Indlela ephelele ye-athikili: Isimo Sezulu Senethiwekhi " Isimo Sezulu Senethiwekhi " Izinzuzo ezimangalisayo zamakilasi

Umqeqeshi uhola ikilasi lokugibela ibhayisikili langaphakathi elinamandla kakhulu esitudiyo sokuzivocavoca esikhanyayo nesimanje kanye nabagibeli abagibela amabhayisikili ngendlela efanayo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ukuphotha kunikeza izinzuzo ezinkulu zempilo yenhliziyo.
• Lokhu kuzivocavoca kusebenza kahle ekunciphiseni isisindo.
• Ukujikijela akuthinti kakhulu, okwenza kufanelekele impilo yamalunga.
• Ukuhlanganyela emakilasini okuphotha kuthuthukisa ukuqina kwemisipha.
• Kuthuthukisa inhlalakahle yengqondo ngokukhishwa kwe-endorphin.

Isingeniso Sokuphotha

Ukujikijela sekuyindlela enkulu yokuzivocavoca, kuguqula ukujima kweqembu kube okuhlangenwe nakho okuphilayo nokuhehayo. Amakilasi e-Spin aziwa ngomculo wawo onamandla aphezulu, abafundisi abanothando, kanye nezindawo ezinempilo. Bakhuthaza abantu ukuba bafinyelele imigomo yabo yokuzivocavoca ngendlela ejabulisayo nephumelelayo.

Izifundo zibonisa ukuthi ukugibela ibhayisikili ngaphakathi endlini kunikeza izinzuzo eziningi. Kungakhuphula amandla okuzivocavoca, kwehlise umfutho wegazi, futhi kuthuthukise ukwakheka komzimba. Kungukuzivocavoca okunethonya elincane okuhle kubantu babo bonke ubudala. Lokhu kwenza kube ukukhetha okuhle kulabo abaqala uhambo lwabo lokufaneleka. Amakilasi okujikeleza akhuthaza ukungaguquguquki futhi anciphise ingozi yokulimala, okusiza abahlanganyeli ukuba baphile impilo enempilo. Ukwazi lezi zinzuzo kubalulekile ekuzuzeni okuningi kuseshini ngayinye.

Kuyini ukuphotha?

Ukujikijela kuyindlela yokuzivocavoca enamandla egxile ekugibeleni ibhayisikili ngaphakathi endlini. Kuhilela ukusebenzisa amabhayisikili amile nokulandela umqeqeshi. Umqeqeshi uhola uchungechunge lwamasu okugibela ibhayisikili, okuhlanganisa ukusheshisa, ukukhuphuka, kanye nokugibela ibhayisikili okuhamba kancane. Lokhu kuhlukahluka kuvumela ububanzi bokuqina phakathi neseshini.

Umqondo wokugibela ibhayisikili wangaphakathi waziwa ngesimo sawo esinamandla. Lokhu kuvame ukuthuthukiswa umculo okhuthaza abahlanganyeli. Ikilasi ngalinye lokuphotha lilandela ifomethi ehlelekile, ehlanganisa izivivinyo ezenzelwe ukwandisa ukwehla kwamafutha nokuthuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi. Ngokushintshana phakathi kwezigqi ezahlukene kanye namandla, abantu bangagxila emigomweni eminingi yokufaneleka ngesikhathi esisodwa.

Izinzuzo Zempilo Yenhliziyo Nemithambo Yegazi Zokuphotha

Amakilasi okuphotha anikeza izinzuzo ezibalulekile zempilo yenhliziyo nemithambo yegazi. Njengohlobo lomsebenzi we-aerobic, ukugibela ibhayisikili endlini kuqinisa inhliziyo futhi kunciphisa ingozi yesifo senhliziyo. Kuthuthukisa umfutho wegazi kanye namazinga e-cholesterol, okubalulekile empilweni yenhliziyo.

I-American Heart Association itusa imizuzu eyi-150 yomsebenzi we-aerobic masonto onke. Ukujikijela kuyindlela ejabulisayo nephumelelayo yokuhlangabezana nale mfuneko. Ukujikijela njalo kuthuthukisa impilo yenhliziyo, kwandisa ukukhuthazela, futhi kuthuthukisa ukusetshenziswa komoya-mpilo emzimbeni.

