Intambo yokweqa: ukusebenza kahle, ubuhle nobubi, izivivinyo, uhlelo lokufunda

Intambo yokugxuma ijwayelekile emantombazaneni amaningi anezifundo zokuvivinya umzimba esikoleni. Futhi ukubaluleka kwayo akulahlekanga ngokuhamba kwesikhathi: ukweqa intambo kusengenye yamathuluzi athandwa kakhulu wokuzijwayeza ukusebenza kwe-cardio. Ukwenza nge-pin rolling kumnandi, kuyasiza futhi akunzima. Ukuzivocavoca njalo ngentambo yokweqa kusiza ukushisa amanoni, kuthuthukise ukukhuthazela futhi kuqinise imisipha yomzimba.

Bona futhi:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani

Intambo yokweqa yokwehlisa isisindo

Phakathi kwezinhlobonhlobo zemishini yokuzivocavoca yeqa intambo yidivayisi engabizi kakhulu futhi ehlangene. Sikunikeza ukwaziswa okuningiliziwe kakhulu ekuqeqeshweni ngophini ogingqikayo: yini inzuzo yabo yokwehlisa isisindo ukuthi ungagxuma kanjani intambo nokuthi ungakha kanjani isifundo ngentambo ukuze kusize ekwehliseni isisindo.

Ngaphambi kokuphendukela kuzimpawu zamakilasi, ake sibheke izinzuzo zokuziqeqesha ngentambo yokweqa yokwehlisa isisindo kanye neyempilo.

Izinzuzo zokweqa intambo

  1. Intambo yokweqa i enye yezinhlobo zokuqeqesha ezisebenzisa amandla kakhulu. Isibonelo, ngokusho kocwaningo lwaseMelika, lolu hlobo lokuqina likuvumela ukuthi ushise kufika ku-1,000-1,200 kcal ngehora lokufunda. Intambo yokusebenza ephezulu yokwehlisa isisindo ichaza ukuthandwa kwayo phakathi kwalabo ababandakanyekile.
  2. Intambo yokugxuma kuyindlela enhle yokuzivocavoca kwe-cardio ukuthuthukisa ukukhuthazela, ukunciphisa isisindo, ukwenza ngcono izinhlelo zenhliziyo nemithambo yokuphefumula. Ngenxa yokuzivocavoca okuhlukahlukene uzokwazi ukwakha ukuzivocavoca okusebenzayo okubandakanya izikhawu zokuqina okuphezulu nokuphansi.
  3. Ngaphezu kokuzivocavoca kwe-cardio intambo yomthamo wokuhola inani elikhulu lemisipha emzimbeni wonke: imisipha yemilenze, izingalo, izinqe, amahlombe, isisu kanye nomhlane.
  4. Intambo ye-Jump iyigiya lezemidlalo elihlangene elingathathi isikhala esiningi. Ungahlala uhamba nami emgwaqweni noma ngisho naseholidini. Ukusebenziseka kwayo maqondana nalokhu, intambo ingaqhathaniswa ngaphandle kokuthi kube nebhendi lokuqina
  5. Intambo yokugxuma isebenza ngempumelelo ekwehliseni ivolumu yomzimba ongezansi. Endaweni kunzima kakhulu ukwehlisa isisindo, kepha kwandisa ukugeleza kwegazi kuye engxenyeni "eyinkinga" yomzimba kunika umphumela omuhle futhi kusize ukushisa amanoni. Akumangalisi ukuthi kukholakala ukuthi izivivinyo ze-plyometric (jumping) ziwusizo kakhulu ekwehliseni isisindo emilenzeni.
  6. Intambo yokweqa ngaphezu kokulahlekelwa isisindo, ukuthuthukisa ukuxhumanisa, ibhalansi, ubugagu nomqondo wokulinganisela ozosiza empilweni yansuku zonke nalapho uqhuba eminye imidlalo.
  7. Intambo yejump ingenye yamathuluzi angabizi kakhulu wokuqina, atholakala kuwo wonke umuntu. Futhi ungenza ngentambo noma kuphi egumbini nasemgwaqweni. Ekuqeqeshweni udinga isikhala esincane nje eduze kwakho.
  8. Intambo yokugxuma ayisebenzisi nje kuphela, kodwa futhi kumnandi. Akumangalisi ukuthi imishini ithandwa kangaka ezinganeni.
  9. Ukuzivocavoca ngentambo eyeqayo kuqinisa imisipha ezungeze iqakala nonyawo. Isibonelo, ngenkathi kudlalwa i-basketball, ithenisi, ukushibilika eqhweni, ibhola kanye neminye imidlalo kuvame ukulimala iqakala ngenxa yengcindezi enamandla emisipheni nasemisipheni. Ukusetshenziswa njalo kwezintambo ukweqa kusiza ekuvikeleni ukulimala kwezitho.

