Izibonelelo ezili-13 zokuSonta kwiMpilo yakho yezeMpilo kunye neNgqondo

Umxholo

• Ukuzivocavoca kunika izibonelelo ezininzi zomzimba nezengqondo ukuba siyisebenzisa xa sisenza uqeqesho.
• Imbali emfutshane yokujikeleza
• I-Aerobic okanye uqeqesho lwe-anaerobic?
• Izibonelelo zokujikeleza
• 1. Impembelelo ephantsi kumalungu
• 2. Ukunciphisa ingozi yokwenzakala
• 3. Iphucula impilo yentliziyo
• 4. Nciphisa uxinzelelo
• 5. Inceda ukulahla amanqatha
• 6.Yandisa ukuzithemba kwakho
• 7. Uvelisa imichiza yolonwabo
• 8. Kukunceda ulale ngcono
• 9. Ukuphucula amajoni omzimba
• 10. Iphucula amandla
• 11. Iithowuni imilenze, glutes kunye ABS
• 12. Ukuphucula ubudlelwane phakathi kwabantu
• 13. Yomeleza amathambo namalungu

Ukuzivocavoca kunika izibonelelo ezininzi zomzimba nezengqondo ukuba siyisebenzisa xa sisenza uqeqesho.

Akukho mntu uthandabuzayo ukuba umthambo uyilungele impilo yethu. Kule minyaka ilishumi idlulileyo, iigyms bezisanda ngokufumana ukuthandwa, kwaye nangona injongo yabanye kukuphucula ubuhle bomzimba, ukuziqhelanisa nokuzilolonga ngumkhwa osempilweni logama nje ungazukuba likhoboka. Ngaba uyazi ukuba kukho abantu abakhoboka lokubaleka? Unokufunda inqaku elithi "Runnorexia": iziyobisi zangoku zokubaleka "ukwazi okungakumbi.

Kumaziko ezemidlalo, imeko entsha ithathe uhambo kwaye ukuziqhelanisa kwayo kwandile kumaxesha akutshanje: yona yi "spinning", indlela yokuhamba ngebhayisikile ngaphakathi ebonelela ngothotho lwezibonelelo zomzimba nezengqondo.

Imbali emfutshane yokujikeleza

Kwiintsuku ezintathu emva kokufika eUnited States evela eMzantsi Afrika ngo-1979, uJohnny Goldberg waphangwa kwihotele yaseSanta Monica apho wayehlala khona. Phantse engenamali ngenxa yeso siganeko, ebengasebenzi. UJohnny Goldberg, owaziwa njengo-Johnny G namhlanje, wacenga abanini-mthambo ukuba bamnike ithuba lokusebenza njengomqeqeshi wobuqu, ekubeni ebengumqeqeshi wobuqu iminyaka ejimini eRhawutini. Ndibe nethamsanqa! Kwaye kungekudala emva kokufika e-US wayesele esebenza kule nto ayithandayo.

Xa imeko yakhe izinzile, yena Waqala ukuziqhelanisa nelizwe elinqamlezileyo, uhambo olukhethekileyo lokuhamba ngeebhayisikile ezintabeni, kwaye bakhuphisana kwimisitho eyahlukeneyo. UGoldberg uchithe iiyure kunye neeyure kwigaraji yakhe eqeqesha ibhayisekile yakhe kwisondo; nangona kunjalo, le ndlela ibonakala iyadika. Ukuze azikhuthaze, wadlala umculo ukuze enze ukonwaba kwakhe kunye nokuzonwabisa. Uye waqaphela ukuba imeko yakhe yomzimba iphuculwe kwangaxeshanye ebesonwaba kwaye waxelela abahlobo bakhe, abaqala ukudibana kwigaraji yakhe kwaye bonke baqeqeshwa kunye kwisingqi somculo.

Kodwa uGoldberg wayenengxaki nge-roller, ke ngo-1997, wayenebhayisekile yomthambo eyakhelwe ngokufanayo nebhayisekile awayeyisebenzisela ukhuphiswano, awayeza kulibiza ngokuba “ngumbaleki”. Yile ndlela yazalwa ngayo le nto yokuqina, eyasasazeka ngokukhawuleza kuNxweme oluseNtshona lwaseMelika, kunye nexesha elingaphezulu kulo lonke iplanethi.

I-Aerobic okanye uqeqesho lwe-anaerobic?

