Indlela yokuthuthukisa okukhuthazela iprogramme, elide ukugijima

Indlela yokuthuthukisa ukukhuthazela ngesikhathi umsebenzi? Impendulo yalo mbuzo abantu abanentshisekelo ngokwanele. Njalo thina singabafakazi bakhe sizokubona xoxa ngawo - ukubheka ezinhlelweni ezikhona, ukugxila imithi ukwandisa ukukhuthazela, futhi umthelela wabo emzimbeni athlete.

Njengoba indlela jikelele ukuxazulula inkinga engenhla, cabanga egijima. Kuyinto indlela elula ukuthi akudingi imishini ekhethekile umsebenzi.

ulwazi olujwayelekile

Ukugijima, yebo, sikhona yonke indawo, kodwa kudinga indlela ekhethekile, okuyiwona akwanele nje ukuthatha kungaba isiqalo esihle. Kuyadingeka kakhulu futhi bakwazi ukuhlala isikhathi eside ngokwanele Tempo. Kuze kube yimanje, ngaphezu ukuqeqeshwa ngokomzimba futhi kuyodingeka amandla kakhulu futhi amaqhinga (noma imishini) ukunyakaza. Ngokwemibandela ukwaba ukukhuthazela olukhethekile kanye nalolo olwejwayelekile. Ziyakwazi kudingekile izinjongo ezifana:

1. ukukhuthazela Jikelele. It ikuvumela ukulungisa imiphumela ekhona futhi alungele imisebenzi ngokomzimba kunokwenzeka.
2. ukukhuthazela Special. Kudinga ababehumusha ekhonweni lomzimba lokukwazi ukuba banqobe umthwalo eside. Ukuthuthukiswa Its abathintekayo abasubathi abafuna ukuhlela izinhlanga elide. Phela, ikuvumela ukubekezelela kangcono izimo hypoxic futhi sibhekane ukuzivocavoca.

Ezemidlalo Ukugijima lidinga ukukhuthazela. Ake sibheke ukuthi angaluthola kanjani.

izincomo Jikelele imiphumela engcono

Ngakho, ukuze kuzuzwe imiphumela ezifanele, kumele:

1. Ukuze bahlanganyele emhlabathini ukwenyuka okuncane (kuze 4%). Ngaphezu kwalokho, kubalulekile ukuba ukhethe ijubane yokuthi kuyo ongakhuluma naye ehefuzela. Iphendula kanjani ukuthuthukisa ngokukhuthazela umzimba wakho, kufanele uqaphele yokuthi njengoba ijubane kokuqala kungenziwa kukhethwe imizuzwana yokuthi 20 ukuze unqobe ibanga ngezinyathelo 30, futhi inhloso yayo, ngiyabona ukuthi lokho kuqeqeshwa dlozhny imizuzu okungenani 20.
2. Izinkinga zabo ezemidlalo uhlanga njengoba isibalo amakilasi. Ngakho, ukuhamba kuyoba usizo inamagquma sezwe (ukunyukela hhayi ngaphansi kuka 8%). Yiqiniso, kubalulekile ukuchitha ngaso sonke isikhathi, kodwa nengxenye kuphela. isivinini ukunyakaza kufanele kube ezingeni esigabeni esandulele.
3. Ungakhohlwa ukuba sifeze kabusha emisipheni yazo. Lokhu kungenziwa kokubili ngesikhathi cool phansi, futhi ngesikhathi gaphambi ekuqaleni. kuyasiza ikakhulukazi kulabo abaye babhekana ukuhlukumezeka, futhi isikhathi eside alulayishwanga emzimbeni wakho. Ukubuyisela imisipha ngokwanele ukwenza ukugijima. Uma Amazing ekuqaleni kunzima, ingasetshenziswa ngezikhathi lonke Amazing yakho.

Futhi manje ake ufunde izivivinyo, ukwandisa ukukhuthazela, futhi esekelwe run.

I kancane, ngcono

Isifiso kuzuzwe umphumela ngokuvamile ucosha phezu ukunakekelwa ngumuntu. Futhi ngeze! Phela, kungaholela okungenani kuya imisiwe kuqala imisipha soreness, futhi ngezinye izikhathi ngisho microtraumas noma waphuka.

