Izicathulo ezisezingeni lokuqina zibaluleke kakhulu, ngoba zingathinta nesimo sakho sengqondo nogqozi lwakho ngezemidlalo. Ukusuka ezicathulweni kuya ngokuthamba lapho uzivocavoca umzimba, amasu nokuphepha ngesikhathi sekilasi.
Lapho ukhetha izicathulo zokuqeqeshwa kufanele uqale ucabangele uhlobo lomsebenzi, ngokwesibonelo, izicathulo ezigijimayo azililungele ijimu kanye noHezekeli. Eqoqweni lethu uzothola amathiphu wokuthi ungazikhetha kanjani izicathulo ezifanele zezinhlobo ezahlukahlukene zokuzivocavoca ukuze uzizwe ukhululekile futhi uziqeqeshe ngenjabulo.
Amateki wezinhlobo ezahlukene zokuzivocavoca
Ukukhethwa kwamateki wokuzivocavoca umzimba kuzoncika ekutheni uluphi uhlobo lokuzivocavoca ohlela ukukwenza:
- Ukuqeqeshwa kwamandla ejimini
- Ukuqina kweqembu noma kwasekhaya
- I-Crossfit noma i-HIIT
- Ukuxuba okuxubekile ejimini
- Ukuvivinya umzimba nge-aerobic ejimini
- Izikhathi zangaphandle ezihlanganisiwe
- Ukuzivocavoca ngomdanso
Ake sicabangele uhlobo lwezicathulo ezinconyiwe ngalunye lwalezi zinhlobo zokuzivocavoca.
Ukugijima izicathulo zokuzivocavoca ejimini
Lapho ukhetha isicathulo sokuqeqesha amandla ejimini kufanele bagxile ezinhlosweni zabo ekuqeqesheni. Uma wenza izinsimbi ezisindayo, khona-ke faka izicathulo ezijwayelekile zokugijimela ukuqina ngosizo lwenyawo.
Kulabo abaqeqesha njalo ngesisindo esithe xaxa futhi benze izivivinyo eziyisisekelo ezinjengokubulawa kwabantu kanye nezikwele, badinga izicathulo ezinguchwepheshe, ngokwesibonelo, izicathulo zokuphakamisa izinsimbi, noma izicathulo zokugijima ezincane.
Amathiphu wokukhetha amateki wokuqeqeshelwa amandla ehholo:
- Khetha imodeli nge-solid eqinile, ematheni wokuqina.
- Susa izinketho ezinqamula izwe ngokwehla kwamandla, njengoba zinciphisa ukuzinza kwamadolo.
- Khetha imodeli ngokusekelwa okuthembekile konyawo nokulungiswa okuqinile kwesithende.
- Okuwukuphela kwalo akufanele kube bushelelezi futhi kushelele ukuze unikeze ukubambelela okuphephile phansi.
- Ama-upper angena ngaphakathi anikeza induduzo ngesikhathi sokuzivocavoca okukhulu.
Imodeli enhle kakhulu yabesifazane yokuqeqesha amandla ejimini: I-Nike Flex Ebalulekile TR izicathulo ezigijimayo ngamathuluzi wenjoloba aqinile athembisa ukubamba okuthembekile ngenxa yokukhululeka kunyathela ukujula okumaphakathi. Umoya ophakeme ophezulu, nokulingana okuhle kwenza imodeli ilungele ukuqeqeshwa kwamandla ejimini.
Imodeli yesilisa ehamba phambili yokuqeqesha amandla ejimini: Isivinini seReebok TR , amateki anokwesekwa okuthembekile kwe-zonal aqinisekisa ukuzinza nokusimama ekuqeqeshweni. Okuphansi, okuqinile kuphela kuqinisekisa umuzwa ophelele wokusekelwa nokudonsa okuthembekile. Iphedi yokwakheka ihlala ngqo onyaweni, okuqinisekisa induduzo ekuqeqesheni.
