Umsebenzi Ongakwesokudla Wokuqeqesha Ukuchoboza Izinjongo Zakho Zokuqina

-Delile

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Noma ngabe uthanda ukuhamba ngebhayisikili, ukugijima, noma ukudlala ithenisi, kuyalinga ukwenza umdlalo wakho owuthandayo konke sokujima kwakho. Kodwa ukushintsha isimiso sakho kuyakufanelekela, kusho umqeqeshi noprofesa wesayensi yokuzilolonga uJessica Matthews. Akugcini nje ukwehlisa ubungozi bokulimala, kepha ukuqeqeshwa okuphambene nakho kusiza ukukhulisa ukuqina kwakho okuphelele-futhi kungakwenza ube ngcono emisebenzini oyithandayo kakhulu. Finyelela imigomo yakho yokufaneleka ngokukhetha ukusebenzisa okunye okulungile. (Ngemuva kwalokho, hlola Izikibha Ezinhle Kakhulu Zokuchoboza Izindlela Zakho Zokuzivocavoca.)

Uma ufuna: Shesha ngokushesha

Zama: HIIT

Ukuqeqeshwa kwesikhawu esiphakeme, noma ukusebenzisa i-HIIT, kuzokusiza uthole isivinini, kusho uMatthews. (Zama i-HIIT Workout That Tones ngemizuzwana engama-30!) Uthi: "Ukusebenza ngamandla kuphakamisa amandla akho e-aerobic nokusebenza komzimba," esho. Futhi akudingeki ngaso sonke isikhathi ukuthi ugijime ukwenza lezo zikhathi zenzuzo ngebhayisikili noma nge-elliptical noma ekilasini le-HIIT kuzokusiza ukukhulisa isivinini sakho kuthrekhi.

Uma ufuna uku: Jump Higher

Zama: Pilates

Kungakhathaliseki ukuthi ungumdlali we-dansi noma we-basketball, uma ufuna ukuphakama okwengeziwe, yiya ekilasini le-Pilates. Ukweqa kudinga amandla futhi ikilasi le-Pilates lizoqinisa imisipha yemilenze yakho futhi likhulise ikhono lakho lokunciphisa imisipha yakho futhi liyelule ngokushesha-okuyikho kanye okudingayo ukuze ugxumele emoyeni.

Uma ufuna: Phakamisa okuningi

Zama: Plyo

Kungakhathaliseki ukuthi ungumuntu ovamile we-CrossFit noma ubheka nje ukuphakamisa izisindo ekuphakamiseni amandla akho, ukuqeqeshwa kwe-plyometric-ukunyakaza okufana nokugxuma ama-jump squats, ama-Burpees, nokweqa kwebhokisi-kuzokusiza ukuthi ufike lapho. "Uziqeqeshela amandla okwenza umnyakazo osheshayo," kusho uMatthews. Ukunyakaza okusheshayo, okuphindaphindwayo (njengaleso esisohlelweni lweplyometric) akusebenzisi ukumelana kwangaphandle, kepha kuzoba nemisipha yakho esebenza kanzima nokwenza inzuzo enkulu.

Uma ufuna: Iya ibanga

Zama: Ukuqeqeshwa kwesikhashana

Uma uqeqeshela umcimbi wokukhuthazela, njengokuhamba ngebhayisikili ngamamayela ayi-100, udinga indlela ehlangene yokunyuka kwamabanga asezingeni eliphakeme kanye nezikhawu zezikhathi ezimfushane. Uma umcimbi wakho webanga uwukugibela ibhayisikili, yehla ebhayisikilini wenze ukujima okufushane okugijima ukuze uvimbele ukunyakaza okuphindaphindayo. Uma uziqeqeshela ukugijima amamayela angu-50, gibela ibhayisikili ukuze uthole lokho kuzivocavoca kwesikhashana.

Uma ufuna: Sabela ngokushesha okukhulu

Zama: Isimo sezemidlalo

Emidlalweni efana nethenisi, isikhathi sokuphendula kanye nokushesha kubalulekile. "Amakilasi okulungisa isimo sezemidlalo ayindlela enhle," kusho uMatthews. "Ukuzivocavoca kuzothuthukisa amandla omzimba wakho okusheshisa nokusheshisa, ukuze ukwazi ukuvula i-dime." Uma usebenza wedwa, yenza umsebenzi wejubane nokushesha kokuhamba njengokubhola okususelwa esiteji.

Uma ufuna: Bhukuda kahle

Zama: I-Yoga

Ukuphefumula okuzinzile, okunesigqi okudingayo ukubhukuda kuyingxenye yalokho okwenza kube nzima ngempela kubantu abafaneleka ukuba benze kahle echibini. Ukuze uthole ukulawula okwengeziwe, zama ukufaka i-yoga esimisweni sakho. "Ukugcizelelwa kokuphefumula emicabangweni ehlukene yengqondo/ yomzimba kuhumusha kahle kunoma yikuphi ukuvivinya umzimba okuqhubekayo," kusho uMatthews. "Lokho kuphefumula okungaguquki kungasiza ngempela echibini." Abagijimi nabagibeli bamabhayisikili, abavame ukufaka ukubhukuda ukubhekana ne-triathalon, nabo bazosizakala ngokuqeqeshwa kwamandla, ngoba ukubhukuda kungukuzivocavoca umzimba ngokuphelele.

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