Njengezingane, sonke sasikujabulela ukweqa intambo, kodwa njengoba sikhula, ukuchayeka kwethu kulo msebenzi kuncipha. Nokho, intambo yokugxuma iwuhlobo oluzuzisa kakhulu lokuzivocavoca oluhlanganisa imisipha eminingi. Ngezansi kunezinzuzo zentambo yokweqa, ukuhluka kwayo, kanye nezinyathelo zokuphepha okufanele uzithathe.
Phakathi nenqubo yakho yokufaneleka, ngincoma ngokuqinile ukuthi ufake i-jump rope ukuze uthole imiphumela engcono yokujima! Idatha ibonisa ukuthi ngemva kweseshini ye-HIIT yemizuzu engu-30, ukwengeza i-jump rope kungakusiza ukuthi ushise amakholori engeziwe angu-800 nsuku zonke, okulingana nehora lokubhukuda. Lokhu kuyenza iphelele kulabo abafuna ukunciphisa umzimba kodwa babe nesikhathi esilinganiselwe. Intambo yokweqa inikeza izinzuzo eziyisishiyagalombili ezilandelayo:
1. Umphumela Omangalisayo Wokushiswa Kwamafutha
Intambo yokweqa ngejubane elijwayelekile, lapho uphelelwa umoya kancane kodwa usengakwazi ukukhuluma, ingashisa ama-calories angu-400 emizuzwini engu-30, okufana nokugijima imizuzu engama-60. Ngaphezu kwalokho, lapho isimo sezulu singesihle noma umatasatasa kakhulu, intambo yokweqa ihlangabezana nezidingo zakho zesikhathi, indawo, nokusebenza kahle!
2. Ukwanda Kwamathambo
Ngaphandle kokunciphisa amafutha kanye nokuthuthukisa impilo yenhliziyo nemithambo yegazi, intambo yokugxuma ibuye ikhuthaze ukukhula kwamathambo futhi ithuthukise ukuminyana kwamathambo. Ucwaningo lubonisa ukuthi abesifazane abagxuma intambo izikhathi ezingu-50 ngosuku bangandisa amathambo abo ngo-3-4% ngemva kwezinyanga eziyisithupha, ngaleyo ndlela banciphise ingozi ye-osteoporosis.
3. Ububhalo obuthuthukisiwe
Kubagijimi noma abagijimi bomgwaqo, intambo yokugxuma iyindlela enhle kakhulu yokuqeqesha. Njengoba izinyawo zombili zibhekana nokuphoqelela i-相似 phakathi nentambo yokugxuma, ibhekana nokungalingani kwemisipha futhi ithuthukisa ukusebenzelana okuphelele nokusebenzayo.
4. Umsebenzi Othuthukisiwe Wenhliziyo
I-Jumping rope kuwukuzivocavoca kwe-aerobic okuthi, ngokuzijwayeza okungaguquki, kuthuthukisa ukusebenza kwenhliziyo nemithambo yegazi. Njengoba umsebenzi wakho wenhliziyo nemithambo yegazi uqina, umzimba wakho usabela ngokwengeziwe ezindleleni zokuqeqesha eziphakeme, uthuthukise ukusebenza kwezemidlalo.
5. Ukukhula Kwemisipha Yokuqina
Nakuba i-jumping rope kuwukuzivocavoca kwe-aerobic, inqubo yokugxuma iqeqesha ngokuphawulekayo ukukhuthazela kwemisipha yomzimba ephansi. Ukwenyusa isivinini sentambo yokugxuma kudinga futhi ukuzikhandla okukhulu kwemisipha yengalo nehlombe, kukhuphula amandla omzimba angaphezulu naphansi.
6. Ukuphatheka
Ehlanganisa izibambo ezimbili nentambo, intambo yokweqa ilingana nebhodlela lamanzi elingu-500ml uma lihlanganiswe, lithatha isikhala esincane kubhaka wakho. Ngakho-ke, ungayithwala noma yikuphi futhi uzivocavoce noma nini lapho ufuna.
7. Kulula Ukusebenzisa futhi Kuyajabulisa
Ukunyakaza kwentambo okuyisisekelo akunzima, futhi cishe wonke umuntu angakwenza. Ngokuzifudumeza okufanele ngaphambi kokuzivocavoca, intambo yokugxuma ayiwulimazi umzimba.
8. Ingozi Ephansi Yokulimala Kwezemidlalo
Njengoba kushiwo ngaphambili, intambo yokugxuma inengozi ephansi yokulimala kwezemidlalo. Abaningi bangase bazibuze, “Ingabe ukweqa intambo akuqinile yini emadolweni?” Ochwepheshe bezokwelapha baveza ukuthi ukucindezela kwamadolo phakathi nentambo yokugxuma empeleni kuncane kunesikhathi sokugijima! Ukugijima kuhambisana nonyawo olulodwa ukuya emandleni asebenzayo, nokunyakaziswa kwamadolo okuyinkimbinkimbi, okuholela ekubeni nomthelela omkhulu emadolweni. Ngokuphambene, intambo yokugxuma ihlanganisa amandla alinganayo kuzo zombili izinyawo namandla aqondile, okubeka ingcindezi encane emadolweni.