Amateku wokuqina kweqembu nokwasekhaya
Izikhathi zokuqeqeshwa kwasekhaya neqembu zifaka izinto zemithwalo ye-aerobic ne-anaerobic. Iziteki zokuqeqeshwa okuxubekile zidinga ukwenziwa ngemisebenzi eminingi futhi kungukukhetha okuhle, kokubili kwe-cardio nokuqeqeshwa kwamandla nokwelula. Amateku amahle kakhulu wokuzivocavoca kweqembu nokwasekhaya azoba yimodeli yendawo yonke enendawo yokuphakama okulingene, ngokulungiswa okuthembekile konyawo nokuxoshwa.
Amathiphu wokukhetha amateki wokuqina kweqembu nasekhaya
- Khetha izicathulo ezinesendlalelo sokususa ukuze unciphise umsebenzi wamalunga ngesikhathi sokuzivocavoca okunamandla.
- Okuwukuphela kwento kufanele kube okuqinile nokuzinzile, kungabi phezulu kakhulu.
- Inzuzo izosuswa embhedeni wonyawo, mhlawumbe, ngokwendlela yokulingana komuntu siqu.
- Khetha izicathulo ezinezindwangu zokuphefumula ukuze uthole induduzo ngesikhathi sokuzivocavoca.
- Isisindo semodeli kufanele sibe sincane, ngaphandle kwalokho singakwazi ukuqeqesha ngejubane elifanele futhi sinciphise isikhathi sokuqashwa.
- Inothi lamateki wokuzivocavoca anempahla eguquguqukayo yodwa futhi enwebeka, evumelana nokwenza ukunweba ngemuva kokuzivocavoca okuyinhloko.
- Ukulungiswa konyawo kufanele kuhlinzeke ngohlaka lwemodeli nokuxhunyaniswa okuqinile.
Imodeli enhle yabesifazane yokuqina kweqembu nekhaya: Ngaphansi kwezikhali u-Aura Trainer - izicathulo ezigijimayo ezilula ukuqeqeshwa okuhlukahlukene okuhambisana nomoya wenjoloba ongenhla ophefumulekayo futhi okulungele ukuqeqeshwa kwasekhaya naseqenjini. Unyawo lokusekela luhlinzeka ngesithende esilungisiwe nokulungiswa komuntu ngamunye - ukusebenza kwe-asymmetric lacing kanye ne-footbed esikhwamayo. I-Sole ine-grip enhle kakhulu yokubonga isivikeli senjoloba, kanye nokuguquguquka, okunikezela ngemifantu eguqukayo.
Imodeli engcono kakhulu yabesilisa yokuqina kweqembu nekhaya: Nike Tanjun - Izicathulo ezigijimayo ezincane ezinezindwangu zezindwangu eziphefumulekayo kanye namathebhu e-ultratechnology foam material kuzoba yindlela engcono kakhulu yokuqeqeshwa kwasekhaya neqembu. Umvikeli omncane uhlinzeka ngokudonsa okuhle nokuguquguquka, amathe, kanye nokubhinca okulinganayo ukukusiza uvikele izicathulo ezinyaweni.
Izicathulo zokugijima ze-crossfit ne-HIIT
Ukusebenza okunamandla kwe-crossfit, nokusebenza kwe-HIIT kufaka phakathi izinto zamandla, ukunqamula izwe, isikhawu, kanye nokuzivocavoca nge-gymnastic, kepha ngoba izicathulo kufanele zisebenze ngezindlela eziningi futhi zithembeke. Ukukhetha izicathulo zokugijima ze-crossfit, sicela uqaphele imodeli ephefumula ngokulungiswa okuthembekile emlenzeni, lapho kuzoba lula khona ukwenza izivivinyo zobunzima obuhlukahlukene.
Amathiphu wokukhetha amateki we-crossfit ne-HIIT:
- Okuwukuphela kwento kufanele igcinwe ngaphandle kongqimba oludonsayo, olwehlisa ukuzinza konyawo.
- Sicela uqaphele kumodeli ngensimbi yerabha, igwebu noma ijeli ukunciphisa ukumelana.
- Kudingeka ukubamba okuhle kakhulu ezicathulweni ze-crossfit, ngaphandle kwalokho ungalimala ngenkathi wenza izivivinyo ezinjengokugxuma, ukuphenya amathayi, "ukuhamba komlimi" nokunye. Khetha imodeli enesivikelo esicacile senjoloba esikwazi ukubamba kahle kakhulu.