Umubi wentambo yokweqa

Asikwazi ukusho ngokungahambi kahle kwentambo yokugxuma, kanye nokuxwayisa mayelana nokuphikisana okungenzeka kube khona, okukhona inani elanele.

  1. Ukuze weqe intambo udinga ukuthi ube nesikhala esanele nobubanzi egumbini, noma ukwazi ukukwenza emgwaqweni.
  2. Ngaphezu kwalokho, lokhu kuzuba kuveza umsindo, ngakho-ke uma uhlala esakhiweni sefulethi, lapho-ke ukubandakanyeka ngepini eligingqikayo ekhaya kuzobe kungakhululekile.
  3. Intambo yokugxuma ibeka umthwalo emajoyintini amadolo kanye nemisipha, ngakho-ke uma ujwayele ukulimala okunjalo, lezi zivivinyo kufanele zigwenywe.
  4. Ukwehluleka ukuthobela ukuzivocavoca okokusebenza kwemishini kunika umthwalo onzima emhlane wakhe, nokwehlisa iqolo okungaholela ezinkingeni zezempilo.
  5. Intambo yokugxuma ayifanele wonke umuntu futhi inezimo eziningi zokuphikisana, ezibaluleke kakhulu ukuzikhumbula.

Ukungafani kokuqaqa intambo:

  • Ukukhulelwa nesikhathi sokubeletha
  • Ukukhuluphala ngokweqile (ukukhuluphala kwesibili nesigaba sesithathu)
  • Imithambo ye-Varicose nezinye izifo zemithambo yegazi
  • Izifo ezibucayi zesistimu yenhliziyo
  • Umfutho wegazi ophezulu
  • Izifo zesistimu yemisipha nomgogodla
  • Izifo zamalunga
  • Izinkinga zamehlo, ukungaboni kahle
  • Asthma

Uma unezinye izifo ezingalapheki, ngaphambi kokugxuma intambo kungcono uthintane nodokotela. Khumbula ukuthi njengokuzivocavoca kwe-cardio ukususa isisindo esiningi ungasebenzisa nokuhamba okujwayelekile. Akunjalo ngempela ukwenza ukushaqeka kokuzivocavoca ukuze unciphise umzimba futhi uthole ukuma okuhle.

Ukuzivocavoca kweCardio kwabaqalayo nokuthuthukile

Ukusebenza kahle kwentambo yokwehlisa isisindo

Ukusebenza kwentambo yokweqa yokwehlisa isisindo akubuzwa. Lolu uhlobo oluhle lokuzivocavoca kwe-cardio oluzokhuphula izinga lokushaya kwenhliziyo yakho futhi luqale inqubo yokulahleka kwamafutha. Uma ufuna ukwehlisa isisindo, hlanganisa intambo yokugxuma nokudla okulingene (ukusilela kwama-calories) futhi ngemuva kwamasonto ambalwa uzobona umphumela omuhle.

Ngakho-ke, yini ukusetshenziswa kwezintambo zeqa zokwehlisa isisindo:

  • ukushisa okukhulu kwekhalori
  • ukusheshisa inqubo yokulahleka kwamafutha
  • ukuqinisa imisipha (ikakhulukazi imilenze)
  • ukusheshisa izinqubo umzimba

Sincoma ukuthi uhlanganyele ngezikhathi ezithile. Isibonelo, ukweqa okunye ngokuqinile, kuzuba kumodi elula. Ukuqeqeshwa kwesikhawu kuzonikeza imiphumela engcono ngesikhathi esincane kunokuqeqeshwa okujwayelekile.

