Isithombe: Ukujima kweqembu okunezinga eliphezulu ejimini

Ngaphakathi kwejimu evulekile, ekhanyiswe yilanga, iqeqebana labantu licwile esigqi nokuqina kweseshini yokuqeqeshwa yesikhashana yamandla aphezulu. Umkhathi ushaya ngamandla ngokunyakaza nokuzimisela, njengoba ababambiqhaza—abesilisa nabesifazane beminyaka ehlukene kanye namazinga okufaneleka—benza izivivinyo ezivumelanisiwe ngokunemba kanye negrit. Igumbi lidizayinelwe ukusebenza: indawo evulekile ebanzi, iphansi eliqinile elimunca umthelela, namafasitela amakhulu agcwala indawo ngokukhanya kwemvelo, ukusakaza amathunzi amade, ashukumisayo abonisa amandla okujima.

Ngaphambili, indoda egqoke ihembe lokugijima elingenamikhono nebhulukwe lokujima elimnyama iyala ukunakwa. Umzimba wakhe uthambile futhi unemisipha, incazelo ezandleni nasemahlombe akhe igcizelelwe ukukhanya nomzamo wokunyakaza. Iwashi lokufaneleka ligoqa esihlakaleni sakhe, lilandelela umlandeli ngamunye, ukushaya kwenhliziyo ngakunye, ikhalori ngalinye lishile. Ukuma kwakhe kuqinile futhi kugxilile, amadolo agobe ku-squat ejulile, izingalo ezinwetshiwe ngokunyakaza okunamandla okubonisa kokubili ukulawula namandla okuqhuma. Akagcini nje ngokubamba iqhaza—uhola ngesibonelo, ebeka ijubane nomfutho eqenjini elimzungezile.

Eceleni kwakhe, owesifazane ogqoke ingubo emnyama ecwebezelayo enophawu oluluhlaza emkhonweni wakhe ubonisa ukunyakaza kwakhe ngokugxila okulinganayo. Ifomu lakhe liqinile futhi lingamabomu, amehlo akhe akhiyelwe phambili, ahlanganisa isiyalo nokushayela okuchaza iseshini. Ngemuva kwabo, bonke abanye beqembu balandela okufanayo, umuntu ngamunye wenza umsebenzi ofanayo, imizimba yabo inyakaza ngazwi linye njengeqoqo eliqeqeshelwe kahle. Ukwehlukahlukana kwabahlanganyeli—izinhlobo ezihlukene zemizimba, ukubonakaliswa okuhlukile komzamo—kwengeza ukujula endaweni, kuqinisa imvelo ehlanganisiwe yokufaneleka kweqembu kanye nokuphishekela okwabiwe kwemigomo yomuntu siqu.

Ukujima ngokwako kubonakala kuyinhlanganisela yamandla ne-cardio, nama-squats, ukusunduza ingalo, noshintsho olusheshayo olubekela inselele ukukhuthazela nokusebenzisana. Ukuqina kuyazwakala, nokho kukhona umuzwa wokuzwana othambisa umkhawulo. Isikhuthazo sigeleza buthule phakathi kwabahlanganyeli ngokubuka, ukunyakaza okufakwe njengezibuko, kanye nesigqi sokuzikhandla esihlangene. Umfundisi, ngokunokwenzeka indoda engaphambili, ubonakala eqondisa hhayi nje ngamazwi kodwa nangokuba khona—amandla akhe athelelwanayo, isimo sakhe esiwukulangazelela.

Idizayini yejimu ithuthukisa ukuzizwisa. Ukukhanya kwemvelo kugeleza ngamafasitela, kukhanyisa isikhala ngokukhanya okufudumele, okunika amandla. Izindonga azithathi hlangothi, zivumela ukunyakaza okunamandla kokujima kuthathe indawo emaphakathi. Izinto ezisetshenziswayo zihlelwe kahle ngemuva—ama-kettlebell, amabhande okumelana, nomata—alungele ukusetshenziswa kodwa angabonakali, okuphakamisa isikhala esisebenza ngokubili futhi esikhethwe ngokucatshangelwayo. I-flooring yenziwe ngendlela efanayo futhi iyasekela, iklanyelwe ukumelana nezidingo zokuqeqeshwa okunomthelela omkhulu kuyilapho ihlinzeka ngokuphepha nokunethezeka.

Lesi sithombe sithwebula okungaphezu kokujima—sihlanganisa umoya womzamo ohlangene, amandla okunyakaza, namandla okuguqula inselelo engokomzimba eyabiwe. Kuwubufakazi obubonakalayo bezinzuzo zokuqeqeshwa kwe-HIIT: amandla athuthukisiwe, impilo yenhliziyo nemithambo yegazi, ukuqina kwengqondo, kanye nenjabulo yokuphusha imikhawulo endaweni esekelayo. Kungakhathaliseki ukuthi isetshenziselwa ukukhuthaza izinhlelo zokufaneleka, ukukhuthaza uhambo lokuphila kahle komuntu siqu, noma ukubungaza ukunyakaza kwemiphakathi esebenzayo, inkundla ihambisana nobuqiniso, ugqozi, nokunxusa okuhlala njalo komjuluko, amandla, nobumbano.

Isithombe sihlobene: Imisebenzi Yokufaneleka Engcono Kakhulu Yendlela Yokuphila Enempilo