- Akufanele ukhethe amamodeli anamasoli athambile, aguquguqukayo njengoba engeke anikeze ukuzinza ngesikhathi sokuzivocavoca okunzima futhi ngeke ame intambo ekhuphukayo kanye nokuzivocavoca okufanayo.
- Khetha izicathulo ezigijimayo ezinamandla okuphefumula, ngoba ukuphefumula kubalulekile lapho wenza izivivinyo zamandla.
Imodeli yesifazane ehamba phambili ye-crossfit ne-HIIT I-Reebok CrossFitNano 4 inguqulo ethuthukisiwe yeCrossFitNano efakwe i-ROPEPRO ekhethekile yokufaka intambo ekhuphukayo. Ukwakhiwa okuphezulu okuhlukile kokuqina, amandla, ukunethezeka nokulingana okuphephile onyaweni. Irabha yedwa inikela ngokubamba okuphezulu nokumunca okuthambile kwemithwalo eshaqisayo.
Imodeli yesilisa ehamba phambili ye-crossfit ne-HIIT: 8.0 Reebok CrossFit Nano amateki wokuqeqeshwa okusebenzayo ngezwane ezihlanganisiwe, ukulungiswa okuthembekile kwesithende nokuthambisa okuthambile. I-Rubber outsole ene-tread iqinisekisa ikhwalithi yokubamba, futhi i-FlexWeave inesakhiwo esingenhla nesiphefumulekayo sokuphefumula ngokwengeziwe ngesikhathi sokuqeqeshwa.
Amateku okuqeqeshwa okuxubekile ejimini (amandla we-cardio +)
Izicathulo zokuzivocavoca okuxubekile zidinga ukuqiniswa kepha ngasikhathi sinye zinomshini wokunciphisa imithwalo eshaqisayo ngesikhathi senhliziyo. Lapho kukhethwa izicathulo zokuqeqesha amandla we-cardio + kunconywa ukuthi unake ukukhanya, imodeli yendawo yonke yokuqina enezinyawo ezizinzile zodwa nezomzimba ukuze kulingane kahle.
Amathiphu wokukhetha amateki oqeqesho oluxubekile ejimini:
- Okuwukuphela kwento kufanele kube nongqimba lokudonsa kanye nesele yenjoloba yokubamba okuphezulu nokuqina.
- I-insole engenhla nephefumulekayo ephefumulayo - isidingo senduduzo ngesikhathi sokuzivocavoca okukhulu.
- Khetha imodeli ngokuvalwa kwezintambo zakudala nezinhlangothi ezihlanganisiwe zokulingana ngakunye.
- Khetha izicathulo zokugijima ezingasindi ukuze uqine, lapho ungashintsha kalula ukuzivocavoca kwe-tempo.
- Isakhiwo esiqinile sozimele siyathandeka ukuze ungalimali lapho ushintsha umsebenzi. Okukhethwa kukho okuhle kakhulu - okuphezulu nokunwebeka ngokufaka kanzima.
Imodeli enhle kakhulu yabesifazane yokuqeqeshwa okuxubekile ejimini: I-Adidas Alphabounce EX - amateki asemhlabeni wonke obuchwepheshe bokuqina obungenamthungo ukuze alingane kahle. Isekela isithende sokumunca isithende nge-grooves ejulile yokuzivumelanisa nezimo futhi i-mesh engenhla yomoya yenza lokhu kube inketho efanelekile yokuqeqeshwa okunamandla okuxubekile ejimini.
Imodeli yesilisa ehamba phambili yokuqeqeshwa okuxubekile ehholo: Qedela i-Train Nike Zoom - Izicathulo zokugijimisa ukuqeqeshwa, ezinendwangu phezulu kanye nokufakwa okuvela enjoloba kwenzelwe uhlobo oluxubile umthwalo. Okuphansi, okuzinzile kuphela ngongqimba lokuqinisa kuqinisekisa ukusimama nokunciphisa imithwalo eshaqisayo. Eziphezulu ezingena umoya, izintambo zakudala futhi ezisebenzisekayo uzozijabulela izinzuzo zemodeli.
