Yintoni ekufuneka ndiyiqwalasele xa ndisebenzisa imisipha yesisu?
1. Nika ingqalelo uqeqesho rhoqo, sukuziqhelanisa nayo yonke imihla
Logama nje izihlunu zesisu zinokuqhubeka ngokuqhubekayo, umphumo woqeqesho lwezihlunu uya kuba ulunge kakhulu. Ngokusisiseko ayidingi ukwenza umthambo yonke imihla. Unokuqeqesha yonke imihla, ukuze izihlunu zesisu zibe nexesha elininzi lokuphumla kwaye zikhule ngcono.
Ubunzulu kufuneka buhambe ngokuthe ngcembe
Xa uqala ukuqeqesha izihlunu zesisu sakho, nokuba linani leeseti okanye ukuphindwaphindwa, kufanele ukuba ibe kukunyuka okuthe chu, hayi ukwanda okukhulu ngexesha. Oku kulula ukonakalisa umzimba, kwaye kuyafana nakwezinye iindawo zomzimba.
3. Khawuleza wenze imidlalo eyodwa
Ngokubanzi, ixesha lokuzilolonga kwesisu ngasinye yimizuzu engama-20 ukuya kwengama-30, kwaye unokukhetha ukuyenza emva kokuphela koqeqesho lwe-aerobic okanye emva kokuphela koqeqesho olukhulu lweqela lezihlunu. Abo bafuna ngokungxamisekileyo ukomeleza izihlunu zesisu banokubekela bucala ixesha lodwa kuqeqesho ekujoliswe kulo.
4. Umgangatho ungcono kunenani
Abanye abantu bazibekela inani eliqingqiweyo leeseti kunye nokuseta, kwaye xa bediniwe kwinqanaba elizayo, iintshukumo zabo ziqala ukungahambelani. Ngapha koko, umgangatho wentshukumo ubaluleke kakhulu kunenani.
Ukuba awuhoyi umgangatho wokuziqhelanisa, ke landela ubungakanani kunye nesantya sokuziqhelanisa. Nokuba wenza ngaphezulu, isiphumo siya kuncitshiswa kakhulu. Ukuhamba okuphezulu komgangatho kufuna ukuba izihlunu zesisu zigcine uxinzelelo kuyo yonke inkqubo.
5. Yandisa ubuninzi ngokufanelekileyo
Xa usenza imithambo yesisu esiswini, xa umzimba uziqhelanisa nale meko yokuzilolonga, ungabonyusa ngokufanelekileyo ubunzima, inani lamaqela, inani lamaqela, okanye unciphise ixesha lokuphumla phakathi kwamaqela, kwaye wenze umthambo othwala ubunzima besisu ukukhusela izihlunu zesisu ukusuka ekuziqhelaniseni.
6. Uqeqesho kufuneka lubanzi
Xa usenza imithambo esiswini, sukuqeqesha nje inxenye yezihlunu zesisu. Zizihlunu ezingaphezulu nezisezantsi zesisu ezinje nge-rectus abdominis, i-oblique yangaphandle, i-oblique yangaphakathi kunye ne-transversus abdominis. Izihlunu ezingaphezulu kunye nezinzulu kufuneka zisetyenziswe, ukuze izihlunu zesisu eziqeqeshiweyo zibe zihle kwaye zigqibelele.
7. Imithambo yokuzifudumeza mayingakhathalelwa
Ngapha koko, akunamsebenzi nokuba loluphi uhlobo loqeqesho lokuqina, kufuneka wenze imithambo eyaneleyo yokuzifudumeza. Ukuzifudumeza akunakunceda kuphela ukunqanda ubunzima bezihlunu, kodwa kukwenze izihlunu zihambe ngokukhawuleza, zingene kwimeko yokuzivocavoca, kwaye zenze ukusebenza komzimba kube ngcono.
8. Ukutya okulinganiselayo
Ngexesha lokuzilolonga kwezihlunu zesisu, thintela ukugcada, ukutya okunamafutha kunye notywala; kuthintele ukutya kakhulu, yitya iziqhamo kunye nemifuno, ukutya okuneprotein kunye nefayibha, kunye nokuqinisekisa ukutya okunesondlo, kunye namanye amalungu omzimba.
9. Kuyacetyiswa ukuba abantu abatyebe kakhulu kuqala
Ukuba utyebile, amafutha amaninzi esiswini aya kugquma izihlunu zesisu. Umzekelo, izihlunu ze-sumo wrestlers eneneni ziphucukile kunabantu abaqhelekileyo, kodwa ngenxa yexabiso elikhulu lamafutha, abanakukuxela. Ukongeza, ukuba unamanqatha amaninzi esiswini, uya kuthwala ubunzima kakhulu kwaye ngekhe ukwazi ukusebenzisa izihlunu zesisu sakho.
Ke ngoko, abantu abanamafutha esiswini agqithisileyo kufuneka benze imithambo ye-aerobic yokususa amanqatha asesiswini, okanye zombini ngaphambi kokuqalisa umthambo wesisu esiswini. Kule nto kuthiwa ngumntu otyebileyo, umgangatho kukuba amanqatha omzimba angaphezulu kwe-15%. La mafutha aya kugquma izihlunu zesisu esele zisetyenzisiwe, ke kuya kufuneka ulahlekelwe ngamanqatha ngaphambi kokuziqhelanisa nezihlunu zesisu.
Emva kokufunda eli nqaku, uyaziqonda ezi nkcukacha?
Ixesha Post: Jun-19-2021