Umfanekiso onemibala wowesifazane esebenzisa ibhayisikili elingashukumi elizungezwe yizithombe ezibonisa izinzuzo zempilo zokuphotha. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukujikijela Ukwehlisa Isisindo

Ukujikijela umzimba kuyindlela engcono kakhulu kulabo abahlose ukunciphisa isisindo. Ekilasini lemizuzu engu-45, ungashisa amakhalori aphakathi kuka-400 kuya ku-600, kuye ngokuthi uzikhandla kangakanani. Lokhu kushisa amakhalori kuyisihluthulelo sokuqeda amafutha, uma kuhambisana nokudla okunempilo.

Ukujikijela kathathu kuya kweziyisithupha ngesonto kungaholela ekwehleni kwesisindo okubonakalayo. Isimo sengqondo esisheshayo nesinamandla sekilasi sikushukumisela ukuba unikele ngokusemandleni akho. Lokhu akugcini nje ngokuthuthukisa ukusha kwamakhalori kodwa futhi kukhuthaza umuzwa womphakathi. Ukwabelana ngemigomo nabanye kwenza ukunamathela ohlelweni lwakho lokunciphisa isisindo kube lula.

Ungalungisa ukuqina kokujima kwakho kokujima ukuze kulingane nezinga lakho lokufaneleka komzimba. Ngale ndlela, ungaqhubeka uzibekela inselele ngenkathi usebenza ukuze wehlise amafutha. Ungakhohlwa ukutshala imali ezicathulweni zokugibela ibhayisikili ezisezingeni eliphezulu ukuze ugibele kangcono. Jabulela isigqi sekilasi lokujima njengoba uqhubeka uphila kahle.

Ukuzivocavoca Okungakhiphi Ithonya Elikhulu Kwempilo Yamalunga

Ukujikijela kuyindlela engcono kakhulu kulabo abafuna ukujima okungenamthelela omkhulu okuthuthukisa impilo yamalunga. Amabhayisikili anganyakazi aklanyelwe ukujima kwe-cardio okulula emalungeni. Lokhu kwenza ukujikijela kube kuhle kubantu abanezinhlungu zamalunga noma izinkinga zokuhamba.

Ngokungafani nokuzivocavoca okunamandla, ukujikeleza kubushelelezi futhi akuzicindezeli izinqe, amadolo, noma amaqakala. Kunciphisa ingozi yokulimala futhi kusiza ukugcina amalunga egcotshwe ngoketshezi lwe-synovial. Lokhu kunganciphisa kakhulu ubuhlungu, okuyinto enhle kakhulu kubantu abadala noma labo abalulama ekulimaleni.

Ukwengeza ukujikeleza ohlelweni lwakho lokuzivocavoca kungavimbela ukulimala futhi kuthuthukise impilo iyonke. Kunikeza izinzuzo ze-cardio ngaphandle kwengcindezi enkulu yokuzivocavoca okunzima. Le ndlela ikugcina uphilile ngenkathi uvikela amalunga akho.

Izinzuzo Zempilo Yengqondo Zokuphotha

Ukujikijela kunikeza okungaphezu nje kwezinzuzo zomzimba; futhi kuthuthukisa impilo yengqondo. Izikhathi zokujikijela njalo ziholela ekukhishweni kwama-endorphin, athuthukisa isimo sengqondo futhi anciphise ukucindezeleka. Lo msebenzi uyithuluzi elinamandla lokulawula ukucindezeleka kwansuku zonke.

Izifundo zibonisa ukuthi ukujikeleza kungasiza ekulweni nokukhathazeka nokucindezeleka. Ukunyakaza okunesigqi kanye nesimo esinamandla aphezulu kunikeza isikhala sokukhululwa ngokomzwelo. Lokhu kuholela ekuzizweni kwempumelelo. Amakilasi eqembu anezela kulokhu, akhuthaza ukuxhumana nabantu kanye nendawo yokusekelana ethuthukisa inhlalakahle ngokomzwelo.

Ukuba yingxenye yekilasi lokuphotha eligxile emphakathini kukhuthaza ukuvumelana kanye nokukhuthazana. Lokhu kuhlanganiswa komsebenzi womzimba kanye nokusekelwa komphakathi kuyisihluthulelo sokugcina impilo yengqondo.

