Ukuhamba ngezitebhisi zokwehlisa isisindo: ukubuyekezwa, imiphumela, izinzuzo nokulimala

Ukuhamba ngezitebhisi kwenziwa emhlabeni wonke njengokuzivocavoca okusebenzayo kokushisa amafutha nokuqiniswa okujwayelekile kohlaka lwemisipha. Ngeshwa, namuhla abantu abaningi ngokwengeziwe bahola indlela yokuphila ngokweqile. Bahamba ngemoto, bahlala emahhovisi usuku lonke, bahambe kancane. Asikho isikhathi esisele sokuqina noma ezemidlalo. Ngenxa yalokhu, isifo senhliziyo siyakhula, imisipha iba yisigaxa, kuvele isisindo esiningi ngokweqile kanye ne-cellulite.

Ukukhuphuka ngezitebhisi ukunciphisa umzimba noma ukumane nje ugcine impilo kuyindlela yokuphuma kubantu abafuna ukwephula isiyingi esibi. Kungenziwa kuyo yonke indawo, ngokwesibonelo, ehhovisi, esikhundleni selifti, sebenzisa izitebhisi. Izindlu nazo ziya phezulu. Ungawasebenzisi ama-escalator ezitolo, emetro, ezinxanxatheleni zezitolo, kepha sebenzisa izinyawo zakho ukunqoba okwehla nokwenyuka. Ngakho-ke, umuntu uqala ukuphila impilo esebenzayo ngaphandle kokuchitha isikhathi sokuqeqeshwa ejimini.

Vele, ukukhuphuka ngezitebhisi akuyona indawo yokuzivocavoca ngokugcwele. Kodwa-ke, izonikeza umphumela omuhle kakhulu kulabo abafisa ukuqinisa imisipha yemilenze nabapristi, iqinise inhliziyo namaphaphu, futhi yehlise isisindo.

Yimiphi imisipha eshintshashintshayo lapho uhamba ngezitebhisi?

Ake sithole ukuthi yimiphi imisipha esetshenziswayo lapho unyuka ukhuphuke izitebhisi. Lokhu kuzokusiza uqonde kangcono ukuzivocavoca uqobo, kanye nokusebenza kwawo.

Njengoba ungacabanga, ukwenyuka nokwehla akuyona into efanayo. Uzomangala, kepha yize ukwehla kushisa ama-calories ambalwa, imisipha isebenza kanzima. Iqiniso ngukuthi lapho umuntu ephakama, uhambisa umlenze wakhe endaweni ephakeme kakhulu, enembile ebala ukuphakama kokuphakama okulandelayo. Ngesikhathi sokwehla, isinyathelo ngasinye ukucwilisa okuncane phansi, noma kungukujula okuthile. Ubuchopho nemisipha kusebenza ngokubambisana, zihlala zilawula ukuma komzimba esikhaleni, zihlangabezana nohlobo lokucindezeleka. Ngakho-ke, ukwehla, uqinisa futhi uthinte imisipha kakhulu, kanti ngenkathi ukhuphuka, uchitha amandla ngokuzikhandla, okusho ukuthi wehlisa isisindo.

Ukukhuphuka izitebhisi kufaka:

• Ukuqondisa amadolo;
• Imisipha yethole;
• Ama-biceps we-Hip;
• Imisipha ekhazimulayo.

Ngesikhathi sokwehla, ngaphezu kwamaqembu emisipha abonisiwe, ama-quadriceps (ngaphambili kwethanga) afakiwe emsebenzini.

Manje uyazi ukuthi imiphi imisipha esebenza lapho uhamba ngezitebhisi, okusho ukuthi uyaqonda ukuthi kungani ukuzivocavoca kuzuzisa kangaka imisipha yomzimba ongezansi. Ngendlela, lolu hlobo lokuqeqeshwa lubandakanya ukunyakaza, okusho ukuthi amanye amaqembu amaningi emisipha ayabandakanyeka - ibhande langemuva, izingalo, isisu kanye nehlombe. Ngaphezu kwalokho, kuhileleke imigqa, amalunga kanye namathambo.

