Ungakwenza Kanjani Ukuqwala Kwezintaba Ngokufanele Njalo Isikhathi Esingashadile

-Delile

• Izinzuzo Zokhuphuka Kwezintaba
• Ungakwenza Kanjani Ukuqwala Kwezintaba
• Izinguquko Zokuzivocavoca Izintaba Zentaba
• Izintaba Ezikhuphuka Ukuzivocavoca Intuthuko
• Kufanele Usebenze Isikhathi Eside Kangakanani Abaqwala Izintaba?
• Buyekeza kwe-

Lapho umqeqeshi wakho wokuqina we-inthanethi noma we-IRL ekutshela ukuthi wehlele phansi namandla ngokusebenzisa umjikelezo wabaqwali bezintaba, kunzima hhayi ukudedela ukugcwala okugcwele ukwesaba. Isikhundla sepulangwe sifaka i-abs yakho nge-wringer, i-cardio ikushiya ungaphefumuli, futhi ekupheleni komjikelezo, amahlombe akho azwakala sengathi avutha umlilo.

Kodwa okwenza abagibeli bezintaba babe nzima kangaka futhi badeleleke yisona sizathu sokuthi kungani kufanele ubangeze esimisweni sakho, kusho u-Ashley Joi, umqeqeshi oqeqeshiwe kanye ne-Isopure Athlete. "Kulungele amaphaphu akho, inhliziyo, kanye namaqembu amaningi emisipha emikhulu emzimbeni wakho," kusho u-Joi "Kuwukuzivocavoca okuzuzisa kakhulu abantu okufanele bakuhlanganise kakhulu ekusebenzeni kwasekhaya, ukujima kwesisindo somzimba, nokufudumala."

Izinzuzo Zokhuphuka Kwezintaba

Cishe ungaqagela ukuthi ukuzivocavoca kwabaqwali bezintaba kuwukuhamba okuwumgogodla wokubulala, kodwa akukona konke ongakunikeza. "Ukuzivocavoca okunomthelela ophansi okusiza kakhulu ekuqiniseni amaqembu amakhulu emisipha ... imisipha yakho, ama-quads, iqolo elingezansi, amahlombe, kanye nama-glutes akho," kusho uJoi. "Impela ukuzivocavoca umzimba wonke." Ngokuqondile, izibopho, izibilini, emuva, amahlombe, nezingalo kugcina umzimba wakho wonke uzinzile, kuyilapho kusetshenziswa ama-quads, glutes, hamstrings, kanye ne-hip flexors ukuletha amadolo akho ngaphakathi nangaphandle kwesifuba sakho, ngokusho kwe-International Sports Sciences. Inhlangano. Futhi, ukusebenzisa wonke amandla akho ukushayela amadolo akho ngokushesha ngangokunokwenzeka kwenza kube ukuvivinya umzimba kwe-cardio okufanelekile, kusho u-Joi. (Kungakho-ke futhi kungukuhamba okufanele ukukufaka ku-Workout yakho ye-HIIT.)

Mhlawumbe inzuzo yabagibeli bezintaba abangaphansi kakhulu kwe-radar yikhono lokuhamba lokuphonsela inselelo nokwenza ngcono ukuhamba kwe-hip namandla, kusho uJoi. "Ukunyakaza kunamandla amakhulu, ngakho-ke ukuba sesimeni sepulangwe nokushayela amadolo akho emuva naphambili kumayelana nokuhamba kunanoma yini enye," uyanezela. I-ICYDK, ukuhamba ngamandla akho ukukwazi ukuhambisa iqembu lemisipha noma lemisipha - kulokhu, i-hip flexors, ekusiza ukuthi uhambise umlenze wakho bese uguqa uye emzimbeni wakho - ngokusebenzisa uhla lokunyakaza esokeni elihlangene ngokulawula.

