Usenokuba sele weva malunga nokuba Isikali seBorg okanye kungangokokuqala ukuba unomdla kolu luvo.
Isikali seBorg yindlela esetyenziselwa ukufumanisa ukuba ingakanani imizamo esiyenzayo xa siphuma sibaleka, izama ukufumanisa ukuba leliphi inqanaba lokukhathala kwethu xa sisenza lo mdlalo weembaleki.
Inxulumene ngqo ne Imvakalelo yomzamo eqondwa yimbaleki okanye owenza imidlalo enexabiso lamanani, kude kube namhla phakathi kowama-0 nowama-10. Injongo kukulawula ngokwaneleyo ukudinwa kunye nokwazi ukuba ziya kuba yintoni iziphumo zoqeqesho ngokobuninzi bento esiyenzayo kwiseshoni nganye.
Ukubetha kwentliziyo kubalulekile Ukwazi ukuba yintoni umzamo wethu kwaye injani intliziyo yethu, nangona kunjalo, le ndlela yeBorg yiparameter ethe chatha ngakumbi ukufumanisa ixabiso lomzamo xa siphuma sibaleka.
Okulandelayo, siza kukuxelela ngakumbi malunga nesi sikali, yavela njani, singayenza njani kwaye yenzelwe ntoni kanye kanye.
Lithini inqanaba leBorg
Eli nqanaba lenziwe ngu UGunnar Borg, apho ibonisa iinzame ezibonakalayo zembaleki ngexabiso lamanani ukusuka 0 ukuya ku-10. Yenye indlela evumelekileyo kodwa ikwakhona, ukubona inqanaba lemfuno kuqeqesho.
Ayifuni zixhobo zokulinganisa, ke kufanelekile nakubani na ofuna ukwazi elo xabiso. Ixabiso elithembekileyo ngokufanelekileyo ukuba ufuna ukufumanisa ukuba yeyiphi inqanaba lokukhathala xa uqeqesha, siqhubeka sikuxelela ukuba ungayifumana njani.
Yintoni inqanaba leBorg?
Eli nqanaba likuvumela ukuba ufumane amanqanaba athile oqeqesho.
- Lawula yethu ukudinwa.
- Sithintele ekubeni ne ukugqithisa yingozi emzimbeni nasempilweni.
- Sisikali zithobekile.
- Yazisa i inqanaba lomzamo okanye lomsebenzi yenziwe ngexesha loqeqesho lwethu.
- Inxulumene nembono yomzamo kunye Iimpawu zomzimba njengokushaya kwentliziyo, phakathi kwabanye.
Ungayisebenzisa njani
Ukufumana inqanaba lethu lokukhathala, okokuqala kufuneka siphume sibaleke kwaye sibe nolawulo lwemihla ngemihla, bhala phantsi umbono wethu womzamo kwiseshoni yoqeqesho nganye ngamaxabiso amanani ezinga. Amaxabiso ekuqaleni abenamanqanaba angama-20 kodwa ekuhambeni kwexesha aguqulwe ukuze awushiye kuphela kwi-10 ukuze kube lula ukuwasebenzisa.
Itheyibhile yoqobo yeBorg
- 1-7 m kwaye ithambe kakhulu
- I-7-9 ithambe kakhulu
- I-9-11 ithambile
- 11-13 into enzima
- 13-15 nzima
- 15-17 kunzima kakhulu
- I-17-20 inzima kakhulu
Itheyibhile yeBorg eguqulweyo
- 0 ithambe kakhulu
- 1 ithambe kakhulu
- 2 ithambe kakhulu
- 3 ithambile
- 4 ukumodareyitha
- 5 into enzima
- 6 nzima
- 7-8 kunzima kakhulu
- I-9-10 inzima kakhulu
Ngala maxabiso sinokukwazi ngokulula ukuba ziya kuba yintoni na iziphumo zokuzilolonga kwethu ngokobungakanani bokusebenza kwethu.
Intsingiselo yamaxabiso
- Amanqanaba amathathu okuqala esinokuthi asebenze phantsi kwe-aerobic.
- Phakathi kwesithandathu ukuya kwisixhenxe iyakuba ngu i-aerobics ezifuna umzamo ongaphezulu wokwenza.
- Amanqanaba angaphezulu kwesixhenxeZizenzo ezifuna ezona khalori kunye nenkcitho yamandla.
Esinye sezithintelo kweli nqanaba kukuba, njengoko besesitshilo, yinkqubo yokuzijonga nokuzimela., umgudu womntu nokudinwa Iyahluka ngokwamntu, kuyimfuneko ukuthatha ingqalelo impilo yomntu owenza umthambo, ubudala bakhe, isini kunye nemeko yomzimba ngexesha abenza ngalo.
Umbono ngowobuqu kwaye ke ngenxa yoko. Chwayita ugqatso olulandelayo, okanye iklasi elandelayo ye ukujikeleza, kuba asinakusebenzisa kuphela ukubala uqeqesho xa sisiya kubaleka, singayisebenzisa xa sisenza iklasi yokujikeleza, siphume nebhayisekile okanye sihambe ngokukhawuleza.
Ngexesha elizayo xa usenza imithambo efuna uqeqesho, sebenzisa esi sikali ukuze ekuhambeni kwexesha ukwazi ukumisela inqanaba lakho lomzamo, ukudinwa kunye nokuqina ukufezekisa iziphumo ezingcono kwikamva.