Ukuzivocavoca Okuyisikhombisa Okuhle Kakhulu Kokubhakela

-Delile

• Kwabaqalayo
• Ngesikhwama
• Ukwehlisa isisindo
• Okwe-cardio
• Ngezisindo
• Ukuze uthole amandla
• Nge-footwork
• Izinzuzo zizonke
• Ukukhuluma nini nesazi sokuqina komzimba
• Ejimini
• Okubalulekile

Uma ucindezelwe isikhathi esimeni sakho sokuzivocavoca, isibhakela singanikeza isisombululo.

Le misebenzi yokupompa inhliziyo ayishisi nje kuphela ama-calories amaningi futhi ikusize ufeze amahora anconyiwe ama-2.5 wokuvivinya umzimba ngeviki. Futhi uzothola izinzuzo zokuqeqesha amandla, kuya ngenkambiso yakho ethile.

Ukuzivocavoca ngesibhakela kungenziwa ngesikhwama noma ngaphandle kwaso, futhi kungafaka nezisindo zamahhala neminye imishini.

Imikhuba yesibhakela ingaphezu kwalokhu okubonayo kumdlalo wethelevishini. Ngenkathi kususelwa ekunyakazeni okuphefumulelwe ubuciko bempi, ukuhluka kulo msebenzi kunganikeza izinselelo kuwo wonke amazinga okuqina.

Ngezansi kunokuvivinya okuyisikhombisa okuhle kakhulu kwesibhakela ongakucabanga ngokukufaka ohlelweni lwakho lokuzivocavoca umzimba.

Kwabaqalayo

Ukuzivocavoca okuyisisekelo kwesibhakela kufaka phakathi inhlanganisela yezibhakela nokukhahlelwa okwenziwa ngejubane elisheshayo. Kepha okokuqala, kufanele ufunde lezi zinyathelo bese uthola i-hang yezindlela ezifanele ngaphambi kokuthatha isivinini nokukhuthazela.

Bheka ividiyo engenhla ukuthola amathiphu namasu wesibhakela wabaqalayo.

Eminye yeminyakazo eyisisekelo yesibhakela okufanele ifundwe ifaka phakathi:

• jabs
• iziphambano
• imishwana
• izingwegwe
• ukukhahlela indlu
• ukukhahlela ngaphambili
• ukukhahlela eceleni

Njengoba uthola lokhu kunyakaza phansi, ungakha indlela yakho eya ezinhlanganisweni ezizosebenza nengaphakathi lakho ngokujija ngakunye, okufana nezingwegwe eziphindwe kabili, izikhawu zokuwela zejab, kanye nokukhahlela ohlangothini lwejab.

Ngesikhwama

Lapho usuthole phansi isibhakela esiyisisekelo phansi, ungahle ucabange ukuthola isikhwama sendlu yakho, noma mhlawumbe ujoyine ikilasi ejimini lakho elisebenzisa izikhwama ezahlukahlukene zokushaya nokushaya.

Ukungeza isikhwama noma ezimbili esimisweni sakho sesibhakela kunezela ukumelana okuningi, kusiza ukushisa amakhalori akho angaphezulu. Uzoqinisa futhi imisipha yakho, futhi.

Bona ividiyo engenhla uma unentshisekelo yokubona ukuthi ukuzivocavoca kwesibhakela nezikhwama kubukeka kanjani.

Ukwehlisa isisindo

Ngokwesilinganiso esilinganisiwe sama-calories angama-350 kuye kwangama-450 ashiswe ngehora, isibhakela se-cardio singaba ukwengeza okuhle ohlelweni lwakho lokwehlisa isisindo.

Njengoba kuthatha amakholori angama-3 500 ukulahla iphawundi elilodwa, udinga ukushisa ama-kilojoule angama-500 kuya kwangu-1 000 ngosuku ngokudla nangokuzivocavoca umzimba ukuze ulahlekelwe yikhilogremu elilodwa kuya kwamabili ngesonto.

