UMarion V.
Xa inkqubo yakho yomthambo iqala ukudika, intambo yokutsiba yindlela efanelekileyo yokuguqula izinto. Kukuzilolonga okukhulu kwe-cardio iphucula impilo yentliziyo : Uphononongo lwango-2019 lubonise ukuba ukutsiba ngentambo akunakuphucula kuphela impilo yentliziyo, kodwa nako Ubungakanani beVo2Oko kukuthi, ubungakanani beoksijini umzimba wakho unokuyifunxa kwaye uyihambise kwimisipha yakho ngexesha lokuzilolonga.
Kwesi sikhokelo, sihambisa phezulu 5 intambo zokutsiba ezigqwesileyo ukongeza umnxeba we-cardio ekusebenzeni kwakho
Uluhlu lwangaphakathi
Ezona ntambo zintle zokutsiba ukongeza umnxeba we-cardio ekusebenzeni kwakho
Ukutsiba iintambo kuqeqesho
Umdlalo wamanqindi uMuhammad Ali wakhe wathi:
"Ukudada njengebhabhathane, buya njengenyosi".
Muhammad Ali
Uninzi lwabantu aluqondi ukuba wayethetha malunga nokuphinda kabini u-Ok, ngokomthetho wayebhekisa kwindlela yakhe yokulwa. Kodwa ucinga ukuba zivela phi iinyawo ezikhawulezayo? Ukutsiba ngentambo, ubuncinci kwinxalenye.
Ukuziqeqesha ngentambo yokutsiba nako kunokuphucula amandla, ubuchule, ukulinganisela (ngakumbi kubantu abancinci, ngokophando), kunye nonyamezelo ngokubanzi.
Ikwayindlela elula yokutshisa inani elikhulu leekhalori. Ngokwe-American Council on Exercise, ukuba umntu oneepawundi ezili-150 weqa intambo kangangemizuzu engama-30, banokutshisa nje iikhalori ezingaphezu kwama-400.
Uphando lubonakalisile ukuba umthambo omkhulu, njengokutsiba ngentambo, kubalulekile ekunyibilikiseni amafutha. Ngapha koko, intambo yokutsiba inokuthathwa naphina apho uya khona, nokuba kungaphaya kwelizwe kuhambo lweshishini, kwipaki yendawo, okanye kwindawo yokuzivocavoca, ususa nasiphi na isizathu sokutsiba ukuzilolonga xa useluhambeni.
Ungatsiba intambo ngaphakathi okanye ngaphandle, ngakumbi xa imozulu ishushu. Thatha enye yeentambo zethu esizithandayo, uninzi lwazo lutyalo-mali olomeleleyo ngokwemiqathangoizixhobo zokusebenza ekhaya, kwaye ukhuphe ukubila!
Ezona ntambo zintle zokutsiba ngo-2020
Nokuba awuzange weqe intambo ukusukela nge-CE2 okanye ngaba yiCrossFitter kwelona nqanaba liphezulu lokhuphiswano, nazi ezinye ze Ezona ntambo zintsi zokutsiba ziyilelwe onke amanqanaba omzimba.
Nje ukuba ube nentambo yakho, jonga ezi zomsebenzi ukuze unyanzele ukomelela kwakho nangakumbi.
Qaphela ukuba khetha iintambo ezifanelekileyo zokutsiba, isiphatho sentambo kufuneka sibe nje phantsi kwekhwapha, ukuya kuthi ga kwingono yengono. Intambo kufuneka ifikelele encotsheni yesifuba, ngaphandle kwezibambo. Omnye umthetho olungileyo wesithupha kukuba intambo kufuneka ibe ziimitha ezintathu ubude kunawe, ke ukuba uneemitha ezintandathu ubude, intambo yakho kufuneka ibe ziimitha ezintandathu ubude.
Isiphelo: uqeqesho ngentambo zokutsiba
Imizuzu nje engama-XNUMX yentambo yokutsiba isebenza ngokumangalisayo ngokwakha amandla kunye nokwandisa ithoni yezihlunu iyonke. Ukuchitha isiqingatha seyure ngokutsiba intambo kukuzilolonga okufudumeleyo kunye nokuzilolonga kwimini enye, ngakumbi iingalo nemilenze, ii-quads zakho, i-deltoids kunye nemisipha yakho yonke izibonelelo zezibonelelo zokutsiba ngentambo. Ukutsiba.
Ngokophando, ukutsiba ngentambo ngesantya esilinganiselweyo kulingana nokubaleka imayile enesiqingatha. Kwaye iyatshisa iikhalori ezininzi ngomzuzu kwaye isebenzise izihlunu ezingaphezulu kokubhukuda okanye ukubheqa, ngelixa ithathwa njengempembelelo yokusebenza ephantsi.
Ungalibali ukwabelana ngenqaku!
