Ukuhamba lapho kungenye yezinto zokuzivocavoca ezingabizi kakhulu futhi ezithandwayo okungenakuphikisana nakho. Inzuzo yayo enkulu ubungozi bokulimala kanye nendlela elula yokwenza. Noma ngubani oqalayo angakwazi ukuzivocavoca, ngaphandle kosizo lomqeqeshi noma iGoogle. Ungahamba yonke indawo: ekhaya, emgwaqweni, nasehhovisi, ngesikhathi sekhefu. Ngakho-ke, noma ngubani angahola indlela yokuphila esebenzayo, ngisho nalabo abangenaso nhlobo isikhathi sokuzivocavoca noma sokuzivocavoca ekuseni.
Kusha amakhalori amangaki
Ake siphendule umbuzo oyinhloko onentshisekelo kubo bonke abesifazane abazama ukuhamba endaweni yokwehlisa isisindo - mangaki amakhalori ashile?
Ngokwesilinganiso, uzochitha 250-500 kcal ngehora lokuqeqeshwa. Inani eliqondile lincike ekuhambeni kokuhamba kwakho - lapho uhamba ngokushesha, amandla owasebenzisa kakhulu. Ijubane eliphakanyisiwe labaqalayo yizinyathelo ezingama-70 ngomzuzu. Abagijimi abaqhubekayo kufanele bahambe ngezinyathelo ezingama-90-100 ngomzuzu. Kwabanolwazi, sincoma ukwenza izinyathelo eziyi-130-150 ngesikhathi, okungukuthi, ngokusebenza.
Ngakho-ke, sithole ukuthi mangaki ama-calories ashisiwe lapho uhamba khona lapho, kepha kuthiwani uma ufuna ukwandisa ukusetshenziswa kwakho? Kungenzeka ngandlela thile ukukhulisa umthwalo?
Ukuhlukahluka kokuzivocavoca umzimba
- Zama ukuthatha ama-dumbbells ama-3-5 kg lilinye. Ungangeza ngokuphepha enye i-150 kcal ekusetshenzisweni;
- Beka ibhentshi elincane bese ulingisa izitebhisi zokugibela nokwehla. Kanye nama-300 kcal. Hhayi-ke, noma ungaphumela emnyango njalo bese ukhuphuka izitebhisi;
- Ungahamba endaweni ngokuya ngesikhawu - ushintshashintsha ijubane eliphakeme nelihamba kancane. Kulokhu, ukusetshenziswa kwamandla kokuvivinya umzimba kukhuphuka ngama-200 kcal;
- Ingabe ukuphakama kwamadolo kuphakama. Kanye nama-200 kcal.
Ungakwenza kanjani kahle
Ukuhamba khona lapho kungukuzivocavoca ekhaya; akudingi amakhono athile, okokusebenza, noma okokwembatha okukhethekile. Vele uthenge amateki anethezekile bese ukhetha isimo esifanelana nawe.
Ngaphambi kokuqala ukuzivocavoca umzimba, gcoba amalunga nemisipha yakho, uvivinye umzimba kancane. Isidlo sokugcina akufanele sisondele kunamahora ama-2 edlule. Isikhathi esimaphakathi sokuzivocavoca okukodwa imizuzu engama-40.
- Yima uqonde, uhlukanise izinyawo zakho ububanzi behlombe, goba izingalo zakho ezingqineni, ubheke phambili;
- Donsela amahlombe akho emuva kancane, uvule isifuba;
- Phakamisa idolo elilodwa ngasikhathi kuze kube yilapho ithanga lifana naphansi. Indololwane ebhekene iya phambili, enye, ngokulandelana, emuva;
- Beka unyawo lwakho phansi ngamabili, uphakamise idolo lesibili, shintsha ukuma kwezindololwane;
- Qhubeka nephethini. Unyawo lubekwa kuqala kuzwane, bese ligoqeka ngobumnene esithendeni;
- Umzimba uhlala uqonde kulo lonke uhambo.
