Ukuqeqeshwa kwesekethe eqenjini (Ukuqeqeshwa Kwesekethe)

Ukuqeqeshwa kwesekethe kungenye yezindlela ezidume kakhulu ekuqineni kwesimanjemanje. Lolu uchungechunge lwezivivinyo ezihlelwa isikhathi futhi zenziwe ngezikhathi ezithile futhi ngezikhathi ezahlukene phakathi kwazo.

Ileveli yobunzima: Ethuthukisiwe

Kungakhathaliseki ukuthi usebenzisa ukuqeqeshwa kwesifunda ukuze uthuthukise uhlobo lwakho lokuqeqeshwa lwamanje noma ukufunda ukuvivinya umzimba okusha, le ndlela inenani lezinzuzo ezinkulu. Vele uqale ngeqembu labaqalayo ukuze uqiniseke ukuthi wenza izivivinyo ngendlela efanele.

Ukuqeqeshwa Kwesekethe kuwukujima okusebenzayo okwehlela uchungechunge oluningi ngokulandelana okufanayo kokuzivocavoca. Wenza ukuvivinya umzimba okukodwa ngemva kokunye, ngokuvamile ngezikhawu zesekhondi ezingama-90. Umjikelezo ophelele ungase uhlanganise ukuvivinya umzimba kwe-aerobic, ukuvivinya umzimba kokuqinisa imisipha, noma inhlanganisela yakho kokubili.

Ukuqeqeshwa kwesekethe kungenye yezindlela ezidume kakhulu ekuqineni kwesimanjemanje. Lolu uchungechunge lwezivivinyo ezihlelwa isikhathi futhi zenziwe ngezikhathi ezithile futhi ngezikhathi ezahlukene phakathi kwazo.

Ungaqala kanjani ukuqeqeshwa kwesifunda

Ngokusobala, kwabaqalayo, imijikelezo yokuzivocavoca kufanele ibe mfushane ngesikhathi, futhi izikhawu phakathi kwazo kufanele zibe zinde kunabasubathi abanolwazi. Ekuqaleni kokuthuthukiswa kokuqeqeshwa kwesifunda, ukuzivocavoca kwe-aerobic kunganqoba ngaphezu kwamandla, njengoba kulula.

Uma ukuqeqeshwa kwenzeka neqembu ejimini, khona-ke zonke izifanisi ezidingekayo, njengomthetho, sezivele zikhona. Okudingayo ukuthi uze nawe yizingubo zemidlalo nezicathulo.

Izizathu Zokuqala Ukuqeqeshwa Kwesekethe

  1. Ngaphandle kwemigomo yakho yokufaneleka, kubalulekile ukuthuthukisa amandla emisipha. Njengoba sikhula, umzimba ulahlekelwa ukuminyana kwemisipha namathambo. Imizuzu embalwa ngeviki enikezelwe emisebenzini eqinisa izingalo zakho, imilenze, nemisipha engaphakathi ingakwenza uqine futhi isize ukuvimbela izifo ezifana ne-osteoporosis.

  2. Ukuvivinya umzimba okuvamile, okufana nentambo yokugxuma noma ukugijima endaweni, kuthuthukisa ukujikeleza kwegazi futhi kusheshisa ukushaya kwenhliziyo yakho. Ngenxa yalokho - ukulahlekelwa isisindo, ukunciphisa ingozi yezifo, ukulala okungcono, njll.

  3. Uma umatasa futhi ufuna ukuhlanganisa amandla nokuzivivinya kwe-aerobic ukuze wonge isikhathi, ukuqeqeshwa kwesifunda kuwumsebenzi ongcono kakhulu kuwe. Uma ujabulele imisebenzi yeqembu, isekethe yejimu ethandwayo iyisipiliyoni esihle somphakathi.

  4. Lokhu kuzivocavoca kungaba mnandi futhi kujabulise. Uma ushintsha njalo izivivinyo, i-psyche yakho ayinaso isikhathi semizwa engemihle. Ngaphezu kwalokho, ungenza ukuqeqeshwa kwesifunda ngokwezifiso ngokushintsha imijikelezo yokuzivocavoca - izinketho azipheli.

