Intambo yokugxuma: yehlisa isisindo futhi uthuthukise i-cardio yakho (+ izinhlelo ezinhle kakhulu) - Injabulo nempilo

Uma kukhulunywa ngokugxuma ngentambo, iningi lethu licabanga ngalelo thoyizi izingane ezilwa nalo ebaleni lokudlala. Kodwa-ke, ikude kakhulu nokugcinelwa izingane, ngoba ukusetshenziswa kwayo kuyingxenye yomkhuba wezemidlalo onempilo futhi onzulu.

Intambo yeqa ngakho-ke iyithuluzi lokuqina nokuqina komzimba eligcwele. Kodwa kungenzeka kanjani ukuthi insimbi elula kangaka idume kangaka kwezemidlalo? Okubaluleke kakhulu, ingabe inezinzuzo zangempela zomzimba?

Sinesithakazelo kule mibuzo, futhi sizokwenza uthole izinzuzo zalesi sesekeli.

Sizobona imiphumela yayo kwezempilo, ngaphambi kokufaka imininingwane yezinhlelo ezinhle kakhulu zemidlalo ezibandakanya ukusetshenziswa kwayo. Ekugcineni uzothola ukukhethwa kwethu kwezintambo zokweqa.

Ziyini izinzuzo zokweqa intambo?

Lokhu okusetshenziswayo kuhloswe ukuthi kufinyeleleke kubo bonke. Abasubathi abaphezulu kade babona amandla ayo.

Namuhla, umkhuba wokweqa intambo kunconywa njengengxenye yendlela yokuphila enempilo, kepha futhi nokuqinisa izivivinyo zabadlali abanesipiliyoni.

Ukuzivocavoca okwenzayo ngentambo kuphelele, futhi kusebenza umzimba wonke. Ithoni, amandla emisipha, ukwehlisa isisindo ...

Ngaleyo ndlela singakuqinisekisa ukuthi izimpahla zayo azikhawulelwanga ekuphatheni kalula kwazo.

Ngakho-ke, intambo yokugxuma ukuzivocavoca okubhekise kuzo zonke izingxenye zomzimba wakho, ukuzilolonga kanzima. Isenzo saso kuqala sizwa umsebenzi obalulekile emilenzeni, ezinyaweni, nasemadolweni. Kodwa-ke ngumzimba wonke obizwayo.

Jump intambo nomsebenzi wemisipha

Intambo yokugxuma iqala umsebenzi wemisipha ozoba mkhulu futhi usebenze kahle. Kusukela esimisweni sokuqala, ukubonwa kwemisipha yomzimba ongezansi kungabonakala.

Kuliqiniso elihlala lifakazelwa, noma ngabe umusha kulo mdlalo, noma ngabe ungumdlali oqinisekisiwe.

Umzimba ongaphezulu nawo uyasetshenziswa, futhi usebenzisa ama-rebound abangelwa ukugcina ibhande lesisu. Lo mkhuba ulungele ukwenziwa kwe-sheathing, ukuthuthukisa ibhalansi, noma ukumane usize ukubonakala kwezisu.

Itholakala kubaqalayo. Akudingeki ukuthi ube ngumsubathi omkhulu ukuqala ukweqa intambo. Ithuluzi liqondiswe kunoma ngubani ofuna ukuthuthukisa ukusebenza kwabo ngokomzimba, noma aqhubeke kancane nomdlalo.

Umsebenzi omkhulu futhi omnandi

Yize yaziwa ngokuqina kwayo, intambo yeqa izofeza izidingo zezifundo ezingajwayele ezemidlalo. Ingelinye lamathuluzi okuqina komzimba angasetshenziswa ngejubane lawo, ngaphandle kwengcindezi.

Lokhu kufinyeleleka kuchaza kakhulu ukuthandwa kwentambo yokugxuma, njengoba kungamukelwa ngokuphelele kunoma yisiphi isikhathi. Ukukhululeka kokuphathwa kanye nomkhondo obalulekile.

Ithuluzi elejwayelekile lokwakhiwa komzimba. Uma ngokuvamile kuhlotshaniswa ne-cardio-fitness, intambo yokugxuma nayo ithatha umsebenzi wethuluzi lokwakha umzimba. Ukuphindwaphindwa, okubangela ukucindezela okuhlala njalo, kwenza kube nokwenzeka ukucwenga nokuthuthukisa imisipha.

