Ukusebenza Isikhawu Esisheshayo Namafutha: Ithebula nohlelo

Ukugijima kwesikhawu kuyindlela yokugijima ngokushintshashintsha njalo kwejubane: ukuzivocavoca okukhulu kuthathelwa indawo yizikhathi zokuphumula okunamandla. Le yindlela enhle yokwenza ngcono ukuqina komzimba wakho ngesikhathi esifushane, qinisa isibalo sakho, futhi ulahlekelwe amakhilogremu athe xaxa. Ngesikhathi esifanayo, umgijimi akadingi ukuzivocavoca noma umqeqeshi oqeqeshiwe - uma ukhetha uhlelo olufanele lokuqeqesha, funda ama-nuances futhi uqiniseke ukuthi akukho okuphikisanayo, ungenza ukugijima kwesikhashana uwedwa.

Isikhathi sokuncipha sokugijima

Ngokuzikhethela, ungenza ukugijima kwesikhawu ngokushisa amafutha ku-treadmill, kepha kusengcono kakhulu ukuzivocavoca ngaphandle. Indawo yokuzivocavoca inezinzuzo zayo: kunabaqeqeshi ongacela kubo izeluleko, kulula ukusetha izilungiselelo nezinzwa ezidingekayo ku-simulator, futhi, futhi umculo udlala lapho futhi isimo sezulu sihle ngaso sonke isikhathi. Ngakolunye uhlangothi, emgwaqweni uzogijima emoyeni omusha, onempilo kakhulu. Ungawa kutreadmill futhi ayintofontofo kakhulu kubantu abade kakhulu - eminye imishini imifushane kakhulu. Umuntu ngamunye ukhululekile ukukhetha izimo ezifanele zokuziqeqesha yena, kepha sisancoma, ngisho nokuba nobulungu bejimu, kwesinye isikhathi ukuphuma kwimvelo.

Isikhathi esisebenzayo sokunciphisa isisindo etafuleni lokusetshenziswa kwekhalori sithatha imigqa ephezulu - ngemizuzu engama-20 yokuzivocavoca okunjalo, uzochitha cishe i-180 kcal. Ukuqhathanisa, ukuqeqeshwa kwamandla ejimini ngasikhathi sinye kuzokusiza ukuthi ulahlekelwe ama-kcal ayi-100 kuphela. Ngemijaho yezikhawu, ungalahlekelwa kalula kufika ku-1 kg ngesonto, kunjalo, inqobo nje uma unokudla okufanele.

Abanye abantu abaqondi ngobuqotho ukuthi kungani nangemva kwezinyanga ezintathu zokuqeqeshwa okuvamile, kungekho mphumela obonakalayo. Ngasikhathi sinye, bayakhohlwa ngesici esibaluleke kangaka sokunciphisa isisindo njengokudla.

Kubalulekile ukudla ukudla okunempilo nokunomsoco ocebile ngamaprotheni namavithamini, kepha ukusetshenziswa kokudla okunama-carbohydrate amaningi kanye namafutha kufanele kugcinwe okungenani. Ngasikhathi sinye, awukwazi ukuzilambisa; udinga ukudla kaningi, kepha kancane kancane. Ukudla kwezemidlalo kuyisihloko esehlukile okunzima ukusifaka emishweni emibili, ngakho-ke uma uhlose ukunciphisa isisindo esifanele futhi esinempilo, sincoma ukuthi ufunde lesi sihloko ngokuningiliziwe.

Ake sibheke ukuthi kungani ukugijima ngezikhathi ezithile kumshini wokunyathelisa kusebenza kahle ekulahlekelweni kwesisindo ngokubuyekeza imininingwane elandelayo:

1. Ngesikhathi sokushintsha okuvamile kokuqina kokuvivinya umzimba, umzimba uyanda emzimbeni;
2. Ngaphezu kwalokho, kukhona ukuhlukaniswa okusebenzayo kwe-glycogen eqoqwe esibindi, bese kuba nezicubu ze-adipose;
3. Lapho ijubane lishintsha kaningi futhi lide, amakholori amaningi uzolahlekelwa. Ungathola imininingwane yokuthi mangaki amakhalori owashisayo ngenkathi usebenza kuwebhusayithi yethu;
4. Futhi, ngesikhathi sokuzivocavoca okunjalo, wehlisa isisindo hhayi kuphela ngesikhathi sokugijima, kepha futhi nangesikhathi sokuzola (ukugijima) - ngenkathi izinqubo ze-metabolic ziqhubeka nokusebenza. Ngakho-ke, umzimba ulahlekelwa isisindo ngisho nangesikhathi sokuphumula;
5. Uma wenza ukugijima okulula, umzimba ekugcineni uzokujwayela umthwalo bese uyeka ukusebenzisa amandla athe xaxa kuwo, noma ngabe ukhulisa ibanga. Ukugijima kwesikhawu ngeke kuze kube umlutha - kuzohlala kukuphoqa ukuthi usebenze ngamandla akho amakhulu.

