Kungani Wonke Umuntu Wesifazane Kufanele Engeze Ubuciko Bezempi Kuhlelo Lwakhe Lokufaneleka

-Delile

• 1. I-cardio eyisikwe ngenhla.
• 2. Uzokhipha i-abs enamandla nemilenze enciphile.
• 3. Kukhona ibhonasi enkulu yengqondo.
• I-Martial Arts edumile
• Buyekeza kwe-

Ngemikhakha eyengeziwe yobuciko bempi kunokuba ungayibiza ngegama, kuzoba neyodwa evumelana nejubane lakho. Futhi akudingeki uye e-dojo ukuthola ukunambitheka: Amaketanga e-Gym afana ne-Crunch neGold's Gym abika ukuthi amakilasi abo ahlanganisiwe obuciko be-karate-i-UrbanKicks Ass ne-BodyCombat, ngokulandelana-akhula ngokushesha, namabhokisi afana ne-CrossFit Outbreak eNew York Idolobha linikeza i-Muay Thai ukuhambisana nama-WOD akho. (Lawa ma-celebs wonke enza ubuciko bokulwa.) "Ubuciko bokulwa bukusiza ufunde izindlela ezintsha ezinamandla zokusebenzisa umzimba wakho," kusho uDan Roberts, oyinhloko yokuqeqeshwa komuntu weDan Roberts Group eNew York City naseLondon, ohlanganisa njalo uMuay Thai, kung fu, nokushaya isibhakela ngezikhathi zakhe namakhasimende. "Futhi, imidlalo yokulwa iwukuzivocavoca umzimba okuhlukahlukene okuhlukahlukene." Nakhu ukuthi kungani uzofuna ucezu lwesenzo.

1. I-cardio eyisikwe ngenhla.

Lindela ukuthi uzoconsa umjuluko njengoba umpompa isikhwama esisindayo noma ugeleza kuma-combos wokulwa-kodwa isikhathi sizodlula. "Ukuhamba njalo," kusho uRoberts. "Uvele uzilahlekele kukho." Ngaphezu kwalokho, ukuyixuba kumata kuyindlela engenamthelela ophansi yokufinyelela umfutho ophezulu. (Zama le yoga Capoeira mash-up Workout.)

"Ubuciko bokulwa busebenzisa zonke izindiza zokunyakaza nezindlela eziningi zokuhamba, okuyinto enhle kakhulu ekuvimbeleni ukulimala," kuchaza umqeqeshi u-Erin Gregory, umphathi wezentuthuko kuzwelonke eGold's Gym.

2. Uzokhipha i-abs enamandla nemilenze enciphile.

Awunqumi ngempela futhi ushaya ngezingalo zakho. "Amandla we-punch avela enhliziyweni," kusho uGregory. "Udinga namandla ayisisekelo ukuzinzisa umzimba wakho lapho ukhahlela; uma kungenjalo uzowa."

Okwamanje, imilenze yakho iyazuza kukho konke lokho ukukhahlela nakho: Ukudubula ukukhahlela kuthatha imisipha eminingi, kufaka phakathi i-glutes, imisipha, amathole, nemisipha ehlukahlukene yokuzinzisa. (Lokhu kuqeqeshwa kwe-dumbbell esindayo kuzophinde kushise imisipha yakho yomlenze ngendlela engcono kakhulu.)

3. Kukhona ibhonasi enkulu yengqondo.

"Ubuciko bokulwa bufana nokwakha uhlamvu njengokufunda ukulwa," kusho uRoberts. "Baqinisa ukuthobeka, isiyalo, nenhlonipho." Lezo zimfanelo zihumushela nakwezinye izici zempilo yakho, njengokuthuthukisa ubudlelwano obuqinile. Njengoba uRoberts esho, "Izinzuzo zingaphezu kobuhle."

I-Martial Arts edumile

I-karate ne-kung fu zithola ukuduma kakhulu, kodwa kukhona amathani obuciko bokulwa ongakhetha kuwo, okuhlanganisa nalokhu. Bheka iDojos.info ukuthola isikole sasendaweni esigxile esiyalweni osikhethayo.

• I-Muay Thai Umdlalo kazwelonke waseThailand, osebenzisa izibhakela, izindololwane, amadolo, nokuningi. (Funda kabanzi ngale ndlela enzima yobuciko bempi.)
• UJujitsu Ekuqaleni ivela eJapane, igxila ekubambeni kokuklinya nangokhiye obuhlangene.
• I-Tae Kwon Do Ubuciko bezempi baseKorea obaziwa ngokugcizelela ukukhahlela.
• UKrav Maga Yakhelwe amasosha akwa-Israeli, igxile emazingeni aphezulu okuzivikela, njengokusebenzisa izindololwane namadolo akho ngokumelene nomphikisi wakho.

Buyekeza kwe-