Umqondo we-umsebenzi yokuqala iwukuthi umuntu udinga ukwenza nemijikelezo yawo. Kulabo abangenalo ezemidlalo iyunifomu esidabukisayo ngeke asondele okulandelayo:

1. Kuyadingeka ukusebenzisa imizuzwana amathathu;
2. Hamba ijubane ethule imizuzu 4.5;
3. Phinda izikhathi eziyisishiyagalombili.

Lokhu Amazing kwanele ukwenza katsatfu ngeliviki. Njengoba izinsuku unqamule izwe, ungakhetha ngoMsombuluko, ngoLwesithathu nangoLwesihlanu. Ngokuhamba kwesikhathi, isidingo ukwandisa isisindo bese kunciphisa lonke.

Phakathi nezinyanga eziyisithupha ukuqeqeshwa kulolu bamajadu labo ungaphuthelwa amakilasi futhi ngokwanele ukuhlola amandla abo, kungaba ozibongayo umphumela amahora amabili egijima ngejubane ezolile. Kodwa lapha akukuhle ukusebenza ngesikhathi, futhi buqamama. It kungenziwa lenyuke njalo ngemva kwamasonto amabili.

Fast gijima

Ngakho, siyaqhubeka cabangela umsebenzi, ukwandisa ukukhuthazela. Ingqikithi ekilasini elilandelayo ihilela lokho okudingeka ukusebenzisa ibanga elithile ngesikhathi esifushane. Futhi hhayi kanye, kodwa ethile. Futhi udinga ukusebenzisa okushesha njengokungena umuntu ufuna.

Isibonelo ukubeka ibanga 800 amamitha ngemizuzu 3 amasekhondi angu-30. Qala nge 4-5 amasethi umsebenzi ngamunye. Uma ungakwazi ukugcwalisa amazinga, namanje egijima futhi sizame ukufinyelela umgomo. Uma zonke izindlela luzoqala ngempumelelo, kungenzeka ukwandisa isibalo sabo. Nakuba it is hhayi Kunconywa ukusebenzisa izikhathi ezingaphezu kuka-10 kwelinye Amazing. Kungaba isilandelwa ngendlela efanayo njengoba odlule eyodwa - katsatfu ngeliviki.

Manje ngoba sewuyazi ukuthi indlela yokuthuthukisa ukukhuthazela, uma ufuna ukufunda indlela ngokushesha ukusebenzisa amabanga amade. Kodwa le ndlela kufanelekile abantu abenza kungenzeka angasebenzi amakhilomitha okungenani ezintathu? Uma ungeke ukwenze - kahle, funda isigaba №1.

run kancane futhi isikhathi eside

Isivivinyo esilandelayo kufanelekile labo abanentshisekelo kanjani ube namandla athe xaxa futhi ngeke bekhathele beyingcuba ngenxa yokukhathala. Iphuzu eliyinhloko ke ukuthi udinga ukugxila uhlanga lula. By the way, ngaphezu injongo yayo eqondile, umzimba kusiza ukugwema izimo ezibangela ukucindezeleka.

Lolu hlelo bazilungiselela ukusebenzisa phezu kwemizamo yomuntu. Kulesi inqubo, akumelwe ukusebenzisa ku-90% amabutho ayo, njengokwenza izinto abantu abaningi, futhi u-80%. Uma 8 amakhilomitha uzokwazi ukuba anqobe kumaminithi 25, bese uzama ukukwenza isigamu sehora. Okusho ukuthi, ngokokuqala ungasebenzisa isici 1.25.

ukuqeqeshwa ibhalwe

Lolu hlelo lubhekele umsebenzi ukugijima ukuze ukukhathala. Futhi kufanele kube khona izikhathi ezingaphezu kwezintathu ngesonto (Ungayisebenzisa zonke efanayo ngoMsombuluko, ngoLwesithathu nangoLwesihlanu).

Kuyadingeka ukuba yenza iplani umsebenzi, lapho ijubane futhi ibanga Amazing ngamunye uyoboniswa. Kulokhu, lo Mon okunemibandela - ke Ukuntininiza, kodwa ngejubane kancane. NgoLwesithathu sekudlule umsebenzi isikhawu. Futhi ngoLwesihlanu, kubalulekile ukuhlela Amazing Tempo. By the way, sibonga alternation kunciphisa ingozi yokulimala. Kodwa kukhona efanelekayo esimweni samanje, ukuqeqeshwa ukukhuthazela okunjalo - wonke umuntu uyazinqumela.

ingxoxo Hlukanisa - kuba ukuphindaphinda yabo. Umbhali le ndlela incoma eziqala 12 rep ayi-400 (noma 6 kuya ku-800). Futhi, uma uthanda, lokhu ibanga kungase kukhule, kodwa amakhilomitha kungekho kuka-20.