Konke mayelana namasongo wokuqina nalokho okudingekayo

Icebo lokuthi ungagxuma kanjani intambo yokwehlisa isisindo

Sikunikeza amasu wokuqeqesha asenziwe ngomumo okweqa intambo yokwehlisa isisindo, okuthatha umthwalo wesikhawu. Ulinde izikhawu ezilandelayo: umfutho ophakeme, umfutho ophakathi nendawo, umfutho ophansi.

Kulokhu, uzoshintsha intambo egxumayo (khetha lezo ongazithola), intambo egijima endaweni futhi ukuhamba endaweni ngaphandle kwentambo. Yenza lezi zikhathi kumbuthano ngokwenani lesikhathi esinikeziwe. Njalo ngemizuzu engu-5 phumula imizuzu engu-1-2.

Zibandakanye ezinhlelweni ezihlongozwayo Izikhathi ezi-4-5 ngesonto, mhlawumbe ukuhlanganisa umthwalo we-cardio nokuqeqeshwa kwamandla. Ungahlala ulungisa uhlelo lwentambo yokweqa yokwehlisa isisindo noma ukuzihlanganisa ngokwakho kuye ngamakhono akho.

Wabasaqalayo:

Ezingeni eliphakathi:

Izinga eliphakeme:

Uma uzwa sengathi awulifanelani necebo lokweqa intambo lokwehlisa isisindo, zama ukulungisa amapharamitha athile, ngokwesibonelo:

  • isikhathi esiphelele sokuqeqeshwa;
  • nobuningi kuzuba ngomzuzu 1;
  • isikhathi sisondela noma siphumule phakathi kwamasethi.

Imithetho eyi-10 yentambo yokweqa namathiphu wabaqalayo

Intambo yokugxuma ithathwa njengomthwalo ongeyona ingozi emajoyini kunokugijima noma ukuzivocavoca ukushaqeka kwe-plyometric. Kodwa-ke, leso sifundo besiphephe ngempela, udinga ukubuka ukuzivocavoca umzimba futhi ulandele imithetho ethile:

1. Njalo gxuma intambo ezicathulweni ezigijimayo. Lokhu kuzosiza ukunciphisa umthelela emajoyini akho futhi kunciphise ubungozi bokulimala.

2. Zibandakanye ezintweni zokugqoka ezilingana nezokusubatha ezingcono zohlobo olungeke luphazamise ukujikeleza kwentambo. Kwabesifazane kungcono ukugqoka ubhodisi noma ubhodisi wokuqeqesha ukugcina isifuba ngenkathi kwenziwa izivivinyo zokugxuma.

I-3. Kanjani ukukhetha ubude bezintambo? Yima phambi kwentambo, njengoba kukhonjisiwe esithombeni esingezansi. Uma ubude besibambo obufanele kufanele bube sezingeni lamakhwapha akho, hhayi ngezansi hhayi ngaphezulu. Uma lingekho ithuba lokuthi "zama" ngentambo, ungagxila ekukhuleni.

4. Ngaphambi kwekilasi fudumala ngokugijima okulula noma uhambe endaweni emi-3-5 imizuzu. Ngemuva kokuqeqeshwa, sebenzisa i-hitch bese welula imisipha kungakapheli imizuzu engu-3-5. Ungabona ukukhetha kwethu izivivinyo zokuzifudumeza.

5. Qiniseka ukuthi ulandela ukuma komzimba ngenkathi ugxuma intambo. Umhlane kufanele uqonde, uqinise umzimba, amahlombe awe phansi futhi akhululeke, izindololwane kufanele zibekwe duze nomzimba wakho. Gcina ikhanda lakho liqondile futhi unganciki phambili ngesikhathi seqa. Umoya uhlala ubushelelezi futhi awubambezelekile.

