Ukuqina kweQela ayisiyonto yakho? Oku kunokucacisa ukuba kutheni

Umxholo

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Abantu abaninzi bathanda amandla aphezulu eZumba. Abanye banqwenela ubunzulu beklasi yeSpinning kwigumbi elimnyama kunye nomculo ongxolayo. Kodwa kwabanye, kulungile, abayonwabisi nayiphi na ngayo-Umdaniso weCardio? Nah. Ukujikeleza ibhayisekile kangangeyure? Akho ndlela yimbi. HIIT kwigumbi elizele zizidumbu? Ha! Ukuba ungomnye wabo bantu, awuwedwa. Kodwa yintoni malunga neeklasi zokomelela kweqela ezinokukwenza uzive ungakhululekanga, emaphethelweni, okanye mhlawumbi ukruqukile?

Okokuqala, okucacileyo: "Abantu abagqithisileyo bathanda ukukhetha ukwenza imithambo kwiindawo ezihlala amaqela," utshilo uHeather Hausenblas, Ph.D., unjingalwazi we-kinesiology kwiYunivesithi yaseJacksonville eFlorida. Kwelinye icala, okuchaseneyo kubonakala kuyinyaniso kwabo baqalayo ukuziqhelanisa nabo, abakhetha ukuzilolonga bekwikhaya labo.

Ngelixa kungakhethi bodwa ukuba uyaphuma okanye ugcinwe ngakumbi, ukuzithemba kunye nomzimba womzimba zihlala zidlala kwiimvakalelo zakho malunga neeklasi zeqela ngokunjalo. I-Hausenblas iphawula ukuba abantu abangonwabanga ngemizimba yabo banokufumanisa ukuba indawo yeqela iyakwandisa ukuxhalaba kwabo, ichaza ukuba nabafundisi bezempilo, ocinga ukuba baya kufaneleka kwaye banciphise, banokuboyikisa abafundi. Ke, hayi, ayisiyiyo intombazana ephethe ipakethi emithandathu kwibra yezemidlalo.

Ke ngeli lixa kucacile ukuba ezi ngcinga zingalunganga zingenza ntoni kukuzithemba kwakho-akukho nto ilungileyo, intombazana-inyanzele ukuba uthathe ezi klasi kuba zisefashonini, okanye kuba ucinga ukuba ulungile. kucingelwa ukusebenza ngale ndlela, ayikokudlala nje ngentloko yakho. Kuyadida kunye neziphumo zakho zokuzilolonga. (Ndingasathethi ke ukuba uhamba kakhulu eklasini usenokuzenzakalisa. Bona: Iindlela ezi-3 zokuNqanda Ukwenzakala kwiiKlasi zeQela lokuQinisekisa.)

Ngaba uzifihle ngasemva kwegumbi? Ubheja oko kunokwenzakalisa umthambo wakho. U-Hausenblas uthi ukuthatha inxaxheba kwezi klasi xa ungonwabanga okanye ungazithembi kunokubangela ukwehla kwenkuthazo. Ukuba ujonga inkuthazo njengobunzulu, ke ukunqongophala kwenkuthazo kuthetha ukuba akunakufane kwenzeke ukuba usebenze nzima kwaye unike iklasi konke onako. "Ngamanye amazwi, bajonge ngenene ukuba iklasi iphelile," utshilo.

Uphando malunga nokuzilolonga kunye nenkuthazo ifumanise ukuba nangona abo ufunda nabo bakukhuthaza ukuba usebenze nzima, oko akuthethi ukuba wonwabile. Ababhali bephepha elipapashwe kwi Ukujongwa kweNzululwazi yezeengqondo uxele ukuba "abantu badla ngokuzithelekisa nabanye abafane kakhulu nabo," nto leyo eyonyusa isimilo sokhuphiswano, kwaye idale nokhuphiswano. (Ke ngaba ukhuphiswano lusemthethweni? ) okanye baninzi kakhulu abadlali "abafanayo" egumbini (jonga kubo bonke abo bafazi benza "ngcono" eklasini)? Olu phando lucebisa ukuba uya kuwubona umsebenzi okhoyo (nokuba yeyiphi na iklasi yokuzilolonga oyithathayo) njengongabalulekanga kangako (isizathu esilahlekileyo) kwaye ulahlekelwe ngumdla (sebenza kancinci).