Isikhathi sokusebenza: izinhlelo

Ngokuya ngezinga lokuzilungiselela kanye nezinhloso zomsubathi onqume ukuzibandakanya ekusebenzeni kwezikhawu, uhlelo lokuqeqesha ukwehlisa isisindo luhlala lwenziwa lulodwa Kubalulekile ukukhetha uhlelo olulungile olungayilimazi impilo yakho, oluzokuvumela ukuthi uzuze imiphumela ephezulu futhi kukunikeze injabulo ekuqeqeshweni.

Sibheke izikhawu ezithandwa kakhulu ezisebenzisa izinhlelo zokwehlisa isisindo, ukubuyekezwa kanye nemiphumela, sathola nezinga eliphezulu kakhulu:

• Kwabagijimi abaqalayo, sincoma ukukhetha iphethini elula esuselwa ekugijimeni okulinganayo nezikhathi ezisheshayo. Okusho ukuthi, jog umzuzu, shesha ijubane lakho kumasekhondi angama-60 alandelayo, bese ubuyela esigqi esizolile. Kule modi, kufanele usebenzise okungenani imizuzu engama-30 (imijikelezo engu-15 yemizuzu engu-2, ushintshana).
• Uhlelo olulandelayo lubalungele abantu abanempilo enhle kakhulu. Ingqikithi yayo ilele ekukhuleni okuhamba kancane kwezikhathi zesikhathi, bese kuthi ukwehla kancane kancane.

1. Jog umzuzu bese usheshisa umzuzu;
2. Bese uphumule imizuzu emi-2 - ugijime kakhulu imizuzu emi-3;
3. Qhubeka imizuzu emithathu ngesivinini esizolile - imizuzu emi-3 ngokusheshisa;
4. Imizuzu emibili kancane - 1 ngokushesha;
5. 3 imizuzu kancane - 1 ngokushesha.
6. Zinike imizuzu emihlanu yokuphumula, lapho kufanele ubuyise ukuphefumula kwakho, wenze ukwelula, uphefumulele ngaphandle (kodwa ungakhohlwa ukuphefumula ngendlela efanele noma ngalesi sikhathi), futhi ngemuva kwalokho, phinda uhlelo futhi.

• Nalu uhlelo olulodwa oluzolungela abaqalayo, oluzolungela abantu abazi kahle ukuthi basebenze amamitha amangaki. Isikimu sifaka izigaba ezintathu: ukuhamba ngamandla, ukugijima, ukusheshisa - kufanele ugijime i-150 m ngasinye.
• Abagijimi abanesipiliyoni bangalwamukela ngokuphepha uhlelo olwedlule futhi bandise ibanga ngokuya ngamakhono abo.

Ukwenza lula ukuqashwa kwezinkomba (isikhathi, ibanga, isivinini, ukushaya kwenhliziyo), sincoma ukulanda uhlelo lokusebenza olukhethekile lwesikhawu esigijima ku-smartphone yakho. Kuzokusiza ukuthi uzulazule ukuthi uzosebenza malini ekuqaleni.

Ukusebenza kwesikhawu: izinzuzo nokulimala

Uma ufuna ukwenza ukugijima kwesikhawu ngezinzuzo zezempilo, qiniseka ukuthi awunakho ukuphikisana, futhi futhi, funda izincomo ezilandelayo:

• Ngaphambi kokuqala ukuzivocavoca umzimba, qiniseka ukuthi uyafudumala - imisipha kufanele ifudumale kahle;
• Gqoka izingubo zokunethezeka, unake ngokukhethekile izicathulo zokugijima ezisezingeni eliphakeme;
• Qala uphinde uqede ukuzivocavoca umzimba kwakho ngokuhamba ngejubane elizolile;
• Ngesikhathi sokuzivocavoca, donsa umoya ngamakhala bese ukhipha ngomlomo;
• Phuza amanzi anele usuku lonke (ungaphinda ulande uhlelo lokusebenza ukuqapha le nkomba);
• Ungadli okungenani ihora elilodwa nengxenye ngaphambi kwekilasi;
• Ungathatheki - ukuzivocavoca okunjalo kubanjwa izikhathi ezingekho kathathu ngesonto.

