Kunezizathu eziningi zokuthi kungani abantu bengase badinge uhlelo lokusebenza lokugwedla. Abanye abantu bangase bafune ukulandelela inqubekela phambili yabo noma isimiso sabo sokuzivocavoca , kuyilapho abanye bengase bafune ukujabulela lo mdlalo ngaphandle kokufuna ulwazi njalo.
Uhlelo lokusebenza oluklanyelwe ukusiza abagwedli bathuthukise ukusebenza kwabo kufanele lufake izici ezifana nalezi:
-A uhlelo lokulandela olurekhoda i ukuqhubeka nokusebenza komsebenzisi ngokuhamba kwesikhathi
-Uhlelo lokuqeqesha olusiza umsebenzisi ukuthi afunde ukugwedla kangcono
-Isifundo esisebenzisanayo esiqondisa umsebenzisi ngohlelo lokuqeqesha
Uhlelo lokusebenza oluhle kakhulu lokugwedla
Ukugwedla Ukufaneleka
Ukugwedla kuyindlela enhle yokwenyusa izinga lokushaya kwenhliziyo yakho nokushisa amakhalori. Kuyindlela enhle futhi yokuqinisa umzimba wakho. Ukugwedla kuyindlela yokuzivocavoca ephansi engenziwa kunoma yiliphi izinga lokufaneleka komzimba.
Ukugwedla i-Cardio
Ukugwedla kuyindlela enhle yokuthola i-cardio. Ukuzivocavoca okunomthelela omncane ongenziwa nganoma yisiphi isikhathi sosuku. Ungakwazi ukugwedla emshinini omile noma emfuleni. Ukugwedla futhi kuyindlela enhle yokusebenza i-abs nezingalo zakho.
Ukugwedla Amandla
I-Rowing for Strength wuhlelo oluphelele oluzokusiza ufinyelele izinhloso zakho zokufaneleka. Uhlelo luklanyelwe ukukusiza ukuthi wakhe amandla, ukubekezela, nesisindo somzimba ngenkathi uthuthukisa impilo yakho yenhliziyo nemithambo yegazi.
Uhlelo luqala ngokubuka konke okuyisisekelo komshini wokugwedla nokuthi usebenza kanjani. Uyobe usufunda ngezinhlobo ezahlukene zokuzivocavoca kokugwedla nokuthi ungawenza kanjani ngendlela efanele. Okulandelayo, uzofunda ngokubaluleka kokudla okunomsoco kubasubathi bokugwedla nokuthi ungaqiniseka kanjani ukuthi uthola okuningi ekuqeqesheni kwakho. Okokugcina, uzonikezwa imiyalelo eqondile yokuthi ungayifaka kanjani i-Rowing for Strength ohlelweni lwakho lwansuku zonke ukuze ubone imiphumela emihle kakhulu.
Ukugwedla Ukubekezela
Ukugwedla ukuze ukhuthazele kuwuhlobo lokugwedla olusetshenziselwa ukuqeqeshelwa imicimbi yamabanga amade njengama-Olympics. Ukugwedla ukuze ukhuthazele kuhilela abagwedli abasebenzisa ubude be-stroke ende kanye nomfutho ophakeme kunokugwedla okuvamile. Lolu hlobo lokugwedla lwaziwa nangokuthi “amandla” noma “okusindayo” ukugwedla.
Abagwedli kulesi sitayela basebenzisa ubude be-stroke ende (cishe amamitha angu-2 noma amafidi angu-6) kanye nokuqina okuphezulu kunokugwedla okujwayelekile ukuze bakhe amandla engeziwe. Lolu hlobo lokugwedla lwaziwa nangokuthi “amandla” noma “okusindayo” ukugwedla ngoba kusebenzisa amandla emisipha engeziwe ukuyisa isikebhe siye phambili.
Abagwedli abanamandla basebenzisa amandla emisipha amaningi kunabagwedli bendabuko ukuyisa isikebhe phambili. Lokhu kusho ukuthi kudingeka babe namandla namandla amaningi ezingalweni, emilenzeni nasemisipha yangemuva. Abagwedli abanamandla futhi badinga ukuqina okuhle kwenhliziyo nemithambo yegazi ngoba basebenza kanzima ngokwanele ukuze bakhuphule izinga lokushaya kwenhliziyo yabo ngaphezu kwamabhithi angu-160 ngomzuzu (bpm).
Abagwedli abanamandla ngokuvamile basebenzisa i-cadence esheshayo (inani lezikhathi izigwedlo ezishaya ngazo amanzi ngomzuzu) kunabagwedli bendabuko. Lokhu kudedela okusheshayo kuzisiza ukuthi zikhiqize amandla engeziwe ngokuzivumela ukuthi zisebenzise izicubu eziningi namandla ku-stroke ngayinye.
