Intambo yeqa Isukile ekubeni umdlalo wenkundla yokudlala yaba enye yezindlela zokuqeqesha ezinconyiwe Labo abafuna ukushisa amafutha, bathuthukise impilo yabo yenhliziyo nemithambo yegazi noma babe sesimweni ngokushesha ngaphandle kwesidingo semishini emikhulu. Namuhla, abasubathi abangochwepheshe nabaqalayo bayazuza kulo msebenzi ohlukahlukene. Kodwa, naphezu kokubonakala kwawo kulula, kunezindlela eziningi nezinhlanganisela zokuthola okuningi kuwo.
Emigqeni elandelayo uzothola Zonke izinzuzo zokuqeqeshwa kwezintambo, ukuthi kuthonya kanjani ukulahlekelwa kwamafutha, yiziphi izici okufanele uzicabangele, futhi yiziphi izindlela ezingcono kakhulu zokuzivocavoca nokuzivocavoca kuwo wonke amazinga.. Futhi ukuze sigcine izinto zingaphezu nje kokuthiyori, sifaka izibonelo ezingokoqobo, amathiphu okugwema ukulimala, nokuqhubekela phambili ngokuphephile kumgomo wakho wokwehlisa isisindo nokuthuthukisa ukufaneleka kwakho.
Kungani intambo yokugxuma iphumelela kangaka ekushiseni amafutha?
Intambo yokweqa a Ukuzivocavoca okunamandla kwenhliziyo okusebenza cishe wonke umzimba. Ingalo, imilenze, isisu kanye nomhlane kuhilelekile ekugxumeni ngakunye, okuvumela ukuthola a ukusetshenziswa kwe-caloric ephezulu ngezikhathi ezifushane. Ngokwezifundo ezivela eHarvard University, kungenzeka shisa ama-calories angu-10 ngomzuzu intambo yokugxuma. Lokhu kusho ukuthi ngeseshini yemizuzu eyi-15 kuya kwengama-20, kungenzeka lingana noma udlule ukusetshenziswa kwekhalori kwezinye izivivinyo ezibonakala zidinga kakhulu njengokugijima noma ukuphotha.
Isizathu salokhu kushisa kwamafutha silele izinga eliphezulu lenhliziyo elifinyelelwayo kanye nomsebenzi wemisipha ngasikhathi sinye wamaqembu ahlukene, into engafinyelelwanga njalo ngezinye iziyalo.
Ngaphezu kwalokho, intambo yokugxuma ithuthukisa umthamo wamaphaphu, ukusebenzisana, ukushesha nokulinganisela. Akukona nje ukuqondana ukuthi abashayisibhakela abangochwepheshe nabanye abasubathi abasezingeni eliphezulu bayakufaka ezimisweni zabo njengengxenye ebalulekile yokuzilungiselela kwabo ngokomzimba.
Izinzuzo eziyinhloko zokuqeqeshwa ngentambo
Akukhona nje ukwehlisa isisindo: ukuqeqeshwa ngentambo kunikeza a uchungechunge lwezinzuzo ezengeziwe ngokomzimba nangokwengqondo lokho kubalulekile ukwazi. Nanka amaphuzu avelele:
- Amathoni futhi aqinise imisipha yemilenze, i-glutes, isisu, izingalo namahlombe. Ukweqa ngakunye kuhilela ukufinyela kwemisipha nomsebenzi wokuzinza osiza ukuqopha umzimba.
- Ithuthukisa impilo yenhliziyo. Ukuzikhandla okuphezulu kwandisa ukushaya kwenhliziyo, kusiza ukuqinisa inhliziyo futhi kunciphise ingozi yenhliziyo nesifo sohlangothi.
- Ikhuphula umthamo wamaphaphu. Ukweqa kuphoqa kakhulu amaphaphu ukuthi asebenze kanzima, okwandisa ukukhuthazela okuphelele kanye nokusebenza kahle kokushintshisana komoyampilo.
- Ithuthukisa ukusebenzisana nokulinganisela. Ukulandela isigqi sentambo kuthuthukisa ukuqwashisa komzimba kanye nekhono lokuxhumanisa ukunyakaza okuyinkimbinkimbi.
