Inkqubo yokomelela kwangaphakathi

Awudingi ukuya kwindawo yokwenza umthambo okanye uthenge izixhobo ezintle ukuze wenze umthambo. Unokwenza umkhuba opheleleyo wokuqina komzimba ekhaya.

Ukufumana ukuzilolonga ngokupheleleyo, isiqhelo sakho kufuneka sibandakanye iinxalenye ezi-3:

• Ukuzivocavoca umzimba. Olu naluphi na uhlobo lomthambo olusebenzisa izihlunu ezikhulu emzimbeni wakho kwaye intliziyo yakho ibetha ngokukhawuleza.
• Ukuzolula imithambo. Le mithambo yolula imisipha yakho ukuze ube bhetyebhetye ngcono kunye noluhlu lwentshukumo kumalungu akho.
• Uqeqesho lwamandla. Le mithambo isebenza kwimisipha yakho ukuze yomelele kwaye incede ekwakheni amathambo omelele.

Kungakhathaliseki ukuba uluphi uhlobo lokuzivocavoca ekhaya olukhethileyo, zama ukuqinisekisa ukuba lubandakanya ukuzivocavoca kwiqela ngalinye lama-3.

Ukuba awukwenzi okwethutyana okanye unempilo, kuya kufuneka ubone umboneleli wakho wezempilo ngaphambi kokuba uqalise inkqubo yomthambo.

Uqeqesho lwesekethe lolunye uhlobo lwenkqubo onokuyenza ngokulula ekhaya. Kubandakanya ukwenza uqhushululu olufutshane lokuzilolonga amandla usebenzisa ubunzima bokukhanya. Utshintsha ukusuka kwelinye iqela lezihlunu uye kwelilandelayo kungekho zikhefu phakathi. Lo ngumthambo we-aerobic ofumana ukubetha kwentliziyo yakho.

Nantsi isampula yoqeqesho lwesekethe onokuyenza ekhaya. Ukuzilolonga ngobunzima, qala nge-2 ukuya kwi-5 yeepawundi (lb), okanye i-1 ukuya kwi-2.25 kg, ubunzima bezandla kunye nokongeza ubunzima njengoko usomelela. Ukuba awunawo amatye obunzima besandla, ungazenzela ngokugcwalisa iilitha zeebisi zobisi ngamanzi.

• Shushubeza. Fumana igazi lakho lihamba ngokuhamba endaweni. Yongeza ukolula okunamandla ngokuzisa idolo phezulu esifubeni sakho njengoko uhamba. Ukuzifudumeza nokuzolula izihlunu kunokunceda ukuthintela ukwenzakala okuthile. Kuya kufuneka uqhubeke nokuzifudumeza kwakho de umzimba uzive ushushu kwaye uqala ukubila.
• Izikwere zomlenze ezili-15. Ukugcina imilenze yakho ibanzi-ububanzi ngaphandle kwaye umva uthe tyaba, gobisa isinqe sakho kunye namadolo de amathanga akho afane nomgangatho. Buyela kwindawo yokuqala.
• 15 amagxalaba aphakama. Yima nkqo ngeenyawo zakho malunga nobubanzi be-hip ngaphandle. Bamba iintsimbi ezandleni zakho ngamacala akho. Exhale kwaye uphakamise iingalo zakho emacaleni akho ukuya kwinqanaba lamagxa akho. Musa ukugoba izihlahla zakho. Nciphisa kancinci.
• Imiphunga eli-15. Ukusuka kwindawo yokuma, nyathela phambili ukuya kunyawo olunye. Bendisa idolo lakho langaphambili kwaye wehlise isinqe sakho de kube ithanga lakho langaphambili liphantse lafana nomgangatho. Idolo lakho langasemva, iqatha kunye nonyawo ziya kuguqa. Zama ukugcina umqolo wakho uthe tye. Usebenzisa umlenze wakho wangaphambili, tyhala ubuyele kwindawo yokuqala. Phinda kwelinye icala.
• Iibhilikhi ezili-15 zebicep. Yima nobunzima kwisinye isandla. Gcina umqolo wakho uthe tye. Cothisa ingqiniba yakho kancinci kwaye uze nesandla sakho kunye nobunzima egxalabeni lakho zijongise phezulu iintende zakho. Gcina iingqiniba zakho emacaleni akho. Khupha kwaye uphinde kwelinye icala. Unokwenza zombini iingalo ngexesha elinye.
• I-12 ukuya kwi-15 yokuguqa ngamadolo. Qala ezandleni zakho nasemadolweni. Izandla zakho kufuneka zibe zilungile phantsi kwamagxa akho kwaye iincam zakho zomnwe zikhombe phambili. Ukugcina umzimba wakho uthe tye, gobisa iingqiniba zakho kancinci ukuze isifuba sakho siye emgangathweni. Ungavumeli umva wakho uhle. Cinezela ezingalweni zakho ukuze uzityhalele phezulu. Ukuba kunzima ukwenza phantsi, unokuma kwaye wenze i-pushups eludongeni okanye kwikhawuntara yekhitshi de ufumane amandla aneleyo okuya emgangathweni.
• Crunches ezili-15. Thetha ngomqolo iinyawo zakho zicabalele kwaye uguqe ngamadolo. Izithende zakho kufuneka zibe malunga neenyawo ukusuka kwi-butt yakho. Beka izandla zakho phambi kwesifuba sakho. Exhale, qinisa izihlunu zakho zesisu, kwaye ngokuthe ngcembe ujikeleze ukuze intloko, amagxa kunye nomqolo ongaphezulu uphume emethini. Gcina isilevu sakho sibotshelelwe kufutshane nentamo yakho kunye nomqolo ongezantsi emgangathweni. Bamba umzuzwana emva koko ukhulule.

