Ngokwabaqeqeshi bokufaneleka, intambo yokweqa ingashisa amakhalori aphindwe kabili njengokugijima noma ukuhamba ngebhayisikili, kuye ngokuthi uzikhandla kangakanani. Futhi, kuwumsebenzi okonga isikhathi olungele labo abaseshejuli ematasa futhi engenziwa ngisho nalapho usohambeni. Ngakho-ke ungangabazi, thola intambo yekhwalithi futhi usebenzise ngokugcwele lo msebenzi.
Kulesi sihloko sizokufundisa isikhathi esingakanani kufanele ugxume intambo ukuze ulahlekelwe isisindo futhi sizoncoma ezinye izivivinyo ezingcono kakhulu zakho.
Mangaki ama-calories ongawachitha ngentambo yokugxuma?
Yiziphi izinzuzo ezinikezwa yintambo yokweqa? Kungani kubhekwa njengokutshalwa kwezimali okubaluleke kakhulu kulabo abanesikhathi esilinganiselwe sokuqeqeshwa? Lokhu kuvivinya umzimba okugcwele kwe-aerobic kuyisishisi esihle kakhulu sekhalori. Ithuthukisa ukukhuthazela, ikhulise umthamo we-aerobic, ibandakanya amaqembu emisipha aphezulu naphansi futhi ithuthukisa ukusebenzelana, isivinini kanye nokushesha. Ngaphandle kwalokho, Kubhekwa njengokuhlinzeka ngezilinganiso ezingcono kakhulu zesikhathi sokuqeqesha.
Kusukela kumkhiqizo we-Domyos othengekayo otholakala e-Decathlon ngama-euro angu-3,99 kuya ezinkethweni zensimbi ezikhethekile ezivela kwa-PicSil noma i-Velites, ezinenani elingu-€41,99 kanye no-€46,95 ngokulandelana, intambo yokweqa ingagcinwa kalula kunoma yiliphi ikhona lendlu noma ifakwe kupotimende iholidi. Imizuzu emihlanu nje yokusebenzisa yanele ukuqala ukujuluka.
Sebenzisa intambo yokweqa Ikuvumela ukuthi ushise cishe amakhalori aphakathi kuka-10 no-13 ngomzuzu, okusho ukuthi amakhalori angu-450 esikhathini esiyimizuzu engama-30. Ngakho-ke, imizuzu eyi-15 nje yentambo yokugxuma ingashisa amakholori aphindwe kabili uma kuqhathaniswa nokugijima noma ukuhamba ngebhayisikili ihora lonke.
Amathiphu okukhetha intambo yokweqa esebenzayo
Cabangela kokubili impahla efanele kanye nobude bentambo. Beka unyawo olulodwa phakathi nendawo bese usika intambo ekuphakameni kwesifuba sakho esingaphezulu. Isisindo sentambo yokugxuma siyisici esibalulekile okufanele sicatshangelwe futhi sizohluka kuye ngezinga lakho lekhono nezinjongo zokuqeqesha. Amanye ama-grips aze afike nezinsimbi zokwandisa inselele. Kubalulekile ukuthi lezi zibambo ziqine futhi zinikeze ukubamba okuphephile. Futhi, ngaphambi kokuzivocavoca kwakho, Qinisekisa ukuthi uyazifudumeza izihlakala, amadolo namaqakala ngokuhlanganisa amalunga ukuze uvimbele ukulimala.
Imihlahlandlela eyishumi yokuqeqeshwa kwezintambo
Sizokufundisa izivivinyo zezintambo eziyi-10 ongazenza kalula ekhaya. Lolu hlelo lokuqeqesha luqukethe imizuliswano emi-3 yokuzivocavoca ngakunye, okuthatha imizuzwana engama-45, kulandelwa imizuzwana eyi-15 yokuphumula. Ukuze usebenzise imisipha yakho yesisu, qiniseka ukuthi ugcina umgogodla wakho uxhumekile.
- Ukweqa okuyisisekelo ngezinyawo ezimbili: Lo msebenzi udinga ukuthi ugxume ngazo zombili izinyawo ndawonye, ugcine izihlakala zakho ziseduze nomzimba wakho futhi uhlose ukuphakama okuphezulu. Lokhu kunyakaza okusebenzayo kuthuthukisa amandla ngokubandakanya wonke umzimba.
