Fitness: Workout for Gym|Home
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Mayelana nalolu hlelo lokusebenza
Uhlelo lokusebenza lokufaneleka lukhona ukuze likuqondise ohambweni lwakho lokufaneleka, ingabe ukujabulele ukuzilolonga futhi likusize ube inguqulo engcono kakhulu yakho. Ukuqina nokuzuza imisipha akukaze kube lula kangako! Sebenza kunoma yisiphi isitho somzimba futhi unamathele ezinhlosweni zakho zokufaneleka ngokukhetha izivivinyo ezivela kulabhulali enkulukazi enezincazelo namavidiyo ukuze ugweme ukulimala.
IZINHLOKO ZOKUZIQESHA
Hlala ukhuthazekile futhi ungabi nesithukuthezi ngezinhlelo ezihlukahlukene zokujima. Ishintshe ngezinhlelo ezidalwe ngokukhethekile zokuqeqesha amandla nokusebenza kwe-HIIT ukuze ufinyelele imigomo yakho yokufaneleka ngokushesha.
• Ukuqeqeshwa kwamandla ukuze kusebenze amaqembu emisipha ahlukene.
• High-intensity interval training (HIIT).
UCHWEPHESHE
Ithimba lethu lakhiwe ochwepheshe bezemidlalo abasezingeni lomhlaba ekwakheni umzimba noma ekwenzeni i-powerlifting. Badizayine zonke izivivinyo nezinhlelo zawo wonke amazinga ukuze bakhiphe umsebenzi wokuqagela ohlelweni lwakho lokufaneleka futhi bakuholele emiphumeleni ethile:
• Ukuzivocavoca ukwakha ama-biceps, ukuvuleka iqolo, amahlombe, isifuba, imilenze eqinile, nokunye.
• Umtapo wokuzivocavoca wamadoda wamaqembu emisipha ehlukene.
QEZA UMSEBENZI WAKHO
Uhlelo lokusebenza lunezici eziwusizo zokwenza uhambo lwakho Lokufaneleka lube lula futhi lube mnandi:
• Ukuqeqesha komuntu siqu: isiqondiso sezwi ekusebenzeni kwe-HIIT sikuvumela ukuthi uhlale ugxilile ukuze uqinisekise ukuthi wenza izivivinyo ngendlela efanele.
• Dala izivivinyo zakho bese wengeza izincazelo, amanothi, nemifanekiso.
• Dala uhlelo lokuqeqeshwa komuntu siqu usebenzisa umtapo wolwazi omkhulu wokuzivocavoca wamaqembu emisipha ahlukene.
• Faka izisindo, amasethi, nama-reps ekusebenzeni kwamandla ukuze ugcine izibalo zibuyekeziwe.
Ukufaneleka kuhlanganiswe nohlelo lokusebenza Lwezempilo ukuze ukwazi ukulandelela ukuqhubeka kwakho futhi ugcwalise izindandatho zomsebenzi Ngokufaneleka. (izimvume ezengeziwe ziyadingeka).
____________________________________________________________________
Imigomo yokusebenzisa: https://docs.google.com/document/d/1utMwh1C-TQgKYtf_uzqmEIrbhTpvjfmh-xFFqO1eitY/pub
IZINHLOKO ZOKUZIQESHA
Hlala ukhuthazekile futhi ungabi nesithukuthezi ngezinhlelo ezihlukahlukene zokujima. Ishintshe ngezinhlelo ezidalwe ngokukhethekile zokuqeqesha amandla nokusebenza kwe-HIIT ukuze ufinyelele imigomo yakho yokufaneleka ngokushesha.
• Ukuqeqeshwa kwamandla ukuze kusebenze amaqembu emisipha ahlukene.
• High-intensity interval training (HIIT).
UCHWEPHESHE
Ithimba lethu lakhiwe ochwepheshe bezemidlalo abasezingeni lomhlaba ekwakheni umzimba noma ekwenzeni i-powerlifting. Badizayine zonke izivivinyo nezinhlelo zawo wonke amazinga ukuze bakhiphe umsebenzi wokuqagela ohlelweni lwakho lokufaneleka futhi bakuholele emiphumeleni ethile:
• Ukuzivocavoca ukwakha ama-biceps, ukuvuleka iqolo, amahlombe, isifuba, imilenze eqinile, nokunye.
• Umtapo wokuzivocavoca wamadoda wamaqembu emisipha ehlukene.
QEZA UMSEBENZI WAKHO
Uhlelo lokusebenza lunezici eziwusizo zokwenza uhambo lwakho Lokufaneleka lube lula futhi lube mnandi:
• Ukuqeqesha komuntu siqu: isiqondiso sezwi ekusebenzeni kwe-HIIT sikuvumela ukuthi uhlale ugxilile ukuze uqinisekise ukuthi wenza izivivinyo ngendlela efanele.
• Dala izivivinyo zakho bese wengeza izincazelo, amanothi, nemifanekiso.
• Dala uhlelo lokuqeqeshwa komuntu siqu usebenzisa umtapo wolwazi omkhulu wokuzivocavoca wamaqembu emisipha ahlukene.
• Faka izisindo, amasethi, nama-reps ekusebenzeni kwamandla ukuze ugcine izibalo zibuyekeziwe.
Ukufaneleka kuhlanganiswe nohlelo lokusebenza Lwezempilo ukuze ukwazi ukulandelela ukuqhubeka kwakho futhi ugcwalise izindandatho zomsebenzi Ngokufaneleka. (izimvume ezengeziwe ziyadingeka).
____________________________________________________________________
Imigomo yokusebenzisa: https://docs.google.com/document/d/1utMwh1C-TQgKYtf_uzqmEIrbhTpvjfmh-xFFqO1eitY/pub
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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