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 ityhala intliziyo yakho kwi-80% yesantya esiphezulu kwaye itshisa i-517 calories kwimizuzu engama-30. Isenokungabi ngumdlalo wokuqala othi gqi entlokweni yakho, kodwa i-squash isempilweni ngendlela emangalisayo.
Isempilweni enyanisweni ukuba owona mdlalo usempilweni nguForbes yathiywa igama.
Imidlalo ibijikeleze ukusukela kwiminyaka yoo-19 kwaye abantu bebedlala ukonwaba kunye nokuqina komzimba kwilizwe lonke phantse iminyaka engama-200.
Nangona iya isiba nanda eNetherlands, isikwashi sinjalo ezaziwa kakhulu eNgilane, France, Germany, Australia, India nase Hong Kong.
Kuqikelelwa ukuba ngaphezulu kwezigidi ezingama-20 zabantu emhlabeni jikelele badlala isikwashi kumazwe ali-175 ahlukeneyo.
Kwabo bangakwaziyo, isikwashi sidlalwa kwinkundla encinci yangaphakathi eneerakethi kunye neebhola.
Njengentenetya, iyadlalwa nokuba kungakodwa: umdlali omnye xa kuthelekiswa nomnye umdlali, okanye iphindwe kabini: abadlali ababini xa kuthelekiswa nabadlali ababini, kodwa ungadlala wedwa.
Umdlali omnye ukhonza ibhola eludongeni kwaye omnye umdlali kufuneka ayibuyisele ngaphakathi kwiibhola ezimbini zokuqala.
Zininzi iindlela ezahlukeneyo zokugcina amanqaku, kwaye abadlali banokusetha imigaqo ngokusekwe kwimeko okanye umdlalo.
Uninzi lwezixhobo zokomelela zineenkundla zesikwashi zangaphakathi ezifumanekayo ukulungiselela ukubhukisha.
Unokufunda ngakumbi malunga neendleko zokudlala isikwashi apha, kubiza kakhulu kunemidlalo ethile kodwa konke oko akukubi kangako.
I-squash ibonelela ngokumangalisayo ngokujikeleza ngokupheleleyo umzimba.
Okokuqala, umdlalo ubonelela ngoqeqesho olunzulu lwe-aerobic. Njengoko bahlanganisene, abadlali babalekela ngapha nangapha ebaleni kangangemizuzu engama-40 ukuya kweyure.
Umdlalo ufuna ukuba intliziyo yakho ikwimeko elungileyo ukuqala, kwaye ekuhambeni kwexesha inokuyiphucula kakhulu impilo yentliziyo.
Umdlalo ugcina intliziyo yakho isebenza malunga ne-80% yesantya esiphezulu ngexesha lomdlalo.
Oku ikakhulu kungenxa ye-sprint engapheliyo kunye nexesha elincinci lokuphumla phakathi kweerali.
Ngentliziyo yokumpompa kanzima, umzimba utshisa iikhalori ezininzi.
Kuxhomekeka ekubeni udlala nzima kangakanani, kuqikelelwa ukuba ungatshisa iikhalori ezingama-517 kwimizuzu engama-30.
Oko kuthetha ukuba ubuyodlala kangangeyure, ungatshisa ngaphezu kweekhalori ezili-1.000 XNUMX!
Ngesi sizathu, abadlali abaninzi basebenzisa isikwashi njengendlela yokugcina ubunzima obunempilo.
Umdlalo ufuna ukomelela okugqwesileyo.
Ngentliziyo yakho isebenza nzima kulo mdlalo, inexesha elinzima lokudibana neemfuno zeoksijini kuwo wonke umzimba.
Iindawo ezifuna amandla kakhulu, njengemilenze, kufuneka zisebenzise imithombo yamandla egciniweyo ukugcina ipetroli.
Ezi ndawo zinyanzeliswa ukuba ziqhelane kwaye ziqhubeke ngaphandle kweoksijini eyaneleyo. Ke isikwashi sifuna kwaye sakha unyamezelo lwezihlunu.
Inqaku elisecaleni, kusetyenziswa amandla amaninzi, kubalulekile ukuzalisa iiproteni, amanzi kunye nee-electrolyte emva komsebenzi.
Oku kunceda ekwakheni nasekulungiseni imicu yezihlunu.
Kukwabalulekile ukolula ezi zihlunu emva kokhuphiswano ukunceda umzimba ukuba ususe iintsalela ze-lactic acid.
Ngapha koko, isikwashi kukuzilolonga ngamandla amakhulu.
Ngeembaleki ezikhawulezayo ezifuna isantya kunye nesantya, umdlalo unceda ukomeleza izihlunu zemilenze kunye nomongo.
Kwangokunjalo, ukubetha irakethi kunceda ekwakheni nasekomelezeni izihlunu ezingalweni, esifubeni, emagxeni nasemqolo.
Ukuba udlala umdlalo ngaphandle koqeqesho uyakuqaphela ukuba uyakufumana ukukhathazeka kwesihlunu kwimilenze yakho nasemzimbeni, kwaye oko kuthetha ukuba kuyasebenza.
Isiphelo
I-squash kukuzilolonga okukhulu kuba kumnandi nje. Yindlela elungileyo yokuhamba kuba ikuvumela ukuba uzonwabise ngelixa ubile.
Ungadibana kunye nabahlobo kwaye nibonane kwakhona okwethutyana ngelixa utyhala umzimba wakho ukuya kwimida yawo.
Ukongeza, umdlalo ngokuqinisekileyo unento yokhuphiswano, ekugcina ubandakanyeka kwaye ujolise lonke ixesha kwaye uqhubeke nokusebenza nzima.
Ngamafutshane, i-squash yindlela elungileyo yokuhlala ukwimo.
Funda kwakhona: Ungasebenzisa izandla ezimbini kwisikwashi? Lo mdlali uthi ngempumelelo EWE!
