Ukuba ucinga ukuba nguMgcini woLuntu, kusenokwenzeka ukuba uyazi ukuba kuya kufuneka uphumelele kuvavanyo lomzimba ukuze ube nakho. Ukuze ukwazi ukusebenzisa olu hlobo lomsebenzi, imeko yakho yomzimba kufuneka yanele ukuba ikwazi ukubonelela ngenkonzo nakweyiphi na imeko. kwaye ngamanye amaxesha imvelaphi elungileyo yomzimba iyafuneka ukuyiphumeza.
Ngaloo ngqiqo, ukuba ucinga ukuthatha iimviwo zoLondolozo loLuntu, Kuqala yazi ukuba zithini iimvavanyo zomzimba ukuze ube nguMgcini woLuntu ukuze ube nakho ukubonakalisa ukuba unganakho ukuwoyisa ngempumelelo. Ukuba okwangoku awunayo imvelaphi eyimfuneko yomzimba, ungaqala uqeqesho kunye nokufunda kwaye xa unakho konke ukusebenza kakuhle, ke, zinike inkcaso. Kodwa kuya kuba lihlazo ukuba ungazichasa kwaye ungaphumeleli ngenxa yokusilela kuvavanyo lomzimba. Ke, jonga ukuba ziyintoni na!
Uvavanyo lomzimba
Olu vavanyo lubandakanya ukwenza imithambo yomzimba ekufuneka ichaziwe kwifowuni yenkcaso kwaye abafaki zicelo kufuneka bapase ngokwanelisayo ukuze bazibonakalise belungile kwaye bakwazi ukuqhubeka kwinkqubo ekhethiweyo yenkcaso. Iimvavanyo ekufuneka zipasisiwe zezi zilandelayo:
- Uvavanyo olukhawulezayo: iimitha ezingama-50
- Uvavanyo lokunyamezela: iimitha ezili-1000
- Uvavanyo lwaMandla oPhezulu oluPhezulu: iiPushups
- Uvavanyo lokuqubha: iimitha ezingama-50
Ukuze ufaneleke, kukho amanqaku amancinci ahlukeneyo kumadoda nabasetyhini ekufuneka athathelwe ingqalelo ukuze bapase:
Uphawu oluncinci lwamadoda
- Uvavanyo olukhawulezayo, iimitha ezingama-50: imizuzwana eyi-8
- Uvavanyo lokunyamezela, iimitha ezili-1000: imizuzu emi-4 kunye nemizuzwana eli-10
- Uvavanyo lwaMandla oPhezulu oluPhezulu, iiPushups: i-18 Pushups
- Uvavanyo lokuqubha, iimitha ezingama-50: imizuzwana engama-70
Uphawu oluncinci kubafazi
- Uvavanyo olukhawulezayo, iimitha ezingama-50: imizuzwana eyi-9
- Uvavanyo lokunyamezela, iimitha ezili-1000: imizuzu emi-4 kunye nemizuzwana eli-50
- Uvavanyo lwaMandla oPhezulu oluPhezulu, iiPushups: i-14 Pushups
- Uvavanyo lokuqubha, iimitha ezingama-50: imizuzwana engama-75
Iimpawu ngokubanzi zovavanyo lomzimba
Ukuze ube nakho ukwenza imithambo yovavanyo lokuqina komzimba, Abafakizicelo kufuneka banxibe iimpahla ezifanelekileyo zemidlalo kwimithambo ekufuneka yenziwe. Kufuneka bangenise enkundleni, eyakubavavanya isiqinisekiso sezonyango esisemthethweni ekufanele ukuba sasikhutshiwe kwiintsuku ezili-15 phambi kovavanyo apho kufunyaniswe ukuba umenzi-siceloUyakwazi ngokwasemzimbeni ukwenza iimvavanyo ezifunekayo Ngaphandle kokwenza, unokubeka impilo yakho engozini nangayiphi na indlela.
Ukuba ezinye iimvavanyo azinakwenziwa ngenxa yeemeko ezithile zonyango (njengokukhulelwa okanye ixesha lokubeleka), kufuneka kuqinisekiswe ngesatifikethi sezonyango ukuze iNkundla ithathele ingqalelo ngexesha lovavanyo.
Amabakala okugqibela ovavanyo awahambi ngenani lamanani, kunjaloUkuphumeza kuya kuba "kukupasa" okanye "ukungalingani". Abantu "abangakulungelanga" abayi kuba nako ukuphumelela iimvavanyo zomzimba kwaye abayi kuba nakho ukuqhubeka nenkqubo ekhethiweyo yezichasi zokuba ngoLondolozo loLuntu.
Nje ukuba uqheliso lovavanyo lomzimba luqalisiwe, oku kulandelayo kufuneka kwenziwe ngolungelelwaniso kwaye ngokulandelelana njengoko kudluliswa, ukuba nangasiphi na isizathu azenziwanga, iimvavanyo aziqhubekeki., ke inqanaba "alifanelekanga".
Luquka ntoni uvavanyo ngalunye?
Uvavanyo ngalunye luneempawu ezithile ezilungileyo olaziyo, nangona lo myalelo uya kugqitywa yinkundla yecandelo lezichasi.
- Uvavanyo lwesantya se-50m. Umdyarho uya kuba ngumdyarho weemitha ezingama-50 ngesiqalo sokuma. Kuya kubakho iinzame ezi-2 kuphela.
- Uvavanyo lwe-1000 m yokunyamezela kwemisipha. Lugqatso lweemitha ezili-1000 olunomkhondo wokuqalisa omileyo kwaye unemizamo enye yokuloyisa.
- Ukunyusa uvavanyo oluphezulu lomzimba. Kuya kwenziwa ngokuma emhlabeni uncike phambili, izandla ziya kubekwa kwindawo efanelekileyo, ukugcina iingalo zijolise emhlabeni nakububanzi begxalaba. Inye kuphela i-flexion-extension eya kubalwa xa uchukumisa isilevu emhlabeni kwaye ubuyela kwindawo yokuqala, kuthathelwa ingqalelo ngawo onke amaxesha amadoda, umva kunye nemilenze eyandisiweyo. Imizamo emibini kunye nokuphumla kuyavunyelwa nangaliphi na ixesha (kwindawo ejonge phambili).
- Uvavanyo lokuqubha lwama-50m. Iya kuba yikhosi yeemitha ezingama-50 echibini lokutsiba emanzini ukusuka kumanqam. Isitayile sasimahla ngaphandle kwenkxaso. Zama enye.