Uma unquma ukuqala ukuzijwayeza ukugibela izitebhisi emnyango wokuncipha, lapho-ke usendleleni efanele! Lokhu kungukuzivocavoca okuhle kakhulu futhi okungabizi kakhulu kokuncipha kwesisindo okungadingi ukuya ejimini noma amakhono akhethekile. Thola iladi elifanele, uthenge izicathulo ezinhle zokugijima bese ulanda amathrekhi akho owathandayo kusidlali sakho - lesi yisona trio esifanele sokuzivocavoca okuphumelelayo. Kepha, ngaphambili, ngicela ufunde i-athikili yethu!
Sizohlaziya ukubuyekezwa kwezitebhisi ezigijimayo zokwehlisa isisindo, sikutshele ukuthi ugijima kanjani kahle nokuthi ungayikhetha kanjani indawo, futhi sinikeze nohlelo oluhle lokuzivocavoca kwabaqalayo. Ake siqale!
Kudliwa amakhalori amangaki lapho kukhuphuka izitebhisi ezitebhisini
Ukugijima ngezitebhisi kungenye yezindlela eziphumelela kakhulu zokuzivocavoca kwe-cardio. Lawa makilasi alungele ukwehlisa isisindo, ngoba engxenyeni nje yehora lokuqeqeshwa, umsubathi uzosebenzisa imali efinyelela ku-550 kcal. Lokhu, okomzuzu, ibha yonke yoshokoledi noma ucezu lwe-pizza enhle enezinhlobo ezine zoshizi. Uma kuqhathaniswa, ukugijima kudla amandla alinganayo ngehora.
Vele, akubona bonke abesifazane abazokwazi ukumelana nengxenye ephelele yehora lokuzivocavoca okukhulu emnyango. Ngaphezu kwalokho, uma engenamandla emzimbeni. Kodwa-ke, ekuqaleni, u-10-15 uzokwanela - into ebaluleke kakhulu hhayi ukuma lapho futhi wande njalo umthwalo.
Bona ukuthi mangaki amakhalori agijima phezulu naphansi ezitebhisini ezisha ngezikhathi ezahlukahlukene:
- Ngemizuzu eyi-10 - 200 kcal. Inani elifanayo lisetshenziselwa ihora eli-1 lokuhamba ngejubane elizolile;
- Ngemizuzu engu-20 - 400 kcal. Izitebhisi zokuhamba zizodla amandla alinganayo, kepha ngemizuzu engama-30;
- Ngemizuzu engu-30 - 580 kcal. Ukushisa inani elifanayo lamakhalori, kuzodingeka ugijime ihora lonke epaki eliseduze;
- Ngemizuzu engu-45 - 750-850 kcal. Ukusetshenziswa kulingana namandla okusetshenziswa kokuqeqeshwa kwamandla okuhle ejimini;
- Ihora elilodwa - 1100-1150 kcal. Awudingi ngisho nokuphawula nganoma yini, akunjalo?
Uyini umnyango olungile?
Ngakho-ke, sidlulele kahle esihlokweni esilandelayo - kungenzeka yini ukuprakthiza ukunciphisa umzimba ngokugijima izitebhisi kunoma iyiphi indawo etholakalayo?
Okokuqala, izitebhisi kufanele zibe yisicaba, ezinokuphakama okufanayo kwazo zonke izinyathelo, ngaphandle kwemigodi, izimbobo nokunye ukukhubazeka. Ngikholwe, ukuwa phansi kwezitebhisi kubuhlungu kakhulu!
Okwesibili, kungakuhle ukuthi umnyango ungeniswe umoya ukuze ube nomoya owanele. Njengoba wazi, ngesikhathi semidlalo, ukusetshenziswa komuntu komoya-mpilo kukhuphuka cishe izikhathi eziyi-1.5. Yingakho kunconywa ukuzivocavoca emapaki aluhlaza, emoyeni omusha.
Vele, ukungena okubhemayo okunomphunga onuka kamnandi ovela kusigaxa sikadoti ngeke kukufanele. Sincoma ukuhlola izindlu ezingomakhelwane, ikakhulukazi izakhiwo ezintsha, lapho ikheshi nezitebhisi zineminyango ehlukene. Abantu basebenzisa amakheshi kaningi, ngakho-ke izitebhisi azinalutho, zihlanzekile, kunomoya omningi.
Uma kungekho mnyango ofanele eduzane, funa inkundla yezemidlalo eseduze enezihlalo. Lesi yisisekelo esihle sokuncipha kwesisindo - lapha ungagijima wehle noma wehle izitebhisi, bese uvunguza imibuthano embalwa yokugijima, bese unyakazisa i-abs yakho.