Lokhu kwaziswa kuchaza ukuthi kungani intambo yokugxuma ibalulekile emikhakheni eminingi. Kungakhathalekile ukuthi isibhakela, i-basketball noma ibhola, ithuluzi lisetshenziselwa ukukhulisa imisipha yemilenze, isisu kanye nesihlakala.

Abasubathi abaningi ngokwengeziwe namuhla bakhetha ukuhlangana ngezikhathi zakudala zesisu, ngoba kungakuvumela ukuthi ukhombe izinhloso ezimbalwa emizuzwini embalwa.

Ithuluzi lokubuyisa ibhalansi

Ukugxuma kungabonakala njengokuvivinya okulula kakhulu okufanele ukwenze, kuze kube yilapho kufanele usebenzise intambo yokugxuma. Iningi labantu eliqala ukuyisebenzisa liyamangala ukuthi kunzima kangakanani ukuzivocavoca umzimba.

Ekuqaleni, kusobala ukuthi kumane kungumbuzo wokugxuma ngezinyawo zombili, ngejubane elingaphezulu noma elincane. Njengoba usukhululeka ngokwengeziwe ngentambo yokugxuma, kuzokwazi ukwandisa ijubane noma isikhathi osichitha ekuzivocavoca umzimba.

Lokhu kungaphinde kuhlukaniswe ukuletha inselelo ngezikhathi zakho. Ngokuvamile kulesi sigaba lapho abaqalayo bebona ukungabi bhalansi kwabo.

Isikhathi sokulungisa lapho ufunda khona ukuhlelela ukunyakaza kwakho bese uthola ibhalansi yakho kuzoba ngumsebenzi uqobo. Intambo yokugxuma ikuvumela ukuthi uthuthukise ukucabanga, ukukwenza uphendule ngokwengeziwe.

Hlanganisa imizamo nemiphumela

Sesikubalulile: intambo yokugxuma iyinsimbi abasubathi abayisebenzisela ukusebenza evumela ukukufeza. Ukuzilolonga ngejubane elikhulu, iseshini yemizuzu engu-15 inikeza imiphumela efanayo nokugijima kwemizuzu engama-30.

Umehluko uyamangalisa, ngoba intambo yeqa ikwazi ukusebenzisa amandla amaningi esikhathini esilawulwayo.

Ngakho-ke ukuzivocavoca okuhle kwenhliziyo, okungenza inhliziyo yakho ijwayele ukuzivocavoca futhi, ngaphandle kokuyiphoqa ukuthi iziphumele ngokushesha.

Lokhu ngamandla kusho nokusetshenziswa okugadiwe kwentambo yeqa. Ngakho-ke kunconywa ukuthi ubeke amaseshini abe ngaphansi kwamaminithi angama-30 ngosuku. Abasubathi abakhulu bangenza okuningi, uma umbiko wezokwelapha ukuvumela.

Intambo yeqa impilo engcono

Iyasebenza ekuthuthukiseni ukukhuthazela. Akuwona wonke umuntu onqunyelwe imidlalo yokukhuthazela. Intambo yokugxuma ikuvumela ukuthi uqale kancane uye ezinhlosweni ezintsha zezemidlalo, futhi ucindezele imikhawulo yakho.

Ekugcineni, umkhuba wokweqa intambo ukuvumela ukuthi ubekezele kangcono. Umzimba uba nomkhuba owusiza kancane kancane ukuthi usebenze kahle. Amandla enhliziyo nokuphefumula ayakhuliswa, futhi athuthuke ngesikhathi esifushane.

Futhi khumbula ukuthi intambo yokugxuma izokufundisa ukulawula ukuphefumula kwakho. Ukuzivocavoca kungasiza ukuvumelanisa ukuphefumula nokunyakaza, ukuze imiphumela yenziwe kahle, futhi ukukhathala kuphathwe.

Ithuthukisa ukujikeleza kwegazi. Umkhuba ojwayelekile wentambo yokugxuma uzoba nemiphumela emihle ohlelweni lokujikeleza kwegazi. Le nzuzo ixhunyaniswe ngqo nokwanda komsebenzi wenhliziyo.

