Vula imilenze yakho ngokuzilolonga kunye nezihlangu ezinqabileyo: ukuzilolonga okupheleleyo nokonwabisayo

Ngaba uye wakha wazibuza ukuba ungongeza njani i-twist emnandi kwindlela yakho yokuzilolonga kwaye, ngexesha elifanayo, uqinise imilenze yakho ngendlela eyahlukileyo? Izihlangu ezibouncingwayo, ezikwabizwa ngokuba ziibhutsi ezibhampisayo, ziye zaba yindlela yokuqala nesebenzayo kwabo bafuna ukwenza izihlunu zabo zisebenze, batshise iikhalori, kwaye, ngaphezu kwako konke, bonwabe ngelixa bezilolonga. Kude nokuba yinto edlulayo okanye i-accessory elula yabantwana, ezi zihlangu zibonelela ngeenzuzo ezingenakubalwa kwaye zinokudibaniswa ngabaqalayo kunye nabadlali abanamava ukukhupha ithoni yomzimba ophantsi, ukuphucula ukunyamezela, kunye nokunika amajoyina ikhefu.

Kweli nqaku, siza kuntywila singene kwihlabathi lokuzilolonga izihlangu: ukusuka kwizibonelelo ezithile zemilenze yakho, uzibandakanya njani kwindlela yakho yemihla ngemihla, iingcebiso kunye nezilumkiso, kwiindlela ezahlukeneyo zeveki ezicacileyo eziya kuqinisekisa ukuba awukhe ube nesithukuthezi. Siza kubandakanya iingcebiso ezongezelelweyo malunga nokuba ungawugcina njani udlamkile kwaye usempilweni. Zilungiselele ukufumana yonke into oyifunayo ukuze uguqule umthambo wakho ube ngamava amnandi kodwa asebenzayo.

Kutheni ukhetha izicathulo ze-bouncy zesiqhelo sakho?

Los izicathulo ezinqabileyo Zizixhobo zezemidlalo ezibandakanya ukwakheka kwe-rebound kwi-sole, evumela ukuxhuma kunye nokunyakaza. Inzuzo yayo enkulu Kungenxa yokuba banciphisa impembelelo kumalungu, eyona nto iluncedo kakhulu kwabo bafuna ukunyamekela amadolo, amaqatha kunye nomqolo ngaphandle kokuyeka umsebenzi onzima. Ukongeza, zilungele ukutshisa iikhalori ngokukhawuleza., ukuqinisa imisipha yemilenze kunye ne-glutes kunye nokuphucula ukulinganisela kunye nokulungelelanisa.

Esinye isizathu esikhulu sokuba bazame kukuba Banika inkuthazo eyongezelelweyo kunye nolonwabo xa kuziwa kwimithambo. Abantu abaninzi bayayishiya imisebenzi yabo yesiqhelo ngenxa yokuba bayadikwa okanye ababoni iziphumo ezikhawulezayo, kodwa ukutsibela ezi zihlangu ngumsebenzi obandakanyayo owenza ixesha libaleke. Kubalulekile ukuqaphela oko Ziyakwazi ukulungelelaniswa kwi-cardio routines, uqeqesho olusebenzayo, okanye kunye nemisebenzi ye-choreographed., izenza zisebenziseke kwaye zilungele zonke iintlobo zabasebenzisi.

Iinzuzo zokusebenzisa izihlangu ze-bouncy kuqeqesho

Ukusetyenziswa kwezicathulo zokutsiba kunika uluhlu olubanzi kakhulu izibonelelo zomzimba nezengqondo:

• Ukunciphisa impembelelo edibeneyo: Inkqubo ye-rebound ithatha impembelelo enkulu ekufikeni, ukukhusela amadolo, izinqe kunye nomqolo.
• Ukusebenza ngamandla kwemisipha: Ukugcina uzinzo kunye nokulinganisela, Umzimba wakho unyanzelekile ukuba usebenze ngokuqhubekayo imisipha emilenzeni yakho, i-glutes, kunye nengundoqo..
• Inkcitho ye-caloric ephezulu: Izifundo ezininzi kunye namava abasebenzisi abonisa oko unokutshisa iikhalori ezininzi ngexesha elincinci kunoqheliselo lwemveli olunempembelelo ephantsi.
• Ukuphuculwa kolungelelwaniso kunye nokulinganisela: Utshintsho lwendlela kunye nolawulo ngexesha lokutsiba luqinisa zombini ubunikazi kunye namandla okusabela.
• Bakhuthaza ukuhamba kwegazi: Ukunyuka nokunyuka kwentshukumo kukhuthaza ukubuya kwe-venous kwaye kunciphisa ukuvakalelwa kwemilenze enzima.
• Umba wokudlala: Ukuzilolonga kuba a Umsebenzi wolonwabo, okwandisa ukuthotyelwa koqeqesho kunye nokukhuthaza ukuhambelana.

Ngoobani abanokungenelwa kolu qeqesho?

Enye yeendaba ezilungileyo kukuba phantse wonke umntu unokuxhamla Izicathulo zokutsiba ziluhlu olubanzi lwezicelo, ukusuka kwabo bafuna ukuzivocavoca okokuqala ngqa ukuya kubadlali abanamava abafuna ukutshintsha iindlela zabo. Ziluncedo ngakumbi ukuba ujonge uku:

• Ithoni kwaye womeleze imilenze yakho, i-glutes, kunye ne-core.
• Ukunciphisa umzimba kunye nokuphucula ukwakheka komzimba.
• Ukunciphisa umngcipheko wokwenzakala kwempembelelo, ekubeni i-cushioning ikhusela amajoyina.
• Ukoyisa i-monotony kwaye ukonwabele ukuzilolonga okushukumisayo nokonwabisayo.

Nangona kunjalo, njengakuwo nawuphi na umsebenzi womzimba, amanyathelo athile okhuseleko kufuneka athathwe. Abantu abane ukwenzakala kwamva nje, iingxaki ezimandundu zokulinganisa okanye i-pathologies enzulu yamalungu kufuneka aqale adibane nengcali yezempilo.

Ngaba kukho inkqubo efanelekileyo yeveki enezihlangu ezinqabileyo?

Imfihlelo yokufumana uninzi lwezicathulo ze-bouncy zidibanise kwisicwangciso esidibanisa amandla okuzivocavoca, i-cardio kunye nemisebenzi yokuzonwabisa. Ngezantsi, sicebisa a iindlela ezahlukeneyo zeveki ethatha inzuzo epheleleyo yesi sihlangu kwaye incedisana nokuzivocavoca kwemilenze yendabuko, ukuqinisekisa ukuqhubela phambili okusebenzayo kunye nokuzonwabisa.

• NgoMvulo: I-Cardio enezihlangu ze-bouncy
  Qala iveki ngeseshoni ye-cardio kwindawo ethe tyaba. Zifudumeze imizuzu eyi-10 kunye neejack zokutsiba ezikhanyayo kunye ne-lateral shuffles. Emva koko, tshintsha iiseti ezine zokutsiba kwemizuzu emi-4 kunye nemizuzwana engama-3 yokuphumla okusebenzayo (ukuhamba kancinci). Gqibezela ngezolula ezigxile kwi-quadriceps, i-hamstrings, kunye namathole.
• NgoLwesithathu: Isekethe yamandla epakini
  Sebenzisa iibhentshi, izitepsi, okanye ezinye izakhiwo. Yenza iiseti ezi-3 ze-step-ups ezili-15 ebhentshini, iiseti ezi-3 ze-12 ze-plyometric squats (ukuxhuma kwizihlangu ezinqabileyo), iiseti ezi-3 zemiphunga eyi-12 ngomlenze ngamnye, kwaye ugqibe ngeeseti ezi-3 zokutsiba okuthe nkqo ka-10, ujonge ukuphakama okuphezulu. Ukuphumla imizuzwana engama-60-90 phakathi kokuzivocavoca.
• NgoLwesihlanu: Uqeqesho lwekhefu
  Jog ngokukhawuleza (kunye okanye ngaphandle kwezihlangu ezinqabileyo) imizuzu eyi-7. Emva koko yenza izithuba zomzuzu omnye wokutsiba ngokukhawuleza ulandelwe yimizuzu eyi-1 yokuhamba. Phinda amaxesha angama-1,5-6 ngokuxhomekeke kwinqanaba lakho.
• NgoMgqibelo: Ukuhamba ngentaba okanye ukuhamba okusebenzayo
  Ukuba unokufikelela kwiindlela zokuhamba, nxiba izihlangu zakho ze-bouncy nanini na xa umhlaba uvumela. Kungenjalo, thatha uhambo olukhawulezayo lwemizuzu engama-60, utshintshana imizuzu emi-5 yokuhamba ngokukhawuleza kunye nemizuzu emi-2 yokutsiba iijack okanye ukutsiba-tsiba okuphezulu ukuba iimeko ziyakuvumela.
• NgeCawa: Yoga, Pilates okanye ukolula
  Ukunikezela ubuncinci imizuzu ye-45 kwiseshoni yokwelula enzulu, ugxininise emilenzeni yakho kunye ne-glutes. Bandakanya ukuma okunjengesitulo, igorha, kunye nokunwebeka kwetsheyini yangasemva.

