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Isiphaluka esingundoqo -uhlala njani

Yintoni isekethe engundoqo?

UKelsey McClellan. NamhlanjeUmsebenzi ongundoqo wesekethekonke malunga nokubetha i-abs yakho kuwo onke amacala. Uya kuhamba ngeendlela ezine ezahlukeneyo kwindawo yakho ephambiliisekethe, emva koko ujikeleze phakathi kweentshukumo ezimbini zokugqibezela imizuzu emi-2. Siyaxolisa-asizisoli ngendlela i-abs yakho enokuziva ngayo ngomso.UDisemba 30 2020





UBenji Jones: Le bhayisekile ixabisa i $ 2,000 kwaye ithatha umhlaba wokuhamba ngebhayisikile ngoqhwithela. Ithengiswa yinkampani iPeloton, ekucingelwa ukuba inabathengi abaninzi ngakumbi kunesipili esikhulu seSoulCycle. Kodwa eyona nto iyenza icace ukuba ilula ngebhayisekile, ungathatha iklasi ejikelezayo naphina kwaye, ngokokutsho kwenkampani, ufumane ukuzilolonga kumgangatho we studio.

Oko kuyavakala kulungile ngoku, kodwa ngaba kufanelekile ukuba ubekho? Ukufumanisa, ndinebhayisekile ye-peloton yokujikeleza, kwaye kangangeeveki ezimbini bendithatha iklasi yemizuzu engama-45 yonke imihla, kwaye ihambe njani? Ewe, masithi, ngekhe ndiphinde ndilunge kwakhona Izinto zokuqala kuqala: Ukufumanisa ukuba kulungile kangakanani ukuzilolonga endikufumanayo, ndindwendwele umqeqeshi wezemidlalo uSean Kuechenmeister ngaphambi kweklasi yam yokuqala. Sean: Ndiyathemba ukuba uyakufumanisa impilo yakho esisiseko ngokukodwa xa uhamba ngebhayisikile. UBenji: USean usebenza kwiLebhu yeSayensi yezeMidlalo yaseNew York eStenen Island, kulapho ke avavanya khona ukusebenza kweembaleki ezinobuchule.

Kwaye ngoku mna, undwendwe lwakho olungaphezulu okanye olungaphantsi lomndilili. Kulungile, kulungile ukuhamba. Siqale ngokuthatha i-metric ezisisiseko njengobunzima kunye namafutha omzimba.



Okulandelayo yayiyimilinganiselo engeyiyo eyisiseko; Ndiziva ngathi ndiyayenza, njengesihlalo se-ejector. Ngumatshini welungu le-isokinetic. Ilinganisa amandla e-quads zam.

Emva koko sivavanye amandla omlenze, Sean: Tsiba. IBenji: Ukuhamba, kunye nento ebizwa ngokuba yidrive drive. Sean: Ungayiqhuba ke ngoku ukuba ufumana kangakanani umbane kwingqondo ngale mithambo-luvo.

Imisipha ifana nenyama engenangqondo. Iimbilini zichonga indlela ezihamba ngayo izihlunu. - Kodwa loluphi uvavanyo olunzima kunabo bonke? Umlinganiso wento ebizwa ngokuba yi-VO2 max.Sean: Isizathu sokuba i-VO2 max ibaluleke kakhulu kwiibhayisikile ngumlinganiso wokuba umzimba wakho uyisebenzisa kangakanani ioksijini oyingenisayo xa uphefumla.

spin ibhayisekile ncomo



Okukhona uyisebenzisa ngcono ioksijini, kokukhona iya kuhanjiswa emzimbeni wakho wonke kwaye kokukhona uya kuhamba ngokukuko kwaye uya kuba nakho ukwenza nawuphi na umthambo owenzayo. Benji: Ndenze umndilili ongaphantsi kwe-VO2 max kwi-47th percentile, eyayilihlazo. Kodwa iyonke imeko ndandimile kakuhle kwaye ndinenqanaba emva kwam, yayilixesha lokuqhuba.

Ngethamsanqa ngaphandle kwemaski yerhasi ngeli xesha. Isiqalo sasiyinto entle kuba andikhange ndiye kwibhayisikile ekuqaleni. Khange ndiwuve nje umculo, njengama-oldies okanye, ngathi, iliwa, andizukukhwela ibhayisekile yam ndiye ematyeni, ndiye ndaphela ndisiya kwiklasi erekhodiweyo kwaye bendicinga ukuba ndizisika eklasini kakuhle emva koko ndakhangela ndabona ukuba ndikwindawo ye-589th, ndiyacinga.