Abagwedli abanamandla futhi bavame ukusebenzisa ubude be-stroke ende kunabagwedli bendabuko. Lobu bude be-stroke bubavumela ukuthi bakhiqize amandla engeziwe ngokusebenzisa imisipha eminingi namandla ku-stroke ngayinye.
Ukugwedla Ukuzuza Kwemisipha
Ukugwedla kuyindlela enhle yokwakha imisipha kanye nokushisa ama-calories. Ukuzivocavoca okunomthelela omncane ongenziwa nganoma yisiphi isikhathi sosuku. Ukugwedla kungenziwa ngezisindo noma ngaphandle kwazo, futhi kuyindlela enhle yokuqala uma umusha ekusebenzeni.
Ukugwedla Ukubuyisela
Ukugwedla kuyindlela enhle yokululama ekulimaleni. Ukuzivocavoca okunomthelela omncane ongenziwa nganoma yisiphi isikhathi sosuku. Ukugwedla kungasiza ukuthuthukisa ukuguquguquka kwakho, amandla, nokulinganisela. Futhi kuyindlela enhle yokukhulisa ukuqina kwakho kwe-cardio.
Ukugwedla Kwengqondo Nomzimba
Ukugwedla kuyindlela enhle yokwenyusa izinga lokushaya kwenhliziyo yakho futhi ushise amakholori. Kuyasiza futhi ukuthuthukisa ibhalansi yakho, ukusebenzisana, namandla. Ukugwedla futhi kuyindlela enhle yokukhulula ukucindezeleka futhi uthuthukise isimo sakho sengqondo.
Ukugwedla nomqeqeshi
Ukugwedla nomqeqeshi kuyindlela enhle yokuthuthukisa indlela yakho yokugwedla futhi uthole izikhathi ezisheshayo. Umqeqeshi angakusiza ngefomu lakho, akunikeze impendulo ekusebenzeni kwakho, futhi akusize wenze uhlelo lokuthuthukisa ukugwedla kwakho.
Training
Uhlelo lokuqeqesha luklanyelwe ukukunikeza amakhono nolwazi oludingayo ukuze uphumelele emsebenzini wakho omusha. Uhlelo luqala ngokubukezwa kwenkampani kanye nomlando wayo, kulandelwa ukubuyekezwa kwendawo yebhizinisi kanye nesimo sokuncintisana. Uzofunda ngemikhiqizo namasevisi ethu, kanye nendlela esiliqhuba ngayo ibhizinisi lethu. Uzothola nemiyalo yokuthi ungawuthuthukisa kanjani umsebenzi ophumelelayo enkampanini yethu. Kuwo wonke uhlelo, uzoba namathuba okuba ubambe iqhaza ezingxoxweni zamaqembu kanye nezifundo eziyisibonelo, ezizokusiza uthuthukise amakhono akho nolwazi. Ngaphezu kwalokho, uzokwazi ukufinyelela izinsiza eziku-inthanethi, ezizokusiza uthuthukise amakhono akho.
Izinto okufanele uzicabangele lapho ukhetha uhlelo lokusebenza lokugwedla
Uma ukhetha uhlelo lokusebenza lokugwedla, uzofuna ukucabangela izici ezilandelayo:
Izici -I lokusebenza sika
-I-interface yohlelo lokusebenza
-Intengo yohlelo lokusebenza
Izici Ezinhle
1. Ikhono lokulandelela ukusebenzisa nokuthuthuka ngokuhamba kwesikhathi.
2. Ukusekelwa kwamadivayisi amaningi, okuhlanganisa ama-smartphone namaphilisi.
3. Ukuhlanganiswa nezinye izinhlelo zokusebenza zokulandelela ukufaneleka, njenge-Strava noma i-Fitbit.
4. Ikhono lokwabelana ngokujima nabangani nomndeni.
5. Ukujima okwenziwa ngendlela oyifisayo nezinhlelo zokuqeqesha ukusiza abasebenzisi bafinyelele imigomo yabo yokufaneleka
Uhlelo lokusebenza oluhamba phambili
1. Ukugwedla wukuzivocavoca okuhle kakhulu okungenziwa noma yikuphi.
2. Uhlelo lokusebenza lunokuzivocavoca okuhlukahlukene ongakhetha kukho, futhi kulula ukulandelela ukuqhubeka kwakho.
3. Uhlelo lokusebenza luhlinzeka ngamathiphu awusizo nezeluleko zokukusiza uthuthukise amakhono akho okugwedla.
Abantu futhi bayayifuna
-Ukugwedla
-Ukuqeqeshwa
-Ukusebenza
- I-Coachingapps.
Umhleli we-ForoKD, umklami wezinhlelo, umklami wegeyimu nesithandi sokubuyekeza ibhulogi
