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

Okuthathwayo Okubalulekile

• Ukuphotha kunikeza izinzuzo eziningi zezempilo zenhliziyo nemithambo yegazi.
• Lokhu kuzivocavoca kuphumelela ekulahlekelweni kwesisindo.
• Ukuphotha akunawo umthelela ophansi, okwenza kube kulungele impilo yamalunga.
• Ukubamba iqhaza emakilasini okuphotha kuthuthukisa ukuqiniswa kwemisipha.
• Ithuthukisa inhlalakahle yengqondo ngokukhululwa kwe-endorphin.

Isingeniso Sokuphotha

Ukuphotha sekuphenduke inkambiso enkulu yokufaneleka, okuguqule ukujima kweqembu kube ukuzizwisa okujabulisayo nokuhehayo. Amakilasi e-Spin aziwa ngomculo wawo onamandla amakhulu, abafundisi abanothando, nezilungiselelo ezinempilo. Bagqugquzela abantu ukuthi bafinyelele imigomo yabo yokufaneleka ngendlela ejabulisayo nesebenzayo.

Ucwaningo lubonisa ukuthi ukuhamba ngebhayisikili ngaphakathi endlini kunikeza izinzuzo eziningi. Ingakhuphula umthamo we-aerobic, yehlise umfutho wegazi, futhi ithuthukise ukwakheka komzimba. Ukujima okungenamthelela ophansi okulungele abantu bayo yonke iminyaka. Lokhu kwenza kube ukukhetha okuhle kulabo abaqala uhambo lwabo lokufaneleka. Amakilasi e-spin akhuthaza ukungaguquguquki futhi anciphise ubungozi bokulimala, asize ababambiqhaza baphile impilo enempilo. Ukwazi lezi zinzuzo kuyisihluthulelo sokuthola okuningi esimisweni ngasinye.

Kuyini Ukuphotha?

I-spinning isitayela sokujima esinamandla esigxile ekugibeleleni endlini. Kubandakanya ukusebenzisa amabhayisikili amile kanye nokulandela umfundisi. Umfundisi uhola ngochungechunge lwamasu okugibela ibhayisikili, okuhlanganisa ukugijima, ukukhuphuka, nokuhamba ngebhayisikili okuhamba kancane. Lokhu kuhlukahluka kuvumela ububanzi bokuqina phakathi neseshini.

Umqondo wokuhamba ngebhayisikili wasendlini waziwa ngomkhathi wawo onamandla. Lokhu kuvame ukuthuthukiswa umculo oshukumisayo okhuthaza ababambiqhaza. Ikilasi ngalinye lokuphotha lilandela ifomethi ehlelekile, ehlanganisa ukuzivocavoca okuklanyelwe ukukhulisa ukulahlekelwa kwamafutha kanye nokuthuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi. Ngokushintshanisa phakathi kwesigqi nokuqina okuhlukene, abantu bangaqondisa imigomo yokufaneleka eminingi ngeseshini eyodwa.

Izinzuzo Zempilo Yenhliziyo Yokuphotha

Amakilasi okuphotha anikeza izinzuzo ezibalulekile zezempilo yenhliziyo nemithambo yegazi. Njengohlobo lomsebenzi we-aerobic, ukuhamba ngebhayisikili endlini kuqinisa inhliziyo futhi kunciphisa ingozi yesifo senhliziyo. Ithuthukisa umfutho wegazi kanye namazinga e-cholesterol, okubalulekile empilweni yenhliziyo.

I-American Heart Association incoma imizuzu engu-150 yomsebenzi we-aerobic masonto onke. Ukuphotha kuyindlela ejabulisayo, esebenzayo yokuhlangabezana nale mfuneko. Ukuphotha okuvamile kuthuthukisa impilo yenhliziyo, kwandisa ukukhuthazela, futhi kuthuthukisa ukusetshenziswa komoyampilo emzimbeni.

