Ungaphucula njani ekuHambeni ngaphambi kokuba ubethe umzila

Umxholo

• 1. Yakha amandla omzimba asezantsi
• Ukuzilolonga okuhlanganisiweyo kwemilenze
  
• 2. Ukuphucula ukunyamezela kwentliziyo
• 3. Hlala ubhetyebhetye
• Umzobo wesine
• Idolo esifubeni
• Ekuseni
• Ukuma kolwesine i-quad
• Ukolula imbaleki

Ukuhamba ngeenyawo kunokuba ngumceli mngeni omangalisayo, ngakumbi kwezo zingasetyenziswanga kuqeqesho lomzimba. Yongeza kubushushu obugqithisileyo kweli hlotyana lizise kwiindawo ezininzi zelizwe, kwaye abahamba intaba abangenamava banokuzifumana bebuhlungu kwaye bephefumla ngokukhawuleza kunokuba bekulindelwe.

Umhambi odiniweyo edinwe angaba semngciphekweni wokuphelelwa ngamanzi emzimbeni, ukutyibilika, okanye ukuwa-kwaye into yokugqibela oyifunayo kukuxinana entabeni kwaye ungakwazi ukubuyela ezantsi.

Nokuba uceba kuphela ukunyuka okulula okanye okumodareyitha, okanye ukuhamba intaba xa kupholile ekwindla, usenokuxhamla kuqeqesho lokunyuka intaba. Uyakuhamba ngcono unyuke usihla entabeni, kunye nezihlunu zakho ziya kuziva ziphelelwe ngamandla emva koko.

Nokuba unohambo olukhulu oluzayo okanye ucwangcisa ukubetha iintaba ukonwabela amagqabi awileyo, sibandakanye ezona ndlela zilungileyo zokuqeqesha ukunyuka intaba. Nazi iinjongo ezintathu eziphambili zokomelela komzimba ukuba ufuna ukuba ngcono xa uhamba intaba:

1. Yakha amandla omzimba asezantsi

Njengoko ungalindela, imilenze yakho zezona zihlunu zibalulekileyo ukwakha kunye nokomeleza ukuba ufuna ukuba ngumhambi ngcono. Iimpawu zakho, i-quads, i-hamstrings, kunye namathole zezona zinto ziphambili zamaqela emisipha yomlenze. Xa uqeqesha imisipha yakho yomlenze, gxila kwimithambo ehlanganisiweyo. Nazi ezinye zezona zilungileyo:

Ukuzilolonga okuhlanganisiweyo kwemilenze

• squats
• imiphunga
• cofa umlenze

Ukuzivocavoca kwecompound kufanelekile kuba basebenza izihlunu ezininzi kunye namaqela eetoni kwisindululo esinye. Ngcono nangakumbi, bathambekele ekulingiseni ezona ntshukumo uzenzayo ngelixa uhamba intaba, njengokuphamba phambili ngomlenze wakho okanye ukuhlala phantsi ukunqanda into. Nokuba into elula njengokutshintsha kokuthambekela iphethwe ngcono yimisipha yomlenze eyomeleleyo, ke olu hlobo loqeqesho luluncedo ngakumbi ukuba unyuka ikhosi.

Ukuba uziva uphezulu kuyo, ungabandakanya imithambo yokuzahlula njengokwandiswa kwemilenze kunye nokukhaba, kodwa ezi mithambo zintathu zilapha ngasentla ziyinyani yonke into oyifunayo ukunceda ukwakha umzimba onamandla ongezantsi- ngakumbi squats. Unokwenza ii-squats zibe ngumceli mngeni ngakumbi ngokongeza ubunzima, njengebharki ehlala emagxeni akho, ebizwa ngokuba yi-back squat.

U-Ally McKinney, umphathi wempilo yesithili eGold's Gym e-Austin uthi: "I-back squats yindlela entle yokunyusa amandla omlenze [wokuhamba intaba]. “Iqela elisemva linyanzela iqela lethu le-quad kunye neqela elinobuqaqawuli ukuba lisebenze kwaye lifumane yonke imicu yezihlunu. Umkhondo uhlala uzisa isimanga. Ukuba womelele… uzokwazi ukujongana nezinto ezininzi ezimangazayo xa usenyuka okanye usihla ngokuhla. "

2. Ukuphucula ukunyamezela kwentliziyo

Ukunyuka kuyithuba lokuhlaziya ngokwengqondo kunye nokuphumla ukusuka kubusuku bemihla ngemihla ngelixa uxabisa ngaphandle. Kodwa kwimizimba yethu, kukuzivocavoca kwentliziyo, njengokuqubha, ukudanisa, ukudlala ibhola yevoli, okanye ukuhamba ngenja yakho (ekwabizwa ngokuba ngumsebenzi we-aerobic).

Ukuba ufuna ukuba bhetele ekuhambeni intaba - okanye nayiphi na enye i-cardio - kuya kufuneka uphucule unyamezelo lwakho.

I-American Heart Association icebisa ubuncinci bemizuzu eyi-150 yokumodareyitha ukuya kuzilolonga ngamandla ngeveki, okanye isiqingatha seyure iintsuku ezintlanu ngeveki.

Ukuba awukabikho kwelo nqanaba, sebenzela ukukhulisa imikhwa yakho yokomelela komzimba de ube. Ukusuka apho, yonyusa kancinci inani lomthambo owenzayo ngokwandisa ixesha okanye ukunyusa amandla.

