Kuyintokozo enkulu ukuthi ngikubhalele laba bafundi lezi zihloko, wena. Angiyamukeli inkokhelo yokubhala izibuyekezo, umbono wami ngemikhiqizo ungowami, kepha uma uthola izincomo zami zilusizo futhi ugcina uthenga okuthile ngesixhumanisi esisodwa engingathola ikhomishini kulokho. Ulwazi oluningi
Ugalonci iphusha inhliziyo yakho iye ku-80% wesivinini sayo esiphezulu futhi ishisa ama-calories angu-517 ngemizuzu engu-30. Kungase kungabi umdlalo wokuqala ongena ekhanda lakho, kodwa i-squash inempilo ngendlela emangalisayo.
Iphilile ngakho eqinisweni ezemidlalo ezinempilo kakhulu yiForbes yaqanjwa.
Lo mdlalo ubelokhu ukhona kusukela ekuqaleni kweminyaka yama-19 futhi abantu bebelokhu bedlala ubumnandi nobungqabavu emhlabeni wonke cishe iminyaka engama-200.
Yize seya ngokuya sithandwa kakhulu eNetherlands, isikwashi sinjalo ethandwa kakhulu eNgilandi, eFrance, eJalimane, e-Australia, eNdiya naseHong Kong.
Kulinganiselwa ukuthi abantu abangaphezu kwezigidi ezingama-20 emhlabeni jikelele badlala isikwashi emazweni ahlukene ayi-175.
Kulabo kini abangakwazi, isikwashi sidlalwa enkantolo encane yasendlini enamarokhethi namabhola.
Njenge-tennis, idlalwa ngokubodwa: umdlali oyedwa uma eqhathaniswa nomunye umdlali, noma ephindwe kabili: abadlali ababili uma kuqhathaniswa nabadlali ababili, kepha futhi ungayidlala wedwa.
Umdlali oyedwa ukhiphela udonga odongeni kanti omunye umdlali kufanele alibuyisele ngaphakathi kwamagagasi amabili okuqala.
Kunezindlela eziningi ezahlukahlukene zokugcina amaphuzu, futhi abadlali bangasetha imithetho ngokuya ngesimo noma ngokufana.
Izindawo eziningi zokuzivocavoca zinamakhotho esikwashi asendlini atholakalayo ukuze abhukwe.
Ungafunda kabanzi ngezindleko zokudlala isikwashi lapha, kubiza kakhulu kuneminye imidlalo kepha konke akukubi kangako.
I-squash inikeza ukuqeqeshwa komzimba okugcwele kahle ngokumangalisayo.
Okokuqala, lo mdlalo unikeza ukuqeqeshwa okunamandla kwe-aerobic. Njengoba behlangana, abadlali bagijimela emuva naphambili enkundleni yonke imizuzu engama-40 kuya ehoreni.
Lo mdlalo udinga ukuthi inhliziyo yakho ibe sesimweni esihle ukuqala, futhi ngokuhamba kwesikhathi ingayithuthukisa kakhulu impilo yenhliziyo.
Umdlalo ugcina inhliziyo yakho isebenza cishe ngo-80% wejubane eliphezulu ngesikhathi somdlalo.
Lokhu ikakhulukazi kungenxa ye-sprint engapheli kanye nesikhathi esincane sokuphumula phakathi kwemibuthano.
Ngenhliziyo edonsa kanzima, umzimba ushisa nama-calories amaningi.
Ngokuya ngokuthi udlala kanzima kangakanani, kulinganiselwa ukuthi ungashisa ama-calories angama-517 ngemizuzu engama-30.
Lokho kusho ukuthi uma udlale ihora lonke, ungashisa amakhalori angaphezu kwayi-1.000 XNUMX!
Ngalesi sizathu, abadlali abaningi basebenzisa u-squash njengendlela yokugcina isisindo esinempilo.
Umdlalo futhi udinga ukuqina okuhle kakhulu.
Ngenhliziyo yakho esebenza kanzima kulo lonke umdlalo, inesikhathi esinzima ukuhlangabezana nezidingo zomoya-mpilo emzimbeni wonke.
Izindawo ezidinga amandla amaningi, njengemilenze, kufanele zisebenzise imithombo yamandla egciniwe ukuxhasa uphethiloli.
Lezi zindawo ziphoqeleka ukuba zivumelane nezimo futhi ziqhubeke ngaphandle kwe-oxygen eyanele. Ngakho-ke isikwashi sidinga futhi sakha ukukhuthazela kwemisipha.
Inothi eseceleni, lapho kusetshenziswa amandla amaningi kangaka, kubalulekile ukugcwalisa ngamaprotheni, amanzi nama-electrolyte ngemuva komsebenzi.
Lokhu kusiza ekwakheni nasekulungiseni imicu yemisipha.
Kubalulekile futhi ukwelula le misipha ngemuva komncintiswano wokusiza umzimba ukukhipha izinsalela ze-lactic acid.
Futhi, u-squash ukuzivocavoca amandla amakhulu.
Ngama-sprints asheshayo adinga ijubane nokushesha, lo mdlalo usiza ukuqinisa imisipha yemilenze nengaphakathi.
Ngokufanayo, ukushaya i-racket kusiza ekwakheni nasekuqiniseni imisipha ezingalweni, esifubeni, emahlombe nasemhlane.
Uma udlala umdlalo ngaphandle kokuqeqeshwa uzobona ukuthi uzothola ukukhathazeka okukhulu kwemisipha emilenzeni yakho nasemzimbeni, futhi lokho kusho ukuthi kuyasebenza.
Isiphetho
Isikwashi ukujima okuhle ngoba kumnandi nje. Kuyindlela enhle yokuhamba njengoba ikuvumela ukuba ube nabantu ngenkathi ujuluka.
Ungahlangana nabangane futhi nibonane futhi isikhashana ngenkathi ucindezela umzimba wakho emikhawulweni yawo.
Ngaphezu kwalokho, umdlalo unento yokuncintisana, ekugcina ubandakanyekile futhi ugxile ngasosonke isikhathi futhi uqhubeke nokusebenza kanzima.
Ngamafuphi, u-squash uyindlela enhle yokuhlala usesimweni.
Funda futhi: ungasebenzisa izandla ezimbili kusikwashi? Lo mdlali uthi ngempumelelo YEBO!
