Isicwangciso soNyaka kunye noKubeka ixesha
Ukuqinisekisa ukuba uya kuba kweyona meko intle kakhulu ngemini yomdyarho, umqeqeshi wakho uya kuqalisa ukwenza isicwangciso sonyaka sakho, kubandakanya i-ajenda yakho yomdyarho kunye nezigaba ezahlukeneyo zoqeqesho.
Iintlanga ABC
Siqwalasela ugqatso ofuna ukubaleka kulo kwisicwangciso sakho soqeqesho silwenze lube lugqatso A, umdyarho B kunye nomdyarho C.
- Iintlanga: Imidyarho ephambili apho siyakuqinisekisa ukuba ukwimeko encopho kwaye ukulungele ukwenza ngcono ukodlula wena.
- B Imidyarho: Imidyarho efana no-A ngokomgama, ukuphakama, indawo, njl.njl. apho uya kuvavanya amaqhinga, ikiti, isantya njl.njl. oza kusisebenzisa kugqatso lwakho.
- C Imidyarho: Imidyarho engayi kuguqula isicwangciso sethu kwaye siya kuyidibanisa kwisicwangciso sakho soqeqesho.
ISigaba soQeqesho ngokuBanzi, iXesha leSiseko (iinyanga ezi-1-3)
- Ukuphuculwa ngokubanzi kwimeko yomzimba.
- Sebenza kwi-Weaknesses (Ekuhambeni kunye namandla).
- Ukulungelelaniswa kokwakheka komzimba/uphuculo (uqeqesho kunye nesondlo).
- Amandla esiseko ngokubanzi.
- Ukuqeqeshwa kwezakhiwo ze-ankle zonyawo.
ISigaba soQeqesho ngokuBanzi, iXesha elithile (iinyanga ezi-1-3)
- Uqeqesho lwemigangatho (aerobic/anaerobic).
- Uqeqesho lwe-VO2 max.
- Lungisa i-volyme yoqeqesho kwiinjongo kunye nembali yembaleki.
- Amandla aphezulu omzimba asezantsi, i-CORE, kunye nokusebenza okucacileyo.
Isigaba soKhuphiswano, uKhuphiswano lwaPhambi (iiveki ezi-4-6)
- Amandla okhuphiswano loqeqesho kunye nesantya.
- Ukuqeqesha ezinye iinkcukacha zokhuphiswano (umhlaba, isondlo, izixhobo).
- Ukubamba amanqanaba amandla kunye ne-plyometrics.
Isigaba soKhuphiswano, ukuTapering + uKhuphiswano (iiveki ezi-1-2)
- Lungisa ivolumu kunye nokuqina ngexesha lokucofa.
- Fikelela kusuku lomdyarho ngencopho yokomelela, inkuthazo, amandla apheleleyo, amanqanaba kunye nobume bempilo.
- Izikhokelo zesondlo, ngaphambi nangexesha logqatso.
Inqanaba loTshintsho-Utshintsho kunye noBuyiselo
- Amalungu kunye nokubuyiswa kwemisipha.
- Ukubuyisela ukusebenza rhoqo kwamalungu omzimba kunye nenkqubo ye-cardiovascular system.
- Izikhokelo zesondlo emva kogqatso.
Ukomelela, iFom kunye nokuFatique
Ukuze kunyuswe kunye nokulawula umthwalo woqeqesho kwimbaleki nganye, kunye nokuqinisekisa ukuba iimbaleki zethu zikwinqanaba elilungileyo ukuphila qete, kwaye balungiselele kakuhle ukuba bakwazi ukwenza ugqatso lwabo olucwangcisiweyo luka-A no-B ngencopho ye imo, sisebenzisa iqonga le-Trainingpeks njengesixhobo, sisebenza kunye neeparitha FITNESS, FATIQUE kunye neFOMU. Funda ngakumbi malunga nendlela esiyenza ngayo apha. Mdyarho ngokuGqibeleleyo >>