Ucabanga ukuthi kusebenza kangakanani ukubhukuda ukuze unciphise isisindo? Ingabe kuyakusiza ukuthi ushise amakhalori ngokushesha njengokugijima noma ukuqina komzimba? Futhi uma kunjalo, isiphi isitayela sokubhukuda esihle kakhulu ukuze umphumela ubonakale kwabanye?
Ukubhukuda kokwehlisa isisindo: yebo noma cha?
Okokuqala, ake siphendule umbuzo obaluleke kakhulu - kungenzeka yini ukwehlisa isisindo sokubhukuda echibini? Kunjalo! Ukubhukuda kungenye yezindlela ezinhle kakhulu zokuvivinya umzimba ukuze wehlise isisindo. Qala ukusonga iminwe yakho:
- Ibandakanya cishe wonke amaqembu emisipha ehlosiwe - amathanga, isisu, izingalo, izinqe. Ukukhululeka komzimba kuba kuhle kakhulu, isikhumba siqinisiwe, imisipha ithoniwe;
- Kungokwesigaba sokuzivocavoca umzimba. Izitayela ezinjengovemvane noma ukukhasa esifubeni zinamandla amakhulu njengokuqeqeshwa kwamandla okuhle ejimini. Ukubhukuda kwesifuba okunomoya opholile kuthathela indawo ngempumelelo ukugijima ngokungcebeleka;
- Ngokudabukisayo, imvelo yasemanzini yenza kube lula ukusebenza komzimba, ngenkathi ikhulisa ukusebenza kwayo kahle. Masikhumbule imithetho ye-physics, ikakhulukazi, impumelelo ka-Archimedes. Into ecwiliswe emanzini ingaphansi kwamandla aqhubayo alingana nesisindo samanzi leyo into eyikhiphela ngaphandle. Ngakho-ke, amandla adonsela phansi azwakala kakhulu emanzini kunasemoyeni. Ngamanye amagama, kulula ukuthi umzimba ubekezelele ukusebenza komzimba. Kodwa-ke, emanzini, umzimba udinga ukugcina ibhalansi eshisayo, futhi kuchithwa inani elikhulu lamandla kulokhu, kungabonakali kumuntu obhukuda. Futhi izinkuni uzithathaphi? Vele, kusuka emafutheni, anqwabelene ngokucophelela esiswini nakubapristi. Kungakho ukubhukuda echibini elinciphayo kuyindlela enethezekile, engenalutho oluphelele ngaphezu kwanoma yini enye!
- Futhi, ukubhukuda kuqeda ingcindezi emajoyintini, angenakugwenywa lapho kugijinywa, kuqunjelwa kanye nokunye ukuzivoxavoxa "komhlaba". Ngakho-ke, ukubhukuda, njengendlela yokwehlisa isisindo, kuvunyelwe abantu abanezifo zohlelo lwe-musculoskeletal, abalulame ekulimaleni, abesifazane abakhulelwe kanye nabantu abadala.
- Lapho umuntu ebhukuda, isikhumba sithola umphumela wokusikhipha futhi ukujikeleza kwegazi kuyashesha kakhulu. Izinga lezinqubo ze-metabolic nalo liyakhuphuka. Njengoba ungacabanga, konke lokhu kunendima ebalulekile ekunciphiseni isisindo;
- Futhi ekugcineni, ukubhukuda kwesisindo sabesilisa nabesifazane kusebenza ngempumelelo yokubuka kwe-hormonal. Yehlisa i-cortisol, ebandakanyeka ekugcineni amafutha, futhi inyuse i-thyroxine, esiza ukushisa ama-calories. Iphinde isebenze i-hormone yokukhula, umsebenzi wayo ohlotshaniswa nokusetshenziswa kwemali okwandisiwe.
Yebo, sikuqinisekisile, usukulungele yini ukubhukuda echibini ukuze unciphise umzimba? Isixazululo esikahle!
Kufanele ubhukude isikhathi esingakanani ukuze wehlise isisindo?
Ake sithole ukuthi udinga kangakanani ukubhukuda ukuze unciphise isisindo - ungaqala nini ukudonsa iziphetho mayelana nokusebenza koqeqesho?
Njengomthetho, uzozwa umphumela ngemuva kwamasonto ayisishiyagalombili. Isikhumba sizoqina, ivolumu izokwehla, nesisindo sizongena phansi. Vele, ngaphezu kokubhukuda, kuzofanele uhambisane nezinye izincomo - ukudla okufanele, ukuphumula okuhle, njll.
Ukuqonda kahle ukuthi udinga kangakanani ukubhukuda ukuze unciphise isisindo, ake sisebenzise izibalo. Imizuzu engama-60 yokubhukuda, umuntu ulahlekelwa:
- 400 kcal - isifuba;
- 480 kcal - isitayela sokukhasa emuva;
- 600 kcal - emanzini esifubeni;
- I-900 kcal - isitayela sevemvane.
