Intambo yokutsiba, eyaziwa ngokuba yintambo yokutsiba, ngumsebenzi odumileyo nosebenzayo osele usenziwa kangangeenkulungwane. Nokuba ngumdlalo webala lokudlala okanye umdlalo oqeqeshiweyo, intambo yokutsiba ibonelela ngoluhlu olubanzi lweenzuzo kubantu bayo yonke iminyaka kunye namanqanaba okuqina. Kweli nqaku, siza kuphonononga imbali, ubuchule, kunye neenzuzo zokutsiba intambo.
Intambo yokutsiba inembali etyebileyo neyahlukeneyo, enobungqina obubhaliweyo obusukela kwimpucuko yakudala efana neJiphutha neTshayina. Ekuqaleni yayisetyenziselwa iinjongo ezibonakalayo ezifana nokulinganisa imigama okanye njengesixhobo sokuqeqesha amajoni. Ngokuhamba kwexesha, iguquke yaba ngumdlalo wokuzonwabisa kunye nomdlalo wokhuphiswano.
Intambo yokutsiba ibandakanya ukujiwula intambo phezu kwentloko kabani ngoxa itsiba phezu kwayo ngeenyawo zombini. Kunokwenziwa umntu ngamnye okanye niliqela, nto leyo eyenza kube ngumsebenzi oguquguqukayo onokunanditshwa ngaphakathi nangaphandle. Nantsi imiba ephambili kunye noncedo lwentambo yokutsiba:
1. Ukufaneleka kweCardiovascular Fitness
Intambo yokutsiba lolona hlobo lusebenzayo lomthambo wentliziyo. Iphakamisa izinga lentliziyo, iphucula ukunyamezela kwentliziyo kunye nokuqinisa intliziyo kunye nemiphunga. Iiseshini zokutsiba rhoqo zentambo zinokunceda ukonyusa amandla, ukonyusa amanqanaba amandla, kunye nokukhuthaza impilo yonke yentliziyo.
2. Ukutshisa iKhalori
Intambo yokutsiba ngumsebenzi obalaseleyo wokutshisa ikhalori. Ibandakanya amaqela amaninzi emisipha kwaye inokutshisa inani elibalulekileyo leekhalori ngexesha elifutshane. Inani elichanekileyo leekhalori ezitshisiweyo lixhomekeke kwizinto ezifana nobunzulu, ubude bexesha, kunye nobunzima bomzimba ngamnye. Ngokomyinge, intambo yokutsiba inokutshisa malunga ne-10-16 yeekhalori ngomzuzu.
3. Ukuzilolonga ngomzimba opheleleyo
Intambo yokutsiba ibandakanya amaqela ahlukeneyo ezihlunu, ibonelela ngomthambo ogcweleyo womzimba. Izihlunu eziphambili ezibandakanyekayo ziquka amathole, i-quadriceps, i-hamstrings, i-glutes, i-core, iingalo kunye namagxa. Oku kwenza intambo yokutsiba ibe yindlela esebenzayo yokomeleza kunye nethoni yamaqela emisipha emininzi ngaxeshanye.
4. ULungelelaniso oluPhuculweyo kunye nokuLingana
Iipateni zentshukumo enesingqi ezifunekayo kwintambo yokutsiba ziphucula ulungelelwaniso, ibhalansi, kunye nokukhawuleza. Ukulungelelaniswa phakathi kwezandla, amehlo kunye neenyawo kunceda ekuphuculeni izakhono zemoto kunye ne-proprioception, ekwazi ukuqonda komzimba malunga nendawo yawo esithubeni. Ukuziqhelanisa okuhambelanayo kunokukhokelela kulawulo olukhulu lomzimba kunye nokuhamba kwamanzi.
5. Impilo yeBone kunye namandla
Intambo yokutsiba ngumthambo othwala ubunzima, onceda ekuphuculeni ukuxinana kunye nokomelela kwamathambo. Ukuthatha inxaxheba rhoqo kunokufaka isandla ekugcineni amathambo enempilo kunye nokunciphisa umngcipheko we-osteoporosis. Oku kubaluleke ngakumbi njengoko sikhula kwaye sizabalazela ukugcina impilo entle yamathambo.
