Umzabalazo wabaseTyhini ngokuTsala, ukuFunda kufunyanwa

Umxholo

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I INew York Times upapashe ibali elifutshane kule veki linesihloko esithi "Kutheni Abasetyhini bengenako ukwenza iiPull-Ups" ngokusekwe kuphando lwamva nje olugqibe kanye oko.

Olu phononongo lulandele abafazi abali-17 abaqhelekileyo e-Ohio abangakwazanga ukwenza ukutsala kube kanye ekuqaleni kwenkqubo. Iintsuku ezintathu ngeveki kwiinyanga ezintathu abafazi bagxininise kwi-exercise yokuzivocavoca umzimba okuqinisa i-biceps kunye ne-latissimus dorsi (imisipha yakho emikhulu ephezulu) kunye nokuqeqeshwa kwe-aerobic ukunciphisa amafutha omzimba. Baphinde basebenzise ukuthambekela ukuze baziqhelanise nokutsalwa okuguquliweyo, benethemba lokuba kuya kubanceda baphuhlise izihlunu ababezifuna xa kufikwa ekwenzeni eyona nto iyiyo.

Ekugqibeleni abane kuphela abafazi abakwaziyo ukugqiba ukutsalwa nangona bonke behlisa amanqatha abo omzimba ubuncinane ngama-2 ekhulwini kwaye bandise amandla abo aphezulu ngama-36 ekhulwini.

"Ngokunyaniseka besicinga ukuba singenza wonke umntu enze enye," uPaul Vanderburgh, unjingalwazi wezomzimba, i-associate provost, kunye nomphathi weDyunivesithi yaseDayton kunye nombhali wophononongo, uxelele INew York Times.

Ukuba ufunda ibali, ungalivumeli likutyhafise-ayizizo zonke iingcali ezivumelana nezigqibo.

UJay Cardiello, uMhleli-weeFitness-kuMkhulu we-SHAPE, kunye nomsunguli we-JCORE, uthi indlela yokufunda yayineziphene.

"Kuya kufuneka uqeqeshe indlela odlala ngayo. Ngaba ungalindela ukuba umdlali we-volleyball azi indlela yokudlala ibhola ekhatywayo? Olu phononongo alunaso isicwangciso esifanelekileyo soqeqesho, kwaye konke okuqinisekisayo kukuba awuyi kuba nakho ukutsala. -up ekugqibeleni, utshilo.

Omnye umba ongakhange ujongwe kakuhle luphononongo, uCardiello uvakalelwa kukuba, amadoda nabafazi bahlukile, kodwa oko akufanele kuthintele ukukwazi kwakho ukwenza utsalo.

"Abasetyhini abanako ukuthambekela kwikhemikhali ekwakheni ubunzima obuninzi bemisipha njengamadoda, kodwa akukho sizathu sokuba umfazi ophilileyo, ofanelekileyo akakwazi ukufunda ukwenza ukutsalwa," utshilo.

Ukutsala ngokwenene kukuhamba komzimba wonke, uCardiello wongeza, kwaye kuya kufuneka usebenze onke amaqela akho amakhulu kunye nezihlunu ezincinci ukuze usebenze ngokufanelekileyo.

Ukuba injongo yakho kukufunda ukwenza ukutsalwa, nantsi intshukumo onokuthi uqalise ukuyibandakanya kumsebenzi wakho wemihla ngemihla:

1. Ukudonsa okuthe ngqo. Qinisekisa ukuba awunayo imilenze yakho eboshiweyo ngelixa usenza njalo.

2. Ii-curls zeBicep. Yenza oku ukusuka kwindawo yokuma okoko ufuna ukulingisa intshukumo yokutsala kangangoko kwaye ngekhe uqale abo bahleliyo.

3. Ukutyhala. Ukuvalwa ngokusondeleyo, ukubambelela kubanzi, kunye nokuqengqeleka kwe-push-ups ngebhola yamayeza kuya kuzisa ukuzilolonga komzimba wonke.

4. I-Tricep dips.

"Ekugqibeleni, esi sifundo asenzi nto ukuxhobisa abantu basetyhini," utshilo uCardiello. "Lonke olu phononongo luthi njengabasetyhini, awunakuyenza le nto, le nto kudala ulwa nayo."

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