Tae Bo: Izibonelelo, ubuchule kunye neengcebiso zokuqalisa

El UTa Bo ngumdlalo oshukumisayo nonika umdla odibanisa iintshukumo zobugcisa bekarati, njenge taekwondo kunye nekarati, kunye namanqindi, konke ukuya kwisingqi somculo onamandla nokhuthazayo. Olu qeqesho lwenziwa nguBilly Blanks ngo-1989 ngenjongo yokunikezela ngoqeqesho olupheleleyo nolonwabisayo. Ukuba ukhangela ithoni yomzimba wakho, ukukhulula uxinzelelo, Phucula impilo yakho kwaye wonwabele umsebenzi odlamkileyo, iTae Bo lukhetho oluhle kakhulu.

Yintoni uTae Bo?

Ixesha UTa Bo isuka kwi-akhronimi yesiNgesi UkuThobela ukuGqwesa kweQumrhu lokuThobela, eliguqulelwe lithetha "Ulwazi Olupheleleyo Nokugqwesa Kokuthobela Komzimba." Ngokungafaniyo nezinye iindlela zokulwa, i-Tae Bo ayenzelwanga ukulwa, kodwa kunoko igxile kwimeko yomzimba kunye nophuhliso lwezakhono. Iintshukumo zakhe zisekelwe kwiingqindi, ukukhaba kunye nendibaniselwano ye-aerobic, imenza a umthambo ubunzulu obuphezulu. Le ndlela yenza ukuba ilungele abantu bayo nayiphi na iminyaka kunye nenqanaba lokufaneleka abafuna phucula impilo yakho.

Ungaqala njani eTae Bo?

Ukuba ufuna ukuqala iTae Bo, kubalulekile ukwenza oko phantsi kweliso lomqeqeshi oqeqeshiweyo. Oku kuya kukwazi ukukufundisa ubuchule obufanelekileyo, ukulungisa indlela omi ngayo kwaye ulungelelanise ngokuthe gqolo ukuqina kwemithambo. Nanga amanye amacebiso okuqalisa:

• Qala ngeeseshoni ezimfutshane, malunga nemizuzu engama-30 ukuya kwengama-40, ude ufumane ukuxhathisa.
• Nxiba iimpahla ezintle kunye nezicathulo zezemidlalo ezinciphisa impembelelo.
• Qinisekisa ukwenza a ukulungiselela ukuphepha ukwenzakala.
• Zifudumeze phambi, ngexesha nasemva koqeqesho.

Njengoko uphucula unyamezelo lwakho kunye nobuchule, unokwandisa ngokuthe ngcembe ubukhulu y Ixesha iiseshini zakho zokuphucula iziphumo.

Iinzuzo eziphambili zeTae Bo

I-Tae Bo inikeza uluhlu olubanzi lweenzuzo, zombini ngokomzimba nangokwengqondo. Apha sikuxelela ezona zibalulekileyo:

• Tshisa iikhalori kwaye unciphise ubunzima: Ngeyure enye yokuziqhelanisa unokutshisa phakathi kwe-500 kunye ne-800 yeekhalori, okwenza kube ngumsebenzi ofanelekileyo kwabo bafuna ukunciphisa umzimba kunye nokunciphisa amafutha, kuquka i-cellulite.
• Yomeleza inkqubo yentliziyo: Ukuba ngumthambo we-aerobic, uphucula ukujikeleza kwegazi, amandla emiphunga kunye nempilo yentliziyo.
• Iithowuni kwaye zomeleza izihlunu: Isebenza amaqela amaninzi emisipha, kuquka i-biceps, i-triceps, i-glutes, isisu, umva kunye nemilenze.
• Yandisa ukuguquguquka kunye nolungelelwaniso: Ukukhaba kunye nokunyakaza kufuna ukunwenwa rhoqo, ukuphucula i-elasticity kunye ne-agility.
• Ukunciphisa uxinzelelo: Ukudityaniswa kokuzivocavoca umzimba kunye nomculo kunceda ukunciphisa uxinzelelo oluqokelelweyo kunye nokuphucula isimo sengqondo.

Ezinye izibonelelo eziphawulekayo

Ukongeza kwiingenelo eziphambili, iTae Bo ikwabonelela ngeengenelo ezongezelelweyo ezityebisa umgangatho wobomi bakho:

• Ukuphucula ukuma: Uya kufunda ukugcina isikhundla esichanekileyo ngexesha leenkqubo, ezikhuthaza impilo yomqolo wakho.
• Impilo yengqondo eNgcono: Ukuziqhelanisa neTae Bo kwandisa ukuzithemba, kukhuthaza ukungaguquguquki, kwaye kuphucula ukugxila kunye nokuziphatha.
• Ukuzikhusela: Nangona ingengobugcisa bokulwa, ibandakanya iindlela ezisisiseko zokuzikhusela ezinokuba luncedo kwiimeko ezithile.

Iingcebiso zokuziqhelanisa neTae Bo

Ukufumana inzuzo ephezulu kwi-Tae Bo kwaye uthintele ukwenzakala, gcina ezi ngcebiso engqondweni:

1. Ziqhelise ubuncinane kabini okanye kathathu ngeveki kwiiseshoni ze-45-60 imizuzu.
2. Lungelelanisa inkqubo yesiqhelo kwinqanaba lakho lomzimba, ukuqala ngeentshukumo ezilula.
3. Kuphephe ukutya kakhulu ngaphambi koqeqesho ukuphepha isiyezi okanye ukungakhululeki.
4. Yolula ekupheleni kweklasi ukukhuthaza ukubuyiswa kwemisipha.

I-Tae Bo ayingomsebenzi womzimba osebenzayo kuphela, kodwa ikwayinto eyonwabisayo kunye namava akhuthazayo. Nokuba ujonge ukuphucula imeko yakho yomzimba, Ukuphelisa uxinzelelo okanye ujabulele ixesha elithile imithambo ehambelana nesingqi somculo, olu qeqesho lukhetho olugqibeleleyo. Ngokuhamba kwexesha, uya kuqaphela indlela owuguqula ngayo umzimba wakho nengqondo, ukuphuhlisa amandla, ubugorha y ukuzithemba kuwe.

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IMassimo Dutti iveza iSoft eSebenzayo, eyona line yezemidlalo