Uma untula ukuhamba kwe-hip, ungase ube nenkinga yokugcina umhlane wakho uphansi - ingxenye ebalulekile yefomu elifanele lokunyakaza - ngenkathi wenza umzuliswano wezintaba, kusho uJoi. Uma kunjalo, ukulungisa izintaba zakho (okungaphezulu kwalokho ngesekhondi) kuzosiza ukuthuthukisa ukuhamba kwakho kwe-hip ngokwanele ukuze ekugcineni wenze inguqulo evamile, ezothuthukisa ukuhamba kwakho nakakhulu, uthi. "Izikhathi eziningi, abaqwali bezintaba babonakala njengokuzivocavoca okuhle kwe-cardio boost, okungaba yikho, kodwa futhi kuhle ekuhambeni nokusebenza jikelele," kuchaza uJoi. "Kukonke, kungukuzivocavoca okuhle okusebenzayo."

Ungakwenza Kanjani Ukuqwala Kwezintaba

Ukuze uthole izinzuzo zomzimba ogcwele, kuzodingeka wazi ukuthi ungabenza kanjani abagibeli bezintaba kahle. Lapha, u-Joi uyihlukanisa ibe izinyathelo ezintathu ezilula.

A. Qala endaweni ephezulu yamapulangwe ngamahlombe ngaphezulu kwesihlakala, iminwe isakazeke ngaphandle, izinyawo ze-hip-wide zihlukaniswe, nesisindo sokuhlala emabhola ezinyawo. Umzimba kufanele wakhe umugqa oqondile ukusuka emahlombe kuya emaqakaleni.
B. Ukugcina emuva futhi ubheke phakathi kwezandla, umgogodla wokuqina, phakamisa unyawo phansi, bese ushayela ngokushesha esifubeni.
C. Buyisela unyawo ukuqala bese uphinda ngomunye umlenze. Shintshanisa amadolo okushayela ngokushesha abheke esifubeni njengokungathi uyagijima.

Ukuhamba kungabonakala kunzima kakhulu ukukuphambanisa, kepha kunephutha elilodwa elijwayelekile okufanele uqaphele ukuthi ungenzi: Njengoba ushayela idolo lakho esifubeni, ungaqala ngokungazi ukuphakamisela isinqe sakho emoyeni, ulahlekelwe i-flat back, engabeka ukucindezeleka okungaphezulu ezihlakaleni zakho, kusho uJoi. Ngaphezu kwalokho, "lapho i-butt yakho ixhunywe kakhulu, akuyona into efanayo yokushayela idolo [njengalapho iqolo lakho liphansi], ngakho-ke kuncane ukuzibandakanya ku-hip flexors, core, kanye ne-glutes yakho lapho ucindezelwa," uyachaza. (Qaphela ukwenza lawa maphutha ekilasini lakho lokuhamba ngebhayisikili lasendlini, futhi.)

Izinguquko Zokuzivocavoca Izintaba Zentaba

Noma zingekho ama-kettlebell noma izisetshenziswa zikanokusho ezihilelekile, abaqwala izintaba kuwumsebenzi onzima kakhulu - futhi kulungile uma ufuna ukuwashintsha ukuze ahlangabezane nezinga lakho lokufaneleka nezidingo. Eqinisweni, ukuguqulwa kuyindlela enhle yokunciphisa noma yikuphi ukucindezela okubuhlungu ezihlakaleni, kusho uJoi. "Incwadi efanelekile isezandleni zakho ngaphansi kwamahlombe akho, kodwa umzimba wawo wonke umuntu wehlukile, kuya ngokuthi wenzani nsuku zonke, amandla akho noma ukulimala kwakho," kuchaza yena. "[Uma unezinhlungu] esihlakaleni, kwesinye isikhathi ukwelula izandla zakho kancane uye phambili kunganciphisa ukucindezeleka."

Ukwengeza ukuphakama okuncane, okufana nokubeka izandla zakho phezu kwebhokisi, isitebhisi, noma ibhentshi, kubaqwali bakho bezintaba kuzokwenza iqhinga, futhi - kuzokusiza ukuthi ugcine leyo ndawo ingemuva, kusho u-Joi. "Lokho kungasusa ingcindezi ezingalweni nasemahlombe, futhi kungenza uhla lokunyakaza lube lula emadolweni ngenxa yokuba sesikhundleni esiphakeme," esho.

