Izibonelelo ezisixhenxe eziphambili zeMuay Thai

Umxholo

• Izibonelelo zezeMpilo zeMuay Thai
• 1. Ukuphucula umgca womzimba
• 2. Ukuphucula ukufaneleka
• 3. Yomeleza kwaye uyenze ithoni imisipha yakho
• 4.Yandisa ukuqina
• 5. Ukwehla kobunzima
• 6. Ukuphucula ukuzithemba
• 7. Qeqesha ingqondo nomzimba
• Zingaphi iikhalori ozitshisayo ngeklasi nganye

I-Muay Thai, okanye umdlalo wamanqindi wase-Thai, bubugcisa bemfazwe obaziwa ngokuba "bubugcisa beengalo ezisibhozo", njengoko busebenzisa ngobuchule imimandla esi-8 yomzimba: amanqindi amabini, iingqiniba ezimbini, amadolo amabini, ukongeza kwimikhono emibini kunye iinyawo. Ngokwimbali ye-Muay Thai, lo mdlalo wenziwa ngabakwaThais ukuzikhusela kwiimfazwe kwaye ujonge ukukhubekisa umdlali welinye iqela esebenzisa izithonga ezijolise kuzo, ezinje ngeenqindi, ukubetha ngeenyawo, amadolo okanye iingqiniba.

I-Muay Thai ngumdlalo onamandla okhuthaza ukuphuculwa kwemeko yomzimba, ukongeza ekuqiniseni ukomeleza izihlunu, ukwandisa ukomelela kunye nokukhuthaza ukusebenza kakuhle kwentliziyo. Kungenxa yokuba iiklasi zihlala phakathi kwemizuzu engama-60 ukuya kwengama-90 kwaye zibandakanya iindlela ezahlukeneyo zokubetha kunye nokunye ukwenza umthambo, njengokubaleka, ukunyusa, ukuhlala phantsi okanye ukutsiba intambo, umzekelo.

Njengomdlalo obandakanya ukunxibelelana ngqo nomchasi, kubalulekile ukuba ubonane nogqirha ngaphambi kokuba uqalise ukuziqhelanisa, ukongeza ekusebenziseni izixhobo ezifanelekileyo, ezinjengeebhulukhwe ezimfutshane, iiglavu, ii-bandage, ii-shin guards kunye ne-mouth guard.

Izibonelelo zezeMpilo zeMuay Thai

1. Ukuphucula umgca womzimba

Iiklasi zinamandla kwaye izihlunu zisebenza kakuhle ukuze amathanga, iimpundu neengalo ziqine kwaye zomelele, zijike kakuhle, ngaphandle kwamanqatha kunye neeselulite.

2. Ukuphucula ukufaneleka

Xa usenza imithambo enzulu, ukujikeleza kwegazi kuyanda, kwenza ukuba intliziyo isebenze nzima nangakumbi, nto leyo ephucula imeko yomzimba. Ngaphezulu kweentsuku ukudinwa, okufike kuqala kwimizuzu emi-3 yeklasi, kuthatha ixesha elide ukubonakala.

3. Yomeleza kwaye uyenze ithoni imisipha yakho

Kuba ukukhaba kunye nokukhaba kwenziwa ngenkani kwaye kuphindaphindwa, izihlunu kufuneka zisebenze nzima ukuze zonyuse ithoni yazo, ziqine. Ukongeza, kwiklasi nganye izihlunu ziya zixhathisa nangakumbi.

4.Yandisa ukuqina

Ukwenza intshukumo ngexesha leklasi ye-Muay Thai, kuya kufuneka wenze ulwandiso ngaphambi nasemva koqeqesho, olonyusa uluhlu lokuhamba. Ukongeza, ukubetha ngakunye kufuneka kwenziwe ngokuchanekileyo, kufuneka kubekho ukulungelelaniswa kweemoto kunye nokudityaniswa kwamalungu, oko ngokwendalo kuphucula ukutyeba kwezihlunu.

5. Ukwehla kobunzima

Ukwenza uqeqesho ngokuchanekileyo, kuya kufuneka unoxinzelelo kunye nolungelelwaniso lokuhamba phakathi kweengalo kunye nemilenze, eyonyusa inkcitho yekhalori yokuzivocavoca kwaye iququzelele ukutshiswa kwamafutha. Nangona kunjalo, ukunciphisa umzimba ngokukhawuleza kubalulekile ukulungelelanisa ukutya.

6. Ukuphucula ukuzithemba

Kungenxa yokuba umntu uqala ukuziva ekhuselekile kwaye ezithembile ngalo lonke ixesha esiya eklasini, ephucula imbonakalo yabo kunye nolwalamano lwabo nabanye. Bona obunye ubugcisa bemfazwe obukunceda ukwandisa imvakalelo yokhuseleko.

7. Qeqesha ingqondo nomzimba

Lo mkhuba ufuna uqeqesho kuqeqesho ukuze umlo ulawulwe kwaye iziphumo ezingcono zibonwe. Ukugxininiswa kokwenza intshukumo nganye kwenza ukuba ingqondo ijolise kwinto enye kuphela, ekwanomdla wokusebenza kwesikolo kunye nokusebenza.

Ukufezekisa ezi zibonelelo, iiklasi kufuneka zenziwe rhoqo, ubuncinci kabini ngeveki kwaye iziphumo zinokuqala ukubonakala malunga nenyanga enye.

Zingaphi iikhalori ozitshisayo ngeklasi nganye

I-Muay Thai, idityaniswe nokutya okunempilo, ikunceda ukunciphisa umzimba, kuba kuxhomekeke kubungakanani boqeqesho kunye nokulungiselela ngokwasemzimbeni, inkcitho yekhalori inokufikelela kwi-1,500 yeekhalori ngeklasi nganye. Abaqalayo banokuchitha ukuya kuthi ga malunga ne-750 yeekhalori ngeklasi nganye. Njengobugcisa bemfazwe obufuna izihlunu ezininzi zomzimba uphela, kuyanceda ekuchazeni izihlunu, ukucacisa kunye nokuphucula imeko yomzimba, ukulwa nokugcinwa kolwelo kunye ne-cellulite.

Jonga uluhlu lwezinye iindlela ezi-8 zokukunceda utshise iikhalori ezininzi kwaye unciphise umzimba.