Inqubo yokwenza

Ukuze uqalise, hlola izinkombandlela eziwusizo.

• Okokuqala, qiniseka ukwenza ukufudumala - ukufudumeza imisipha yemilenze nasemhlane. Yenza ukujikeleza okuyindilinga kwamalunga asebenzayo, gxuma endaweni, welule kahle;
• Zivocavoce ngezemidlalo, ungagijimisi amateki asezingeni eliphakeme ngamathe entwasahlobo;
• Qala ngokuhamba kancane, kancane kancane wakhe phakathi. Kancipha kancane i-10% yokugcina yesikhathi. Qedela ukuzivocavoca ngokuzivocavoca umzimba okunzima nokwelulwa okuncane
• Phefumula njalo lapho uhamba, phefumula ngokujula okumaphakathi. Faka umoya ngamakhala akho, ukhiphe ngomlomo.
• Indawo enconyelwe ukushaya kwenhliziyo ukushaya okungu-130-140. / min. Ungalanda uhlelo lokusebenza olukhethekile lokuqina komzimba ocingweni lwakho noma uthenge iwashi lokuqina;
• Kulabo abafuna ukukhuphuka izitebhisi zokwehlisa isisindo, ukuthola imiphumela esheshayo, izibuyekezo zincoma ukuzivocavoca ngejubane elisheshayo ongalisebenzisa.
• Thatha ikhefu kuphela ngemuva kokwehla: khuphuka, yehla ngokushesha - ungahlala isikhashana.

Ngenkathi yokunyakaza, umlenze ufakwa ozwaneni, ugingqa unyawo esithendeni, idolo ligobile lize engela lama-degree angama-90. Ingemuva ligcinwa liqondile, umzimba ungatshekiswa kancane uye phambili ngenkathi uphakamisa. Kungakuhle ukugoba izingalo zakho endololwaneni futhi ubasize lapho uhamba. Ungabheki ezinyaweni zakho. Faka ama-headphone ezindlebeni zakho - kumnandi kakhulu!

Izinzuzo, ukulimala nokuphikisana

Okulandelayo, sizobheka izinzuzo nokulimala kokuhamba ngezitebhisi, ngoba lo msebenzi, njenganoma yimuphi omunye, unokuphikisana kwawo. Ake siqale ngokumnandi:

1. Ochwepheshe bezenhliziyo baphendula ngazwi linye lo mbuzo "kuyasiza yini ukukhuphuka izitebhisi" ngohlelo. Ukuzivocavoca umzimba kuqinisa isimiso senhliziyo nemithambo yegazi, kuhlalise umfutho wegazi;
2. Isifundo siqeqesha ukukhuthazela komsubathi, sithuthukisa ukuphefumula;
3. Ukuqiniswa kwemisipha namalunga kwenzeka, kuvela ukukhululeka okuhle, umzimba ube nokunwebeka, isikhumba sinwebeka;
4. Ukuzivocavoca amandla kakhulu, ngakho-ke kukhuthaza ukushiswa kwamafutha. Ngezansi sizokutshela ukuthi ungahamba kanjani kahle ngezitebhisi zokwehlisa isisindo ukuze umphumela uvele ngokushesha okukhulu;
5. Ukujikeleza kwegazi kuyasebenza, ikakhulukazi okhalweni oluncane, oluzuzisa ngokulinganayo umsebenzi wokuzala wabesilisa nabesifazane;
6. Isimo esihle sakhiwa;
7. Noma yimuphi umsebenzi wezemidlalo unomphumela omuhle kwisizinda somzwelo esijwayelekile somuntu - imizwa iyakhuphuka, izinkathazo nezinkathazo ziya ngemuva.

Izitebhisi zokuhamba zingamlimaza nini umgijimi?

