Ukushushuluza kweqhwa kungesinye sezizathu eziningi kithi abakwazi ukulinda amazinga okushisa ebusika. Ukuhamba nge-ski akujabulisi nje kuphela, kuyinto enhle yokuzivocavoca umzimba wonke, kugcizelela ukukhuthazela, ukulinganisela, namandla angaphakathi.
Kodwa-ke, ngoba iningi lethu likwazi ukuhamba ngezinyanga ezimbalwa nje kuphela ngonyaka, kungaba nzima emzimbeni okokuqala lapho ushaya khona emathafeni.
I-Skiing ihilela amaqembu amaningi ama-muscle, kanye nakho konke okuvela ekukhuthazeleni kwe-cardio kuya emandleni amakhulu , kulula ukuphelelwa yisikhathi kusengaphambili bese ubeka umzimba wakho engozini yokulimala.
Kukhokhisa ukulungisa umzimba wakho ngaphambi kokuba uhambe uye emathafeni ase ski phakathi nobusika. Ukuthatha isimiso esisebenzayo ngaphambi kwe-ski season kuyisihluthulelo sokuthola ukuma ukuze ukuhamba kwakho kwe-ski kujabulise, kuphephile, futhi akulimazi.
Amathiphu amaviki eviki
Okwenza ukuba skiing kube mnandi kakhulu ukuthi ungakwenza kuphela ngezikhathi ezithile zonyaka. Yilokho okwenza kube yingozi. Ngenxa yokuthi awukwazi ukuqhuba ukuhamba ngeqhwa ngaphambi kweqhwa leqhwa, umzimba wakho awulungele njalo lolo hlobo lomsebenzi okhuni.
Ngaphezulu kwalokho, abaningi bethu bahamba ngezikhathi ezimbalwa ngonyaka, ngakho-ke asinakho ukuhambisana okwanele ukugcina imizimba yethu ifakwe kuyo.
Ukuze ugweme ukulimala , ukucindezeleka ngokweqile nokuhlupheka, thatha isikhathi sokulungisa umzimba wakho ngaphambi kohambo lwakho. Uma ungenayo isimiso sokuvota njalo, akusephuzile kakhulu ukuqala eyodwa.
Ngaphezu kwalokho, ukwazi ukuthi uyayenza ukuze ujabulele iholide lakho lokuphumula kuzosiza ukugcina ushukumisekile. Ngezansi kukhona imiyalo yesinyathelo nesinyathelo sokuthola ukuma kwe-skiing.
1. Yakha Ukukhuthazela Kwakho
Uma ufuna ukuthola imali yakho kulelo tikithi elibizayo, uzodinga inqwaba yokukhuthazela kwe- cardio . Abaningi bethu batshaya emithambekeni bese behlela ukuhamba ngezinyawo usuku lonke, noma ngabe sekuyizinyanga noma iminyaka kusukela sesidlula.
Ngokuvamile, ngesikhathi santambama igxila, umzimba wakho ukhathele futhi yisikhathi esikhulu sokulimala kanye nezingozi ezenzekayo.
Ukuthatha ikhefu phakathi kokugijima kungasiza, kodwa ukusika umzimba wakho ngangokunokwenzeka kungakusiza ukuba usuke isikhathi eside.
Ukuze ulungise inhliziyo yakho nomzimba isikhathi sokuhamba nge-skiing, uhlelo lwakho lwe-cardio kufanele lufake:
- Izinsuku ezintathu ukuya kwezinhlanu ngesonto ngalinye le-cardio . Okungcono kakhulu kokushushuluza kuhlanganisa ukugijima, isitebhisi, umqeqeshi we- elliptical , noma yimuphi omunye umsebenzi owenza ukushaya kwenhliziyo yakho uphinde usebenzise umzimba wakho wonke.
- Ukusebenza okuhlukahlukene kwezimo ezihlukahlukene ezihlala emaminithini angu-20 kuya ku-45 .
- Ukusebenza okude isikhathi eside, kancane kancane isonto ngalinye ngamaminithi angama-60 noma ngaphezulu ukulungisa imilenze yakho namaphaphu izinsuku eziningi zokudabula.
Isampuli se-Cartoon Workout Schedule
I-Workout 1 : Ukuqeqeshwa kwesikhashana , njengale Msebenzi Wokuphumula we-Elliptical , imizuzu engu-20 kuya ku-40
Ukuzivocavoca 2 : Ukuvivinya ama-medium-speed, imizuzu engu-40 - Ukusebenza kwe-Cardio-Medley
Ukuzivocavoca 3 : Okufushane, ukuzivocavoca okukhulu , imizuzu engu-20-30 - Ukusebenza kwesikhathi sokuvala isikhashana
Ukuzivocavoca 4 : Ukuzivocavoca okuhamba phambili, imizuzu engu-45 - Ukusebenza Okuyisisekelo Sokukhuthazela
I-Workout 5 : Ubude, ukuhamba kancane, imizuzu engama-60 +
Khumbula ukuthi uma ungasebenzi kakade, lokhu kusebenza kungase kube yinselelo enkulu ekuqaleni. Uma kunjalo, cabanga ngokuqala ngokusebenza okuqala futhi kancane kancane usebenze ngendlela eya eminye imisebenzi eyinselele.
Zinike isikhathi esiningi ngaphambi kokushaya emithambekeni ukwakha ukukhuthazela kwakho futhi uzokwazi ukwenza okwengeziwe futhi ujabulele.
2. Yakha amandla akho
Yini eyenza i-skiing ivivinye kakhulu ukuthi isebenzisa wonke amaqembu omzimba wakho.
