Kulula, kuLucelomngeni, kunye neNdlela zemihla ngemihla kwiiToni zeMilenze

Umxholo

• Ushwankathelo
• Imithambo eli-10 yemilenze yeetoni
• 1. Izikwere
• 2. Imilenze
• 3. Ukuphakamisa umlenze weplank
• 4. Ukufa komlenze omnye
• 5. Ukuzinza kwebhola emadolweni
• 6. Amanyathelo okunyuka
• 7. Ibhokisi iyaxhuma
• 8. Ispeedkater siyaxhuma
• 9. Ukuxhathisa oomatshini bebhanti emlenzeni
• 10. Ibhulorho
• I-4 yolule imilenze yeetoni
• 1. Inja ejonge ezantsi
• 2. Ukuhlala ubhontsi
• 3. Usihlalo wePosi
• 4. Umlwi I
• Izinto ezi-5 zokuthambisa imilenze ngokukhawuleza
• 1. Hamba ngaphezulu
• 2. Ukuhamba ngebhayisikile ngaphakathi
• 3. Imitsi yeenduli
• 4. Umdaniso
• 5. Xhuma intambo
• Iindlela ezi-4 ezilungileyo zokuzivocavoca umlenze
• 1. Yima kancinci ubambe
• 2. Yiphumle imilenze yakho
• 3. Sebenzisa umlenze wakho owongamileyo
• 4. Sebenzisa iroli yegwebu
• Iingcebiso ezi-4 malunga nokutya kunye nesondlo ekusebenzeni kwemilenze yakho
• 1. Hlala unkcenkceshelwe
• Yitya iikhalori ezaneleyo
• 3. Yitya ukutya okutya kakuhle
• 4. Kulumkele ukufaka iiswekile
• Iingcebiso ezilula ezi-3 zokuphucula yonke loo migudu
• 1. Nxiba iileggling zokucinezela
• 2. Sukuma rhoqo
• 3. Lala ngokwaneleyo

Iifoto nguJames Farrell

Ushwankathelo

Imilenze eyomeleleyo ikunceda uhambe, utsibe, kwaye ulungelelanise. Bayakuxhasa umzimba wakho kwaye bayakonwabela imisebenzi yemihla ngemihla. Ukuba ufuna ukwenza ithowuni imilenze yakho, landela le mithambo kunye neengcebiso.

Imithambo eli-10 yemilenze yeetoni

1. Izikwere

I-squat yenye yezona zivivinyo zilungileyo kwimilenze yethoni. Ikwakrola i-butt, ihips, kunye ne-abs.

Izikwere zilungile ukuba uneengxaki zomqolo. Kuba zenziwe ngelixa zimile kwaye ngaphandle kobunzima obongezelelekileyo, aziyi kuxinzelela emva.

Ukulinganisela okanye inkxaso eyongezelelweyo, yenza i-squats yakho imi ecaleni kodonga okanye ecaleni kwesitulo okanye kumda wetafile ngesandla esinye kwinto leyo. Melana nomnqweno wokutsala kuyo okanye utyhale kuwo.

2. Imilenze

Imilenze isebenza ngamathanga akho, kwi-butt, nakwi-abs. Le ntshukumo isebenzisa imilenze yomibini ngaxeshanye, iyenza umthambo omkhulu wemilenze eyomeleleyo.

3. Ukuphakamisa umlenze weplank

Iiplanga eziqhelekileyo zijolise kumzimba ongasentla, kwisiseko nakwinqeni. Unokongeza ukunyusa imilenze ukomeleza iimpundu zakho kunye nemilenze ephezulu.

4. Ukufa komlenze omnye

Ukuphakama komlenze omnye kuya kutyumba i-butt yakho, ihips, kunye nemilenze ephezulu. Ukulinganisa, beka izandla zakho eludongeni okanye esihlalweni.

5. Ukuzinza kwebhola emadolweni

Ukwenza amadolo kwibhola yozinzo kuya kuyibonisa imilenze ngokukhawuleza. Isebenza ngamathole akho, i-shins, kunye ne-abs. Ukwenza lo msebenzi, uyakufuna ibhola yozinzo ethe nqo ngokufanelekileyo.

6. Amanyathelo okunyuka

Amanyathelo okonyuka afana ne squats ezinomlenze omnye. Ukuhamba okuphindaphindayo kuya kusebenza kumathanga akho, inyonga, kunye neempundu.

Uya kudinga ibhokisi ephakanyisiweyo yokuphakama kwedolo okanye iqonga eliphakanyisiweyo. Ukunciphisa uxinzelelo emadolweni, soloko unyathela embindini webhokisi.

7. Ibhokisi iyaxhuma

Unokwenza kwakhona ukutsiba kwebhokisi kwibhokisi ye-plyometric. Ukuzivocavoca okuqhumayo yenye yeendlela ezilungileyo zokuthambisa imilenze yakho, i-butt, kunye nomxholo.

