Ukuqeqeshwa kwesekethe kuvame ukubhekwa njengokuqeqeshwa kwabaqalayo, kodwa empeleni, abambalwa abazofika bazokwazi ukulwa nesigqi esinjalo. Phela, lo mthwalo uthatha cishe ukuphumula emkhatsini wezinyathelo, usebenza amaqembu ahlukahlukene e-muscle ngamunye, okuholela ekuqeqeshweni okuyinkimbinkimbi okuthuthukisa umzimba wonke.
Indlela yokuqeqeshwa okuyisicu
Ukuqeqeshwa okunjalo okuphumelela kakhulu kulabo abahlosile ukungatholi isisindo somzimba, futhi basuse isisindo esiningi. Imfihlo ilula: ngenxa yokuntula kokuphumula emkhatsini wokuzivocavoca, i-pulse iphakeme kunaleyo evamile ngo-30-50%, okusho ukuthi umzimba wakho uthola kokubili ukuzivocavoca nokuvivinya umzimba. Ngenxa yalokho, yonke imiphumela emihle ngendlela yokuqinisa imisipha, ukukhuthazela nokwehlukana kwamafutha ngeke kukugcine ulinde!
Ukuze usebenzise indlela eyisiyingi yokuqeqeshwa, kufanele ukwazi ukusebenzisa kahle imodeli ngayinye (noma wenze uhlelo lokuzivocavoca olulungile). Lokhu kuyadingeka ukuze ukwazi ukuzenza ngokuqhubekayo, ngaphandle kokuphazanyiswa ukuphumula.
Ngamanye ama-exercises afakwe kule nkimbinkimbi inendawo ethile embuthanweni, ovame ukubizwa ngokuthi "isiteshi". Izinhlelo ezivame ukuqeqeshwa eziyinkimbinkimbi zibandakanya izivivinyo eziyisishiyagalolunye kuya kweziyishumi, futhi umbuthano ogcwele uphindwa izikhathi ezinhlanu.
Kubalulekile ukuthi ukuzivocavoca, ukushintshana, kusetshenziswe amaqembu ahlukahlukene ahlukahlukene. Kunconywa ukuthi uqale ngomthwalo kuwo wonke umzimba, khona - emilenzeni, emuva, emacinini wesisu, futhi ekugcineni - ezandleni nasemagxeni. Le ndlela inomthelela ekuthuthukiseni komzimba, futhi ngenxa yalokho, akuyona indawo eyodwa kuphela kodwa isibalo sonke sizoqina.
Ukuqina kokuqeqeshwa
Ukuqina kokuqeqeshwa ngokuqondile kuxhomeke ekusebenzeni kwayo. Ngesikhathi esifanayo, kubalulekile ukuthi ungakhohlwa yiziphi izinhloso ozibekela yona, ngoba kuxhomeke ngokuqondile ukuthi kuningi okuphindaphindiwe kokusebenza okudingekayo:
- ukuphindaphinda izikhathi ezingu-10 - ukuthuthukiswa kwamandla;
- 10-30 ukuphindaphinda - ukuthuthukiswa kokukhuthazela;
- kusuka ku-30 ​​nokuphindaphinda okuphindaphindiwe - amafutha asebenzayo ashisa.
Ukuze uthole isisindo esihle kakhulu sokuzivocavoca kwakho, udinga ukugxila kwinani elikhethiwe lokuphindaphinda: ngesisindo esikhethiwe, ukunyakaza kokugcina kufanele kwenziwe ngokuphoqelela, futhi akumele nje ukwazi ukuqhubeka nokudlula ukujwayelekile!
Ungesabi ukuthi imisipha yakho izokhula ngokweqile: ukuba ube nguSchwarzenegger esikhwameni, akudingeki nje ukuthi ulinganise isisindo esikhulu, kodwa futhi uthathe izithako ezikhethekile zamaphrotheni. Ukusebenzisa isisindo okwanele kuzoqinisa imisipha yakho bese uletha umzimba wakho wonke ithoni, kodwa kungenjalo kungenza isibalo sakho somuntu, siphumelele noma sibe nemisipha engadingekile.
Ukuqeqeshwa kwesifunda kwabesifazane
Ukuqeqeshwa okuyizicucu ngengxenye enhle yesintu kuvame ukusetshenziswa njengendlela yokulahlekelwa isisindo. Eqinisweni, lokhu kuyindlela enengqondo kakhulu, ngoba umthwalo onzima kangaka ubonisa imiphumela emihle kakhulu ngokushiswa kwamafutha.
Kulesi simo, amahora amabili ngaphambi kokuqeqesha kanye namahora amabili emva kokunconywa ukuba adle ukudla kuphela kwamaprotheni. Ukuya ejimini lokuzivocavoca, kumele usheshe ukhethe izinga lomthwalo ngokwakho: inothi 8-10 simulators, lapho uzokwenza khona ukuphindaphinda okungama 20-30 noma ngaphezulu, kanye nenombolo yemibuthano. Ungaqala ngo-1-2, bese - ukwandisa umthwalo. Ukuze ungaphazamisi ezinye izivakashi ekliniki yokuzivocavoca, ukuqeqesha okunjalo kungcono ukukhetha iwashi eliphansi elihambelekile ukuze kungabi namaphule lapho i-pulse ingakwazi ukuphola khona futhi umphumela wokuqeqeshwa unciphise.