Izinzuzo zesibhakela ziyezwakala emzimbeni nasengqondweni. Namuhla kunezindlela eziningi zesimanje zokuthola ukuma bese uphusha umzimba umkhawulo, kepha isibhakela (okuxakayo ukuthi, enye yezindlela ezindala kakhulu) sekuphinde kwaba phakathi kwezinketho ezinkulu.
Futhi ingabe leso sibhakela sigcina leyo ntelezi yesikole esidala, ngenkathi ngokwemiphumela ibuye ibe ngaphezu kokuphakama kwezikhathi. Isibhakela akuwona nje umdlalo omuhle, kubhekwa nokuqeqeshwa okuphelele..
Isibhakela sisebenza emzimbeni nasengqondweni
Okokuqala, isibhakela sishisa amanoni amaningi, yingakho kuwumqondo omuhle uma udinga ukunciphisa umzimba. Ngaphezu kwalokho, iqinisa imisipha futhi yenyuse ukukhuthazela, ivumela abantu abakujwayelayo ukuthi babe sesimweni ngokushesha futhi bazuze amandla amakhulu omzimba. Futhi manje njengoba i-HIIT injalo yonke intukuthelo, kufanele kuqashelwe ukuthi isibhakela nakho kuyindlela yokuzivocavoca esebenzayo.
Kepha isibhakela asinazo izinzuzo zomzimba kuphela, kodwa futhi nezinzuzo zengqondo, okwenza kube ukuzivoxavoxa okuphelele ngokwengeziwe. Esimeni sokwelapha, ukukhululeka okushaya kanzima esikhwameni sokubhoboza kungukucindezeleka kuvame ukugqanyiswa. Futhi kuyiqiniso ngokuphelele. Kepha ungakhohlwa ukuthi izinzuzo zesibhakela zifaka phakathi ukuzethemba okukhulayo nokuzethemba. Isibhakela sikwenza ubukeke futhi uzizwe kahle. Imisipha yakho ithola umthamo othophayo wencazelo nokuthanjiswa. Ingqondo nayo iphuma iqinisiwe. Futhi akukho kungabaza ukuthi amakhono okuzivikela atholakalayo adlala indima ebalulekile kulokhu kuzuza.
Izizathu zokunikela ngamagilavu
Ngabe akukho qeqesho oluthinte manje? Kuleso simo umdlalo wezinganekwane ezinjengoMuhammad Ali kungaba ngowokuqala ukwenza njalo. Emkhakheni wokugqugquzela, isibhakela sikuphonsela inselelo futhi sikusunduzele ukuthi uzithuthukise ukuze ucije amakhono akho. Abaningi bakholelwa ukuthi ukukwenza ngesibindi ukwedlula eminye imidlalo, kepha lokho kuyindaba yokuzikhethela.
Akubanga ngengozi ukuthi amafilimu esibhakela ('Wild Bull', 'The Fighter' noma i-saga ende ye'Rocky ') yiwona athokozisa kakhulu ezemidlalo nohlobo olumangazayo jikelele. Mayelana ne-cinema, ezikhathini zakamuva ibambe iqhaza elibalulekile ekusondeleni lo mdlalo ezizukulwaneni ezintsha nge-'Creed '(2015),' Redemption '(2015),' Manos de piedra '(2016) kanye' Sacrifice of legend '(2016).
Ake sibone zonke izinzuzo zesibhakela:
- Ishisa amanoni
- Khulisa ukuqina
- Kuqinisa yonke imisipha yomzimba. Futhi ukushaya ngamandla ingxenye engaphezulu yomzimba (izingalo, emuva, isifuba) kuyadingeka njengengxenye engezansi (izinqe, imilenze).
- Yakha ukwethembana nokuphepha
- Ikhipha ingcindezi
- Thuthukisa ukucabanga
- Khulisa ukusebenzisana
Kunjani ukuqeqeshwa komshayisibhakela?
Ngokwemvelo, izici eziningi zoqeqesho zincike kakhulu ekutheni abashayisibhakela ngawabo abasezingeni elifanele noma cha. Kepha kunoma yikuphi, kunemigqa ejwayelekile engakusiza uthole umbono ongaqondile. Ukuqeqeshwa kwabashayisibhakela kuvame ukuqala ekuseni kakhulu (noma ntambama uma ukhetha ukuziqeqesha kusihlwa) ngokugijimisa imisipha.. Kakade phakathi kwezindonga zokuzivocavoca, sekuwukujika kwentambo yokugxuma ukulungisa kahle ukuhamba kwezinyawo nokuhlangana phakathi kwezingalo nemilenze yakho. Amakilasi wesibhakela afaka nokuzivocavoca umzimba njengama-push-up, ama-sit-up nama-burpees.
Isikhathi sesifikile sokugqoka amagilavu akho. Kule ngxenye kusetshenziswa izivivinyo ezahlukahlukene: i-shadowboxing (leyo ngxenye edumile yokuqeqeshwa lapho umshayisibhakela enikeza khona inhlanganisela yezibhakela ezisemoyeni), ama-mittens, imikhuba nge-sparring (umlingani wokuqeqesha) ... Ayikho imikhiqizo etholakele. nesikhwama sokushaya. Inhloso yalo ukuthuthukisa izici ezinjengamasu, amandla noma ukushaya isivinini. Kanye nokucabanga nokuthatha izinqumo eringini. Ngamafuphi, kukwenze ube ngumlwi ongcono futhi, ngaphezu kwakho konke, umsubathi onamandla ngokwengeziwe.
Ukuyala nge-DNA
Kwesinye isikhathi, kusukela ngezikhathi zokuqala zokuqeqesha, uba nomuzwa owanelisayo wokuthola ithalente lalo mdlalo wezokuxhumana obekufihlekile kuze kube yileso sikhathi. Kwezinye izimo, ukujwayela isibhakela kuthatha isikhathi esithe xaxa. Yiba nesineke njengoba Kokubili ukuzinikela nokuzidela kukwi-DNA yalesi siyalo. Ngethemba ukuthi nabo bazogcina bekuwe.
Ngokuvamile, uziqeqesha izikhathi ezingu-3-4 ngesonto. Ochwepheshe ngokwemvelo bakwenza kaningi njengoba kuyindlela yabo yokuphila. Akudingeki ukhumbule ukuthi uma unikela ngamahora amaningi ngesonto, intuthuko yakho izoshesha futhi ingakholeki. Ngakolunye uhlangothi, njengakho konke ukujima, kunconywa ukuthatha izinsuku zokuphumula. Ukulalela umzimba wakho kuyindlela enhle yokwazi ukuthi yisiphi isikhathi esihle sokuthatha ikhefu.