Plyometrics

Ukuqeqeshwa elandelayo ukukhuthazela usebenzisa indlela percussive. Le ndlela kuye kwabonisa imiphumela emihle lapho ijubane edingekayo, isivinini namandla. Futhi plyometrics izakhi kungabonakala parkour. Isebenzisa ukunyakaza obhubhisayo esheshayo ukuthuthukisa amandla kwemisipha nesivinini. Okubalulekile lapha baphuma ngamafasitela.

Ayikho enye indlela ethile akuyona, kodwa ungaqala nale: kuqala, isebenza ngokushesha e ziyakhula elincane 15-20 amamitha. Ngakho kubalulekile ukuba baphakamise amadolo phezulu ngokwanele (kodwa hhayi kakhulu). Ngemva kwalokho kudingeka uphumule bese uphinda izinkathi 6-8 ngaphezulu. Njengoba i eyengeziwe gaphambi ungakwazi ukwengeza kuzuba ezahlukene (ngezinyawo ezimbili, ngakwesokunxele, ngakwesokudla). Ukuze ulimale, kungcono ukusebenza phansi noma egandayiwe.

Long Tempo Amazing

Eqhubeka sihlole indlela ukuthuthukisa ukukhuthazela ngokomzimba umzimba, ake sinake enye indlela. Ukuze uqhathanise, thinta ku izindlela ezijwayelekile. Zinikeza umuntu ukusebenzisa nge rate kancane kuka kulokho okungase unqobe amakhilomitha 10 ngaphandle kwezinkinga. Iphinde ezihlongozwayo ukwandisa lesi sibalo imizuzu 60 kuya.

Kunconywa ukuba kuphela bahlanganyele kanye ngesonto. Ngakho-ke kufanele siqhubeke izinyanga ezimbili. Ngesikhathi esifanayo, ukugwema ukulimala, kutuswa ukuqala indlela ejwayelekile - kusuka kwangu-20. Njalo ngeviki, udinga ukwengeza amaminithi 5. Uma lokhu kungasebenzi - kahle, zama imodi langaphambilini, uze ukwazi ukudonsa entsha iziqondiso ukwanda. Ngemva kwezinyanga ezimbili ukuqeqeshwa ukuze uzinike ukuphumula okuhle ngesonto. Ngokuhamba kwesikhathi, sizokwazi ukwandisa imvamisa ukuqeqeshwa. Ngakho-ke sizokwazi ukubamba ababili emncintiswaneni kuleli sonto - eside nihlale izinsuku khulula.

run Quick futhi eside

Lokhu kukhetha benza okuhlukile №3. Ingqikithi le ndlela itholakala lokuthi ukuthi lapho kuyoba 25% kuphela ibanga fixed, qala eyolanda isivinini. Futhi lokhu kufanele kwenziwe kancane kancane. Ekugcineni, abaningi ngeke babe nomuzwa wokuthi sengathi kulamula isibambo, ungakhathazeki - lokhu kungokwemvelo. Kodwa ukushayela nehhashi uhlanga akudingekile.

Medicine eya wokutakula

Ake sixoxe izidakamizwa ukuthi ukwandisa ukukhuthazela. Okokuqala, ngifuna ukubeka isixwayiso ukuthi ukusebenzisa kwawo i aluphumeleli ngaphandle kokushiya nokuncane. Ngakho-ke, cabanga kabili futhi uxhumane nodokotela wakho ngaphambi kokuthatha lutho. Abakwazi nalowo mphumela:

• the Ukugqugquzela;
• umzimba;
• okuxubile.

Amalungiselelo eqembu lokuqala azithandeki ngoba ukusetshenziswa isikhathi eside kuholela ukuqhubeka kwempilo emzimbeni. Uhlobo lwesibili ingase ikhishwe phezu isikhathi eside, kodwa bavame isivinini kunalokho kancane senzo. Ukwakhiwa sibe nomthelela ezazixutshwe isikhundla Lesisemkhatsini.