Intambo yokutsiba: Izibonelelo zokuZimela, ukuqina kunye nokuKhawuleza

Abantu abazama ukufumana nokuhlala bemile banokukufumana kunzima ukufumana umthambo oqhelekileyo. Ingaba intambo yokutsiba inganceda xa ixesha lingekho?

Intambo yokutsiba

Intambo yokutsiba inokuba ngumsebenzi oneendleko eziphezulu ukubandakanya ukomelela kwentliziyo kwimithambo yentliziyo kwindlela yokuzilolonga. Ayibizi, iyasebenza, kwaye yenziwe ngokufanelekileyo inokuphucula impilo ye-cardiovascular, iphucule ibhalansi kunye ne-agility, yandise amandla e-muscular kunye nokunyamezela, kunye nokutshisa iikhalori. (Athos Trecroci, et al., 2015)

• Intambo yokutsiba ingasetyenziswa kuqeqesho lwexeshana ukugcina izinga lokubetha kwentliziyo liphakamile kwaye uvumele izihlunu ukuba ziphumle phakathi kokuphakamisa ubunzima kunye neminye imithambo ebukhali.
• Intambo yokutsiba ingasetyenziswa xa kuhanjwa njengoko ukuphatheka kwayo kuyenza ibe sisiqwenga esiphezulu sesixhobo sokuzilolonga.
• Inokudityaniswa kunye nokuzivocavoca komzimba ukwenzela ukuxhomekeka kunye nokuphathwa kwesiqhelo sokuzilolonga.

benefits

Intambo yokutsiba ngumsebenzi onempembelelo ephakathi enezibonelelo eziquka:

1. Iphucula ulungelelwaniso, ubuchule kunye nolungelelwaniso
2. Yakha amandla kunye nesantya sonyawo ukulungiselela ulungelelwaniso, i-agility, kunye ne-reflexes ekhawulezayo.
3. Ukwahluka kubandakanya ukutsiba komlenze omnye kunye nee-unders ezimbini okanye ngokutsiba ngalunye, intambo ijikeleza kabini ukongeza ubunzima.
4. Yakha Fitness Fast
5. Ukutshisa iikhalori

• Ngokuxhomekeke kwinqanaba lezakhono kunye nesantya sokutsiba, umntu ngamnye unokutshisa i-10 ukuya kwi-15 yeekhalori ngomzuzu ngokutsiba intambo.
• Ukutsiba iintambo ngokukhawuleza kunokutshisa iikhalori ezifana nokubaleka.

Ukuqapha

Kubantu abanoxinzelelo lwegazi oluphezulu, intambo yokutsiba ayinakucetyiswa. Ukuma kwengalo ezantsi kunokunciphisa ukujikeleza kwegazi ukubuyisela entliziyweni into enokunyusa ngakumbi uxinzelelo lwegazi. Uphononongo lubonise ukuba ukutsiba kwiqondo eliphakathi kuluncedo kubantu abanoxinzelelo lwegazi oluphambi kwexesha. (ULisa Baumgartner, et al., 2020) Abantu abane-hypertension kunye / okanye imeko yentliziyo, bayacetyiswa ukuba baxoxe ngeengozi ezinokubakho kunye nogqirha wabo ngaphambi kokuba baqalise inkqubo entsha yokuzivocavoca.

Ukukhetha intambo

• Iintambo zokutsiba ziyafumaneka kwaye zenziwe ngezinto ezahlukeneyo kwaye ziza nezibambo ezahlukeneyo.
• Iintambo zokutsiba ezingenazintambo zikulungele ukusebenza kwiindawo ezinyiniweyo.
• Ezinye zezi zixhobo zinceda ukutsiba iintambo zijikeleze ngokukhawuleza ngentshukumo egudileyo.
• Ezinye iinketho zinentshukumo ejikelezayo phakathi kweentambo kunye nezibambo.
• Intambo oyithengayo kufuneka ikhululeke ukuyibamba kwaye ibe ne-spin egudileyo.
• Iintambo zokutsiba ezinobunzima zinokunceda ukuphuhlisa ithoni yomzimba ophezulu kunye nokunyamezela. (D. Ozer, et al., 2011) Ezi ntambo azikho kwabaqalayo kwaye aziyimfuneko kwi-agility workout.
• Kubantu abafuna intambo enobunzima, qiniseka ukuba ubunzima busentanjeni hayi iziphatho zokuthintela ukutsala izihlahla, iingqiniba, kunye/okanye amagxa.

1. Ubungakanani bentambo ngokuma embindini wentambo
2. Tsala imiqheba emacaleni omzimba.
3. Kwabaqalayo, izibambo kufuneka zifike nje kwi-armpits.
4. Njengoko izakhono zomntu ngamnye kunye nokomelela kwakhe kukhula, intambo ingaba mfutshane.
5. Intambo emfutshane ijikeleza ngokukhawuleza, inyanzelisa ukutsiba okungakumbi.

ubuchule

Ukulandela ubuchule obufanelekileyo kuya kuqinisekisa ukukhuseleka ngakumbi kunye nokusebenza okusebenzayo.

