Ukukhuphuka intaba akuyona into elula, kodwa kuthiwani uma leyo ntaba impela phansi?
Yilokho okushiwo abagibeli bezintaba ababuza umbuzo: Kwenzekani uma ufika phansi futhi ugijima ngamadolo akho futhi uphume ngokushesha ngangokunokwenzeka? Okusobala okulandela lokho kuyokubuza ukuthi kungani umuntu efuna ukwenza lokhu futhi impendulo kulokho yilezi: Ngoba ungakwazi (nakuba, uma ungeke ukwazi, nginezinye izinto ezihlukile).
Okwenziwe Ngama-Mountain Climbers Rock
Abagibeli bezintaba bahamba kahle kakhulu ekwakheni i- cardio ukukhuthazela ngenkathi futhi bakha amandla amakhulu kanye nokuqina. Lokhu kuyisimo esihle kakhulu uma ungenayo imishini eminingi (noma yimuphi) futhi ufuna indlela enzima yokusebenza umzimba wakho.
Abagibeli bezintaba basebenzela amaqembu amaningi ama-muscle, cishe kufana nokuthola umzimba ophelele ngokuzivocavoca okulodwa. Amahlombe akho, izingalo kanye nesifuba kusebenza ukuze kuqiniswe umzimba wakho ophezulu, ingqalasizinda yakho isebenza ukuzinzisa umzimba wakho wonke kanye ne-quads yakho ukuthola umsebenzi omangalisayo njengomuntu ohamba phambili. O, futhi futhi nokuzivocavoca kwe-cardio, ngakho-ke ushisa ama-calories amaningi.
Indlela Yokwenza Abashayeli Bezintaba
Kunezindlela ezihlukahlukene zokwenza lokhu kuthutha. Amabili ami amabili ahlanganisa:
Inguqulo 1 - Abagibeli bezintaba ze-Running
- Ngena endaweni yeplanki , ezandleni nasezinzwaneni.
- Izandla zakho kufanele zibe nge-shoulder-width ngaphandle, ubuyele phansi, ungabikho emsebenzini futhi uqondise ukulungiswa.
- Kusukela kulesi sikhundla, phonsa idolo elifanele esifubeni sakho ngangokunokwenzeka. Manje, shintsha futhi ulethe elinye idolo.
- Hamba ngamadolo kude futhi ngokushesha ngangokunokwenzeka ngenkathi ugcina izintambo phansi.
Inguqulo yesi-2 - Izinyawo-Shintsha Abaqashi bezintaba
Le nguqulo ihlale izwa kanzima kimi futhi ingase iqhubekele phambili kunoma yiyiphi indlela esebenzayo kuye ngokuthi uhamba ngokushesha kangakanani.
- Ngena endaweni yakho yeplanki njengenguqulo engenhla.
- Uma uletha idolo lakho langakwesokudla, thinta izinzwane zibe phansi.
- Vula izinyawo emoyeni bese ushintsha izinhlangothi ukuze unyawo olunene lubuyele futhi unyawo lwesokunxele lusephambi.
- Lokhu kuhamba kuningi lokushintsha ngezinyawo kune-run, ngakho-ke kunomthelela owengeziwe, okungenzeka uthole ukushaya kwenhliziyo yakho phezulu nakakhulu.
Uma unciphisa ukuhamba phansi, kuya kuba nzima nakakhulu ngoba wenza ngokuyisisekelo ipulazi elingaphansi, uma lokho kwenza noma yikuphi ukuqonda.
Izintaba zezintaba zezintaba
- Izimpande Zentaba Ephansi - Kule nguqulo, uhamba ngezinyawo, uthinte izinyawo futhi uhambe unyawo emuva, bese ushintsha izinhlangothi, ugcine lokhu okuhamba kancane, inguquko ephansi.
- Izimpande zezintaba ezishintshiwe - Isisindo somzimba esiphezulu ngesinyathelo sithatha isisindo somzimba ophezulu.
- I-One Leg Mountain Climbers Isinyathelo - Shintsha ukunyakaza okungaphezulu ngokusebenzisa i-Disc Gliding noma ithawula (uma usemgodini okhuni) bese ugoqa umlenze owodwa ngaphakathi nangaphandle ngenkathi uzinzile ngomunye umlenze.
- Ukunyuka kwezintaba ze-Sliding - Okunye okujabulisayo (kuhle, kumnandi kunesihlobo esifanele) inguqulo ukusebenzisa i-Gliding Discs noma ithawula ukuze ulayishe izinyawo ngaphakathi nangaphandle. Uzozizwa ngempela kulezi zinhla zakho ngisho nangaphezulu kwenguqulo evamile.
Kulula ukusebenza abagibeli bezintaba kunoma yisiphi isimiso. Vele upelepele kuwo wonke umkhuba wakho we- cardio ovamile noma uyifake kwezinye izivocavoli ze-cardio ukuze wenze umsebenzi wakho wokuzivocavoca ophezulu .