Ngamanye amaxesha sicinga ukuba imithambo enefuthe eliphantsi azisebenzi kangako okanye azinabo ubunzulu obucetyiswayo. Kodwa akukho nanye kwezi siyibonayo xa sisebenza kuba kufuneka kuthiwe imithambo enefuthe eliphantsi yeyona izakuhoya amalungu ethu kakhulu, kuba ayizukubeka uxinzelelo olungako kuwo. Nangona zineenzuzo ezininzi ngakumbi ekufuneka uyazi.
Okokuqala kufuneka siyikhankanye loo nto phakathi kwemisebenzi enefuthe eliphantsi sinokuhamba, iPilates, iyoga okanye ukuqubha kunye negalufa, phakathi kwabanye. Zonke ziya kukwandisa ukubetha kwentliziyo yakho ngokuthe ngcembe, nto leyo ehlala iluncedo kumzimba wakho. Fumana yonke into abanokukwenzela yona!
Indlela yokwenza i-cardio
Ngenxa yokuba sinokwenza i-cardio ngeendlela ezahlukeneyo, yinyani. Enye yeendlela ezilungileyo zokuqalisa kukuhamba. Ngokuqinisekileyo, sesinye semithambo ecetyiswayo kuyo yonke iminyaka kuba iyakuphucula impilo ngendlela encomekayo. Uya kuhlala uqala kancinci kwaye xa umzimba uqhelana nawo, ungasoloko uqinisa ixesha kunye nesingqisho ngakumbi. Uya kukwazi ukwenza izithuba kwaye iya kuba kuzo apho uya kutshisa iikhalori ezininzi kunokuba uhlale uhamba ngesantya esifanayo. Ewe kunjalo, lumsebenzi wasimahla onezibonelelo ezininzi zomzimba kunye nengqondo yakho.
Yomeleza izihlunu
Ngaphandle kokoyika ukwenzakaliswa, baya komelela. Ngokuqinisekileyo, xa senza umthambo onempembelelo ephantsi, umzimba osezantsi ungomnye wemimandla ezuzayo kolu hlobo loqeqesho. Zombini indawo ye-quadriceps kunye ne-ankle, kunye neempundu, ziya kusebenza rhoqo kodwa ngaphandle kokunyanzelisa uxinzelelo okanye impembelelo. Ngoko ke loo msebenzi 'ucocekile' kwaye ukhuselekile. Kodwa khumbula ukuba unako ukomeleza umqolo wakho kunye nombindi wakho, kuxhomekeke kuhlobo lwemithambo oyenzayo. Ngoko sinokuthi inzuzo idlulela kuwo wonke umzimba.
Uya kutshisa iikhalori
Besikhe sayikhankanya ngaphambili kodwa sibuyela ukuze sithethe ngayo. Kuba nangona imithambo enempembelelo ephantsi, oku akuthethi ukuba iphantsi koxinzelelo. Ekubeni unokuhlala uziqhelanisa neemfuno zakho. Unokuba nesigqi esiqhubekayo okanye, usidibanise ngokuxhomekeke kumzimba wakho okanye iinjongo zakho. Kwakhona, kukho imithambo enefuthe eliphantsi kodwa iphezulu. Umzekelo, imithambo ebandakanya iiKettlebells ezidumileyo okanye iintsimbi zaseRashiya. Nangona zingenayo impembelelo ephezulu, kuyinyaniso ukuba zithwala ukuqina okuphezulu.
Baya kuphucula ukuhamba komzimba wakho
Ukuba ngamanye amaxesha asiyithatheli ngqalelo yonke into abanokuyenza kwimpilo yethu kunye nomzimba wethu. Kodwa ukuzivocavoca okuphantsi kwempembelelo ephantsi kusivumela ukuba sihambe ngendlela yendalo, sifezekise ukuhamba ngakumbi ngaphandle kokunyanzelisa nayiphi na indawo. Ke ngoko, bagqibelele ukuba bakwazi ukuchacha kukwenzakala okuthile. Ekubeni zonke ezi ntshukumo zenza sikhathalela amalungu kwaye ke, ukuba umzimba wethu wonke unokusebenza ngcono.
Uxinzelelo uya kulushiya ecaleni
Sihlala sihlala sixakekile, sibaleka ukusuka kwenye indawo ukuya kwenye, singenaxesha lethu okanye lokuphefumla. Ewe, umthambo onempembelelo ephantsi uya kusinceda ukuba sizikhulule kuxinzelelo olungasenzi nto. Ukuhamba sele yenye yeyona ndlela ilungileyo yokuzivocavoca kuyo, kuba ingqondo iyaphumla, ukunciphisa amanqanaba aphezulu ehomoni yiloo nto ke ivelisa oko. Ikwayindlela yokulawula iimvakalelo kunye nokwenza umzimba wethu uzive ungcono kakhulu, ukhululekile kwaye wanelisekile, emva kokuzalisekisa inkqubo yayo. Ke, awusenaso isizathu sokungaqali ukonwabela umthambo ophantsi kwaye ukhethe ukuba nomzimba nengqondo esempilweni.