Ngobani
- Amakilasi ama-lobby afanele abantu abangenakho ukufinyelela ejimini.
- Futhi, kwabesifazane abafuna umthwalo wezemidlalo omuhle wokwehlisa isisindo.
- Omama abasebancane abangakwazi ukungabikho ezinganeni zabo isikhathi eside. Ngemuva kwakho konke, ngisho nokugijima epaki eliseduze kuzothatha okungenani amahora we-1.5.
- Abasubathi abafuna ukuthuthukisa imfanelo yabo yomzimba, bekhetha ukusebenza okuyinkimbinkimbi kwe-cardio.
- Abantu abamatasa abafuna ukuthola indlela yokunikela okungenani isikhathi esincane kwezemidlalo. Umnyango uhlale useduze, kwanele ukuvusa imizuzu engama-20 ekuseni bese unikezwa imali ekhokhwayo yemizuzu eyi-10 nsuku zonke.
Izinzuzo nokulimala kokugibela ezitebhisini zokwehlisa isisindo
Ukukhuphuka izitebhisi ukuzivocavoca ngamandla okubeka umthwalo ophakeme kakhulu emzimbeni. Ngakho-ke, ngeshwa, ayikhonjiswa kuwo wonke umuntu. Akunandaba ukuthi kusebenza kangakanani ekunciphiseni isisindo, kuzofanele wenqabe emakilasini emnyango uma kukhona ukuphikisana okulandelayo:
- Ngokukhuluphala (inkomba yomzimba ngaphezulu kuka-30);
- Ngemithambo esebenzayo ye-varicose;
- Nge-hypertension;
- Ngemuva kokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi;
- Izifo zesistimu yenhliziyo;
- Nge-scoliosis;
- Ngesikhathi sokukhulelwa;
- Ngemuva kokuhlinzwa;
- Phambi kwanoma yiziphi izinqubo zokuvuvukala (kufaka phakathi ukushisa);
- Okwezifo noma ukulimala kwamalunga, ikakhulukazi idolo neqakala.
Izinzuzo nobungozi bokukhuphuka izitebhisi emnyango, kunjalo, akunakuqhathaniswa. Kunezinto eziningi ezinhle kunezimbi ezingezinhle. Kamuva sizobhala izinzuzo zokugibela phezulu naphezulu ezitebhisini, kodwa okokuqala sizohlukanisa phakathi kwalezi zinhlobo ezimbili zomthwalo.
Ukungena Ukungena: Umehluko Phakathi Kokwehla Nokwenyuka
Ngesikhathi sokukhuphuka, imisipha yethanga namaqakala iyasebenza, ngenkathi yehla, amalunga alayishwa kakhulu, ikakhulukazi edolweni. Ukusetshenziswa kwekhalori ngesikhathi sokukhuphuka kuphakeme kakhulu kunangesikhathi sokwehla, ngoba umsubathi ngasikhathi sinye kufanele asebenzise amandla ukunqoba amandla omhlaba. Ehla, usebenzisa amandla amaningi ukugxilisa ingqondo nokugcina ukulawula isikhundla somzimba esikhaleni. Ngamanye amagama, imisipha isebenza ngokuzikhandla ngesikhathi sokwenyuka, nobuchopho ngesikhathi sokwehla.
Ngakho-ke, inzuzo lapho ukuphakamisa kungumsebenzi osebenzayo wemisipha, ikhono lokulayisha ngokufanele ithanga nemisipha ekhazimulayo. I-pluses yokwehla yikhono lokukhuphula ukunakwa, ukuthuthukisa ukulawula umsebenzi wezinqubo ze-articular, nokuqinisa umqondo wokulinganisela nokuxhumanisa.
Sibheka izinzuzo nobubi bokukhuphuka izitebhisi, ngokulandelana, kufanele sikhombise ububi. Ngesikhathi sokukhuphuka, kunomthwalo omkhulu kakhulu ohlelweni lwe-cardiovascular. Lapho wehla, ingozi yokulimala ngenxa yokuwa iyanda, kanye nokonakala kwamalunga uma kwenzeka ukufika kokwehluleka esinyathelweni esilandelayo.
Ukuqonda ngokugcwele ukuthi kuyasiza yini ukukhuphuka izitebhisi ukhuphuka izitebhisi, ake sibhale izinzuzo ezijwayelekile zalokhu kuvivinya umzimba:
- Umphumela omuhle kakhulu wokwehlisa isisindo;
- Ikhono lokugcina izinhlelo ezibalulekile zomzimba zisesimweni esihle (umoya, inhliziyo, ukujikeleza kwegazi, imetabolism);
- Ukuqinisa imisipha ekhonjiwe, kwakheke ukukhululeka okuhle;
- Ukuqina kwesikhumba, ukuqedwa kwe-cellulite ezinqeni nasemathangeni;
- Ukuqinisa amalunga nemisipha;
- Ngenxa yokwenza ngcono ukujikeleza kwegazi okhalweni oluncane, imisebenzi yokuzala emadodeni nakwabesifazane iyathuthukiswa. Futhi ngendlela, lokhu akuyona ukuphela kwento ukuthi ukugijima kuwusizo kubantu besilisa.
