Ukufumana iziphumo ezilungileyo kwimidlalo, kuyimfuneko ukulungisa ngokufanelekileyo isicwangciso soqeqesho samantombazana. Okokuqala, kubalulekile ukuqwalasela iimpawu ezizimeleyo zomzimba wesetyhini. Ngokomzekelo, abasetyhini kwiimisipha banemizimba engaphantsi kwemizimba kunamadoda, oko kuthetha ukuba uqeqesho olunenani elincinci lokuphindaphinda aliyi kubanika iziphumo. Ukubonelelwa ukuba umzimba ophezulu wamabhinqa awunayo imisipha emininzi, ngoko uphuhliso lwabo luya kuba nzima kunamadoda.
Indlela yokwenza isicwangciso sokuqeqeshwa kwindawo yokuzivocavoca yamantombazana?
Ngaphambi kokuqwalasela imithetho yokulungiselela iiklasi, ndingathanda ukuthetha ngeminye imithetho. Kunconywa ukusebenzisa i-microperiodization, ebonisa ukuba utshintsho lomthwalo we-cyclic. Uqeqesho lufanele lube ngumphezulu ophezulu, oko kukuthi, kubandakanya ukuphindaphinda amaninzi kwiindlela ezininzi, kodwa ikhefu kufuneka libe yinto encinci kwaye ingadluli imizuzu eyi-1.5. Kubalulekile ukubeka esweni ukutya kunye nokubeka esweni inani le-carbohydrates edla. Kunconywa ukuba ukhethe okucwangcisiweyo kwisicwangciso soqeqesho lwamandla kwindlu yamantombazana, ungesabi ukufumana uhlobo lomzimba lomzimba. Ngokuzivocavoca ngokuqhelekileyo unako ukulahla ubunzima obunzima, ukufezekisa ukukhululeka okukhulu kunye nokuphucula impilo yakho.
Iingcebiso zokwenza isicwangciso soqeqesho samantombazana amancinci:
- Ukuqala oko kuyimfuneko ukuhla kumgqirha ukunikezela ngokuhlalutya kunye nokukhupha iingxaki ezinokuthi zinezempilo.
- Kwiiyure ezimbalwa zokuqala, kuyacetyiswa ukuba usebenze nomqeqeshi oza kukunceda wenze inkqubo efanelekileyo kwaye uza kulandela inkqubo yokwenza izivivinyo.
- Ukufezekisa iziphumo ezilungileyo, kufuneka ulungiselele uqeqesho olunzima, oko kukuthi, ukuphindaphinda kokugqibela kufuneka kwenziwe ngamandla angoku.
- Isicwangciso soqeqesho kufuneka sibe yinyani, oko kukuthi, intombazana kufuneka ibe namandla okuphumeza. Ukongeza, iiklasi kufuneka zihlekise. Ukuba ukhetha inkqubo eyenziwe ngokufanelekileyo, ngoko kufuneka ulungiswe ngokwakho kwaye, ukuba kuyimfuneko, ithathe indawo yezinye izenzo.
- Umsebenzi ngamnye kufuneka uqhutywe ngamaxesha angama-12-15, ukwenza intambo 3-4. Ukusebenza okubanzi kuphela kukunceda ukuphumeza iziphumo ezilungileyo.
- Kungcono ukulayisha yonke imisipha yomzimba ekusebenzeni komnye, kunokugxila kwimisipha yomntu ngamnye.
- Isicwangciso soqeqesho kwindawo yokuzivocavoca yamantombazana isekelwe ekukhetheni amaqela amaninzi emisipha, ukuba yeyiphi enye imfundo okanye isiseko esibalulekileyo esikhethiweyo. Kufanelekile ukukhetha izenzo ezibandakanya inani elikhulu leemisipha.
- Yiya kwindawo yokuzivocavoca amaxesha 2-3 ngeveki, ugxile kwimpilo yakho. Ngokumalunga nexesha, ubuncinane ubuncinane bemizuzu engama-30, kwaye ixesha elide li-2 iiyure.
- Kubaluleke kakhulu kukufudumala, okukuvumela ukuba uvelise umzimba uze ulungiselele imisipha kunye namalungu ukuze uqeqeshe uqeqesho. Ukongeza, ukufudumala umzimba kunceda ekunciphiseni kakhulu umngcipheko wokulimala.
- Umzekelo wokuzivocavoca osebenzayo wokulahlekelwa ubunzima kwindawo yokuzivocavoca : ukuhlaselwa kunye nezikwere ezinama-dumbbells, i-press presses, ngelixa lilele kwaye limi, lidonsa i-dumbbells kunye nemivalo kwi-chin, idonsa kunye ne-push-ups. Kulo cinelo, ungasebenzisa iintlobo ezahlukeneyo zokuguquka, ukupompa umshicileli ophantsi nangaphezulu, kunye neentlobo ze-oblique.
Kubaluleke kakhulu kukusizathu esifanelekileyo, esiza kunika amandla nokukunceda ukujamelana nomthwalo okhoyo.
Isicwangciso sokuqeqeshwa kwamantombazana sifanele siphumezwe ngexesha leenyanga ezi-2-3, kwaye emva koko kuyimfuneko ukuvavanya iziphumo eziphunyeziweyo kwaye, ukuba kuyimfuneko, ukulungisa inkqubo. Kunconywa ukuba ulinganise iipameters zomzimba wakho ngeveki kwaye wenze ishedyuli yenkqubela phambili.