- Ukweqa okunye umlenze- Khumbula ukuthi uma ulahlekelwa ibhalansi yakho futhi ungaqondile uwela onyaweni oluphambene, akubalwa, njengoba umgomo uwukugcina uzinzo naphezu kwenselele yokushintsha izinyawo ngokugxuma ngakunye.
- Eqa ngamabhithi amabili ashintshanayo: Le nqubo idinga ukweqa emlenzeni owodwa ngezibalo ezimbili ukuze kuthuthukiswe ikhono nekhono. Umgomo uwukuphelelisa indlela.
- I-Bipedal lateral jump: Kubandakanya ukuhamba emaceleni ngenkathi usebenzisa intambo njengesithiyo futhi uhlezi kancane amadolo akho egobile.
- kabili ngaphansi: Ukuze wenze ama-under aphindwe kabili ngendlela efanele, gcina ukuma okuqondile izinyawo zakho zihlangene futhi wenze ukunyakaza kwezihlakala okubili okusheshayo, uvumele intambo ukuthi idlule ngaphansi kwezinyawo zakho ngokugxuma okukodwa.
- Eqa kathathu: Uma usuwazi kahle ama-unders aphindwe kabili, zama i-triple wrist flip. Zilungiselele, njengoba kungase kukhathale.
- Ukugxuma okuphambene: Qala ngokuphambanisa izingalo zakho, bese ugxuma okunye. Uma ungaphumelelanga namuhla, maningi amathuba okuthi uphumelele kusasa.
- Ski jump: Lo msebenzi ungenziwa ngentambo noma ngaphandle kwayo. Kuqukethe ukugxumela ohlangothini olulodwa ngezitebhisi ezinde ngenkathi uphakamisa unyawo oluphambene. Ukufaka intambo yokweqa kwandisa inselele.
- Ikhefu lonogada: Lokhu ukweqa kwesibhakela okukulungiselela ukuhlasela izimbangi, okuhlanganisa nentambo yokweqa njengethuluzi langaphandle. Njalo gcina unyawo olulodwa lumi phambili ngenkathi wenza ukunyakaza kwezihlakala.
- Gxuma ngenkathi ugijima: Esikhundleni sokugxuma intambo izinyawo zombili zihlangene, zama ukweqa intambo ngenkathi ugijima futhi ushintshe isivinini sakho.
Imaphi amasu angcono kakhulu okweqa intambo nokusiza ukwehlisa isisindo?
Ukugcina ukuma okufanele kuyadingeka ukuvimbela ukulimala komgogodla womlomo wesibeletho noma we-lumbar. Lapho ulungiselela ukugxuma, kunconywa ukuthi ugcine ikhanda lakho liqondaniswe futhi ubheke phambili, uqiniseke ukuthi i-torso yakho ihlala iqondile amadolo akho egobile kancane. Izindololwane zakho kufanele zihlale eduze nezinhlangothi zakho futhi yizihlakala zakho ezizozungeza intambo, kunezingalo zakho. Kahle kahle umsebenzi obalulekile kuqala, bese uzama ngezigqi nezivinini ezihlukene ukuze ukhuphule umfutho.
Inzuzo enkulu yokweqa intambo yikhono lokukwenza kalula ekhaya noma ngaphandle. Konke okudingeka ukwenze ukukhetha izingubo zezemidlalo futhi uthenge intambo yokugxuma.
Amathiphu okuvimbela ukulimala
Ukuze ugweme ukulimala ezindaweni ezithinteke kakhulu, lapho imizamo yethu izogxila khona, kubalulekile ukulandela ngokuqinile izincomo esikunikeza zona:
- Lungisa izihlakala, amaqakala namadolo, njengoba zingamalunga azobekezelela ukucindezeleka okukhulu.
- Gobisa amadolo akho kancane lapho ugxuma ukuze uthuthukise ukuguqa.
- Khetha izinto zekhwalithi ephezulu ezifanele ukuqeqeshwa.
- Ukuze ugweme izinkinga zomlomo wesibeletho, Gcina ukuma okuqondile futhi ubheke phambili ngqo.
- Phenya intambo ngezihlakala, ugcine izingalo zakho ziseduze nomzimba wakho.
Ngithemba ukuthi ngalawa macebiso uzokwazi ukweqa intambo ngendlela efanele, ugweme ukulimala ukuze ukwazi ukusizakala ngezinzuzo ezivuthayo zekhalori ezinikezwa yilolu hlobo lokuzivocavoca. Ngalolu lwazi uzokwazi ukwazi ukuthi kuthatha isikhathi esingakanani ukweqa intambo ukuze unciphise umzimba.