Intambo yokutsiba aakukho-foss cardio exerciseephuhlisa intliziyo, ulungelelwaniso, kunye nobuchule ngesixhobo esincinci kakhulu. Ngokuqhelekileyo kubhekiselwa kuyointambo yokutsiba, yonaukuzilolonga amathole,quads, core, kunye namagxakwaye inokutshisa malungaI-10 ukuya kwi-12 iikhaloriumzuzu ngesantya esiphakathi.
✅ Impembelelo yoMzimba oPheleleyo yokuTkiba iNtsontelo
Intambo enye ibaso aukuzilolonga umzimba ngokupheleleyo. Ibandakanya amathole, i-quads, i-hamstrings, amahlombe, i-forearm, kunye ne-core ngelixa inyusa izinga lentliziyo ngokukhawuleza. Iiseshoni ziphuhlisa unyamezelo,ukwandisa ulungelelwanisokunye nokulinganisela, kunye nokudlulaukuqhuma okukhulu, inokuxhasa ukunciphisa umzimba.
1. Impilo yeNtliziyo neMithambo yeNtliziyo
Intambo yokutsiba yenza isantya sentliziyo yakho sinyuke ngemizuzwana kwaye inakoilingana ne-high-intensity cardio workoutngaphandle kokufudumala okude. Iiseti ezimfutshane zemizuzwana engama-30 ukuya kwengama-60 zingatyhala umthamo we-aerobickunye noqeqesho lokubuyisela amandla phakathi kweengxabano.
Ukuziqhelanisa rhoqo kunceda ukunciphisa uxinzelelo lwegazi lokuphumla kunyeikhuthaza ukuhamba kakuhlengokwandisa ukuguquguquka kwenqanawa. Intliziyo kunye nemiphunga yakho ilungelelanisa umthwalo ongaguqukiyo, onesingqishokwandisa amandlakumsebenzi wemihla ngemihla kunye neembaleki.
2. Ukutshiswa kweCaloric
Tsiba intambo rhoqoikhanyisa iikhalori ezininzingomzuzu kunokubaleka okuzingileyo okanye ukukhwela ibhayisekile ngokukhululeka. Kwezinye iimeko, imizuzu ye-15 yentambo inakotsha ukuya kutsho kabiniiikhalori ezininzi njenge-15-minute-run ye-intensity efanayo.
Sebenzisa izithuba zeukulahleka kwamafutha: Imizuzwana engama-40 ngokukhawuleza, imizuzwana engama-20 yokuphumla, kwi-10 ukuya kwi-15 imijikelo. Imephu iikhalori ngomzuzuukudibanisa isantya sakhongobunzima bomzimba. Okukhona usiba namandla kwaye usiba nzima umzimba wakho, kokukhona inkcitho inkulu.
3. Ukuxinana kwamathambo
Njengomthwalo onzima, umsebenzi wempembelelo,intambo yokutsibaikhuthaza ukukhula kwamathambo kwiisinqe, imilenze, kunye nomqolo. Oku kunceda ekunciphiseni umngcipheko we-osteoporosis kunyeikhusela amalunguxa yenziwe ngobuchule obulungileyo kwindawo exolelayo.
Abakwishumi elivisayo bafumana incopho yamathambo. Abantu abadala bayalondoloza kwaye banakoukwakha ukuxinanangokuziqhelanisa. Hlala kancinci, gcina ukutsiba kwakho kuphantsi (1 ukuya kwi-2 cm), kunye namadolo phezu kweenzwane ukuyathintela iqathakunye noxinzelelo lwamadolo.
4. Ukusebenza kwengqondo
I-cadence yomsebenzi wentambo ilola ixesha, umsebenzi weenyawo, kunyeulungelelaniso lwesandla neliso. Iipateni ezintsonkothileyo, ezinje ngeenyawo ezitshintshanayo, ujingi olusemacaleni, kunye nokuwela, ukufundiswa kweemoto zerhafu. Iimveliso zengqondolandela ugqaliselo olungcono, ukusabela ngokukhawuleza, kunye nokuphaphama kwengqondo.
Izihlandlo eziqhutywa ngumculo zongeza iimpawu ze-cadence ezisebenzayoamaziko ezongezelelweyo zobuchopho. Umkhwa ongaguqukiyo udibanisa noxinzelelo oluncinci, ukulala ngakumbi, kunye nei-endorphin-fueled glow.