Ukwenza ukusebenza kwesibhakela amahlandla ambalwa ngeviki kungakusiza kakhulu ukufeza le nhloso.

Uma uphethe isisindo esingeziwe, ungahle uqaphele ngokuzivocavoca umzimba ngenxa yengcindezi eyeqile ongayifaka emadolweni akho.

Noma kunjalo, kusenokwenzeka ukuthola ukuzivocavoca okuhle kwesibhakela ngokuphepha ukuze wehlise isisindo futhi ugcine umthelela wakho wokuzivocavoca uphansi. Lokhu kungabandakanya ukukhahlela okuphansi, ukunyakaza okuhamba kancane kwe-jab-cross, nokuningi.

Bheka ividiyo engenhla ukuze uqalise.

Okwe-cardio

Ukuzivocavoca okuhle kakhulu kwesibhakela okugxile ku-cardio ngokuvamile kuza ngesimo se-high-intensity cardio kickboxing. Uzofunda izindlela ezifanayo eziyisisekelo zesibhakela, ezinjengama-jabs kanye nokukhahlelwa kwendlu eyindilinga, kepha izindlela ze-cardio zivame ukushesha.

Ungaba nesikhathi esifushane sokuphumula "okusebenzayo" phakathi kwamasekethe, kepha kulindeleke ukuthi usebenze kanzima kakhulu lapho isekethe liqala ukwenza isipele ukuze izinga lokushaya kwenhliziyo yakho lihlale ezingeni elinamandla.

I-Cardio kickboxing ingahlinzekwa noma ngaphandle kwezikhwama ejimini. Ungahlola futhi lokhu kuvivinya umzimba kwe-cardio kickboxing kuvidiyo engenhla.

Ngezisindo

Njengoba ujwayela inqubo yakho yesibhakela futhi ulungele enye inselelo, cabanga ukungeza izinsimbi ekusebenzeni kwakho.

Ungasebenzisa ama-dumbbells akhanyayo ama-jabs neziphambano. Ezinye izinketho zibandakanya ukwenza izivivinyo ezinesisindo ngesikhathi sakho sokuphumula esisebenzayo, njengama-squats anama-dumbbells, i-kettlebell swings, nama-curls ayisisekelo e-bicep.

Ukuzivocavoca ngesibhakela okunesisindo kunikela ngamathuba okwakha amandla ngaphandle kokwenza ukuzivocavoca okugcwele okugcwele kunqubo yakho ye-cardio. Cabanga ukungeza ku-Workout njengale engenhla.

Ukuze uthole amandla

Mayelana nokuqina kwemisipha namathambo, isincomo esijwayelekile sabantu abadala ukwenza izindlela zokuqeqesha amandla kabili ngesonto noma ngaphezulu. Ngaphandle kokusetshenziswa kwezisindo emisebenzini yesibhakela, ungagxila emisebenzini yesisindo somzimba kanye nezikhwama ezisindayo ekusebenzeni kwakho.

Izibhakela nokukhahlela esikhwameni nakho kusebenza kangcono ekwakheni amandla uma kuqhathaniswa nokwenza kanjalo emoyeni. Isikhwama sinikeza ukumelana okwengeziwe. Vele uqiniseke ukuthi usebenzisa ukusonga ngesandla ukuvikela izihlakala zakho nokusebenzisa amagilavu ​​wesibhakela afaneleka kahle.

Ukuzivocavoca okuqinisayo kwesibhakela kungafaka nokuzivocavoca umzimba, njengamapulangwe nama-pushups. Bheka ividiyo yemizuzu engama-20 ngenhla ngenqubo yokwakha isibhakela ezokwakha amandla ezokwenza ukuthi ujuluke.

Nge-footwork

Ukuhamba ngezinyawo kwesibhakela kuhilela ukunyakaza okuqhubekayo phakathi nokuhamba kwakho naphakathi kwamasekethe akho. Ukuhamba ngezinyawo enqubeni yokuzivocavoca kwakha amandla nokushesha, okungakusiza kweminye imisebenzi ngaphandle kokuzivocavoca, njengokuhamba nokugijima.

