Abangani abaningi abazi ukuthi bangaqala kanjani ukuqina noma ukuzivocavoca, noma bagcwele umdlandla ekuqaleni kokuqina, kepha kancane kancane bayeka lapho bengafinyeleli lapho beqala ukuqina khona. .

Okokuqala, cabanga ngokulandelayo ngaphambi kokuqala ukuzivocavoca:

1. Hlola isimo sakho samanje somzimba

Yini usayizi wakho wamanje? Wake wakwenza umkhuba wezemidlalo? Ukuthi umzimba unezinye izifo noma ukulimala okuthinta ezemidlalo.

2. Yini ofuna ukuyifinyelela

Isibonelo, ngifuna ukwakheka, ukwenza kangcono kwezemidlalo, futhi ngikhuphule amandla amakhulu.

3. Izici ezibanzi

Isikhathi esingakanani isonto ongasikhipha ngokuzivocavoca, noma ngabe uvivinya umzimba emzimbeni noma ekhaya, noma ngabe ungalawula ukudla kwakho, njll.

Ngokwesimo ngemuva kokuhlaziywa, yenza uhlelo olunengqondo. Uhlelo oluhle lungakwenza nakanjani uthole kabusha umphumela ngengxenye yomzamo. Manje ake sikhulume ngakho ngokuningiliziwe: Ungaqala kanjani imidlalo yabantu ababuthakathaka, ejwayelekile nabakhuluphele, kepha noma ngabe bangohlobo luphi lolu hlobo, bangalandela imigomo elandelayo:

Isimiso:

1. Uma kungekho okuhlangenwe nakho kokuzivocavoca umzimba noma ukuzivocavoca okuncane ngaphambi kokuqala kokuzivocavoca, kuphakanyiswa ukuthi kuqale ngokuqina komzimba, ngokwesibonelo, kusukela ekuqeqeshweni okulula kwe-aerobic ukuthuthukisa umsebenzi wabo we-cardiopulmonary. Ngemuva kwakho konke, ukuqeqeshwa ngamandla kudinga nokusekelwa kokukhuthazela okufanele kuqedwe. Ungakhetha eminye imidlalo oyithandayo (ukudlala ibhola, ukubhukuda, njll.) Ukuthuthukisa imikhuba emihle yokuzivocavoca;

2. Ekuqaleni kokuqeqeshwa kwamandla, qala ufunde imodi yokunyakaza ngezandla ezingenalutho noma ngesisindo esikhanyayo, bese uqala ukwengeza kancane isisindo, futhi lapho i-novice iqala ukuzivocavoca, ikakhulukazi iqala ukunyakaza (ukunyakaza okuningi okuhlangene);

3. Yenza uhlelo oluhle lokudla, okungenani ukudla ezintathu kufanele kudluliselwe isikhathi, futhi ngasikhathi sinye, kuqinisekiswe ukudla okuhle kwamaprotheni:

Alukho usuku lokuzivocavoca: 1.2g / kg isisindo somzimba

Usuku Lokukhuthazela Usuku: 1.5g / kg isisindo somzimba

Usuku Lokuqeqeshwa Kwamandla: 1.8G / KG

4. Uma unesifo noma ezinye izingxenye zomzimba wakho zilimele, sicela ulandele izeluleko zikadokotela futhi ungazami ukuba nesibindi.

Abantu abane-Emaciated

Izidingo ezijwayelekile zabantu abancane nababuthakathaka kufanele zibe namandla futhi zibe nempilo enhle, kepha ngoba i-metabolism eyisisekelo yalolu hlobo lwabantu iphakeme kakhulu kunabantu abajwayelekile, futhi lolu hlobo lwabantu ludinga ukugxila emizuzwini engu-45-60. Ngokuya kokudla, kunconyelwa ukugxila ekudleni okunempilo, ungadli ama-Crisps, inkukhu ethosiwe nokunye ukudla ukuze unikeze isisindo. Khulisa kancane ukudla kwakho kokudla. Njengenhlala-kahle yabantu abancane nababuthakathaka, ngaphezu kokudla okujwayelekile, ukuze bahlangabezane nezidingo zamakhalori, iziphuzo zingadakwa ngentando.

Inani elijwayelekile

Kubhekisa kubantu abangakhuluphele noma abancane, nalabo ababukeka bencane kepha banombuthano wamafutha azungeze isisu sabo. Lolu hlobo lwabantu luyafana neziphakamiso zezemidlalo zabantu abancane nababuthakathaka, ikakhulukazi bagxile ekuqeqesheni amandla, isikhathi sokuzivocavoca silawulwa cishe imizuzu engama-60, i-aerobic ingahle kwenziwe kahle; Ngokuya kokudla, futhi kusekelwe ekudleni okunempilo futhi okujwayelekile, kepha kudinga ukudliwa yiminyaka noma kungekho okudla okulula nokudla.

