Ezona zi-7 zoMsebenzi oBalaseleyo womdlalo wamanqindi

Umxholo

• Kubaqalayo
• Ngengxowa
• Ukwehla kobunzima
• Ye Cardio
• Ngezisindo
• Ukomelela
• Ngomsebenzi weenyawo
• Izibonelelo ngokubanzi
• Uza kuthetha nini nengcali yokomelela komzimba
• Ejimini
• Umgca wezantsi

Xa ucinezelwe ixesha emzimbeni wakho, amanqindi anokubonelela ngesisombululo.

Le misebenzi yokupompa intliziyo ayitshisi kuphela iikhalori ezininzi kwaye ikuncede ufezekise iiyure ezingama-2.5 zokuzilolonga ngeveki. Uyakufumana izibonelelo zoqeqesho lokuqina, kuxhomekeke kwinkqubo yakho ethile.

Ukusebenza komdlalo wamanqindi kunokwenziwa kunye okanye ngaphandle kwebhegi, kwaye banokubandakanya iintsimbi zasimahla kunye nezinye izixhobo.

Inkqubo yomdlalo wamanqindi ingaphezulu kwento oyibonayo kumdlalo kamabonwakude. Ngelixa kusekwe kwimibutho ephefumlelweyo yobugcisa bemfazwe, umahluko kulo msebenzi unganikezela ngemiceli mngeni kuwo onke amanqanaba omzimba.

Apha ngezantsi kukho eyona midlalo mihle yamanqindi yokuthatha inxaxheba ekuzilolongeni.

Kubaqalayo

Umsebenzi osisiseko wamanqindi ubandakanya indibaniselwano yeenqindi kunye nokukhaba okwenziwe ngesantya esikhawulezayo. Kodwa okokuqala, kuya kufuneka ufunde ezi ntshukumo kwaye ufumane ukuxhonywa kweendlela ezifanelekileyo ngaphambi kokuba uthathe isantya kunye nonyamezelo.

Jonga le vidiyo ingentla kwiingcebiso kunye nobuchule bomdlalo wamanqindi wabaqalayo.

Ezinye zeentshukumo ezisisiseko zomdlalo wamanqindi wokufunda zibandakanya:

• jabs
• iminqamlezo
• oonobumba
• amagwegwe
• Indlu ejikelezayo iyakhaba
• ukukhaba phambili
• icala lokukhaba

Njengoko ufumana ezi ntshukumo phantsi, ungakha indlela yakho ukuya kwindibaniselwano eya kuthi isebenze isiseko sakho ngokujija ngakunye, okufana neehaksi ezibini, izikhewu zomnqamlezo, kunye nokukhaba ecaleni kwejab.

Ngengxowa

Wakuba ufumene amanqindi angundoqo esihla, usenokucinga ngokufumana ibhegi yekhaya lakho, okanye mhlawumbi ujoyine iklasi kwindawo yakho yokuzivocavoca esebenzisa iingxowa ezahlukeneyo zokubetha nokukhaba.

Ukongeza ibhegi okanye ezimbini kumdlalo wakho wamanqindi wongeza ukuxhathisa, ukunceda utshise iikhalori ezingaphezulu. Uyakomeleza izihlunu zakho, nazo.

Jonga le vidiyo ingentla ukuba unomdla wokubona ukuba ukuzilolonga kwamanqindi kunye neengxowa kujongeka kanjani.

Ukwehla kobunzima

Ngomndilili oqikelelweyo wama-350 ukuya kuma-450 eekhalori ezitshisiweyo ngeyure, umdlalo wamanqindi we-cardio unokongeza kakhulu kwisicwangciso sakho sokulahleka kobunzima.

Kuba kuthatha iikhalori ezingama-3 500 ukuphulukana nekhilogram enye, kufuneka utshise ii-calories ezingama-500 ukuya kwezi-1 000 ngosuku ngokutya nangokuzilolonga ukuze uphulukane neephawundi ezimbini ezicetyiswayo veki nganye.

Ukwenza umdlalo wamanqindi amaxesha ambalwa ngeveki kunokukunceda ukufezekisa le njongo.