Umzekelo, ukuba umsebenzi wakho wangaphambili we-cardio uhamba kwi-treadmill imizuzu engama-20, unokongeza ukuthambekela kwimizuzu eyi-10 yokugqibela, okanye uhambe nje imizuzu engama-25. Ukuzicel 'umngeni kuya kutyhala imida yakho kwaye kukuncede uhlale ixesha elide kwindlela.

Zama ukudibanisa intaba yokwenyani yokwenyani ekusebenzeni kwentliziyo yakho ngendlela enokwenzeka. Oku kuya kukunceda ufumane amava kunye nolwazi lobuchwephesha kwiindlela, kodwa ukunyuka intaba kukodwa kubalulekile njengesixhobo soqeqesho lokunyamezela.

Uphononongo olupapashwe kwiJenali yoLonwabo lwangaphandle, iMfundo, kunye neNkokeli lubonisa ukuba nohambo lokuhamba ngokukhululekileyo lwanele ukuzisa ukuphucuka komzimba kwinkqubo yakho yentliziyo.

3. Hlala ubhetyebhetye

Ukolula akubalulekanga nje ukufudumeza izihlunu ngaphambi komsebenzi onzima, kodwa ukuphucula ukubuyisela kunye nokugcina impilo yemisipha. Ngokwe-Harvard Health Letter, ukuguquguquka kugcina uluhlu lokuhamba kwaye kugcina izihlunu zide. Ngaphandle kokuzolula okwaneleyo, izihlunu ziba mfutshane kwaye ziqinile, ezichaphazela kakubi ukusebenza kwaye zinokukhokelela kwintlungu kumalungu nakwimisipha yokuqina.

Olona lwalathiso lubalaseleyo lwabakhenkethi zezona zibandakanya izihlunu ezisetyenziswa kakhulu ekuhambeni intaba: imilenze kunye nesinqe. Ukolula kubaluleke ngakumbi ukuba uchitha ixesha elininzi uhleli yonke imihla, kuba oku kunokubangela ukuqina kwimithambo yakho, i-hip flexors, kunye nezihlunu zemisipha.

Nazi ezintlanu zezona ndawo zolungileyo zokuhamba intaba:

Umzobo wesine

1. Qala ukusuka kwindawo yokuma okanye ulele phantsi emqolo.
2. Gobela umlenze omnye, uwawele ukuze unyawo lwakho luphumle ngaphezulu kwedolo lakho komnye umlenze.
3. Emva koko tsala ngobunono loo dolo ulibuyisele esifubeni sakho ngokutyhalela esinqeni umva (ukuba umile) okanye ulitsale ngeengalo zakho (ukuba emhlabeni).
4. Phinda amadolo omabini.

Idolo esifubeni

1. Ngelixa ulele uthe tyaba emqolo, tsala idolo phezulu kwaye udibane ngesifuba sakho de ube uziva wolule kwi-glute yakho kunye ne-hip.
2. Gcina umqolo wakho osezantsi ubhekise emhlabeni.
3. Phinda yomibini imilenze.

Ekuseni

1. Ukuqala ukusuka kwindawo yokuma, gcina imilenze yakho ithe nkqo ngelixa utyhalela umva wakho ngasemva ngokugoba ngelixa ubethelela esinqeni.
2. Qhubeka ugoba de ube uziva imisipha yakho iqina.

Ukuma kolwesine i-quad

1. Ngelixa umileyo, jika umlenze omnye emadolweni. Bamba unyawo lwakho ngesinye isandla, kwaye ulitsalele ngasemva kwakho de uzive utsala i-quadricep yakho.
2. Bamba into ngesandla sakho esinye ukuze uzinze xa kufuneka njalo.
3. Phinda zombini iinyawo.

Ukolula imbaleki

1. Ukugcina amathole akho eguquguqukayo, yima malunga nonyawo kude nodonga, kwaye ubeke umlenze omnye ngasemva.
2. Gcina iinyawo zombini zisibeke emhlabeni lo gama uncika umzimba wakho eludongeni de uve ithole lisolula.
3. Sebenzisa izandla zakho ukuqinisa eludongeni.
4. Phinda ngomlenze ngamnye.

Nokuba ukunyuka kwabaqalayo kunokuba nzima. Kodwa ukuhamba kwindalo yinto eyayisenziwa ngabantu kangangezigidi zeminyaka- umzimba wakho wakhelwe yona!

Ukuba uqinisa imisipha yakho yomlenze, sebenza kwi-cardio yakho, kwaye uqiniseke ukuba wolule ngelixa ubetha rhoqo iindlela zokuziqhelanisa nobuchule bakho, uya kuzifumana uphucula ngokukhawuleza njengomhambi.

Ungalibali ukuhambisa amanzi ngokufanelekileyo ngaphambi kokunyuka kwakho, kwaye uzise amanzi amaninzi kunye nokutya okulula kunye nawe. Ukunyuka intaba!

URaj Chander ngumcebisi kunye nomlobi ozimeleyo ojolise kwintengiso yedijithali, impilo kunye nemidlalo. Unceda amashishini ukuba acwangcise, enze, kwaye ahambise umxholo ovelisa isikhokelo. URaj uhlala eWashington, D.C., indawo apho ayonwabela khona i-basketball kunye namandla oqeqesho ngexesha lakhe lasimahla. Mlandele kwi-Twitter.