تمارين كمال أجسام جدول 3 أيام
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Mayelana nalolu hlelo lokusebenza
Lolu hlelo lokusebenza lusebenza njengomhlahlandlela ophelele walabo abafisa ukungena ejimini futhi bazilolonge ukuqeqeshwa izinsuku ezintathu ngesonto. Uhlelo lokusebenza luhlinzeka ngohlelo olubanzi lokuzivocavoca nokusebenza okufanele ukwakha imisipha kanye nokwenza ngcono ukuqina komzimba wonke. Isicelo sihlanganisa ulwazi nezeluleko mayelana nokudla okufanele kanye nemisebenzi eyengeziwe engenziwa ukuze kwandiswe ukusebenza kahle kokuqeqeshwa. Ukusebenzisa lolu hlelo lokusebenza kusiza abasebenzisi ukuthi bathole imiphumela ehamba phambili ngokusemandleni kwabo nasemizameni yokwakha umzimba.
Ukwakha imisipha yomzimba ngokuqinile ngaphandle kokuchitha izinsuku eziningi ejimini nokuthwala izinsimbi.
Okwenza lolu hlelo lukhetheke ukuthi uchitha inani elifanelekile losuku lwakho ejimini, wenza umzamo olinganiselwe futhi uthole imiphumela ngaphandle kokuphazamisa usuku lwakho lonke (ngikwenza ngo-6am).
Ungaqala ngoMsombuluko ngokujima kwesifuba *usuku lwebhentshi lomhlaba olwaziyo*, kodwa uma lungangeni ezinhlelweni zakho zansuku zonke bese uqala lapho uthanda khona.
Kunamashejuli amaningi engiwalandelile kodwa uhlelo lokujima lwezinsuku ezi-3 ngeviki engilusebenzisa njalo uma ngifuna ukuthola imiphumela eyengeziwe, kodwa kunemisebenzi yasekhaya okufanele ngiyinakekele.
Umphumela wokusebenzisa uhlelo lokuzivivinya lokwakha umzimba izinsuku ezi-3 ngeviki:
Ukugxila kuma-engeli amakhulu omsipha (ukuphuma kwemisipha kuwo wonke ama-engeli awo).
Ukuqopha imisipha nokukhipha amafutha nesikhumba ezizungeze umsipha.
Ukomisa umzimba ngemisipha emikhulu evelele.
Izici zohlelo lokusebenza:
Ibonisa uhlelo lwezinsuku ngendlela elula nelula
Ibonisa izivivinyo zosuku ngalunye lokujima
Ibonisa inani lama-reps namasethi omsebenzi ngamunye
Inikeza ukugqwayiza kwendlela yokwenza umsebenzi
Ungakwazi upheqa izivivinyo ngokulandelana ngenkathi wenza umsebenzi
Ibonisa izivivinyo ngaphandle kwesidingo sokuxhuma ku-inthanethi
Isibali se-BMI sengeziwe
I-Body mass index (BMI) iyifomula yezibalo yokunquma isisindo somuntu esivamile.Iwumkhiqizo wokuhlukanisa isisindo ngesikwele sobude ngamamitha (kg/m2) (sicela uqaphele ukuthi i-BMI ayithathi amaphesenti amafutha). Qaphela: Izingane ezingaphansi kweminyaka engu-19 ubudala, abesifazane abakhulelwe nabasubathi abafakiwe kulesi sibalo.
Ukusebenzisa uhlelo lokuzivocavoca umzimba izinsuku ezingu-3 ngesonto ukwakha imisipha yisisombululo esiphelele sokuthola isimiso esiphelele sokuzivocavoca umzimba.
Ukubalwa kwesisindo esifanele nezidingo zekhalori kungeziwe:
Manje usungakwazi ukubala isisindo sakho esifanelekile sobude bakho kanye nezidingo zakho zansuku zonke zekhalori ngokusekelwe emsebenzini wakho womzimba. Uzothola izikhombisi-ndlela ezisuselwe kudatha yakho yomuntu siqu ukuze ufinyelele imigomo yakho ngempumelelo.