1. Uma uzibekela ibha ephezulu kakhulu bese uqala ukuzivocavoca ngejubane elisheshayo, izinhlungu ezingejwayelekile enhliziyweni noma emajoyini zingenzeka. Kulokhu, nciphisa umthwalo, vumela ukuphumula. Qiniseka ukuthi uyabona udokotela;
2. Uma uzivocavoca izicathulo ezingalungile, ungalimaza iqakala lakho. Ingozi yokuwa nokusonteka umlenze ihlala ngabaqalayo abangakajwayeli ukuzivocavoca, noma abenza isivinini esikhulu ngokushesha;
3. Uma uzivocavoca umzimba, uma uzizwa ungaphathekile kahle, kunengozi yokuphefumula kanzima, isiyezi, ubuthakathaka. Ungalokothi uye ekuzivocavoca umzimba uma ugula, unomkhuhlane, ungalali kahle, noma ukhathele kakhulu.

Okulandelayo, sibala ukuphikisana, lapho ukuhamba ngezitebhisi kungavunyelwe ngokuphelele:

• Imithambo ye-varicose esebenzayo;
• Izimo ngemuva kokuhlaselwa yisifo senhliziyo noma isifo sohlangothi;
• Ukulimala emadolweni, emaqakaleni, noma emajoyinteni enqulu. Uyacelwa ukuthi uqaphele ukuthi kufanele kutholakale uchwepheshe. Uma idolo lakho libuhlungu ngemuva kokugijima, lokhu akusho lutho futhi kusesekuseni kakhulu ukuthi ungakhuluma ngokuphikisana;
• Ukulimala kohlelo lwe-musculoskeletal;
• I-Scoliosis;
• Ukwanda kwezifo ezingamahlalakhona;
• Ngemuva kokuhlinzwa kwesisu;
• Ngezinqubo zokuvuvukala, kufaka phakathi izinga lokushisa;
• I-glaucoma;
• Amehlo angaboni kahle.

Izitebhisi zokuhamba nokukhulelwa

Omama abaningi abakhulelwe, ikakhulukazi labo abahola impilo yemidlalo esebenzayo esikhathini esedlule, banentshisekelo yokuthi kukhuphuka izitebhisi kuba lusizo kangakanani kwabesifazane. Futhi, ngokujwayelekile, kungenzeka ukuhlelela ukuqeqeshwa okunjalo endaweni ethokozisayo.

Impendulo yalo mbuzo izoba muhle, ngoba ukukhulelwa akusona isimo se-pathological. Ngokuphambene nalokho, lesi yisikhathi esihle lapho ukuvivinya umzimba ngokulingene kuzoba nomthelela omuhle kowesifazane nasenganeni yakhe.

• Ngesikhathi semidlalo, umzimba uthatha umoya-mpilo omningi. Ngakho-ke, umama okhulelwe, ngosizo lokuzivocavoca, uyayekela ingozi yokuthuthukisa i-hypoxia enganeni;
• Imfundo yomzimba iqinisa imisipha nemisipha, ithuthukise inhlalakahle, okusho ukuthi kuzoba lula ngomama ukuthi abelethe futhi kube lula ukululama ngemuva kokubeletha;
• Vele, umthwalo wabesifazane abakhulelwe kufanele ube ngokulingene. Azikho izinsimbi, awekho amarekhodi amasha futhi akukho mijaho ekhathazayo. Uma uzizwa ungaphilile ngokungazelelwe, yeka ngokushesha. Zijwayeze kancane futhi ngenjabulo. Uzokwehlisa isisindo bese ujikisa imbongolo yakho ngokuhamba kwesikhathi, kepha manje, udinga nje ukuthuthukisa impilo yakho, uzijabulise wena nengane yakho.
• Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala ukuzivocavoca umzimba. Akuvunyelwe ukudlala imidlalo lapho kukhona usongo lokuphuphuma kwesisu, ithoni yesibeletho, ukopha, ubuhlungu, kanye nasezigabeni zokuqala.
• Ku-trimester yokugcina, sincoma ukugqoka ingubo yokuminyanisa nebhandishi.

Kusha amakhalori amangaki?