Kwityala lam, bekukho malunga nabantu abangama-2 500 kuloo klasi, nto leyo indenze ndaziva ndiphakathi kakuhle, ilungile ngokugqibeleleyo. Iimpawu zam sele ziqala ukuziva. Ngokuqinisekileyo ndiziva nditshisiwe.



Ndenze ngcono kancinci namhlanje, jonga ukuba i-2.136. Indawo ngaphandle kwe-10,000, ndiyathetha, ayoyiki! Ndandidiniwe phantse kwasekuqaleni, kodwa iintsuku zahamba ngokukhawuleza kwaye kungekudala ndaba yiWir ek in.

Ndinebhongo ngelithi ndiyenze iintsuku ezisixhenxe zilandelelana! Kodwa andikayiboni inkqubela phambili enkulu, endaweni yoko bendisentlungwini, ngokuqinisekileyo ndiyaqala ukuziva iintlungu kwicala lam lasekunene uyazi, ukunyaniseka, zonke izibalo zam namhlanje zijongeka ngendlela efanayo ekukhweleni kwam okokuqala. Nditshise ngaphezulu kwe-500 yeekhalori ngeklasi nganye nokuba bendiziva ndidiniwe kangakanani ekugqibeleni, kodwa andizukuma, ngakumbi kuba uSean waxela kwangaphambili ngeziphumo ezintle zokujonga phambili. Sean: Ndicinga ukuba ulahlekelwe ngamanqatha emva koko ungazitshisa kwisihlunu esithile, mhlawumbi siza kukubona usuka ku-143 uye malunga no-141, 140, um, kodwa ndilindele ukuba amandla akho anyuke, kwaye ndiyathemba ukuba eli nani isuka kokulungileyo iye kokulungileyo nge-VO2 max yakho.

UBenji: Ndiyinyuse kwindlela yam yesibhozo. Endaweni yokuqhuba ugoduke, waya ePeloton studio eManhattan apho iklasi yenziwa khona ifilimu. Ndandinomdla wokubona ukuba ndiza kuba phambi kwetitshala na phambi kwento ebonakala ngathi yeyona inamandla kwaye inomtsalane kwiSixeko saseNew York.

Kwakuyixesha elimnandi. Lusuku oluphambi koSuku lweValentine ngenxa yoko bekukho iingoma ezininzi zokwahlukana ezazilungile. Kodwa kwavela, zonke iibhayisekile zilungelelaniswe ngokwahlukileyo, ke umboniso wam kwibhayisikile yam estudiyo wahluke kakhulu kunebhayisekile endinayo ekhaya.

usetyenziso olufanelekileyo lwebhayisekile

Kwakukho umahluko wekhalori ezingama-200. Ndiye ndazama ngakumbi estudiyo. Inqanaba lam lentliziyo eliqhelekileyo lalili-10% ngaphezulu kunasekhaya, kodwa ngokomboniso kwibhayisikile yam yesitudiyo, ukusebenza kwam kunye nokubala kweekhalori zezona zazisezantsi kum.

Isilumkiso esifanelekileyo, ikhawuntari yekhalori inokwahluka ukuba awusebenzisi ibhayisekile enye ngalo lonke ixesha phakathi evekini yesibini ukusebenza kwam kuye kwaqala ukuphucula. Ndiziva ndilungile Ukuphulukana namanqatha omzimba, ndiziva ngathi imilenze yam isenokuba ngamawaka eyomeleleyo. Ndiyathemba ukuba kunjalo.

Ndikwaphule iikhalori ezingama-600 kwindlela enye namhlanje okuthetha ukuba ndiya ndibangcono kwindlela yam yomelela kwibhayisikile. Yintoni, Uhambo oluya eMandleni? Inqaku elisecaleni: ukuba ndingayigxeka iPeloton ukuya esiphelweni, ayisiyiyo uMgangatho woqeqesho

Umqeqeshi: Xa kukho into ethi qatha engqondweni ngohlobo lwamandla eBenji: Lulwimi olusetyenziswa ngabaqeqeshi ukukhuthaza. Inokuba iyinto yobuqu, kodwa ivakalelwa kukuba iyinyani. Esi sisifundo sokuziqhelanisa, akukho lonyango.

Ngapha koko. Emva kweentsuku ezimbalwa kwafika umzuzu endandiwulindile. Isiphelo! Wowu! Iiklasi ezili-14! Ewe kuyaziva kulungile ukwenziwa, mhlawumbi ngenxa yokuba ndiyifezekisile injongo yam, ngokuyinxenye kuba ndonwabile ukuba ndingaziva ndidiniwe kwaye ndingakhweli ibhayisekile yam yonke imihla.