- Isiza ukuqopha indawo yesisu. Nakuba zingekho izimangaliso zokulahlekelwa amafutha asendaweni, ukusebenza ngentambo kwenza kusebenze kakhulu umnyombo, okukhuthaza ukhalo oluchazwe kakhudlwana uma luhambisana nokudla nokuqeqeshwa okufanele.
- Iyasebenza futhi iyonga. Udinga intambo eyodwa kuphela ukuze uqeqeshe, iyaphatheka, futhi ungazijwayeza cishe noma kuphi, ngisho nasekhaya.
Intambo ikuthinta kanjani ukwehla kwesisindo?
Ukulahlekelwa amafutha omzimba kuncike ekudaleni ukushoda kwekhalori: okungukuthi, ukudla ama-calories ambalwa kunalawo owasebenzisayo. Intambo yokweqa, ngenxa yezinga layo eliphezulu lesidingo, ingenye yezindlela ezisheshayo zokwandisa izindleko zakho zansuku zonke zamandla.
Ngokwesibonelo, umuntu onesisindo esijwayelekile angase Shisa amakhalori aphakathi kuka-200 no-250 emizuzwini engu-20 nje yokugxuma okuqhubekayo. Uma ugcina lowo mkhuba izinsuku ezinhlanu ngeviki, ungakwazi ukwengeza kalula ezimbalwa 1.000 amakhalori engeziwe ashisiwe nje ngalo msebenzi.
Manje, ukwandisa imiphumela, Kuyadingeka ukuhlanganisa ukuvivinya umzimba nokudla okulinganiselayo okunciphisa ukusetshenziswa koshukela namafutha agcwele.. Kufanele futhi ucabangele izici ezifana nokuphumula, izakhi zofuzo, izinga lomsebenzi lilonke, nokungaguquguquki.
Ukuncipha kwesisindo kuyaqhubeka. Kujwayelekile ukuthi ulahlekelwe phakathi kwamakhilogremu angu-0,5 no-1,5 ngesonto uma ugcina ukushoda okusesilinganisweni nokungaguquguquki, ngaleyo ndlela ugweme ukuncipha kwemisipha nokuqinisekisa ukuthi ushintsho luzinzile.
Izinto ezithinta ukwehla kwesisindo ngokuzivocavoca ngezintambo
Nakuba i-jumping rope iphumelela kakhulu, zikhona Ezinye izici okungafanele zishaywe indiva lapho umgomo uwukulahlekelwa amafutha:
- UkudlaUkudla kubala u-70% wempumelelo. Ukugwema amakhalori angenalutho, ushukela, nokudla okugayiwe kakhulu, nokukhetha amaprotheni anomzimba nokudla okunefiber ephezulu kuzokwenza umehluko.
- Indlela yokuphila: Indlela yokuphila yokunganyakazi, ukuma okungekuhle, noma ukungalali ngokwanele kunomthelela omubi ekulahlekelweni kwamafutha kanye nokululama ngemva kokuzivocavoca.
- Prakthiza eminye imidlalo noma imisebenzi yomzimba: Ukwengeza okuhlukahlukene, okufana namandla, i-HIIT, noma imisebenzi yangaphandle, kusiza ukuvimbela amathafa futhi kuthuthukise umzimba.
- Izakhi zofuzo: Abanye abantu bathambekele ekukhuluphaleni ngenxa yezinto abazithola ngofuzo. Lungisa okulindele futhi ungaguquguquki naphezu kwezithiyo.
- Ukuzinikela nokubekezela: Akwanele ukuqeqesha isonto elilodwa yebo kanye no-cha olandelayo. Ukujwayela kubalulekile ukuze ubone izinguquko ezibonakalayo.
Ukuqalisa: I-Basic Jump Rope Technique
Ngaphambi kokugxumela ezindleleni ezithuthukile, kubalulekile ukukwazi kahle indlela eyisisekelo ukweqa intambo ngendlela efanele nokunye gwema ukungakhululeki noma ukulimala:
- Yima uqonde, izinyawo zihlukane ngobubanzi bamahlombe nentambo engemuva kwamaqakala.