6. Asikho isidingo sokugxumela phezulu futhi uthuke ufike phansi phansi. Izimpumputhe zakho kufanele kube phansi futhi kube lula, amadolo ahlala ethambile futhi egobile kancane.

Do akudingeki:

Kungaba nomthelela omubi emhlane ongezansi, eqakaleni nasemadolweni.

Qhathanisa, lapha , ukwenziwa okulungile, ukufika okunjalo okuthambile futhi ufisa uku:

7. Khumbula ukuthi kungcono ukwenza ukweqa okumbalwa kwekhwalithi kunokukwenza okuningi, kepha ngaphandle kwemishini efanele.

8. Phuza amanzi amaningi ngesikhathi sekilasi. Ngesikhathi sokusebenza kwe-cardio, umzimba wakho ulahlekelwa umswakama omningi, ongadala ukoma.

9. Uma uzibandakanya kwezemidlalo isikhathi eside noma unezinkinga zempilo, kungcono ukubonana nodokotela ngaphambi kokuba uqale ukuqeqeshwa okujulile ngentambo yokugxuma.

10. Yenza okumbalwa izikhathi zokulingwa ngentambo yokugxuma imizuzu engu-5-10 bese uhlola isimo sabo ngemuva kwalolo vivinyo kungakapheli usuku olulodwa noma ezimbili ngemuva kwalokho. Ukungakhululeki noma ubuhlungu emajoyintini, ukuphefumula kanzima, ukushaya kwenhliziyo - lezi yizimpawu ezizoba yinsimbi yokunciphisa intambo yokugxuma noma ukungazikhiphi.

Ukuzivocavoca ngentambo yokwehlisa isisindo

Ngaphezu kokugxuma okukodwa okujwayelekile, okukhonjiswe ngenhla, kunezinhlobo zokuzivocavoca ezithokozisayo ngentambo yokweqa ezokusiza ukwehlukanisa ukuqeqeshwa futhi ungakwenzi nje kube ngempumelelo, kepha futhi kumnandi.

Uma ulandela uhlelo olungenhla, zama ukushintsha izinhlobo ezehlukile zokugxuma. Ngenxa yalokhu, umzimba ngeke ukwazi ukuzivumelanisa nengcindezi, futhi lokho kusho ukuthi uzosebenza kakhulu.

1. Intambo eyeqa kabili. Uma ufunda nje ukugxuma intambo, ungaqala ngalokhu kuvivinya umzimba: kumjikelezo owodwa wokuzungezisa intambo wenza ukubamba okuhamba kancane kancane.

2. Ukugijima endaweni ngentambo. Ukuzivocavoca okulula kunokugxuma, ungakwenza njengokuphumula okusebenzayo ukuthola umoya.

3. Ukugxuma ngapha nangapha. Vele ugxume uye ngapha nangapha ngokushintshana kwentambo.

4. Intambo ewayo “skier”. Phakamisa unyawo ngokushintshana ngakunye kwesitayela sezintambo uhamba kuthrekhi.

5. Ukugxuma ngonyawo olulodwa. Uyacelwa ukuthi uqaphele ukuthi lo msebenzi uhlinzeka ngengcindezi eqakaleni.

6. Intambo yokweqa ngesiphambano. Ukuzivocavoca okuthuthukile, lapho njalo ukugxuma kwesibili kuhamba nokuphambana kwezandla.

Ungayikhetha kanjani intambo yokugxuma yokuqeqeshwa

Uma uthathe isinqumo sokuqala ukwenza intambo yeqa yokwehlisa isisindo noma usebenzise inhliziyo, yisikhathi sokucabanga ukuthi iyiphi intambo ongayikhetha? Emakethe yemishini yokuzivocavoca umzimba inikeza ukukhethwa okubanzi kwezintambo zokweqa kokusebenza okuhlukile.

1) Izintambo ezeqa ezilula

Le yintambo ejwayelekile kunazo zonke, ejwayelekile kithi kusukela ebuntwaneni. Ngeke kube khona eminye imisebenzi nezici. Intengo yale ntambo incane impela, ngakho-ke izolingana nalabo abasangabaza ngokuthenga izintambo zokugxuma noma kulabo abafuna nje ukungena “ngaphandle kwezinkinga”.