Imithambo ivulwa kancane kancane, okuholela ekuthuthukisweni okujwayelekile kwezempilo. Umkhuba wokweqa intambo unganciphisa ubungozi bokuhlaselwa yinhliziyo nezinye izifo.

I-anti-stress par excellence

Isinciphisi sokucindezeleka. Yize bungekho ubufakazi besayensi obungaqinisekisa iqiniso, ukweqa intambo kwaziwa kabanzi ukunciphisa nokuvimbela ukucindezeleka. Ngokwenza umzimba usebenze, kuzosusa ukungezwani.

Intambo yokweqa izophinde ikhulise ukusebenza kobuchopho, ithinte ngqo amakhono nekhwalithi yempilo.

Kulula ukuqeda ama-calories nobuthi. Ukuqina kokuzivocavoca umzimba kuhle ekususeni ubuthi namakhalori angenalutho. Esikhundleni sokubayeka baqoqane emzimbeni, intambo yokugxuma ikunikeza ukuthi uyisuse ngokushesha.

Ngokujuluka nokuphefumula, ungakhipha inani elikhulu lobuthi namanye amakhalori angadingekile. Umphumela emzimbeni ungashesha kakhulu kunalokho obonwe ngezikhathi ezithambile zokuqeqeshwa kwe-cardio.

Ukuzivocavoca nakho kumnandi kakhulu kunemikhuba yakudala. Ukuzama inhlanganisela entsha entanjeni yokugxuma kukuvumela ukuthi ungabi nesithukuthezi, futhi ukwethula izinselelo ezintsha zokuqeda ama-calories amaningi.

Intambo ye-Jump: iyasebenza ekunciphiseni isisindo?

Sikubona kaningi: abaqeqeshi bezemidlalo bancoma ukweqa intambo ukwehlisa isisindo. Ukucindezeleka okujwayelekile komzimba, kanye nokusetshenziswa kwamandla okukhulu, kuholela ekunciphiseni isisindo ngokungenakuphikiswa.

Kungenzeka ukuthi uqinisekise ukuthi lo mdlalo uyasebenza ekucwengeleni i-silhouette. Isithembiso simane nje “ukwehlisa isisindo ngaphandle kokuhlupheka”. Ngaphambi kokuhlasela imisipha, ama-rebound ahlose ukusebenza kwesixuku esinamafutha.

Ukusetshenziswa njalo nokuqhubekayo kwentambo yeqa kukhuthaza ukwehla kwesisindo ngokuqala ukusetshenziswa kwemali ephezulu yekhalori.

Inhloso yokujuluka ihlala ifinyeleleka futhi ivumelana nezimo kuwo wonke amaphrofayili. Izingalo, izihlakala, i-trapezius, isisu, amathanga, izikhwama zezihlalo… akukhohliwe lutho.

Uqhubeka kanjani?

Izikhathi ezimfushane zentambo yokugxuma zizosebenza kangcono kunamahora asekuseni wokugijima. Ngakho-ke kunganele izikhathi ezi-3 kuye kwezi-5 zemizuzu eyi-15 ngesonto ukubona “ukuncibilika” kwangempela kwezicubu ze-adipose. Kodwa-ke, kuyadingeka ukugxila ekuvuthweni kokuzivocavoca ukuthola le miphumela.

Futhi qaphela ukuthi okuwukuphela komkhuba walo mdlalo ngeke ube nomthelela oyisimangaliso. Ukwehla kwesisindo ngokweqa intambo kungenzeka kuphela njengengxenye yokudla okunempilo nokulinganisela.

Ngakho-ke akufanele ulindele isimangaliso uma ungaguquguquki ekudleni kwakho nasendleleni ophila ngayo.

Lapho imithetho yokusetshenziswa ilandelwa, imiphumela etholwe ngentambo yeqa iyahlaba umxhwele. Ngakho-ke kungenzeka ukuthi ulahlekelwe yi-1kg ngesonto, bese ufeza umgomo wokunciphisa umzimba ezinyangeni ezimbalwa nje.

Lesi sixhumanisi sizokukhombisa imiphumela yenkambiso ejwayelekile

Umphumela uyamangaza impela.