Ayikuko ukuba bekungafanelekanga, kucacile ukuba uxakeke yonke imihla. Masibone, ukusebenza okungama-14, iiyure ezili-10/2, iiyure ezili-194, iikhalori ezingama-7,745, leyo yayiyeyona ntsebenzo intle endakha ndayifumana. Ndikwaphule iikhalori ezingama-600 kukhenketho olunye namhlanje okuthetha ukuba ndibhetele, kwaye uyabona ukuba ndiqale ndomelele ndaza ndatshona emanzini kancinci ndaphinda ndaqala ukusebenza ngosuku olulandelayo, ndabuya ndaya kuvavanyo lwam olulandelayo elebhu.

Sean: Umlinganiso wakho wokuqala wawuyi-143.5. Ungu-142 namhlanje kunye nelo nqanaba, kodwa ubunzima bomzimba wakho obungqingqwa, yimisipha yakho, amathambo akho, uyazi, izicwili ezixhunyiwe zazili-125.2 okokuqala.

Ixesha lesibini ngu-125.4 ngoko konke okulahlekileyo kukutyebile. Unemisipha.

Ngapha koko, kuyo yonke loo nto, ufumene i-0.2 yeepawundi zobunzima bemisipha. Into enomdla kukuba, yonke imisipha emitsha endiyifumeneyo yaphelela kwindawo enye: umlenze wam wasekhohlo.

Uyazikhumbula iintlungu emadolweni asekunene ebendithetha ngawo? uhlengahlengiso ngokuthembela ngakumbi kwicala lasekhohlo xa unyathela, oko kukhokelela ekwakheni izihlunu apho. Ndilahlekile ubunzima bomzimba wonke emzimbeni wam. Sean: Ukhulule itambo.

Uphulukene nobunzima kwingalo yakho yasekhohlo kwaye waphulukana nobunzima engalweni yakho yasekunene UBenji: Kwaye kungenxa yokuba ndenze uhlobo olunye kuphela lomsebenzi ngemini, kodwa olona tshintsho lukhulu lwaluku-VO2 max yam. Umqeqeshi: Oko yayililungelo lakhe lokuqala, kwaye le yakhe intsha, apho ngoku akwi-79% kuphela.

Cameraman: Ayikholeleki loo nto! UDean: 47 ukuya ku-79. UBenji: Ke ndingcono kunabantu abaninzi? Sean: Ewe, umbi kakhulu kunokuba ungcono kunabantu abaninzi kunabantu abaninzi. UBenji: Wow.

Iyamangalisa loo nto! Kulungile, izihlunu ezingaphezulu kumlenze wam wasekhohlo, zincinci kuyo yonke indawo, kunye nonyamezelo oluninzi. Kuthekani ngamandla? Sean: Ngokwenene uphelelwe ngamandla, uwonyusile amandla akho ngokwamandla, ngokwe-aerobic capacity, kodwa ngokwe-anaerobic capacity, inkqubo yomzimba wethu esebenzisa iswekile eninzi isebenzisa oko sisebenzisa i-glycogen ukwenza Ukuvelisa amandla kunye namandla, ulahlile ubunzima. UBenji: Kwaye malunga nokuzama ukuqonda la manani iiveki ezimbini, ngaba lutshintsho olukhulu kakhulu olo? Sean: Ewe, ngokuqinisekileyo.

Ibhodi yabaphambili yokhenketho

Ndicinga ukuba uninzi loogqirha lucebisa ukuba malunga nepawundi inyusa iponti kunye nekota yenqatha ngenyanga linqanaba elisempilweni lokulahlekelwa ngamanqatha, ngoko ke ungaphambili, ndicinga ukuba uyaqhubeka ngoluhlobo mhlawumbi ungaphulukana amanqatha ukuba ungakha umsipha omncinci, kodwa ngaxa lithile kuya kubakho indawo apho ukubuya kwehla khona, apho kufuneka sitshintshe into yesiqhelo. UBenji: Roger, Kulungile. Sean: Kwakulungile kumceli mngeni weeveki ezimbini, kodwa ndicinga ukuba ayizinzanga ekuhambeni kwexesha.

Benji: Kulungile. Kwaye yinto elungileyo leyo kuba ingcinga yokuhamba ngebhayisikile sele intle kakhulu. Owu, ukuba ndingaphinda ndiye kwakhona ndifuna ukunciphisa umzimba kwaye ndibalekele kwintaba yemali, ndiqinisekile ukuba iiveki ezimbini zokuhamba ngebhayisikile ezinje ziya kwanela.

