UMary Allen
Iintsuku ziya zisiba nde kwakhona, amaqondo obushushu aya eshushu kancinci, kwaye ukuhamba inja emoyeni omtsha kumnandi kwakhona. Mhlawumbi sele uzibekele izisombululo ngokwemiqathango yezemidlalo ofuna ukuyiphumeza ngenjongo. Umhlobo wakho onemilenze emine ngokuqinisekileyo akathandi nje ukugonwana nawe kodwa uyakuthanda nokuba yinxalenye yayo yonke imidlalo. Ngoqheliselo olulula olumbalwa, ningakwazi ukufikelela entlakohlaza kunye.
Ukulungela iNtwasahlobo: Hayi Ngaphandle Kokuzifudumeza
Nokuba awucwangcisi owona msebenzi unzima, kubalulekile ukufudumala kwangaphambili. Kungcono ukwenza umjikelo oqhelekileyo kuqala, unike inja yakho ithuba lokuzibamba kwaye ijongise kakhulu. Emva koko unokuqalisa ukuhamba ngokukhawuleza kwaye wenze umthambo wokuzolula. Qinisekisa ukuba ugxininise kwiindawo ofuna ukuzisebenzisa emva koko ukugcina umngcipheko wokulimala uphantsi. Inja yakho nayo kufuneka ifudumale. Ukongeza kokuhamba okulawulwayo, utshintsho oluninzi phakathi kweempawu ezifana ne "stand" kunye "nesaphetha" okanye "hlala" kunye "phantsi" zifanelekile oku. Unokwenza inja yakho yenze oku ngelixa usolula.
Cardio
Ukunyamezela kunokuqeqeshwa ngokumangalisayo kunye nomhlobo wakho onemilenze emine kunye neekhalori ezimbalwa zinokutshiswa ngokukhawuleza. Kuba awudingi zixhobo zininzi, unokubaleka nje kunye nenja yakho ngokuzenzekelayo kwaye ufuna kuphela izihlangu ezifanelekileyo zokubaleka kunye nentambo ehambelana ngokugqibeleleyo nenja yakho. Ukuba uyakonwabela ukubaleka, iCanicross ngokuqinisekileyo iya kufaneleka ukuqwalaselwa.
Ukuba unenja encinci okanye inja ephendula ngokuthembekileyo kwimiqondiso yakho, ukutyibiliza okungaphakathi kusenokuba mnandi kakhulu. Kodwa ngaphambi kokuba unyathele kwii-roller, cinga ukuba ngaba uziva ukhuselekile ngokwenene ukuba inja yakho ikwi-leash ngaphandle kokuba neenyawo ezikhuselekileyo.
Ukuhamba ngebhayisekile nenja kuthandwa njengokuhamba nenja. Yindlela entle kakhulu yokuhamba. Nangona kunjalo, ukuhamba ngebhayisikile kunomngcipheko wokuba abantu bangaqapheli kwaukuqaphela ukuba yeyiphi na indlela abayihambileyo kwaye ngesiphi isantya kuba kunganyanzelekanga ukuba bazibhokoxe. Inja yona iyabaleka ibaleke. Ngoko ke kubalulekile ukuba uqaphele ukunyanzeliswa komhlobo onemilenze emine, ukujonga ukushisa kwangaphandle kwangaphambili kwaye ukwandise ngokukhawuleza.
Imilenze
Umthambo omkhulu kwaye kulula ukuwusebenzisa yimiphunga. Uthatha inyathelo elikhulu phambili kwaye uye kude ezantsi ngedolo ngexesha lokuhamba. Ngoku unako ukutsala inja yakho phantsi komlenze ophakanyisiweyo ngokunyanga. Uphinda oku amaxesha ambalwa ukuze umhlobo wakho onemilenze emine azithululele emilenzeni yakho ukusuka ekhohlo ukuya ekunene nasemva kwakhona. Ukuba inja yakho inkulu, kufuneka igobe kancinane kwaye kwangaxeshanye yomeleze izihlunu zayo zomqolo.
Ukuphusha usenyuka
I-classic, i-push-ups, inokwenziwa ngeendlela ezahlukeneyo kunye nenja. Fumana isiqu somthi esikhulu kakhulu okanye ibhentshi ukuze uzixhase ecaleni ukwenza i-push-ups nge-engile. Utsalela umhlobo wakho onemilenze emine kwelinye icala, uphakamise amanqina angaphambili. Ngoku uqala nge-push-up yokuqala kwaye uvumele inja ikunike i-paw emva kokubulawa ngalunye. Inkuthazo yomhlobo wakho onemilenze emine inokunyuswa ngokuqinisekileyo ngokuphatha, emva koko uya kufuna ukunamathela kwaye angehli kwakhona kwangoko.
Ukuhlala eludongeni
Ukuhlala eludongeni kunokufakwa lula naphi na. Ekuphela kwento oyifunayo yibhentshi, umthi, okanye udonga lwendlu ongqiyame ngalo. Ncama ngomqolo wakho kwaye utswine de imilenze yakho ibe yi-angle engama-90°. Ukongeza kubunzima, unokutsala inja yakho emathangeni akho ngemilenze yangaphambili, efuna ukuba ubambe ubunzima obongezelelweyo. Ukuba inja yakho incinci, unokumvumela ukuba atsibe ngqo ethangeni lakho.
Kungakhathaliseki ukuba yiyiphi imidlalo oyikhethayo, inja yakho iya konwaba kakhulu nangona uhamba ixesha elide. Umoya omtsha kunye nokuzilolonga kuya kukwenza ukuba ulunge entwasahlobo kwaye iqhina lakho liya komelezwa ngaxeshanye!