6. Uncedo lwengqondo
Intambo yokutsiba ikwabonelela ngoluhlu lweenzuzo zengqondo. Inokunceda ukunciphisa uxinzelelo, ukuphucula ukugxila kwengqondo, kunye nokuphucula ukusebenza kwengqondo. Isingqisho kunye nokuphindaphinda uhlobo lomthambo lunokubangela isimo sokucamngca esikhuthaza ukuphumla kunye nokucaca kwengqondo.
7. Ephathekayo kwaye efikelelekayo
Intambo yokutsiba lukhetho lokuzilolonga olufikelelekayo kakhulu kwaye oluneendleko ezifanelekileyo. Ifuna izixhobo ezincinci, idla ngokuba yintambo nje, kwaye inokwenziwa naphi na. Ukuphatheka kwayo kuyenza ibe lolona khetho lubalaseleyo kubantu abahamba rhoqo okanye bakhetha ukuzilolonga ekhaya ngaphandle kokufuna izixhobo ezinkulu zokuzilolonga.
8. Ukuqhubela phambili kwezakhono kunye neentlobo ezahlukeneyo
Intambo yokutsiba ibonelela ngoluhlu lweendlela zobuchule kunye nokuqhubela phambili kwezakhono ukulungiselela amanqanaba okuqina kunye neenjongo ezahlukeneyo. Abaqalayo banokuqala ngokutsiba okusisiseko kwaye ngokuthe ngcembe baqhubele phambili ukuya kwiiyantlukwano eziphambili ezinje nge-double unders, crossovers, okanye amaqhinga. Ukukwazi ukuzibekela umngeni ngokuqhubekayo ngobuchule obutsha kunye neendibaniselwano kugcina umthambo ubandakanya kwaye uyonwabisa.
Xa uqala ngentambo yokutsiba, kubalulekile ukuqala ngendlela efanelekileyo kunye nobuchule. Nanga amanye amacebiso kwabaqalayo:
- Khetha ubude bentambo obufanelekileyo: Yima embindini wentambo kwaye uqinisekise ukuba izibambo zifikelela emakhwapheni akho.
- Gcina ukuma okufanelekileyo: Yima umde kunye namagxa akho ekhululekile, isifuba siphakanyisiwe, kwaye undoqo ubandakanyekile. Gcina ujonge phambili kwaye amadolo agobe kancinci.
- Qala ngokutsiba okusisiseko: Qala ngokutsiba rhoqo ngeenyawo ezimbini, uqinisekise ukuba iinyawo zombini ziyawushiya umhlaba ngaxeshanye kwaye zihlale ngokuthambileyo.
-Isingqisho esisiso kunye nexesha: Fumana isantya esizinzileyo nesikhululekileyo, kwaye uzame ukuseka isingqisho esingaguqukiyo ngelixa utsiba. Oku kuya kukunceda ukwakha ukunyamezela kunye nokulawula.
-Ukuqhubela phambili ngokuthe ngcembe: Nje ukuba uphumelele ukutsiba okusisiseko, ungazisa ngokuthe ngcembe ubuchule obuphambili kunye nokwahluka kwindlela yakho.
Ukuqukumbela, intambo yokutsiba ngumsebenzi oguquguqukayo nosebenzayo obonelela ngeenzuzo ezininzi ngokwasemzimbeni nasengqondweni. Nokuba ujonge ukuphucula ukomelela kwentliziyo, ukwakha amandla, ukomeleza ulungelelwaniso, okanye ukutshisa iikhalori, ukutsiba intambo kunokuba lulonwabo nolongezo olunomvuzo kwindlela yakho yokomelela. Ke bamba intambo, fumana indawo efanelekileyo, kwaye uqalise ukutsiba indlela yakho yokuphucula impilo kunye nokomelela!
Ixesha lokuposa: May-21-2024