Wake wambona umuntu ejimini ekhasa? Ingabe i-GRIT yakho noma i-Functional monitor ikwenze ukuthi uhambe ngezinyawo ezine njengokungathi uwise uhlamvu lwemali olugingqikayo?
Siyaqaphela ukuthi kuwukuzivocavoca okungajwayelekile futhi okungajwayelekile njengoba sikhula, kodwa izinzuzo zako zinkulu. Ukukhasa kungabhekwa njengokuziphendukela kwemvelo okunamandla kwamapuleti noma amapulangwe adumile, ngoba futhi kuwumsebenzi we-isometric ekuhambeni.
Kuyini ukukhasa?
Naphezu kokuthi ukukhasa kungenye yezinyathelo eziyisisekelo zomuntu, ngo-2015, kusukela e-China, lo mkhuba wavela. Inhloso bekuwukuthuthukisa ukuma, ukuzinza, ukumelana nokuguquguquka. Konke lokhu kusekela ibhalansi ezihlakaleni, emahlombe, ezinqulwini, emaqakaleni naseminweni.
Lo mkhuba singawuqhathanisa nokukhasa kwezingane noma nendlela ezinye izilwane ezihamba ngayo. Into esemqoka ukubuyisela ukusebenza komzimba, okuye kwahlala iminyaka eminingi. Kungase kubonakale kuwukuzivocavoca okulula kakhulu futhi okuthengekayo, kodwa siyakuqinisekisa ukuthi uzoqinisa imisipha yakho ngokushesha.
izinzuzo zokukhasa
Mhlawumbe enye yezinzuzo ezinkulu zokukhasa izinto zakho ezingadingekile ezingaphezu komzimba wethu. Sizokwanela nathi ukushisa ama-calories namafutha. Lona umsebenzi we-isometric lapho kuzodingeka usebenze ukuze uhlale endaweni ephansi ngaphandle kokuncika phansi.
Ikakhulukazi kusiza ukuthuthukisa ukuma emuva nokulawula amazinga okujikeleza kwegazi. Iphinde ibe nezinye izinzuzo ezifana nalezi:
- Kwandisa ukusebenzisana. Nakuba ukukhasa kuwukunyakaza kwabantu okuyisisekelo, njengoba sikhula siyalahlekelwa. Kungakho lokhu kuvivinya umzimba kusiza ukuxhumanisa umzimba wakho ophansi nongaphezulu, into ezovuna noma yimuphi omunye umsebenzi womzimba owenzayo.
- Imishini ye-gait ethuthukisiwe. Njengoba sishilo ngaphambili, ukukhasa kuyisisekelo sendlela yethu yokuhamba. Kulindeleke ukuthi uhambe okungenani izinyathelo eziyi-10.000 ngosuku, ngakho-ke kudingeka imishini emihle. Ngokukhasa singathuthukisa ukuma kwethu lapho sihamba futhi silungise noma iyiphi inkinga esinayo lapho sihamba.
- Ithuthukisa isimiso sethu sezinzwa. Uma sikhasa, isimiso sethu sezinzwa esimaphakathi nawo siyaqeqeshwa. Yandisa ukulawula kwengqondo nomzimba futhi iqinisa umnyombo wethu. Ngokusekelwe eqinisweni lokuthi isimiso sezinzwa siyisilawuli esiyinhloko somzimba wethu wonke, lokhu kuvivinya kubaluleke kakhulu ukubandakanya esimisweni sethu.
- Ukuvumelana nezimo okuthuthukisiwe. Uma sinokuguquguquka okuncane, kungase kube ngenxa yokuqina kwemisipha yethu noma ukuntuleka kokuzinza komnyombo wethu. Ngokukhasa sizothuthukisa ukuzinza kwe-core futhi sizoyiqinisa, ngaleyo ndlela sizokwandisa uhla lwayo lokunyakaza kanye nalo ukuguquguquka.
- Ukusebenza kwemisipha eminingi. Lapho kukhasa, cishe yonke imisipha yomzimba isetshenziswa. Lo msebenzi usebenza amahlombe (deltoids), isifuba nangemuva, ama-glutes, ama-quads, ama-hamstrings, kanye nomgogodla. Uma sikhasa njalo, sizokwazi ukuhlakulela amandla nokukhuthazela komzimba wonke.
Crawl Izinguquko
Isisekelo sokucaca singashintshwa ukuze kwehle noma kukhuliswe ileveli yokuphonselwa inselelo.
I-Modified Bear Crawl yabaqalayo
Uma singakakulungeli ukuthola ulwazi olugcwele lokukhasa kwebhere, singenza umnyakazo ofanayo kodwa ngaphandle kokuya phambili. Lokhu kuhluka kulula kancane. Futhi, njengoba umzimba ungekho endaweni enwetshiwe yokusunduza, akunzima kangako ukusekela isisindo somzimba.
- Sizoqala ezandleni nasemadolweni sibheke phansi, ikhanda lakho lihambisane nomgogodla, futhi isisu sakho sifinyele.
- Izandla zingaphansi kwamahlombe, izinyawo zihlukene ngobubanzi be-hip, futhi izinzwane zifakwe ngaphansi.
- Ngenkathi sigcina lesi simo, sizoshintshana ngokuphakamisa idolo ngalinye ukusuka phansi ngamasentimitha ambalwa.
ukukhasa emuva
Uma usukwazile ukuhamba phambili kwebhere, singangeza uhambo olubuyela emuva kumjikelezo wokukhasa. Sizovele siye phambili cishe amamitha angu-5, bese sihlehlisa ukulandelana bese sibuyela emuva kwamanye amamitha angu-5, okungcono ngaphandle kokuthatha ikhefu phakathi.
ukukhasa ohlangothini
Singakwazi futhi ukukhasa ngokuya eceleni. Sizoqala endaweni efanayo naleyo ebesingenza ngayo uma sikhasa phambili, kodwa sizoya ohlangothini esikhundleni sokuya phambili.