Uma uzama ukwenza ukuphakama okuphezulu kwe-hip, zihlose ukuthinta idolo lakho esifubeni sakho. Ngasikhathi sinye, gcina umhlane wakho uqonde, okungukuthi, ungaguqi umzimba wakho emadolweni.
Abantu abaningi babuza ukuthi kungani ukuhamba endaweni nokuphakamisa idolo kuwusizo - sizophendula: ngale ndlela wandisa umthwalo futhi ngaphezu kwalokho usebenzise izicubu zesisu.
Phefumula ngokulinganayo, ngokulinganisa, ngesigqi. Ijubane elinconywayo ukuhogela nokukhipha emlenzeni ofanayo.
Ngakho-ke, sihlaziye incazelo yokuzivocavoca ukuhamba endaweni yendlu, kepha ukuze siqonde kangcono i-physics yayo, ake sibhale ukuthi imiphi imisipha eyisebenzisayo.
Yimiphi imisipha eshintshayo?
Yimiphi imisipha esebenza ngenkathi uhamba endaweni:
- Ama-biceps we-Hip;
- Ama-Quadriceps;
- Imisipha yethole;
- I-gluteus enkulu;
- Imisipha yesisu;
- Imisipha yangemuva, umzimba wehlombe, izingalo.
Ukuhamba ngesisindo
Wonke umuntu unesithakazelo ekutheni ukuhamba endaweni efanelekile ukunciphisa umzimba, ukubuyekezwa kunethiwekhi kuyinkimbinkimbi kakhulu. Sizokuphendula ngokushesha nangokwethembeka okukhulu. Ukuhamba endaweni yodwa akunakwenzeka ukuthi wenze isibalo sakho siphelele ngesikhathi esifushane. Kodwa-ke, kuzokuvumela ukuthi ukhiphe imisipha yakho, uyilungiselele umthwalo ophakeme, ikusize uthole amandla okuya epaki ku-treadmill noma ekugcineni uye ejimini.
Ukwehlisa isisindo, udinga ukushisa ama-calories amaningi kunalawo owadlayo. Ngokunjalo, kubalulekile ukuqapha indlela odla ngayo futhi uphile impilo enempilo. Zama ukunqoba okungenani izinyathelo eziyi-10 000 ngosuku, futhi ukulawula ukubala, faka noma yiluphi uhlelo lokusebenza lokuqina ku-smartphone yakho.
Ukuhamba lapho ekhaya ngeke kukuvumele ukuthi wehlise isisindo ngokushesha, kodwa ngokuzikhandla nangokukhuthala, nakanjani kuzokukwenza ubukeke ungcono. Umphumela wokugcina uncike kumapharamitha okuqala, kanye nesikhathi ozosichitha emakilasini.
Zama ukunikela yonke iminithi yamahhala ukuzivocavoca umzimba. Isibonelo, ukubuka uhlelo lwe-TV kusihlwa kungahlanganiswa nokuqeqeshwa.
Yenzelwe bani?
Ukuzivocavoca okuhamba esizeni kuphelele kubasubathi abasafufusa abangenalo nhlobo ulwazi emkhakheni wezemidlalo. Umthwalo ubhekwa njengokugcina (cishe, njengokuhamba kweScandinavia), ngakho-ke, akuvunyelwe ngesikhathi sokukhulelwa, nasekugugeni. Ukuhamba kule ndawo kwenziwa ngabasubathi abalulama ekulimaleni abavunyelwe kwezinye izinhlobo zemithwalo. Lokhu kuvivinya kunconyelwe abantu abakhuluphele, okugijinyelwa ezinye izinhlobo zokuhamba kungavunyelwe ngezizathu zokwelashwa.
Inzuzo nokulimala
Isikhathi sokuthola ukuthi ukuhamba lapho kuyasiza yini futhi yiziphi izinzuzo zayo eziphambili!
