Kutheni wonke umntu wasetyhini kufuneka ongeze ubuGcisa boMlo kuLwalamano lwaKhe rhoqo

Umxholo

• 1. I-cardio enqunywe ngasentla.
• 2. Uya kukrola i-abs eyomeleleyo kunye nemilenze ebhityileyo.
• 3. Kukho ibhonasi enkulu yengqondo.
• Ubugcisa obudumileyo beMfazwe
• Uphengululo lwe

Ngoqeqesho oluninzi lwekarati kunokuba unokulubiza, kuya kufuneka kubekho oluhambelana nesantya sakho. Kwaye akufuneki uye kwi-dojo ukuze ufumane incasa: Amakhonkco e-Gym afana ne-Crunch kunye neGym yeGold's ingxelo yokuba iiklasi zabo ze-karate ezixubileyo-i-UrbanKicks Ass kunye ne-BodyCombat, ngokulandelanayo-zikhula ngokukhawuleza, kunye neebhokisi ezifana ne-CrossFit Outbreak eNew York. IsiXeko sinikezela ngeMuay Thai ukuxhasa ii-WODs zakho. (Ezi celebs zizobugcisa bemfazwe.) "Ubugcisa bokulwa buya kukunceda ufunde iindlela ezintsha ezinamandla zokusebenzisa umzimba wakho," utshilo uDan Roberts, intloko yeQela loQeqesho lweQela laseDan Roberts kwisiXeko saseNew York naseLondon, esihlala sibandakanya uMuay Thai, i-kung fu, kunye nomdlalo wamanqindi kwiiseshoni zakhe nabathengi. "Kwaye, imidlalo yokulwa yinto entle yokusebenza komzimba wonke." Yiyo le nto uya kufuna isiqwenga sesenzo.

1. I-cardio enqunywe ngasentla.

Lindela ukuvuza umbilo xa ubetha ibhegi enzima okanye uqukuqela umlo we-combos-kodwa ixesha liya kuhamba. Ukuhamba rhoqo, utshilo uRoberts. "Ulahleka ngokwakho kuyo." Kwaye ukudibanisa kumatshini yindlela ephantsi yokufikelela kubunzulu obuphezulu. (Zama le yoga Capoeira ukuzilolonga.)

"Ubugcisa bokulwa busebenzisa zonke iindiza zokuhamba kunye neendlela ezininzi zokuhamba, ezilungele ukuthintela ukulimala," kuchaza umqeqeshi u-Erin Gregory, umphathi wezophuhliso lwesizwe kwiGym yeGold.

2. Uya kukrola i-abs eyomeleleyo kunye nemilenze ebhityileyo.

Awunqunqi kwaye ubetha ngengalo zakho. "Amandla e-punch avela kumbindi," utshilo uGregory. "Ukwafuna amandla angundoqo okuzinzisa umzimba wakho xa ukhaba; kungenjalo uya kuwa."

Okwangoku, imilenze yakho iyazuza kuyo yonke into yokukhaba: Ukudubula ukukhaba kuthatha imisipha emininzi, kuquka i-glutes, i-hamstrings, amathole, kunye nezihlunu ezahlukeneyo zokuzinzisa. (Lo msebenzi unzima we-dumbbell uya kutshisa izihlunu zomlenze wakho ngeyona ndlela ingcono.)

3. Kukho ibhonasi enkulu yengqondo.

"Ubugcisa bokulwa buninzi malunga nokwakha isimilo njengokufunda ukulwa," utshilo uRoberts. "Bomeleza ukuthobeka, uqeqesho kunye nembeko." Ezo zilungileyo ziguqulela kwezinye iindawo zobomi bakho, njengokukhuthaza ubudlelwane obuqinileyo. Njengoko uRoberts esitsho, "Iinzuzo zingaphaya kobuhle."

Ubugcisa obudumileyo beMfazwe

Ikarati kunye ne-kung fu zifumana i-buzz eninzi, kodwa kukho iitoni zobugcisa bokulwa onokukhetha kuzo, kuquka ezi. Jonga iDojos.info yesikolo sendawo esijolise kuqeqesho olukhethileyo.

• Muay Thai Umdlalo wesizwe waseThailand, osebenzisa amanqindi, ingqiniba, amadolo, nokunye. (Funda ngakumbi ngale ndlela inzima yobugcisa bemfazwe.)
• Jujitsu Ekuqaleni yayivela eJapan, ijolise ekubambeni ngokutswina kunye nokutshixa ngokudibeneyo.
• Tae Kwon Do I-karate yaseKorea eyaziwa ngokugxininisa ekukhatyweni.
• Krav Maga Iphuhliselwe umkhosi wase-Israel, igxile kwizakhono zokuzikhusela ezisebenzayo, njengokusebenzisa ingqiniba kunye namadolo ngokuchasene nomchasi wakho.

Uphengululo lwe