Ukuphotha Ukunciphisa Isisindo

Ukuphotha kuwumsebenzi osezingeni eliphezulu kulabo abahlose ukwehlisa isisindo. Ekilasini lemizuzu engu-45, ungashisa phakathi kwama-calories angu-400 kuya kwangu-600, kuye ngokuthi uziphusha kanzima kangakanani. Lokhu kushiswa kwekhalori kuyisihluthulelo sokuchitha amafutha, uma kuhlanganiswe nokudla okunempilo.

Ukuphotha izikhathi ezintathu kuya kweziyisithupha ngesonto kungaholela ekwehleni kwesisindo okubonakalayo. Ivayibhu esheshayo nenamandla yekilasi ikukhuthaza ukuthi unikele ngokusemandleni akho. Lokhu akugcini nje ngokuthuthukisa ukushiswa kwekhalori kodwa futhi kukhuthaza umuzwa womphakathi. Ukwabelana ngezinhloso nabanye kwenza ukunamathela ohlelweni lwakho lokulahlekelwa isisindo kube lula.

Ungalungisa ukushuba kokujima kwakho ukuphotha ukuze kulingane neleveli yakho yokufaneleka. Ngale ndlela, ungaqhubeka nokuzibekela inselelo ngenkathi usebenza ekulahlekelweni kwamafutha. Ungakhohlwa ukutshala ezicathulweni zamabhayisikili ezisezingeni eliphezulu ukuze uthole uhambo olungcono. Jabulela isigqi sekilasi le-spin njengoba usondela ekubeni unempilo enempilo.

Ukuzivocavoca Okunomthelela Ophansi Kwempilo Yamalungu

Ukuphotha kuwukukhetha okuphezulu kulabo abafuna ukujima okunomthelela omncane okuthuthukisa impilo ehlangene. Amabhayisikili amile aklanyelwe ukujima kwe-cardio okulula emalungeni. Lokhu kwenza ukuphotha kuhle kubantu abanobuhlungu obuhlangene noma izinkinga zokuhamba.

Ngokungafani nokuzivocavoca okunomthelela omkhulu, ukuphotha akusheleli futhi akucindezeli ama-hips, amadolo, noma amaqakala. Yehlisa ingozi yokulimala futhi isiza ukugcina amalunga egcotshwe nge-synovial fluid. Lokhu kunganciphisa kakhulu ubuhlungu, okuyinhlanganisela enkulu kubantu abadala asebekhulile noma labo abalulama ekulimaleni.

Ukwengeza ukuphotha esimisweni sakho sokujima kungavimbela ukulimala futhi kuthuthukise impilo yonke. Inikeza izinzuzo ze-cardio ngaphandle kokucindezela okukhulu kokuzivocavoca okunzima. Le ndlela ikugcina ufanelekile ngenkathi uvikela amalunga akho.

Izinzuzo Zempilo Yengqondo Zokuphotha

Ukuphotha kunikeza okungaphezu nje kwezinzuzo zomzimba; kuthuthukisa nempilo yengqondo. Izikhathi zokuphotha ezivamile ziholela ekukhululweni kwama-endorphin, okuthuthukisa isimo sengqondo nokunciphisa ukucindezeleka. Lo msebenzi uyithuluzi elinamandla lokulawula ingcindezi yansuku zonke.

Ucwaningo lubonisa ukuthi ukuphotha kungasiza ukulwa nokukhathazeka nokudangala. Ukunyakaza okunesigqi kanye nesilungiselelo esinamandla amakhulu kunikeza isikhala sokukhululwa ngokomzwelo. Lokhu kuholela ekubeni nomuzwa wokuphumelela. Amakilasi eqembu anezela kulokhu, akhuthaze ukuxhumana komphakathi nendawo esekelayo ethuthukisa inhlalakahle engokomzwelo.

Ukuba yingxenye yekilasi lokuphotha eligxile emphakathini kukhuthaza ukungaguquguquki nokugqugquzela okwabiwe. Le nhlanganisela yokusebenza ngokomzimba kanye nokusekelwa komphakathi kuyisihluthulelo sokugcina impilo yengqondo.