Noma ngabe ufunde kahle imfundiso yokuzikhethela, ukuthi ugijima kanjani ngendlela efanele, futhi uze uzikhethele nohlelo, kufanele uqiniseke ukuthi awunakho ukuphikisana:

1. Isisindo eseqile;
2. Izinkinga zenhliziyo;
3. Izifo zesistimu yokuzala yabesifazane;
4. Ukukhulelwa;
5. Izinkinga zomqolo;
6. Izifo Zegciwane: Abaqeqeshi abanolwazi batusa ukwenza ukugijima kwesikhawu ngemuva kokuqeqeshwa kwamandla ukukugcwalisa ngohlelo oluhle lwe-cardio. Sincoma ngokuqinile ukuthi uqale uqinisekise ukuthi izinga lempilo lakho liyakwazi ukumelana nomthwalo onjalo.

Ingabe ukuqeqeshwa okunjalo kungaba yingozi? Uma ungena kwezemidlalo ngokungafanele, ungacabangi noma ungahleliwe, ungalimaza ngisho nokuhamba okujwayelekile. Kubalulekile ukuhlola ngokucophelela izinga lakho lokuqina, uliqhathanise nezinhloso zakho, ufunde ngokucophelela izincwadi ezithile, uvakashele udokotela, futhi uthintane nomqeqeshi wezemidlalo okhokhelwayo. Ngesikhathi esifanayo, sikweluleka ukuthi uthole uchwepheshe omuhle impela, hhayi nje umfana ovela ejimini onemisipha emikhulu. Uma usaqala kohambo, hlala ukhetha amaphethini wokugijima wabaqalayo - kubalulekile ukukhulisa kancane ivolumu ukugwema ukuvaleka.

Izinhlobo zokuzivocavoca ezisebenza ngezikhathi ezithile

Ngaphezu kwezikimu, kunezinhlobo zokuzivocavoca ezisebenza ngezikhathi ezithile - ngokukhetha eyodwa yazo, awukwazi ukunamathela ngokuphelele kuhlelo, noma usebenzise eyodwa yazo kuma-subspecies akhethiwe.

1. Ukudlala kabusha. Oqeqeshwayo ugijima kunoma yisiphi isigqi (ezolile noma eshubile), eshintsha nezikhathi zokuphumula. Lokhu kuvivinya umzimba kuvame ukuhlala okungenani ihora;
2. Izinhlanga zesikhawu. Lokhu kuyinkimbinkimbi yesikhashana, lapho okwenziwa khona umsebenzi eshintsha izikhathi zamajezi emkhawulweni wamathuba ngokugijima;
3. Ijubane Sprint. Lolu uhlelo lwabagijimi abanesipiliyoni, okuyisidingo sokwenyuka kwejubane le-sprint kumjikelezo ngamunye olandelayo;
4. Alukho uhlelo. Lolu uhlobo lomsebenzi wabasubathi be-amateur, akusho ukuthi yiluphi uhlelo. Umuntu uqobo ukhetha izinkathi zesikhathi, isivinini, inani lemijikelezo. Lezi zinhlobonhlobo zilungele okungenani ukugijima ngezikhathi zokunciphisa isisindo, njengoba kubhekwa njengomnene.

Ngendlela, esigabeni sokuqala, ungakhohlwa ukunquma: "Kunini lapho ungagijima khona: ekuseni noma kusihlwa?" Khumbula ukuthi iwashi lomzimba wakho lithinta ikhwalithi yemisebenzi yakho nemiphumela evela kuyo.

Ukubuyekeza

Bathini abantu abajwayele ukujwayela ukugijima ngezikhawu? Okokuqala, bayaqaphela ukuthi ukuqeqeshwa okunjalo kukhulisa kakhulu izinga lokuqina komzimba womuntu. Basiza ukuqeda i-cellulite futhi bathuthukise impilo yenhliziyo. Bakha ngokuphelele ubukhulu bemisipha, banikeze ukukhululeka komzimba nokuzwana.

Lo mdlalo uthathwa njengonzima ngoba udinga ukuzithiba nokuzithiba, okusho ukuthi uqeqesha intando nobuntu. Izinzuzo zokuqeqeshwa okunjalo azinakulinganiswa ngokweqile, ngakho-ke, sincoma ukuthi uzifake ohlelweni lwakho lwezemidlalo. Ekuphetheni, siyakhumbula ukuthi ukhiye wobudlelwano besikhathi eside nezemidlalo yinjabulo ngesikhathi sokuzivocavoca, okusho ukuthi akufanele ukhandle umzimba ngemithwalo engabekezeleleki. Hlola izinga lakho futhi ungaliphakamisi ibha ngaphambi kokulilungela.

Bukela ividiyo: Izizwe Zamabutho E1. Idliso. Gogo Bathini Mbatha TV. 0828334063 (May 2025).