- Ukuma komzimba kuyathuthuka;
- Ukuvimbela ukucindezeleka, ukuthuthukisa imizwa;
- Ukuthuthukisa ikhono lengqondo.
Ububi obujwayelekile bufaka umthwalo omkhulu, ngakho-ke ukuzivocavoca umzimba akulungele wonke umuntu. Futhi, phakathi kwamaphutha kukhona ingozi yokulimala kanye nobunzima obukhona bokuthola umnyango ofanele.
Amasu wokuzivocavoca emnyango
Funda ukuthi ungazisebenzisa kanjani kahle izitebhisi zokwehlisa isisindo, funda inqubo ngenhliziyo:
- Ukufudumala, ukunaka ngokukhethekile amaqakala namajoyinti amadolo;
- Qala ukujima kwakho ngokuhamba ngejubane elisheshayo, kancane kancane uqale ukugijima;
- Gcina umzimba uqonde, ubheke phambili;
- Donsa umoya-mpilo ngamakhala akho, ungakhipha ngomlomo wakho;
- Goba izingalo zakho endololwaneni futhi uzisize ekunyakazeni okuyisisekelo, ngokuzibandakanya ngokuhlukile uletha izindololwane zakho phambili nasemuva;
- Beka izinyawo zakho ezinzwaneni, bese udlulisela isisindo somzimba wakho esithendeni;
- Ungaphakamisi amadolo akho ngaphezu kwesidingo ukuthuthela esinyathelweni esilandelayo;
- Musa ukuqondisa ukuhlangana kwamadolo - kuso sonke isikhathi kufanele kube sesimweni esigobile;
- Ungenzi ukunyakaza okungadingekile ematohweni, zama ukugijima usondele ngaphakathi kwezitebhisi.
- Uma uphelelwa umoya, thatha isinyathelo, yehlisa umoya, bese uqhubeka nokuzivocavoca umzimba.
- Ungami ngokungazelelwe.
Lokhu bekungukuhlinzekwa okuyinhloko kwendlela yokuzivocavoca emnyango wokuncipha, bese ake sibheke ukuthi yiziphi izitebhisi ezikunikezayo nokuthi kudinga amakhalori amangaki.
Yikuphi ukuvivinya umzimba ukuhlanganisa ukugijima kwezitebhisi okwehlisa isisindo?
Masikhulume ngokuthi ungazigijimisa kanjani izitebhisi ukuze unciphise isisindo ngokushesha.
- Gada indlela odla ngayo. Kubaluleke kakhulu ukuthi inani lamakhalori asetshenzisiwe liphansi kunalokhu okusetshenzisiwe. Ukudla kufanele kube nokulinganisela, kepha amakhalori aphansi. Yidla amaprotheni amaningi, unciphise amafutha, futhi uthathe indlela elinganiselayo kuma-carbohydrate.
- Ukuqala inqubo yokwehlisa isisindo, isikhathi sesifundo ngasinye kufanele okungenani sibe imizuzu engama-30. Kuphela ngemuva kwalesi sikhathi lapho ukusetshenziswa kwamandla emithombo kusuka emafutheni kuqala. Ngakho-ke, yenza uhlelo lokuzivocavoca olunekhono ukuze luhlale cishe ihora.
- Kuyajwayeleka ukuthi owesifazane oza egijima ezitebhisini ezokwehlisa isisindo ulungile ngokomzimba ukumelana nehora lomthwalo we-cardio omkhulu. Ngakho-ke, ukwehla nokwehla ezitebhisini kumele kuhlanganiswe nokunye ukuzivocavoca umzimba.
Hlola ifomu lakho - gqoka isilawuli sokushaya kwenhliziyo bese ugijimisa amahlandla amathathu ukhuphuka uphinde wehle emnyango. Uma izinga lokushaya kwenhliziyo yakho lingaphezu kokushaya okungu-140 ngomzuzu, kusesekuseni kakhulu ukuthi ungagijima.
- Qala ukuzijwayeza ukuhamba ngezitebhisi, noma okungenani ukukushintshe ngokugijima;
- Ukugijimela kuyasebenza ekunciphiseni isisindo - ngejubane lokuzilibazisa, ungakwenza imizuzu engu-30-40. Yebo, futhi ikota lokugcina lehora linganikezelwa ekunyukeni izitebhisi.