Izicathulo zokuzivocavoca nge-aerobic ejimini
Ukulayishwa okunamandla kuphakamisa izicathulo ezilula nezintofontofo ezingathiyi ukuhamba, kepha ezilungiswe kahle onyaweni futhi zikuvumela ukuthi wenze iminyakazo ehlukahlukene. Ukuqeqeshwa kwe-aerobic umbandela ophoqelekile wokukhethwa kwezicathulo kufanele kube ukugoqa ukuthambisa umthelela emajoyintini.
Amathiphu wokukhetha amateki wokuqeqeshwa kwe-aerobic ejimini:
- Khetha imodeli ngokunamathela kanye nesitende esitebeleni.
- Uhlaka oluqinile oluqinile olunama-gussets asekelayo kanye ne-counter heel counter evikela isithende neqakala.
- Ingenisa engenhla eyenziwe ngezinto zanamuhla izovumela ukuqeqesha isikhathi eside.
- Amateki amaProfessional Jogging ngeke asebenze njengoba enzelwe ukugijima, futhi hhayi ukwenza izivivinyo ezahlukahlukene ngesigqi se-aerobic.
- Khetha izicathulo zokugijima ezingasindi zokuziqeqesha ngonyawo ophansi.
- I-insole ekhishwayo iyadingeka ngoba ngesikhathi sokuzivocavoca nge-aerobic, kukhona ukujuluka okukhulu, futhi ama-insoles ngokuvamile kufanele ageze noma aguquke.
Imodeli enhle kakhulu yabesifazane yokuqeqeshwa kwe-aerobic ejimini: I-Reebok Flexagon Force - izicathulo zokugijima ezingasindi zokuzivocavoca ngosizo lonyawo kanye netende elimunca ukushaqeka elenziwe ngogwebu elilungele i-aerobics nokunye ukuqeqeshwa okunamandla ejimini. Eziphezulu eziphefumulayo, izintambo zakudala kanye nohlaka oluqinile lokunethezeka okuphezulu ejimini.
Imodeli yesilisa ehamba phambili yokuqeqeshwa kwe-aerobic ejimini: INike Revolution 4 - Izicathulo zokugijimela ukuqina zilungele i-cardio kutreadmill, nakunoma yikuphi ukuzivocavoca nge-aerobic. Ukuphakama kwamasentimitha kuphela okuphakathi nonyathela wenjoloba ukuqinisekisa ukuzinza, ukumunca ukushaqeka nokudonsa okuhle kakhulu. Okungenisa umoya phezulu, ukulungiswa kwenyawo okuthembekile nokufakwa okuvikelayo kanye ne-lace-up yakudala - yonke into yokuqeqeshwa kahle ejimini.
Amateki wezikhathi ezihlanganisiwe zangaphandle
Abaqeqeshi bokuqina emgwaqweni kufanele babe nokukhulelwa okungasebenzisi amanzi emakilasini ekwindla noma entwasahlobo. I-outsole emunca ukushaqeka nokusekelwa okuhle kakhulu konyawo neqakala - imfuneko yokuqeqeshwa ezindaweni eziyinkimbinkimbi.
Amathiphu wokukhetha amateki ngezikhathi ezixubile zangaphandle:
- I-Sole ngokumunca ukushaqeka kanye ne-outsole yenjoloba ene-tread ehlonishwayo izolungela ukuqeqeshwa okusebenzayo, isikhawu kanye ne-cardio.
- Uhlaka oluqinile ngokusekelwa kweqakala luvikela ekulimaleni.
- I-lace-up eqinile iyadingeka ukuxhaswa okwengeziwe konyawo.
- Ingaphezulu le-diaphragm lendwangu noma lesikhumba lizovikela emanzini nasemswakeni ngaphakathi kwesihlangu.
- I-insole esusekayo inikeza ubulula nenduduzo, ngoba ingagezwa noma ishintshwe.
