Njengabantwana, sonke sasikuthanda ukutsiba intambo, kodwa njengoko sikhula, ukuchanabeka kwethu kulo msebenzi kuyancipha.Nangona kunjalo, intambo yokutsiba yeyona ndlela iluncedo kakhulu yokuzilolonga ebandakanya izihlunu ezininzi.Apha ngezantsi kukho iingenelo zokutsiba intambo, ukwahluka kwayo, kunye nezilumkiso ekufuneka uzithathe.
Ngexesha lokuzilolonga kwakho, ndincoma ngamandla ukuba udibanise intambo yokutsiba ukuze ufumane iziphumo ezingcono zokuzilolonga!Idatha ibonisa ukuba emva kweseshoni ye-HIIT yemizuzu engama-30, ukongeza intambo yokutsiba kunokukunceda ukuba utshise i-calorie eyongezelelweyo ye-800 imihla ngemihla, elilingana neyure yokubhukuda.Oku kuyenza igqibelele kwabo bafuna ukunciphisa umzimba kodwa babe nexesha elilinganiselweyo.Intambo yokutsiba ibonelela ngezi nzuzo zisibhozo zilandelayo:
1. Isiphumo esingaqhelekanga sokutshisa amanqatha
Intambo yokutsiba ngesantya esiqhelekileyo, apho uphefumla kancinci kodwa usenokuthetha, unokutshisa malunga nama-400 eekhalori kwimizuzu engama-30, okufana nokubaleka imizuzu engama-60.Ngapha koko, xa imozulu ingalunganga okanye uxakeke kakhulu, intambo yokutsiba iyahlangabezana neemfuno zakho zexesha, indawo kunye nokusebenza kakuhle!
2. Ukuxinana kwamathambo okwandisiweyo
Ngaphandle kokuncitshiswa kwamafutha kunye nokukhuthaza impilo yentliziyo, intambo yokutsiba ikwakhuthaza ukukhula kwamathambo kwaye yonyusa ukuxinana kwamathambo.Uphando lubonisa ukuba abasetyhini abatsiba intambo amaxesha angama-50 ngosuku banokonyusa ukuxinana kwamathambo nge-3-4% emva kweenyanga ezintandathu, ngaloo ndlela behlisa umngcipheko we-osteoporosis.
3. Uphuculo lobuchule
Kubabaleki okanye abagijimi bendlela, intambo yokutsiba yeyona ndlela ibalaseleyo yoqeqesho.Ukusukela ukuba zombini iinyawo namava相似 amandla ngexesha lokutsiba intambo, ijongana nokungalingani kwemisipha kwaye iphucula ulungelelwaniso kunye nokukhawuleza.
4. Umsebenzi ophuculweyo weCardiovascular
Intambo yokutsiba ngumthambo we-aerobic othi, ngokuziqhelanisa rhoqo, wongeze ukusebenza kwentliziyo.Njengoko umsebenzi wakho we-cardiovascular uqina, umzimba wakho uyamkeleka ngakumbi kwiindlela zoqeqesho oluphezulu, ukuphucula ukusebenza kwezemidlalo.
5. Ukunyamezela kwemisipha
Nangona intambo yokutsiba ingumsebenzi we-aerobic, inkqubo yokutsiba iqeqesha ngokubonakalayo ukunyamezela kwezihlunu zomzimba.Ukonyusa isantya sentambo yokutsiba kufuna umthambo omkhulu wengalo kunye namagxa, ukomeleza amandla omzimba aphezulu nasezantsi.
6. Ukuphatheka
Iquka iziphatho ezibini kunye nentambo, intambo yokutsiba ilingana ne-500ml yebhotile yamanzi xa isongile, ithatha indawo encinci kubhaka wakho.Ke, ungayithwala naphi na kwaye uzilolonge ngalo lonke ixesha ufuna.
7. Kulula ukuSebenza kunye nokuzonwabisa
Iintambo zokutsiba ezisisiseko azikho nzima, kwaye phantse wonke umntu unokuzenza.Ngokufudumala okufanelekileyo ngaphambi kokuzivocavoca, intambo yokutsiba ayinabungozi emzimbeni.
8. Umngcipheko ophantsi wokulimala kweMidlalo
Njengoko kuchaziwe ngaphambili, intambo yokutsiba inomngcipheko omncinci wokulimala kwezemidlalo.Abaninzi basenokuzibuza, “Ngaba ukutsiba intambo akuqini emadolweni?”Iingcali zonyango zibonisa ukuba uxinzelelo lwamadolo ngexesha lokutsiba ngentambo luncinci kunexesha lokubaleka!Ukubaleka kukhokelela kunyawo olunye ukuya kumandla asebenzayo, kunye neentshukumo ezintsonkothileyo zamadolo, okukhokelela kwimpembelelo enkulu emadolweni.Ngokwahlukileyo, intambo yokutsiba ibandakanya amandla alinganayo kwiinyawo zombini kunye namandla amileyo, ukubeka uxinzelelo oluncinci emadolweni.
