Ungalunga Kanjani Ekuhambeni Izintaba Ngaphambi Kokushaya Umzila

-Delile

• 1. Yakha amandla omzimba aphansi
• Ukuvivinya umzimba kwemilenze
  
• 2. Thuthukisa ukukhuthazela kwenhliziyo
• 3. Hlala uvumelana nezimo
• Umdwebo wesine
• Amadolo esifubeni
• Ekuseni okuhle
• Ukuma kwe-quad emi
• Ukwelulwa komgijimi

Ukuhamba izintaba kungaba yinselele ngokumangazayo, ikakhulukazi kulabo abangajwayele ukuzikhandla ngokomzimba. Ukwengeza ekushiseni okwedlulele kuleli hlobo okulethwe ezingxenyeni eziningi zezwe, futhi abagibeli abangenalwazi bangazithola bebuhlungu futhi bephelelwa umoya ngokushesha kunokuba bekulindelwe.

Umqashi okhathele angaba sengozini yokuphelelwa amanzi emzimbeni, ashibilike, noma awe - futhi into yokugcina oyifunayo ukuthi ubhajwe entabeni ungabe usakwazi ukwehlela emuva phansi.

Noma ngabe uhlela kuphela ukunyuka okulula noma okulingene, noma ukuhamba izintaba uma kupholile ekwindla, usengazuza ngokuqeqeshwa kwezintaba. Uzohamba kangcono ukhuphuke intaba, futhi izicubu zakho zizozizwa zikhathele kancane ngemuva kwalokho.

Noma ngabe unokhuphuka olukhulu oluqhamukayo noma uhlela ukushaya izintaba ukujabulela amahlamvu awayo, sifake izindlela ezinhle kakhulu zokuziqeqeshela izintaba. Nayi imigomo emithathu eyinhloko yokuqina okufanele ugxile kuyo uma ufuna ukuba ngcono lapho uhamba izintaba:

1. Yakha amandla omzimba aphansi

Njengoba ubungalindela, imilenze yakho iyimisipha ebaluleke kakhulu yokwakha nokuqinisa uma ufuna ukuba ngumuntu ohamba kangcono. Ama-glutes, ama-quads, imisipha, namathole akho amaqembu amakhulu emisipha yomlenze. Lapho uqeqesha imisipha yakho yomlenze, gxila ekuzivocavoca umzimba. Nazi ezimbalwa ezinhle kakhulu:

Ukuvivinya umzimba kwemilenze

• squats
• imiphunga
• cindezela umlenze

Ukuvivinya umzimba okuhlanganisiwe kuhle ngoba kusebenza imisipha eminingi namaqembu amathenda ngokunyakaza okukodwa. Okungcono kakhulu, bathambekele ekulingiseni ukunyakaza kwangempela okwenzayo ngenkathi uhamba izintaba, njengokuphambela phambili ngomlenze wakho noma ukwehla ukuze uvikele okuthile. Ngisho nento elula njengokushintsha kokuthambekela iphathwa kangcono ngemisipha yomlenze enamandla, ngakho-ke lolu hlobo lokuqeqeshwa lusiza kakhulu uma uhamba ngezinyawo.

Uma uzizwa ukwazi ngakho, ungafaka izivivinyo zokwehlukaniswa njengokwandiswa kwemilenze kanye nokukhahlela emuva, kepha izivivinyo ezintathu ezihlanganisiwe ngenhla ziyikho konke okudingayo ukusiza ukwakha umzimba onamandla ophansi - ikakhulukazi ama-squats. Ungenza ama-squats abe yinselele ngokwengeza isisindo, njenge-barbell ehlala emahlombe akho, ebizwa nge-back squat.

"Ama-squats angemuva ayindlela enhle yokwandisa amandla omlenze jikelele [wokuhamba izintaba]," kusho u-Ally McKinney, umphathi wezempilo esifundeni eGold's Gym e-Austin. “Isikwati esingemuva siyaphoqa impela ukuthi iqembu lethu le-quad ne-glute lisebenze futhi lithole yonke imicu yemisipha. Umzila uhlala uletha isimanga. Uma unamandla… uzokwazi ukusingatha eziningi zalezo zimanga ekukhuphukeni noma ekwehleni. ”

2. Thuthukisa ukukhuthazela kwenhliziyo

Ukuqwala intaba kuyithuba lokuqabuleka ngokwengqondo kanye nokuphumula kusuka osukwini olumatasa lwansuku zonke ngenkathi ubonga ukuphuma ngaphandle okukhulu. Kodwa emizimbeni yethu, kungukuzivocavoca kwenhliziyo, njengokufana nokubhukuda, ukudansa, ukudlala i-volleyball, noma ukuhamba nenja yakho (ebizwa nangokuthi umsebenzi we-aerobic).

Uma ufuna ukuba ngcono lapho uhamba izintaba - noma enye i-cardio - udinga ukuthuthukisa ukukhuthazela kwakho.

I-American Heart Association incoma ubuncane bemizuzu eyi-150 yokuvivinya umzimba ngokulingene ngesonto, noma isigamu sehora izinsuku ezinhlanu ngesonto.

Uma ungekho kulelo zinga, sebenzela ukukala imikhuba yakho yokufaneleka uze ube. Ukusuka lapho, khulisa kancane inani lokuzivocavoca okwenzayo ngokwengeza ubude besikhathi noma ukukhuphula amandla.

