Khwela Ngaphezulu kweeMiyile ezili-100 kwiiVeki ezisi-8

Umxholo

• Uphengululo lwe

Ukukhwela iimayile ezili-100 kwiintsuku ezingama-60 yeyona ndlela ifanelekileyo yokufumana ixhoba lakho kwisixhobo kwaye woyise umngeni omtsha. Ngale nkqubo inenkqubela phambili, elungeleleneyo awuyi kuba ngaphezulu kokufeza injongo yakho, kodwa uya kuziva kamnandi emva koko. Ukukhwela kwakho kungenziwa ngaphandle (ukhuselekile kwaye uhlale uhamba nge-helmet kwaye ukhangele iingcebiso zethu zeengcali malunga neziseko zebhayisikili), okanye ngaphakathi kwindlu ngebhayisikili emileyo.

Ngezantsi ishedyuli yoqeqesho olucetyisiweyo, kodwa qiniseka ukumamela umzimba wakho ngexesha lokuzilolonga. Ukuba ukuzivocavoca okucetyiswayo kukhulu kakhulu, okanye iimayile ezininzi, yilinganise umva ukuze uhlangabeze iimfuno zomzimba wakho. Kwaye, ukuba uziva ngathi unokwenza okungakumbi, zikhululeke ukongeza imayile okanye wandise umthambo wakho njengoko kufuneka. Le nkqubo iyonke iya kwenza ukuba ungene ngaphezu kweekhilomitha ezili-100 ekupheleni kwesicwangciso sakho seeveki ezisibhozo. Thetha ngento oyenzileyo! Ukuba ngeveki yokugqibela yoqeqesho lwakho, uziva ulungele ukukhwela inkulungwane epheleleyo (i-100 yeemayile) ngosuku lwakho lokunyamezela, yihambe! Qiniseka nje ukuba ukhwela ngokukhuselekileyo, utshintshe indawo rhoqo, kwaye uhlale unamanzi xa ukhwela. Ukuba awuqinisekanga ukuba ungayibala njani imayile yakho yokukhwela ngaphandle, jonga iMapMyFitness.com's 'imephu yendlela' ukuze ufumanise ukuba zingaphi iikhilomitha indlela ocwangcisiweyo eza kukuthatha.

Ukwaphuka kwesicwangciso senkulungwane:

Iingcebiso zeCadence: 'I-cadence' yakho kukuba zingaphi iinguqulelo ezenziwa ziiphedali zakho ngomzuzu omnye. Ngokubanzi, kuya kufuneka ujonge ukugcina i-cadence yakho phakathi kwe-70 kunye ne-80 rpms (uguquko ngomzuzu) yendlela esonyukayo, naphakathi kwe-85 kunye ne-95 rpms kwiindlela ezithe tyaba. Ungatyala imali kwikhompyuter ye-cadence yebhayisekile yakho yendlela, okanye ubale nje inani leenguqu ezenziwa ngumlenze wakho wasekunene kwimizuzwana engama-20, kwaye uphindaphinde elo nani ngo-3. ingayi 75 rpms).

Uqeqesho oluphambili: Uqeqesho oluphambili lomeleza izihlunu ezikunceda ulungelelanise kwaye uqhube ibhayisekile yakho, kunye nokuxhasa umzimba wakho ngexesha lokukhwela kwakho. Zama oku kukuzilolonga okungundoqo okanye udibanise iintshukumo ezine okanye ezintlanu zakho ukusuka kule mizobo ye-abs (usebenzisa imithambo esuka kwi "tight abs" kunye "nokwakheka komqolo").

Unyamezelo lokuhamba: Olu hambo lunceda ukwakha isiseko sakho se-aerobic, kwaye ikuvumela ukuba uhambe umgama. Emva kwemizuzu emihlanu yokufudumala okulula (umgudu we-3-4), jolisa ukugcina i-cadence kunye namandla (umzamo 5-6) ngexesha lokuhamba kwakho kude kube lixesha lokupholisa imizuzu emihlanu ngokukhawuleza (umgudu 3).

Izindululo zokuguquguquka: Lonke elo xesha kwibhayisekile liza kudala ukuqina kwemisipha yakho, ke ngoko kubaluleke ngakumbi kunangaphambili. Chitha malunga nemizuzu eyi-10 ukuya kweli-15 usolule ngeentsuku ezininzi zeveki, ngokufanelekileyo emva kokuba ugqibile ukwenza umthambo. Ungalandela le ndlela yesiqhelo okanye wenze eyakho.

Ixesha lokuhamba: Uqeqesho lwexeshana lunceda ukuphucula isantya kunye nokunyamezela. Emva kwemizuzu emihlanu efudumeleyo yokukhwela ngesantya esilula (iinzame ezi-3-4), enye ngokutyhala ngamandla, nokuba kunganyusa ukuxhathisa kwakho okanye i-cadence- okanye zombini- (umzamo 8-9) umzuzu omnye, emva koko ukhwele ku ukuzinza okuzinzileyo, ukomelela ngakumbi (iinzame 5-6) zemizuzu emi-3. Phinda oku ixesha lokukhwela kwakho, ukuvumela ukuba kuphole imizuzu emihlanu yokukhwela ngesantya esilula (iinzame ezi-3-4) ukugqibezela iseshoni yakho yokuphumla.

Indlela yokubuyisela: Ukukhwela ukubuyisela kwakhona kunokuba luncedo njengoko uzilolonga kakhulu-ngoko ke ungabatsibi! Uya kuhlala uhlanganisa iimayile kwibhayisikile yakho ngelixa uvumela umzimba wakho ukuba uchithe ixesha elithile kumthwalo womsebenzi osezantsi ngexesha lokuhamba kwakhona. Chitha lonke uhambo lwakho lokubuyisela malunga neepesenti ezingama-50 zomzamo wakho wesiqhelo (eli lixesha elihle lokunandipha ukukhwela epakini okanye kunye nomhlobo).

Usuku lokuphumla: Kubalulekile ukuthatha ikhefu kuqeqesho ukuvumela umzimba wakho uphumle. Ke chitha ixesha ungekho kwibhayisekile kwaye uhambe ngokulula, thatha iklasi yeyoga ethambileyo, okanye uphumle ngokulula.

Ukuhamba ngamandla: Olu hambo luzele yinduli luya kucela umngeni kunyamezelo lwakho lomsipha kunye nokuqina kwibhayisikile. Emva kwemizuzu emihlanu efudumeleyo yokukhwela ngesantya esilula (iinzame ezi-3-4), khwela ukhwele, nokuba kungokunyusa inqanaba lakho lokumelana okanye ukukhwela kwelona lathambeleyo (umzamo 7-8) kangangemizuzu esi-8, emva koko unciphise ukuxhathisa kwakho. , okanye ugibele ukuhla, kwinqanaba elizinzileyo, elikhululekile (umzamo we-5) imizuzu emi-2. Injongo yokugcina i-cadence phakathi kwe-70-80 rpms ngexesha lokunyuka kwakho. Phinda oku ngexesha lokukhwela kwakho, ukuvumela ukupholisa kwemizuzu emihlanu ukukhwela kwisantya esilula (umzamo wesi-3) ukugqiba iseshoni yakho yekhefu.

Uqeqesho lwamandla: Kubalulekile ukwakha amandla omzimba onke kwibhayisikile. Nenjongo yokusebenza umzimba wakho wonke, kunye namaqela amaninzi emisipha kunye ngexesha elifanayo (njengoko wenza kwibhayisikili) ngexesha leeseshoni zakho zamandla.

Khuphela isiCwangciso soQeqesho apha

Uphengululo lwe