Izifundo zenzululwazi zibonisa ukubaintambo yokutsibautshisa 1,300 calories ngeyure, nto leyo elingana neeyure ezintathu ukubaleka.Kukho iimvavanyo: Rhoqo ngomzuzu Jump amaxesha angama-140, tsiba imizuzu eli-10, isiphumo somthambo esilingana nokubaleka malunga nesiqingatha seyure.Qhubeka ekubeni intambo yokutsibainyanga, 70-80 amaxesha ngomzuzu, ukutsiba imizuzu 30-40 yonke imihla malunga unokulahlekelwa ngamafutha 3kg.Ukuba kwakhona nge-tube ivaliwe, ukunciphisa umphumo wamafutha kuya kuba ngcono.Ngaxeshanye,intambo yokutsiba ayinakunceda kuphela ukunciphisa umzimba kodwa nakwizihlunu zomzimba wonke zinesiphumo esithile sokuzilolonga.Kwakhona kunokuvumela inkqubo yokuphefumla, intliziyo, kunye nenkqubo ye-cardiovascular system ukuba yenze umthambo owaneleyo.
Ngale ndlela, ukutsiba intambo ngenene lukhetho olulungileyo kwimpilo entle.Kodwa ungakhathazeki, kubaukutsiba intamboibonakala ilula, kodwa kufuneka ufunde ukuqonda ukuba ulwazi alukho lula.Ngengozi tsiba engalunganga, kodwa isiphumo negative oh!
Nazi ezinye zeempazamo onokuzenza malunga nokutsiba intambo:
1. Intambo yokutsibaasikokutsiba phezulu kangangoko kunokwenzeka
Ukutsibela phezulu kakhulu ngalo lonke ixesha kwenzakalisa amathole akho kwaye kuwenza abe ngqindilili ngokubonakalayo.
2. Yiya ngqo phezulu nasezantsi ngaphandle kokugoba amathole akho
Oku kuxhaphake kakhulu kumavaukutsiba intambo.Ukusukela isantya sokutsiba intambo, yahlala kuphela kwiTiptoe.Nangona ibonakala ilungile,intambo yokutsiba ibeka uxinzelelo oluninzi kumalungu akho edolo kwaye yenza ukuba ube nokwenzakala.
3. Intambo yokutsibaxa unyawo ngaphandle umzobo wesibhozo tsiba intambo, ngaphakathi umzobo wesibhozo
Owokuqala uya kukhokelela kwiintlungu zomlenze wangaphambili, ulwalathiso lweenyawo alulungile, kunye nendlela yokwenza zonke iintlungu.Lo mva walimala edolweni, iindleko zexesha elide zedolo.
4. Musa ukujiwuzisa kakhulu intambo ngamagxa akho
Oku kuya kukhokelela kuphela kwiintlungu zegxalaba ngosuku olulandelayo, ngakumbi ukuba ingalo engaphezulu ibambekile kwaye umphambili kunye nesihlahla sijiwuzisa.intambo.
Ngoko kufuneka sisebenzise njaniintambo yokutsibangokwenzululwazi nangokuchanekileyo?
Inyathelo 1: khetha intambo yokutsiba elungileyo
1. Intambo ecetyiswayo ilula, ibambe inzima, ngokukhethekileyo kunye nomsebenzi wokubala ngentambo yokutsiba.
2. Bamba isiphatho ngezandla zozibini, unyawo olunye entanjeni, utsaleintambo yokutsibangqo, ubude ukuya nje esifubeni sakhe.
Inyathelo lesi-2: Hlala ushushu ngaphambiliintambo yokutsiba
Qinisekisa ukuba wolula amathole akho kunye ne-Achilles tendons, eyona nto ibalulekileyo.Ngenxa yokubaintambo yokutsibainkqubo kwezi ndawo zimbini ihlala ikwimeko ephezulu yoxinzelelo.Iintshukumo ezicetyiswayo zokuzifudumeza ezifana neejacks zokutsiba, iilifti eziphakamileyo zemilenze, ukukhaba ngasemva, njl.Ukuqala ngaphandle kokufudumala kunokubangela ukuba ubunzima bemisipha.
Inyathelo lesi-3: Izinto eziyimfuneko
1. Yima ngokwemvelo ngezandla zakho phezu kweintambo yokutsiba;gobela iingalo zakho emacaleni
2. Musa ukutsibela Phezulu kakhulu, yi-3 ukuya kwi-5 cm kuphela.I-cushion yokumisa idolo elihle kakhulu, isithende kuyo yonke inkqubo sisuka emhlabeni.
3. Gcina isisu sakho siqinile, umqolo wakho uthe tye, kwaye uphefumle ngokwemvelo.
4. Musa ukujiwulisa kakhulu intambo ngelixa utsiba, qinisa iingalo zakho ezingaphezulu kwaye ujiwulise intambo ngeengalo zakho kunye nezihlahla.
Inyathelo lesi-4: Yolula emva kokutsiba
Oku kubaluleke kakhulu!Ngaphambi nasemva komthambo ngamnye, ukolula okuphakathi kubaluleke kakhulu.
Okulandelayo yiintambo yokutsibaukulumkela:
1. Tsiba intambo kwaye unciphise umzimba ngokuthe ngcembe
Ungasoloko umamela i-intanethi isithi "Intshukumo, inyanga ebhityileyo iiponti ezingama-30.".Musa ukutsiba intambo amaxesha angama-2,000 ngosuku.Musa ukuya kwisantya, hamba inyathelo ngenyathelo.Umzekelo, usanda kuqalisa i-500, emva kokulungelelaniswa ukongeza kwi-1000, ilandelwa ngokunyuka.
2. Musaintambo yokutsibaube unganxibanga zihlangu kwaye uphephe ukutsiba kumhlaba oqinileyo
Kungcono ukugqoka ama-sneakers ane-insoles edibeneyo.Zama ukuba ungatsibi kumhlaba oqinileyo njengesamente.Oku kunokunciphisa amajoyina kwaye kubangele ukulimala kwamadolo.Ukuba ufuna ukutsiba ekhaya, kungcono ube nomqamelo.Ayinakuphazamisa ezantsi, kodwa inokuzikhusela.
Ukongeza kumhlaba, kufuneka ubeke ingqalelo kwintambo yokutsiba hayi zonke iibhola zonyawo phantsi, kunye nebhola yonyawo.
3. Musa ukutsibela kwisisu esingenanto
Ukutsiba kwisisu esingenalutho kulungile ekulahlekeni kwamafutha, kodwa kunokukhokelela kwiswekile yegazi ephantsi.Musa ukutsiba intambo kwimizuzu engama-30 phambi kunye neyure emva kokutya.Inokubangela iingxaki zesisu.
4. Umlenze, idolo linomntu owenzakeleyo, amandla omzimba ngokwawo umntu obuthathaka, akahambelani nentambo yokutsiba.
Ngobunzima obuphezulu kakhulu boxinzelelo oluphezulu jikelele kwiqabane lamadolo,ukutsiba intamboiya kwandisa kuphela umthwalo emadolweni.Okulandelayo, isifuba umntu omkhulu utsiba intambo ukuba ufuna ukuphawula, kufuneka alungiselele iimpahla zangaphantsi ezemidlalo, kungenjalo ngenxa yesizathu umxhuzulane, ibetha iintlungu ekrwada.
Ixesha lokuposa: Sep-28-2022