Uncedo lwamanqindi luvakala emzimbeni nasengqondweni. Namhlanje zininzi iindlela zale mihla zokufumana ubume kwaye utyhale umzimba wakho kumda, kodwa umdlalo wamanqindi (okumangalisayo, enye yezona ndlela zindala) iphinde yaba phakathi kokhetho oluphambili.
Kwaye umdlalo wamanqindi uyaligcina elikhubalo lesikolo sakudala, ngelixa xa kufikwa kwiziphumo kukwangaphezulu kokuhambelana namaxesha. Umdlalo wamanqindi awungomdlalo omhle nje kuphela, kodwa ukwathathwa njengomsebenzi opheleleyo.
Umdlalo wamanqindi usebenza umzimba nengqondo
Ukuqala, umdlalo wamanqindi utshisa amanqatha amaninzi, yiyo loo nto ingumbono omhle ukuba ufuna ukwehlisa umzimba. Ukongeza, yomeleza izihlunu kwaye inyusa ukuxhathisa, ivumela abantu abayisebenzisayo ukuba babe nemilo ngokukhawuleza kwaye bafezekise amandla amakhulu omzimba. Kwaye ngoku i-HIIT isefashonini, kufuneka kuqatshelwe ukuba umdlalo wamanqindi luqeqesho olusebenzayo lwekhefu.
Kodwa umdlalo wamanqindi awunayo izibonelelo zomzimba kuphela, kodwa kunye neengqondo, nto leyo eyenza kube ngumsebenzi opheleleyo ngakumbi. Kwinkalo yonyango, ukukhululeka ukuba ukubetha i-punching bag kunzima ukubonelela ngoxinzelelo ngokuqhelekileyo kugxininiswe. Kwaye iyinyani ngokupheleleyo. Kodwa asimele silibale ukuba izibonelelo zomdlalo wamanqindi zikwabandakanya ukwanda kokuzithemba kunye nokuzithemba. Umdlalo wamanqindi uwenza ubukeke kwaye uzive ulungile. Izihlunu zakho zifumana idosi egudileyo yenkcazo kunye netoni. Ingqondo nayo iphuma ngamandla. Kwaye akungabazeki ukuba izakhono zokuzikhusela ezifunyenweyo zidlala indima ebalulekileyo kule nzuzo.
Izizathu zokubeka iiglavu
Ngaba alukho uqeqesho olukubambisileyo ukuza kuthi ga ngoku? Xa kunjalo umdlalo wamabali afana noMuhammad Ali usenokuba ngowokuqala ukwenza oko. Kwinkalo yenkuthazo, umdlalo wamanqindi ucela umngeni kuwe kwaye ikutyhale ukuba uphucule izakhono zakho. Abaninzi bakholelwa ukuba ukwenza ngenkalipho ngakumbi kuneminye imidlalo, kodwa oko kungumbandela wokhetho lobuqu.
Akunjalo ngamabona-ndenzile ukuba iifilimu zamanqindi ('Raging Bull', 'The Fighter' okanye i-saga ende ye-'Rocky') zezona zinika umdla kwezemidlalo kunye nohlobo olumangalisayo jikelele.. Ngokubhekiselele kwi-cinema, kumaxesha akutshanje kuye kwadlala indima ebalulekileyo kumsebenzi wokusondeza lo mdlalo kwizizukulwana ezitsha nge-'Creed '(2015),' Redención '(2015),' Hands of Stone '(2016) kunye 'nomnikelo wentsomi' (2016).
Makhe sibone zonke izibonelelo zamanqindi:
- Utshisa amanqatha
- Yandisa amandla
- Yomeleza yonke imisipha emzimbeni. Kwaye ukubetha ngamandla, inxalenye ephezulu yomzimba (iingalo, umva, isifuba) iyimfuneko njengendawo engezantsi (iimpundu, imilenze).
- Yenza intembeko nokhuseleko
- Nciphisa uxinzelelo
- Ukuphucula ukucinga
- Ukwandisa ulungelelwaniso
Lunjani uqeqesho lwembethi manqindi?
Ngokwemvelo, ezininzi iimpawu zoqeqesho zixhomekeke kakhulu ukuba okanye iibhokisi zomntu ngamnye kwinqanaba lobuchwephesha. Kodwa kuyo nayiphi na imeko, kukho izikhokelo eziqhelekileyo ezinokukunceda ufumane umbono olungileyo. Uqeqesho lwebhokisi ngokuqhelekileyo luqala kusasa (okanye emva kwemini ukuba ukhetha ukuqeqesha ngokuhlwa) ngokubaleka ukufudumala izihlunu.. Nje ukuba ungene kwiindonga zejimu, lixesha lokutsiba intambo ukuze uphucule umsebenzi wakho weenyawo kunye nolungelelwaniso phakathi kweengalo nemilenze yakho. Iiklasi zomdlalo wamanqindi zikwabandakanya imithambo yomzimba efana ne-push-ups, sit-ups, kunye ne-burpees.
Lixesha lokunxiba iiglavu. Kweli candelo, kusetyenziswa iindlela ezahlukeneyo zokuzilolonga: i-shadowboxing (loo nxalenye idumileyo yoqeqesho apho imbethi-manqindi inika indibaniselwano yeengqili emoyeni), iimitts, i-sparring practice (iqabane loqeqesho)... Akukho mveliso ifunyenweyo kunye ne-punching bag. Injongo yayo kukuphucula imiba efana nobuchule, amandla okanye isantya sokubetha. Kanye kunye ne-reflexes kunye nokwenza izigqibo ngaphakathi kweringi. Ngamafutshane, kukwenza ube ngumlo ongcono kwaye, ngaphezu kwakho konke, imbaleki enamandla ngakumbi.
Uqeqesho kwiDNA
Ngamanye amaxesha ukusuka kwiiseshini zoqeqesho zokuqala unemvakalelo eyanelisayo yokuba ufumene italente yalo mdlalo wonxibelelwano owawufihliwe kude kube ngoko. Kwezinye iimeko, ukuqhelana namanqindi kufuna ixesha elingakumbi. Yiba nomonde, njengoko Bobabini ukuzinikela kunye nokuzinikela kwi-DNA yolu qeqesho. Ngethemba, baya kuphelela kweyakho nawe.
Ngokuqhelekileyo, uqeqesha 3-4 amaxesha ngeveki. Iingcali, ngokwendalo, ziyenza rhoqo kuba yindlela yazo yokuphila. Ihamba ngaphandle kokutsho ukuba okukhona iiyure ngeveki uzinikezela, kokukhona inkqubela yakho ikhawuleza kwaye ingakholelekiyo. Kwelinye icala, njengakulo lonke uqeqesho, kuyacetyiswa ukuba uthathe iintsuku zokuphumla. Ukumamela umzimba wakho yindlela efanelekileyo yokwazi ukuba leliphi ixesha elifanelekileyo lokuthatha usuku.