Ukuba umbono wakho wentambo yokutsiba ukhawulelwe ekuxhumeni phezulu naphantsi, jonga iindlela zokuzonwabisa ezilungiselelwe ngumqeqeshi.Kukho iintshukumo ezintathu zenqanaba labaqalayo ezifanelekileyo ezo zintsha kwintambo yokutsiba:
1. Dynamic Lateral Step Touch
Yolula intambo yokutsiba ngokuthe tye ukuphawula umgama wamanyathelo asecaleni.Beka izandla zakho ngokwemvelo phambi kwesifuba sakho, iinyawo zakho zibe ububanzi begxalaba kunye namadolo agobe kancinci.
Nyathela unyawo lwakho lwasekunene ngasekunene, uze unyawo lwakho lwasekhohlo ecaleni kwalo ukuya ngasekunene, uhambisa umzimba wakho ngakwicala loononkala ukuya esiphelweni sentambo yokutsiba.Goba kancinci ukuze ubambe isiphatho, yima, kwaye uye kwelinye icala lomqheba wentambo yokutsiba.Phinda isenzo.
2. Tsiba iRope Shuttle Run
Kwakhona, lungisa intambo yokutsiba emhlabeni kwaye ume kwelinye icala lesiphatho, iinyawo zakho zibe ububanzi bamagxa kunye nokunyathela phezu kwentambo.Kancinane ubaleka uye phambili de ufikelele kwelinye icala lentambo, ugobe ukuze ubambe isiphatho.Yima wenze ukubaleka okucothayo umva uye kwelinye icala lentambo, ubambe isiphatho kwakhona.Phinda isenzo.
3. Tsiba ecaleni ukuya kwelinye ngeenyawo kunye
Songa umqheba wentambo yokutsiba-ukuze ume kwicala lasekunene lentambo.Beka izandla zakho emva kwakho kwaye ugobe kancinane amadolo akho, uzama ukugcina iinyawo zakho kunye.Jiwulela iingalo zakho phambili, sebenzisa amandla ngomzimba wakho, kwaye utsibe kwicala lasekhohlo lentambo ngelixa ugcina idolo eligobileyo xa ufika.
Ngelixa intambo yokutsiba inomngcipheko omncinci wokonzakala, akukho ngozi ngokupheleleyo.Nazi izilumkiso ezithandathu ekufuneka uziqwalasele:
1. Ukukhethwa kweNtambo yokutsiba
Kukho iintlobo ngeentlobo zeentambo zokutsiba ezikhoyo, kubandakanywa nezo zabantwana kunye noqeqesho, ezahlukileyo ngobude kunye nobunzima.Ukukhetha ubude obufanelekileyo obulungiselelwe iimfuno zakho kuya kuphucula iziphumo zakho zokuzilolonga.Ukumisela ubude bentambo, hamba phezu kwentambo kwaye uphakamise izibambo kumacala omabini.Xa iingqiniba zakho zenza i-angle ye-90-degree, ukuphakama kufuneka kufikelele kwinkaba yakho.Ubunzima bunokukhethwa ngokusekelwe kwizinto ozikhethayo, kodwa abaqalayo abangenaso isiseko samandla kufuneka bakhethe ubunzima obuqhelekileyo.
2. Ayikhuthazwa ngabantu abagqithisileyo okanye abo banokulimala kwedolo
Nangona impembelelo yentambo yokutsiba incinci, abantu abanobunzima obugqithisileyo okanye imbali yokulimala kwamadolo banamadolo abuthathaka xa kuthelekiswa nabanye.Kuyacetyiswa ukuba ungazami ukutsiba intambo ngaphandle kokudibana nomqeqeshi oqeqeshiweyo okanye ugqirha ukuba uyafuna ukuzama.
3. Khetha indawo efanelekileyo
Ukuzivocavoca kwindawo ekhuselekileyo linyathelo lokuqala lokuphepha ukulimala.Kuphephe ukutsiba intambo kwiindawo eziphakamileyo okanye imigangatho enzima.Endaweni yoko, khetha i-PU yokubaleka umkhondo kwindawo yokudlala okanye ubeke i-yoga mat phantsi kweenyawo zakho ukonyusa i-cushioning.
4. Nxiba izihlangu ze-Athletic
Ngaba uqhele ukutsiba intambo unganxibanga zihlangu okanye unxibe iislippers ekhaya?Yahlukana nalo mkhwa mbi!Ukunxiba izihlangu zeembaleki kubalulekile xa utsiba intambo.Izicathulo ezine-elasticity efanelekileyo kunye ne-coverage zikhusela iinyawo zakho, zikhusela iintlungu kunye ne-sprains.
5. Tsiba Ukuphakama
Akukho mfuneko yokutsibela phezulu kakhulu;ukutsibela phezulu akutshisi iikhalori ezininzi.Umphakamo wokutsiba ocetyiswayo wanele nje ukuvumela intambo idlule phantsi kweenyawo zakho.Ukutsiba phezulu kakhulu kwandisa umthwalo emadolweni kwaye kunokukhokelela ekulimaleni kwe-ankle.
6. Ukuzifudumeza kunye nokuzolula phambi nasemva koMthambo
Khumbula ukufudumala ngaphambi kokuba wenze umthambo ukulungiselela umzimba wakho, ukuthintela ukulimala, kunye nokuphucula ukusebenza.Emva kokwenza umthambo, zolule ukuvumela izihlunu zakho ezishushu kakhulu ukuba zipholile ngokuthe ngcembe kwaye uphinde ube bhetyebhetye!
Ixesha lokuposa: Nov-17-2023