Kodwa-ke, ezinye imisipha isetshenziswa kakhulu kunezinye. Labo yibo ofuna ukugxila uma kuziwa ekusebenzeni kwamandla akho. Ukushushuluza kuhilela:
- Quadriceps . Mhlawumbe isisindo esasetshenziswa kunazo zonke ekudumeni yisisindo se-quads. Lezi zinhlanzi zikubeka esikhundleni njengoba usuqa futhi zihlinzeka ngokuvikelwa kwamadolo akho. Ukuzivocavoca okukhulu kwama-quads kufaka ama- squats namaphaphu .
- Ukugubha nokudumisa . Uma usuqhaqhazela ukuwehla, uvame ukumbamba umzimba wakho ngendlela eguquguqukayo - okusho ukuthi uncike phambili kusuka ezinkalweni. Lokhu kudinga amandla amakhulu kusuka ku-hamstrings kanye ne-glutes njengoba besiza ukuzinzisa umzimba wakho. Sebenza i-hams yakho ne-glutes ngezinhla zokufa, ukubhujiswa okukodwa okunamathele, ukudonsa, ukuqhubekela phambili nokuhamba ngezintambo. Izenzo ezingaphezulu zezinhlelo zakho ze- glutes .
- Amathanga angaphakathi nangaphandle . Amathanga akho angaphakathi asebenza njengobuqili ukugcina i-skis yakho ndawonye. Amathanga akho angaphandle agcina umzimba wakho uqinile futhi ikusize uhambe. Yenza le misipha enezimpumputhe zecala, amaphaphu ahlangene, ama-lift emilenze yangaphakathi, izinkinobho zangaphakathi zethanga, ama-squats wesiteji, kanye nokuphakamisa umlenze.
- Amathole . Ngenxa yokuthi amadolo akho ahlose njengoba usuqaqa, amathole akho (ikakhulukazi i-soleus) akusiza ukuthi uhlale uqondile ukuze ungawi (amabhuzu akho ase ski asisiza futhi). Ungasebenzisa le misipha ngokwenza ithole likhuphuke noma ithole lomshini liphakamisa .
- I-Abs ne-Back . Ngenxa yokuthi unesimo esivumelana nezimo, ugobile, umhlane wakho kufanele usebenze njengo-maniac ukubamba umzimba wakho kuleyo ndawo. I-abs yakho iyasiza kulowo msebenzi ngenkathi ivikela futhi umgogodla wakho. Ama- lats akho abandakanyeka njengoba usuqa endaweni ephezulu noma phezulu, usebenzisa izigxobo zakho ukuze usebenzise. Yenza le misipha ngokuzivocavoca njengebhayisikili, izinkuni , izandiso zokubuyela emuva kanye nemigqa ye-dumbbell .
- Izikhali . Kanye nomhlane wakho, izingalo zisiza ukuxosha ngezibonda zakho ngenkathi uzinzisa amalunga akho ehlombe. Qinisekisa ukuthi usebenza ama- biceps akho kanye ne- triceps kanye nawo wonke umzimba wakho.
3. Beka Konke Kanye
Uyazi ukuthi udinga kokubili ukuqeqeshwa kwe-cardio namandla, ngakho ubabeka kanjani ndawonye ndawonye isimiso sokuqeqeshwa okuphelele?
Akukho ngempela isimiso esiphelele, kepha uma ungazama ukulingana okungenani ukusebenza kwamandla amabili nokusebenza kwe-cardio emithathu, uzobe usendleleni efanele.
Unesimiso sesampula se-cardio futhi lokhu kusebenza okuphelele kwe- Ski Body Workout kuyindlela ephelele yokuzikhandla kwamandla akho.
Lo msebenzi uhlose amandla, ukukhuthazela, ukuzinza nokuqina komzimba jikelele. Ungakhohlwa ukuthola okuningi kokungenelela ekuziphatheni kahle futhi enye indlela yokugcina umzimba wakho uphephile ekulimaleni.
Isikhathi Sokusebenza Kwe-Skiing Sample
Usuku 1 : Ukusebenza kwe-Interval Elliptical
Usuku 2
Usuku lwesithathu : Ukusebenza kwesikhathi sokuvala isikhashana
Usuku 4 : Ukuphumula noma i- yoga
Usuku lwesi-5 : Isiqalo sokusebenza kwe-Body Body Ski
Usuku lwesi-6: Ukusebenza kwe-Cardio-Medley
Usuku lwama-7: Ukude, ukuhamba kancane kokuhamba phambili - ukuhamba, ukugijima, njll.
Leyo yindlela eyodwa kuphela yokusetha ukusebenza kwakho futhi, of course, kudingeka usebenze ukukhuthazela kanye nesimo sokusebenza konke lokhu kuvivinya umzimba.
Qala ngalokho ongayisingatha futhi ugxile emgomweni - Ukuze uqinise umsebenzi owuthandayo.
Yenza lokhu unyaka ogxila ekufikeni kwesimo esihle kunazo zonke ongakwazi ukusikhipha. Ukwakha amandla nokukhuthazela kuzokugcina umzimba wakho uqine futhi kukusize ugweme ukulimala ngenkathi wenza ukunqanda kwakho kweqhwa futhi kungabi namandla.
> Umthombo:
> ACE Fit | Amaqiniso Okufaneleka | Lungela ukushaya izitayela. https://www.acefitness.org/acefit/fitness-fact-article/2649/get-ready-to-hit-the-slopes/. A
> Hébert-Losier K, Holmberg HC. Yiziphi Izincomo Zokuvimbela Ukulimala Okusekelwe Ekuzivocavoca Ezokuzilibazisa Kwe-Alpine Skiing ne-Snowboarding? I-Med Med . 2013; 43 (5): 355-366. i-doi: 10.1007 / s40279-013-0032-2.