- Vula intambo usebenzisa ikakhulukazi izihlakala zakho, hhayi amahlombe noma izindololwane, ukuthuthukisa ukusebenza kahle nokulawula.
- Gxuma kancane, okwanele ukuba intambo idlule ngaphansi kwezinyawo, igweme ukugxuma okungazelelwe noma okuphezulu kakhulu.
- Inciphisa umthelela uma uwa usebenzisa ukugoba kwemvelo kwamadolo nokusekelwa phambi konyawo.
- Yenza ukugxuma okuqhubekayo uzama ukugcina uketshezi nesigqi esihlelekile, ngaphandle kokuma phakathi kokugxuma.
Ekuqaleni, kuyinto evamile ukukhubeka phezu kwentambo noma ulahlekelwe isigqi sakho, kodwa ngokuzijwayeza, uzobona ukushesha kwakho nokusebenza ngendlela efanele.
Izinqubo zezintambo nokuzivocavoca ukushisa amafutha
Okulandelayo onakho ukukhethwa kwezinqubo nokuzivocavoca okuqinisekisiwe okuhlanganisa ukweqa izintambo nokunye ukunyakaza ukuze kukhuliswe izindleko zekhalori, eguqulelwe kumazinga ahlukene:
Izivivinyo zezintambo eziyisisekelo
- Eqa okuyisisekelo: Usebenzisa amahlombe akho njengereferensi, gxuma ngesivinini esinezinyawo zombili bese uzama ukuphumuza imilenze yakho ukuze ubambe umthelela. Yenza amasethi ama-3 wokugxuma okungu-50-100, uphumule imizuzwana engama-30 phakathi kwesethi ngayinye.
- Ukweqa unyawo kuyashintshana: Lingisa i-trot, gxuma kuqala ngonyawo olulodwa bese ngolunye. Yenza amasethi ama-3 weminithi elingu-1, uphumule imizuzwana engama-30.
- Yeqa: Phakamisa amadolo akho ngaphezu kwezinqulu zakho njengoba ushintshanisa izinyawo zakho. Yenza amasethi ama-3 ukuya kwangu-5 eminithi elingu-1, ugcine isisu sakho nokuquleka kuxhumekile.
I-HIIT (High Intensity Interval Training) Imijikelezo
Ilungele labo abafuna ukushisa amafutha ngesikhathi esifushane:
- Isimiso esiyisisekelo se-HIIT: Imizuzwana engu-30 yentambo yokugxuma ngesivinini esigcwele, imizuzwana engu-60 yokuphumula. Phinda izikhathi ezingu-10.
- Inhlanganisela nokuzivocavoca okusebenzayo:
- imizuzwana engama-30 yentambo + imizuzwana eyi-10 yokuphumula
- imizuzwana engama-30 yabaqwali + imizuzwana eyi-10 yokuphumula
- imizuzwana engama-30 yentambo + imizuzwana eyi-10 yokuphumula
- imizuzwana engu-30 yokuphusha-ups + imizuzwana engu-10 yokuphumula
- imizuzwana engama-30 yentambo + imizuzwana eyi-10 yokuphumula
- imizuzwana engama-30 yepulangwe.
Phinda isifunda izikhathi ezi-2 noma ezi-3. - Ukuqeqeshwa kwephiramidi: Qala ngokugxuma okungu-10 ngazo zombili izinyawo, bese u-10 ngonyawo ngalunye futhi unciphise ngokukodwa ngesikhathi uze ufike kuqanda. Shintsha uhlobo lokugxuma ukuze wengeze ubunzima.
- Ukuqeqeshwa okuphakathi:
- imizuzwana engama-20 yentambo yokugxuma
– 10 imizuzwana yokuphumula
- imizuzwana engu-20 ye-bodyweight squats
– 10 imizuzwana yokuphumula
– imizuzwana engama-20 yokugxuma ngapha nangapha
– 10 imizuzwana yokuphumula
- imizuzwana engama-20 yokushintshana kwamaphaphu
– 10 imizuzwana yokuphumula
- imizuzwana engu-20 yokugxuma ojeke
– 10 imizuzwana yokuphumula
Ukuphumula kweminithi elingu-1 ekupheleni kwebhulokhi.
