Kanjani ukuba nokukhuthazela: Iseluleko esiwusizo, umzimba kanye nokubuyekeza ochwepheshe

Mayelana indima odlala empilweni ukukhuthazela yomuntu, bazi abadlali professional hhayi kuphela. Sebenza engadini, uhamba, ezihambayo, ngisho yezitolo ozithandayo kudinga amandla amaningi. Encwadini izimo ezinjalo obonakala ulula kwansuku isesimeni esihle ngokomzimba, hhayi kuphela akuvimbeli, kodwa futhi wenze uhlelo ewusizo kakhulu futhi kahle. Ngakho-ke, umbuzo wokuthi, ngoba umuntu ngamunye indlela ukuba nokukhuthazela, ihlala njalo iza kuqala.

Amandla izinhlobo

Unjani umuntu anesibindi? Muhle smart, sabasincane portly. Ukunyakaza kwakhe eqondile, beshesha futhi beqiniseka. Ngaphansi imiphumela ezuzisayo woza izinqubo zomzimba zangaphakathi: kwandisa amangqamuzana abomvu egazini, kuba ngenkuthalo ukhiphela ngomzimba futhi uyasondla zonke izicubu nomoya-mpilo. Ngoba indoda owawumisa wanquma iqalisa self-ngcono okunempilo, kudingeka wazi ukuthi ukukhuthazela - lo mqondo ngakuthathu. Phambili lezemidlalo ochwepheshe Sekuyisikhathi eside zihlukaniswe amazinga eziningana. ngezigaba Classical uvezwa etafuleni.

Kukhona wahlukanisa ukukhuthazela olukhethekile kanye nalolo olwejwayelekile. Okokuqala Yiqiniso, kuyisici sobuntu ubuthishela ethize. izingxenye zalo ayahluka hlobo lomsebenzi owenziwa (umthwalo), ukuphuma. Ngakho, abanye abantu kuthatha isikhathi eside ukuba endaweni ethile, abanye - ukwenza ngokwezimiso zanoma ukuntuleka komoya-mpilo. ukukhuthazela Jikelele ludingeka ekuthuthukisweni ebalulekile ngaphandle kugcizelelwa ikhono ngokomzimba.

nandlela

Abagijimi abangochwepheshe sibhekene umbuzo kanjani ukuba nokukhuthazela, oyingqayizivele ukuxazulula ukugijima kwakhe. Ngoba ngisho izazi zemvelaphi nenhlalo yabantu wafakazela ukuthi abantu enamandla kakhulu asendulo ayengabantu indiza ngokomzimba. Amandla abo lwabonakala ngokukhethekile athuthukile, lobubhalo nokukhuthazela. Lokhu wabavumela ukusebenzisa akuyona kuphela fast kakhulu futhi ezikwazi (ukuze abasubathi-Olympic kwakungezwakala Juniors sezimiso), kodwa futhi ngempela eside.

Yiqiniso, kuthathwa ngokuthi amakhono anjalo eliyingqayizivele baye baya nasemaphethelweni isidingo ngokuvamile ukubamba impango, futhi ngezinye izikhathi ngokugwema ukuzingelwa kuye. Kodwa abantu abavamile namuhla lezi "sverhpokazateli" akuzona kudingekile. Ngakho musa ubuvila. Ukuze ugqozi ngokwanele ukuthatha eyigeza futhi impilo yakho isibuthaka. Ukuze abasubathi, uhlanga kungase kube usizo ukubhukuda, ukugwedla, Ukushushuluza, kanye nezinye izinhlobo eziningi umsebenzi. Into esemqoka, khumbula imithetho embalwa:

• ukukhuthazela Jikelele ukuthuthukisa ukugijima njalo kanye umzimba esebenzayo.
• Ngokuba ukuthuthukiswa ukukhuthazela aerobic kudinga nomoya-mpilo omningi, ngakho-ke sebenzisa umfutho akukwazi okusezingeni eliphezulu. Ukuqeqeshwa ehilela ngokuvamile umzimba eside futhi banqobe amabanga amade ngejubane elilingene (ukugijima).
• Ukuphindwa ukuqeqeshwa okunzulu nge short ngezikhawu yokutakula efanelekayo sokuthuthukiswa ukukhuthazela anaerobic.

