Abahlobo abaninzi abazi ukuba bangaqala njani ukomelela okanye ukuzilolonga, okanye bazele yinzondelelo ekuqaleni kokuqina, kodwa ngokuthe ngcembe baye bancame xa bengasiphumezi isiphumo esifunekayo emva kokubamba ixeshana, ngoko ke uya kuthetha malunga nendlela yokuqalisa kubantu abasandula ukunxibelelana nokomelela. (Qaphela: Nangona uVance ebandakanyeka kuqeqesho lwamandla aqhumayo kunye noqeqesho lokuphakamisa amandla, ubukhulu becala unokuqonda okunzulu kokubunjwa, ngoko umxholo ohlaziyiweyo walo mbandela ubukhulu becala ubumba.).

Okokuqala, qwalasela oku kulandelayo ngaphambi kokuba uqalise imithambo:

1. Vavanya imeko yakho yangoku yomzimba

Ithini isayizi yakho yangoku? Ngaba ukhe waba nomkhwa wezemidlalo? Ingaba umzimba unezinye izifo okanye ukulimala okuchaphazela imidlalo.

2. Yintoni ofuna ukuyizuza

Umzekelo, ndifuna ukubumba, ukwenza ngcono kwezemidlalo, kwaye ndinyuse amandla aphezulu.

3. Imiba ebanzi

Lingakanani ixesha evekini onokuligcina ukwenza umthambo, nokuba wenza umthambo kwindawo yokuzivocavoca okanye ekhaya, nokuba uyakwazi ukulawula ukutya kwakho, njl.

Ngokwemeko emva kohlalutyo, yenza isicwangciso esifanelekileyo. Isicwangciso esilungileyo sinokukwenza ukuba ufumane kabini umphumo ngesiqingatha somzamo. Ngoku makhe sithethe ngayo ngokweenkcukacha: indlela yokuqalisa imidlalo kubantu ababuthathaka, abaqhelekileyo nabatyebileyo, kodwa kungakhathaliseki ukuba bangabaluphi na uhlobo, banokulandela le migaqo ilandelayo:

umgaqo:

1. Ukuba akukho amava okuzivocavoca okanye umthambo omncinci ngaphambi kokuba uqale umsebenzi, kucetyiswa ukuba uqale kwimpilo yomzimba, umzekelo, ukuqala kuqeqesho olulula lwe-aerobic ukuphucula umsebenzi wabo we-cardiopulmonary. Emva kwayo yonke loo nto, uqeqesho lwamandla lukwafuna inkxaso ethile yokunyamezela ukugqiba. Unokukhetha eminye imidlalo onomdla kuyo (ukudlala ibhola, ukuqubha, njl. njl.) ukuze ukhulise imikhwa elungileyo yokulolonga;

2. Ekuqaleni koqeqesho lwamandla, funda kuqala imodi yokunyakaza ngezandla ezingenanto okanye ubunzima obulula, uze uqale ukongeza ngokukhawuleza ubunzima, kwaye xa i-novice iqala ukusebenzisa, ngokuyininzi isebenzisa iintshukumo ezidibeneyo (iintshukumo ezininzi ezihlangeneyo);

3. Yenza isicwangciso sokutya esilungileyo, ubuncinane izidlo ezithathu kufuneka zibekwe ngexesha, kwaye kwangaxeshanye, uqinisekise ukutya okulungileyo kweprotheyini:

Akukho lusuku lokuzilolonga: 1.2g/kg ubunzima bomzimba

Usuku loqeqesho lokunyamezela: 1.5g / kg ubunzima bomzimba

Usuku lokuqeqesha amandla: 1.8g / kg

4. Ukuba unesifo okanye amalungu athile omzimba wakho enzakele, nceda ulandele isiluleko sikagqirha kwaye ungazami ukuba nesibindi.

Abantu ababhityileyo

Iimfuno jikelele zabantu ababhityileyo nababuthathaka kufuneka bomelele kwaye babe nempilo, kodwa ngenxa yokuba i-metabolism esisiseko yolu hlobo lwabantu iphezulu kuneyabantu abaqhelekileyo, kwaye ixesha elininzi abadli iikhalori ezaneleyo, ngoko oku uhlobo lwabantu kufuneka bagxininise kuqeqesho lwamandla kunye nexesha loqeqesho akufanele libe lide kakhulu, ekufuneka lilawulwe kwimizuzu engama-45-60, kwaye wenze umthambo omncinci we-aerobic kangangoko kunokwenzeka; ngokumalunga nokutya, kucetyiswa ukuba ugxininise ekutyeni okunempilo, Musa ukutya i-crisps, inkukhu eqhotsiweyo kunye nokunye ukutya ukuze uzuze ubunzima. Yandisa ngokucotha ukutya kwakho. Njengoko inhlalakahle yabantu abancinci nababuthathaka, ngaphezu kokutya okuqhelekileyo, ukwenzela ukuhlangabezana neemfuno zeekhalori, iziphuzo zinokunxiliswa ngokuthanda.

Abemi abaqhelekileyo

Ibhekisa kubantu abatyebileyo okanye ababhityileyo, kunye nabo bakhangeleka bebhityile kodwa benesangqa samanqatha esijikeleze isisu sabo. Olu hlobo lwabantu lufana neziphakamiso zezemidlalo zabantu abancinci nababuthathaka, ngokukodwa kugxininise ekuqeqesheni amandla, ixesha lokuzivocavoca lilawulwa malunga nemizuzu engama-60, i-aerobic inokwenziwa ngokufanelekileyo; ngokwemiqathango yokutya, nayo isekelwe kukutya okunempilo kunye nokuqhelekileyo, kodwa kufuneka ukuba uqaphele ukutya okuncinci okanye akukho nto kunye neziselo.