Zithini izivivinyo ezi-5 ezingundoqo?

Nazi izinto zethu eziphezulu5 umthambo uqeqesho!
  • IPlanga. Iplanki sisiqalo esigqibeleleyo sakhoundoqoukomeleza uhambo; ngokuhamba kancinci, okuumthamboinokutshintshwa ibe yinto enzima okanye elula ngokuxhomekeke kwindlela oziva ngayo.
  • Ukubuyela umva crunch.
  • Inja yeNtaka Crunch.
  • Ukuwa kwebhayisikile-Ukuhlala.
  • Ibhulorho yozuko.
Mar 6 2020

Zithini ezi ndidi zintathu zokuzilolonga?

Iindidi zoQeqesho loMzimba
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  • EmileUkuzilolonga okungundoqo.
  • UmqoboUkuzilolonga okungundoqoUqeqesho.
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  • Ukuqeqeshwa kweNtsikaUkuzilolonga okungundoqo.
  • Uqeqesho lokulwa ukujikeleza kunyeUkuzilolonga okungundoqo.
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Yintoni eyona nto iphambili kuqeqesho lwesekethe?

Uqeqesho lweesekethelolunye uhlobo lwemeko yomzimba ebandakanya unyamezelouqeqesho, ukuxhathisauqeqesho, i-aerobics ephezulu kakhulu, kunye nokuzilolonga okwenziweyo kwifayile ye-isekethe, Ifana nobukhulu obuphezuluuqeqesho lwexeshana. Ijolise ekwakheni amandla kunye nonyamezelo lwezihlunu.

Hee bafo yintoni le ingu-Eric ovela komnye ngokuzola kwexesha elidlulileyo apha kuza inqaku lesi-2 malunga negumbi lokuthoba umzimba elisebenzayo nelisebenzayo masilityebe kakuhle ukuze isikhumbuzi esikhawulezayo senqaku lokuqala kwinqaku lokuqala siqaphele ukuba sifuna ukugcina abantwana igumbi lobunzima malunga nemizuzu engama-45 ngakumbi kwixesha elingekhoyo xa ixesha labo lilinganiselwe, xa benezinye izinto ezininzi kwipleyiti yabo, ngoko ke indawo esiza kuqala ngayo, namhlanje siza kuthatha Isiseko sokuba sineyure kwaye sinee-racks ezisibhozo ukuya kwezilishumi kwigumbi lethu lobunzima ndicinga ukuba lelona nani liqhelekileyo, inani eliqhelekileyo eliqhelekileyo kunye nenqanaba lezixhobo uninzi lwethu olunazo, ngoko ke abantu abangama-45 ukuya kuma-50 banjengoko isibhozo kuye kwishumi kwaye malunga neyure, sisiseko sethu, ke singaseta njani ukuzilolonga ukunciphisa ixesha? nokwandisa ukusebenza ngokukuko Masikhe sijonge, njengoko ubona apha kwiscreen, lo ngumzekelo ovela kwinkqubo yethu ngolu suku lobusika 13. Ke masiqale phezulu, siza kufumana ukuba yeyiphi i-ocus yolu suku, apho siza kuchonga khona uhlobo loqeqesho esiluphindayo kwaye siza kunika abantwana isicatshulwa sosuku ukuba bagxile kuso kwaye into enokuthi ibakhuthaze ngandlela thile ukuze uyibone ngala mhla ucaphula intsimbi eyomeleleyo yentsimbi eyakhiwe ngomlilo oshushu I cinga ukuba sisicatshulwa esihle esi, sikunika ithuba lokuhlala phantsi uthethe nabantwana malunga naso mhlawumbi ngaphambi nje kokuba bafudumale okanye ngaphambi nje kokuba uye kwigumbi lobunzima Indlela izilingo neembandezelo ezidala ngayo amandla, kulungile mna Ndathi, lonto kakhulu, ke ndiyathanda ukuqala ngesicatshulwa sosuku kwaye konke ukuzilolonga kwinkqubo yethu iba sisicatshulwa seTa ukukunceda ukuba ugxile kwiqela lakho kwaye ukhuthaze iqela lakho emva kokuba sikubonile ukugxila kosuku kwaye emva koko iapps efudumeleyo eshukumisayo ngoku mihla le esiya kuyo ubugcisa obunamandla afudumeleyo kwaye ndiyicwangcisele imizuzu elishumi ngayo ke masikhe siye ngaphandle engceni okanye ukuba unengca ungaphumela ngaphandle engceni ukuba ikhephu ungakwenza oku kanye kwigumbi lobunzima kuba unokwenza Zonke ezi zinto zikhona endaweni yazo, njengoko uyazi, kodwa ungazenza ngokulula endaweni yazo, ke kukho ingqokelela yokuzifudumeza okunamandla okukhoyo kuthi. Ngexesha lokungena kwigumbi lobunzima, sele usebenze ukubila, izihlunu zakho zikhululekile, kwaye sinokuzicwilisa kwangoko kwimidyarho yeembaleki.

