Ifoto: Getty Images
Uthe phithi kukukhwela ibhayisekile? Ndiyakuthanda ukuzilolonga? Sivuyisana nawe ngokufumana umthambo owuthandayo. Kodwa ukuba isiqhelo sakho sinowuthi-nye, kusenokwenzeka ukuba uphoswa yi-symphony epheleleyo yeenzuzo ezinikezelwa zezinye iintlobo zemithambo. Isenokude ibe yingozi. 'Ukwenza into enye ngalo lonke ixesha kunokuba nzima emzimbeni wakho,' utsho uChris Gagliardi, ongomnye IBhunga laseMelika lokuzilolonga -umqeqeshi wezempilo oqinisekisiweyo kunye nomqeqeshi womntu. Ukuxuba kunye nomsebenzi ohlukeneyo iintsuku ezimbalwa ngeveki kudala inkqubo edibeneyo esebenza kakuhle yonke imisipha yakho, idilesi yokungalingani kwaye inceda ukukhusela ukulimala. Apha, izibini ezintathu zokuzilolonga ezihamba ngokukodwa kunye.
Ezi Zezona Zizilo zi-5 zilungileyo zokuNceda ukuba unciphise ubunzimaUkuhamba ngebhayisikile kunye neYoga
I-Yoga isebenza ngokumangalisayo ukuguquguquka kunye namandla , kodwa isenokungayifumani intliziyo yakho impompe ngokwaneleyo, utsho uGagliardi. Ke ngoko, bhanqa ukuziqhelanisa kwakho ne-pedaling, okuya konyusa izinga lentliziyo yakho kwaye kuzuze inkqubo yakho yentliziyo. Ukuhamba ngebhayisekile kukwasebenza iihamstrings zakho (apho i-asanas ezininzi zingajongi) kwaye inika umzimba wakho ongaphezulu kunye nomva (indawo zonke ezo zibuliso zeLanga zenza irhafu) ikhefu. Zama iklasi spin, okanye hit umzila okanye indlela, apho uya kuvuna izibonelelo zokukhuthaza umoya yendalo nayo.
Ngeli xesha, i-yoga ibeka ukomeleza umva, umbindi kunye nomzimba ongaphezulu-indawo ezithanda ukungahoywa ngebhayisekile. Ngaphezu koko, ukuphefumla okunzulu kunye nonxibelelwano lwengqondo nomzimba lubonelela ngolungelelwaniso olululo kwiingoma ezivungayo zodidi olujikelezayo, kwaye lunokukunceda ukuba uhlale usembindini ngelixa uzulazula kwitrafikhi kwindlela yokukhwela.
Ukuqubha kunye neePlyometrics
Ukubetha ichibi kubonelela ngokuzilolonga komzimba wonke okonyusa ukomelela kwentliziyo kunye nokukhusela kwiimeko ezingapheliyo ezifana nesifo seswekile kunye nesifo sentliziyo. Kodwa kukho icandelo elinye elingenalo: impembelelo. Ngenxa yoko, akukuncedi ukuba ugcine amathambo omelele ngendlela yokuzivocavoca umzimba ukuhamba kwaye ukubaleka wenze. Isisombululo esifanelekileyo? Lungisa ukuqubha kunye neentshukumo eziqhumayo njengokutsiba kwebhokisi, ukutsiba kunye nemida. Le mithambo inokuba namandla, ngoko ke qala kancinci kwaye uqhubele phambili. Umzekelo, ziqhelanise nemiphunga esecaleni, emva koko usebenze indlela yakho ukuya kwicala ukuya kwicala le-hops.
Kwaye ukuba iintshukumo ze-plyo ezithwele ubunzima sele ziyinxalenye yerejimeni yakho, yenza eminye imitsi yakho equleni. Apho, uhlobo oluxhasayo lwamanzi lunokunika amajoyina ikhefu. Ukongeza, kuya kukunceda ukuba ufikelele kwiithagethi zakho ze-cardio.
Ukubaleka kunye noQeqesho lwaMandla
Ukubethelwa rhoqo kwezihlangu kwipavumente kushiya iimbaleki zisemngciphekweni wokonzakala ngokugqithisileyo njengeAchilles tendinitis kunye nedolo lembaleki. Ukwenza imithambo yomlenze kunye nengundoqo, efana ne-squats, imiphunga kunye ne-crunches, kunokunciphisa umngcipheko wezi zigulo ngokwenza imisipha yakho, amalungu kunye nezicubu ezidibeneyo zomelele kwaye zomelele ngakumbi. Yongeza kwiintshukumo ukwenza ithoni yezihlunu zomzimba ophezulu ezibalekayo zingajongi, ngokunjalo.
Kwicala le-flip, kukho isizathu esilungileyo sokuba abo baxhoma kufutshane ne-rack yobunzima ukuba bangene kwii-treadmills, uGagliardi uthi. Uqeqesho lokumelana ngokuqhelekileyo alufumani intliziyo yakho ibetha ngokwaneleyo ukuba ubale ukuya kwi-150 yemizuzu yeveki ekhuthazwayo ye-cardio ephakathi. Kuba ukubaleka kunamandla, ungadlula ngemizuzu nje engama-75 ngeveki yokufunxa nokufunxa.