Ukuqinisa Imisipha Ngokujika

Ukujikijela kuyindlela enhle yokwakha imisipha ngenkathi ujabulela ukujima okunamandla. Abagibeli bangakwazi ukulungisa ukumelana kwebhayisikili ukuze bashintshe ubukhali, baqondise emaqenjini amakhulu emisipha. Le ndlela iqinisa imilenze, umongo, kanye nomzimba ongaphezulu, ithuthukise ithoni yemisipha kanye nokukhuthazela.

Amakilasi okujikijela akhuthaza ukunyakaza okuqhubekayo, agcina ukushaya kwenhliziyo kuphezulu kanye nemisipha isebenza. Izindawo ezahlukahlukene zokugibela ibhayisikili zinikeza ukuzivocavoca umzimba wonke, okukhulisa amandla kanye nokusebenza kahle kwezemidlalo.

Ukujikijela kuthuthukisa ukukhuthazela kwemisipha ngaphandle kokuqeqeshwa kwesisindo okujwayelekile. Kuphelele kulabo abafuna ukuthuthukisa umzimba wabo nokuthuthukisa ukwakheka komzimba. Sekukonke, ukujikijela kunikeza indlela elinganiselayo nephumelelayo yokuqinisa imisipha.

Umgibeli wamabhayisikili onemisipha egibela ibhayisikili elimile ngaphansi kokukhanya okusagolide okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukwakha Umphakathi Ngokusebenzisa Amakilasi Okujika

Amakilasi okuphotha ayithuluzi elinamandla lokudala izibopho zomphakathi phakathi kwabahlanganyeli. Kulezi zindawo zamaqembu, abagibeli bayahlangana ngothando lwabo olufanayo lokuqina komzimba. Lokhu kudala indawo egcwele isikhuthazo nesisusa. Okuhlangenwe nakho okunjalo komphakathi kusiza ekwakheni ubungane obuhlala njalo, okukhulisa kokubili ukuzibandakanya kanye nokuvumelana ekuzivocavoceni.

Ukuzivocavoca kanye nabanye abanemigomo efanayo kungashukumisela abantu ezingeni elisha. Amandla ahlangene kanye nobudlelwano emakilasini okuphotha kukhulisa umuzwa wokuba yingxenye. Lo muzwa wokuba yingxenye uyisihluthulelo somphakathi ophumelelayo wokuqina komzimba. Njengoba abagibeli besekelana futhi bekhuthazana, ukuziphendulela kuyakhula. Lokhu kwenza kube lula ukugcina isimiso sokuzivocavoca njalo.

Izinzuzo zokwakha umphakathi ngamakilasi okuphotha zifaka:

• Isisusa esithuthukisiwe ngokusebenzisa okuhlangenwe nakho okwabiwe
• Ubungane obusekelayo obukhuthaza ukuba khona
• Ukuphendula okukhulu okuholela emikhubeni yokuzivocavoca eqhubekayo

Ukwengeza ukuxhumana nabantu emisebenzini yokuzivocavoca kuphakamisa ulwazi lokuphotha. Kuphinde kuthuthukise inhlalakahle iyonke. Lokhu kugqamisa indima ebalulekile yomphakathi ekuzilolongeni komzimba.

Ukuthuthukiswa Kokuphotha Nokuqiniswa Kwamandla

Amandla angaphakathi abalulekile kubagibeli bamabhayisikili, okwandisa ukuma, ukuzinza, kanye nokukhipha amandla. Emakilasini okuphotha, imisipha engaphakathi ehilelekile isiza abagibeli ukugcina ifomu elifanele, kunciphisa izingozi zokulimala. Lokhu kuhilela i-rectus abdominis, ama-oblique, ama-transverse abdominis, kanye ne-erector spinae. Ndawonye, zithuthukisa ukusebenza kahle kokugibela ibhayisikili.

Ukwakha umongo oqinile kunciphisa ukunyakaza ohlangothini nohlangothi ngenkathi ugibela ibhayisikili, okwenza ukudluliselwa kwamandla kube ngcono kakhulu. Ngaphandle kokuqeqeshwa umongo, abagibeli bamabhayisikili bangase bazizwe bengakhululekile ezinqeni, emhlane ongezansi nasemahlombe. Umongo oqinile usekela ukuzinza futhi usiza ekululameni ngemva kokugibela kanzima.