Ukuqinisa Imisipha Ngokuphotha

Ukuphotha kuyindlela enhle yokwakha imisipha ngenkathi ujabulela ukujima okunamandla. Abagibeli bangakwazi ukulungisa ukumelana kwebhayisikili ukuze bashintshe ukuqina, baqondise amaqembu amakhulu emisipha. Le ndlela iqinisa imilenze, umgogodla, nomzimba ongaphezulu, ithuthukise ithoni yemisipha nokukhuthazela.

Amakilasi okuphotha akhuthaza ukunyakaza okuqhubekayo, ukugcina izinga lokushaya kwenhliziyo liphezulu kanye nemisipha isebenza. Izindawo ezihlukene ekugibeleni ibhayisikili zinikeza ukujima komzimba ogcwele, amandla akhuphulayo kanye nokusebenza komsubathi.

Ukuphotha kuthuthukisa ukukhuthazela kwemisipha ngaphandle kwenqwaba yokuqeqeshwa kwesisindo esivamile. Ilungele labo abafuna ukuthuthukisa imizimba yabo futhi bathuthukise ukwakheka komzimba. Sekukonke, ukuphotha kunikeza indlela elinganiselayo nephumelelayo yokuqinisa imisipha.

Ukwakha Umphakathi Ngokuphotha Amakilasi

Amakilasi okuphotha ayithuluzi elinamandla lokudala izibopho zomphakathi phakathi kwabahlanganyeli. Kulezi zilungiselelo zeqembu, abagibeli bayahlangana phezu kothando lwabo olwabiwe lokufaneleka. Lokhu kwakha indawo egcwele isikhuthazo nogqozi. Okuhlangenwe nakho okunjalo komphakathi kusiza ukwakha ubungane obuhlala njalo, kukhulisa kokubili ukuhlanganyela kanye nokungaguquguquki ekusebenzeni.

Ukuzivocavoca kanye nabanye abanezinhloso ezifanayo kungase kuqhubekisele phambili abantu ngabanye. Amandla eqoqo nobungane emakilasini okuphotha akhuthaza umuzwa wokuba ngowabanye. Lo muzwa wokuba ngowabanye uyisihluthulelo somphakathi wokuqina ochumayo. Njengoba abagibeli beseseka futhi bejabulisana, ukuziphendulela kuyakhula. Lokhu kwenza kube lula ukugcina isimiso sokuzivocavoca esijwayelekile.

Izinzuzo zokwakha umphakathi ngokusebenzisa amakilasi okuphotha zihlanganisa:

• Ugqozi oluthuthukisiwe ngesipiliyoni esabiwe
• Ubungane obusekelayo obukhuthaza ukuba khona
• Ukuziphendulela okukhulu okuholela ezindleleni zokuzivocavoca ezingaguquki

Ukwengeza ukusebenzelana komphakathi ezindleleni zokufaneleka kuphakamisa umuzwa wokuphotha. Iphinde ithuthukise inhlalakahle jikelele. Lokhu kugqamisa indima ebalulekile yomphakathi ekuzilolongeni.

Ukuphotha kanye Nokuthuthukiswa Kokuqina Kwamandla

Amandla abalulekile abalulekile kubagibeli bamabhayisikili, ukuma okukhuphulayo, ukuzinza, nokuphuma kwamandla. Emakilasini okuphotha, imisipha eyinhloko ehlanganyelayo isiza abagibeli bagcine ifomu elifanele, behlise izingozi zokulimala. Lokhu kuhlanganisa i-rectus abdominis, i-obliques, i-abdominis eguquguqukayo, kanye ne-erector spinae. Ngokuhlangene, bathuthukisa ukusebenza kwamabhayisikili.

Ukwakha ingqikithi eqinile kunciphisa ukunyakaza okubheke eceleni ngenkathi uhamba ngebhayisikili, okwenza ukudluliswa kwamandla kusebenze kahle. Ngaphandle kokuqeqeshwa okuyisisekelo, abagibeli bamabhayisikili bangase baphatheke kabi ezinqulwini, emhlane ophansi, nasemahlombe. I-robust core isekela ukuzinza futhi isiza ekululameni ngemva kokugibela okukhulu.