5. Ukuzibandakanya Kwemisipha
Izandlaqhuba intambokwaye ezi zincinci, zijika ngokukhawuleza ziphuhlisa ukubamba kunye nokunyamezela kwegxalaba, okukhokelela kwisimo esingcono emva kwexesha. Ubuchwepheshautshintsho shift umthwalo. Amadolo aphezulu abetha i-hip flexors kunye ne-core. Ukuphinda kabini amathole erhafu kunye namagxa.
Iihops zomlenze omnyeyakha amandla emilenze ecaleni kwelinye icalakunye nokulinganisela. Ukukhanya okunye kunyeiintambo ezinzimaukutshintsha i-stimulus kunye nokuphuhlisa isantya kunye namandla.
✅ Ukukhetha intambo yakho yokutsiba
Ukukhetha intambo yakho kulungelelanisa intambo kunye neenjongo zakho, ubuchule kunyeuqeqesho olunzulu. Iijumpi ezintsha ziya kuxabisa iimodeli ezilungelelanisiweyoukucofa ngobude kwaye kufanelekile. Kwabo banendawo encinci, hamba kunye neenkqubo ezingenazintambo.
Iintambo zesantya
Yenzelwe ukujika ngokukhawuleza kunye nokuphindaphinda okuphezulu, iintambo zesantya zenzelweilungele abaxhume abanamavakunye neembaleki ezikhuphisanayo. Iintambo zikhaphukhaphu, izibambo zisebenzisa iibheringi zebhola ezikhawulezayo, kwaye ubuhle buhlala buhleliikhethe eyona mbonakalo ikhawulezayo.
Bangumgangatho wabangaphantsi kabini kunye nokhuphiswano. Ukufunda kabini,ubunzima bentambo eqhelekileyoof 85 ukuba 115 grams (3 ukuba 4 ounces) igqibelele. Iintambo ezityebileyo ezizimilimitha ezi-4 zomelele ngakumbi kune-2.5 millimeter, kwaye iintambo eziyi-2.5 millimeter azikwazinika ingxelokubaqalayo.
Iintambo ezineentsimbi
Iintambo ezinamasoziyomelele kwaye ibambene, nto leyo enokuba luncedo kwiipaki, kwiindawo zokuzilolonga, nakwiindawo zesikolo. Ubunzima obongezelelekileyo beentsimbiibonelela ngenguqu eyahlukileyoimpendulo kunye nesingqisho esingaguqukiyo.
Ilungile kwizakhono ezitsha, iminqamlezo, kunye ne-choreo. Amaso abo e-neonukwandisa ukubonakalakwizihlwele kwaye unciphise ukuhlaba ekuphosweni. Bagcina imilo yabo ngaphakathiimozulu efumileyonakumhlaba orhabaxa ngokunjalo.
Iintambo ezinobunzima
Iintambo ezinobunzimaukwandisa ukuqinakunye nokunyamezela kwemisipha emagxeni, kwi-forearm, nakwi-core. Uninzi lwabaqalayo bathatha ixesha ngokukhawuleza njengeimigca enzima iyabhengezanganye idlula emzimbeni.
Zisebenzise kwiiseti ezimfutshane ukunyusa izinga lentliziyo kunyeukubonelela ngomsebenzi opheleleyo womzimba. Iimbaleki zinokutshintsha phakathi kweentambo eziqhelekileyo kunye nezinobunzima ngaphakathi kokuzilolonga okukodwa ukuyaisantya balancekunye noqeqesho lwamandla.
Sizimisele ukunikezela ngenkxaso ekhethekileyo kwaye
inkonzo ephezulu nanini na uyifuna!
✅ Ukugqwesa kwiiTeknikhi eziSiseko
Ubuchule buqala ngefomu ekhuselekileyo, isingqisho esicacileyo, kunyeizakhono eziphindaphindiweyo. Imikhwa elungileyonqanda ukwenzakala, inceda ubomi obude, kwaye ivule indlela yomsebenzi okumgangatho ophezulu. Jonga inkqubela yakho iveki neveki ukuyaamava ophuculo olungaguqukiyo.
Ifomu Efanelekileyo
Gcina iingqiniba zifakwe ngaphakathi,izihlahla zikhululekile, kunye nezandla ngaphambi nje kwesinqe. Jika ngezihlahla, hayi ngamagxa. Yima ubude, amehlo phambili, amagxa ngasemva kunyeqinisa undoqongoko ke umzimba uhlala umile. Umhlaba kwiibhola ngamadolo athambileyo, izithende eziphuza umgangatho phakathi kokujika ukuyaukuhambisa umthwalongaphaya kweqakala nedolo. Hlala kwi-groove kunye nokutsiba okuncinci, nkqu nokuphefumla, kunye aintambo engaguqukiyoarc. Ukuba intambo igqabhuka, tsala iingqiniba uze uhlise izandla kwi-2 ukuya kwi-3 yeesentimitha.