Njengoko sihamba kolu fudumalo lushukumisayo, uyabona ukuba sihamba nemiphunga yokuhamba, sinee-rdls, sineepunch punches, sinee-quads, sinamadolo aphakamileyo, sinabo abakhaba ngeempundu, sinesitshixo, sinemitsi ebanzi , sine-sprint, zonke ezi zinto malunga nomzimba yenza abantwana babile kwaye ubalungiselele ukuntywila kwindawo yomdyarho izinto ezimbalwa malunga nenombolo yokuqala yokuzifudumeza musa ukutsiba ndiyazi ukuba kukho isilingo, uyazi kukuzifudumeza nje, kodwa oku kuyenza ukuba abantwana bayokulungiselela ukuze bangazenzakalisi kwaye kuya kuyenza loo nto ke akufuneki ukuba wenze iiseti zokuzifudumeza Ndiyakucaphukela iiseti zokuzicaphukela. ixesha legumbi lokuthoba ubunzima sele usazi ukuba abantwana bafudumeza kuphela ngeseti yezandla okanye iseti evela koomatshini bokushicilela bebhentshi okanye isikwere, esiya kubafudumeza ukuze ukwazi ukutsiba inani lesibini, unokusebenzisa ubushushu obushukumisayo ukuze uqeqeshe ngokufanelekileyo Ukuqhuma. Hayi kuphela ukuba ulinde isekethe yesantya ngooLwezithathu ukuze uqhelisele ukuqhuma koololiwe yonke imihla ngexesha lokufudumeza okunamandla, ke musa ukutsiba kwaye uqiniseke ukuba uqeqesha ngexesha lokufudumeza okunamandla xa kushushu- phezulu kuphelile, ngoku lixesha lokuntywila kwiisekethi zomhla, ke zama kwakhona ukwandisa ukusebenza koqeqesho lwethu. Ndohlule lo msebenzi ukuba ube kwimizuzwana emibini engama-20, isangqa ngasinye siqukethe imithambo emithathu, ke ukuba sinabantwana abane eArack, umntwana omnye uya kuba ngumbonisi, abantwana abathathu baya kwenza intshukumo enye kuyo yonke imizuzu engama-20.