isigqi engalingani

abasubathi abaningi ochwepheshe ngesikhathi umsebenzi isikhathi eside baletha ifomula eziyingqayizivele kanjani ukuba nemfanelo yokukhuthazela. Yena manje zisebenzisa abantu abavamile. Ngakho, Kreyg Bizli, Canadian Marathon umgijimi, Kunconywa ukuba abantu abathintekayo egijima njalo kwesimiso esinjalo: ngesivinini esiphezulu ukusebenzisa imizuzwana 30, bese wenze ukushintshela ku uhamba ibanga obunokuthula amasekhondi angu-5. Ukuphinda imijikelezo okunjalo kumelwe ube izikhathi eziyisishiyagalombili ukuqeqeshwa ngamunye (kuhlanganise, uma amakilasi aphethwe katsatfu ngeliviki). Ngokwe-athlete, emva kwenyanga umzimba ehlelekile bangazizwa nasekuqiniseni umzimba futhi ukwandisa ukukhuthazela. Ekuhambeni kwesikhathi ungase wandise inani ezinikezwa futhi isikhathi ngokwaso umthwalo esiphezulu.

isikhawu ukugijima

amasu abahlukile eyakhe hhayi kuphela abadlali professional. Uma umphathi elula Bart Yasso, futhi, wabhekana nale nkinga ukuze kwakhiwe "dyhalku" nokukhuthazela. Futhi wasikisela indlela ukugijima. essence yayo itholakala iqiniso ukuthi udinga ukuba ekuqaleni ukukhomba ibanga ihlukaniswe kwezikhawu 800 amamitha. ukudlula kwesikhathi, yonke indlela yahlukaniswa yizindaba inani ngezikhawu okuholela.

Akufanele qinisekisa ukuthi amabanga, njengoba kuzophothulwa kancane kancane. Kanye ngesonto kubalulekile ukwenza umjaho in ngezikhathi eziningana, zokunqoba kwabo isikhathi elinganisiwe. Khona-ke, isonto ngalinye ukuze uqhubeke ukuba abadedisele phezu isikhawu kufanele wanezela kuze kube yilapho wonke ibanga abayonqotshwa. Ngakho isimiso classical okwandayo umthwalo kukhona abasubathi abaye bahlakulela amandla nokukhuthazela. Imiphumela kungukuthi bephoqeleka ukuba balinde isikhathi eside.

ikhaya ukusebenzisa

Yiqiniso, egijima ku namuhla kuyindlela ephumelela kakhulu futhi ezingabizi ukwandisa umsebenzi ngokomzimba. Kodwa kunezinye izindlela ukuze kwakhiwe "dyhalku" nokukhuthazela. Futhi njalo ngihlale ngiwumqemane okukhulu. Lezi zihlanganisa ngebhayisikili, ukubhukuda, roller ukushushuluza, okungase olwenziwa zonyaka ezifudumele. Ebusika kungaba unqamule izwe, ngezicathulo.

Ungasebenzisa futhi i-treadmill nezinye izinto umsebenzi noma ngokwakho ukwenza umzimba:-sit-ups, ukusunduza abadala, ukweqa intambo, ibha, ukuhlaselwa. Zonke lezi zinyathelo omnene umzimba, ngcono imisipha ithoni, umgudu wokuphefumula sihlakulele futhi silondoloze ajabule. Into esemqoka ukuthi amakilasi babe oluhleliwe umthwalo - futhi ukhululekile benethemba ukwanda isikhathi Tempo.

iseluleko lochwepheshe

Kanjani ukuthuthukisa amandla? Professionals ukweluleka ukuthi isidingo kubhekwane kahle, ukwandisa umthwalo, afeze zonke izinyathelo isigqi ezithile ngokomzimba kanye ukuphefumula. Ungakha ngisho uhlelo ukuqeqeshwa, bhala ukusebenza kanye namarekhodi entsha. Into esemqoka ukuthi isinqumo sokuba ube enempilo, ukwenzela ukungena okuncane kakhulu futhi kuphumelele wakhululwa kungazelelwe kukhanselwe. Emasontweni ambalwa nje Ukuphumula kungaholela ukulahlekelwa sina: amarekhodi ubudala liyokuba mnyama, futhi ukunqoba ifomu ubudala okukhuthazela ukuqala lonke futhi.

Njengoba singabona, impendulo jikelele yombuzo kanjani ukuba nokukhuthazela, ngeke kube, ngoba umuntu ngamunye indlela yakhe. Futhi ngisho noma i-amakilasi bagxile athletics, kubalulekile ukukhumbula ukuthi ukugijima ihlukile, ngokulandelana, kanye nokuthuthukiswa ukukhuthazela ubuye ezahlukene.