Ukwengeza izivivinyo ezilula eziyisisekelo emisebenzini yokujika kungathuthukisa kakhulu ukusebenza. Lezi zivivinyo ziqinisa ukuzinza, zivumela abagibeli bamabhayisikili ukuthi bagxile ekukhishweni kwamandla ngaphandle kokubeka isimo esibucayi. Amandla ayisisekelo ayisihluthulelo sokuvimbela ukulimala kanye nokuhlangenwe nakho kokugibela ibhayisikili okuphumelelayo kakhudlwana.

Ukuqeqeshwa Kwesikhawu Esiphezulu Ekuphotheni

Ukujima kokujikeleza kuvame ukusebenzisa ukuqeqeshwa kwezikhawu eziphakeme (HIIT). Le ndlela iyashintshashintsha phakathi kokuhamba ngebhayisikili okunamandla kanye nezikhathi zokuphumula. Ithuthukisa ukushisa kwamafutha futhi ithuthukisa impilo yenhliziyo. Ngokucindezela imikhawulo yabo, ababambiqhaza babona ukusebenza kwemisipha okungcono kanye nokuqina komzimba.

I-HIIT ekuphotheni yenza kube nokuzivocavoca okunamandla. Izinzuzo eziyinhloko yilezi:

• Ukusetshenziswa kwama-caloric okwenyukile
• Ukulungiswa kwe-metabolic okuthuthukisiwe
• Ukukhuthazela kwenhliziyo okuthuthukisiwe
• Ukusebenza kahle kokulahlekelwa amafutha

Amakilasi okuphotha agxile ku-HIIT anikeza ukuqina okuhlukahlukene. Lokhu kuhambisana namazinga ahlukene okuqina komzimba. Kugcina abahlanganyeli bematasa futhi bekhuthazekile, kubasiza bafinyelele imigomo yabo yokuqina komzimba endaweni ejabulisayo yeqembu.

Ukujikijela Njengokuzivocavoca Komzimba Wonke

Ukujikijela umzimba kungaphezu nje kokujima komlenze; kuwukuhlangenwe nakho kokujikeleza umzimba wonke. Lo mkhuba wokuzivocavoca oguquguqukayo uhilela umzimba wonke, ukhuthaza ukuqina komzimba wonke. Emakilasini okujikijela umzimba, abahlanganyeli basebenzisa imivimbo ehlukene yokujikijela umzimba, balungise amazinga okumelana, futhi balandele i-choreography. Lokhu kuholela ekusebenzeni kwemisipha okuphawulekayo ezindaweni ezahlukene.

Amandla e-Spinning atholakala ekhonweni layo lokusebenza umzimba ongaphezulu, umgogodla, kanye nemilenze engezansi ngesikhathi esisodwa. Abagibeli babhekana nokuqhuma okukhulu kanye nokugibela okuzinzile, bakha amandla ku-kinetic chain. Ngokugibela ibhayisikili ezindaweni ezahlukene, ukuzinza komgogodla kuyathuthuka, futhi imisipha yengalo nehlombe iyaqina. Lokhu kuzivocavoca okulinganiselayo kufinyelela imigomo eminingi yokufaneleka esimisweni ngasinye.

Amakilasi Okuphotha: Ungaqala Kanjani?

Ukuqala uhambo lwamakilasi okuphotha kungaba yinto ethokozisayo, okuholela ekuthuthukisweni kokuqina komzimba. Qala ngokuhlola izinketho zesitudiyo sokugibela amabhayisikili eduze kwakho. Ama-studio amaningi anikeza amakilasi azo zonke izigaba zokuqina komzimba, okuqinisekisa ukuthi abaqalayo bathola ijubane elifanele.

Ekilasini lakho lokuqala lokuphotha, fika kusenesikhathi ukuze ulungise ibhayisikili. Lesi sinyathelo sibalulekile ukuze uhambo lwakho lube lukhululekile. Ukuxoxa ngezidingo zakho nomfundisi kunganciphisa noma yikuphi ukungabaza kokuqala.

Funa okunikezwayo kokuqala noma amakilasi okuhlola ukuze uzizwele ukuphotha ngaphandle kokutshala imali enkulu. La mathuba akuvumela ukuthi ulinganise intshisekelo yakho ngaphambi kokuzibophezela ngokugcwele. Ngokulungiselela kahle kanye nesimo sengqondo esihle, amakilasi okuphotha angaba yingxenye egculisayo yohlelo lwakho lokufaneleka komzimba.