Inqaku elidibeneyo:

UQeqesho lweNyathelo eliDynamic: Imithambo yokuPhucula uNyamezelo

Eminye imithambo yomlenze ecetyiswayo (ukuncedisana nezihlangu ezinqabileyo)

Ayiyiyo yonke imisebenzi yakho ekufuneka ibe malunga nokugxuma. Ukwakha imilenze eyomeleleyo, elungeleleneyo, Kuyacetyiswa ukuba wenze enye imisebenzi eyenza yonke imicu yemisipha isebenzeNazi ezinye izinto onokukhetha kuzo:

Ukubaleka nokutsiba intambo

El ukubaleka Ukugijima kweClassic kuhlala enye yeyona midlalo ilungileyo yokuqinisa umzimba ophantsi. Ukuba udibanisa iiseshini ezibalekayo ezikhanyayo kunye namathuba e-sprint (egqibeleleyo ukuba uyawatshintsha ngezihlangu ezibethayo), uya kuqaphela ukuba unyamezelo lwakho namandla anyuka njani. Intambo yokutsiba lolunye uqeqesho oluthi, xa lunxitywe ngezihlangu ezijingayo, lube ngumngeni oqhumayo wolungelelwaniso namathole akho. Zama iibhloko zomzuzu omnye wokutsiba ngesantya esiphezulu, utshintshana nomzuzu wokuphumla.

Izinyuko kunye nezinyuko

Ukusebenzisa izitebhisi okanye izakhiwo eziphakamileyo ngokukhawuleza ukunyuka kunye nokuhla kuyindlela emangalisayo yokusebenza i-glutes kunye ne-hamstrings. Ukuba unesibindi, yenza iiseti ezilawulwayo zamanyathelo onyukayo nasezantsi kwizihlangu ezinqabileyo, utshintshana phakathi kokuthatha amanyathelo amabini ngexesha kunye nokutshintsha imilenze ngexesha lokunyuka ngakunye. Uya kwandisa kakhulu amandla akho kunye nokunyamezela.

Ukutyibiliza kunye nokukhwela ibhayisekile

El ukutyibiliza emgceni okanye kumavili kwakhona komeleza imilenze ngendlela eyonwabisayo, ngakumbi ukudibanisa amaxesha esantya kunye ne-braking. ukuhamba ngebhayisikile, ngenxa yecala layo, ayinakutshitshiswa ukuqinisa i-quadriceps, i-glutes, kunye namathole ngaphandle kwempembelelo egqithisileyo. Cwangcisa i-20-30 km ihamba ngeendlela ezahlukeneyo ukugcina ukuvuselela imisipha.

