Uqeqesho lwentwasahlobo: Sebenza njengoMbaleki wePro

Umxholo

• Fumana Intliziyo Yakho Impompa
• Hambisa uMzimba wakho
• Yitshintshe phezulu
• Cinezela Misa kancinci
• Dlala iBhola!
• Amafutha njengembaleki
• Okungakumbi kwi-SHAPE.com
• Uphengululo lwe

Kungenxa yokuba awukwazi ukubetha enye epakini Derek Jeter okanye ulahle ibhola ekhawulezayo njenge Joba Chamberlain oko akuthethi ukuba awunakuthatha sifundo kubafana bebhola baseball kwaye uqeqeshe njengembaleki yembaleki. Sithethe ngokukhethekileyo kunye nomqeqeshi we-baseball owomeleleyo kunye nomqeqeshi uDana Cavalea, osandula ukuvula indawo yoqeqesho eNew York ebizwa ngokuba yi-ML Strength, ukufumanisa ukuba abantu "abaqhelekileyo" bangazisebenzisa njani iindlela ezifanayo ezisetyenziswa ziimbaleki zanamhlanje ekusebenzeni kwabo.

"Inkqubo [endiyisebenzisa nabadlali] isekwe kwizinto ezisixhenxe: ukuvavanya, ukufundisa, ukuthintela, ukuqeqesha, ukukhuphisana, ukubasa nokufumana kwakhona," utshilo uCaulealea. "Sithathe ezi zinto zisixhenxe kwaye sizisebenzise kubemi ngokubanzi ukunika iimbaleki imvakalelo yokuphumelela kukhuphiswano malunga nokuphucula ukusebenza, ukuqonda umzimba kunye nokuthintela ukulimala."

Nantsi imeko yomqeqeshi "yephepha lokukopela" ukuze ufumane okuninzi ekusebenzeni kwakho, kokubini ebaleni nangaphandle:

Fumana Intliziyo Yakho Impompa

Ukwandisa i-cardio yinzululwazi. "Qeqesha ngelixa usebenzisa i-monitor rate yentliziyo kwaye usebenza ngaphantsi kwe-70 yepesenti yezinga eliphezulu lentliziyo yakho," utshilo uCavalea.

Ukubala izinga eliphezulu lentliziyo yakho, sebenzisa le calculator ye-intanethi. I-Cavalea ikwacebisa ukukhwela ibhayisikile kumanqanaba athatha ukuya kuthi ga kwiipesenti ezingama-85 zenqanaba lentliziyo lakho liphezulu.

Hambisa uMzimba wakho

Ayisiyixesha lokuhamba kwakho, kunjalo Njani uyahamba. "Faka ukutsiba, iihops, ukutsiba, kunye nokunye okuhamba ecaleni kuqeqesho lwakho," utshilo uCaulealea.

Yitshintshe phezulu

Xa kuziwa ekuqeqesheni awona maqela makhulu emisipha, iindidi ngoyena ndoqo. "Oku kufuneka kuquke [ukwenza] ukwahluka kweskwati, ukubulala abantu, kunye neempumlo zokomeleza," utshilo uCaulealea.

Cinezela Misa kancinci

Endaweni yokwenza nje ii-reps ngesantya esizinzileyo, umqeqeshi ucebisa ukuba kufakwe 'i-static hold' kwindlela yakho. Umzekelo, bamba i-pushup okanye i-squat kwindawo engezantsi imizuzwana emithathu ukuya kwemihlanu, utshilo.

Dlala iBhola!

Iibhola azikho nje ezemidlalo zoqhagamshelwano. "Sebenzisa izixhobo ezinje ngeebhola zebhola ekhatywayo, iibhasikithi, kunye neebhola zokuphendula ngoqeqesho lwakho ukuze ukwazi ukugcina kwaye uphucule intshukumo yakho yonke, ulungelelwaniso, ukuphendula kunye nokulinganisela," utshilo uCavalea.

Amafutha njengembaleki

Yitya njengembaleki. "Yitya imifuno emininzi ukuphucula ubume beeseli zomzimba wakho kunye nobunzima beeseli kwaye usele ubuncinci besiqingatha somzimba wakho emanzini ngosuku," utshilo uCaulealea. Umfazi onobunzima beepawundi ezili-140 kufuneka ajonge ukusela ubuncinci i-70oz ye-H2O ngosuku.

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