- Ungakhohlwa ngokuzivocavoca kwe-abs, izinqe nemilenze: ama-push-ups, ama-squats, ama-lunges, ukuphakamisa i-torso noma imilenze, ukujikisa, ukugxuma. Thola intambo yokugxuma noma amabhande enjoloba wezemidlalo, ugijime ngamadombolo amancane.
Yikuphi okungcono ukwehlisa isisindo, ukuhamba noma ukugijima?
Cishe usuqedile ngendatshana yethu, manje uyazi ukuthi uzoba yini umphumela uma ukhuphuka izitebhisi njalo. Vele, inqubo yokwehlisa isisindo izoqala, futhi impilo yakho yonke izothuthuka. Kodwa-ke, ngenxa yenani elikhulu lokuphikisana, futhi futhi, ngenxa yenkinga eyedlulele yalolo qeqesho, abaningi banesifiso sokuthi kungenzeka yini ukufaka okunye esikhundleni sokugijima emnyango ngokuhamba.
Ukuhamba ngezitebhisi akusebenzi kangako kunokugijima, kufaka phakathi ukwehlisa isisindo. Kepha, kudinga amandla amancane, okusho ukuthi inqubo izohamba kancane. Ngakolunye uhlangothi, uma uhlanganisa izinhlobo ezahlukahlukene zokuvocavoca umzimba, uhambe futhi ushintshane, udle kahle futhi uphile impilo enempilo, usazofinyelela ekunciphiseni isisindo. Ngasikhathi sinye, zikhulule ekucindezelekeni okuningi ngenkathi wehla wehla ezitebhisini.
Sincoma abesifazane abanempilo ebuthakathaka futhi elinganiselayo, noma kunjalo, naka ukuhamba. Ngokuzayo, lapho ukukhuthazela kukhuphuka, nokusebenza kwezemidlalo kuthuthuka ngokubonakalayo, ungaqala ukugijima. Okwamanje, yehlisa isisindo ngaphandle kokulayisha ngokweqile umzimba, ngakho-ke kuzoba nezikhathi ezinzima (ngokoqobo nangokomfanekiso).
Kepha kubagijimi abagijima ngezitebhisi ukuze banganciphisi isisindo, kepha ukwenza ngcono ukusebenza komzimba, kunalokho, asikukhuthazi ukuhamba. Kungani wehlisa ibha?
Uhlelo lokuqeqeshwa kokungena
Hhayi-ke, manje uyazi ukuthi yini edingekayo ukuze ugijime futhi wehle izitebhisi. Ngezansi uhlelo olusebenzayo lokwehlisa isisindo:
- Ukuzivocavoca kufanele kwenziwe kathathu ngesonto, zonke izinsuku, ukunikeza imisipha isikhathi esanele sokululama;
- Abagijimi abaqalayo kufanele basebenzise iningi lesifundo ekuhambeni, futhi abagijimi abanolwazi kufanele bafake imincintiswano yezikhawu ngokushintshanisa isivinini sokuphakamisa endaweni eyinkimbinkimbi;
- Uma usebenzela ukunciphisa umzimba, yenza izivivinyo zesisu ekhaya ngezimpelasonto;
Uhlelo lwamaviki okuqala ama-4 amakilasi emnyango wokuncipha kwesisindo:
- Imizuzu emihlanu ukufudumeza;
- Ama-squats angama-30, ukukhahlela okungama-20, ukugoba komzimba okungu-20 ohlangothini ngalunye;
- Ukuhamba ngezitezi ezingama-20 (phezulu naphansi);
- Phumula imizuzu emi-2, ngenkathi uphumule, hamba kancane phambi komnyango, yenza izivivinyo zokuphefumula;
- Ukuqalisa izitezi eziyi-10 (phezulu naphansi);
- Phumula imizuzu emi-2;
- Ukuhamba ngezitezi ezingama-20;
- Phola phansi ngemuva kokuzivocavoca - ukuzilolonga nokuphefumula.
Lesi sakhiwo senzelwe imizuzu engama-60. Linganisa ukulungiselela kwakho, uma kunesidingo, wehlise kancane inani lamaphansi noma ususe indlela eyodwa.
Ngemuva kwenyanga, noma uma uzizwa usukulungele, shintsha ukusuka ekuhambeni kuya ekugijimeni Ukukhulisa umthwalo ngokwengeziwe, yenza izikhawu (ukushintshanisa isivinini) noma ubambe ama-dumbbells. Sifisela wena ukulahlekelwa isisindo esisheshayo futhi esiphumelelayo!