Ngayo yonke loo nto ithethwayo, ukuba uyinyani funa ukonwabela iiklasi zempilo yeqela kwaye ufumane okuninzi kuzo, wena unako tshintsha indlela oziva ngayo. Konke kuza ekuqondeni. U-Hausenblas uthi abantu abaninzi banengqondo yokuba wonke umntu osegumbini ujonge wena, xa enyanisweni, akunjalo kwaphela. U-Cate Gutter, umqeqeshi wobuqu oqinisekisiweyo we-NASM, ufundise iiklasi ze-aerobic zeqela ezifana ne-Zumba, kunye neeseshoni zoqeqesho zomntu ngamnye, kwaye ngoko uye wazibonela amandla kwigumbi. Ubeka nawaphi na amathandabuzo ukuba aphumle, esithi, "Abantu abaninzi bagxile kwindlela abaqhuba ngayo kwaye bajonge umhlohli. ifom. "

Ukujonga nzulu ukuba kutheni usebenza kwindawo yokuqala kunokuba luncedo ukonyusa inkuthazo yakho kwaye ke iziphumo zakho, nokuba kukwiklasi yeqela, usebenza wedwa kwindawo yokuzivocavoca, okanye ukubila ekhaya.

Olunye uphononongo luka-2002 olupapashwe kwiJenali yezeMidlalo yokuZiphatha yafumanisa ukuba abasetyhini abakwiiklasi zokudanisa i-aerobic ababejolise ekuphuhliseni izakhono zabo-oko kuthetha ukuba injongo yabo yayikukungcono ngokwabo, hayi eyona ibalaseleyo eklasini okanye engcono kunomntu osecaleni kwakhe. bona-babebandakanyeka ngakumbi kuloluya hlobo lokuzilolonga. Banandipha iklasi ngaphezu kokuba bebexakeke kakhulu ngokuzithelekisa nabo bonke abanye kwigumbi.

Olu hlobo lokukhuthaza olukuvumela ukuba wonwabe, usebenze nzima, kwaye ubone iziphumo nokuba ukwigumbi eligcwele iimodeli ezingama-20 kunye neembaleki okanye kumatshini weyoga kwigumbi lakho lokuhlala.

Enye into ebaluleke kakhulu ukuba uyikhumbule: Awunyanzelekanga ukuba uthande iiklasi zokomelela komzimba. Siyazi, iyothusa. Ukuba ukhe wazama ukutshintsha isimo sakho sengqondo kunye nelizwi elingaphakathi kunye nezikhuthazi, kunye nawe nangoku sukuzonwabela iiklasi zeqela, emva koko ungazinyanzeli. Zininzi ke ezinye iindlela zokusebenza. UGutter uthi ngaphandle kokuthandwa okunyukayo kweeklasi zokuqina kweqela (kunye nokubanakho ukukhuthaza ngokhuphiswano), ukholelwa ukuba "iziphumo ezinkulu zifezekiswa ngokukhawuleza kwaye ngokubaluleke ngakumbi ngoqeqesho lomntu." Uyabhengeza oku ukuba nomntu ongenako ukwenza ngokwezifiso ukusebenza kwakho kuphela kodwa akubambe noxanduva lokubonisa kunye nokuqhubela phambili ukufikelela kwiinjongo zakho. Ukuba uqeqesho lobuqu alunakwenzeka kuwe ($$$), iGutter iphawula ukuba ungafumana iziphumo ezifanayo-ngena kwindawo kwaye ugxile kwinto enye ngaphandle kwakho, ifom yakho, kunye nenkqubela-phambili yakho-ukusuka kwimithambo uwedwa ngokunjalo. "Ndiyaluthanda uchulumanco kunye nobuqabane beeklasi zokuzilolonga, kodwa ndiyazi kananjalo ukuba kwiinjongo zam, kufuneka ndichithe ixesha ejimini ndisebenza kwisicwangciso sam somzimba esifanelekileyo," utshilo, kwaye nawe kufuneka wenze njalo. (Fumana amaqhinga asixhenxe ukuze uzityhale xa usenza umthambo wedwa.)

Xa kufikwa kuyo, akukho "umthambo omnye olingana nayo yonke" ifomula. Uninzi lwabantu lufumanisa ukuba bonwabile xa besenza into abayithandayo. Ke, qhubeka kwaye uzame zonke iiklasi zokuqina ezingama-20 kwindawo yakho yokuzivocavoca, okanye ungaze ubuyele kwenye kwakhona-suka uhambe!

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