Ukujikeleza ngumsebenzi owenziwa kwiqela kwaye ilawulwa liliso. Le nkqubo yoqeqesho yenziwa kwiibhayisikile ezimileyo, ezahlukileyo kwibhayisikile emileyo emileyo, kuba ine-inertia disk eyenza ukuba iqhubeke nokushukuma, nokuba siyayeka ukhova. Eli nqaku linceda ukuhombisa ukuba kwendalo ngakumbi kwaye idolo lethu alibambeki xa lityhala.

Kuqhelekile ukuthetha ngokujikeleza njengomsebenzi we-aerobic; Nangona kunjalo, iiseshini zalo mdlalo zinokuqulatha umsebenzi wokunyamezeleka kwentliziyo, uqeqesho ngesantya, kunye nomsebenzi wekhefu, ke Uqeqesho lwe-anaerobic lukwayinxalenye yale ndlela.

Amagwegwe ajikelezayo, ikakhulu ngenxa yokuba ubila kwaye usebenza kakhulu, kuyonwabisa kwaye kuyakhuthaza, nganye nganye ilawula ukungavisisani kwayo ngokusekwe kwimeko yayo yomzimba kwaye intshukumo ilungelelanisiwe kwaye ilula, ngokungafaniyo nokuba yeyiphi inyathelo leseshoni okanye inyathelo. i-aerobics.

Izibonelelo zokujikeleza

Ukuba ucinga ukuqala kulo mkhuba, nikela ingqalelo kule migca ilandelayo. Apha ngezantsi ungafumana uluhlu lwezibonelelo ezili-13 zokujikeleza.

1. Impembelelo ephantsi kumalungu

Ukujikeleza kujongwa umdlalo onefuthe elisezantsi, ke kunokwenzeka ukuba uzuze kuqeqesho ngaphandle kwamalungu okanye amadolo okubandezeleka. Ukuziqhelanisa kwayo kuyacetyiswa nakwabo banesifo samathambo, ngokophando olwenziwe yiYunivesithi yaseNorway yeSayensi kunye neTekhnoloji (NTNU).

2. Ukunciphisa ingozi yokwenzakala

Ngokungafaniyo, umzekelo, ukubaleka kwi-asphalt okanye ukuziqhelanisa neCrossfit, iindlela zempembelelo ezisezantsi azifane zibangele ukonzakala. Izifundo zibonisa ukuba ezi ntlobo zemisebenzi ziseluncedo ekuphuculeni amanqanaba omzimba, impilo yentliziyo, okanye ukuphucula umgangatho wokulala. Ukongeza, ukuba ngumthambo onepatheni yokuhamba ephindaphindayo, yona ikhuselekile kunezinye iiklasi eziyalelweyo njenge-aerobics.

3. Iphucula impilo yentliziyo

Ukujikeleza yindlela elungileyo yokwenza ukuba intliziyo yakho isebenze isempilweni. Izifundo zibonisa ukuba Unceda ukuphucula impilo yomzimba ngokubonakalayo kwaye, ukongeza, yomeleza ilungu lethu elibalulekileyo, iphucula ukubetha kwentliziyo kwaye yehlisa uxinzelelo lwegazi.

4. Nciphisa uxinzelelo

Ukujikeleza kunceda ukunciphisa uxinzelelo kunye nokunciphisa uxinzelelo, oluthi ngu kutheni Kukulungele ukuziqhelanisa nasemva kokusebenza nzima kosuku. Kananjalo, njengalo naluphi na uhlobo lomthambo, ukuziqhelanisa nokujikeleza imihla ngemihla kunciphisa amanqanaba e-cortisol, ihomoni ekhutshwa ngokuphendula kuxinzelelo. Ukuziqhelanisa nezemidlalo kuphucula amandla omzimba wethu wokujongana noxinzelelo kunye neziphumo ezibi zale nto.

5. Inceda ukulahla amanqatha

Ukujikeleza ngumsebenzi ofanelekileyo wokutshisa iikhaloriUkusukela ngokuxhomekeke kubunzulu kunokwenzeka ukuba utshise ukuya kuma-700 kcal kwiseshoni enye. Ukongeza, uqeqesho lwexeshana lusibangela ukuba singatshisi iikhalori kuphela ngexesha leseshoni, kodwa nasemva kokuzilolonga.

