Ukugijima kweNtaba: Izizathu ezi-5 zokuthanda ukunyuka

Umxholo

• Uphengululo lwe

Ndiyazi ukuba kuya kufuneka ndamkele ukutyeba ngelixa ndibaleka, kodwa uninzi lwamaxesha ndicinga ngokubaleka iinduli kunye nokuqengqeleka kumatshini wokunyathela ojikelezileyo kundizalisa ngokungonwabanga. Okukhona ndicinga ngayo, nangona kunjalo, kokukhona ndiqonda ukuba kufuneka ndithande iinduli - kwaye kutheni kufuneka, nawe. Nasi isizathu:

1. Uya kutshisa iikhalori ezingaphezulu. Kukho umahluko omkhulu phakathi kwetillmill ethe tyaba kwaye enye ineepesenti ezintlanu zokuthambeka- phantse ikhalori ezili-100 ngokwahluka. Ukubaleka umqansa kunokutshisa iikhalori ezinkulu, kwaye nantoni na iyanceda, ke kwixesha elizayo xa ubaleka, zama ukunyusela i-incline kwi-treadmill yakho kancinane, okanye ufumane indlela engasicaba.
2. Banceda ukunqanda ukubetheka kwe-shin. Ukubaleka kumhlaba othe tyaba okanye owehlayo kunokukwenza ukuba ube semngciphekweni wee-shin splints ngokubeka uxinzelelo kwii-shinbones zakho, kodwa ukubaleka ukunyuka kungalunciphisa uxinzelelo (qiniseka nje ukuba uyalumka xa usihla!)

Izibonelelo ezingakumbi zokubaleka kwentaba [ikhefu] emva kwekhefu. [/ Break]

1. Uya kwandisa ukunyamezela kwakho. Chitha iiveki ezimbalwa zoqeqesho lweenduli kwaye kwixesha elizayo xa uhamba kwindlela yakho eqhelekileyo, uya kumangaliswa yindlela ekulula ngayo. Qala ngokwandisa ngokuthe ngcembe ukuthambekela ekuqhubeni kwakho rhoqo emva kweeveki ezimbalwa kude kube neenduli ezixhomileyo azinakulingana neenyawo zakho ezikhawulezayo.
2. Uya kwandisa isantya sakho. Ayipheleli nje ekubalekeni unyuke intaba ilungele ukuqina kwakho, kodwa ilungile nasekwakheni izihlunu zomlenze, ezinceda ngesantya sakho. Zama eli cebiso: baleka unyuke ngokuqina okugcweleyo, imizuzwana eli-10 ngexesha, ukunceda ukwakha ukomelela komlenze.
3. Ukwehla kwenyuka kuyenza, nayo. Ukuhla okunyukayo kubandakanya i-abs yakho esezantsi kwaye kusebenza iiquads zakho. Gcina ifom efanelekileyo ngezi ngcebiso zokugijima ngokuchanekileyo ukwehla.

Ukulungele ukuqala? Funda ezi ngcebiso malunga nendlela yokuwela uloliwe kwaye ngokuthe ngcembe uzenze ezi nduli ngexesha lokubaleka kwakho. Kwaye qiniseka ukuba ubaleka ngokuchanekileyo ukuthintela ukwenzakala ngokulandela ezi ngcebiso zefom efanelekileyo yokunyuka.

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