Uma uthanda uhlelo lokusebenza Lweshejuli Yokwakha Umzimba Ophelele, sicela ungakhohlwa ukukala uhlelo lokusebenza.
Ukwakha imisipha yomzimba ngokuqinile ngaphandle kokuchitha izinsuku eziningi ejimini nokuthwala izinsimbi.
Okwenza lolu hlelo lukhetheke ukuthi uchitha inani elifanelekile losuku lwakho ejimini, wenza umzamo olinganiselwe futhi uthole imiphumela ngaphandle kokuphazamisa usuku lwakho lonke (ngikwenza ngo-6am).
Ungaqala ngoMsombuluko ngokujima kwesifuba *usuku lwebhentshi lomhlaba olwaziyo*, kodwa uma lungangeni ezinhlelweni zakho zansuku zonke bese uqala lapho uthanda khona.
Kunamashejuli amaningi engiwalandelile kodwa uhlelo lokujima lwezinsuku ezi-3 ngeviki engilusebenzisa njalo uma ngifuna ukuthola imiphumela eyengeziwe, kodwa kunemisebenzi yasekhaya okufanele ngiyinakekele.
Umphumela wokusebenzisa uhlelo lokuzivivinya lokwakha umzimba izinsuku ezi-3 ngeviki:
Ukugxila kuma-engeli amakhulu omsipha (ukuphuma kwemisipha kuwo wonke ama-engeli awo).
Ukuqopha imisipha nokukhipha amafutha nesikhumba ezizungeze umsipha.
Ukomisa umzimba ngemisipha emikhulu evelele.
Izici zohlelo lokusebenza:
Ibonisa uhlelo lwezinsuku ngendlela elula nelula
Ibonisa izivivinyo zosuku ngalunye lokujima
Ibonisa inani lama-reps namasethi omsebenzi ngamunye
Inikeza ukugqwayiza kwendlela yokwenza umsebenzi
Ungakwazi upheqa izivivinyo ngokulandelana ngenkathi wenza umsebenzi
Ibonisa izivivinyo ngaphandle kwesidingo sokuxhuma ku-inthanethi
Isibali se-BMI sengeziwe
I-Body mass index (BMI) iyifomula yezibalo yokunquma isisindo somuntu esivamile.Iwumkhiqizo wokuhlukanisa isisindo ngesikwele sobude ngamamitha (kg/m2) (sicela uqaphele ukuthi i-BMI ayithathi amaphesenti amafutha). Qaphela: Izingane ezingaphansi kweminyaka engu-19 ubudala, abesifazane abakhulelwe nabasubathi abafakiwe kulesi sibalo.
Ukusebenzisa uhlelo lokuzivocavoca umzimba izinsuku ezingu-3 ngesonto ukwakha imisipha yisisombululo esiphelele sokuthola isimiso esiphelele sokuzivocavoca umzimba.
Ukubalwa kwesisindo esifanele nezidingo zekhalori kungeziwe:
Manje usungakwazi ukubala isisindo sakho esifanelekile sobude bakho kanye nezidingo zakho zansuku zonke zekhalori ngokusekelwe emsebenzini wakho womzimba. Uzothola izikhombisi-ndlela ezisuselwe kudatha yakho yomuntu siqu ukuze ufinyelele imigomo yakho ngempumelelo.
Uma uthanda uhlelo lokusebenza Lweshejuli Yokwakha Umzimba Ophelele, sicela ungakhohlwa ukukala uhlelo lokusebenza.
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.
Ayikho idatha eyabiwe nezinkampani zangaphandle
Funda kabanzi mayelana nendlela onjiniyela abaveza ngayo ukwabelana
Ayikho idatha eqoqiwe
Funda kabanzi mayelana nokuthi onjiniyela bakuveza kanjani ukuqoqwa
Idatha ibetheliwe lapho ithunyelwa
Idatha ayikwazi ukusulwa