Qala ngokwenza umjikelo o-1 wokuzilolonga. Njengoko usomelela, phinda umjikelo opheleleyo amaxesha ama-2 okanye ama-3. Ukongeza umceli mngeni ongaphezulu, yenza imizuzwana engama-30 yokutsiba iijack okanye ukuqhuba endaweni phakathi komthambo ngamnye.

Unokwenza uqeqesho lwesekethe ngayo nayiphi na imithambo oyikhethayo. Qiniseka ukuba ubetha onke amaqela aphambili emisipha. Ukuba awunabunzima, khetha umthambo osebenzisa ubunzima bomzimba wakho, njengo squats kunye ne pushups. Unokusebenzisa iibhendi zokumelana. Umbono kukuqhubeka uhamba kwaye usebenze izihlunu kwiindawo ezahlukeneyo.

Nenjongo yokwenza lo msebenzi u-2 okanye kathathu ngeveki. Qinisekisa ukuba unosuku olupheleleyo lwe-1 phakathi kweentsuku osebenza ngazo. Oku kunika izihlunu zakho ixesha lokuba uphinde uchache. Iziphumo ezingcono, kuya kufuneka usebenzise umthambo ubuncinci iiyure ezi-2 kunye nemizuzu engama-30 ngeveki.

I-American Council on Exercise (ACE) ineendlela zokuzilolonga ezidweliswe kule ndawo- www.acefitness.org/education-and-resource/lifestyle/exercise-library.

Kukwakho neencwadi ezininzi zokuzilolonga onokuzenza ekhaya. Unokufumana iividiyo zomzimba okanye iiDVD. Khetha iincwadi okanye iividiyo ezenziwe ngabantu abaneempawu zokuqina komzimba, ezinje ngokuqinisekiswa yi-ACE okanye yiAmerican College of Sports Medicine.

Fowunela umboneleli wakho ngoko nangoko ukuba unazo ezi mpawu zilandelayo ngexesha lokuzilolonga:

• Uxinzelelo okanye iintlungu esifubeni sakho, igxalaba, ingalo, okanye intamo
• Ukuziva ugula esiswini sakho
• Intlungu ebuhlungu
• Ingxaki yokuphefumla okanye ukuphefumla kancinci nokuba uyeka ukwenza umthambo
• Ubumhlophe

Ukufaneleka - ngaphakathi; Ukuzivocavoca - ngaphakathi

• Ukuphakamisa ubunzima kunye nokwehla kobunzima

Ibhunga laseMelika kwiwebhusayithi yokuzivocavoca. Iinyani ezifanelekileyo: iziseko zoqeqesho lwesekethe. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. Kufumaneka ngo-Apreli 8, 2020.

Ibhunga laseMelika kwiwebhusayithi yokuzivocavoca. Iinyani ezifanelekileyo: zizinto ezintathu yonke inkqubo yokuzilolonga ekufuneka ibe nayo. www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2627. Kufumaneka ngo-Apreli 8, 2020.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

• Ukuzivocavoca kunye nokuqina komzimba