Izinto zokwenziwa kwentambo nezibambo zezintambo zingahluka ngokuphelele. Futhi lokhu kuzoya kakhulu ngentengo yayo. Hlangana nezintambo ezeqa ngobude obuguquguqukayo, okubaluleke kakhulu uma uthenga intambo yokugxuma yomndeni wonke.

 

2) Intambo ene-counter eyakhelwe ngaphakathi

Lezi zintambo ezeqayo ezibambo zifakwe kwikhawunta ekhethekile ebala inani lama-spins, yingakho kwenziwa ukweqa. Intambo enekhawunta eyakheke kahle ngendlela elula, nokulandela inqubekela phambili ekilasini, nokulungisa imiphumela.

Uzokwazi kahle ukuthi zingaki ezeqile ezenzile. Awudingi ukusetha isitophuwashi noma ukubala inani lokugxuma ngesandla, yonke idatha izorekhodwa. Kukhona futhi intambo enesibali se-elekthronikhi esingakhombisa nobude besikhathi sokuzuba, nama-calories ashisiwe.

 

3) Izintambo ezeqa ngejubane

Kepha lolu hlobo lwentambo yokugxuma lulungele ukwehlisa isisindo. Ngenxa yejubane elikhulu uzokwenza ukujika okuningi, okusho ukuthi uqeqeshe kahle kakhulu. Ochwepheshe lapho benza izivivinyo ngentambo yejubane bangakhulisa ijubane kuze kube izikhathi ezi-5-6 ngomzuzwana! Ubude bezintambo ezinjalo ngokuvamile buyaguquguquka.

Izintambo ezeqa ngejubane azifanele ukwenza izivivinyo eziyinkimbinkimbi (ukweqa ngezingalo eziwela, ukweqa okuphindwe kabili, njll.). Kepha lezi zintambo ezeqayo zizokhanga kulabo abathanda ukwenza ukuzivocavoca okukhulu. Ngendlela, ukweqa isivinini ukweqa izintambo kudume kakhulu ku-crossfit, futhi lokho kusho okuningi.

 

4) Izindophi zokulinganisa ezinesisindo

Enye inguqulo ethuthukisiwe yale mishini yokufaneleka - intambo yokugxuma enesisindo. Isisindo sezintambo ezinjalo sizophakama ngokuzwela uma siqhathaniswa namanye ama-analogues. Intambo yejump yenze kwaba nzima ngokwengeza isisindo esibambo noma isisindo sentambo. Isisindo sezintambo ezinjalo singafinyelela ngisho namakhilogremu amathathu. Kwezinye izinhlobo, isisindo singakwazi ukuzilungisa sihileleke ku-.

Izintambo ze-jumped ezinesisindo zilungele kakhulu abanolwazi ababandakanyekile, okunganele umthwalo onentambo ejwayelekile. Futhi kulabo abafuna ukwengeza imisipha yengxenye ephezulu yomzimba.

5) Intambo yesikhumba

Entanjeni yesikhumba intambo yenziwa ngesikhumba. Yini okuhlukile kwalezi zintambo ezeqayo? Ngokunciphisa isisindo sentambo futhi wandise isisindo sesibambo kwenzeka umthwalo othize emisipheni yomzimba ongaphezulu.

Lapho intambo yentambo ilula ngesisindo, ijikeleza kancane. Ngakho-ke, ukwandisa isivinini, kufanele uzame kakhulu. Ngenkathi umthwalo omkhulu uwela ebhande lehlombe. Ukweqa izintambo kudumile ngisho naphakathi kwabasubathi abangochwepheshe, ngokwesibonelo, phakathi kwabashayisibhakela.