Ukujima okuphelele: imizuzu eyi-17,5.
Imizila Ethuthukisiwe: I-Annie ne-Double Under Pyramid
- U-Annie: Idume kakhulu ku-CrossFit. Iqukethe amasethi ashintshanayo okugxuma kwezintambo ezimbili (kabili ngaphansi, intambo idlula kabili ekugxumeni ngakunye) kanye nokuhlala kwesisu. Qala ngama-double unders angu-50 kanye nama-sit-ups angu-50, bese kuba ngu-40 ngamunye, 30, 20, kanye no-10. Kuyinselele ehlola ukukhuthazela kwenhliziyo nemithambo yegazi namandla esisu.
- I-Double Under Pyramid ene-Burpees: Qala ngokugxuma okuphindwe kabili oku-5, ama-Burpees angu-3, futhi ukhuphule inani lokweqa ngokunyuka okungu-5 uze ufike ku-50, njalo ushintshanisa ama-Burpees. Uma usufinyelele isilinganiso esiphezulu, yenza okuphambene. Uma wehluleka ukugxuma, uhlawuliswa ama-push-ups angu-5. Kuyisifunda esidinga kakhulu kubasubathi abanolwazi.
Amathiphu okugwema ukulimala futhi uqhubeke ngokuphepha
Intambo yokweqa ihilela umthelela othile, ngakho-ke Kubalulekile ukulandela lawa macebiso ukuze uziqeqeshe ngokuphepha):
- Okokuqala, fudumala. Imizuzu embalwa yokuhamba kwamalunga kanye nokwelula okuguquguqukayo kunciphisa ingozi yokulimala.
- Ungakuzibi ukungakhululeki ngokomzimba. Uma uzwa ubuhlungu, yima ngokushesha futhi uhlole amasu akho.
- Gcina umhlane wakho uqondile futhi isisu sakho sinqanyuliwe ngaso sonke isikhathi.
- Khulisa umfutho nezikhathi ngokuqhubekayo. Ungazami ukwenza yonke into ngosuku lokuqala.
- Xhumana nochwepheshe Uma unezinkinga zezokwelapha (inhliziyo, izinso, i-metabolic, njll.) ngaphambi kokuqala ukuqeqeshwa okujulile.
- Sebenzisa intambo efanele ubude bakho namateki ane-cushion enhle.
Yikuphi okunye ukuzivocavoca ongakuhlanganisa nentambo?
Ukuze ugweme ukuqina futhi uzuze imiphumela emihle, kuhle ukuhlanganisa intambo yokugxuma ne ukuqeqeshwa kwamandla, i-HIIT, ukugijima, i-kickboxing noma i-CrossFit. Lolu hlobo lusiza ukukhulisa imetabolism, lugcine ugqozi, futhi lusebenze emaphethini okunyakaza ahlukene ukuze kube nomzimba oqinile, osubathile.
Ungakwazi futhi ukufaka intambo njengengxenye yokufudumala kwakho, noma njenge-cardio block ekupheleni kweseshini yakho yokuqeqesha isisindo, ukuqinisekisa ukushoda kwekhalori okuphelele.
Noma ngabe uyini umgomo wakho, intambo yokugxuma izokuvumela ukuba wenze kanjalo Ngokushesha nangempumelelo thuthukisa ukushiswa kwamafutha akho, ukuzuza amandla, kanye nenqubo yokuthuthukisa ukufaneleka kwakho konke. Okubalulekile wukungaguquguquki, uthuthuke ngokwezinga lakho, futhi, ngaphezu kwakho konke, ujabulele uhambo. Ukweqa izintambo kuwukuzilolonga okujabulisayo, okufinyelelekayo okuvumelana nanoma iyiphi ishejuli nesimo somzimba, ngakho zama ukukwengeza esimisweni sakho futhi uzoqaphela izinguquko emavikini ambalwa nje!
