Izibonelelo ezi-11 zezeMpilo zoGqirha

Ngaba ugqirha wakho ukuxelele ukuba kufuneka unciphise umzimba? Ngaba i-Body Mass Index ikunike iblues? Ngaba ukhe waziva ukuba ujoliso lwengqondo luqala ukwehla ngokukhula? Ewe, unyango olungahambelaniyo nokubetha lunokuba lunyango ugqirha wakho angalukhathalelanga.

Mhlawumbi kuya kufuneka ukonyuse izinga lokubetha kwentliziyo yakho mihla le ngelixa ubila iiponti ezimbalwa. Mhlawumbi kufuneka uphazamise ingqondo yakho kwintlungu engapheliyo okanye kuxinzelelo. Ukuba uziva ngathi uzame yonke into kwaye akukho nto ikuncedileyo, eli nqaku libhalelwe wena. Zama ukubetha.

Yintoni iCardio Drumming?

I-Cardio Drumming yinto entsha yokudala umzimba opheleleyo we-cardio ngaphandle kokuhamba komzimba okufanisa ukubetha. Ukuzivocavoca kudla ngokubanjelwa eklasini kwaye kusetyenziswa iidrumstick zokulinganisa ukubonelela ngokuchasene nokunyakaza komzimba.

Abaqeqeshi beengcali bayaphikisa ukuba ukubetha kwe-cardio kunokutshisa i-calories ezingama-900 ngexesha lokuzilolonga kwemizuzu engama-45. Ngexesha leklasi nganye, abathathi-nxaxheba baya kwi-15,000 reps. Obu buchule bungqina ukuba ukubetha kungaba ngumsebenzi olungileyo ukuba udlalwe ngamandla amakhulu ixesha elide.

Izizathu zokuqalisa ukubetha

Ukubetha sisenzo somzimba kwaye xa kusenziwa ngomsindo, kunokuvelisa izibonelelo ezininzi zentliziyo ezinje ngokukhwela ibhayisekile emileyo okanye ukuhamba kwitreadmill. Ngenxa yoko, ukubetha kunokuba nemiphumo emihle kwimpilo yakho kwaye kunokunceda kwiimeko ezininzi ezivela kuxinzelelo, ukudinwa, kunye noxinzelelo, uxinzelelo lwegazi, isifuba, iintlungu ezingapheliyo, isifo samathambo, ukugula ngengqondo, ukuba likhoboka, kunye nomhlaza.

Nazi izizathu ezimbalwa ezisempilweni zokuba kutheni kufuneka uqale ukubetha namhlanje:

