Ingabe ufuna indlela entsha entsha yokwenza isipele isimiso sakho sokuzivocavoca? Ungathatha isigaba se-barre ukuze ulahlekelwe isisindo , hlola noma yiziphi izigaba ezintsha zokuphambuka ukuze unciphise , noma uqale uhlelo lwe-CrossFit lokulahlekelwa isisindo . Kodwa kuthiwani ngokuthatha isigaba socingo? Abantu abaningi bayamangala ukuthola ukuthi ucingo luyizivocavoti ezinhle.
Ama-calories avuliwe ngesikhathi sokusebenza kocingo
Cishe uke wabona uthango phakathi neMidlalo yama-Olympic.
Uma ubukela ucingo kuthelevishini kungase kungabonakali njengabadlali abasebenza kanzima kakhulu. Kodwa kunjalo.
Ngokwesilinganiso, owesifazane wesigidi esingu-150 uyashisa ama-khalori angu-400 ngehora ngenkathi ebamba iqhaza lokuzivocavoca noma ukufanisa. Kuthuswe? Abashayeli abaningi abasha bamangazwa ukuthi ukunyakaza kungaba nzima kangakanani phakathi komdlalo. Kodwa khumbula ukuthi cishe ngeke uhlanganyele emdlalweni wamaminithi angu-60 agcwele.
Kunezinhlobo ezintathu zezikhali ongazisebenzisa ngenkathi uvimba: i-epee, foil, noma i-saber. Uhlobo lwesikhali lunikeza ubude bomdlalo. I-Epee ne-foil ihambisana ifana nemidlalo emithathu eminithi ngomzuzu owodwa phakathi, ngokusho kwe-USA Clencing. Ukulinganisa kwe-Saber kungadlulela isikhathi eside ngoba kusekelwe ku- "ukuthinta" noma amaphuzu.
Uma usanda kushaya ucingo, cishe uzochitha isikhathi esiningi ukwenza ucingo lokugqoka nokuzivocavoca kunokuba udlale ngokusemthethweni. Kodwa ukuzivocavoca kugcina umzimba wakho uhamba futhi inhliziyo yakho iqhuma ukuze uthuthukise izinga lakho lokuzivocavoca, ushise amakholori bese ulahlekelwa isisindo.
Ukusebenza kokucingo kungakusiza ukuba wakhe amandla nokukhuthazela. Ukufakwa kwezingcingo nakho kukukwenza ucabange ngokushesha ukuze usabele ngokushesha.
Izinzuzo ezengeziwe zokuSebenza kocingo
Ngaphezu kokhalori oluvuthayo, uthango linikeza nezinye izinzuzo zempilo. UDagmara Wozniak uthi lo mdlalo unganikeza inhliziyo, izikhwepha, ngisho nezinzuzo zokuqeqesha ngengqondo.
U-Dagmara uzobe enomncintiswano kuma-Olimpiki akhe okwesithathu eRio de Janeiro, eBrazil njengengxenye yeThimba le-Fencing le-2016 lase-USA.
"Ubuhle bomdlalo wukuthi ungayenza ngokujulile njengoba uthanda. Ungagxila kakhulu kumasu ngebanga elilinganiselwe lokunyakaza noma ungathutha umphikisi wakho phezulu futhi wehla umhluku kuze kube yilapho kokubili uqhume futhi uphume. Izinga lokuqina liphelele kuwe. "
Osebenza naye u-Monica Aksamit uyavuma. "Ukucwenga kuyisimo esihle sokuzivocavoca. Nakuba kuyiqiniso ngempela, kuyindlela enhle yokushisa uketshezi nokuqinisa ukukhuthazela kwakho." Uyanezela ukuthi "ukuqeqeshwa kwamandla kuhilelekile ngoba usebenza kakhulu emisipha emilenzeni, izingalo, kanye nomgomo."
Indlela Yokuqala Uhlelo Lokusebenza Lokucingo
Uma ufuna ukuzama ucingo lokushisa ama-khalori, ukuma, noma ukufaka nje okuhlukile ohlelweni lwakho lokuzivocavoca, uzofuna ukuthola isigaba sokuqala sezinga endaweni yakho. Ezinye izinhlelo zokucingo zenzelwe abahlanganyeli abasebasha, kodwa kunezinhlelo eziqondene nabantu abadala.
"Ucingo kuyindlela enhle yokuxuba isimiso sakho sokuzivocavoca njalo," kusho uDagmara, enezela ukuthi kukhona amakilasi namalungu ayatholakala eManhattan Fencing Center, lapho eqeqesha khona. Kodwa uma ungekho endaweni yaseNew York City, kunezinye izindawo ezinikeza izinhlelo zabaqalayo.
Ngokusho kwe-USA Clencing, kunezinhlangano ezingaphezu kuka-500 kuzo zonke izifundazwe kulo lonke izwe. Ukuthola indawo endaweni yakho ungasesha iwebhusayithi yabo. Futhi asikho isidingo sokuzizwa ungaphandle kwendawo lapho uya khona. "Sinomama, obaba, nogogo nomkhulu abaqala ukucingo nganoma yisiphi isikhathi kanye namathuba okubili wezwe kanye nezwe lomhlaba wonke otholakala kumafencers aneminyaka engama-50 nangaphezulu," kusho.
Ukucelwa kocingo ukuLawula isisindo
Uma ukhetha ukuzama ucingo njengengxenye yesisindo sakho sokulahlekelwa isisindo , ungase ufune ukubhangqa nayo neminye imisebenzi ukuze uhlale unomsebenzi kakhulu izinsuku zeviki. Ngokomhlahlandlela we-American College of Sports Medicine, kufanele uthole imizuzu engama-250 ngesonto ngomsebenzi wokuzivocavoca olinganiselayo ukuze ulahlekelwe isisindo.
Zama ukwengeza amakilasi amabili kuya kocingo ohlelweni lwakho lokuhamba kwesisindo , ohlelweni lwe-yoga , noma uhlelo lokubhukuda . Futhi khumbula ukudla ukudla okunempilo, okulawulwa ngekhalori ukuze uqiniseke ukuthi uthola imiphumela yokulahlekelwa kwesisindo okufanele uyenze.