Kulungile, ke ukuba ujonga u-T kwinombolo yokuqala, uyabona ukuba ujoliso lwethu lusebhentshini njengoko ndiyila ezi ndlela ngokwe-tier 1 umthambo kunye nokuzilolonga 2, okanye umthambo ophakathi kunye nokuzilolonga ngokuchanekileyo, iNqanaba lethu 1 Ukuzivocavoca yile nto uyifunayo kwisikwere sebhola ekhatywayo, ukucoca i-deadlifts, ukutsala, ezi zizinto ekufuneka uzenzile ukuze ube ngumdlali webhola ekhatywayo kwaye wenze ezinye izinto zihambe ngcono, ke ii-squats ezinemilenze eminye KulungileZonke izinto zityhala emagxeni ngokufanelekileyoZonke izinto ezisinceda ukuba sibengcono kwimithambo yethu engundoqo, ke ukuba ujonga ukolula kwethu uya kubona indawo esembindini ukuba uqhuba ngokufanelekileyo inqanaba lokuqala lokuzilolonga, eliyibhanki kwisekethe yokuqala. Ke ukuba ujonga kwinombolo yesekethe uza kubona ukuba yibhentshi, sisikwati esinemilenze enye, kwaye sisikipa esirhabaxa kulungile, iibhentshi zijoliso ezenzeka kwirock, kukho umntwana kukho iSterter enye kuba ezinye iindlela zokuzilolonga ezongezelelekileyo azidingi ukuba zenziwe kwikona yegumbi lobunzima ezinokuthi zenziwe ecaleni kwendawo ebethelelwa ngabantwana, ephinda iyenze, ikuvumela ukuba wandise indawo yakho, ke awunabo abantwana bemi belindele ukwenza ibhentshi labo, ukubayeka benze enye into ebaqeqeshela into eyimfuneko ukuze babe ngumdlali webhola ekhatywayo, ke apha apha kwimeko apho baya kwenza baya kwenza imilenze enomlenze omnye kwaye Baza kwenza ama-squats agxumayo kwaye emva koko baya kujikeleza kuloo mjikelo, ke ngenxa yesitulo baya kuba ziiseti ezisibhozo zezikwere zemilenze enye ah, uyakwenza izivakalisi ezibini? Isibhozo kumlenze ngamnye, okanye iiseti ezine zesibhozo nezine zokutsiba ngamadolo ziya kwenza iiseti ezine zelishumi elinambini, ke uyakudlula kulengubo amaxesha amane kwaye xa ugqibile imizuzu engamashumi amabini izakulunga umthambo ophambili umthambo wokuqala kukuzilolonga ndithetha kancinci malunga ne-chin-ups ngokukhawuleza i-chin-ups kukuhlazeka kolutsha baninzi abantwana abangazenziyo i-chin-ups kwaye kuba banako ' Abenzi i-chin-ups abaze benze i-chin-ups kwaye ngenxa yoko abakwazi ukwenza ukutsala ngokufanelekileyo Umatshini wokushicilela webhentshi ulungele uzinzo lwamagxa kunye namandla, kubaluleke kakhulu kubaluleke kakhulu, ke ngoko sinomtsalane njengomsebenzi ongundoqo Isizathu ukuze uhlale unebala ukuze abantwana abangakwaziyo ukwenza ukutsala bangakwenzi ukutsala. Sine-spotter ebancedayo ngemilenze yabo ukuze baqhelane nale ntshukumo kwaye baqhele ngokufanelekileyo eli nqanaba loxinzelelo ukuze bakwazi ukwenza ngcono ukutsala njengoko inkqubo iqhubeka, ke eyona nto siyenzayo kukuzilolonga kwethu Isangqa kwinani lesibini ukutsala-inqanaba lethu lokuzilolonga licinezelo lamagxa kwaye inqanaba lesi-3 lokuzilolonga yeyona burpee iphezulu Ngoku ungabona apha ukuba i-burpee ephezulu ngokusisiseko yi-burpee apho usondeza idolo lakho phambili kwaye phakathi wenza i-push-up kwiseti nganye ukuze uyenze. uya kuhla, uyakwenza ukutyhala, uza nedolo lakho phezu kwenyonga yakho, okunye ukunyusa, ukuwela idolo, emva koko uza kunyuka kwaye uya kuqhuma njenge-burpee esemgangathweni , kulungile, ke ndifuna ukutsala umdla kwakhona ukongeza kwimithambo yenqanaba lesibini, le yimithambo eqeqesha ukuqhuma.

Wakha amandla okwenza imithambo ye-ki yebhentshi kunye ne-squat, okt ekutsalweni.

Olona hlanga lunzima

Kule meko, iSuper Burpee iqeqesha ukudubula ngokuchanekileyo okunokukunceda ngombane ococekileyo kwaye ngokucacileyo ikuncede ube ngumdlali webhola ekhatywayo ongcono, kodwa yonke le mithambo ayithathi ndawo kwigumbi lobunzima uya kufumanisa ukuba sibambene ngegxalaba Oomatshini bokushicilela ngokutsala phezulu ngenxa yokuba i-chin ups kunye noxinzelelo lwamagxa bobabini abadingi bha, bafuna ibha kuphela kuxinzelelo lwamagxa, abayidingi ibha yokutsala, yingxaki xa uninzi lwabantu luyila ukusebenza, Yakha ezi seti kwaye abayicingi loo nto oh yima umzuzwana, ukuba uBobby uyayisebenzisa le nto, ke uJohnny kufuneka alinde uBobby ukuba agqibe, hayi sukumenza alinde uJohnny, vumela uJohnny enze into enemveliso ngelixa uBobby esemgceni , ze ke bajike ngasekunene ukuze ibeyinjongo yezi zangqa, ke ngaba ufuna imizuzu engama-20 ukugxila kumthambo omnye wokuzilolonga kunye nemithambo emibini eyongezelelweyo? Imizuzu engama-20 engaphezulu egxile kwinqanaba elilandelayo lokuzilolonga kunye nezinye iintshukumo ezimbini ezongezelelekileyo ezihamba kuloo nto kwaye uyandithemba abantwana bakho baya kudinwa, baya kubila, baya kuphelelwa ngamandla yinkqubo kaThixo, ukuqhushumba okuqeqeshwe ngokufanelekileyo, ukuqeqesha ubhetyebhetye amandla, iyakukwenza malunga nabadlali bebhola ekhatywayo abangcono kwaye ungayenza yonke into malunga nemizuzu engama-45 ngeyure. Kukwabaluleke kakhulu ukuba uqaphele ukuba iisekethe zethu azigqithisi kwiqela elifanayo lemisipha. Ke ukuba senza ibhentshi njengoyena ndoqo wokuzilolonga, asizukuyenza i-pushups kule sangqa, siza kwenza into egxile kwimilenze okanye kwinto egxile kuqhushumbo, kuyafana ngqo kwesilevu- phezulu, ke ukuba senza i-chin-up, asizukuqeqesha umva kwisangqa esinye.