Imidlalo yeqela kunye nokubaleka umzila

Ziqhelanise ibhola ekhatywayo, ibhola yomnyazi okanye i-volleyball yaselwandle Ikhuthaza ukunyakaza kwee-multidirectional kunye nokutshintsha ngokukhawuleza kwesigqi, kubalulekile ekuphuhliseni imilenze eqinile kunye ne-agile. Umzila ubaleka okanye ukubaleka kwimizila yendalo yongeza umngeni womhlaba ongalinganiyo, ukunyanzela izihlunu zakho ukuba zihlale zilungelelanisa.

Iingcebiso zokunyusa iziphumo kunye nokuzivocavoca kwemilenze

Ukwandisa ukusebenza kwakho, sebenzisa la macebiso asebenzayo:

• Hlala usenza ukufudumala okulungileyo: Vula ukujikeleza kwaye ulungise izihlunu zakho phambi kokuba uqalise nayiphi na isiqhelo, ngakumbi ukuba uza kwenza imitsi okanye iintshukumo eziqhumayo.
• Khathalela ukutya kwakhoUkutya okunokulinganisela kubaluleke kakhulu njengokuzivocavoca kwemilenze ethoniweyo. Yitya iprotein ebhityileyo, icarbohydrates, kunye nemifuno emininzi.
• Hydrate kakuhle: Sela amanzi aneleyo ngaphambi, ngexesha nasemva kokuzivocavoca ukuze uphucule ukusebenza kwemisipha kunye nokubuyisela.
• Ukuphumla njengoko kuyimfunekoUkukhula kwemisipha kunye ne-toning kwenzeka ngexesha lokuphumla ebusuku. Ukulala ngokwaneleyo kunye nokutshintshana kweentsuku zoqeqesho kunye neentsuku ezilula kubalulekile.
• Khetha isihlangu esifanelekileyoKuyo yonke imithambo, kwaye ngakumbi ngezihlangu ezibethayo, qiniseka ukuba unemodeli esemgangathweni, elungelelaniswe kubunzima bakho kunye nenqanaba lamava, kwaye uyinxibe ngokufanelekileyo.

Inqaku elidibeneyo:

Ukuqwalaselwa kokukhetha izicathulo ezifanelekileyo zezemidlalo

Iimpazamo eziqhelekileyo kunye nendlela yokuziphepha

• Ukutsiba ukufudumala okanye ukolula kokugqibela inokunyusa umngcipheko wokwenzakala.
• Ukwenza imithambo emininzi yendawo ngenkolelo yokulahlekelwa ngamafutha kwiindawo ezithile. Khumbula ukuba ukulahlekelwa ngamafutha kusemhlabeni wonke, kwaye i-toning ivela kumzimba ophantsi opheleleyo wokuzilolonga kunye ne-cardio.
• Ukungahoywa buchuleGxininisa ekwenzeni iintshukumo ngokuchanekileyo, ngakumbi xa uqala ukusebenzisa izicathulo ze-bouncy, ukuphepha ukuwa okanye i-sprains.
• Uqeqesho olugqithisileyo ukuzama ukufumana iziphumo ezikhawulezayo. Ukungaguquguquki kunye nokuqhubela phambili ngokuthe ngcembe zizitshixo zokwenyani zempumelelo.

Iingcebiso ezongezelelweyo zokugcina umzimba wakho ophantsi umile

• Thatha ithuba naliphi na ixesha losuku ukuhambaHamba okanye ibhayisekile ukuya emsebenzini, thatha izinyuko endaweni ye-elevator, kwaye uzame ukuhlala usebenza, nokuba kufuneka uchithe iiyure ezinde uhleli.
• Iimasaji kunye nenkathalo ethileEmva kokuzivocavoca, ukunyuka kwe-massage kunye neekhilimu ezibandayo, unyango loxinzelelo, okanye i-lymphatic drainage iyacetyiswa ukunceda ukubuyiswa kwemisipha kunye nokuphucula ukujikeleza.
• Gcina iinyawo zakho ziphakanyisiwe xa kunokwenzeka, ngakumbi ukuba uziva imilenze enzima. Oku kunceda ukubuya kwe-venous kwaye kunciphisa ukudumba.
• Gwema ukusetyenziswa ngokugqithiseleyo kwezithende eziphezulu Kwaye ukuba umsebenzi wakho ufuna ukuba ume ixesha elide, nxiba iikawusi zoxinzelelo.
• Ezinye iishawa ezishushu nezibandayo ukusuka emaqatheni ukuya kwi-groin ukuvuselela ukujikeleza kunye nokunciphisa ukudinwa.