Ukwengeza izivivinyo ezilula eziyisisekelo kuzinqubo zokuphotha kungathuthukisa kakhulu ukusebenza. Lezi zivivinyo zithuthukisa ukuzinza, zivumela abagibeli bamabhayisikili ukuthi bagxile ekukhipheni amandla ngaphandle kokufaka engozini. Amandla abalulekile ayisihluthulelo sokuvimbela ukulimala kanye nokuzizwisa okusebenzayo kokuhamba ngebhayisikili.

Ukuqeqeshwa Kwesikhawu Esinamandla Ekuphotheni

Ama-spinning Workouts ngokuvamile asebenzisa ukuqeqeshwa kwe-high-intensity interval training (HIIT). Le ndlela ishintshana phakathi kwezikhathi ezishubile zamabhayisikili kanye nezikhathi zokuphumula. Ithuthukisa ukushiswa kwamafutha futhi ithuthukise impilo yenhliziyo. Ngokucindezela imikhawulo yabo, ababambiqhaza babona ukuvuselelwa kwemisipha okungcono kanye nezinzuzo zokuqina.

I-HIIT ekuphotheni yenza ukuzilolonga okunamandla. Izinzuzo eziyinhloko yilezi:

• Ukwenyuka kwezindleko zekhalori
• Ukulungiswa kwe-metabolic okuthuthukisiwe
• Ukuthuthukiswa kokukhuthazela kwenhliziyo nemithambo yegazi
• Ukusebenza kahle kokulahlekelwa kwamafutha

Amakilasi okuphotha agxile ku-HIIT anikeza ukushuba okuhlukahlukene. Lokhu kufanelana namazinga okufaneleka ahlukene. Igcina abahlanganyeli bematasa futhi bekhuthazekile, ibasiza ukuthi bafinyelele imigomo yabo yokufaneleka esimisweni seqembu esijabulisayo.

Ukuphotha Njengokuzivocavoca Komzimba Wonke

Ukuphotha kungaphezu nje kokujima umlenze; kuwukuzizwisa okuphelele kokuhamba ngebhayisikili. Lesi simiso sokufaneleka esishukumisayo sibandakanya wonke umzimba, sikhuthaza ukufaneleka komzimba wonke. Emakilasini okuphotha, ababambiqhaza basebenzisa ama-pedal strokes ahlukene, balungise amazinga okumelana, futhi balandele i-choreography. Lokhu kuholela ekusebenzeni okubalulekile kwemisipha ezindaweni ezihlukahlukene.

Amandla e-spinning asemandleni ayo okusebenza umzimba ongaphezulu, umgogodla, namaphethelo aphansi ngesikhathi esisodwa. Abagibeli bathola ukuqhuma okuphezulu nokugibela okuqinile, ukwakha amandla ochungechungeni lwe-kinetic. Ngokuhamba ngebhayisikili ezindaweni ezihlukahlukene, ukuzinza okuyisisekelo kuyathuthuka, futhi imisipha yengalo nehlombe iyaqina. Lokhu kuvivinya umzimba okulinganiselayo kubhekana nemigomo yokufaneleka eminingi kuseshini ngayinye.

Amakilasi Okuphotha: Ungaqala Kanjani?

Ukuqala uhambo lwamakilasi okuphotha kungase kujabulise, okuholela ekuqineni kokuqina. Qala ngokuhlola izinketho zesitudiyo sokuhamba ngebhayisikili eduze nawe. Izitudiyo eziningi zinikeza amakilasi awo wonke amazinga okuqina, okuqinisekisa ukuthi abaqalayo bathola ijubane elifanele.

Ekilasini lakho lokuqala lokuphotha, fika kusenesikhathi ukuze ulungise ibhayisikili. Lesi sinyathelo sibalulekile ukuze uhambe ngokunethezeka. Ukuxoxa ngezidingo zakho nomfundisi kunganciphisa noma yikuphi ukungabaza kokuqala.