Oku kuyakuvumela intshukumo yakho esecaleni ukuba ibe lixesha lokuphumla kwimithambo yakho yeNqanaba 1, oku kubalulekile, sukuvumela abantwana beme bejikeleze, baphumle, mabasebenze ngokwahlukileyo basebenze kwiqela lezihlunu ngelixa bephumla ngokufanelekileyo Umntwana okuphela kwakhe ophumle ngokwenene kuyo yonke le nkqubo ngumntwana olungileyo. Ke oku kubaluleke kakhulu, ukuba ufuna ukuyila eyakho imijikelezo okanye wamkele isekethe yethu ukuba uyenza njani, qiniseka ukuba awugqithisi iqela elifanayo lemisipha kwisekethe enye. Kulungile, ukuba ugqibile isekethe yesibini, ngoku unamandla afudumeleyo kwaye ugqithile kwimizuzu engama-20 yezangqa endikuthandayo ukuphelisa intshukumo yokudinwa ndiyathanda ukuyibeka kakuhle kuba sonke siyazi ukuba siyaphumelela ekupheleni umdlalo, siphumelela kwikota yesine, ke oku kutsala ekupheleni kwale mizuzu mibini ukuya kwemithathu kwenza ukuba abantwana bajolise n kwaye bayazi ukuba kuya kuba nzima, ke sizakwenza i-pushups okomzuzu. Ngolo suku, kanye ngomzuzu wokutsiba, kwaye undithembe xa begqibile bayakucinywa ngokupheleleyo, bafe ngokupheleleyo, kulungile, ezo ntshukumo zokugcina ixesha zihlala ziphindaphinda into esiyenzileyo, okanye inguqulelo yethu wento esiyenzileyo kwangoko ngemini, ke ngexesha lokhenketho lokuqala senza i-squats kwaye senza i-pushups kunye noomatshini bokushicilela bebhentshi, ke senza i-burpee ephezulu eyintshukumo yokunyusa into esiyenzayo xa ibhentshi licinezela ngokucacileyo elisebenza nesifuba kunye neetriceps ke siyakutshisa ezo zihlunu imizuzu emibini ukuya kwemithathu ngaphandle kwekhefu, kulungile ke masizenze ngo ukufowuna ngamanye amaxesha ndiza kubenza basilele ungayenza ngeendlela ezahlukeneyo kodwa ndicinga ukuba kubalulekile ukudibanisa bonke abafana bakho kwimizuzu emibini ukuya kwemithathu edlulileyo kwaye ubatshise emva kokuphumelela ixesha endilaziyo Kulula ukutsiba loo nto, kulungile ndiyazi ukuba abantwana bayaphelelwa yiklasi kwaye babaleke bayokuziqhelanisa okanye bagijime bagoduke okanye nantoni na kwaye kulula ukuthi uh ukuzilolonga ngaphezulu kodwa kuya kufuneka ufumane iFl Yandisa ukubanakho kwaye emva kokuba ulolonge ixesha elifanelekileyo yenza eli lungelo liza kunyusa ubhetyebhetye kwaye linciphise i-asidi ye-lactic ukuze ngomso xa usiza kulolonga ungayi kuba naphi na kufutshane nesilonda ukuze ungatsiqi ukuzolula ekupheleni kokuzilolonga. Khumbula, oku kulolongelwa usuku lwasebusika i-13, oko kuthetha ukuba sinabantwana kwigumbi lokulwa, sidlala i-basketball, kwaye mhlawumbi nebhola ekhatywayo kwamanye amazwe anjengeCalifornia ke sijongana njani naloo nto? Aba bafana siyazi ukuba kufuneka baphakamise, kodwa ndicinga ukuba sele sigqibe ekubeni ubuyela kwinqaku lokuqala esithe safumanisa ukuba akukho nto bayenzayo, kulungile, ndiyathanda ukuyibuka ngaloo ndlela.

