Izindaba

Isihluthulelo sokufinyeza ukujima kwakho ukwenza ukubalwa kwesekhondi ngalinye.Amalungiselelo athile angabhekisela ezimisweni ezilandelayo.

■1.Buyela emuva kokuyisisekelo

Abantu abaningi bajwayele ukuchitha amahora afinyelela kwamathathu ejimini ngesikhathi, futhi bangase bakhathazeke ngokuthi ukunciphisa ukuzivivinya kwabo kuzoholela ekwehleni kokuqina.Kodwa kuvele ukuthi akunjalo.Amaleveli okufaneleka angagcinwa ngaphansi kwemizuzu engama-60 yokuzivocavoca ngeseshini ngayinye, njengomqeqeshi we-IFBB u-Wallis.Njengoba esebenza edlula iziqu zakhe ze-PhD, wayengakwazi ukuzivocavoca izikhathi ezingaphezu kwezimbili ngesonto.Wenza isethi eyodwa kuphela yokuzivocavoca ngakunye, kodwa kufanele akwenze ngokugcwele.Usuku olulodwa lokuzivocavoca umzimba ongaphezulu, usuku olulodwa lokuzivocavoca izitho ezingezansi, isikhathi ngasinye imizuzu engu-15 ukuqeda, isonto ngalinye isikhathi sokuzivocavoca esihlanzekile siyimizuzu engama-30 kuphela!Futhi amandla akhe angokomzimba abelokhu eqinile.

2. Okuningi noma okuncane konke kungcono kunalutho

Abanye abantu bacabanga ngephutha ukuthi uma ungakwazi ukuzijwayeza izikhathi ezi-5 ngesonto, akufanele neze uzilolonge.Lokhu akulona iqiniso, ngoba ukuzijwayeza okuncane kungcono kunokungabikho nhlobo, futhi sincane isikhathi sokuzilolonga.

Esikhundleni sokubeka izaba ezinjengokuthi awunaso isikhathi sokuzivocavoca, hlela usuku lwakho futhi ubonakale sengathi usuku lwebhizinisi.Yiba nenqubekela phambili futhi ugxile lapho uzivocavoca.

Izinhlelo zokujima ezonga isikhathi zilula futhi azilandeli izinqubo eziyinkimbinkimbi.Isihluthulelo ukusebenza kahle.Ukusebenza kahle kungathuthukiswa ngokuthi:

A. Khulisa ukushuba kokuzijwayeza — finyeza isikhathi sokuphumula phakathi kwamasethi, sebenzisa amasu okuqeqesha athuthukile, futhi usebenzise imithwalo esindayo.

B. Khulisa umdlandla wengqondo — Khumbula umdlandla owawuzwa lapho uqala ukuzivocavoca?Thola indlela yokugcina enye yalolo thando iphila, futhi ukwazi ukuthi ungakwenza ngemizuzu engama-30 kuyisikhuthazo ngokwakho.

C. Lungisa uhlelo lwakho - Udinga ukulungisa isimiso sakho sokuzivocavoca njalo ukuze uthole imiphumela engcono kakhulu.

■ Yini okufanele yenziwe?

Sahlukanisa imizimba yethu yaba izingxenye ezingaphezulu nezingezansi.Ngolunye usuku sasebenza esifubeni, emhlane, emahlombe, e-biceps kanye ne-triceps, futhi ngolunye usuku sasebenza kuma-glutes ethu, ama-quadriceps, ama-biceps, amathole kanye ne-abs.Asikho isitho somzimba okufanele singanakwa, ngakho-ke ungazideli ngokuzivocavoca ukuze wonge isikhathi.Ngaphambi kokuba uqale ukuqeqeshwa, kufanelekile ukubukeza izimiso ezimbalwa.

A. Lalela izimpawu zomzimba wakho - ukuzivocavoca akukwazi ukuthuthuka ngaphandle kokulimala ngokomzimba.Kunalokho, uma uzwa ukuthi kukhona okungalungile, wuphawu oluyisixwayiso lomzimba wakho ukuze ubone inkinga bese uyilungisa.

B. Qinisekisa ikhwalithi yokunyakaza - ungavumeli isikhathi ukuba siqine futhi singanaki izinga lokunyakaza, konke ukunyakaza kufanele kube ngaphansi kokulawula.

C. Qinisekisa ububanzi bokunyakaza — Lwela ukuthola ububanzi bokunyakaza ngakunye.

D. Qiniseka ukuthi uyalulama — Ungawenzi omunye umsebenzi kuze kube yilapho iqembu lemisipha seliluleme ekukhathaleni kokugcina.

■4.Inani lamaqembu nezikhathi

Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-8 kuye kwayi-12 kokuzivocavoca ngakunye, kuye ngengxenye yomzimba nokuzivocavoca.

■5.Isivinini sesenzo

Kubalulekile ukuba nomnyakazo olawulwayo futhi ozinzile.Ukuthi uqhudelana newashi akusho ukuthi ugijima sengathi uyasha.Landela isigqi semizuzwana emi-2 ukuze uphakamise, imizuzwana emi-4 ukubuya, futhi wenze yonke into ngokucophelela.

■6.Prakthiza imvamisa

Ukuze uthole imiphumela engcono kakhulu, vocavoca umzimba ngamunye kabili ngesonto.Uma kuqhathaniswa nomkhuba ojwayelekile wokwenza izivivinyo ezi-4 engxenyeni ngayinye namasethi angu-4 omsebenzi ngamunye, indlela evezwe lapha ilula kakhulu futhi iyasebenza.Kubandakanya izivivinyo ezimbalwa ezinkulu eziyinhloko, ezihambisana namasu okuqeqesha obuciko.