Hardy: smart workout routines

Uguquko ekuphakamiseni isisindo kanye nezinhlelo zokusebenza zokujima ejimini

Hamba kahle i-Excel ne-PDF. Sawubona imizila ehlakaniphile!
I-Hardy ithatha inkimbinkimbi yezinqubo zesimanje zokuphakamisa izinsimbi futhi izenze zibe lula ukuzisebenzisa njengohlu lwadlalwayo lwe-Spotify.


• Zitholele izindlela zokujima zokuphakamisa izinsimbi ezifakazelwe umphakathi bese uchofoza ukuqala. Noma zenzele eyakho.
• Njalo wazi umsebenzi wakho olandelayo kanye nesisindo esifanele okufanele usiphakamise.
• Njengoba uthuthuka, kanjalo nezisindo, ngokusekelwe emithethweni evamile.
• Siyakuqondisa ekusebenzeni, okuhleliwe, njengomqeqeshi womuntu siqu.





• IMIzila Ehlakaniphile
Izindlela zanamuhla zokuphakamisa izinsimbi zingabandakanya ukubala okuyisicefe kwezisindo nokuqhubekela phambili. Lokhu sikwenza ngokuzenzakalelayo.
Zitholele futhi udale imizila lapho ukuzivivinya kusetha izisindo, ukuqhubeka, ukulayishwa okuningi nokulayishwayo, kusekelwe kumanani we-1RepMax, e1RM, TM%, RPE, njll.


• IZISINDO EZINEMI
Isisindo nokuqhubeka okusekelwe ekusebenzeni kwakho. Vele ufake i-1RM-s bese ucindezela ukuqala.
Vele ufake izibalo zakho ze-1RM/TM futhi isimiso sizobonisa isisindo esifanele sokukuphakamisela, ngokusekelwe ohlelweni olukhethiwe.

Uma ungazazi izibalo zakho ze-1 Rep Max, akukho ukukhathazeka, singakuqondisa kulokho.


• LANDELA/ IMIGWAQO
Ukulandelela ukujima, kucatshangelwe kabusha. Kulula njengesidlali somculo.
Uhlelo lwethu lokusebenza luyayiqonda inqubo oyikhethile kanye nemithetho yokuqhubeka, ama-1RM-s, ama-RPE-s, nokusebenza kwakho. Ikuthwala ngokujima okusethwe ngokulandelana, njengomqeqeshi womuntu siqu.

Vele ucindezele okuthi Qala bese uqala ukujima.



• THOLA FUTHI WABENE NGEMIZIMBA
Zitholele futhi wabelane ngemikhuba, noma ubani angaqala ukuyisebenzisa ngokushesha ngesixhumanisi nje. Thanda uhlu lwadlalwayo lwe-Spotify.
Abanye bangavula isimiso futhi baqale ukulandelela ukusebenzisa kwabo ngokushesha, ngezisindo ezisekelwe kumanani abo omuntu siqu e-TM / 1RM / RPE.