Ukuqeqeshwa Kwentwasahlobo: Zivivinye njengoMsubathi wePro

-Delile

• Thola Ukushaya Kwenhliziyo Yakho
• Nyakazisa Umzimba Wakho
• Shintsha It Up
• Cindezela okuthi Misa okwesikhashana
• Dlala ibhola!
• Fuel Njengomsubathi
• Okuningi ku-SHAPE.com
• Buyekeza kwe-

Ngoba awukwazi ukushaya eyodwa epaki efana nayo UDerek Jeter noma ujikijele i-fastball like UJoba Chamberlain akusho ukuthi awukwazi ukuthatha isifundo kubafana be-baseball bese uziqeqesha njengomgijimi ophambili. Sikhulume ngokukhethekile nomqeqeshi osezingeni eliphakeme we-baseball kanye nesimo somqeqeshi uDana Cavalea, osanda kuvula indawo yokuqeqesha yaseNew York ebizwa nge-ML Strength, ukuthola ukuthi abantu "abajwayelekile" bangawasebenzisa kanjani amasu afanayo asetshenziswa abasubathi banamuhla ekusebenzeni kwabo.

"Indlela [engiyisebenzisa nabadlali] isuselwa ezintweni eziyisikhombisa: ukuhlola, ukufundisa, ukuvimbela, ukuqeqesha, ukuncintisana, uphethiloli, nokululama," kusho uCavalea. "Sithathe lezi zici eziyisikhombisa futhi sazisebenzisa kubantu abaningi ukuze sinikeze abasubathi umuzwa wokuncintisana ngokuphathelene nokuthuthukiswa kokusebenza, ukuqwashisa umzimba, nokuvimbela ukulimala."

Nayi umbandela womqeqeshi othi "cheat sheet" ukuze uthole okuhle kakhulu ekusebenzeni kwakho, enkundleni nasocingweni:

Thola Ukushaya Kwenhliziyo Yakho

Ukukhulisa i-cardio kuyisayensi. "Qeqesha ngenkathi usebenzisa i-heart rate monitor futhi usebenza ngaphansi kwamaphesenti angama-70 wezinga lokushaya kwenhliziyo yakho," kusho uCaulealea.

Ukuze ubale izinga eliphezulu lokushaya kwenhliziyo yakho, sebenzisa lesi sibali sokubala esiku-inthanethi. I-Cavalea iphinde income ukuhamba ngebhayisikili ngezikhathi ezithile ezikuyisa kufika kumaphesenti angu-85 wezinga eliphezulu lokushaya kwenhliziyo yakho.

Nyakazisa Umzimba Wakho

Akukona ukuthi uhamba kaningi kangakanani, kunjalo Kanjani uyanyakaza. "Faka ukweqa, ukugxuma, ukugxuma, nokunye ukunyakaza okulandelanayo esimisweni sakho sokuqeqeshwa," kusho uCavalea.

Shintsha It Up

Uma kuziwa ekuqeqesheni amaqembu amakhulu emisipha, ukuhlukahluka kuyisihluthulelo. "Lokhu kufanele kufake phakathi ukwenza izikweleti, izixongololo, kanye nezinsipho zokuqinisa kakhulu," kusho uCaalealea.

Cindezela okuthi Misa okwesikhashana

Esikhundleni sokwenza nje ama-reps ngejubane elizinzile, umqeqeshi uphakamisa ukufaka i-'static hold 'esimisweni sakho. "Isibonelo, bamba i-pushup noma i-squat endaweni engezansi imizuzwana emithathu kuya kwemihlanu," usho kanje.

Dlala ibhola!

Amabhola awagcini ezemidlalo yokuxhumana. "Sebenzisa amathuluzi afana nebhola likanobhutshuzwayo, amabhasikidi, namabhola okusabela ngoqeqesho lwakho ukuze ukwazi ukugcina nokuthuthukisa ukunyakaza kwakho konke, ukuxhumanisa, ukuphendula, nokulinganisela kwakho," kusho uCavelea.

Fuel Njengomsubathi

Yidla njengomgijimi. "Yidla imifino eminingi ukuze uthuthukise amandla omzimba wakho namandla amaseli futhi uphuze okungenani ingxenye yesisindo somzimba wakho emanzini ngosuku," kusho uCavalea. Owesifazane onesisindo esingamakhilogremu angu-140 kufanele ahlose ukuphuza okungenani ama-70oz we-H2O ngosuku.

Okuningi ku-SHAPE.com

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