Sizokwenza isiqiniseko sokwenza lokhu kuthuthela kokubili kwesokunxele nakwesokudla ukuze sisebenze ohlangothini ngalunye lomzimba ngokulinganayo.
ngesisindo
Singenza ukukhasa kwebhere kube inselele ngokwengeziwe ngokwandisa umthwalo. Enye indlela yokwenza lokhu ukugqoka ivesti enesisindo noma ubhaka ngenkathi uya phambili. Enye inketho ukubeka ipuleti lesisindo emhlane wakho bese ukhasa ngale ndlela.
Uma sikhetha le nketho yokugcina, sizoqaphela ukuthi ipuleti lingawi lapho sihamba. Lokhu kungagwenywa ngokungaphendukiseli i-torso yakho kakhulu lapho ukhasa, kanye nokusebenzisa ipuleti lesisindo elinobubanzi obukhulu, ukuze mancane amathuba okuthi ushelele.
Ukukhasa ngama-push-ups
Ukwengeza ama-pushups ekusesheni kungakwenza kube nzima nakakhulu.
- Sizokhasela phambili mayelana nezinyathelo ezine, bese sizobamba umzimba endaweni bese senza i-push-up.
- Sizoya ezinye izinyathelo ezine phambili bese siqedela enye i-pushup.
- Sizoqhubeka nale phethini cishe amamitha angu-5, bese sizohlehlisa ukunyakaza futhi sibuye.
Amaphutha ajwayelekile
Sizogwema lawa maphutha ajwayelekile ukuze sigcine ukulandela umkhondo kuphephile futhi kusebenza ngempumelelo.
izinqe ziphakeme kakhulu
Kungokwemvelo ukuvumela ama-hips aqale ukuphakama njengoba uthwala i-gait. Ngemva nje kwezinyathelo ezimbalwa zokukhasa phambili, izingalo zakho ziyakhathala futhi uphakamisele izinqulu zakho emoyeni kusiza ukwehlisa ingcindezi kumgogodla wakho nangaphezulu.
Inkinga ukuthi lokhu futhi kunciphisa inani lomsebenzi okufanele wenziwe ngumzimba, kunciphisa ukusebenza kahle kokuzivocavoca. Ngakho-ke sizozama ukugcina umhlane wethu uphansi (ngomgogodla ongathathi hlangothi) njengoba siphusha umzimba wethu phambili. Ukuze sigweme ukuphakamisa izinqulu zethu phezulu kakhulu, sizocabanga ukuthi sibhalansisa isitsha samanzi emhlane wethu ongezansi njengoba sinyakaza.
ukuhlehla emuva
Ukukhasa kwebhere kuwumsebenzi omuhle kakhulu, kodwa hhayi uma uvumela iqolo lakho ligoqe noma lincike. Ngaphambi kokuba siqale ukunyakaza, sizoqinisa umgogodla ukuze ama-hips namahlombe kube umugqa oqondile. Ikhanda akufanele licwile phambili noma litshekele. Lesi sikhundla sizosibamba njengoba sihamba.
Ukuzibona esibukweni kuyasiza kakhulu. Singaphinde sicele umngane noma umqeqeshi ukuthi asibuke futhi asazise uma senza kahle. Uma sinobunzima bokugcina ingqikithi eqinile njengoba siya phambili, sizothatha izinyathelo ezimbalwa kuphela futhi kancane kancane sengeze izinyathelo njengoba siqina.
Ukunyakaza okuseceleni okuningi kakhulu
Sizozama ukugcina konke ukunyakaza ngaphansi kwe-torso njengoba ihamba. Uma siqaphela ukuthi imilenze iyashelela eceleni ukuze igaqe iye phambili, singase sithatha izinyathelo ezinkulu kakhulu.
Ngokufanayo, uma sibona izinqulu zethu zinyakaza njengoba sihamba, singase sithatha izinyathelo ezinkulu kakhulu. Kungenzeka futhi ukuthi asinawo amandla ayisisekelo.
Ukuqapha
Phakathi nezinyanga zokugcina ze sokukhulelwa, singase sikuthole kunzima ukwenza lo msebenzi ngoba sithwala isisindo esiningi engxenyeni ephakathi yomzimba. Futhi, ama-hormone angashintsha ukuzinza kwamalunga, ikakhulukazi lawo e-pelvis kanye nomhlane ophansi. Sizokhuluma nodokotela ukuze uthole iseluleko somuntu siqu sokukhasa uma sifuna ukwenza lo msebenzi njengoba ukukhulelwa kuqhubeka.
I-Las abantu abakhuluphele ngokweqile bangase babe nobunzima obuningi ekugcineni indawo yokukhasa noma ukuya phambili. Futhi labo abanokulimala kwesihlakala nehlombe kufanele basebenze nomelaphi wabo womzimba ukuze banqume ukuthi ukuvivinya umzimba kungenziwa ngokuphepha nangempumelelo.
Sizoqala ngokuthatha izinyathelo ezinhlanu kuya kweziyisikhombisa ukuya phambili. Sizothatha ikhefu futhi sime isikhashana uma kunesidingo, bese siphenduka futhi sibuyela endaweni yokuqala. Njengoba siqina futhi siba namandla ngokwengeziwe, sizokwazi ukukhasa ngokuqhubekayo.