Xa ufika ebhokisini, yeka isinqe sakho ukuze ubambe amandla. Sukutshixa amadolo kunye nee-quads. Oku kunokulimaza amadolo akho.

8. Ispeedkater siyaxhuma

Ukutsiba kwe-Speedskater, okanye ukutsiba mva, faka imisipha yomlenze wakho. Oku kuhamba ngamandla kuphucula amandla akho emiphunga kunye namandla.

Qala ngokuxhuma okuncinci. Ixesha elingaphezulu, unokuzama ukutsiba okukhulu.

9. Ukuxhathisa oomatshini bebhanti emlenzeni

Ungasebenzisa ibhendi yokuxhathisa ukulinganisa ukuhamba koomatshini bokushicilela umlenze. Lo msebenzi ujolise kwi-butt yakho, i-quads, i-hamstrings, kunye namathole.

Ukuzicelomngeni, sebenzisa ibhendi eshinyeneyo okanye emfutshane.

10. Ibhulorho

Ibhulorho iithowuni zethanga lakho, amathanga, iimpundu, kunye nomongo. Ukwenza kube nzima, bhinqa ibhanti yokumelana namathanga akho.

I-4 yolule imilenze yeetoni

1. Inja ejonge ezantsi

Inja ejonge ezantsi yinto ezolileyo yomzimba. Yindawo esemgangathweni yeyoga eyomeleza imilenze.

2. Ukuhlala ubhontsi

Lo msebenzi ubandakanya amathanga akho, amathole akho, kunye nokuqaqamba kwakho. Fikelela kangangoko unako, kodwa musa ukunyanzela. Unokwenza nzulu ukolula ngokuhamba kwexesha.

3. Usihlalo wePosi

Usihlalo wePosi ulula ngamandla weyoga. Isebenza esinqeni, imilenze, kunye namaqatha, eyenza ukuba ibe ngumsebenzi omkhulu wokuthambisa imilenze.

4. Umlwi I

Olunye umlenze wolulwa ngu-Warrior I.Ukuzivocavoca umzimba ngokupheleleyo kusebenza kwi-butt, ihips, kunye namathanga.

Izinto ezi-5 zokuthambisa imilenze ngokukhawuleza

1. Hamba ngaphezulu

Umsebenzi we-Aerobic njengokuhamba yenye yeyona mithambo ilungileyo yokwenza imilenze yethoni.

Hamba ngalo lonke ixesha unako. Nazi ezinye iingcebiso:

Njengoko usiya usomelela, ungazama ukubaleka okanye ukubaleka. Okanye unokuqhubeka nokongeza ekuhambeni kwemini yakho kwaye uqalise ukunyuka iinduli.

2. Ukuhamba ngebhayisikile ngaphakathi

Ukuhamba ngebhayisikile ngaphakathi yenye yeendlela ezikhawulezayo zokuthambisa imilenze yakho. Kukuzilolonga okuphezulu, kodwa kulula kumalungu kunokubaleka okanye ukubaleka.

Soloko uhlengahlengisa ibhayisekile njengoko kufuneka. Oku kuya kuthintela ukwenzakala kunye nezikhundla ezibuhlungu.

3. Imitsi yeenduli

I-Sprints ze-Hill zibeka imilenze yakho ekusebenzeni. Ukuzivocavoca okunamandla kuya kwakha amandla omzimba kunye nokuphucula ukuhamba kwakho.

Ukwenza imijikelo yenduli, fumana induli. Yenza iiseti ezi-4 ukuya kwezi-6 zeemitha ezili-10 ukuya kwezingama-20. Thatha ikhefu lemizuzu emi-3.

4. Umdaniso

Ukudanisa yindlela emnandi kunye nekhawulezayo yokuthambisa imilenze yakho. Ungathatha iklasi okanye ulandele iividiyo ekhaya. Zininzi iindlela zokudanisa, kubandakanya i-salsa, ihip-hop, kunye nomdaniso wokudanisa. Khetha okuthandayo!

Ukudanisa kukonyusa izinga lokubetha kwentliziyo yakho, kuphucula ibhalansi, kwaye kuyonyusa.

Jonga umdaniso ohleliweyo kufutshane nawe, njengomdaniso welizwe okhokelwayo, iiklasi ze-salsa, okanye umdaniso we-aerobic. Okanye vele uvule umculo othile ekhaya kwaye uhambe.

5. Xhuma intambo

Intambo yokutsiba ikwabhula imisipha yakho yomlenze. Isebenza amathole ngelixa usonyusa izinga lokubetha kwentliziyo yakho.

Ukuqala, tsiba intambo imizuzwana engama-20 ngqo. Cwangcisa imizuzwana engama-60 ngokuhamba kwexesha.

Iindlela ezi-4 ezilungileyo zokuzivocavoca umlenze

1. Yima kancinci ubambe

Xa usenza imithambo yomlenze, nqumama kwaye unike imisipha yakho imvumelwano. Olu thintelo luqhubeka nokubandakanya izihlunu, ezinceda ukugcina amandla. Unokwenza oku ngeendlela ezininzi zokuhamba, kubandakanya squats kunye neebhlorho.

