Ngegama elithi "ukunyamezela" kuqondwa amandla omzimba ukwenza inkqubo ethile ixesha elide ngaphandle kokunciphisa amandla. Ubunzima bokuzilolonga kuphuhliso lufuna ukwakhiwa ngokufanelekileyo, ngokuqwalasela ezinye iinkalo zoqeqesho. Ukufezekisa iziphumo ezilungileyo, uhambelana nesondlo esifanelekileyo kwaye uphuze amanzi amaninzi.
Ziziphi iimpawu eziyimfuneko zokuqeqesha?
Ukuqala imithetho embalwa, ukuphumeza iziphumo ezilungileyo. Kwimigangatho yokuqala yoqeqesho, kubalulekile ukukhulisa ukuphuhliswa kwamandla aerobic, ukuphucula ukusebenza kwenkqubo ye-cardiovascular and respiratory system. Kwinqanaba lesibini, umthamo wemithwalo kufuneka unyuswe usebenzisa uqeqesho oluxubekileyo. Emva koko, sebenzisa uqeqesho oluphezulu kunye nomsebenzi wokuphindaphinda nokuphindaphinda.
Uqeqesho lokuphuhlisa uxolo:
- Ukuqalisa . Le ngenye yeendlela eziphambili zokufumana iziphumo ezilungileyo. Kuthatha usuku ukusebenza, ukuvumela izihlunu ukuba zibuyele. Kungcono ukhethe ukuqeqeshwa kwexesha elide: kuqala uhambe ngokukhawuleza, kwaye ke, uphakanyise umlinganiselo wemizuzu embalwa, uze uphinde uphinde uphuze. Kubalulekile ukuba ungalibali ngokuphefumula ngokufanelekileyo.
- Squats . Ukuba ufuna ukunyusa amandla okunyamezela, khawuqwalasele lo msebenzi. Unako ukwenza zombini izikwere zeklasi kunye nokuhlukahluka okuhlukeneyo. Umphumo walo msebenzi ufana nokusebenza.
- Ukuhlahlela ngentambo . Umsebenzi omkhulu wokuphuhlisa ukunyamezela ngokubanzi, oku no kwenziwa ekhaya. Kubalulekile ukuqwalasela ezinye izicwangciso: kufuneka ususe umgangatho kwisantya esipheleleyo, ungagxuma ngokuphakama kwamadolo, ugcine izandla zakho kunye nomzimba. Ubuncinane boqeqesho ubuncinane imizuzu eyi-15. Ukuhlamba ngentambo akukhuthazi nje ukunyamezela, kodwa kunokuba negalelo ekulahlekelweni kwesisindo, ukuphucula ukulungelelanisa nokuqeqesha imisipha.
- Ukukhupha . Olunye uqeqesho olunzulu ukwandisa amandla okunyamezela, okufuneka ukuba kwenziwe, enikwe imigaqo ethile: kuba le ndlela yenza inani eliphindaphindiweyo lokuphindaphinda, inani elipheleleyo leendlela zi-4-5, zisebenzisa iindlela ezahlukeneyo zokukhupha. Imithetho efana nayo isebenza kwi- push-ups , enceda ekuphuculeni ukunyamezela.
Enye into efunekayo ukuthobela ingqalelo ezinye iindlela zokwenza izinto ezinokuthintela ukunyamezela: ukuhamba ngebhayisikili, ukubhukuda kunye nemidlalo yangaphandle.