Izivivinyo eziyisisekelo zokuqeqeshwa kwesifunda

Kukhona ukuqeqeshwa kwesifunda okuhlukahlukene okuklanyelwe izinhlobo ezahlukene zemincintiswano nezemidlalo. Njengesibonelo, sinikeza enye yezinhlelo ezivame kakhulu eziguqulelwe ukuqeqeshwa kwabasubathi.

Ukuze ugijime ngokushesha, kufanele uthuthukise ubude besinyathelo, amandla, namandla. Nalu uhlu lwezivivinyo zokuqeqeshwa kwesifunda ezidingekayo ukuze ukhuphule isivinini sakho sokugijima:

  • 4 ugijima ku-400m ukuhlwitha ngesivinini somjaho, ukuphumula imizuzu emi-2 phakathi komunye nomunye;
  • Amakheshi angama-20 ngomlenze ngamunye;
  • ukugijima amamitha angu-800 ngesivinini somjaho;
  • Ama-squats angu-20 emlenzeni owodwa emlenzeni ngamunye;
  • imijaho eyi-8 ku-200m yokuhlwitha okunekhefu lomzuzu owodwa phakathi;
  • Izinyathelo ezingu-20 zokuphakamisa umlenze ngamunye;
  • Imijaho eyi-8 yamamitha ayi-100 nekhefu lemizuzwana eyi-15 phakathi kwayo; ukugxuma phambili emlenzeni owodwa, kuyadingeka ukunqoba amamitha angama-25;
  • ukugijima imizuzu engu-6 ngejubane elilula;
  • Imijaho emi-4 yamamitha angama-400 nekhefu lemizuzu emi-2 phakathi kwayo.

Ekugijimeni ibanga elide, ukukhuthazela kwemisipha kuyisihluthulelo somncintiswano ophumelelayo. Ukuzivocavoca okuhambisanayo kokuqeqeshwa kwesifunda kuyinhlanganisela yamandla nokuzivocavoca okuzokusiza ukuthi ulungiselele kangcono ukugijima kwe-marathon. Uhlu lokuzivocavoca okunconyiwe:

  • ukugijima imizuzu engu-15;
  • Izivivinyo ezingama-20 ze-squat kanye ne-deadlift;
  • 20 ama-push-ups;
  • Ama-squats angu-15 emlenzeni owodwa emlenzeni ngamunye;
  • 30 ukuqinisa twist;
  • ukugijima amamitha angu-800 ngesivinini somjaho;
  • Amakheshi angama-20 ngomlenze ngamunye;
  • 20 push-ups ebhentshini;
  • amaphaphu angu-20 anama-dumbbells emlenzeni ngamunye;
  • 20 ama-crunches amabili;
  • ukugijima amamitha angu-800 ngesivinini somjaho;
  • 20 ama-squats;
  • ukugijima amamitha angu-1500;
  • Imizuzu engu-15 yokugijima.

Izinhlelo zokuqeqesha izifunda ezihloselwe ukukhuthazela nokwakhiwa kwemisipha ziqinisekisa ukuthuthukiswa okuvumelana komzimba.

Izincomo zokuqeqeshwa kwesifunda

  • Kudingeka nini ukuqeqeshwa? - Izinkomba ziyi-hypodynamia, ukuntuleka kwesisindo somzimba nokukhuthazela.
  • Ukungafani - Ukuqeqeshwa kwesifunda kuvinjelwe uma kwenzeka ukulimala kanye nokuphazamiseka okuphawulekayo kwemisebenzi ye-musculoskeletal.

Uhlobo ngalunye lokuqeqeshwa kwesifunda lungafanelana nezidingo zakho. Lokhu nokusatshalaliswa kwezinhlelo ezihlukene zokuzivocavoca kuholela kuhlelo lokuzilolonga olulinganiselayo okuyikhona olulwenza ludume kakhulu.

shiya impendulo