2. Yiphumle imilenze yakho

Sukuyisebenzela ngokugqithiseleyo imilenze yakho. Oku kunokunciphisa ukuphulukana kunye nokwenza buthathaka izihlunu. Endaweni yoko, vumela imilenze yakho iphumle. Oku kuyakuvumela ixesha lokuba izihlunu zakho zilungiswe kwaye zomelele.

3. Sebenzisa umlenze wakho owongamileyo

Ngamaxesha athile, khokela kwicala lakho elingaziwayo. Oku kuhle ukwenza xa uhamba okanye unyuka izitepsi. Ngaphandle koko, ukuba uhlala ukhokela ngomlenze wakho obalaseleyo, unokuhlakulela ukungalingani kwemisipha.

4. Sebenzisa iroli yegwebu

Ukubuyela kwimeko yesiqhelo, yenza umthambo we-foam roller kwimilenze. Inokukhulula izihlunu eziqinileyo kwaye iphinde ilungelelanise izicubu. Ukusebenzisa i-roller roller kuphucula ukusebenza ngokubanzi.

Iingcebiso ezi-4 malunga nokutya kunye nesondlo ekusebenzeni kwemilenze yakho

1. Hlala unkcenkceshelwe

Umzimba ugcina ii-carbohydrate njengeglycogen. Ngexesha lokuzilolonga, isebenzisa i-glycogen njengamandla. I-hydration engalunganga ikwakhawulezisa ukusetyenziswa kwe-glycogen.

I-glycogen ephantsi inokubangela ukudinwa kwemisipha kunye nokusebenza kakubi.

Ukufumana okuninzi ekusebenzeni komlenze wakho, hlala u-hydrated. Oku kubaluleke ngakumbi kwiintsuku ezishushu.

Yitya iikhalori ezaneleyo

Ukutya ngokwaneleyo iikhalori kubalulekile ekwakheni izihlunu. Inika amandla kwaye igcina amandla emilenzeni nasemzimbeni.

Ukutya kwakho kweekhalori kuxhomekeke kwinqanaba lomsebenzi wakho kunye neemfuno ezithile. Unokuthetha nesazi sokutya okanye isondlo sokutya ukuze uqonde indlela otya ngayo.

3. Yitya ukutya okutya kakuhle

Ukufumana umlenze ophezulu kunye namandla omzimba, yitya ukutya okujikeleze kakuhle. Oku kubandakanya i-hydration eyaneleyo kunye nokutya okune-macronutrient.

Emva kokuzilolonga, jolisa kwiicarbohydrate kunye neeprotein. Iicarbohydrate zizalisa imisipha yeglycogen, ngelixa iproteni ixhasa ukulungiswa kwemisipha.

4. Kulumkele ukufaka iiswekile

Ukutya okuneswekile eyongeziweyo kubonelela ngeekhalori ezikumgangatho ophantsi. Oku kunokuba negalelo ekuzuzeni ubunzima obungafunekiyo emilenzeni.

Nciphisa okanye unqande ukutya okuneswekile eyongeziweyo. Oku kubandakanya iziselo ezineswekile-eswiti, ukutya okuziinkozo kwasekuseni, kunye nokutya okutyelweyo. Yitya okungaphucwanga ngakumbi, ukutya okupheleleyo endaweni yoko.

Iingcebiso ezilula ezi-3 zokuphucula yonke loo migudu

Zama ezi ngcebiso rhoqo. Ngesiqhelo esihambelanayo, imilenze yakho iya kuba yitoni kwaye yomelele.

1. Nxiba iileggling zokucinezela

Phakathi kokuzilolonga, nxiba iileggings zokucinezela. Ukwenza njalo kunokuphucula ukujikeleza kwabanye abantu ngokusebenzisa uxinzelelo kwimilenze yabo. Oku kukhuthaza ukuhamba kwegazi kwaye kuxhasa ukulungiswa kwemisipha emva kokwenza imithambo yemilenze yethoni.

2. Sukuma rhoqo

Ukuhlala yonke imini kunokuba negalelo ekuphulukaneni nemisipha kunye nobuthathaka emilenzeni.

Ukugcina imilenze yakho yomelele, yima rhoqo emva kwemizuzu engama-20 ukuya kwengama-40. Unokwolula okanye wenze imithambo rhoqo emva kwemizuzu engama-60 ukuya kwengama-90.

3. Lala ngokwaneleyo

Ukulala yeyona nto iphambili ekubuyiseni izihlunu. Ngexesha lokulala ubuthongo obukhulu, umzimba ukhupha iihormoni ezilungisa iiseli kunye nezicubu. Ukufumana ukuphumla ngokwaneleyo kuxhasa ukusebenza ngokukuko ngexesha lokusebenza kwemilenze.