1. Zibekele imigomo yokufaneleka enengqondo

Okokuqala, udinga ukuchaza imigomo yakho yokufaneleka. Ingabe uzama ukunciphisa umzimba futhi ube sesimweni esihle, noma uzama ukuzuza isisindo somzimba? Ukwazi imigomo yakho kungakusiza wenze uhlelo lokufaneleka olunengqondo.

Ijimu ihlinzeka ngokujima okuhlukahlukene, okuhlanganisa i-cardio, ukuqeqeshwa kwamandla nokunye. Ungakhetha uhlobo lokuzivocavoca olulungele wena ngokusekelwe emigomeni yakho yokufaneleka kanye nokuncamelayo komuntu siqu.

Okwesibili, izinyathelo ezifanele zokufaneleka

Inqubo yesayensi yokufaneleka kufanele kube ukufudumala kuqala, ukuhambisa amalunga omzimba, ukukhuthaza ukujikeleza kwegazi, kancane kancane uthole umuzwa wokunyakaza, bese ukuqeqeshwa okusemthethweni.

Ukuqeqeshwa okuhlelekile kufanele kuqala kuhlele ukuqeqeshwa kokumelana (ama-dumbbell, ukuqeqeshwa kwe-barbell, njll.), bese uhlela ukuvivinya umzimba (i-treadmill, ukuphotha, i-aerobics, i-yoga, njll.).

Ukuqeqeshwa kokumelana namandla akho aphezulu kungakusiza wenze kangcono, unciphise amathuba okulimala, futhi ukwandise ukusetshenziswa kwakho kwe-glycogen ukuze ungene esimweni esishisa amafutha ngokushesha ngesikhathi se-cardio.

Abantu abalahlekelwa amafutha ikakhulukazi basebenzisa ukuvivinya umzimba nokuqeqeshwa kwamandla njengesengezo, kuyilapho labo abakha imisipha ngokuyinhloko basebenzisa ukuqeqeshwa kwamandla nokuzivocavoca umzimba njengesengezo. Ngemuva kokuqeqeshwa, kufanele welule futhi uphumule iqembu le-muscle elihlosiwe, elisiza ukulungisa nokukhula kwemisipha, futhi linciphise ukubukeka kobuhlungu.

3. Hlela isikhathi sokuzivocavoca ngendlela efanele

Isikhathi sokuzivocavoca ejimini akufanele sibe side kakhulu noma sibe mfushane kakhulu, ngokuvamile kunconywa ukuthi ukuzivocavoca ngalunye 40-90 imizuzu kufanelekile. Ngesikhathi esifanayo, ukuzivocavoca kufanele kuhlelwe okungenani izikhathi ezingu-2-4 ngesonto ukuqinisekisa ukuthi umzimba usetshenziswe ngokugcwele.

4. Naka ukushuba kanye nemvamisa yokuzivocavoca

Lapho uzivocavoca ejimini, kufanele unake ukufunda umkhondo ojwayelekile wokunyakaza, uqale ngokuqeqeshwa kwesisindo esiphansi, futhi ungazilolongi ngokungaboni. Ngokuthuthukiswa kwamandla omzimba, kancane kancane ukwandisa ukuqina kanye nemvamisa yokuzivocavoca ukuze ugweme ukulimala ngokomzimba.

Ngesikhathi esifanayo, kwezinye zezinto eziyinkimbinkimbi kakhulu, ungakwazi ukuzilolonga ngaphansi kokuqondisa komqeqeshi ukugwema ukunyakaza okungalungile okubangela ukulimala.

5. Gcina isimo sengqondo esihle nemikhuba emihle

Lapho uzivocavoca ejimini, ukudla kwakho kufanele futhi kuhambisane, ufunde ukudla okuhlanzekile, uqhelelane nokudla okungenamsoco, futhi udle ukudla okunamafutha amancane okunamaprotheni amaningi.