Igama elithi "ukukhuthazela" kuqondwa ikhono lomzimba ukwenza inqubo ethile isikhathi eside ngaphandle kokunciphisa amandla. Izakhiwo eziyinkimbinkimbi zokuthuthukiswa kokukhuthazela zidinga ukwakhiwa kahle, kucatshangelwa ezinye izici zokuqeqeshwa. Ukuze uzuze imiphumela emihle, uhambisane nokudla okunempilo futhi uphuze amanzi amaningi.
Yikuphi ukuqeqeshwa okudingekayo ekuqeqesheni ukukhuthazela?
Ukuqala imithetho embalwa, ukufeza imiphumela emihle. Ezimweni zokuqala zokuqeqesha, kubalulekile ukwandisa ukuthuthukiswa kwamakhono aerobic, ngcono ukusebenza komzimba nesifo sokuphefumula. Esigabeni sesibili, umthamo wemithwalo yempahla kumele wanda ngokusebenzisa umbuso ohlangene wokuqeqesha. Ngemuva kwalokho, sebenzisa izivivinyo eziphakeme kakhulu nomsebenzi wokuphindaphinda nokuphindaphindiwe.
Ukuzivocavoca kwentuthuko yokukhuthazela:
- Ukugijima . Lena enye yezindlela eziphumelela kakhulu zokuthola imiphumela emihle. Kuthatha usuku ukusebenza, ukuvumela imisipha ukuba ilulame. Kungcono ukukhetha ukuqeqeshwa kwesikhashana: ukugijima kuqala kancane, bese uphakamisa ijubane lemaminithi ambalwa, bese uphinde uphinde uhambe kancane. Kubalulekile ukuthi ungakhohlwa ukuphefumula okufanele.
- Izikwele . Uma ufuna ukwandisa amandla okukhuthazela, ke unake lo msebenzi. Ungenza kokubili izikwele zakudala nokuhlukahluka okuhlukahlukene. Umphumela walo msebenzi ufana nokusebenza.
- Ukujikijela ngentambo . Ukuzivocavoca okukhulu ekuthuthukiseni ukukhuthazela okujwayelekile, okungenziwa ngisho nasekhaya. Kubalulekile ukucabangela amanye amathiphu: kufanele ususe phansi phansi unyawo olugcwele, ungagxuma ngokuphakama kwamadolo, uphinde ugcine izandla zakho eceleni komzimba. Isikhathi sokuqeqeshwa okungenani imizuzu eyi-15. Ukuphuka ngentambo akukhuthazi nje ukukhuthazela, kodwa futhi kunomthelela ekulahlekeni kwesisindo, ngcono ukusebenzisana nokuqeqesha imisipha.
- Ukudonsa . Olunye umsebenzi omkhulu wokwandisa amandla okukhuthazela, okumele kwenziwe, enikeziwe ngeminye imithetho: ngoba indlela yokwenza inani eliphindaphindiwe lokuphindaphinda, inani lezinqubo liyi-4-5, sebenzisa amasu ahlukene wokudonsa. Imithetho efanayo iyasebenza kuma- push-ups , okusiza ekuthuthukiseni ukukhuthazela.
Enye into okufanele uzinakekele yilezi ezinye izinketho zokuzivocavoca ze-cardio ezisiza ukuthuthukisa ukukhuthazela: ibhayisikili, ukubhukuda kanye nemidlalo yangaphandle.