Iingcebiso ezithe ngqo zabasetyhini

Abasetyhini badla ngokuqokelela amanqatha amaninzi emathangeni nasezinqeni zabo., okwenza ukuba kucebise ukubandakanya ukuzivocavoca okubanzi kunokugxila kuphela kwiindawo ezithile. Izicathulo zokutsiba, ezidityaniswe neendlela ezisebenzayo, zinceda ukudibanisa amaqela amakhulu emisipha. Ukongezelela, izithuba eziphezulu kunye nenduli okanye ukuqeqeshwa kokumelana (umzekelo, ukongeza i-backpack elula ngelixa uhamba) kunokunyusa ukutshiswa kwekhalori kunye nenkcazo.

Abanye abafazi banokuqaphela umlinganiselo ophezulu we-slow twitch fibers, ngoko ke kunomdla ukudibanisa iiseshini zokuxhathisa ngokudubula kunye nemithambo yamandlaUkufezekisa i-toning esebenzayo, beka phambili ukunyakaza okuguquguqukayo, okuqhubekayo okwenza amaqela ahlukeneyo emisipha asebenze ngaphandle kokunyusa ngokugqithisileyo umthamo wemisipha.

Imibuzo Ebuzwa Rhoqo malunga noQeqesho kunye nezihlangu zokutsiba

• Kude kube nini kucetyiswa ukuba uqeqeshe izihlangu ze-bouncy?
  Kuxhomekeke kwinqanaba lakho kunye nesimo sokuqala somzimba. Ukuba ungumqali, qala ngeeseshini zemizuzu engama-20 ukuya kwengama-30 kwaye unyuke ngokuthe chu ukuya kwimizuzu engama-45-60.
• Ngaba ikhuselekile kuyo yonke iminyaka?
  Ngokuqhelekileyo, ewe, ngaphandle kweemeko zokulimala kwamva nje, uzinzo olubi, okanye iingxaki ezinzulu zokulinganisela. Njengesiqhelo, dibana nogqirha wakho ukuba unemibuzo ethile.
• Ndingakwazi ukudibanisa izihlangu zokutsiba kunye neminye imithambo?
  Kanjalo! Kuyacetyiswa ukuba utshintshe iindlela zokuphindaphinda kunye noqeqesho oluthile lwamandla, i-cardio yendabuko, kunye nemisebenzi yokuguquguquka.
• Kuthatha ixesha elingakanani ukubona iziphumo?
  Ukuba awuguquguquki kwaye udibanisa uqeqesho lwakho kunye nokutya okunempilo kunye nokuphumla, uya kuqaphela ukuphuculwa kwamandla kunye nokunyamezela kwiiveki nje ezimbalwa.

Isampulu yeSicwangciso seVeki semilenze eSebenzayo neyolonwabo

1. NgoMvulo: I-Cardio enezicathulo zokutsiba, ukufudumala kwemizuzu eyi-10, ilandelwa ziiseti ezine ze-4-minute jumps. Ukuzolula ekugqibeleni.
2. NgoLwesithathuIsekethe yePaki (i-step-ups, i-squats, i-plyometric jumps, imiphunga). Phumla ngokufutshane phakathi kweesethi.
3. NgoLwesihlanu: I-HIIT ngokutsiba okukhawulezayo okutshintshana ngokuhamba, ukuphindaphinda kwe-6-8.
4. NgoMgqibelo: Ukunyuka intaba okanye ukuhamba ngokukhawuleza kunye namathuba okutsiba, imizuzu engama-60 iyonke.
5. NgeCawa: I-Yoga, i-Pilates okanye iseshoni yokwelula igxininise emilenzeni (imizuzu engama-45).

Inqaku elidibeneyo:

I-Adidas uStan Smith Mylo: Uguquko kwiZihlangu eziZinzileyo