1. Ukubetha kuyonwabisa. Ukuba awuzange uthathe inxaxheba kwisangqa sokubetha okanye kwiklasi yeqela lokubetha, uphoswa kukudibanisa amava oluntu akhuthaza ubumbano kunye nokulungelelaniswa. Zama iklasi yokubetha i-cardio kwaye ubone indlela ekunika ngayo amandla. Ukubetha kukhupha ii-endorphins, ii-enkephalins kunye namaza eAlfa kwingqondo enxulunyaniswa neemvakalelo zokuphila kakuhle kunye nemincili.
2. Ukubetha kukhuthaza ukuphumla okunzulu. Kwisifundo sonyango esandula ukwenziwa , iisampulu zegazi zavavanywa kubathathi-nxaxheba abathathe inxaxheba kwiklasi yexesha elide lokudlala igubu. Isifundo sibonise ukubuyela umva kwiimodeli zoxinzelelo zabathathi-nxaxheba.
3. Ukubetha kunceda ekulawuleni iintlungu. Xa ugqirha wakho emisela isigqeba sokulawula iintlungu, inqobo ebalulekileyo sisiphazamiso esivela kumthombo weentlungu. Ukubetha kungasebenza njengesiphazamiso kwintlungu. Ukubetha kukwakhuthaza ukuveliswa kwee-endorphins kunye nee-opoates ezingapheliyo, ezizezomzimba ezifana ne-morphine-like painkillers.
4. Igubu lomeleza amajoni akho omzimba. Izifundo zibonisa ukuba imisebenzi yokubetha, efana nokubetha kwe-cardio, inyusa amajoni omzimba. UBarry Bittman, MD, ugqirha wezonyango kunye noMongameli IZiko leMculo lezeMpilo leYamaha , ibonakalisile ukuba ukubetha kweqela ngokwenyani kuyonyusa ii-T-seli zendalo, ezinceda umzimba ukulwa nomhlaza kunye nezinye iintsholongwane, kubandakanya uGawulayo. Ngokugxila ekuqhubekekeni kokuguga, uGqirha Bittman ukhokele iqela labaphandi ukuba babhale ifuthe lokuzonwabisa lomculo ekwenzeni inkqubela phambili yokhathalelo lwexesha elide.
5. Ukubetha kudala imvakalelo yokunxibelelana. Izangqa zokubetha kunye neeklasi zokubetha amaqela zenza umbono wonxibelelwano lwasentlalweni olukhuthaza ukuba unxibelelane nomoya wakho wangaphakathi ngelixa kwangaxeshanye unxibelelana nabanye abantu abacinga ngokufana.
6. Indawo yokubetha umzimba wakho kunye nengqondo ngokulungelelana nehlabathi lendalo . Imvelaphi yesiGrike yegama lesingqisho kuthetha ukuhamba. Igubu likukhuthaza ukuba uhambe ngaphakathi kwesingqi somculo kwaye ngokwendalo uguqulela ekuhambeni kobomi ngokwandisa amandla akho okuva isingqisho kuyo yonke into odibana nayo.
7. Ukubetha kukunika ukufikelela kumandla aphezulu. Ukubetha kungasetyenziswa njengesixhobo sokudibanisa ingqondo, umzimba kunye nomoya. Ubume bokubethwa kwegubu kugxile kumzimba uphela, kodwa ukubetha kwegubu kufuna ukuba udibanise zombini amandla omzimba nawomoya.
8. Igubu likhupha iimvakalelo ezingathandekiyo. Isenzo sokubetha isigubhu luhlobo lokuzibonakalisa. Kuyilo lobugcisa ngokusemandleni alo. Phantse akunakwenzeka ukuba uzive udandathekile xa ujonga ubuchule bakho kwikhithi yegubu. Ungazigubungela ngokoqobo iimvakalelo zakho. Iimvakalelo ezingalunganga zinokwenza ukubhloka kwamandla. Ukuvuselelwa ngokwasemzimbeni kokudlala imigqomo kunokunceda ukususa ezo zibhloka.
9. Ukubetha kwandisa ukuphaphama. Ngelixa udubhu ngokwendalo uqhuba imeko yakho yengqondo ekubeni ungasebenzi kwaye usebenze. Ukulungelelaniswa komzimba okufunekayo kugubu kufuna inqanaba elonyukayo lokugxilwa kwengqondo okuvelisa izibonelelo ezininzi zempilo yengqondo. Ukuhamba komzimba kwiipatheni ezinesingqi kukhuthaza ukuphakama kwengqondo yomsebenzi.
10. Igubu lifuna utshintsho lomntu. Ukubetha kuvuselela intetho yoyilo. Ngapha koko, ukubetha ngempumelelo kuyayidinga. Xa udlala kwiqela, awufiki nje ekuzivakaliseni ngokwakho, kodwa ufumana ukudibanisa kunye nokunxibelelana nomoya ofanayo otyhala ubuchule bakho kunye nokwandisa amandla akho endalo. Yonyango lomphefumlo! Ukubetha kunika indlela yokuphonononga isiqu sakho sangaphakathi kwaye wandise ukuqonda kwakho ngelixa uyinxalenye yoluntu olukhulu.
11. Igubu livusa umoya wakho. Igubu lisinyanzela ukuba sijonge kwisipili sethu sokuyila kwaye sibone imiphefumlo yethu. Ekuqaleni, sisenokungayithandi into esiyibonayo kuba singafundanga ukuveza iimvakalelo zethu ngendlela yomculo. Nangona kunjalo, ngokuhamba kwexesha, ukuzibophelela, kunye nokuzingisa, ngokwendalo siqala ukuzibona ngokwahlukileyo. Siqala ukwamkela icala lethu lokuyila ebesingalikhathaleli ngaphambili. Ngokwendalo, okukhona siphanda, kokukhona siya kuba ngcono.
    
    

Isiphelo

Masinyaniseke. Ukusukela oko iintliziyo zethu ziqala ukubetha kwisibeleko sikamama, isingqisho siba yinxalenye yobukho bethu bokomoya kunye nobendalo. Ukuba ufumana imiceli mngeni kwezempilo, kunokuba ngumbono olungileyo ukuphonononga ukubetha njengeyona ndlela yonyango enokukunceda ukuphilisa ingqondo, umzimba kunye nomphefumlo.