Intambo yokweqa aakukho-fuss cardio exerciseethuthukisa inhliziyo, ibhalansi, namandla ngemishini encane kakhulu. Okuvame ukubizwa ngokuthigxuma intambo, yonaizivivinya amathole,ama-quads, umgogodla, namahlombefuthi ingashisa cishe10 kuya ku-12 amakholoriumzuzu ngesivinini esimaphakathi.
✅ Umthelela Womzimba Ogcwele Wokweqa Intambo
Intambo eyodwa iyabasela aukuzivocavoca umzimba ogcwele. Ihlanganisa amathole, ama-quads, ama-hamstrings, amahlombe, izingalo, nomgogodla ngenkathi inyusa izinga lokushaya kwenhliziyo ngokushesha. Izikhathi zithuthukisa ukukhuthazela,ukuthuthukisa ukusebenzisanakanye nokulinganisela, futhi ngokusebenzisaukuqhuma okukhulu, ingasekela ukwehlisa isisindo.
1. Impilo Yenhliziyo
Intambo yokugxuma inyusa izinga lokushaya kwenhliziyo yakho ngemizuzwana embalwa futhi ingakwaziilingana nokuzivocavoca kwe-cardio okuphezulungaphandle kokufudumeza okude. Amasethi amafushane wamasekhondi angama-30 kuye kwangama-60 angabacindezela umthamo we-aerobicfuthi uqeqeshe ukululama phakathi kwama-bouts.
Ukuzijwayeza njalo kusiza ukunciphisa ukuphumula komfutho wegazi futhiikhuthaza ukujikeleza okungconongokwandisa ukuguquguquka komkhumbi. Inhliziyo namaphaphu akho kulungisa umthwalo ongaguquguquki, onesigqi, okuyintokwandisa amandlangomsebenzi wansuku zonke kanye nezokusubatha.
2. Ukushiswa Kwekhalori
Gxuma intambo njalokushisa amakhalori amaningingomzuzu kunokugijima okuzinzile noma ukuhamba ngebhayisikili ngokukhululeka. Kwezinye izimo, imizuzu engu-15 yentambo ingabashisa kuze kube kabiliamakhalori amaningi njengokugijima kwemizuzu engu-15 yokuqina okufanayo.
Sebenzisa izikhawu zeukulahlekelwa amafutha: Imizuzwana engama-40 ngokushesha, imizuzwana engu-20 yokuphumula, imizuliswano eyi-10 kuye kweyi-15. Bala amakhalori ngomzuzu ngamunyeukuhlanganisa ijubane lakhongesisindo somzimba. Uma umzimba wakho ushuba futhi usinda, izindleko ziba nkulu.
3. Ukuminyana Kwamathambo
Njengomthwalo othwala isisindo, umsebenzi womthelela,ingqathuikhuthaza ukukhula kwamathambo kuokhalweni, imilenze, nomgogodla. Lokhu kusiza ekwehliseni ingozi ye-osteoporosis futhiivikela amalungauma kwenziwa ngendlela enhle endaweni ethethelelayo.
Intsha ithola inqwaba yamathambo. Abantu abadala bayalondoloza futhi bangakwaziukwakha ukuminyanangokuzijwayeza okungaguquki. Hlala kancane, gcina ukugxuma kwakho kuphansi (1 kuya ku-2 cm), namadolo phezu kwezinzwane kuyakhawula iqakalanokuqina kwamadolo.
4. Umsebenzi Wobuchopho
I-cadence yomsebenzi wezintambo ilola isikhathi, umsebenzi wezinyawo, kanyeukusebenzisana neso. Amaphethini ayinkimbinkimbi, afana nezinyawo ezishintshanayo, ukushwibeka emaceleni, nokuphambana, ukufunda kwezimoto zentela. Izinzuzo zokuqondalandela ukugxila okungcono, ukusabela okusheshayo, nokuphaphama kwengqondo.
Izikhawu eziqhutshwa umculo zengeza izimpawu ze-cadence ezisebenzayoizikhungo zobuchopho ezengeziwe. Umkhuba ongaguquguquki uxhuma ekucindezelekeni okuncane, ukulala okwengeziwe, kanyei-endorphin-fueled glow.
5. Ukuzibandakanya Kwemisipha
Izihlakalashayela intambofuthi lokhu kuphenduka okuncane, okusheshayo kuthuthukisa ukubamba nokukhuthazela kwehlombe, okuholela ekumeni okungcono ngemva kwesikhashana. Iceboshintsha umthwalo wokushintsha. Amadolo aphakeme ashaya ama-hip flexors kanye ne-core. Iphinde kabili ngaphansi kwamathole entela namahlombe.
