Abangane abaningi abazi ukuthi bangaqala kanjani ukufaneleka noma ukujima, noma bagcwele umdlandla ekuqaleni kokufaneleka, kodwa kancane kancane bayayeka lapho bengawufezi umphumela abawufunayo ngemva kokubambelela isikhathi eside, ngakho-ke sizokhuluma ngokuthi ungaqala kanjani kubantu abasanda kuxhumana nokufaneleka. (Qaphela: Nakuba u-Vance ebambe iqhaza ekuqeqesheni amandla aqhumayo kanye nokuqeqeshwa kokuphakamisa amandla, ngokuyinhloko unokuqonda okujulile kokubunjwa, ngakho okuqukethwe okubuyekeziwe kwalolu daba kuyabumba kakhulu.).

Okokuqala, cabanga ngalokhu okulandelayo ngaphambi kokuba uqale ukuzivocavoca:

1. Hlola isimo sakho somzimba samanje

Ungakanani usayizi wakho wamanje? Ingabe uke waba nomkhuba wezemidlalo? Ukuthi umzimba unezinye izifo noma ukulimala okuthinta ezemidlalo.

2. Lokho ofuna ukukuzuza

Isibonelo, ngifuna ukubumba, ukwenza kangcono kwezemidlalo, futhi ngandise amandla aphezulu.

3. Izici eziphelele

Singakanani isikhathi ngesonto ongasibekela ukuze uzivocavoce, kungakhathaliseki ukuthi uzivocavoca ejimini noma ekhaya, noma ungakwazi ukulawula indlela odla ngayo, njll.

Ngokwesimo ngemva kokuhlaziya, yenza uhlelo olunengqondo. Uhlelo oluhle lungakwenza ukuthi uthole umphumela ophindwe kabili ngesigamu somzamo. Manje ake sikhulume ngakho ngokuningiliziwe: ukuthi ungaqala kanjani imidlalo yabantu ababuthakathaka, abavamile nabakhuluphele ngokweqile, kodwa kungakhathaliseki ukuthi bangabaluphi uhlobo, bangalandela izimiso ezilandelayo:

umgomo:

1. Uma kungekho okuhlangenwe nakho kokuzivocavoca noma ukuvivinya umzimba okuncane ngaphambi kokuqala ukuvivinya umzimba, kuphakanyiswa ukuba uqale kusukela ekuzilolongeni ngokomzimba, isibonelo, kusukela ekuqeqesheni okulula kakhulu kwe-aerobic ukuthuthukisa umsebenzi wabo we-cardiopulmonary. Ngemuva kwakho konke, ukuqeqeshwa kwamandla nakho kudinga ukusekelwa kokukhuthazela ukuze kuqedwe. Ungakhetha eminye imidlalo oyithandayo (ukudlala ibhola, ukubhukuda, njll.) ukuze uthuthukise imikhuba emihle yokuzivocavoca;

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

3. Yenza uhlelo lokudla olukahle, okungenani ukudla okuthathu kufanele kubekwe isikhathi, futhi ngesikhathi esifanayo, uqinisekise ukuthi uyawadla kahle amaprotheni:

Alukho usuku lokuzivocavoca: 1.2g/kg isisindo somzimba

Usuku lokuqeqeshwa kokukhuthazela: 1.5g/kg isisindo somzimba

Usuku lokuqeqesha amandla: 1.8g/kg

4. Uma unesifo noma izingxenye ezithile zomzimba wakho zilimele, sicela ulandele iseluleko sikadokotela futhi ungazami ukuba nesibindi.

Abantu abazacile

Izidingo ezijwayelekile zabantu abancane nababuthaka kufanele babe namandla futhi babe nempilo enhle, kodwa ngenxa yokuthi i-metabolism eyisisekelo yalolu hlobo lwabantu iphakeme kuneyabantu abavamile, futhi isikhathi esiningi abawadli amakholori anele, ngakho lokhu uhlobo lwabantu ludinga ukugxila ekuqeqesheni amandla futhi isikhathi sokuqeqesha akufanele sibe side kakhulu, okufanele silawulwe emaminithini angu-45-60, futhi senze ukuvivinya umzimba kwe-aerobic kancane ngangokunokwenzeka; mayelana nokudla, kunconywa ukuthi ugxile ekudleni okunempilo, Ungadli ama-crisps, inkukhu ethosiwe nokunye ukudla ukuze uzuze isisindo. Khulisa kancane ukudla okudlayo. Njengenhlalakahle yabantu abancane nababuthakathaka, ngaphezu kokudla okuvamile, ukuze kuhlangatshezwane nezidingo zamakholori, iziphuzo zingadakwa ngokuthanda.

Isibalo sabantu abajwayelekile

Kubhekiselwa kubantu abangakhuluphali noma abangakhuluphali noma abancane, nalabo ababukeka bezacile kodwa abanendilinga yamafutha esiswini. Lolu hlobo lwabantu lufana neziphakamiso zezemidlalo zabantu abancane nababuthakathaka, ikakhulukazi ngokugxila ekuqeqesheni amandla, isikhathi sokuzivocavoca silawulwa cishe imizuzu engama-60, i-aerobic ingenziwa kahle; mayelana nokudla, ibuye isekelwe ekudleni okunempilo nokujwayelekile, kodwa idinga ukuqaphela ukudla okuncane noma ukungadli kanye neziphuzo.

