Xa kuziwa ekufezekiseni ukomelela komzimba ngokupheleleyo, ukuba nezixhobo ezifanelekileyo zokuzilolonga kubalulekile. Ukubandakanya umthambo ojolise kuwo onke amaqela amakhulu emisipha kunokukunceda uphuhlise amandla, uphucule impilo yentliziyo, kwaye uphucule ukomelela okupheleleyo. Ngoluhlu olubanzi lweenketho ezikhoyo, ukukhetha ezona zixhobo zibalaseleyo zokuzilolonga ukuze uzilolonge umzimba wonke kunokuba nzima. Kweli nqaku, siza kuphonononga iingenelo kunye nokuguquguquka kwezixhobo zokuzilolonga zomzimba, siqinisekisa ukuba unokwenza isigqibo esinolwazi ukufezekisa iinjongo zakho zempilo. Ke, masingene ngaphakathi kwaye sifumane esona sixhobo sokugqibela somthambo esiza kubonelela ngomthambo ogcweleyo womzimba!
Ukuguquguquka kunye neeNzuzo zoMzimba zizonke
UkuqondaIsixhobo soMzimba esiLungeneyo sokuGcina
Isixhobo sokuzilolonga esilungele umzimba sibhekisa koomatshini abaguquguqukayo kunye nezixhobo eziyilelwe ukusebenza ngamaqela emisipha emininzi kunye nokubonelela ngomthambo ogcweleyo womzimba opheleleyo. Ezi ziqwenga zezixhobo zenzelwe ngokukodwa ukubandakanya izihlunu ezahlukeneyo ngaxeshanye, zikuvumela ukuba ukwandise ukusebenza kakuhle kunye nokusebenza kakuhle.
Esona sixhobo soMzimba siBalaseleyo soMzimba ogcweleyo
Olunye lwezixhobo zokuzilolonga ezibalaseleyo ekucetyiswa kakhulu ukuba uzilolonge umzimba wonke ngumatshini wokubheqa. Esi sixhobo sinika impembelelo ephantsi, i-high-intensity workout ebandakanya onke amaqela amakhulu emisipha, ukubonelela ngomngeni kunye nokusebenza ngokufanelekileyo komzimba ogcweleyo.
Impilo ye-Cardiovascular and Endurance
Ukubandakanya amaQela eZihlunu ezininzi
Umatshini wokubheqa lukhetho olumangalisayo lokuzilolonga umzimba opheleleyo njengoko ubandakanya amaqela emisipha emininzi ngaxeshanye. Intshukumo yokukhwela ijolise ikakhulu kwimisipha emilenzeni yakho, kubandakanya i-quadriceps, i-hamstrings, kunye namathole. Kwangaxeshanye, iphinda isebenze izihlunu kumzimba wakho ongasentla, njengomva, amagxa kunye neengalo. Ukongeza, intshukumo yokubheqa ifuna uzinzo olungundoqo, ukubandakanya izihlunu zesisu sakho kunye nokuphucula amandla angundoqo.
Impembelelo ephantsi kunye ne-Joint-Friendly
Umatshini wokubheqa ubonelela ngokusebenza okunefuthe eliphantsi, oko kukwenza ukuba kube lolona khetho lubalaseleyo kubantu abanemiba edibeneyo okanye abo bafuna uhlobo lomthambo oluthambileyo. Ngokungafaniyo nemisebenzi enempembelelo ephezulu njengokubaleka okanye ukutsiba, ukubheqa kunciphisa uxinzelelo kumalungu ngelixa kusabonelela ngokusebenza okusebenzayo kwentliziyo. Oku kuyenza ilungele abantu bayo yonke iminyaka kunye namanqanaba okuqina, okubavumela ukuba basebenze ukunyamezela kwabo kunye nempilo ye-cardiovascular ngaphandle kokubeka uxinzelelo olugqithisileyo kumalungu abo.
Amandla kunye ne-Muscle Toning
Uqeqesho Lokuxhathisa Ngomzimba Opheleleyo
Umatshini wokubheqa ubonelela ngendlela ekhethekileyo yoqeqesho lokumelana. Njengoko utsala isiphatho sokubheqa, usebenza ngokuchasene noxhathiso olubonelelwa ngumatshini, onokuhlengahlengiswa ukuze ulungele inqanaba lokufaneleka kwakho. Olu qeqesho lokuxhathisa lukhuthaza ukukhula kwemisipha kwaye lunceda ukuphuhlisa amandla kunye namandla kumaqela ahlukeneyo emisipha. Umlenze wokuqhuba ekugwebeni ubandakanya izihlunu kumzimba wakho ongezantsi, ngelixa ukunyakaza kujoliswe kumzimba wakho ophezulu, kuquka umva, iingalo kunye namagxa. Oku kudityaniswa kokutyhala kunye nokutsala iintshukumo kubonelela ngokulungelelaniswa komzimba ogcweleyo.
Ukuphuculwa kwesimo kunye nokuzinza okungundoqo
Ukuzilolonga okubheqa rhoqo kunokuba negalelo ekuphuculeni ukuma kunye nokuzinza okungundoqo. Intshukumo yokugwedla ifuna undoqo owomeleleyo wokugcina ifom efanelekileyo kunye nokuzinza kuwo wonke umsebenzi. Njengoko ugwedla, izihlunu zakho eziphambili, kubandakanywa isisu kunye nomqolo osezantsi, zixakeke ukuxhasa umzimba wakho kunye nokugcina ibhalansi. Ngokuhamba kwexesha, oku kunokukhokelela ekuphuculeni ukuma, ukunciphisa iintlungu zangasemva, kunye nokuphucula amandla okusebenza.
Ukuqukumbela
Xa kuziwa ekukhetheni ezona zixhobo zibalaseleyo zomthambo wokuzilolonga umzimba ogcweleyo, umatshini wokubheqa ugqame njengokhetho oluguquguqukayo nolusebenzayo. Ngokubandakanya amaqela emisipha emininzi, ukubonelela ngokusebenza kwentliziyo okunempembelelo ephantsi, kunye nokukhuthaza amandla kunye ne-muscle toning, umatshini wokubheqa kukunceda ufezekise ukuqina komzimba ngokupheleleyo. Ukubandakanya umatshini wokubheqa kwindlela yakho yokomelela kunokuphucula impilo yentliziyo, unyamezelo, amandla kunye nokuma. Ke, tyala imali kwesi siqwenga sikhethekileyo sesixhobo sokuzilolonga esilungele umzimba kwaye uthathe uhambo lwakho lokomelela ukuya kwiindawo eziphakamileyo.
Ixesha lokuposa: 03-05-2024