 

Ukuqeqeshwa kwamavidiyo okulungele okungu-5 ngentambo yokweqa yokwehlisa isisindo

Uma ungathandi ukwenza uhlelo lwabo lwezifundo, sikunikeza ama-5 aqedile ukusebenza okusebenzayo kwevidiyo ngentambo yokweqa. Konke okudingayo ukufaka ividiyo bese ulandela izivivinyo kanye nomqeqeshi. Amakilasi azokuthatha ukusuka kumizuzu engu-7 kuye kwengu-20. Ungaphinda ividiyo emfushane ka-3-4 round ukuze uphume uhlelo lokuqeqeshwa oluphelele.

1.I-FitnessBlender: I-Sweat Cardio Fat Burn esheshayo (imizuzu engu-7)

Ukuvivinya isikhawu kusuka kuFitnessBlender kuthatha imizuzu engu-7 kuphela, kepha kufaka phakathi izivivinyo ezahlukahlukene ngentambo. Umqeqeshi uKelly ukukunikeza uhlelo olulandelayo: amasekhondi angu-25 umsebenzi onamandla - imizuzwana eyi-10 yokuphumula okusebenzayo.

Ukuzivocavoca kathathu okwenziwe ngaphambilini kusuka kuFitnessBlender

I-Sweat Cardio Fat Burn esheshayo - Ukuzijabulisa kwe-Jump Rope Workout

2.Popsugar: Jump Rope Workout (imizuzu eyi-10)

U-Anna Renderer, uMdali wesiteshi se-youtube ne-Popsugar, unikeza isikhathi esifushane sokuqeqeshwa ngentambo yokugxuma, okubandakanya izinhlobo ezahlukahlukene zokuzivocavoca ngale mishini. Phakathi kwamaqoqo ulinde ukuma kancane, ngakho-ke, ukuxhasa umsebenzi wonke umuntu angakwazi.

Ukusebenza okuphezulu kwama-cardio okungu-20 okuvela ePopsugar

3. U-Ekaterina Kononova, intambo yokugxuma (imizuzu engama-30)

Ukuzivocavoca okuphumelelayo kakhulu kwezintambo zaseRussia kunikeza u-Ekaterina Kononova. Ulinde izivivinyo zokushisa amafutha ezenziwa ngezikhathi ezithile. Ilungele ukulahleka kwesisindo!

Amavidiyo ayi-10 wokwehlisa isisindo ngaphandle kokugxuma ku-Ekaterina Kononova

4. U-Anelia Skripnik: Intambo yokugxuma (imizuzu engama-20)

U-Anelia Skripnik unikeza isethi yokuzivocavoca ngentambo yokweqa, okuhloswe ngayo ukunciphisa isisindo nokushisa amafutha emathangeni, ezinqeni, esiswini nakwezinye izindawo eziyinkinga. Ukuzivocavoca umzimba okukhulu okushisa amafutha imizuzu engu-20.

Ukuqeqeshwa okungu-20 kwe-TABATA okuvela ku-Anelie Skripnik

5. U-Amanda Kloots: Jump Rope Workout (imizuzu engu-20)

Ukuqeqeshwa okuthakazelisayo nokunothile kakhulu, uma ukujabulele le vidiyo evela ku-Amanda Klotz. Ulinde umthwalo wesikhawu, lapho izivivinyo zokuqina okukhulu kushintshana ngamandla aphansi.

Intambo yokweqa akuyona nje ukudlala kwengane… nokuzivocavoca kwangempela kokushisa amakhalori nokuthuthukisa uhlelo lwezinhliziyo. Intambo ye-Jump izokusiza ukuthi uyisebenzise yonke ngokugcizelela kakhulu imisipha yemilenze namahlombe. Ukusebenza kwentambo yokweqa yokwehlisa isisindo akukaze kungatshazwe: uzokwazi ukusheshisa ukushiswa kwamafutha, ukukhulisa ukukhuthazela, imisipha yethoni nokunciphisa ivolumu yomzimba.

Bona futhi:

1 Comment

  1. ከኘከኘጰገኸመቀኘኸጠፈጠጰገጰሐ ከኘከኘጰገኸመቀኘኸጠፈጠጰገጰሐ ከኘከኘጰገኸመቀኘኸጠፈጠጰገጰሐ

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