Izinhlelo ezinhle kakhulu zezemidlalo ngentambo yokweqa

Iwebhu igcwele izinhlelo zokuqeqesha ezibandakanya ukusetshenziswa kwentambo yeqa. Amathuba awapheli, futhi amapulatifomu akhethekile awazange ashiye ukwakha izindlela zabo zokuqeqesha.

Sekukonke, inqwaba yamasu wezemidlalo abekwa phambili kumasayithi acishe athembeke. Senze uhlelo oluhle kakhulu lwezemidlalo nolwe-crossfit lokunciphisa isisindo ngentambo yokugxuma.

Le program yonke intambo eyeqayo

Uhlelo olulula nolusebenziseka kakhulu yilolo oluhlanganisa ukuzivocavoca kwezintambo eziningana.

Yonke intambo yokugxuma imane nje iqoqo lokuhlukahluka okuningana kokuvivinya umzimba. Kwenzeka ngezigaba eziningana, futhi kufaka phakathi ukuqina kwesisu.

Ukuma kwehlisa ihlombe kuqondanisa ikhanda nomgogodla, futhi kusondeze izindololwane emzimbeni. Isinyathelo sokuphumula siyinto elula kunazo zonke, futhi siqukethe ukuhamba kancane ngokuthatha izinyathelo ezincanyana ezisheshayo noma ezingatheni ngenkathi wenza intambo isebenze.

Lolu hlelo luqhubeka no:

• I-twister ephelele: gxuma ngezinyawo zombili ngejubane elilinganisiwe, uvumelanisa umoya ekugxumeni

• Isinyathelo sokugijima: ukwenza izinyathelo zokugijima ngenkathi kufaka phakathi ukunyakaza kwesesekeli

Isikhathi sizohluka kusuka kumizuzu eyi-15 kuye kwengama-30, kuya ngokuqina kwakho, kanye nekhono lakho lokushintsha isigqi. Abagijimi abaqalayo bazoqala ngokungadluli imizuzu engu-15, futhi bangakhuphula lesi sikhathi njengoba beqhubeka.

Le vidiyo izokunikeza umbono wokuthi yini ongayenza kulolu hlobo lohlelo

Uhlelo lokuqina komzimba

Le ndlela yesibili ihlose ukukhula kwemisipha, ngakho-ke ungahle ufaneleke uma udinga ukuqeda uquqaba lwamafutha ngaphandle kokulahlekelwa yithoni. Lapha, kuzoba imizuzu engu-15 ye-twister ephelele ezokwandulela izivivinyo zokuqeqesha isisindo.

Umkhuba uhlose imisipha emikhulu, usebenzisa isisindo somzimba wakho kuphela. Enye indlela ingaba nesithakazelo kulabo abazivocavoca ekhaya. Uma kungadingeki ukuba nemishini, amabhande akhethekile okusinda komzimba abalulekile.

Uzoqonda: lolu hlelo alwenzelwanga ukunciphisa umzimba, futhi luzobhekiswa kakhulu kubantu abafuna ukukhulisa ukwakhiwa kwabo. Kungasiza, noma kunjalo, ukucwenga izindawo ezithile okunzima ukusebenza nazo ngokuzivocavoca okuvamile.

Uhlelo lwe-crossfit

Enye indlela yokugcina esiyikhethile uhlelo lwezintambo ezeqa umgwaqo onqamulelayo, oluzosebenzisa ukuqedwa kwamakhilogremu athe xaxa, ngenkathi kugcinwa imisipha.

Lesi sixazululo sikuvumela ukuthi ukhombe ekucwengweni, kanti ngenkathi wakhela umzimba onethoni futhi onamandla.

Uhlelo lwe-crossfit oluhlanganiswe nentambo yeqa lufaka:

• Imizuzwana engama-50 yokweqa, ngezikhawu eziyishumi zokuphumula

• Isitezi esingu-50 sesibili noma i-barbell superset

• Isethi yamasekhondi angu-50 wokushintshwa kwengalo ngama-dumbbells, anemizuzwana engu-10 kuye kwengu-15 yokuphumula

• Ukuqala kabusha kwentambo yokugxuma imizuzwana engama-50 + ukuphumula okungu-10

• Isethi yediphu ebhentshini ngaphezu kwamasekhondi angu-50 + ukuphumula okungu-10

• Phinda intambo yeqa imizuzwana engu-50 + ukuphumula okungu-10

• Isethi yamasekhondi angama-50 wesikwele anama-dumbbells + ikhefu lamasekhondi ayi-10