Isibonelo, uma ukuzivocavoca kwakho kwangaphambilini kwe-cardio bekuhamba esitimeleni imizuzu engu-20, ungangeza ukuthambekela kwemizuzu engu-10 edlule, noma umane uhambe imizuzu engama-25. Ukuziphonsela inselelo kuzosunduza imikhawulo yakho futhi kukusize uhlale isikhathi eside emzileni.

Zama ukufaka izintaba zangempela eziningi ekusebenzeni kwakho kwenhliziyo ngangokunokwenzeka. Lokhu kuzokusiza ukuthi uthole ulwazi nolwazi lobuchwepheshe emizileni, kepha ukuhamba ngezinyawo ngokwako nakho kubalulekile njengethuluzi lokuqeqesha ukukhuthazela.

Ucwaningo olushicilelwe ku-Journal of Outdoor Recreation, Education, and Leadership lukhombisa ukuthi ngisho nokuhamba ngezinyawo ngokuzilibazisa kwanele ukuletha ukuthuthuka komzimba ohlelweni lwakho lwezinhliziyo.

3. Hlala uvumelana nezimo

Ukwelula akubalulekile nje kuphela ukufudumeza imisipha ngaphambi komsebenzi onzima, kepha ukwenza ngcono ukululama nokugcina impilo yemisipha. NgokweHarvard Health Letter, ukuguquguquka kugcina ukunyakaza okuhlukahlukene futhi kugcina izicubu zinde. Ngaphandle kokwelula ngokwanele, imisipha iba mifushane futhi iqine, okuthinta kabi ukusebenza futhi kungaholela ezinhlungwini zamalunga nezinsizi zemisipha.

Abelula kakhulu abahamba izintaba yibo abafaka imisipha esetshenziswa kakhulu lapho uhamba izintaba: imilenze nezinqulu. Ukwelula kubaluleke kakhulu uma uchitha isikhathi esiningi uhleli usuku ngalunye, ngoba lokhu kungadala ukuqina kuma-glutes akho, i-hip flexors, nemisipha ye-hamstring.

Nazi izindlela ezinhlanu ezinhle kakhulu zokuhamba izintaba:

Umdwebo wesine

1. Qala kusuka endaweni yokuma noma ulele phansi emhlane wakho.
2. Goba umlenze owodwa, uwele ukuze unyawo lwakho luphumule ngaphezulu kwedolo lakho kolunye umlenze.
3. Bese udonsa ngobumnene lelo dolo ulibuyisele esifubeni sakho ngokucindezela izinkalo zakho emuva (uma umile) noma ulidonse ngezingalo zakho (uma lisemhlabathini).
4. Phinda womabili amadolo.

Amadolo esifubeni

1. Ngenkathi ulele phansi ngomhlane, donsela amadolo akho phezulu futhi uhlangane ngokunqamulela esifubeni sakho uze uzwe ukunweba ku-glute nasezinqeni zakho.
2. Gcina umhlane wakho ophansi ubheke phansi.
3. Phinda imilenze yomibili.

Ekuseni okuhle

1. Kusukela esimweni sokuma, gcina imilenze yakho iqonde ngenkathi uphonsa ukuphela kwakho emuva emuva ngokugoba ngenkathi ushaya okhalweni lwakho.
2. Qhubeka uguqe uze uzwe ukuthi imisipha yakho iyaqina.

Ukuma kwe-quad emi

1. Ngenkathi umile, goba umlenze owodwa edolweni. Bamba unyawo lwakho ngesinye isandla, bese uludonsela ngasemuva kuze kube yilapho uzizwa udonsa i-quadricep yakho.
2. Bamba okuthile ngesinye isandla ukuze uzinze uma kudingeka.
3. Phinda izinyawo zombili.

Ukwelulwa komgijimi

1. Ukugcina amathole akho eguquguquka, yima cishe ngonyawo kude nodonga, bese ubeka umlenze owodwa emuva.
2. Gcina izinyawo zombili ziyisicaba phansi ngenkathi uncika umzimba wakho odongeni uze uzwe ukuthi inkonyane liyazelula.
3. Sebenzisa izandla zakho ukubopha odongeni.
4. Phinda ngomlenze ngamunye.

Ngisho nokunyuka kwama-novice kungaba nzima. Kepha ukuhambahamba emvelweni yinto abantu abebekade beyenza izigidi zeminyaka - umzimba wakho wakhelwe yona!

Uma uqinisa imisipha yakho yemilenze, sebenza ku-cardio yakho, futhi uqiniseke ukuthi welula ngenkathi ushaya ngokungaguquguquki emizileni yokusebenzisa inqubo yakho, uzozithola usuthuthuka ngokushesha njengomuntu ohamba izintaba.

Ungakhohlwa ukufaka amanzi kahle ngaphambi kokunyuka kwakho, futhi ulethe amanzi amaningi nokudla okulula. Izintaba ezijabulisayo!

URaj Chander ungumbhali wezeluleko nowokuzimela osebenza kakhulu kwezentengiso yedijithali, ukuqina, nezemidlalo. Usiza amabhizinisi ukuhlela, ukudala, nokusabalalisa okuqukethwe okukhiqiza ukuhola. URaj uhlala eWashington, D.C., lapho ajabulela khona ukuqeqeshwa kwe-basketball namandla ngesikhathi sakhe sokuphumula. Mlandele ku-Twitter.