuyinhloko kusekelwe ekuqeqesheni amandla, ukuzivocavoca kwe-aerobic njengesengezo.

Ukuqeqeshwa kwamandla ikakhulukazi kubhekisela ekuqeqeshweni okusekelwe ekuphefumuleni kwe-anaerobic, njengokuqeqeshwa kwe-barbell, ukuqeqeshwa kwe-dumbbell, ukuqeqeshwa kwemishini engaguquki kanye ne-sprint nokunye ukunyakaza okuqhumayo, lokhu kunyakaza ikakhulukazi ukuzivocavoca imisipha, ukuthuthukisa ukuqeqeshwa kwemisipha, ayikwazi ukunamathela isikhathi eside. .
Ukuzivocavoca kwe-Aerobic ngokuyinhloko kuwumsebenzi wokunikezwa kwe-aerobic, ungaqhubeka nokunamathela ekuqeqesheni ukushisa amafutha, njengokugijima, ukubhukuda, ukudlala, i-aerobics nokunye ukuqeqeshwa, ngokwezimo ezihlukahlukene zomzimba, ungaqhubeka nokugcizelela imizuzu eyi-10 kuya ehoreni elingu-1. .

2. Yenza ngokwezifiso uhlelo lwesayensi lokufaneleka
Ngemuva kokuthi inhloso yokuqina kwakho isicacile, udinga ukwenza ngokwezifiso ukuqeqeshwa kokuqina kwesayensi nokunokwenzeka, ukuqeqeshwa okuyimpumputhe kuzothinta umphumela wokuqina, kodwa futhi kulula ukuyeka.
Uhlelo lwesayensi lokufaneleka lungalawulwa cishe emahoreni angu-1.5, hhayi isikhathi eside kakhulu. Izinyathelo zokufaneleka: Zifudumeze — ukuqeqeshwa kwamandla — cardio — ukwelula nokuphumula.

Lapho siqala, ukuqeqeshwa kwamandla kufanele kuphishekele ukuma okujwayelekile, kunokuphishekela isisindo, lapho ujwayele ithrekhi yokunyakaza komzimba, bese uqala ukuqeqeshwa kwesisindo, ukwakha imisipha abantu bakhetha isisindo se-8-12RM, ukulahlekelwa kwamafutha abantu bakhetha i-10-15RM isisindo kube.
Ukuzivocavoca kwe-Aerobic kufanele kuguquke kancane kancane kusuka ku-low-intens kuya ezinhlelweni eziphezulu, ezinganciphisa ukuwohloka kwemisipha. Kubantu abalahlekelwa amafutha, ubude bokuzivocavoca kwe-aerobic yimizuzu engama-30-60, futhi kubantu abakha izicubu zomzimba, ubude besikhathi sokuzivocavoca yimizuzu engama-30.

3, ukuqina kufanele futhi kuhlanganise umsebenzi nokuphumula, unike umzimba izinsuku ezingu-1-2 ngesonto ukuze uphumule
Ukuhlanganiswa komsebenzi nokuphumula kungahamba kangcono futhi kwenze umzimba uguquke kangcono. Iqembu le-muscle elihlosiwe lidinga ukuphumula izinsuku ezingu-2-3 ngemva kokuqeqeshwa, ngakho-ke hlela ukuqeqeshwa kweqembu le-muscle 2-3 isikhathi ngasinye ngesikhathi sokuqeqeshwa kwamandla, ukuze iqembu lemisipha lishintshane ukuhlela ukuqeqeshwa nokuphumula, ngaphezu kwalokho, ungahlela i-1- Isikhathi sokuphumula sezinsuku ezi-2 somzimba isonto ngalinye, ukuze umzimba ukwazi ukuphumula, futhi uzoba nesisusa esingcono sokuqala ukuqeqeshwa futhi ngesonto lesibili.

4. Lungisa uhlelo lokuqeqesha njalo

Enqubweni yokufaneleka, kufanele siqhubeke nokufunda futhi sifinyeze, kunokuba sithuthukise uhlelo lokuqeqesha, olungase lube kanye.Uhlelo lokufaneleka alumile, ikhwalithi yomzimba womzimba, ukukhuthazela kwemisipha kuzoqhubeka nokuthuthuka ngesikhathi sokuzivocavoca, ukuqinisa, udinga ukuqhubeka nokwandisa uhlelo lokuqeqesha, umzimba ungaqhubeka nokuthuthuka, ulolonge isibalo esihle kakhulu. .
Ngokuvamile, ngemva kwezinyanga ezi-2 zokuqeqeshwa, uhlelo lokuqala lokufaneleka seluqalile ukujwayela, ungazama ukwandisa umthwalo, ushintshe ukunyakaza, uqinise ukuqina kokuqeqeshwa, unciphise isikhathi sokuphumula, ukuze uqhubeke nokuvuselela iqembu lemisipha.