UMary Allen
Izinsuku ziya ziba zinde futhi, amazinga okushisa athi ukufudumeza kancane, futhi ukuhamba nenja emoyeni omusha kumnandi futhi. Mhlawumbe usuze wazibekela izinqumo mayelana nezemidlalo manje ofuna ukuzisebenzisa ngenhloso. Umngane wakho onemilenze emine ngokuqinisekile akathandi nje kuphela ukugona nawe kodwa futhi uthanda ukuba yingxenye yayo yonke imisebenzi yezemidlalo. Ngokuzivocavoca okumbalwa okulula, ningathola ukulingana entwasahlobo ndawonye.
Finela Entwasahlobo: Hhayi Ngaphandle Kokufudumala
Ngisho noma ungahleli ukujima okuyinselele kakhulu, kubalulekile ukuzifudumeza kusengaphambili. Kungcono ukwenza umzuliswano ojwayelekile kuqala, unikeze inja yakho ithuba lokuzihlukanisa futhi ihogele kakhulu. Khona-ke ungaqala ukuhamba ngokushesha bese wenza izivivinyo zokuzelula. Qiniseka ukuthi ugxila ezindaweni ofuna ukuzisebenzisa ngemuva kwalokho ukuze ugcine ubungozi bokulimala buphansi. Inja yakho kufanele futhi ifudumale. Ngaphezu kokuhamba okulawulwayo, izinguquko eziningi phakathi kwamasignali anjengokuthi “ima” kanye “nokukhothama” noma “hlala” kanye “phansi” zifanele lokhu. Ungacela inja yakho ukuthi yenze lokhu ngenkathi ulula.
I-Cardio
Ukukhuthazela kungaqeqeshwa ngokumangalisayo kanye nomngane wakho onemilenze emine futhi ama-calories ambalwa angashiswa ngokuphazima kweso. Njengoba ungazidingi izesekeli eziningi, ungavele uhambe ngokugijima nenja yakho futhi udinga kuphela izicathulo zokugijima ezinhle kanye nehhanisi elilingana kahle nenja yakho. Uma uthanda ukugijima, i-Canicross izofaneleka ukucatshangelwa.
Uma unenja encane noma inja esabela ngendlela ethembekile kumasiginali akho, ukushushuluza okusemgqeni nakho kungaba mnandi kakhulu. Kodwa ngaphambi kokuthi unyathele ama-roller, cabanga ukuthi uzizwa uphephile ngempela yini ukuba nenja yakho ibambelele ngaphandle kokunyathela okuphephile.
Ukuhamba ngebhayisikili nenja kudume njengokuhamba nenja. Kuyindlela enhle yokuhamba ngempela. Nokho, ukugibela amabhayisikili kunengozi yokuthi abantu ababoni ngisho nokuthi yimuphi umzila abawuhambile ngempela nokuthi ngasiphi isivinini njengoba kungadingeki bazikhandle ngempela. Inja yona igijima igijima. Ngakho-ke kubalulekile ukuqaphela ukuzikhandla komngane onemilenze emine, ukuhlola izinga lokushisa langaphandle kusengaphambili futhi ukwandise kancane kancane.
Ama-lumges
Ukuzivocavoca okukhulu nokulula ukukusebenzisa amaphaphu. Uthatha igxathu elikhulu eliya phambili bese wehla ngedolo ngesikhathi sokunyakaza. Manje usungakwazi ukuyenga inja yakho ngaphansi komlenze ophakanyisiwe ngokuphatha. Ukuphinda lokhu izikhathi ezimbalwa ukuze umngane wakho onemilenze emine azixhume emilenzeni yakho ukusuka kwesokunxele kuye kwesokudla futhi emuva futhi. Uma inja yakho inkulu, kufanele iqosheme kancane futhi ngesikhathi esifanayo iqinise imisipha yangemuva.
Ukujima
I-classic, i-push-ups, ingenziwa ngezindlela ezihlukahlukene nenja. Thola isiqu somuthi esikhulu kakhulu noma ibhentshi ukuze uzisekele eceleni ukuze wenze ama-push-ups nge-engeli. Uheha umngane wakho onemilenze emine ohlangothini oluphambene, nezidladla zangaphambili zibheke phezulu. Manje uqala ngokuphusha phezulu futhi uvumele inja ikunikeze isidladla ngemva kokubulawa ngakunye. Ukugqugquzeleka komngane wakho onemilenze emine kungandiswa nakanjani ngokuphatha, khona-ke uzofuna ukunamathela futhi angaphinde ehle ngokushesha.
Ukuhlala Odongeni
Izihlalo zasodongeni zingafakwa kalula noma kuphi. Okudingayo nje ibhentshi, isihlahla, noma udonga lwendlu ukuze uncike kulo. Ncika umhlane wakho bese ugoqa kuze kube yilapho imilenze yakho yakhe i-engeli engu-90°. Ukwengeza ebunzimeni, ungakwazi ukuyengela inja yakho emathangeni akho ngemilenze yangaphambili, okudinga ukuthi ubambe isisindo esengeziwe. Uma inja yakho incane, ungayiyeka igxumele emathangeni akho.
Kungakhathaliseki ukuthi yimuphi umsebenzi wezemidlalo oyikhethayo, inja yakho izojabula kakhulu ngisho nohambo olude. Umoya omusha nokuzivocavoca kuzokusiza ufinyelele entwasahlobo futhi isibopho sakho sizoqiniswa ngesikhathi esifanayo!