Isimo sakho esiyisisekelo esimisweni sesibhakela sisesimweni “sebhokisi”, elilingisa ukuthi ukuma kwakho bekuyobukeka kanjani ukube ubusendandeni yesibhakela yangempela. Kubalulekile futhi ukufunda izisekelo zokuhamba kahle kwesibhakela ukuze usebenze imisipha yakho eyinhloko ngayo yonke isibhakela nokukhahlela, esikhundleni somhlane wakho.

Ukuze uthole ukuhlukaniswa okugcwele kokufanele ukwenze nokungafanele ukwenze ngezinyawo zakho zesibhakela, hlola ividiyo yokufundisa engenhla.

Izinzuzo zizonke

Isibhakela sisho okungaphezu kokuzama ukushaya izibhakela noma ukukhahlela izikhwama. Nakhu ukuwohloka kwezinye zezinzuzo eziphawuleka kakhulu zokuvivinya umzimba njalo:

• ithuthukisa impilo yenhliziyo (i-aerobic)
• kwehlisa umfutho wegazi
• kuthuthukisa ikhwalithi yokulala
• kwakha amandla
• kuqinisa amandla
• isiza ukuqinisa amathambo
• kusiza ekunciphiseni ukucindezeleka nokukhathazeka
• kunciphisa izimpawu zokucindezeleka
• ikusiza wehlise isisindo futhi usigcine

Ukukhuluma nini nesazi sokuqina komzimba

Isibhakela singaba inqubo ephumelelayo engakhipha imiphumela esheshayo, kodwa akukhona ukuhlakanipha ukugxumela ngqo ekuzivocavoca umzimba ngamandla ngaphandle kokuthola izinyathelo eziyisisekelo kuqala. Ungathola amavidiyo amaningi ozowabuka ekhaya akukhombisa indlela efanele yokwenza ukukhahlela nokushaya kwakho.

Ukwelula izingalo nemilenze yakho kungaholela ekulimaleni. Uzofunda nokuthi uqinisa kanjani kahle imisipha yakho eyinhloko ukuze uvikele umhlane wakho. Bheka le vidiyo kwamanye amaphutha wesibhakela ajwayelekile:

Ejimini

Uma ukwazi ukufinyelela ejimini noma kumqeqeshi, ungacabanga ukuthatha ikilasi elisemthethweni noma iseshini yomuntu ngamunye.

Qiniseka ukuthi usebenza ngejubane lakho - ungazizwa ucindezelekile uma abanye bekhahlela phezulu noma besebenzisa izinsimbi. Ufuna ukusebenza ngendlela yakho uze uqine ukuze ukulimala kungakushiyi eceleni.

Futhi, qiniseka ukuthi ukhuluma nodokotela wakho uma umusha ekuzivocavoca umzimba. Ungase futhi uthande ukuthola okulungile kudokotela wakho uma unokulimala kwakamuva, izinkinga zangemuva, noma isifo senhliziyo.

Okubalulekile

Ngenxa yezinzuzo zayo zenhliziyo nemithambo-nokuqeqeshwa kwamandla, izivivinyo zesibhakela zinenzuzo ekwakheni imisipha, ekwehliseni isisindo, nakwisimo senhliziyo jikelele senhliziyo. Uma umusha esibhakeleni (nokuzivocavoca ngokujwayelekile), kuwumqondo omuhle ukukhuluma nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca.

Akunandaba ukuthi ukhetha luphi uhlelo lwesibhakela, qiniseka ukuthi uzijwayeza ukunyakaza kancane ekuqaleni ngaphambi kokusebenza ngendlela ejwayelekile. Ngale ndlela, uzothola okuhle kakhulu kokuzivocavoca kwakho ngenkathi uvimbela ukulimala.

Qiniseka ukuthi ufudumeza kahle okungenani imizuzu emihlanu ngaphambi kwalokho, bese uvumela umzimba wakho ukuba wehle phansi ngemuva kokuzivocavoca njalo kwesibhakela.