Kuluvuyo olukhulu ukubhala la manqaku abafundi bam, wena. Andiyamkeli intlawulo yokuphononongwa kokubhala, uluvo lwam kwiimveliso zezam, kodwa ukuba ufumanisa ukuba izindululo zam ziluncedo kwaye ugqibela ngokuthenga into ngenye yekhonkco endinokufumana ikhomishini kuyo. Olunye ulwazi
I-squash ngumdlalo odlalwa kwihlabathi jikelele kwaye uthandwa kakhulu.
Umdlalo ubuyela kwinkulungwane ye-19, nangona ukwahluka okwahlukileyo kwesikwashi (esibizwa ngokuba ziirakethi). Iirackets ziye zavela kumdlalo wesikwashi wanamhlanje njengoko sisazi namhlanje.
I-Squash ngumdlalo we-racket wabantu aba-2, odlalwa kwinkundla evaliweyo ngokupheleleyo.
Ifana nje nentenetya ngengqiqo yokuba ubetha ibhola ngerakethi, kodwa kwi-squash abadlali abajongani kodwa ecaleni komnye kwaye banokusebenzisa iindonga.
Ngoko ke akukho mnatha woluliweyo kwaye ibhola ethambileyo idlalwa ngabadlali bobabini kudonga oluchaseneyo.
Nangona i-squash okwangoku ingeyomdlalo we-Olimpiki, eyona nto ibalulekileyo yi-Squash World Championship, apho abadlali ababalaseleyo abavela kwihlabathi liphela bekhuphisana ukuze babe yintshatsheli ye-squash.
Oko sixoxa ngako kule post ibanzi:
- 1 Kutheni ukhetha isikwashi?
- 2 Kutheni le nto umdlalo wesikwashi ungowona usempilweni?
- 3 Yeyiphi enzima, intenetya okanye isikwashi?
- 4 Ngaba i-squash yi-HIIT?
- 5 Ngaba isikwashi silungile emadolweni akho?
- 6 Ngaba uphulukana nobunzima ngokudlala isikwashi?
- 7 Ngaba isikwashi yeyona midlalo inzima emzimbeni?
- 8 Ngaba squash imbi ngasemva kwakho?
- 9 Ndingawuphucula njani umdlalo wam wesikwashi?
- 10 Isiphelo
Kutheni ukhetha isikwashi?
Utshisa iikhalori ezininzi ngomdlalo wesikwashi, umdlali ophakathi utshisa malunga neekhalori ezingama-600.
Uhlala ushukuma kwaye ujika kwaye uhamba kakhulu kunesiphumo esihle kubume beemisipha zakho. Iingalo zakho, isisu, izihlunu zomqolo kunye nemilenze ziya komelela.
Iphucula ukuphendula kwakho kwaye yehlise nenqanaba loxinzelelo lwakho. je impilo yentliziyo iphucula kakhulu. Kumnandi ukususa lonke ixhala lakho emva kosuku oluxakekileyo emsebenzini.
Yimidlalo emnandi nentlalontle, phantse ikota yamaDatshi ibonisa ukuba bazenzela abahlobo abatsha ngezemidlalo.
Akukho ndawo ingcono yokuhlangana nabantu abatsha kunokuba… kwinkundla yesikwashi!
Umda wokuqala ukudlala isikwashi usezantsi kakhulu: ubudala bakho, isini kunye nezakhono azibalulekanga. Ufuna irakethi kunye nebhola. Ungababoleka rhoqo kwinkundla yesikwashi.
Uziva wonwabile ngokudlala isikwashi; Ukuqala, ingqondo yakho ikhupha izinto ezinjengee-endorphins, i-serotonin kunye ne-dopamine ngexesha lokuzilolonga.
Ezi zinto zibizwa ngokuba 'kukuziva ulungile' ezikwenza wonwabe, ezinciphisa naziphi na iintlungu kwaye zikwenza uzive wonwabile.
Lo mxube wezinto ezintle sele ukhutshiwe emva kwemizuzu engama-20 ukuya kwengama-30 yomthambo onzulu.
I-squash yenye yezona midlalo zisempilweni kwihlabathi, ngokwephephancwadi iForbes.
Kutheni le nto umdlalo wesikwashi ungowona usempilweni?
Iphucula ukunyamezela kwe-cardio. Ngokophando oluvela kwiMpilo yaMadoda, isikwashi sitshisa iipesenti ezingama-50 ngaphezulu kokubaleka kunye nokutshisa amanqatha amaninzi kunawo nawuphi na umatshini wecardio.
Ngokubaleka ubuye umva embindini weerali, uye waba Ukubetha kwentliziyo (ukulinganisa!) phezulu kwaye uhlala apho, ngenxa yesenzo esiqhubekayo, esikhawulezayo somdlalo.
Yeyiphi enzima, intenetya okanye isikwashi?
Ngelixa yomibini le midlalo inika abadlali babo inqanaba eliphezulu lobunzima kunye nemincili, intenetya yeyona inzima kwezi zimbini ukuzifunda. Umdlali wentenetya onyathela inkundla ye squash okokuqala ngqa angenza ngokulula iindibano ezimbalwa.
Ngaba i-squash yi-HIIT?
Ngomngqusho awubethi nje umdlali wakho, ubetha umdlalo! Kwaye kulungile kuwe.
Uqeqesho lwe-cardiovascular and the start-start nature (a mimic of interval training) lwenza ukuba lube luhlobo lokhuphiswano loqeqesho lwe-HIIT (High-Intensity Interval Training).
Ngaba isikwashi silungile emadolweni akho?
Isikwashi sinokuba nzima kumalungu. Ukujija idolo kungonakalisa imigudu ebethelelweyo.
Ukunciphisa umngcipheko wokulimala, ziqhelanise neyoga yokuguquguquka kunye nokubaleka kunye nokubalekela ukwakha izihlunu.
Ngaba uphulukana nobunzima ngokudlala isikwashi?
Ukudlala isikwashi kukunika ithuba lokuzilolonga olusebenzayo ukuze unciphise umzimba ngenxa yokuba kubandakanya rhoqo, ukukhawulezisa okufutshane. Ungatshisa malunga ne-600 ukuya kwi-900 yeekhalori ngeyure xa udlala isikwashi.
Ngaba isikwashi yeyona midlalo inzima emzimbeni?
NgokweMagazini yeForbes, isikwashi yeyona nto iphilayo kwezempilo apha phandle:
Umdlalo owuthandayo eWall Street uluncedo kwicala lawo, njengoko imizuzu engama-30 kwinkundla yesikwashi inika umdlalo oncomekayo wokuphefumla. ”
Ngaba squash imbi ngasemva kwakho?
Zininzi iindawo ezibuthathaka ezinje ngeediski, amalungu, iigaments, imithambo-luvo kunye nezihlunu ezinokucaphuka ngokulula.
Oku kunokubangelwa kukuxhuzula, ukujija nokuphinda ugoba umqolo.
Ndingawuphucula njani umdlalo wam wesikwashi?
- Thenga iirakethi elungileyo yesikwashi
- Ukubetha kwindawo elungileyo
- Cwangcisa iimbombo zangasemva
- Yigcine kufutshane nodonga olusecaleni
- Buyela ku-'T 'emva kokudlala ibhola
- jonga ibhola
- Yenza umchasi wakho ajikeleze
- yitya ismart
- Cinga ngomdlalo wakho
Isiphelo
I-squash ngumdlalo ofuna ubuchule obuninzi kunye nesantya, kodwa wakuba ufumene ukuxhoma kuwo kumnandi kakhulu ukuwudlala kwaye kulunge kakhulu kwimpilo yakho.