Ama-hops omlenze owodwaukwakha amandla omlenze we-unilateralkanye nokulinganisela. Okunye ukukhanya kanyeizintambo ezisindayoukushintsha umfutho futhi uthuthukise isivinini namandla.
✅ Ukukhetha Intambo Yakho Yeqa
Ukukhetha Intambo Yakho kuqondanisa intambo nezinjongo zakho, ubungoti, kanyeumfutho wokuqeqesha. Ama-jumpers amasha azothokozela amamodeli angakwazi ukushintshwashayela ngobude futhi kufanelekile. Kulabo abanesikhala esilinganiselwe, hamba nezinhlelo ezingenazintambo.
Izintambo Zejubane
Idizayinelwe inzuzo esheshayo kanye nama-reps aphezulu, izintambo zesivinini zinjaloilungele ama-jumpers anolwazinabasubathi abaqhudelanayo. Amakhebuli anesisindo esincane, izibambo zisebenzisa ama-speed ball bearings, futhi ubuhle buhlale njaloikhethe ukubukeka okushesha kakhulu.
Ziyindinganiso yama-double unders nemiqhudelwano. Ukuze ufunde kabili,isisindo sekhebula elijwayelekileka-85 kuya ku-115 amagremu (ama-ounces ama-3 kuya kwangu-4) iphelele. Izintambo eziwugqinsi ezingamamilimitha angu-4 ziqine kakhulu kuno-2.5 millimeter, futhi izintambo ezingamamilimitha angu-2.5 azikwazinikeza impendulokwabaqalayo.
Izintambo zobuhlalu
Izintambo zobuhlalukukhonaiqinile futhi iqinile, okungaba yinzuzo emapaki, ezindaweni zokuzivocavoca nasemagcekeni esikole. Isisindo sobuhlalu esengeziweinikeza ukuhlukahluka okuhlukahlukeneimpendulo kanye nesigqi esingaguquki.
Kuhle ngamakhono amasha, iziphambano, ne-choreo. Ubuhlalu babo be-neonukwandisa ukubonakalaezixukwini futhi unciphise ukuhlaba ekuphutheni. Bagcina isimo sabo ngaphakathiisimo sezulu esinomswakamanasezindaweni ezimbi futhi.
Izintambo Ezisindwayo
Izintambo ezinesisindoukwandisa umfuthokanye nokukhuthazela kwemisipha emahlombe, ezingalweni, naphakathi. Abaqalayo abaningi bathatha isikhathi ngokushesha njenge-imigqa esindayo iyamemezelaiphasi ngalinye lizungeze umzimba.
Wasebenzise ngamasethi amafushane ukuze ukhuphule izinga lokushaya kwenhliziyo futhinikeza umsebenzi womzimba ogcwele. Abasubathi bangashintsha phakathi kwezintambo ezijwayelekile nezinesisindo ngaphakathi kokujima okukodwa bayeijubane lokulinganisanokuqeqeshwa kwamandla.
Sizibophezele ekuletheni ukwesekwa okukhethekile kanye
isevisi yezinga eliphezulu noma nini uma uyidinga!
✅ Ingcweti Yezindlela Eziyisisekelo
Ubuciko buqala ngendlela ephephile, isigqi esicacile, kanyeamakhono aphindaphindiwe. Imikhuba emihleqeda ukulimala, kusize isikhathi eside, futhi kuvuleke indlela yomsebenzi osezingeni eliphezulu. Qapha intuthuko yakho kusukela ngesonto kuya ngesontothola ukuthuthuka okungaguquki.
Ifomu Elifanele
Gcina izindololwane zifakwe phakathi,izihlakala zikhululekile, nezandla ngaphambi nje kwezinqe. Spin ngezihlakala, hhayi emahlombe. Yima mude, amehlo phambili, amahlombe emuva futhiqinisa ingaphakathingakho i-torso ihlala ithule. Hlala emabholeni anamadolo athambile, izithende eziqabula phansi phakathi kushintshanasabalalisa umthwalongaphesheya kweqakala nedolo. Hlala ku-groove ngokugxuma okuncane, ngisho nokuphefumula, kanye aintambo engaguqukii-arc. Uma intambo igqamuka, donsa izindololwane ungene bese wehlisa izandla ngamasentimitha angu-2 ukuya kwangu-3.