• Qala ngokucothayo.
• Ifom efanelekileyo yokutsiba igcina amahlombe ekhululekile, i-elbows, kwaye igobile kancinane.
• Kufuneka kubekho iintshukumo ezimbalwa kakhulu zomzimba ophezulu.
• Uninzi lwamandla ajikayo kunye nentshukumo zivela ezihlahleni, hayi ezingalweni.
• Ngexesha lokutsiba, gcina amadolo egobile kancinci.
• Bhuqa kancinci.
• Iinyawo kufuneka ziwushiye umgangatho ngokwaneleyo ukuvumela intambo ukuba idlule.
• Umhlaba ngokuthambileyo kwiibhola zeenyawo ukuphepha ukulimala kwamadolo.
• Akukhuthazwa ukuba utsibe phezulu kunye/okanye umhlaba nzima.
• Tsibela kumphezulu ogudileyo nongenamiqobo.
• Iinkuni, inkundla yezemidlalo, okanye imathi eyenziwe ngerabha iyacetyiswa.

Ukushushubeza

• Ngaphambi kokuba uqalise ukutsiba intambo, yenza ukukhanya, ukufudumala kwemizuzu emi-5 ukuya kweyi-10.
• Oku kunokubandakanya ukuhamba okanye ukubaleka endaweni, okanye ukutsiba okucothayo.

Yandisa Ixesha kunye Nobunzulu Ngokuthe ngcembe

Umthambo unokuba qatha kwaye ube kumgangatho ophezulu.

• Qala ngokucothayo kwaye wandise ngokuthe ngcembe.
• Umntu unokuzama iiseti ezintathu ze-30-yesibini ekupheleni kokuzilolonga okuqhelekileyo kwiveki yokuqala.
• Ngokuxhomekeke kwinqanaba lokuzilolonga, abantu banokuziva bengento okanye babuhlungu kancinci kwizihlunu zethole.
• Oku kunokunceda ekuboneni ukuba makwenziwe kangakanani kwiseshini elandelayo yentambo yokutsiba.
• Yandisa kancinane inani leeseti, okanye ubude bexesha, kwiiveki ezininzi de umzimba ukwazi ukuhamba malunga nemizuzu elishumi yokutsiba okuqhubekayo.
• Enye indlela kukutsiba emva kweseti nganye yokuphakamisa iintsimbi okanye omnye umthambo wesekethe - njengokongeza ukutsiba imizuzwana engama-30 ukuya kuma-90 phakathi kweeseti zokuzilolonga.

Yolula Emva

• Ukupholisa phantsi kunye nokwelula emva kunceda ukunciphisa ngokuthe ngcembe izinga lentliziyo kunye nokukhulula imisipha. (Bas Van Hooren, uJonathan M. Peake. 2018)

Isampulu sokuSebenza

Kukho iindlela ezahlukeneyo zokuzilolonga. Nazi ezimbalwa:

Ukutsiba ngeenyawo kabini

• Oku kukutsiba okusisiseko.
• Zombini iinyawo ziyaphakama kancinci emhlabeni kwaye zihlale kunye.

Ukutsiba ngonyawo okutshintshileyo

• Oku kusebenzisa inyathelo lokutsiba.
• Oku kuvumela ukuhlala ngokubonakalayo ngakumbi kunyawo olunye emva kokujikeleza ngakunye.

Inyathelo lokubaleka

• Ukubaleka okuncinci kubandakanywa ngelixa utsiba.

Inyathelo eliphezulu

• Isantya esiphakathi kunye nokuphakama kwedolo eliphezulu kwandisa ukuqina.

Ukutsiba ngentambo kululongezelelo olukhulu kuqeqesho lwethutyana okanye kuqeqesho olunqamlezayo oludala umthambo osebenzayo womzimba wonke obandakanya ukunyamezela kwentliziyo kunye amandla emisipha.

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Ukoyisa Ukwenzakala kwe-ACL

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Ucaphulo

Trecroci, A., Cavaggioni, L., Caccia, R., & Alberti, G. (2015). UQeqesho lweNtambo ye-Jump: Ibhalansi kunye noLungelelaniso lweMoto kuBadlali beBhola abaQalayo. Ijenali yesayensi yezemidlalo kunye neyeza, 14(4), 792-798.

Baumgartner, L., Weberruß, H., Oberhoffer-Fritz, R., & Schulz, T. (2020). Ulwakhiwo lweVascular kunye noMsebenzi waBantwana kunye noLutsha: Yeyiphi iMpembelelo eyenziwa nguMzimba, uMzimba oNxulumene neMpilo, kunye noMzimba? Imida kwizifo zabantwana, 8, 103. doi.org/10.3389/fped.2020.00103

Ozer, D., Duzgun, I., Baltaci, G., Karacan, S., & Colakoglu, F. (2011). Iziphumo zentambo okanye uqeqesho lokutsiba ngentambo kumandla, ulungelelwaniso kunye nokuba nelungelo kubadlali abafikisayo bebhola yevoli. Ijenali yamayeza ezemidlalo kunye nokuqina komzimba, i-51 (2), i-211-219.

Van Hooren, B., & Peake, JM (2018). Ngaba sifuna ukuphola emva kokuzilolonga? Uphononongo oluBalisiweyo lweeMpembelelo ze-Psychophysiological kunye neziphumo zokuSebenza, ukwenzakala kunye neMpendulo ye-Adaptive yeXesha elide. Iyeza lezemidlalo (Auckland, NZ), 48 (7), 1575-1595. doi.org/10.1007/s40279-018-0916-2