Ukwehla kwesisindo ngehlobo kufanele kuqale ebusika. Esihlokweni sanamuhla, sizobheka ukuthi yiziphi izindlela onganciphisa ngazo isisindo ebusika ekhaya.
Kungani kunzima ukwehlisa isisindo ebusika?
Umzimba wethu unemizwelo eminingi yokuzivikela. Futhi ezinye zazo ziphazamisa ukunciphisa umzimba. Ngakho-ke, isibonelo, uma uhlala ekudleni okuqinile okunama-khalori amancane, ngemuva kokuthi uqale ukudla ngokujwayelekile, umzimba uzoqala ukukhuluphala ngempindiselo. Lokhu kungenxa yokuthi umzimba uzivikela ngekusasa uma kungazelelwe kufanele uphinde ulambe futhi. Futhi ukuze indlala ingambulali, ugcina amanoni kusengaphambili, ezama ukuguqula konke ukudla kube yikho.
Okufanayo kusebenza ekuvikelweni emakhazeni. Amafutha angaphansi kwesikhumba yisivikelo esihle kakhulu sokushisa. Umzimba uyaqonda ukuthi udinga ukufudumala ebusika, ngakho-ke uqala ukufaka amanoni ukuze kube khona ungqimba oluvikelayo. Ngasikhathi sinye, noma imiphi imizamo yokwehlisa isisindo izobonwa umzimba kabi kakhulu, ngakho-ke izozama ngayo yonke indlela ukugcina "ijazi loboya" bayo bungashintshi.
Ukwehlisa isisindo ngokudla okunomsoco
Ngokuya ngesigaba esandulele, singasho ukuthi kudingeka umzamo omkhulu ukuze umzimba uqale ukuncipha. Futhi okokuqala, ukunciphisa umzimba kufanele kuqale ngokulawulwa kokudla okunomsoco.
Okungukuthi, kuyadingeka ukunciphisa inani lokudla okungenampilo, ukwandisa inani lamaprotheni asetshenzisiwe futhi ungafaki ukudla okunamafutha okunzima ekudleni. Ngivele ngibhale i-athikili ehlukile mayelana nokudla okufanelekile okwehlisa isisindo. Ungazijwayela nayo lapha: Umsoco ofanele wokwehlisa isisindo.
Ama-athikili amaningi lapho uzofunda khona eminye imigomo yokwehlisa isisindo okusebenzayo:
1. Ugijima kanjani ukuzigcina uphilile
2. Kungenzeka yini ukunciphisa isisindo unomphela
3. Ukugijima kwesikhawu noma i- "fartlek" yokwehlisa isisindo
4. Kufanele ugijime isikhathi esingakanani
Ukusebenza ekhaya kuma-simulators
Kunemishini eminingi yokuzivocavoca eyenzelwe ukushisa amafutha amaningi. Ngakho-ke, uma unekhono lezezimali, qiniseka ukuthi uthenga enye yalezi. Okuhle kakhulu ekunciphiseni isisindo kufaka phakathi umshini wokunyathela, ibhayisikili lokuzivocavoca kanye umshini wokuncipha.
Kodwa-ke, ukunyathela nje noma ukugijima ngaphandle kohlelo ngeke kusizakale ngalutho. Kuyadingeka ukuqeqesha ngokwesheduli ethile, imigomo ejwayelekile yokwakhiwa kwengizokutshela yona manje.
Okokuqala, udinga ukuqeqesha amahlandla ama-5 ngeviki. Ukuvivinya umzimba kaningi kungadala ukukhathala nokukhathala kwengqondo kusuka ekuzivocavoceni Futhi okungajwayelekile kakhulu kungenzeka kunganikeli imiphumela.
Okwesibili, ukujima kufanele kuhlale isikhathi esingangehora. Ngalesi sikhathi, uzodinga ukufudumala imizuzu eyi-15, bese uqala ukuzivocavoca okuyinhloko, bese wenza izivivinyo zokwelula imizuzu engu-5-10 ngaphambi kokuphela kweseshini. Ngakho-ke, ukuqeqeshwa ngqo kwi-simulator kuzothatha cishe imizuzu engama-35-40.
Okwesithathu, ukuqeqeshwa okuyisisekelo kufanele kube okuhlukahlukene futhi kwenziwe ezindaweni ezahlukahlukene zokushaya kwenhliziyo. Okungukuthi, sebenza ngejubane elizolile ngokushaya kwezinhlamvu ezingama-120-140, lapho kwenzeka khona ukushiswa kwamafutha okusebenza kakhulu, kepha ngenxa yamandla aphansi, ukuqeqeshwa okungaguquguquki kule modi ngeke kube nomphumela omkhulu. Ngakho-ke, ezinsukwini ezi-5, ukusebenzisa okungu-1-2 kufanele kwenziwe ohlelweni olunjalo.
Okunye ukusebenzisa okungu-1-2 kufanele kwenziwe ngezikhathi ezithile. Okungukuthi, wenza indlela, isibonelo, imizuzu emithathu yokusebenza kwithrekhi ye-orbit, lapho isilinganiso sakho senhliziyo sikhuphukela kuma-beats ayi-170. Ngemuva kwalokho, shintshela kwimodi lapho izinga lokushaya kwenhliziyo lehlela ku-120. Bese uphinde wenze indlela ngesivinini esisheshayo. Kule modi, yenza wonke umsebenzi, ngezikhathi ezithile wenze ukusheshisa nokuphumula.
Futhi usuku olulodwa noma ezimbili ngaphezulu udinga ukwenza umthwalo we-tempo, kepha ngaphandle kwekhefu. Okusho ukuthi, ukhetha ijubane lapho isilinganiso sakho senhliziyo sizosebenza khona esifundeni se-150-160 beats. Futhi kulokhu kushaya kwenhliziyo, usebenza konke ukujima.
Ngakho-ke, ngokuthinta zonke izingxenye zesilinganiso senhliziyo, uzokwazi "ukumpompa" umzimba ukuze ushise amanoni amaningi ngokwengeziwe ngesikhathi esifanayo nangezinkomba ezifanayo zokushaya kwenhliziyo.
Ukuqeqeshwa ngokomzimba okujwayelekile ekhaya
Ngaphezu kwama-simulators, kubalulekile ukwenza izivivinyo zomzimba ezijwayelekile. Njengama-squats, intambo eyeqayo, amaphaphu, ama-push-up nokunye. Ziyadingeka ukugcina umzimba wonke usesimweni esihle nokuthuthukisa yonke imisipha ngendlela efanele. Njengoba ama-simulators ajwayele ukuba nenkinga yomthelela wendawo, lapho iningi lemisipha emzimbeni lingathinteki futhi kunokungalingani ekukhuleni.
Kufanele kuqondwe ukuthi kulokhu sikhuluma ngemisipha, hhayi ngamafutha. Konke lokhu okungenhla akusho ukuthi ngenkathi uzivocavoca ngebhayisikili elimile, uzoba nemilenze eqinile futhi ezacile, nakho konke okunye kuzohlala kukhuluphele. Cha, amafutha aphuma ngokulingana emzimbeni wonke, nezindawo eziyinkinga kakhulu - isisu, izinqe nezinqe. Kepha ukukhula kwemisipha kuncike kuwe kuphela nokuthi usebenza kumuphi umsipha.