Ukuba uthwele ubunzima obongezelelekileyo, unokulumka ngokusebenza ngaphandle ngenxa yoxinzelelo lokuzilolonga olunokubeka amadolo akho.

Nangona kunjalo, kusenokwenzeka ukuba ufumane umdlalo omnandi wamanqindi ngokukhuselekileyo ukuze unciphise umzimba kwaye ugcine ukuzilolonga kwakho kunefuthe eliphantsi. Oku kunokubandakanya ukukhaba okungaphantsi, ukuhamba kancinci kwe-jab-cross, kunye nokunye.

Jonga le vidiyo ingasentla ukuze uqalise.

Ye Cardio

Eyona misebenzi mihle yomdlalo wamanqindi ejolise ngqo kwi-cardio iza ngohlobo lwe-kickboxing ye-cardio ephezulu kakhulu. Uya kufunda ngeendlela ezifanayo ezisisiseko somdlalo wamanqindi, ezinje ngejabs kunye nendlu ejikelezayo yokukhaba, kodwa iindlela zecardio zihlala zikhawuleza.

Unokuba nexesha elifutshane lokuphumla "okusebenzayo" phakathi kweesekethe, kodwa kulindeleke ukuba usebenze nzima kakhulu xa isekethe iqala ukubuyela umva ukuze izinga lokubetha kwentliziyo yakho lihlale kwinqanaba elinamandla.

I-Cardio kickboxing inokunikezelwa kunye okanye ngaphandle kweebhegi kwindawo yokuzivocavoca. Ungayijonga kwakhona le midlalo yasekhaya ye-cardio kickboxing kwividiyo engentla.

Ngezisindo

Njengoko uqhele ngakumbi kumdlalo wamanqindi kwaye ulungele omnye umceli mngeni, cinga ngokongeza ubunzima ekuzilolongeni kwakho.

Ungasebenzisa iidumbbells ezikhanyayo zejabs kunye neminqamlezo. Olunye ukhetho lubandakanya ukwenza imithambo enesisindo ngexesha lokuphumla, njengokugcwala ngee-dumbbells, i-kettlebell swings, kunye neebicep curls ezisisiseko.

Ukusebenza komdlalo wamanqindi onesisindo kunika amathuba okwakha amandla ngaphandle kokwenza uqeqesho olupheleleyo olwahlukileyo kwinkqubo yakho ye-cardio. Cinga ukongeza kuqeqesho olufana nolu lungentla.

Ukomelela

Ukulungiselela imeko yemisipha kunye nethambo, ingcebiso ngokubanzi kubantu abadala kukwenza uqeqesho lwamandla amaxesha amabini ngeveki okanye nangaphezulu. Ngaphandle kokusetyenziswa kobunzima kwiindlela zamanqindi, ungagxila kwimisebenzi yesisindo somzimba kunye neengxowa ezinobunzima kuqeqesho lwakho.

Iipunch kunye nokukhaba engxoweni nako kusebenza ngakumbi ekwakheni amandla xa kuthelekiswa nokwenza njalo emoyeni. Ingxowa inikezela ngakumbi ukuxhathisa. Qiniseka ukuba usebenzisa ukusonga izandla ukukhusela izihlahla zakho kunye nokusebenzisa iigloves zomdlalo wamanqindi ezifanelekileyo.

Ukuqiniswa komdlalo wamanqindi kunokubandakanya umthambo womzimba, njengeeplanga kunye ne-pushups. Jonga ividiyo yemizuzu engama-20 apha ngasentla ukuze ufumane amandla okwakha amandla kumdlalo wamanqindi oya kuthi ubile.

Ngomsebenzi weenyawo

Ukuhamba ngenqindi emanqindini kubandakanya ukuhamba rhoqo ngexesha lokuhamba kwakho naphakathi kweesekethe zakho. Ukuhamba ngeenyawo kwindlela yokwenza umthambo kwakha ukukhawuleza kunye nesantya, kunokukunceda kwezinye izinto ngaphandle kokuzilolonga, njengokuhamba kunye nokubaleka.

