Awọn akoonu
A ṣe eto eto ikẹkọ ti n ṣiṣẹ ni ipele titẹsi fun awọn eniyan ti o jẹ sedentary, ni imularada ọgbẹ, ni awọn idiwọn ti ara, tabi ni igbadun igbadun ṣiṣe ni iwọntunwọnsi. Ni afikun, eto ikẹkọ ipele titẹsi gba ara laaye lati ni irọrun deede si iṣẹ iṣe ti ara ti o nilo nipasẹ eto ikẹkọ ṣiṣe deede.
Eto ikẹkọ ipele-ipele jẹ apẹrẹ fun awọn eniyan ti ko fẹ lati ṣiṣẹ ju igba mẹta lọ ni ọsẹ kan, tabi awọn ti o fẹ ṣe iyatọ eto ikẹkọ ti o wa pẹlu iru ẹrù afikun.
Ni afikun, eto ikẹkọ ipele-ipele ti baamu daradara fun awọn eniyan ti o fẹ padanu diẹ poun diẹ ati ni akoko kanna mu ifarada iṣọn-ẹjẹ pọ sii.
Ti eniyan ko ba ni aye lati ṣiṣe ni deede fun igba pipẹ, lẹhinna eto yii yoo ṣe iranlọwọ lati tun ri apẹrẹ pada lailewu ki o de ipele ti aapọn deede. Ni akoko kanna, ara yoo ni akoko ti o to lati lo lati pọ si awọn ẹru, eyiti o dinku eewu ipalara.
Eto naa ni awọn adaṣe mẹta ni ọsẹ kan. Fun apẹẹrẹ, o le kọ ni ọjọ Mọndee, Ọjọ Wednesdays ati Ọjọ Jimọ (tabi yan awọn ọjọ miiran pẹlu ọjọ isinmi kan laarin awọn adaṣe).
Ti o ba jẹ fun igba pipẹ o ko ni aye lati ṣiṣe deede, lẹhinna eto yii yoo ṣe iranlọwọ fun ọ lati tun ri apẹrẹ rẹ lailewu ki o de ipele ti aapọn deede.
Oṣu 1 ọsẹ
Idaraya 1st, 2nd ati 3rd:
5 iṣẹju brisk rin. Lẹhinna rinrin miiran ati ṣiṣe fun awọn iṣẹju 20: jogging 60 awọn aaya ati nrin awọn aaya 90.
Oṣu 2 ọsẹ
Idaraya 1st, 2nd ati 3rd:
5 iṣẹju brisk rin. Lẹhinna rinrin miiran ati ṣiṣe fun awọn iṣẹju 20: jogging 90 awọn aaya ati nrin fun awọn iṣẹju 2.
Oṣu 3 ọsẹ
Idaraya 1st, 2nd ati 3rd:
Iṣẹju 5 brisk rin, lẹhinna:
- jogging 90 awọn aaya
- nrin 90 aaya
- jogging 3 iṣẹju
- nrin 3 iṣẹju
- jogging 90 awọn aaya
- nrin 90 aaya
- jogging 3 iṣẹju
- nrin 3 iṣẹju
Oṣu 4 ọsẹ
Idaraya 1st, 2nd ati 3rd:
Iṣẹju 5 brisk rin, lẹhinna:
- jogging 3 iṣẹju
- nrin 90 aaya
- jogging 5 iṣẹju
- nrin 2,5 iṣẹju
- jogging 3 iṣẹju
- nrin 90 aaya
- jogging 5 iṣẹju
Oṣu 5 ọsẹ
Idaraya 1st:
Iṣẹju 5 brisk rin, lẹhinna:
- jogging 5 iṣẹju
- nrin 3 iṣẹju
- jogging 5 iṣẹju
- nrin 3 iṣẹju
- jogging 5 iṣẹju
Idaraya 2st:
Iṣẹju 5 brisk rin, lẹhinna:
- jogging 8 iṣẹju
- nrin 5 iṣẹju
- jogging 8 iṣẹju
Idaraya 3st:
Awọn iṣẹju 5 ti nrin brisk, lẹhinna jogging fun awọn iṣẹju 20.
Oṣu 6 ọsẹ
Idaraya 1st:
Iṣẹju 5 brisk rin, lẹhinna:
- jogging 5 iṣẹju
- nrin 3 iṣẹju
- jogging 8 iṣẹju
- nrin 3 iṣẹju
- jogging 5 iṣẹju
Idaraya 2st:
Iṣẹju 5 brisk rin, lẹhinna:
- jogging 10 iṣẹju
- nrin 3 iṣẹju
- jogging 10 iṣẹju
Idaraya 3st:
Awọn iṣẹju 5 ti nrin brisk, lẹhinna jogging fun awọn iṣẹju 25.
Oṣu 7 ọsẹ
Idaraya 1st, 2nd ati 3rd:
Awọn iṣẹju 5 ti nrin brisk, lẹhinna jogging fun awọn iṣẹju 25.
Oṣu 8 ọsẹ
Idaraya 1st, 2nd ati 3rd:
Awọn iṣẹju 5 ti nrin brisk, lẹhinna jogging fun awọn iṣẹju 28.
Oṣu 9 ọsẹ
Idaraya 1st, 2nd ati 3rd:
Awọn iṣẹju 5 ti nrin brisk, lẹhinna jogging fun awọn iṣẹju 30.