Kuvela ukuthi ngisho nokuqeqeshwa okuncane kunokwanele ukufeza imiphumela. Kodwa-ke, kulokhu, kufanele ugcine isimo esisodwa sokugunyazwa - ukuqeqeshwa kufanele kube ngumkhawulo wamakhono abantu.
Umlobi we-trainingings ohlelweni lwegwayi ungumqeqeshi wangaphambili weqembu lezemidlalo laseJapan - i-Izumi Tabata. Indlela yabo, bahlangabezana nama-skaters ewadi futhi behlelwa yimpumelelo.
Ukusebenza kogwayi kwakungenxa yokuthi ngaphakathi kwamasekhondi angu-20 imijikelezo yemisebenzi umzimba unomsoco we-oxygen. Ngemuva kwamahora amaningi umzimba uzama ukubamba, ngakho-ke ukuphefumula nokushaya kwenhliziyo kwakho kuqiniswa, okusho ukuthi imetabolism isheshayo - izinqubo zokucubungula amafutha nokubuyisela izicubu zomzimba.
Kulezindleko zokushaja ugwayi kukuvumela ukuba ulahlekelwe isisindo okungaphezu kwamahora amaningi okuqeqesha - ngoba ulahlekelwa isisindo hhayi ngesikhathi samakilasi, kodwa isikhathi esilandelayo.
Ukushaja kwethu ugwayi kuzohlala imizuzu engu-4 nje kuphela, ngalesi sikhathi sizoba nesikhathi (futhi angeke sibe ngenye indlela) ukwenza imijikelezo engu-8 equkethe izindlela ezimbili. Umjikelezo ngamunye uhlala emasekhondini angu-20, ukuphumula phakathi kwemijikelezo - imizuzwana engu-10, kodwa kunoma yikuphi ukungahlali phansi, ngoba ukushaya kwenhliziyo yakho manje kunamandla kakhulu ukuyeka ukuhamba ngokushesha.
Ukushaja indlela yokubhema
- I-PI - imilenze ibanzi kancane kunamahlombe, izingalo zikhululekile. Ekuphumeni kwamanzi, ukugoqa okujulile nomthamo womzimba phambili, siqoqa izandla ndawonye phambi kwethu futhi lapho sikhuphuka khona sihamba phambili. Siphinde sigxume futhi sishaye ngonyawo lwesobunxele - ngakho-ke sisebenzisa okunye kokubili emilenzeni.
- Sithatha ukugcizelela amanga, imilenze iselulekile, izingalo nje ngaphansi kwamalungu ehlombe, umcibisholo uhanjiswa, ubheke phambili. Ekuphumuleni kwethu sidabula isandla esisodwa phansi, sibheke phezulu siphendule umzimba, siphenduke ezinyaweni zethu. Sibeka isandla sethu phansi, senze okufanayo kusuka kwesesibili nakwezinye, ungakhohlwa ukuphefumula.
- Phinda ukuvivinya umzimba 1 ngezingxabano.
- Phinda uphenduke endaweni ephezulu.
- Siphinda ama-squats ngezingxabano.
- Phinda umsebenti endaweni ephezulu.
- Siphinda ama-squats nama-blows.
- Phinda lo msebenzi kusuka ku-latch.