Abantu abaningi abazi kangaki ngesonto udinga ukudlala ezemidlalo, futhi kubaluleke kakhulu ukwakha uhlelo lokuqeqesha ukuze imisipha iphumule futhi umphumela wokuzivocavoca awupheli.
Kufanele udlale ezemidlalo ezingaki ngesonto ukuze kube nomphumela?
Okokuqala, ake sichaze ukuthi konke ukuqeqeshwa kungahlukaniswa ngamaqembu amathathu amakhulu - i-cardio, amandla nokulula. Ngolunye uhlobo lomsebenzi kunemithetho enquma ukuthi ungayisebenzisa kangaki ngesonto. Kufanele zigcinwe ngomphumela omkhulu.
I-Cardio ngendlela ehlanzekile ingenziwa ngaphandle kuka 2-3 izikhathi ngesonto. Lokhu ngakolunye uhlangothi kuzonikeza umphumela oyifunayo, kodwa ngeke kubangele ukukhathala nokuxhaswa ngokweqile.
Ukuqeqeshwa kwamandla kungabelwa izinsuku ezingu-4 ngesonto, uma kusetshenziselwa ukuvivinya umzimba ukuze imisebenzi emibili inikezwe eqenjini elilodwa lemisipha, futhi amakilasi asele aqeqeshwa abanye. Isibonelo, i-biceps, i-triceps, ibhande eliphezulu lehlombe kanye nesimiso semishini yokunyathelisa ngoMsombuluko noLwesihlanu, futhi ukuqhuba "emilenzeni" kwenziwa ngoLwesithathu nangeSonto.
Ukwehlisa kungenziwa nsuku zonke. Kodwa kunengqondo ukuqeqesha okungenani zonke izinsuku.
Kufanele usebenzise kangaki ngesonto ukulahlekelwa isisindo?
Ukuze ukunciphisa isisindo, ochwepheshe batusa ukushintsha i-cardio nokuqeqeshwa kwesisindo. Abaqeqeshi bacebisa okungenani 2, kodwa hhayi ngaphezu kwezingu-4 ngeviki ihora elilodwa ukuze banakekele umzimba. Ngesikhathi esifanayo, uhlelo lokufunda lungaba kanje: okokuqala udinga ukwenza ukufudumala (imizuzu engu-10), bese uthatha isikhathi sokuzivocavoca (imizuzu engu-30-35), bese uthatha isikhathi esifushane (imizuzu engu-10-15). Udinga ukuqedela iseshini ngokusula .
Imidlalo kangaki ngesonto elinjalo, 2 noma 4 ixhomeke esimweni sokuqala somuntu. Uma uqala, kufanele uqale ngamakilasi ambalwa, kancane kancane ukwandisa inani lokusebenza kuya ku-4.
Kukhona enye, indlela engaphumelela yokulahlekelwa isisindo. Kubonakala kanje - izinsuku ezingu-2 ngesonto, imizuzu engu-35-40 inikwe ama-cardio-employments, ngenkathi ikhefu phakathi kokuqeqeshwa okungenani amahora angu-24. Futhi, okungenani ihora elingu-7 ezinsukwini ezingu-7, kudingeka usebenzise izivivinyo zamandla.
- UMsombuluko - ukuqeqeshwa kwe-cardio;
- ULwesibili yikhefu;
- ULwesithathu yikhefu;
- Ukuqeqesha ngesineke;
- ULwesihlanu yikhefu;
- NgoMgqibelo - i-cardio;
- NgeSonto yikhefu.
Uma ufuna, ungafaka esinye isifundo somandla. Kodwa ungenzi okokuqala.