Abantu abatyebileyo

Ukubizwa ngokuba ngamanqatha ngabantu abakungqongileyo kungahlelwa kolu didi. Ukongeza kuqeqesho lwamandla, abantu abanjalo kufuneka bazibandakanye noqeqesho lwe-aerobic, kodwa kufuneka baphephe umthambo wokuzilolonga njengokubaleka nokutsiba. Ngenxa yokuba uxinzelelo oluhlangeneyo lwabantu abatyebileyo lukhulu kakhulu kunabantu abaqhelekileyo, kufuneka banciphise ubunzima babo ngaphandle kokonakalisa imizimba yabo. Ngokuphathelele ukutya, akusiyo i-wax yokuhlafuna ukutya ngaphandle kweoli kunye netyuwa, kodwa ukutya okufanelekileyo kweoli kunye netyuwa. Xa usitya ukutya kwangaphandle, kufuneka ukuphephe ukutya okuqhotsiweyo nokuqhotsiweyo, kwaye amashwamshwam kunye neziselo kufuneka kuyekwe.

Kwangaxeshanye, abantu abasaqala ukuzilolonga kufuneka bathathele ingqalelo:

1. Ungasoloko ujonge iindlela ezimfutshane kunye neyona ndlela ingcono

Abahlobo abaninzi bahlala befuna ukufumana indlela emfutshane yokufumana eyona ndlela ilungileyo yokufezekisa injongo efanelekileyo kube kanye. Kodwa nakubomi bethu, zingaphi izinto esinokuzifeza kube kanye? Umzimba wakho sisipili esinokubonisa ngcono imeko yobomi bakho bamva nje. Ukuba utya ukutya okunamafutha, kuya kuba namafutha. Ukuba uphumla kancinci, umsebenzi wakho womzimba uya kuncipha. Enyanisweni, eyona ndlela ilungileyo kukunamathela kuyo imihla ngemihla. Bonke abantu abasempilweni okanye abasempilweni akuthethi ukuba benze eyona midlalo yakutshanje, kodwa oko bebekwenza.

2. Intlanzi ngeentsuku ezintathu kunye net ngeentsuku ezimbini

Olu hlobo lwabantu ikakhulu luthatha ukomelela njengomsebenzi ekufuneka ugqitywe, okanye akukho njongo, ungakulungeli ukutshintsha imeko yangoku. Enyanisweni, ekuqaleni, unokuqalisa ukuzilolonga ngendlela oyithandayo nekulula ukubambelela kuyo (efana nokukhwela ibhayisekile, ukudanisa, ukuqubha, njl. njl.), kwaye ugqibezele malunga nemizuzu engama-40 yokuzilolonga kathathu ukuya kane ngeveki. ; ke unokongeza uqeqesho lwamandla ngokufanelekileyo emva kwexesha elithile. Ukongezelela, kungcono ukufumana injongo yokunamathela kuyo: umzekelo, ndifuna ukwakha umzimba omhle wokugqoka iimpahla, ndifuna ukuba nomzimba ophilileyo ukujongana nezinto zobomi, njl. kungakhathaliseki ukuba ndenza ntoni, kuphela ngokuyijika ibe ngumdla wakho okanye inxalenye yobomi ndingakwazi ukuzibophelela ixesha elide. Nonke niyayazi inyaniso, kodwa aninako ukuyenza loo nto. Ndiyayazi

3. Ukongamela

Igcwele inkuthazo kunye nomdlandla, ngokungafaniyo kakhulu ngaphambili. Kulungile ukuba nenkuthazo, kodwa inkuthazo eninzi ayonelanga. Ngapha koko, umthambo yinkqubo yenyathelo ngenyathelo. Asikuko ukuba ixesha elide uqeqesha ngexesha, isiphumo siya kuba ngcono. Ubume bomzimba sisiphumo sokuzingisa kwakho ixesha elide, hayi isiphumo somthambo omnye.

4. Zininzi kakhulu iinjongo ezingaqinisekanga

Ufuna ukulahlekelwa ngamanqatha kwaye wandise izihlunu. Ukuba uzibekela usukelo olubini olungqubanayo, awuyi kuphumelela ekugqibeleni. Nokuba iinjongo azingqubani, kunzima kuwe ukuba uthathele ingqalelo izinto ezimbini okanye ngaphezulu ngaxeshanye, ngoko ke kungcono uzibekele usukelo lwexesha elifutshane kuqala, emva koko wenze okulandelayo emva kokuba uyigqibile.
Okokugqibela, nokuba unomdla wokubumba ukuqina, ukuba nje ungaqala ukuzilolonga, nokukhwela ibhayisekile kunye nomdaniso wesikwere, kuya kuba nefuthe elihle emzimbeni wakho. IKomishoni yeMidlalo yaseMelika (i-ACE) ifikelele kwisigqibo sokuba logama nje unokubambelela kuyo kangangeenyanga ezintandathu, imidlalo inokuba ngumkhwa wakho, kwaye akufuneki unamathele kuyo. Ngoko ke ndingazinika ithuba lokutshintsha. Okokuqala, ndiya kwahlula iinyanga ezintandathu kwiinjongo ezincinci: umzekelo, ndiya kubambelela kwimidlalo endiyithandayo kathathu ngeveki, kwaye emva koko ndiza kubeka usukelo lokujoyina uqeqesho lwamandla okanye ndizame ezinye iindlela zemidlalo okwesibini. ngenyanga, ukuze ngokuthe ngcembe uhlakulele umdla kwimidlalo. Emva kokufikelela usukelo, ndisenokuzivuza ngokutya okumnandi okanye ezinye izinto ozifunayo.