Imodeli enhle kakhulu yabesifazane: I-Nike In-Isizini TR 8 amateki wokuqina ngokusekelwa yonyawo neqakala, okuguquguqukayo, okubamba iqhaza okwethusayo nokwenziwe ngentambo okudala kufanelekile ngaphandle ngesikhathi sehlobo nesikhathi se-demisezonnye.
Imodeli yesilisa ehamba phambili: Ngaphansi Kwe-Armor Commit Ex Tr - ukugijima izicathulo zokuqeqeshwa ngabaphezulu besikhumba nokufakwa kwendwangu okuphefumulayo okulungele imisebenzi yangaphandle ngezikhathi ezifudumele, nangesikhathi sedemisezonnye. Irabha emelana nenjoloba enokumunca okushaqisayo, ifreyimu enezimpawu ngaphambili nezingxenye zesithende yenza imodeli ilungele ukuzixuba okuhlanganisiwe.
Iziteki zokudansa
Kuqeqesho lokudansa kuyadingeka ukwenza ukunyakaza okuhlukahlukene okuhlukahlukene nge-aerobic nesisindo somthwalo. Ngokudansa kunconywa ukuthi ukhethe izicathulo ezikhanyayo ngohlaka oluthambile olwenziwe ngendwangu noma ngesikhumba. Okuwukuphela kwento kufanele ibe mncane, iqine futhi iguquguquke ngakho-ke bekungeyona inkinga ukuhamba ngesivinini esisheshayo noma esisheshayo, futhi yenze izinto zokwelula nokuzivocavoca umzimba.
Amathiphu wokukhetha amateki wokudansa:
- Uncamela izicathulo zokugijima ezingasindi ukuze uqine ematheni enjoloba amancane ngokunyathela okuncane.
- Khetha imodeli ngohlaka oluthambile, oluguquguqukayo.
- I-lace-up ehlala njalo izokusiza ukuthi uvikele izicathulo ezinyaweni.
- Sicela wazi izicathulo ezine-insole ekhishwayo ukuze ukwazi ukuwasha noma ukushintsha uma kunesidingo.
- Akufanele ukhethe imodeli enezicucu ezijiyile ezinokuthungatha, amateki noma izicathulo ezigijimayo, njengoba zehluleka ukwenza imidanso ethile.
Imodeli enhle kakhulu yabesifazane: I-Fenist amateki ochwepheshe wokudansa nge-suede engenhla kanye nethanga eliguquguqukayo.
Imodeli yesilisa ehamba phambili: AbakwaSKECHERS Izingqungquthela zeForton - imodeli entofontofo, engasindi enefreyimu eguquguqukayo ne-outsole, ekahle yokuzijwayeza umdanso wanamuhla.
Imibuzo edumile mayelana nokukhetha amateki
1. Yini enye ebalulekile ukuthi uyinake lapho ukhetha amateki wokuqina komzimba wakho?
Khetha imodeli ngosayizi, ngaphandle kwalokho ukuqeqeshwa kuzophenduka ukuhlukunyezwa. Kwesinye isikhathi kunikezwa nengxenye kasayizi kudlala indima enkulu. Ukukala i-pair entsha oyidingayo ekupheleni kosuku, lapho usayizi wonyawo unyuswa kancane ngenxa yomthwalo wosuku lonke.
2. Ngabe zikhona izici ekukhetheni izicathulo zokugijima zabesilisa nabesifazane zokufaneleka?
Ngokwezibalo, abesifazane banamathuba amaningi okulimaza iqakala, ngakho-ke bakhetha izicathulo zokugijima ukuze baqeqeshwe ngomhlane ohlangene futhi "ophakanyisiwe".
Abesilisa kufanele banake amamodeli anomoya omncane, ngenxa yokujuluka okukhulu kunabesifazane.
3. Kungenzeka yini ukuqeqeshelwa amandla ekugijimeni izicathulo ze-cardio noHezekeli?
Akunconywa ukuthi uhlanganyele ekuqeqesheni amandla ezicathulweni ezinokuncishiswa okuphezulu, ngoba kunciphisa ukumelana. Futhi okuphambene nalokho - akufanele ugijime futhi ugxume ezicathulweni ngamathe amancane ngoba kwandisa ingcindezi emajoyintini.
