Abantu abaninzi bathi uqeqesho ngokunyuka ngezinyuko lolona qeqesho lubalaseleyo. Ukubaxo okanye hayi, into ongavumelaniyo ngayo yile kukuzilolonga okubalaseleyo kunye nokusebenza ngokukuko.
Ukunyuka kwezitepsi yenye yezo ziqhelaniso zibhalwe ngokugqibeleleyo, njengoko zidibanisa uqeqesho lwe-cardio kunye namandla. Yintoni egqithisile, unokuziqhelanisa zombini kwimowudi yoqeqesho yesiqhelo nakwiimeko ezininzi zobomi bemihla ngemihla. Umzekelo, ukusebenzisa izinyuko emsebenzini nakwiivenkile ezinkulu endaweni yezinyusi okanye izinyusi. Fumanisa ezinye izibonelelo kunye neengcebiso ezilungileyo zokuziqhelanisa:
Inzuzo
Ikhululekile
Ngokungafaniyo nokunye ukusebenza, Ukunyuka ngezinyuko akufuneki kutyalomali lwemali. Isizathu kukuba akukho zixhobo zikhethekileyo ziyafuneka (ngezihlangu zemidlalo eziqhelekileyo kunye neempahla ezintle zanele) kwaye unokuziqhelanisa ngokugqibeleleyo kwiindawo ezininzi zikarhulumente esixekweni sakho.
Inokwenziwa ngaphandle
Ukuba ungomnye wabo bakhetha ngaphandle ngaphezulu kweendonga ezine zejingi, okanye uthanda ukuzitshintsha zombini ezi ndawo, uqeqesho ngokunyuka ngezinyuko lukhetho olunokuqwalaselwa.
Ukomeleza kunye neetoni zemilenze
Ukuba ungathanda ukomeleza kunye neethoni imilenze yakho ukuya ukuphucula umfanekiso wakho ezimfutshane, uqeqesho ngokunyuka ngezinyuko kukubheja okukhuselekileyo.
Utshisa iikhalori ezininzi
Olu hlobo loqeqesho yi umthambo ongaqhelekanga wenhliziyo, ezinokukunceda ulahle uninzi lweekhalori.
Uqeqesho lwexeshana
Uqeqesho ngokunyuka ngezitepsi lubonelela ngoqeqesho lwexesha lokonwaba. Ukuyisebenzisa ilula njengokubaleka unyuka usihla ekuhambeni kwaye uphinde kwakhona, ngokuxhomekeke kwinani lokuphindaphinda kwefom yomzimba kunye nobude bezinyuko ezikhethiweyo. Kufuneka kuqatshelwe ukuba amaxesha anceda ukutshisa amanqatha amaninzi kunye nokwakha amandla kunye nonyamezelo.
Iingcebiso ngokuzilolonga
Yithathe lula
Xa uqala umthambo omtsha kufuneka uhambe kancinci. Yandisa isantya sakho sokunyuka kunye nexesha loqeqesho ngokuthe ngcembe.
Shushu kwaye uzolule
Ukuzifudumeza kunye nokuzolula kuthathwa njengeyona nto ibalulekileyo ukuze ufezekise uqeqesho olusebenzayo kunye nokunciphisa umngcipheko wokwenzakala. Kwaye uqeqesho ngokunyuka ngezinyuko akukho ngaphandle. Ukuthatha ikhefu xa kukho imfuneko kwaye uhambisa amanzi, ngakumbi ehlotyeni, kukwayindlela yokuzigcina engqondweni.
Inkqubo ibalulekile
Kuphephe ukusebenzisa umsipha omnye. Qinisekisa ukuba yonke imisipha yomlenze iyasebenza, hayi amathole kuphela. Kwangelo xesha, zama ukunciphisa uxinzelelo emadolweni ukuze ugqithisele amandla kwimisipha yakho kunye nokuqaqamba.
Baleka uhambe phantsi
Kukho izizathu ezingaphezu koqeqesho lwexesha lokuphumla ekwehleni ngokuhamba kunokuba usebenze. Ngokuqhelekileyo, ukhuseleko yenye yazo. Khusela amadolo namaqatha koxinzelelo olukhulu yenye. Ukuba indawo inenye indlela (ilifti, ithambeka…), cinga ngokuyisebenzisa.
Izinyuko ezifanelekileyo?
Izinyuko ezifanelekileyo zolu hlobo loqeqesho zide, zithe nkqo (Izinyuko ezinqamlezileyo ezinokuba yingxaki) kwaye ayimxinwa kakhulu.
Hlala ukhuthazekile
Ukuzama ukubetha amanqaku kuhlala kuvelisa inkuthazo, into edlala indima ephambili kuqeqesho. Kukangaphi apho ukwazi ukufikelela phezulu ngexesha elimiselweyo, umzekelo, imizuzu eli-10? Fumanisa kwaye emva koko usebenze nzima kangangoko ukuphucula uphawu lwakho.
Ngaba ufuna ukuphucula i-sprint yakho? Nyukela phezulu kangangoko unako kwimizuzwana engama-30 kwaye ubuyele ekuqaleni. Phinda i-sprint amaxesha ambalwa ukuzama ukunyuka ixesha ngalinye.
Sebenza izihlunu ezingaphezulu
Guqula icala lomzimba wakho xa unyuka kwizinyuko ukusebenza ezinye izihlunu. Zama ukuyenza kwicala okanye ngasemva, kodwa uhlala ubeka uzinzo phambi kwesantya ukukhusela iingozi.
Ungayi kanjani kwinqanaba elilandelayo
Ukuba emva kokuzilolonga okuninzi, uziva ukuba izinyuko azisekho mngeni ofanayo emzimbeni wakho, yonyusa ubungakanani ngokongeza ubunzima ngokobhaka okanye ngokulula ubambe i-dumbbell kwisandla ngasinye njengoko unyuka. Ukuba ukhetha ukhetho lwesibini, cinga ngokwenza ii-dumbbell curls ezimbalwa kumhlaba ngamnye wokufika okanye xa ufikelela phezulu, ukuze usebenze ngamandla akho engalo, kwaye ngaloo ndlela wenze ukuzilolonga kugqibe ngakumbi.
Kodwa kukho ezinye iindlela ezingahambelani nobunzima obongezelelweyo ukuze ungahlali umile kwaye uqhubeke nokuphucula imeko yomzimba. Enye yazo yenza iiseti zokutyhala, ii-squats, okanye ii-crunches kuko konke ukuhla kwindlela eya phezulu.
Okokugqibela, qaphela indlela yokunyuka usiya kumhlaba oza kumisa emhlabeni. Yiya kwindawo yokuqala yokumisa kwaye uye ezantsi ekuqaleni kwezinyuko. Emva koko, ngaphandle kokuma, yiya kweyesibini kwaye uhlale phantsi kwaye uphinde wehle kwakhona. Emva koko yenza okufanayo nakowesithathu, wesine, njl.njl. Emva koko unokuhamba ngokukhawuleza uye kwelona nqanaba liphantsi, ufumane umoya, kwaye uphinde umthambo.