• Ukuqala kabusha kwentambo yokugxuma imizuzwana engama-50 + ukuphumula okungu-10

• Iqoqo lesibili lamapulangwe elinokuphumula kwesibili

• Iqoqo lokugcina lemizuzwana engu-50, elinemikhawulo yokuphumula yesekhondi elingu-10

• Iqoqo lezinyathelo zokukhuphuka nemigoqo ngaphezulu kwamasekhondi angu-50

• Ukuzivocavoca kweCooldown kokuqeda kahle

Ukubuyekezwa kwethu kwezintambo ezeqa kakhulu

I-athikili yethu ibingenakusebenza uma singakunikanga ukuthi uthole izintambo zokweqa ezihamba phambili. Nazi ezi-4 ezagqama esixukwini.

Yeqa ukweqa intambo de Gritin

Imodeli yokuqala yiGritin yeqa ukweqa intambo. Ukubukeka kwaso kungumdlalo oqinile, onemibala emnyama noluhlaza okotshani, othuthukiswe kancane ngomhlophe.

I-Gritin yeqa ukweqa intambo intambo yokweqa edlala ngokunethezeka ngokukhetha izibambo ezingasheleli.

Le mikhono iyashintshashintsha, njengentambo yensimbi eyenziwe nge-PVC. Izibambo zalesi simodeli zinenkumbulo yesimo ezolungiswa ekuphatheni. Isudi izinzile, ilula, futhi inobude obuguquguqukayo.

Hlola intengo

Intambo kaNasharia yokugxuma

Umkhiqizo weNasharia uphinde unikeze ngentambo emnyama yokugxuma. Umehluko wedizayini nemodeli yeGritin noma kunjalo uyabonakala, ngoba ireferensi yethu yesibili ivula izibambo ezimpunga, ezimakwe imigqa ewolintshi.

Le prototype nayo ihlome ngezibambo ezingasheleli. Intambo eguquguqukayo nayo yenziwa ngensimbi eqinile, imbondela ye-PVC. Umkhiqizi wethula ibhola lakhe njengokuphathwa kwekhwalithi ephezulu yabasebenzisi abalangazelela ukunemba.

Hlola intengo

I-crossfit yeqa umugqa we-crossfit

Ngomoya omibalabala kakhulu, uBhala uqhakambisa insimbi ekhanyayo ye-crossfit. Njengabancintisana nabo, le ntambo isebenzisa ikhebula lobude obuguquguqukayo. Ifaka i-counter counter, ewusizo ekulandeleni inani lezimpinda ezenziwe.

IBhala imaka umehluko wayo ngokukhetha ukwakheka okunobungane. Igwebu lihlanganiswe ne-NPR ukwenza intambo ye-eco-friendly jump elula ukuphatha. Le prototype iyisibonelo somndeni esifanele abazali kanye nezingane.

Hlola intengo

Intambo yesivinini seBeast Gear

Intambo yokugcina yeqa intambo yejubane evela eBeast Gear. Isesekeli sibukeka sihle futhi sisedolobheni kakhulu. Nakulokhu futhi, umenzi uthanda intambo yensimbi, efakwe ungqimba omncane wokuvikelwa kwepulasitiki.

Intambo yejubane inemikhono ebabazekayo kunentambo, lapho kufundelwa khona i-ergonomics. Ifanele i-crossfit, le modeli iza nesikhwama sokugcina esenza lula ukuthuthwa nokulungiswa.

Hlola intengo

Isiphetho sethu

Intambo yokweqa inezinzuzo ezingenakuphikwa: ukwehlisa isisindo, ukwakha imisipha, ukukhulisa amandla okuphefumula nenhliziyo ... lokhu okusetshenziswayo kunikeza amathuba amasha okuqeqeshwa kulabo abagwema ukuzivocavoca umzimba okudala.

Kulula kakhulu ukuyisebenzisa, ivumelanisa nemikhuba eminingi yezemidlalo, futhi ingahlanganiswa kalula kuhlelo.

Namuhla kubhekwa njengethuluzi lokugcina lokunciphisa umzimba, sekuyisikhathi eside kugculisa abasubathi abaphezulu, iningi labo abalisebenzisile.

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