I-Bounce esisiseko
Qala ngeenguqu ezingama-20 ukuya kuma-40 ezingaphazanyiswayo,igxininisa ukwehla kwe-metronome(uvavanyo lwe-120 ukuya kwi-160 bpm). Ncamathela kwintambo elula de ixesha lizenzekele, kwaye emva koko ulinge ngentambo enobunzimayiva ukujikeleza. Bandakanya i-drill embalwa efana ne-10 yamadolo aphezulu kunye ne-10 i-hops enye yeenyawo emlenzeni ngamnye ukuqinisa ama-ankle kunye nokulungelelanisa. Ukuba uyakhubeka,beka isandla sakho ngasemva sibe side,phefumlela phezulu kwi-revolution yesithathu, kwaye uqhubeke ngokukhawuleza.
Unyawo Olulolunye
Yiba nomfanekiso-ngqondweni wokukhanya, okomzuzwana ukutsiba-tsiba njengoko intambo ijikeleza. Shifta ubunzima bakho ukusuka kwelinye icala ukuya kwelinyeqeqesha ubuchule bakho bokwenza izinto ngendlela ekhawulezayokwaye unciphise ubunzima bethole ngexesha leeseti ezinde. Yisebenzise ukwahlulahlula imijikelo esisiseko kwimizuzu emi-5 ukuya kweli-10.Songa ibe yimijikelezo: Imizuzwana engama-60 enye inyawo, i-10 yokutyhala, imizuzwana engama-30 yokuphumla. Ukugxininisa kwi-cardio, sebenza ukuya kwi-2 ukuya kwimizuzu emi-3 ngokuqhubekayo, izandla kunye ne-cadence fluid.Inkqubela phambili yeBangangokuhamba kwexesha ngokulandelela ukwahlula kunye neempazamo.
✅ Isiphelo
Ukuseka ethembekileyotsiba intambo umkhwa, qiniseka ukubagcina izinto zilula. Iiseti ezimfutshane kunye nobuchule obucocekileyo bubalulekile. Iinjongo ezichazwe kakuhle zibalulekile. Imizuzu nje eli-10 inakoiikilojoules ezitshisayokwaye ukhulule intliziyo yakho.
Ukulungele ukunyuka kwinqanaba eliphezulu?Thumela ishedyuli yakho, ubuze, okanye ukhethe umsebenzi wakho olandelayo.
Thetha Neengcaphephe Zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
✅ Ii-FAQ malunga neNtsontelo yokutsiba
Ngaba ukutsiba intambo kukuzilolonga umzimba wonke?
Ewe. Isebenza amathole akho, i-quads, i-hamstrings, i-glutes, i-core, amagxa kunye neengalo zangaphambili. Yandisa ukuqina kwentliziyo, ulungelelwaniso, kunye nokulinganisela. Uchitha iitoni zeekhalori ngexesha elincinci kakhulu. Isebenzela unyamezelo namandla ngokufanayo.
Ndingazikhetha njani ubude bentambo yokutsiba obuchanekileyo?
Beka unyawo olunye kumbindi wentambo. Izibambo kufuneka zifike emakhwapheni akho. Iintsana ezisanda kuzalwa zinokwenza ixesha elide ekufundiseni. Iintambo zesantya zithande ukuba mfutshane. Iintambo ze-Freestyle zinokuba zide. Iintambo ezilungisekayo zingcono ukuba awuqinisekanga.
Zeziphi iindlela ezisisiseko ekufuneka ndizifunde kuqala?
Funda ukwenza isiseko sokutsiba, ukutsiba amandla, kunye nelinye inyathelo. Gcina iingqiniba zakho ngaphakathi, izihlahla zijika, kwaye uhlale kancinci kwiibhola zeenyawo zakho. Bamba umqolo ongathathi hlangothi kunye ne-cadence. Sebenza indlela yakho ukuya emadolweni aphezulu kwaye unqamleze kamva.
Ndizinqanda njani iintambo ze-shin kunye neentlungu zamalungu?
Fumana ukufudumala kwakho, ziqhube kwaye ugcine isimo esihle. Bhuqa kwiindawo ezifunxa umothuko, njengerabha okanye umthi. Nxiba izihlangu ezixhasayo. Gcina imitsi ephantsi kwaye ithambe. Nyusa ivolyum. Ukuba iyaqhubeka, phumla kwaye ubone ingcali.
Ixesha lokuposa: Sep-28-2022