I-Bounce Eyisisekelo
Qala ngokuvukela okungaphazamiseki okungama-20 kuye kwangama-40,egcizelela ukwehla kwe-metronome(hlola 120 kuya ku-160 bpm). Namathela entanjeni elula kuze kube yilapho isikhathi sizenzakalela, bese uzama ngentambo enesisindo ukuzeukuzwa ukujikeleza. Faka nokuprakthiza okumbalwa okufana namadolo aphakeme angu-10 kanye nama-hop onyawo olulodwa angu-10 emlenzeni ngamunye ukuqinisa amaqakala nokusebenzisana. Uma ukhubeka,beka isandla sakho sangemuva sibe side,khipha umoya ekuphendukeni ngakunye kwesithathu, futhi uqhubeke ngokungaxhamazeli.
Olunye Unyawo
Cabanga nje ukukhanya, kugxumagxuma ngesikhathi intambo ijikeleza. Shifta isisindo sakho ukusuka kolunye uye kolunye uye kolunyeqeqesha ubuhlakani bakhofuthi unciphise ubunzima benkonyane phakathi namasethi amade. Yisebenzise ukuze uhlukanise imizuliswano ye-bounce ebalulekile emizuzwini emi-5 kuye kweziyi-10.Isonge ibe yiziyingi: Imizuzwana engama-60 ukushintshanisa unyawo, ama-push-ups ayi-10, ukuphumula kwemizuzwana engama-30. Ukuze ugcizelele i-cardio, sebenzisa imizuzu emi-2 ukuya kwemi-3 ngokuqhubekayo, izandla ezilinganayo kanye noketshezi lwe-cadence.Inqubekela phambili yebangangokuhamba kwesikhathi ngokulandelela ukuhlukana namaphutha.
✅ Isiphetho
Ukusungula okuthembekilegxuma intambo umkhuba, qiniseka ukuthigcina izinto zilula. Amasethi amafushane nendlela ehlanzekile ibalulekile. Izinjongo ezichazwe kahle zibalulekile. Imizuzu eyi-10 nje ingakwaziama-kilojoule ashisefuthi ugcwalise inhliziyo yakho.
Ulungele ukwenyukela phezulu?Thumela isimiso sakho, ubuze, noma ukhethe umsebenzi wakho olandelayo.
Khuluma Nongoti Bethu
Xhumana nochwepheshe be-NQ ukuze nixoxe ngezidingo zomkhiqizo wakho
bese uqala iphrojekthi yakho.
✅ Imibuzo Evame Ukubuzwa Mayelana Nokweqa Intambo
Ingabe ukweqa intambo kuwukuzivocavoca umzimba wonke?
Yebo. Isebenza amathole akho, ama-quads, ama-hamstrings, ama-glutes, umgogodla, amahlombe, nezingalo. Kwandisa ukuqina kwenhliziyo nemithambo yegazi, ukusebenzisana, nokulinganisela. Usebenzisa amathani amakholori ngesikhathi esincane kakhulu. Isebenzela ukubekezela namandla ngokufanayo.
Ngingakhetha kanjani ubude bentambo yokugxuma efanele?
Beka unyawo olulodwa phakathi nendawo yentambo. Izibambo kufanele zifike emakhwapheni akho. Abasanda kuhlanganyela bangenza isikhathi eside ukuze baphumelele. Izintambo zesivinini zivame ukuba mfushane. Izintambo ze-Freestyle zingaba zinde. Izintambo ezilungisekayo zingcono kakhulu uma ungaqiniseki.
Imaphi amasu ayisisekelo okufanele ngiwafunde kuqala?
Funda ukwenza ukugxuma okuyisisekelo, ukweqa amandla, nesinyathelo esinye. Gcina izindololwane zakho zingene, izihlakala ziphenduka, futhi uhlale kancane emabholeni ezinyawo zakho. Bamba umgogodla ongathathi hlangothi kanye ne-cadence elinganayo. Sebenza uze ufike emadolweni aphezulu bese uphambana ngokuhamba kwesikhathi.
Ngizinqanda kanjani izinhlaka ze-shin kanye nobuhlungu bamalunga?
Thola ukufudumeza kwakho, zibambezele futhi ugcine isimo esihle. Gxumela ezindaweni ezibamba ukushaqeka, njengerabha noma ukhuni. Gqoka izicathulo ezisekelayo. Gcina ukugxuma kuphansi futhi kuthambile. Khuphula ivolumu. Uma iqhubeka, phumula futhi ubone uchwepheshe.
Isikhathi sokuthumela: Sep-28-2022