Abantu abakhuluphele

Ukubizwa ngamafutha ngabantu abaseduze kwakho kungahlukaniswa kulesi sigaba. Ngaphezu kokuqeqeshwa kwamandla, abantu abanjalo badinga ukujoyina ukuqeqeshwa kwe-aerobic, kepha badinga ukugwema ukuzivocavoca kwe-aerobic njengokugijima nokugxuma. Ngoba ingcindezi ehlanganyelwe yabantu abakhuluphele ngokweqile inkulu kakhulu kunaleyo yabantu ejwayelekile, badinga ukunciphisa isisindo sabo ngaphandle kokulimaza imizimba yabo. Ngokuya kokudla, akusona ukudla okuhlafuna i-wax okuhlafuna ngaphandle kwamafutha nosawoti, kepha uwoyela ofanele nokudla kasawoti. Lapho udla ngaphandle kokudla, kufanele ugweme ukudla okuthosiwe nokuthosiwe, futhi iziphuzo neziphuzo kumele zimiswe.

Ngasikhathi sinye, abantu abaqala nje ukubonisa isidingo sokunaka:

1. Ungahlali ubheka izinqamuleli nangendlela engcono kakhulu

Abangani abaningi bahlala bafuna ukuthola isinqamuleli ukuthola indlela engcono kakhulu yokuthola inhloso efanelekile kube kanye. Kepha ngisho nasempilweni yethu, zingaki izinto esingazifinyelela kanye nakuzo zonke? Umzimba wakho yisibuko esingabonisa isimo sempilo yakho yakamuva. Uma udla ukudla okunamafutha, kuzoba amanoni. Uma unokuphumula okuncane, umsebenzi wakho womzimba uzokwehla. Eqinisweni, indlela engcono kakhulu ukunamathela kuyo usuku nosuku. Bonke abantu abasempilweni enhle noma ngesimo esihle asisho ukuthi benze imidlalo yakamuva kakhulu, kodwa lokho ebekwenza.

2. Izinhlanzi ngezinsuku ezintathu nenetha ngezinsuku ezimbili

Lolu hlobo lwabantu ikakhulukazi ngokubheka ukuqina njengomsebenzi okufanele ugcwalise, noma akukho mgomo, ongazimisele ukushintsha isimo se-Quo. Eqinisweni, ekuqaleni, ungaqala ukuzivocavoca ngendlela oyithandayo futhi okulula ukuyilandela (njengokuhamba ngamabhayisekili, ukudonsa, ukubhukuda, njll.), Bese uqeda imizuzu engama-40 yokuzivocavoca amahlandla amathathu kuya kwamane ngesonto; Ngemuva kwalokho ungangeza ukuqeqeshwa kwamandla ngendlela efanele ngemuva kwenkathi yesikhathi. Ngaphezu kwalokho, kungcono ukuthola inhloso yokunamathela ku: ngokwesibonelo, ngifuna ukwakha umzimba omuhle ukugqoka izingubo, ngifuna ukuba nomzimba onempilo ukubhekana nezinto empilweni, njll. Nonke niyalazi iqiniso, kepha awukwazi ukukwenza. Ngiyayazi

3. Eqile

Kugcwele isisusa nomdlandla, ngokuphambene kakhulu ngaphambili. Kuhle ukuba nokugqugquzelwa, kepha isisusa esiningi akwanele. Ngemuva kwakho konke, ukuzivocavoca kuyinqubo yesinyathelo ngesinyathelo. Akukona isikhathi eside ukuthi uqeqesha ngasikhathi, umphumela omuhle uzoba. Ukwakheka komzimba kungumphumela wokuphikelela kwakho kwesikhathi eside, hhayi umphumela wokuzivocavoca okukodwa.

4. Imigomo eminingi engaqinisekile

Ufuna ukulahlekelwa amanoni futhi ukhulise izicubu zomzimba. Uma usetha izinhloso ezimbili ezingqubuzanayo, ngeke wenze kahle ekugcineni. Noma ngabe izinhloso zingafani, kunzima ukuthi unake izinto ezimbili noma ngaphezulu ngasikhathi sinye, ngakho-ke kungcono ukusetha umgomo wesikhashana esifushane kuqala, bese wenza olandelayo ngemuva kokuqeda.
Ekugcineni, noma ngabe unentshisekelo noma cha noma cha noma cha noma cha I-American Sports Commission (ACE) ifike esiphethweni sokuthi inqobo nje uma ungangena kuyo izinyanga eziyisithupha, ezemidlalo zingaba umkhuba wakho, futhi awudingi ukunamathela kukho. Ngakho-ke ngingahle ngizinike ithuba lokushintsha. Okokuqala, ngizohlukanisa izinyanga eziyisithupha zibe yinhloso emincane emincane: ngokwesibonelo, ngizonamathela ezemidlalo engiyithandayo kathathu ngesonto, bese ngibeka umgomo wokujoyina ukuqeqeshwa kwamandla noma ngizame ezinye izindlela zemidlalo ngezemidlalo. Ngemuva kokufinyelela umgomo, ngingahle ngizivuze ngokudla kokudla okumnandi noma ezinye izinto okufunayo.