Ndifuna ukunciphisa uxinzelelo emzimbeni wakho kwaye ndiza kunciphisa ifuthe emhlabeni. Kulungile, nantso into endithetha yona xa uphuma emva kwesikolo kwaye unguye sizakubaleka iqela lebhola yomnyazi liya kubaleka bayakusika bayakumisa bayakushukuma abadingeki ukuba batsibe ukunyusa amadolo kusasa okanye ngexesha lokuzilolonga. okanye kanye emva kwesikolo kulungile kuyafana nakumntwana webhola ekhatywayo umntwana olungileyo, baya kugijima, bazakuqhuba iziseko, bazakuqhuba iipali, akufuneki babe nefuthe elingagungqiyo kuninzi lwezi Ukusebenza kufuna, ke ndiyathanda ukunciphisa ifuthe endikuthandayo ukunciphisa umthwalo, Oko kukuthi, ndiza kunciphisa iipesenti zabo kwaye ndiza kunciphisa inani leempinda okanye inani leeseti abazenzayo, ke ukuba uyenza Ukulungiswa kwemidlalo yasebusika yosuku lwasebusika i-13 jonga, ungazibona ukuba ziyintoni na kulolo hlobo lomsebenzi, zilungile zinciphise ibhentshi lazo laba ziiseti ezintathu ze-55% yazo, ezingaphantsi kwabanye abantu esizenzayo. Iseti enye encinci, kunye nepesenti encinci, sithathe indawo yokutsiba ngamadolo ngee-crunches, akunjalo, sisenzo esifanayo esiqeqesha isiseko kwaye uyazi ukuba usebenza ngamandla asisiseko kunye nokuguquguquka okuthile, kodwa akunjalo baneziphumo zokutsiba kweJump Knee Tuck enye, iSupp Burpee yabekwa nge-burpee esemgangathweni ukukhusela amagxa nesifuba sakho kancinci, ukugqwesa iipecs kakhulu kwaye siyabavumela ukuba bazolule endaweni yokufumana ixesha, kulungile inkumbulo yomzuzu wokuxhuma kwedolo kunye nomzuzu we-sonotic pushups esingazange siyenze Asizinciphisanga ekutsaleni kwabo, into esingakhange siyinqumle koomatshini bokushicilela begxalaba kwaye isizathu kukuba 'Abayi kugqithisa imilenze yabo kwaye abazenzi zinkulu Ukuthwala imithwalo eya kubenza badinwe kukuziqhelanisa kamva ngaloo mini Baye bakwazi ukuzilolonga kwaye babe kwimeko yabo yomzimba efanelekileyo xa bezilolonga kamva.

Khumbula isizathu sokuba senze oku. Inceda impilo-ntle yabantwana, iyabagcina besempilweni, kodwa ikwadala ubumbano phakathi kwabaqeqeshi bakho ukuba ufuna umqeqeshi webhasikidi ecaleni kwakho ufuna umqeqeshi webaseball ecaleni kwakho ufuna umqeqeshi wethrekhi kunye nomqeqeshi wokulwa kwicala lakho ke sebenzisa oku kuguqulwa kwezemidlalo ebusika kwaye uncede abafana bakho ukuba bahlale besempilweni kwaye babe nakho ukuhlala kwelona nqanaba liphezulu ngelixa begcina inqanaba lamandla, kanye njengokuba bebuya, bakulungele ukuya ngqo kwinkqubo yakho yexesha elingelolakho ukuze ube nayo imizuzu engama-56 yoqeqesho lokuziqhelanisa nokujolisa kwitenisi yokushicilela kunye nokuchwetheza kwaye wandise indawo yakho ngelixa unciphisa ixesha elichithwa ngabantwana kwigumbi lobunzima, kodwa lusuku olunye kuphela, sineentsuku ezingama-365 ekufuneka sigqithile kuzo , ngokuzayo kwixesha elizayo siza kujonga indlela yokuthatha le modeli, olu qeqesho lusebenza kakuhle kwaye lusebenze njani kulo lonke ixesha lonyaka kunye nexesha langaphandle ukuze uqiniseke ukuba ujonga ibhlog yam ngexesha elizayo, Phumelela ngoxolo yexesha elidlulileyo a Nd ungasoloko uthumela i-imeyile engathethekiyo ku-Eric kwaye uphumelele nge-passCalm ndiyavuya ukuva kuwe kwaye ndikubone kwiintsuku ezimbalwa ngenqaku lesithathu wena

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