Bonke abesifazane abalahlekelwa isisindo banesithakazelo sokuthi mangaki amakhalori ashisiwe lapho kukhuphuka izitebhisi. Ngendlela, lokhu kuvivinya kuthatha amandla amaningi kunokugijima okuvamile, ngoba ngenkathi kuphakanyiswa, umgijimi uphoqeleka ukuthi anqobe njalo amandla adonsela phansi.

• Ngokwesilinganiso, kuzo zonke izinyathelo eziyi-10 umuntu uchitha i-1 kcal;
• Ngakho-ke, ngejubane elilinganisiwe, izodla i-10-15 kcal ngomzuzu;
• Ngezibalo ezilula, sibala ukuthi ngehora ungalahlekelwa ama-kcal 600-900

Ukusetshenziswa kwamandla kuncike ezintweni eziningi, njengesisindo somsubathi. Lapho umuntu esinda ngokwengeziwe, kuba nzima kakhulu kuye ukukhuphula amakhilogremu akhe ezitebhisini, ngokulandelana, amakhalori azowachitha kakhulu. Futhi, ijubane lokuhamba, ubude besifundo, ngisho nokushisa komoya endaweni kunethonya.

Njengoba ukwazi ukubona, ukuhamba ngezitebhisi kuyasebenza ekwehliseni isisindo - ama-calories asetshenziswa kakhulu kunokusebenza (500-600 kcal ngehora). Ngendlela, lapho umthwalo wokuqala usujwayelekile kuwe, zama ukusheshisa ijubane noma ushintshe ukusuka ekukhuphukeni izitebhisi uye ekugijimeni. Ngenye indlela, qala ukusebenzisa izinsimbi. Lokhu kuzokhulisa ubunzima bomsebenzi, okusho ukuthi uzosebenzisa amakhalori amaningi kakhulu. Uma ufuna ukunciphisa umzimba, khumbula ukudla okunempilo, thola ukulala ngokwanele nokuphumula.

Uhlelo lwesifundo sesampula

Uma usaqala, ungasebenzisi izisindo. Vocavoca ama-2-3 izikhathi ngeviki imizuzu eyi-15-30 ngejubane. Ngemuva kwamasonto ambalwa, ungakhuphula ijubane lakho lokuhamba.

Kubasubathi abanesimo somzimba esijwayelekile, sincoma ukungeza izinto ezikhanyayo zemfundo yokuzivocavoca ekuhambeni izitebhisi:

• Ukugxumela phezulu - izikhathi ezingama-20-30;
• Ikhuphuka ngokuncipha izikhathi ezingama-40-70;
• Shwiba imilenze yakho uye phambili, emuva nasemaceleni amahlandla ama-30;
• Ukuqhubeka kwemizuzu eyi-10-15 kukhuphuka izitebhisi ngejubane elilinganisiwe;
• Ukuhamba ngamandla imizuzu engu-5-10 (cishe ukugijima);
• Nciphisa ngokushelela ijubane lokuhamba imizuzu eyi-10.
• Ukuvivinya umzimba okuningana.

Kubasubathi abanesipiliyoni, sincoma ukuthi kube nzima kubo, ngokwesibonelo, ukulengisa ubhaka onesisindo emhlane wabo, bephakamisa ama-dumbbells. Zama ukugijima kwesikhawu ngesivinini esishintshanayo.

Sibuyekeze ukubuyekezwa kanye nemiphumela ekukhuphukeni kwezitebhisi zokwehlisa isisindo, futhi saphetha ngokuthi ukuzivocavoca kusebenza kahle kakhulu. Abesifazane abahamba ngamabomu ezinkundleni zemidlalo ukugijima benyuka benyuka izitebhisi bathi bakwazile ukwehla ngama-5 kuya ku-10 kg ngenyanga. Ngasikhathi sinye, kunjalo, balandela indlela efanele yokudla, baphuza amanzi amaningi nezitebhisi ezihlangene behamba neminye imithwalo.

Njengoba besho, umgwaqo uzobhekwa ngohambahambayo, okusho ukuthi into esemqoka ukuqala ukuziqeqesha. Yizame namuhla, phansi ngekheshi, hamba uye ekhaya!

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