Ucwaningo lwesayensi lukhombisa lokhoingqathuishisa ama-calories angu-1,300 ngehora, okulingana namahora amathathu okugijima.Kukhona izivivinyo: Njalo ngomzuzu Eqa izikhathi eziyi-140, gxuma imizuzu eyi-10, umphumela wokujima olingana nokugijima cishe isigamu sehora.Phikelela intambo yokugxumaisikhathi esingangenyanga, izikhathi ezingama-70-80 ngomzuzu, ukugxuma imizuzu engama-30-40 nsuku zonke mayelana kungalahlekelwa amafutha ngo-3kg.Uma futhi nge-tube ivala, ukunciphisa umphumela wamafutha kuzoba ngcono.Ngesikhathi esifanayo,ingqathu ayikwazi ukusiza ukunciphisa umzimba kuphela kodwa futhi kuwo wonke imisipha yomzimba inomphumela othile wokuzivocavoca.Kungavumela nesimiso sokuphefumula, inhliziyo, kanye nesimiso senhliziyo nemithambo yegazi ukuba sithole ukuvivinya umzimba okwanele.
Ngale ndlela, ukweqa intambo kuyisinqumo esihle kakhulu sempilo enhle.Kodwa ungakhathazeki, ngobaukweqa intambokubonakala kulula, kodwa udinga ukufunda ukuqonda ukuthi ulwazi alulula.Ngephutha gxuma okungalungile, kodwa umphumela mubi oh!
Nanka amaphutha ongawenza ngokugxuma intambo:
1. Intambo yokweqaakukhona ukugxuma phezulu ngangokunokwenzeka
Ukugxumela phezulu ngaso sonke isikhathi kulimaza amathole akho futhi kuwenze abonakale ajiyile.
2. Hamba uqonde phezulu naphansi ngaphandle kokugoba amathole akho
Lokhu kuvame kakhulu kwabanolwaziukweqa intambo.Ukuphishekela ijubane lokugxuma intambo, yahlala kuTiptoe kuphela.Nakuba kubukeka kukuhle,intambo yokugxuma ibeka ingcindezi enkulu emalungeni akho edolo futhi ikwenza ube maningi amathuba okuthi ulimale.
3. Yeqa intambolapho unyawo olungaphandle komdwebo wesishiyagalombili wentambo, ngaphakathi kumfanekiso wesishiyagalombili
Owokuqala uzoholela ebuhlungu bomlenze wangaphambili, isiqondiso sonyawo asilungile, nendlela yokuzijwayeza bonke ubuhlungu.Owakamuva walimala edolweni, izindleko zesikhathi eside zedolo.
4. Musa ukushwiba intambo kakhulu ngamahlombe akho
Lokhu kuzophumela ezinhlungwini zehlombe ngosuku olulandelayo, okungcono ingalo engenhla iboshwe bese umphambili nesihlakala sinyakazisa isandla.intambo.
Ngakho kufanele sisebenzise kanjaniingqathungokwesayensi nangendlela efanele?
Isinyathelo soku-1: khetha intambo efanele yokweqa
1. Intambo enconyiwe ilula, ibambe esindayo, okungcono inomsebenzi wokubala ngentambo yokugxuma.
2. Bamba isibambo ngazo zombili izandla, unyawo olulodwa phezu kwentambo, bese uyidonsagxuma intamboiqonde, ubude bufike esifubeni sakhe.
Isinyathelo sesi-2: Hlala ufudumele ngaphambiliintambo yokugxuma
Qiniseka ukuthi welula amathole akho kanye nemisipha ye-Achilles, okuyiyona ebaluleke kakhulu.Ngoba igxuma intamboinqubo kulezi zindawo ezimbili ihlale isesimweni esiphezulu sokushuba.Ukunyakaza okutuswayo kokufudumala okufana nojack jumping, lift high leg, back kick, njll.Ukuqala ngaphandle kokufudumala kungabangela kalula ukucindezeleka kwemisipha.
Isinyathelo sesi-3: Okubalulekile Kwesenzo
1. Yima ngokwemvelo izandla zakho ziphezugxuma intambo;gobisa izingalo zakho emaceleni akho
2. Ungagxumi Kakhulu, 3 kuya ku-5 cm kuphela.I-cushion yamadolo yokufika engcono kakhulu, isithende kuyo yonke inqubo sisuka phansi.
3. Gcina isisu sakho siqinile, umhlane wakho uqondile, futhi uphefumule ngokwemvelo.
4. Musa ukushwiba intambo kakhulu ngenkathi ugxuma, qinisa izingalo zakho ezingenhla bese ushwiba intambo ngamangalo nezihlakala.
Isinyathelo sesi-4: Yelula ngemva kokugxuma
Lokhu kubaluleke kakhulu!Ngaphambi nangemva kokuzivocavoca ngakunye, ukwelula okusesilinganisweni kuyadingeka kakhulu.
Okulandelayo yi-gxuma intamboizinyathelo zokuzivikela:
1. Yeqa intambo futhi wehlise isisindo kancane kancane
Ungahlale ulalela i-inthanethi ethi “Ukunyakaza, inyanga izacile ngamaphawundi angama-30.”.Ungagxumi intambo izikhathi ezingu-2,000 ngosuku.Ungayi ngesivinini, hamba igxathu negxathu.Isibonelo, isanda kuqalisa 500, ngemva kokujwayela ukungeza ku-1000, ilandelwe phezulu.
2. Ungakwenzigxuma intambongenazicathulo futhi ugweme ukugxuma emhlabathini oqinile
Kungcono ukugqoka amateki anama-insoles ahlanganisiwe.Zama ukuthi ungagxumi endaweni eqinile njengokhonkolo.Lokhu kungase kubangele amalunga futhi kubangele ukulimala kwamadolo.Uma ufuna ukugxuma ekhaya, kungcono ube nomcamelo.Ayikwazi ukuphazamisa phansi, kodwa futhi kungaba ukuzivikela.
Ngaphezu kwenhlabathi, kufanele futhi unake intambo yokugxuma hhayi wonke amabhola onyawo phansi, nebhola lonyawo.
3. Ungagxumi ungenalutho
Ukweqa esiswini esingenalutho kuhle ekulahlekelweni kwamafutha, kodwa kungaholela kushukela wegazi ophansi.Ungeqi intambo imizuzu engu-30 ngaphambi nangehora ngemva kokudla.Kungabangela izinkinga zesisu.
4. Umlenze, idolo linomuntu olimele, amandla ngokwawo ngumuntu obuthakathaka, awahambisani nentambo yokweqa.
Ngesisindo esiphezulu kakhulu sengcindezi ephakeme evamile kumlingani wedolo,ukweqa intambokuzokwandisa umthwalo emadolweni kuphela.Okulandelayo, esifubeni umuntu omkhulu weqa intambo ukuze afune ukuqaphela, kufanele alungiselele zangaphansi ezemidlalo, kungenjalo can ngenxa yesizathu amandla adonsela phansi, smashes ubuhlungu eluhlaza.
Isikhathi sokuthumela: Sep-28-2022