Abantu abakhuluphele ngokweqile

Ukubizwa ngamafutha ngabantu abaseduze kwakho kungahlukaniswa kulesi sigaba. Ngaphezu kokuqeqeshwa kwamandla, abantu abanjalo badinga ukujoyina ukuqeqeshwa kwe-aerobic, kodwa badinga ukugwema ukuvivinya umzimba okufana nokugijima nokugxuma. Ngenxa yokuthi ukucindezela okuhlangene kwabantu abakhuluphele kukhulu kakhulu kunokwabantu abavamile, kudingeka banciphise isisindo ngaphandle kokulimaza imizimba yabo. Mayelana nokudla, akuyona ukudla okuhlafuna i-wax ngaphandle kwamafutha nosawoti, kodwa ukudla okufanele kwamafutha nosawoti. Lapho udla ukudla kwangaphandle, kufanele ugweme ukudla okuthosiwe nokuthosiwe, futhi ukudla okulula neziphuzo kufanele kuyekwe.

Ngasikhathi sinye, abantu abasanda kuqala ukuzivocavoca badinga ukunaka:

1. Ungahlali ubheka izinqamuleli kanye nendlela engcono kakhulu

Abangani abaningi bahlala befuna ukuthola isinqamuleli ukuze bathole indlela engcono kakhulu yokufinyelela umgomo ofanele unomphela. Kodwa nasempilweni yethu, zingaki izinto esingazizuza kanye unomphela? Umzimba wakho yisibuko esingabonisa kangcono isimo sempilo yakho yakamuva. Uma udla ukudla okunamafutha, kuzoba namafutha. Uma uphumule kancane, ukusebenza komzimba wakho kuzokwehla. Eqinisweni, indlela engcono kakhulu ukunamathela kuyo usuku nosuku. Bonke abantu abanempilo enhle noma abasesimweni esihle akusho ukuthi benze imidlalo yakamuva, kodwa lokho abebekwenza.

2. Izinhlanzi ngezinsuku ezintathu nenetha ezinsukwini ezimbili

Lolu hlobo lwabantu lubheka ukufaneleka njengomsebenzi okufanele uwuqedele, noma awukho umgomo, ongazimisele ukushintsha isimo esikhona. Eqinisweni, ekuqaleni, ungaqala ukuzivocavoca ngendlela oyithandayo futhi okulula ukunamathela kuyo (njengokugibela ibhayisikili, ukudansa, ukubhukuda, njll.), futhi uqedele cishe imizuzu engama-40 yokuzivocavoca kathathu noma kane ngesonto. ; khona-ke ungakwazi ukwengeza ukuqeqeshwa kwamandla ngokufanele ngemva kwesikhathi esithile. Ngaphezu kwalokho, kungcono ukuthola umgomo wokunamathela kuwo: isibonelo, ngifuna ukwakha umzimba omuhle wokugqoka izingubo, ngifuna ukuba nomzimba onempilo ukuze ngibhekane nezinto zokuphila, njll kungakhathaliseki ukuthi ngenzani, kuphela ngokuyiguqula ibe yintshisekelo yakho noma ingxenye yempilo ngingaba nokuzibophezela kwesikhathi eside. Nonke niyalazi iqiniso, kodwa anikwazi nje ukulenza. Ngiyayazi

3. Amandla angaphezu kwamandla

Igcwele ugqozi nomdlandla, ngokuphambene kakhulu nangaphambili. Kuhle ukuba nogqozi, kodwa ugqozi oluningi alwanele. Phela, ukuzivocavoca kuyinqubo yesinyathelo ngesinyathelo. Akukhona ukuthi uma uziqeqesha isikhathi eside ngesikhathi, umphumela uzoba ngcono. Ukuma komzimba kuwumphumela wokuphikelela kwakho isikhathi eside, hhayi umphumela wokuzivocavoca okukodwa.

4. Imigomo eminingi kakhulu engaqinisekile

Ufuna ukulahlekelwa amafutha futhi ukwandisa imisipha. Uma uzibekela imigomo emibili engqubuzanayo, ngeke wenze kahle ekugcineni. Ngisho noma imigomo ingangqubuzani, kunzima kuwe ukuthi ucabangele izinto ezimbili noma ngaphezulu ngesikhathi esisodwa, ngakho-ke kungcono ukuthi uzibekele umgomo wesikhathi esifushane kuqala, bese wenza okulandelayo ngemuva kokwenza lokho. wayiqeda.
Okokugcina, noma ngabe unentshisekelo ekubumbeni ukuqina, inqobo nje uma ungaqala ukuzivocavoca, ngisho nokuhamba ngebhayisikili nokudansa kwesikwele, kuzoba nomthelela omuhle emzimbeni wakho. I-American Sports Commission (ACE) isifinyelele esiphethweni sokuthi inqobo nje uma ungabambelela kuyo izinyanga eziyisithupha, imidlalo ingaba umkhuba wakho, futhi awusadingi ukunamathela kuyo. Ngakho ngingahle ngizinike ithuba lokushintsha. Okokuqala, ngizohlukanisa izinyanga eziyisithupha ngemigomo emincane eminingana: isibonelo, ngizonamathela ezemidlalo engizikhonzile kathathu ngesonto, bese ngibeka umgomo wokujoyina ukuqeqeshwa kwamandla noma ukuzama ezinye izinhlobo zemidlalo okwesibili. ngenyanga, ukuze kancane kancane uhlakulele isithakazelo kwezemidlalo. Ngemva kokufinyelela umgomo, ngingahle ngizivuze ngokudla okumnandi noma ezinye izinto Okufunayo.