"Njengesixhobo esibonakalayo" soqeqesho olusebenzayo, intambo yomlo igxile "kuxhathiso oluguqukayo + -intsebenziswano yamaqela emisipha emininzi," ivala umsantsa phakathi kwezixhobo zamandla emveli kunye nemithambo ye-aerobic. Kuye kwaba "lulungelelwaniso oluqhelekileyo" kwimimandla yoqeqesho olusebenzayo.
Idweliswe njengesixhobo soqeqesho esicetyiswayo yi-American College of Sports Medicine, imigaqo yayo yoqeqesho-ivuselela uphuhliso oluhambelanayo-lokuxhuzula kunye nokucotha{2}}kwemicu yezihlunu, kunye nokuphucula ulawulo lwe-neuromuscular{3}isebenza njengereferensi engundoqo yoyilo lwekharityhulamu yoqeqesho olusebenzayo.
Ukusuka kwiimbaleki eziqeqeshiweyo ukuya kwizigulana zokubuyisela kwisimo sangaphambili, intambo yomlo igubungela wonke umzobo "wophuculo lwamandla aqhushumbayo - ugcino lokomelela komzimba - uqeqesho lokubuyisela kwisimo sangaphambili" ngenxa yokuqina kwayo okulungelelanisiweyo. Sesinye sezixhobo ezimbalwa ezinokuthatha izigaba ezahlukeneyo zoqeqesho.
Ukubekwa emgangathweni kwexesha:
Ishishini-imiqathango ethile yamkele intetho evunyiweyo kumazwe ngamazwe ukuqinisekisa ubungcali kunxibelelwano{1} olunqamlezileyo.
Ukuziqhelanisa neNkcubeko:
Amabinzana afana "nesixhobo-sokuqhuba" kunye "nexabiso-umlinganiselo wokwenziwa komsebenzi" aguqulelwa ekubeni yintengiso{2}}esiNgesini esihambelana nabaphulaphuli baphesheya kweelwandle, kuthintelwa ukuguqulelwa kwentsingiselo yokoqobo.
Ukucaciswa kwedatha:
Ugcina idatha ephambili ngokufomatha okusemgangathweni, ukuququzelela uhlalutyo lwemarike kunye neentetho zoshishino.
Ukungqinelana kwethowuni:
Igcina ithoni esemthethweni kodwa ekholisayo, ilungele iincwadana zemveliso, izindululo zentsebenziswano zeB2B, kunye neengxelo zentengiso yaphesheya.
IiNkcazo zeeMveliso
Isikhundla esingundoqo
I-Battle Rope sisixhobo soqeqesho-esisebenzayo esiphezulu{1}}, esinendawo ephambili "njengesixhobo esidityanisiweyo esidibanisa amandla, i-cardiorespiratory, kunye noqeqesho lokulungelelanisa." Iphula ingqiqo yoqeqesho olulodwa lwezixhobo zamandla emveli, igxile "kuxhathiso oluguqukayo + uxinzelelo lwe-metabolic." Ilungele iimbaleki eziqeqeshekileyo ezijonge ukomeleza amandla aqhushumbayo kunye nabathanda ukomelela ngokubanzi abafuna ukwehla kwamafutha kunye nokumila komzimba, sesinye sezixhobo ezingundoqo kwiinkqubo zoqeqesho olusebenzayo kunye "nesixhobo esibalulekileyo{5}}sokuphucula" ijimu, ukomelela kwekhaya, kunye neemeko zoqeqesho lwangaphandle.
UPhuculo oluBanzi loMzimba
Uqeqesho lwamandla:
Ngeentshukumo ezinje ngamaza, ujingi, kunye nezangqa, ibonelela ngoqeqesho lokuxhathisa oludibeneyo kumzimba ongasentla, undoqo, kunye nomzimba osezantsi. Yomeleza ngakumbi-iintsinga zezihlunu ezikhawulezayo, iphucula amandla okuqhushumba kwezihlunu kunye nonyamezelo.
UPhuculo lweCardiorespiratory:
Kwimo yoqeqesho-ephezulu yekhefu, uqeqesho lwe-Battle Rope lonyusa ngokukhawuleza izinga lokubetha kwentliziyo kwaye luphucula ukusebenza kwentliziyo. Amafutha ayo -ukutshisa ukusebenza ngokufanelekileyo yi-1.5-2 amaxesha emithambo ye-aerobic yesintu.
Ulungelelaniso kunye noLungelwano:
Ukugcina uzinzo ngexesha lokuguquka okuguquguqukayo kusebenze izihlunu ezinzulu, kuphucula ulawulo lwe-neuromuscular, kunye nokunciphisa umngcipheko wokulimala kwezemidlalo. Kufanelekile ukubuyiswa kokulinganisela kuqeqesho lokubuyisela.