- Ukuvivinya umzimba kuthinta imisipha engama-80% emzimbeni womuntu. Vumela izinqa nemilenze kuphela ukuthola umthwalo omkhulu, kepha umzimba wonke usezwini!
- Ngenxa yokuhamba okusebenzayo, ukujikeleza kwegazi nokunikezwa komoya-mpilo esitokisini ngasinye somzimba kuyathuthukiswa. Izinqubo ze-Vital redox zibangelwa, imetabolism iyathuthuka;
- Izinhlelo zenhliziyo nemithambo yokuphefumula ziyaqiniswa;
- Inqubo yokushiswa kwamafutha iqala, kukhishwa ama-slags nobuthi;
- Umbundu wokukhuthazela komsubathi uyanda;
- Isimo siyakhuphuka futhi ukucindezeleka kuyaphela.
Mancane amathuba okuthi noma ngubani aphumelele ukwenza okubi ngokuhamba khona lapho. Ngaphandle kokuthi, uzoqala ukuzivocavoca umzimba, usesimweni esinjalo lapho, ngenxa yezizathu zokwelashwa, ukwazi ukulala phansi kuphela. Qaphela ukulimala, ukulimala kwamalunga emilenze noma umgogodla, futhi ungalokothi uvivinye umzimba uma ungazizwa kahle. Lokhu kusebenza nakwabadala, nabesifazane abakhulelwe, kanye nabasubathi abasha abajwayelekile, ngokwesibonelo, abanemfiva noma isisu esithukuthele.
Ngakho-ke, sifunde izinzuzo nobubi bokuhamba khona lapho, ekugcineni kokushicilelwa, sizonikeza uhlelo lokuqeqeshwa olulungele bonke abaqalayo kanye nabadlali abaphambili.
Uhlelo lokuqeqesha
Kwabaqalayo, sincoma ukuqeqeshwa izikhathi ezingama-5-7 ngesonto imizuzu engama-40 ngejubane elijwayelekile. Ngokushesha nje lapho uzwa ukuthi lo mthwalo awusakuphoqeleli ukuthi usebenzele ukugqoka, dlulela emakilasini amakhulu:
- Hamba ngezinyathelo ezingama-80 ngomzuzu emaminithini okuqala ayi-10 wokuzivocavoca umzimba;
- Bese - imizuzu emi-5 yenza izinyathelo ngokuphakamisa idolo eliphakeme;
- Emizuzwini eyi-10 elandelayo, qhubeka uhamba ngezinyathelo eziyi-100-120 ngomzuzu;
- Futhi imizuzu engu-5 ephakamisa idolo eliphakeme;
- Imizuzu eyi-10 ngejubane lezinyathelo ezingama-70-80 ngomzuzu.
Uma unentshisekelo kulokho ukuhamba endaweni unikeza isikhawu, sizophendula okokuqala - ukwandisa umthwalo. Uzoshisa ama-calories amaningi, wenze imisipha yakho isebenze kanzima. Ngakho-ke, uzothola imiphumela engcono ngesikhathi esinqunyelwe.
Kubasubathi abathola umthwalo onjalo unganele, sincoma ukuthi bafake ubhaka onesisindo emhlane wabo noma baphakamise izinsimbi ezincanyana. Noma, ukuhamba ngokunye ngokugijima endaweni. Uhlelo luzibonisile, lapho izinyathelo ezijwayelekile zishintshaniswa nama-squats noma zifika endaweni ephakeme.
Bangani, ukuhamba endaweni kungukuzivocavoca okupholile okungaphakamisa uhlaka lwemisipha. Akudingi ukuvakashelwa ejimini, futhi umuntu ufunda ukunyakaza ngokwakhe eneminyaka eyodwa. Le yindlela elula futhi elula kunazo zonke yokuzihambisa, ngisho nasezimweni ezimatasa kakhulu!
