Ukufaneleka kweFartlek
Fartlek igama lesiSwidi okuhunyushwa kwalo kungumdlalo wejubane. Kungumsebenzi ohlobene nokuqhuba ukuqeqeshwa owazalelwa eSweden cishe ngeminyaka yama-30s yekhulu le-XNUMXth futhi ulungele ukuthuthukisa ukukhuthazela. Umgomo wakho ukudlala ngejubane ngendlela yemvelo, ushiye ukulawulwa kwesikhathi nokushaya kwenhliziyo endizeni yesibili. Ingabe mayelana sebenza ngokushintsha kwejubane ngezikhathi ezithile.
Isisekelo ukukhulisa nokunciphisa ijubane ekusebenzeni kwamahhala ukuze lihambe ukushintsha umthwalo wokuqeqesha. Kodwa-ke, umfutho nobude besikhathi abuhlelwanga kepha into ejwayelekile ukuyivumelanisa nendawo yomjaho futhi ingashintshwa ngokuya ngemizwa yomgijimi. Ngalokhu uyakwazi ukushintsha umzamo ngesikhathi seseshini.
Kuyindlela enhle yokuqeqesha yokwenza ngcono ukumelana ngenxa yokuguquguquka kwayo nokuba lula, kepha, kufanele yethulwe kancane kancane. I- Izinyathelo zizohluka ngokuya ngomgijimi. Ingqikithi akuyona ukugoqa iseshini kepha ukuyiguqula imizuzwana embalwa, ukwandisa ijubane nokuqina cishe imizuzwana engama-30 amahlandla amaningi. Ngokuqeqeshwa, leyo mizuzwana engama-30 izoba ngama-45 bese kuba umzuzu owodwa. Kodwa-ke, isikhathi akudingeki ukuthi siguquguquke ngoba umhlahlandlela unganikezwa ngomzila futhi umakwe ngento ebonakalayo kuze kube yilapho ezoqhutshwa ngesivinini esikhulu.
Umehluko phakathi koqeqesho lwe-fartlek nolwesikhawu ukuthi owokugcina unecebo lokuphamba elichazwe ngaphambilini futhi uyashintshana phakathi kwezivinini ezimbili ezingaguquki ngenkathi i-fartlek iguquguquka kalula, ngakho-ke okufunwa emzimbeni kuhlukile ngoba e-fartlek isebenzisa amaqembu emisipha ahlukene futhi kuthuthukisa ukuxhumana.
I-fartlek nayo inesici sokudlala esishukumisela kakhulu labo abayijwayelayo nabanikezayo inzuzo ngokwengqondo emisebenzini yokufuna ngenkani ukuqeqeshwa. Imayelana nokudlala, ukwazi imingcele futhi ujwayelane nayo ukuze emjahweni uzokwazi kangcono futhi kangcono izimpendulo zomzimba wakho. Yingakho kubaluleke kakhulu ukuthi abaqalayo banakekele ngokukhethekile ngomzamo abawenzayo. Ekugcineni, kungakuhle ukwenze ngesikhathi sokuthwebula i-not kumaliza ekugcineni kwesikhawu sejubane.
Ungayisebenzisa kanjani i-Fartlek?
Ngendawo: kumayelana nokukhetha indawo enamathambeka nobude obuhlukile.
Ngebanga: Izinguquko ezingeni ziphawulwa ngebanga elihanjiwe.
Okwesikhathi: Kuyinto yendabuko kakhulu futhi ifuna ukuba yinde ngangokunokwenzeka ebangeni lejubane.
Ngu pulsations: Kudinga ukuqapha kokushaya kwenhliziyo futhi kuqukethe ukulawula izikhawu zejubane ngokwandisa ukushaywa kwenombolo ethile.
Izinzuzo
- Kuthuthukisa ukuqina
- Ithuthukisa amandla we-aerobic nesimo se-muscle
- Imilenze nomzimba ngokujwayelekile kujwayele izinguquko esigqi
- Ufunda ukulawula ukuphefumula kwakho ngezigqi ezisheshayo
- Kumnandi futhi kuyadlalwa