6.Yandisa ukuzithemba kwakho

Ukwenza umthambo inokukwenza uzive ulungile kwaye ikuncede ubonakale ungcono, Oko kuthetha ukuba ukuqonda kwakho ngesiqu sakho kuya kuba kuhle kwaye, ngenxa yoko, kunokunyusa ukuzithemba kwakho. NgokweBarometer yokuQala yokuHamba eSpain eyenziwa ngu'Rexona, ukuzilolonga umzimba kusenza sizive silungile emzimbeni kwaye kusenza sizive sikhuselekile kwaye sizithembile. Ewe kunjalo, ngaphandle kokuzibamba.

7. Uvelisa imichiza yolonwabo

Ukujikeleza kukhupha uthotho lweekhemikhali kwingqondo yethu, enjalo Njengee-endorphins okanye i-serotonin. I-Endorphins inoxanduva lokusenza sizive sinamandla kwaye sinomoya emva kokudlala imidlalo; kunye namanqanaba asezantsi e-serotonin ahambelana nokudakumba kunye neemowudi ezingalunganga. Izifundo zibonisa ukuba umthambo uzonyusa amanqanaba ezi neurochemicals.

8. Kukunceda ulale ngcono

I-Serotonin ayiphuculi kuphela imeko, kodwa nayo ikhuthaza ukuveliswa kwe-melatonin, eyihomoni enxulumene nokulala. Ke ngoko, ukwenza umthambo kuyanceda ekulaleni ngcono, njengoko kutyhilwe kwisifundo esivela kwiDuke University. Enkosi ngokujikeleza, sifezekisa ukulala ngoxolo kwaye siya kuwuphucula umgangatho kunye nobungakanani bayo. Ewe kunjalo, ayifanele iqheliswe kwakamsinya ngaphambi kokulala.

9. Ukuphucula amajoni omzimba

Ukujikeleza kuqinisa amajoni omzimba kwaye kukhusela kwiintlobo ezithile zomhlaza. Iqela labaphandi lafumanisa ukuba ukuziqhelisa kwezemidlalo kwandisa inani leeseli kumajoni omzimba, kwaye nangona isiphumo sesokwexeshana, imithambo yomzimba ekhusela rhoqo intsholongwane kunye neentsholongwane ezinokubangela iingxaki kwimpilo yethu.

10. Iphucula amandla

Nangona uninzi lwezinto luchaphazela ukusebenza kwezemidlalo, kuyacaca ukuba unyamezelo ludlala indima ebalulekileyo kwezemidlalo. Ukuba luqeqesho lokuphumla, ukujikeleza iphucula ukunyamezela kwe-aerobic kunye ne-anaerobic. Nokuba awungomdlali weqonga, uyakuyibona yonke le mihla, umzekelo, xa unyuka izitepsi okanye uhamba usiya emsebenzini, njengoko uzakudinwa kancinci.

11. Iithowuni imilenze, glutes kunye ABS

Kwiiseshoni zokujikeleza akusetyenziswanga ukuxhathisa kuphela, kodwa ikwaphucula ithoni yezihlunu, ngakumbi kwindawo engundoqo, iimpundu kunye nemilenze. Xa sisonyusa ukuxhathisa kwibhayisikile, kwenziwa umzamo ofanayo ngokungathi sinyuka induli, esikhuthaza ukukhula kwezihlunu kwezi ndawo.

12. Ukuphucula ubudlelwane phakathi kwabantu

Ukujikeleza kwenziwa kwiqela, into enokubakhuthaza kakhulu. Kwakhona, Eli lithuba elihle lokudibana nabantu abatsha kwaye wenze abahlobo abatsha. Njengoko ukuzithemba kwethu kuphucuka kwaye sinxibelelana ngakumbi nabanye abantu, kokukhona siya sinxibelelana. Umculo ovela kwiiklasi ezijikelezayo kunye nomoya omnandi kunye okhutheleyo okhuthaza ubudlelwane boluntu.

13. Yomeleza amathambo namalungu

Ukujikeleza akuyi kuqinisa kuphela ezinye izihlunu ezinje ngee-glutes okanye i-hamstrings, kodwa amathambo, imisipha kunye nemisipha ejikeleze ezi zihlunu ziya komelezwa. Oku kukwalungile ukuba eminye imidlalo iyenziwa, njengoko kunciphisa umngcipheko wokulimala.