Uma uhlela ukugijima emgwaqweni noma ehholo, buka izinketho zethu:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 ezihamba phambili
- Amateki aphezulu kakhulu angama-20 wokugijima
4. Iyiphi imodeli yamateki yendawo yonke yokuqina ongayikhetha?
Khetha izicathulo ezigijimayo ezinokusonga okulula, ifreyimu eqinile kanye nokubhinca okuqinile. Naka imodeli eveziwe.
Imodeli yesabelomali yabesifazane: Umqeqeshi weDemix Fiji
Imodeli yamadoda esabelomali: UDemix Magus
Imodeli yabesifazane yendawo yonke: I-Nike Air Zoom Fitness 2
Imodeli yamadoda yendawo yonke: Ngaphansi kwezikhali 2.0 Showstopper
5. Ngabe udinga izicathulo ezikhethekile kubantu abakhuluphele ngokweqile nezinkinga zamadolo?
Endabeni yamajoyinti ezinkinga noma isisindo esikhulu ngokweqile kunconywa ukuthi unake izicathulo ngothuli olumaphakathi olumunca ukushaqeka.
Akufanele ukhethe imodeli enqamula izwe, ukhetho oluhle kakhulu yisiteki semisebenzi ehlukahlukene sokuzivocavoca nge-cushioning ethambile, ukulungisa okuqinile konyawo, ukugoqa okuqinile, nokuvikelwa kweqakala.
6. Yimiphi imikhiqizo ekhiqiza amateki amahle wokuqina?
Izinketho ezinhle kakhulu zamateki zokuqina emkhakheni wamanani aphakathi, ungathola i-Nike, i-adidas neReebok.
7. Hlobo luni lwezicathulo zokugijima ezingezona ezangempela zokuthenga?
Musa ukuthenga izicathulo zokugijima, isibonelo, kumikhiqizo iMizuno noma i-ASICS. Izicathulo zokugijima zenzelwe hhayi nje ukusebenza kwe-cardio nokugijimisa umthwalo othize, futhi ngoba bekungeke kube lula ukuphatha amandla ngisho nokuzivocavoca kwe-plyometric.
Futhi azifaneleki kakhulu ezingabizi kakhulu izicathulo zokwenziwa ezinganikeli ngokufanelekile nenduduzo ngesikhathi sokuzivocavoca.
8. Ngabe ngidinga amasokisi akhethekile ukuze ngiphile kahle?
Amasokisi aqotshiwe aphelele enziwe ngezinto zemvelo ongazithola kuNike noma i-adidas efanayo.
9. Kukangaki ukushintsha izicathulo zokugijimela ukufaneleka?
Kuya ngokuqina koqeqesho - abanye baba nepheya elilodwa kuphela unyaka noma emibili, abanye izinyanga ezimbalwa.
Uma ukulungiswa konyawo kubuthakathaka noma i-sole iqale ukukhubazeka, sekuyisikhathi sokubheka umbhangqwana omusha.
10. Ungayelula kanjani impilo yezicathulo zokuqina?
Izicathulo ezisezingeni ezisezingeni eliphezulu zokuqina ziba nokuqina okuphezulu kokugqoka, kepha futhi nokuthi bazinakekele kahle. Ngemuva kokuzivocavoca izicathulo kufanele zomiswe ezimweni zemvelo ngezikhathi ezithile ukuze zigezwe ngesandla, zishintshe njalo ama-insoles nezintambo zezintambo.
Akufanele usebenzise izicathulo ukuzivocavoca endaweni ehlukile. Ukuze kufundwe emgwaqweni noma enkundleni yezemidlalo kumele uthenge izicathulo ezihlukile zokuzilolonga ngaphandle.
Bona futhi:
- Ukuzivocavoca okuphezulu okungama-30 kwe-yoga kwempilo yangemuva
- Amawashi aphezulu angama-20 aphezulu: amagajethi aphezulu kusuka kuma-ruble angama-4,000 kuya ku-20,000
- Abaqeqeshi abaphambili aba-10 babaqalayo + nevidiyo yokuqoqa