Futhi kufanele uqaphele: Uma abagibeli bezintaba abajwayelekile beqine kakhulu noma ugcina ubenza endaweni ebheke phansi yenja, yisa amadolo akho esifubeni sakho ngesilinganiso esincane bese uthepha uzwane lwakho phansi, kunokuba ubashayele ngokushesha njengoba ungakwazi, uyanezela.

Kungakhathaliseki ukuthi yikuphi ukulungisa onquma ukuhamba nakho, yazi ukuthi "ngoba kukhona ukuguqulwa akusho ukuthi kufanele unamathele kukho [kuwo wonke umjikelezo]," kusho uJoi. "Ukushintshanisa umfutho ophakeme namandla aphansi kuhle kakhulu."

Izintaba Ezikhuphuka Ukuzivocavoca Intuthuko

Uma imizuliswano yakho yabaqwali bezintaba ingakhuphuki izinga lokushaya kwenhliziyo yakho (ama-props kuwe), sekuyisikhathi sokuthatha izinto phezulu. Inketho eyodwa: khipha ukujima kwakho phansi okuqinile ejimini ukulethe esihlabathini solwandle esithambile, esizoqhubeza inselele imisipha yakho yokusimamisa futhi kwenze ukusunduza kube nzima nakakhulu emzimbeni wakho ophansi, kusho uJoi. Noma, zama umjikelezo wabagibeli bezintaba ojikelezayo, ozohlola izibopho zakho nomzimba ophansi.Ukugcina izandla zakho endaweni, shayela idolo elilodwa ubheke esifubeni sakho, futhi esikhundleni sokulithumela liqonde emuva, lilahle ngakwesokudla. Qhubeka uye kwesokudla uze uhambe ibanga elide ngaleyo ndlela (noma yonke indlela ezungeze isiyingi!), Bese ubuyela emuva ngakwesobunxele bese uphinda kuze kube yilapho umjikelezo wakho usuphelile.

Ukuze ukhanyise ingqikithi yakho ngomlilo, u-Joi uncoma ukuthi ushintshele phezulu lapho uletha khona amadolo akho. "Ungazibandakanya kakhulu nezibopho zakho ngokushayela idolo lakho ngaphandle kwendololwane yakho," kusho uJoi. "Noma, shayela idolo eliphambene uye endololwaneni ephambene, ezokwenza kube nokusonta okuningi, ubambe ama-oblique kanye nemisipha ephansi emuva." (Uma ufuna ukuhamba zasendle ngokuphelele, ungenza futhi abagibeli bezintaba ngezinzwane zakho ebhokisini le-plyo noma ebhentshini.)

Udinga ukuboniswa okubukwayo kokuthi kwenziwa kanjani abaqwali bezintaba kanye nakho konke lokhu kushintshwa? Buka le vidiyo engenhla equkethe uBrianna Bernard, umqeqeshi oqinisekisiwe womuntu siqu kanye ne-Isopure Athlete, ukuze ufunde indlela yokushaya izinzipho.

Kufanele Usebenze Isikhathi Eside Kangakanani Abaqwala Izintaba?

Uma ungumgibeli wezintaba omusha, uJoi uncoma abagibeli bezintaba kuqala bakhuphuke ngemizuzwana engama-30, okuthi, i-BTW, izwe okuningi yinde ukwedlula kubonakala. Ngokunamathela enkathini efanayo ngaso sonke isikhathi lapho wenza umnyakazo, uzokwazi ukulandelela ukuthi uthuthuka kanjani mayelana namandla nokuhamba, uyachaza. Isibonelo, ungase uqale wenze umjikelezo wonke wabaqwali bezintaba ngokushintsha kampompi kazwane okunensayo. Njengoba uqina, ungase wenze uhhafu wokunyakaza ngendlela evamile futhi omunye uhhafu ngompompi. Ngemuva kokuzijwayeza okuthile, ungahle ukwazi ukujikeleza ngokuphelele ngaphandle kokulungiswa - futhi mhlawumbe nokuthuthuka noma okubili, uyachaza. "Bheka nje ukuthi yini ongayenza phakathi naleyo mizuzwana engama-30."

Buyekeza kwe-