Funa okunikezwayo okuyisethulo noma amakilasi esilingo ukuze ujabulele ukujikeleza ngaphandle kokutshalwa kwezimali okukhulu. Lawa mathuba akuvumela ukuthi ulinganise intshisekelo yakho ngaphambi kokuzinikela ngokugcwele. Ngokulungiselela okufanele kanye nesimo sengqondo esihle, amakilasi okuphotha angaba yingxenye egculisayo yohlelo lwakho lokufaneleka.

Ukuhlanganisa Ukuphotha Nokunye Ukujima

Ukwengeza ukuphotha esimisweni sokufaneleka esiphelele kuletha izinzuzo eziningi. Ukuyixuba nokuqeqeshwa kwamandla, i-yoga, noma ukuvivinya umzimba kwakha indlela ephelele yokufaneleka. Lokhu kuhlukahluka kuqinisekisa ukuthi wonke amaqembu emisipha ayasebenza, okuthuthukisa impilo yonke nokuqina.

Ukushintsha phakathi kwale misebenzi kusiza ukugwema ukulimala kokusebenzisa ngokweqile okuvamile ezinkambisweni zokuzivocavoca okukodwa. Kwenza futhi uhlelo lokujima lwehluke kakhudlwana futhi lujabulise. Lokhu kugcina abantu benomdlandla futhi bezinikele ohambweni lwabo lokufaneleka.

Izingozi ezingaba khona kanye nezinyathelo zokuqapha

Ukuphotha, okwaziwa ngokuba nethonya eliphansi, kubangela ubungozi obuthile obudinga ukunakwa. Ukuqinisekisa ukuphepha, ukugcina ifomu elifanele kuyisihluthulelo sokugwema ukulimala, ikakhulukazi emadolweni nasemhlane ophansi. Abaqalayo, ikakhulukazi, kufanele baqaphele imikhawulo yabo ukuze bavimbele ubunzima ngesikhathi seseshini eqinile.

Ukusebenzisa izinyathelo ezifanele zokugibela ibhayisikili kubalulekile. Nayi eminye imihlahlandlela yokuvikela ukulimala:

• Beka kuqala ukufudumala nokupholisa ukuze ulungiselele umzimba umsebenzi futhi ululame ngemva kwalokho.
• Hlala ugcwele amanzi ngaphambi nangemuva kokujima ukuze usekele ukusebenza nokululama sekukonke.
• Lalela umzimba wakho; uma okuthile kungahambi kahle, lungisa ukuqina kwakho noma ufune usizo.
• Cabangela ukuya emakilasini aholwa othisha abaqinisekisiwe abanganikeza impendulo ebalulekile efomini.
• Sebenzisa okokusebenza okufanele, okuhlanganisa ibhayisikili elifakwe kahle, ukuze uthuthukise ukunethezeka nokusebenza kahle phakathi namaseshini.

Isiphetho

Izinzuzo zokuphotha zidlula ukuqina komzimba, ukuthinta impilo yenhliziyo nemithambo yegazi, ukulawula isisindo, nokuqinisa imisipha. Lokhu kuzivocavoca okunamandla kulungele ukukhulisa impilo yonke ngaphandle kokubeka umthwalo omkhulu emalungeni. Kuyisinqumo esihle cishe kuwo wonke umuntu.

Umphakathi ophilayo we-Spin udlala indima ebalulekile ekugcineni ababambiqhaza bekhuthazekile. Umuzwa wokuzwana emakilasini eqembu ubaluleke kakhulu. Kusiza abantu ukuthi bahlale bezinikele ezinhlosweni zabo zokufaneleka, kukhuthaze indawo esekelayo.

Ukufaka njalo ukuphotha esimisweni sakho kungaholela endleleni yokuphila enempilo kanye nokuba ngcono kwengqondo. Ngokwamukela izinzuzo eziningi zokuphotha, ungaguqula uhambo lwakho lokufaneleka. Lolu shintsho luthuthukisa kokubili amandla omzimba kanye nokuqina kwemizwelo.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.