Isimo sakho esisisiseko kumdlalo wamanqindi ukwimo “yebhokisi”, elinganisa ukuba ubuya kuma njani ukuma kwakho ukuba ubukwindandatho yamanqindi yokwenene. Kukwabalulekile ukuba ufunde iziseko zomdlalo wamanqindi ofanelekileyo ukuze usebenze izihlunu zakho ezingundoqo ngayo yonke inqindi kunye nokukhaba, endaweni yomqolo wakho.

Ukwaphuka ngokupheleleyo okwenziwayo kunye nokungazenzi kwimidlalo yakho yamanqindi, jonga ividiyo yokufundisa engentla.

Izibonelelo ngokubanzi

Umdlalo wamanqindi uthetha okungaphezulu kokuzama ukubetha okanye ukukhaba iibhegi. Nalu ulwahlulo lwezona zibonelelo zibalulekileyo zokuzilolonga rhoqo:

• iphucula impilo ye-cardiovascular (aerobic)
• yehlisa uxinzelelo lwegazi
• kuphucula umgangatho wokulala
• yakha amandla
• yandisa amandla
• Unceda ukomeleza amathambo
• Inceda ukunciphisa uxinzelelo kunye noxinzelelo
• kunciphisa iimpawu zokudakumba
• kunceda ukunciphisa umzimba kwaye ugcine

Uza kuthetha nini nengcali yokomelela komzimba

Umdlalo wamanqindi unokuba ngumkhwa osebenzayo onokuthi uvelise iziphumo ezikhawulezileyo, kodwa ayibobulumko ukutsiba ungene kulolongelo lomthambo ophezulu ngaphandle kokuhla kuqala. Unokufumana iintlobo ngeentlobo zeevidiyo oza kuzijonga ekhaya ezikubonisa indlela elungileyo yokwenza ukukhaba kunye neemboniselo.

Ukolula iingalo nemilenze yakho kungakhokelela ekonzakaleni. Uya kufunda kwakhona indlela yokuqinisa ngokufanelekileyo izihlunu zakho ezingundoqo ukuze ukhusele umqolo wakho. Jonga le vidiyo ngezinye zezona mpazamo zixhaphakileyo kumdlalo wamanqindi:

Ejimini

Ukuba unokufikelela kwindawo yokuzivocavoca okanye umqeqeshi, unokucinga ngokuthatha iklasi esesikweni okanye iseshoni nganye-nganye.

Qiniseka ukuba usebenza ngesantya sakho - ungaziva unyanzelekile ukuba abanye bakhaba phezulu okanye basebenzise ubunzima. Ufuna ukusebenza ngendlela yakho de ube womelele ukuze ukwenzakala kungakushiyi ecaleni.

Kwakhona, qiniseka ukuba uthethe nogqirha wakho ukuba umtsha ekwenzeni umthambo. Unokufuna kwakhona ukufumana oku kulungileyo kugqirha wakho ukuba unokonzakala kutshanje, iingxaki zomqolo, okanye isifo sentliziyo.

Umgca wezantsi

Ngenxa yesibonelelo sayo sentliziyo kunye noqeqesho lokuqina, imithambo yamanqindi iluncedo ekwakheni izihlunu, ukwehla kobunzima, kunye nemeko yentliziyo ebanzi. Ukuba umtsha kumdlalo wamanqindi (kunye nokuzilolonga ngokubanzi), licebo elihle ukuthetha nogqirha wakho ngaphambi kokuqala inkqubo yokuzilolonga.

Nokuba ukhetha yiphi inkqubo yomdlalo wamanqindi, qiniseka ukuba uziqhelanisa nokunyakaza ngokuthe ngcembe ekuqaleni ngaphambi kokuba usebenze ngendlela engapheliyo. Ngale ndlela, uya kufumana uninzi lokuzilolonga ngelixa uthintela ukwenzakala.

Qiniseka ukuba uzifudumeza ngokufanelekileyo ubuncinci imizuzu emihlanu ngaphambi kwexesha, kwaye uvumele umzimba wakho ukuba uphole emva kwento nganye yomdlalo wamanqindi.