Njengoba ukwazi ukubona, ukukhasa kwesifuba kushisa amakhalori amaningi njengokugijima kwehora elihle, futhi isifo sovemvane singaqhathaniswa nokugijima okukhulu noma ukugibela izitebhisi.
Uma uzibuza ukuthi udinga ukubhukuda isikhathi esingakanani echibini ukuze ulahlekelwe isisindo unomphela, lungela ukubhukuda impilo yakho yonke. Yiguqule ibe umkhuba owuthandayo, sicela umzimba ngomthwalo onempilo! Vakashela ichibi ama-2-3 izikhathi ngeviki bese ukhohlwa isisindo eseqile, ubuhlungu beqolo kanye nomoya omubi.
Ungabhukuda kanjani ukuze unciphise isisindo?
Ake sikhulume ngendlela yokubhukuda kahle echibini ukuze unciphise isisindo, futhi ungachithi isikhathi. Okokuqala, ake sichaze kafushane indlela yokwehlisa isisindo:
- Noma yimuphi umsebenzi womzimba udinga amandla. Umzimba uthola owokugcina kanye nokudla. Konke angakwazanga ukukusebenzisa ngaphambi kwesidlo esilandelayo kufakwa ngendlela yamafutha;
- Ukuze uqale ukunciphisa umzimba, udinga ukusebenzisa i-kcal eningi kunokudla;
- Ngesikhathi sokuzivocavoca, i-glycogen egcinwe esibindi iqala ukuphulwa. Izinqolobane zayo zanele cishe imizuzu engama-40. Ngaphezu kwalokho, umzimba uqala ukukhipha amandla emafutheni. Ngamanye amagama, ukuzivocavoca umzimba kufanele kuhlale okungenani ihora.
- Ukunakwa! Akudingeki nje ukulenga emanzini imizuzu engama-60, kepha ukuhamba, ukwenza izivivinyo, ukuzibandakanya ngokubhukuda.
Uma unentshisekelo yokubhukuda yokwehlisa isisindo kwabesifazane, okungukuthi, ukuthi ungayihlela kanjani inqubo kahle, sincoma ukuthi wakhe uhlelo bese ulandela ngokucacile amaphuzu alo. Ungaphuli uhlelo, ungaphuthelwa amakilasi, bukela indlela odla ngayo.
Njalo qala ukuzivocavoca kwakho ngokuzifudumeza!
Yisiphi isitayela esihle sokuncipha?
Yisiphi isitayela esingcono kowesifazane ukubhukuda echibini ukuze anciphise isisindo? Okokuqala, qala ngokuthi iyiphi inqubo esondele futhi oyijwayele kakhulu kuwe. Okwesibili, buyela emuva esigabeni sokusetshenziswa kwekhalori. Isitayela esidla amandla kakhulu uvemvane. Kodwa-ke, akubona bonke abantu besifazane abakwazi ukubhukuda kanjalo, futhi akubona bonke abantu abakulungele ngokomzimba. Okwesithathu, khumbula ukuthi awudingi ukubhukuda ngendlela efanayo kuwo wonke umsebenzi wakho.
Izitayela ezihlukile, ezinikeza umzimba phezulu, bese umthwalo olula. Nikela ngakho konke okusemandleni akho njengoba ugaqa esifubeni sakho futhi uphumule ngenkathi uzulazula esifubeni sakho. Thatha ikhefu lapho wenza khona izivivinyo - ukuguquka kwemilenze, ukugoba komzimba, ukweqa, njll.
Ake sibheke ukuthi ungabhukuda kanjani kahle echibini elinciphisayo ukuze uqinise izindawo ezithile zomzimba:
- Izandla ezincane. Isitayela esihle sokubhukuda, lapho izingalo zisebenza khona ngamandla, ukukhasa esifubeni. Futhi, izitho ezingenhla zibandakanyeka kahle ekubetheni kwesifuba. Ngokuya ngokuqina komzimba wakho, dala umjikelezo wemizuzu engama-20 ngalezi zitayela ezimbili, ushintshashintsha phakathi kwama-paces ahamba kancane futhi asheshayo. Phinda umjikelezo amahlandla ama-2, engeza iseshini ngamachibi ambalwa ngokukhasa emuva, futhi uma ukwazi ukubhukuda ngesinqe, hlela naso ukuqina kokugcina;
- Ukuncipha esiswini. Abesifazane abaningi banesithakazelo sendlela yokubhukuda ukususa isisu. Futhi, isitayela samanzi esifubeni siyasiza, okwenza ama-oblique asebenze. Zama ukubhukuda okungenani ama-300 m khasa lapho uzivocavoca ngakunye, futhi lapho umthwalo uphela ukubonakala unzima, wandise ibanga. Kuhle ukuncibilikisa ukubhukuda ngovemvane - okungenani ama-50 - 100 m njalo ngehora futhi isisu esisicaba sizovela ngokushesha okukhulu.
