Akukhathaliseki nokuba ungumntu ophakamisa iintsimbi okanye uyimbaleki ebalaseleyo. Ngokuqinisekileyo kufuneka wenze umthambo wokuzifudumeza phambi kokuba wenze umthambo. Ngale ndlela, unokuqalisa imidlalo ngendlela elungelelanisiweyo kwaye unciphise kakhulu umngcipheko wokulimala. Kwelinye icala, akuyomfuneko ukuba ube nomdla kumdlalo othile; Unokwenza imithambo yokufudumala ukuqala usuku ngokutsha. Uphando malunga nemithambo yokufudumeza umzimba yaphambi kokuzilolonga lubonisa ukuba umthambo wokuzifudumeza unyusa kakhulu ukusebenza kakuhle okuya kukufumana kuqeqesho. Ngoku, makhe sijonge ngakumbi kwezi mithambo zisisiseko zokuzifudumeza phambi kokwenza umthambo.
Ukuziqhelanisa noKuzifudumeza koMdlalo wokuQhubela uMdlalo
Umthambo wokuzifudumeza ungachazwa njengemithambo eyenziwa phambi kokuba kuqaliswe imidlalo kwaye yenza ukuba izihlunu zifudunyezwe kwaye zenziwe ilastiki. Ngaloo ndlela, izicubu ezifudumalayo kunye nezihlunu zenza ngcono ngexesha loqeqesho. Ngamanye amazwi, uya kufumana ukusebenza kakuhle ngakumbi kumdlalo owenzayo kwaye uya kuziqeqesha ngokulula kakhulu. Ekubeni bonke abagijimi beyazi le meko, banikezela ixesha elithile lokuzivocavoca ngokufudumala ngexesha loqeqesho lwabo. Ngaphezu koko, awudingi ukuba yimbaleki ukuze wenze imithambo yokufudumala. Unokuchitha ixesha elifutshane emva kokuvuka wenze imithambo yokufudumala ukuze uqalise usuku ngokufanelekileyo kwaye ukwazi ukwenza ngakumbi iintshukumo zakho emini.
Ngaba Ndingaqalisa Ukuzilolonga Ngaphandle Kokwenza Imithambo Yokuzifudumeza?
Ukwenza imithambo elula yokufudumala phambi kokuzivocavoca, njengoko kudweliswe apha ngasentla, kunika izibonelelo ezininzi. Nangona kunjalo, unokuba nombuzo malunga nokuba ungaqalisa na imithambo ngaphandle kokwenza imithambo yokufudumala. Phendula; Ewe. Ungaqala ukwenza umthambo ngaphandle kokufudumala, kodwa makhe sithethe kancinci malunga nokuba le meko ingaba yingozi kangakanani. Okokuqala, xa uqala ukwenza umthambo ngaphandle kokufudumala, kuya kuba nzima kuwe ukwenza iintshukumo kuba izihlunu zakho kunye nezicubu zakho aziguquki. Ukongeza, ukuba uceba ukuqalisa uqeqesho ngaphandle kokwenza imithambo yokufudumala; Okwangoku, kuya kufuneka ubuze ukuba ukulungele kangakanani na uqeqesho. Kakade ke, eyona nto imbi kukuba wenzakala. Ukwenza imisebenzi yezemidlalo ngaphandle kokufudumala izihlunu zakho kuthetha ukuba uya kuthwala ngokukhawuleza imisipha yakho. Isiphumo solu mthwalo ungaphezulu sinokubangela ukwenzakala okungafunwayo.
Izibonelelo zokuziqhelanisa nokuzifudumeza kweFitness
- Ikunceda ulungiselele uqeqesho lwakho.
- Ifudumeza kwaye yolule izihlunu kunye nezicubu.
- Kuyakomeleza ngokwasengqondweni.
- Iyanciphisa kakhulu ingozi yokwenzakala.
- Iluncedo kwimpilo yentliziyo.
- Ihambisa igazi kunye neoksijini efunekayo kwizihlunu.
- Ilungiselela inkqubo ye-nervous ephakathi kumsebenzi wezemidlalo oya kuwenza.
- Ixesha lokufudumala lomzimba wakho liyahluka ngokuxhomekeke kubushushu bendawo okuyo. Ngenxa yesi sizathu, unokufuna ukwandisa ixesha lakho lokufudumala.
Inqaku elihambelanayo: Eyona Squats
I-5 yeSiseko sokuziqhelanisa nokuzifudumeza kweFitness
Kuyenzeka ukuba uthethe malunga nemithambo emininzi yokufudumala ukuze usebenzise indawo ojolise kuyo. Ngokuzama ezi ntshukumo, unokugqiba ukuba yeyiphi intshukumo ekunika iziphumo ezisebenzayo. Imithambo yokuzifudumeza phambi kokuba umthambo idweliswe apha ngezantsi.
1. Ibhayisekile yeTempo ekhaphukhaphu
Ungothuka xa ubona ukuhamba ngebhayisikile phakathi kokufudumala kwakho kwangaphambili. Ukukhwela ibhayisekile, okungumdlalo ngokwawo, kusenokukhethwa njengomdlalo wokuzifudumeza. Ukuba ukhwela ibhayisekile yakho ngesantya esilula imizuzu emihlanu; Inyonga yakho, ithole kunye nezihlunu zenyonga, ngakumbi izihlunu zomlenze wakho, zisebenza. Ngale ndlela, unokwenza iintshukumo zemidlalo ngokukhululeka ngakumbi ngezihlunu zakho ezifudumeleyo.
2. UkuKhanya Ukuhamba
Ukuhamba okuhamba ngokukhanya kunokukhethwa kungekhona nje ukufudumala kodwa kunye nokuchitha ixesha elisemgangathweni emini. Ngexesha lokuhamba, isigqi sentliziyo sikhawuleza ngokwe-tempo kwaye ngoko igazi kunye ne-oksijini zihanjiswa ngcono kwiimisipha. Ukuhamba kwakhona kunceda ukulawula isimo sakho sengqondo kwaye kunokunciphisa ingozi yezifo ezinjengokudakumba. Izihlunu ezisebenzayo ngexesha lokuhamba zimi ngolu hlobo lulandelayo: umlenze wangaphambili, umlenze ongasemva, ithole kunye ne-hip ekugqibeleni.
3. Imithambo yokufudumeza kunye neeDumbbells
Ukuba uya kuqalisa uqeqesho lobunzima, unokufudumala indawo oceba ukuyisebenza imizuzu emi-5 kunye ne-dumbbell elula.
4. Ukutsiba ngeNtsontelo emfutshane
Ifudumeza phantse umzimba wonke, kodwa kufuneka kuthathelwe ingqalelo ukugcina itempo ethile ngelixa utsiba intambo. Ixesha ekufuneka uqhubeke uhamba ngaphandle kokudinwa kakhulu yimizuzu emi-5.
5. ukuchopha
Ukunyakaza kwe-squat, enomdla kakhulu kubasetyhini, yenye yezona zinto zisisiseko zokufudumala. Nangona kunjalo, inokwenziwa kunye okanye ngaphandle kobunzima. Ukwenza ii-squats ezimbalwa ngaphambi koqeqesho kunceda kakhulu ukufudumala umzimba wakho.