Ikilasi lokuhamba ngebhayisikili leqembu esitudiyo sesimanje esinamafasitela amakhulu nokubukwa kwedolobha. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuhlanganisa Ukujikijela Nokunye Ukujima

Ukwengeza ukujikijela ohlelweni lokuzivocavoca oluphelele kuletha izinzuzo eziningi. Ukukuhlanganisa nokuqeqeshwa kwamandla, i-yoga, noma ukuzivocavoca kokumelana kudala indlela ephelele yokufaneleka komzimba. Lolu hlobo luqinisekisa ukuthi wonke amaqembu emisipha ayasetshenzwa, okuthuthukisa impilo kanye nokufaneleka komzimba jikelele.

Ukushintshashintsha phakathi kwale misebenzi kusiza ukugwema ukulimala ngokweqile okuvamile emisebenzini yokuzivocavoca okukodwa. Futhi kwenza uhlelo lokuzivocavoca luhluke futhi lujabulise. Lokhu kugcina abantu bekhuthazekile futhi bezibophezele ohambweni lwabo lokufaneleka komzimba.

Izingozi Ezingaba Khona Nezinyathelo Zokuqapha

Ukujikijela, okwaziwa ngokuba nomthelela omncane, kubeka izingozi ezithile ezidinga ukunakwa. Ukuqinisekisa ukuphepha, ukugcina isimo esifanele kubalulekile ukuze kugwenywe ukulimala, ikakhulukazi emadolweni nasemhlane ongezansi. Abaqalayo, ikakhulukazi, kufanele baqaphele imikhawulo yabo ukuze bavimbele ukucindezeleka ngesikhathi seseshini enzima.

Kubalulekile ukusebenzisa izindlela zokuqapha ezifanele zokugibela ibhayisikili. Nazi ezinye iziqondiso zokuvimbela ukulimala:

• Beka phambili ukufudumala nokupholisa ukuze ulungiselele umzimba umsebenzi bese ululama ngemva kwalokho.
• Hlala unamanzi anele ngaphambi nangemva kokuzilolonga ukuze usekele ukusebenza kahle kanye nokululama.
• Lalela umzimba wakho; uma kukhona okungakuzwanga kahle, lungisa amandla akho noma ufune usizo.
• Cabanga ngokuya emakilasini aholwa ngabafundisi abaqinisekisiwe abanganikeza impendulo ebalulekile ngefomu.
• Sebenzisa imishini efanele, okuhlanganisa nebhayisikili elifanele, ukuze uthuthukise induduzo nokusebenza kahle ngesikhathi seseshini.

Isiphetho

Izinzuzo zokuphotha zidlula ukuqina komzimba, zithinta impilo yenhliziyo nemithambo yegazi, ukuphathwa kwesisindo, kanye nokuqinisa imisipha. Lokhu kuzivocavoca okunamandla kuphelele ekuqiniseni impilo iyonke ngaphandle kokucindezela kakhulu amalunga. Kuyisinqumo esihle cishe kuwo wonke umuntu.

Umphakathi ophilayo we-Spinning udlala indima ebalulekile ekugcineni abahlanganyeli bekhuthazekile. Umuzwa wobudlelwano emakilasini eqembu ubaluleke kakhulu. Kusiza abantu ukuthi bahlale bezinikele emigomweni yabo yokufaneleka, okwakha indawo yokusekelana.

Ukufaka njalo ukujikijela esimisweni sakho kungaholela endleleni yokuphila enempilo kanye nenhlalakahle yengqondo ethuthukisiwe. Ngokwamukela izinzuzo eziningi zokujikijela, ungaguqula uhambo lwakho lokufaneleka. Lolu shintsho luthuthukisa kokubili amakhono omzimba kanye nokuqina ngokomzwelo.

Umuntu ogibele ibhayisikili elimile elinenkulumo egxilile ngokumelene nengemuva elincane. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Ukuhamba Ngezintaba Ngempilo: Ukuthi Ukushaya Imizila Kuwuthuthukisa Kanjani Umzimba Wakho, Ubuchopho, Nesimo Sengqondo
• Izinzuzo Zokuqeqeshwa Kwe-Elliptical: Thuthukisa Impilo Yakho Ngaphandle Kobuhlungu Obuhlangene
• Kungani ukuhamba kungase kube ukuzivocavoca okungcono kakhulu ongakwenzi ngokwanele