- Imilenze nezinqe ezincane. Ake sithole ukuthi singabhukuda kanjani ukunciphisa umzimba endaweni yomlenze. Ngale njongo, i-breaststroke ifanelekile, ephoqa izitho ezingezansi ukuthi zisebenze ngokuzikhandla. Ngalesi sitayela, konke ukunyakaza kwenziwa endizeni evundlile, futhi kufana nokunyakaza komzimba kwexoxo. Ngokungafani nokukhasa, lapha imilenze ayibandakanyeki nje kuphela ekugcineni ibhalansi nokuxhumana komzimba esikhaleni, kepha nasekuqhubekeni phambili, kufaka phakathi ijubane. Yingakho i-breaststroke ilungele labo abafuna ukumpompa imisipha yomlenze. Vele, kuyasiza ukufaka imijikelezo yokubhukuda yesitayela esimvemvane esikimini.
Sebenzisa imishini ethile yezemidlalo ukukhulisa umthwalo ezicutshini ezihlosiwe. Isibonelo, ukubamba i-kickboard ngezandla (ibhodi) kwenza imilenze yakho nesinqe kusebenze kanzima. Uma uyikhama ngezinyawo zakho, wonke umsebenzi uzoya ezandleni zakho. Uma ufaka amaphiko, imilenze yakho kuzofanele isebenze kanzima, futhi ungathintitha amanoni ezinhlangothini, amathanga angaphandle, isisu nezinqe. Cabanga ngalokhu lapho uthatha isinqumo sokumpompa isitho sakho ngezikwele. Le yindlela enhle yokuhlukanisa ukusebenzisa kwakho.
Kungani ungehlisi isisindo?
Ngakho-ke, sithole ukuthi ukubhukuda echibini kukusiza ukuthi wehlise isisindo, sethemba ukuthi sikuqinisekisile. Ngendlela elungile, ukuzivocavoca umzimba njalo nokudla okunomsoco, umphumela ngeke ukugcine ulinde isikhathi eside.
Siphinde sachaza nendlela yokubhukuda ukuze wehlise isisindo ezindaweni ezithile. Sengeza ukuthi ukusebenza kahle kuzokhuphuka uma ushintsha ijubane, ungeza ukuzivocavoca umzimba ngokuzivocavoca umzimba, futhi usebenzise imishini eyengeziwe.
Ngaphezu kwalokho, ezinye izici zempilo yakho zibandakanyekile enqubeni yokwehlisa isisindo. Nika ilifthi unyuke izitebhisi. Ungadli izinto ezibhakiwe ezinoshukela nokudla okusheshayo, okufaka esikhundleni sokudla okusanhlamvu, imifino nezithelo. Phuza amanzi amaningi bese ulala ngokwanele.
Uma ulima ngentshiseko kulayini wokubhukuda bese ubungaza impumelelo ngococoa onoshukela onezinhlobo ezi-4 zophizi kashizi, ngeke ukwazi ukunciphisa isisindo ngokubhukuda echibini. Ukuntula ubuthongo kuholela ekucindezelekeni, kanti lokhu kokugcina sisetshenziselwa ukukuthatha, nakho okulimaza isibalo.
Uma uyobhukuda echibini, sebenza ngokugcwele lapho, kepha ukwehla kwesisindo akwenzeki, zibuze lo mbuzo: "Yini engiyenzayo engalungile?" Phinda ufunde le ngxenye, ngokuqinisekile uzothola impendulo.
Noma ngabe abantu bancipha emzimbeni ngokubhukuda echibini, sikuphendulile. Okunye futhi ukuthi akuwona wonke umuntu onamandla anele nesisusa sokungayeki lokho akuqale maphakathi. Ngakho-ke, noma ikuphi ukwehla kwesisindo kuqala ngokubeka imigomo ecacile. Thola ukuthi mangaki ama-kg ohlose ukwehliswa kuwo, ukuthi iyiphi ingubo ongena kuyo nokuthi uzozivuza kanjani ngokuqedela lo msebenzi. Bandakanya abangani nezihlobo kule nqubo, bayeke badumise impumelelo yakho, noma okungcono kakhulu, ufunde nawe. Yabelana ngempumelelo yakho ekuxhumaneni nomphakathi kanye nezinhlelo zokusebenza ezikhethekile zokufaneleka. Ngendlela, ekugcineni ungabona izinhlelo ezinhle zokwehlisa isisindo zabaqalayo nababhukudi abaphambili. Sikufisela inhlanhla nomfanekiso omuhle!