Uma umbono wakho wentambo yokugxuma ukhawulelwe ekugxumeni phezulu naphansi, hlola izindlela ezijabulisayo eziklanywe umfundisi. Kukhona iminyakazo emithathu yeleveli yabaqalayo elungele leyo ntsha entanjeni yokugxuma:
1. Dynamic Lateral Step Touch
Qondisa intambo yokugxuma ivundlile ukuze umake ibanga lezinyathelo ezisemaceleni. Beka izandla zakho ngokwemvelo phambi kwesifuba sakho, izinyawo zakho zibe ububanzi bamahlombe zihlukene futhi amadolo agobe kancane.
Nyathela unyawo lwakho lwesokudla kwesokudla, futhi ulethe unyawo lwakho lwesokunxele eduze kwalo kwesokudla, unyakazisa umzimba wakho eceleni njengenkalankala ekupheleni kwentambo yokugxuma. Goba kancane ukuze uthinte isibambo, sukuma, bese uya komunye umkhawulo wesibambo sentambo yokweqa. Phinda isenzo.
2. Jump Rope Shuttle Run
Futhi, qondisa intambo yokugxuma phansi bese ume kwenye indawo yesibambo, izinyawo zakho zibe ububanzi bamahlombe ngokuhlukana bese weqa intambo. Gxumela phambili kancane uze ufike komunye umkhawulo wentambo, ugobe ukuze uthinte isibambo. Sukuma wenze i-jog ehamba kancane eya emuva uye kwenye indawo yentambo, uthinte isibambo futhi. Phinda isenzo.
3. Eqa Eceleni-kuya-Eceleni Ngezinyawo Ndawonye
Songa isibambo sentambo ye-jump ukuze usibambe bese ume kwesokudla sentambo. Beka izandla zakho ngemuva kwakho bese ugoba kancane amadolo akho, uzama ukugcina izinyawo zakho ndawonye. Swayiphela izingalo zakho phambili, sebenzisa amandla ngomzimba wakho, bese ugxumela ohlangothini lwesokunxele lwentambo ngenkathi ulondoloze ukuma kwedolo eligobile lapho uhlala.
Nakuba intambo yokugxuma inengozi ephansi yokulimala, ayinayo ingozi ngokuphelele. Nazi izinyathelo eziyisithupha okufanele uziqaphele:
1. Ukukhethwa Kwentambo Yeqa
Kunezinhlobo ezahlukene zezintambo zokugxuma ezitholakalayo, ezihlanganisa lezo zezingane nokuqeqeshwa, ezihlukene ngobude nesisindo. Ukukhetha ubude obufanele obuhambisana nezidingo zakho kuzothuthukisa imiphumela yakho yokujima. Ukuze unqume ubude bentambo obufanele, gibela intambo bese uphakamisa izibambo nhlangothi zombili. Uma izindololwane zakho zenza i-engeli engu-90-degree, ukuphakama kufanele kufinyelele enkabeni yakho. Isisindo singakhethwa ngokusekelwe kokuthandayo, kodwa abaqalayo abangenaso isisekelo samandla kufanele bakhethe isisindo esijwayelekile.
2. Akunconyelwe Kubantu Abakhuluphele Kakhulu noma Labo Abalimele Edolweni
Nakuba umthelela wentambo yokugxuma umncane, abantu abanesisindo esiningi ngokweqile noma umlando wokulimala kwamadolo banamadolo abuthakathaka uma kuqhathaniswa nabanye. Kutuswa ukuthi ungazami ukweqa intambo ngaphandle kokubonana nomqeqeshi oqeqeshiwe noma udokotela uma uzimisele ngokuzama.
3. Khetha Indawo Efanelekayo
Ukuzivocavoca endaweni ephephile kuyisinyathelo sokuqala sokugwema ukulimala. Gwema ukweqa intambo ezindaweni eziphakeme noma eziqinile. Esikhundleni salokho, khetha ithrekhi ye-PU egijima endaweni yokudlala noma beka umata we-yoga ngaphansi kwezinyawo zakho ukuze ukhulise ukugcwala.
4. Gqoka i-Athletic Shoes
Ingabe ujwayele ukugxuma intambo ungafake zicathulo noma ugqoke ama-slippers ekhaya? Hlukana nalo mkhuba omubi! Ukugqoka izicathulo zezemidlalo kubalulekile ekuxhumeni intambo. Izicathulo ezine-elasticity enhle kanye nokumboza zivikela izinyawo zakho, zivimbele izinkinga kanye nama-sprains.
5. Jump Ukuphakama
Asikho isidingo sokugxuma kakhulu; ukweqa phezulu akusho ukuthi kushise ama-calories engeziwe. Ukuphakama okunconyiwe kweqa kwanele ukuvumela intambo idlule ngaphansi kwezinyawo zakho. Ukweqa phezulu kakhulu kwandisa umthwalo emadolweni akho futhi kungase kuholele ekulimaleni kweqakala.
6. Ukuzifudumeza Nokwelula Ngaphambi Nangemuva Kokuzivocavoca
Khumbula ukufudumala ngaphambi kokuzivocavoca ukuze ulungise umzimba wakho, uvimbele ukulimala, futhi uthuthukise ukusebenza. Ngemva kokuzivocavoca, zilule ukuze uvumele imisipha yakho eshisa ngokweqile ukuthi iphole kancane kancane futhi uphinde ukwazi ukuguquguquka!
Isikhathi sokuthumela: Nov-17-2023