ULungiselelo lweMetabolic:
Isithuba -sokuzilolonga kakhulu-sokusebenzisa i-oxygen ivumela umzimba ukuba uqhubeke nokutshisa iikhalori emva koqeqesho, unceda ukwakha "amafutha{2}}okutshisa umzimba.
Iimpawu zeMveliso eziluncedo
Ukuphatheka okuphezulu:Inobunzima 5-20kg, ingagotywa ukuze igcinwe ngaphandle kofakelo olusisigxina. Ifanelekile kumakhaya, amagumbi, i-lawn yangaphandle, kunye nezinye iimeko, isombulula iintlungu zeentlungu zezixhobo ezinkulu zokuzilolonga-"umsebenzi wendawo enkulu kunye nobunzima bokuthutha."
Ukuqina okuBalaseleyo:-Iintambo zoMlo ezikumgangatho ophezulu zenziwe ngepolyester, inayiloni, okanye i-manila hemp, ene-anti{1}}yokunxiba kunye nonyango{2}}lokuchasa umphezulu wefuzz. Babonisa ukuxhathisa okugqwesileyo kunye nokuxhatshazwa kwe-fracture, kunye nobomi benkonzo ye-3-5 iminyaka phantsi kokusetyenziswa okuqhelekileyo.
Ukhuseleko oluPhezulu:Akukho ndlela yokunyakaza ethintelweyo ephelisa umngcipheko wokonzakala kwezixhobo. Ukuqina koqeqesho kunokuhlengahlengiswa ngokuzimeleyo ngokusebenzisa i-amplitude yentshukumo kunye nokuphindaphinda, ukuziqhelanisa nabaqalayo bokuqina, abasebenzisi abaphambili, kunye neembaleki eziqeqeshiweyo.
Iindleko{0}}Ukusebenza:Ixabiso leyunithi lisezantsi kakhulu kunelo lezixhobo ezikhulu ezifana ne-treadmill kunye noomatshini bomelela, ngaphandle kweendleko zokulungisa, ezinikezela ngexabiso elibalaseleyo-lexesha elide.
Uqeqesho lwamava aluncedo
Idatha enkulu yezeMali
Ulonwabele olomeleleyo: Ixhasa iintshukumo zoqeqesho ezahlukeneyo kwaye inokudityaniswa nomculo okanye izibali-xesha zoqeqesho lwexeshana, ukunqanda umonotony wokuzilolonga kwemveli.
Ukuthengiswa kweDatha enkulu
Ixesha eliSebenzayo: I-15 -imizuzu engama-30 yoqeqesho oluphezulu lufezekisa imiphumo emibini "yamandla + e-cardio," ehambelana nemfuno yabantu banamhlanje "yokufaneleka okuqhekezayo."
Idatha enkulu yoShishino
Akukho Sini/Izithintelo zobudala: Ubunzima bokuhamba bunokulungelelaniswa lula{0}}abasetyhini banokugxila ekulahlekeni kwamafutha kunye nokumila, amadoda anamandla kunye nogqabhuko-dubulo, kunye nabantu abadala kuqeqesho oluphantsi{1}}lokubuyisela kwisimo sangaphambili.
kutheni ukhethe thina
IiGyms zobuNgcali:
Njengezixhobo ezingundoqo kwimimandla yoqeqesho esebenzayo, isetyenziselwa iiklasi zeqela kunye noqeqesho lomntu siqu, ukutsala abathengi abancinci abafuna ukuzilolonga okusebenzayo.
Iindawo Zokuzilolonga Ehotele:
Ukuphatheka kwayo kunye nendawo{0}}uyilo olugcinayo luyenza ilunge kwihotele ezincinci gym, ukuhlangabezana neemfuno zabahambi boshishino okwethutyana.
Iziseko zoQeqesho lweMidlalo:
Isetyenziselwa uqeqesho olukhethekileyo kumandla okudubula, ukunyamezela, kunye nokulungelelaniswa kweembaleki.
Amaziko okubuyisela kwimeko yesiqhelo:
Kunyango lomzimba, luphucula amandla emisipha yezigulane, ibhalansi, kunye nokuhamba ngokubambisana, okufanelekileyo kwi-stroke sequelae kunye nokubuyisela ukulimala kwezemidlalo.
Njengabavelisi bentambo yebatte yobuchwephesha kunye nababoneleli eTshayina, siboniswa ziimveliso ezisemgangathweni kunye nexabiso elikhuphisanayo. Nceda uqiniseke ukuba uthenge intambo yebatte enexabiso eliphantsi ethengiswayo apha kumzi-mveliso wethu. Qhagamshelana nathi ngenkonzo eyenzelwe wena.