Omunye wemibuzo ebaluleke kakhulu yabantu ekuzihlukaniseni wedwa ukuthi ungagcwalisa kanjani inkambiso yokuzivocavoca ekhaya: ukuhamba ngezinyathelo eziyizinkulungwane eziyi-10 nokugcina ukuzivumelanisa nemidlalo - izincomo zinikezwa ngu-Elena Kalashnikova, inxusa leGarmin, i-CCM kwezokusubatha, i-blogger.
Umthwalo ku-treadmill kufanele wehliswe ngo-20-30%
Ekhaya, izimo zokuqhuba ukuqeqeshwa azihlali kahle kakhulu, ngoba i-oxygen ayanele, futhi imishini yokuhamba kuthrekhi yehlukile ekusebenzeni emgwaqweni, ngakho-ke umthwalo usatshalaliswa ngokuhlukile: ukugijima ngevolumu ejwayelekile kungadala ukweqisa kwemisipha. Ukwehlisa umthwalo ngama-20 - 30% ekhaya kuzokusiza ukujwayela ukunyakaza okusha. Noma kunjalo, kukhona izinketho zokwenza ukugijima ekhaya kujabulise futhi kuzuzise.
Faka umoya ekamelweni kaningi
Ukuntuleka komoya-mpilo, ukushisa komoya okwanele kubangela ukwehla kokuzivikela komzimba. Faka umoya endaweni ngehora elilodwa ngaphambi nangemva kokuqeqeshwa kaningana ngosuku.
Yenza ukusebenza kwakho kusebenze
Ubuchwepheshe besimanje benza kube nokwenzeka ukwehlukahluka kokusebenza ngengxenye esebenzayo yokusebenzisana. Isibonelo, lokhu kungenziwa ngokuxhuma uhlelo lokusebenza lweZwift ku-smartwatch yeGarmin kanye nomqapha (i-laptop, isikrini se-TV). Ugijima endleleni noma enyovwayo, futhi okwenzeka esikrinini kufana nomdlalo wekhompyutha, kuphela awusebenzi ngezandla zakho, kodwa ngezinyawo zakho, futhi "amadoda amancane" agijimayo ngabantu bangempela abavela ezingxenyeni ezahlukene zomhlaba nabo namuhla abafunda nawe ...
Mahhala: IOS | U-ANDROID
Ngakho-ke, ukuzivocavoca kwakho kwi-simulator kuphenduka inqubo ethokozisayo, ngokuba wedwa, ungakha ukuxhumana okusha kokuxhumana - yazi abagijimi, shintshanisa ama-life hacks, ukuthi ungazigcina kanjani uzihlukanisile. Ngokungafani nokubuka i-movie esikrinini, okuvame ukuba yisiphazamiso, ukusebenza emhlabeni osebenzisanayo kukusiza ukulungisa ukunaka kwakho nokulandelela ukusebenza kwakho ngokomzimba esikrinini.
Sebenzisa i-foot pod
Leli ithuluzi elisebenzisekayo elizokuvumela ukuthi unqume ngokunembe kakhudlwana ijubane lokuhamba noma lokugijimisa umshini wokunyathelisa, ibhayisikili lokuzivocavoca, ngokunemba ngokunembe kakhulu kwebanga elihanjiwe futhi ubale ne-cadence (imvamisa izinyawo zomgijimi ezithinta ngayo ubuso), okukuvumela ukuthi ulandele amandla wendlela yokusebenza. IGarmin Food pod ebhangqwe neZwift ikuvumela ukuthi ulandelele ngokunembile ijubane lakho lokugijima futhi likuhlanganise nomncintiswano nabagijimi abavela kwamanye amazwe. Isibonelo, uma weqiwa nguMarcello, kusho ukuthi, impela uMarcello othile ukhuphule ijubane lakhe njengamanje, egijima ekhaya e-Italy.
Faka i-OFP
Ngaphandle kokuthi siyaqhubeka nokusebenza, umthwalo wethu wehlile kakhulu kanye nemisebenzi yansuku zonke: asidingi ukuya ehhovisi noma kwezinye izindawo zomphakathi. Esikhundleni sezinyathelo eziyizinkulungwane eziyi-10 ngosuku, sihamba cishe izinkulungwane ezi-2-7 noma eziyizinkulungwane eziyi-10, kepha hhayi ngendlela efanele njengoba kufanele. Ukuntuleka kokuvivinya umzimba kufanele kunxeshezelwe. Faka i-GPP, ukunweba kanye neminye imisebenzi ye-cardio ngesikhathi sakho sokuphumula.
Isibonelo, ekuseni - ukuzivocavoca, ntambama - ukuzivocavoca imizuzu engama-20-30, kusihlwa - ukujima okuzivocavoca eZwift. Ukuzivocavoca okuthathu ngosuku kuzokuvumela ukuthi uhlale usebenza njengasesikhathini sangaphambi kokuhlukaniswa futhi ugcine ukuzijwayeza okutholwe ukuqeqeshwa. Ngosizo lwe-Garmins ehlukahlukene ehlakaniphile, ungabheka amandla omzimba wokuzihlukanisa.
Yiba mnene ngokuzivocavoca ngamandla okukhulu
Ngesikhathi sobhadane, akunconywa ukwenza ukuvivinya umzimba ngamandla amakhulu, ngoba umthwalo owandayo, ngandlela thile, wukucindezeleka komzimba, kanye nengcindezi kwehlisa imisebenzi yokuvikela yomzimba. Zama ukuvivinya umzimba ngokulingene nokukhanya okujwayelekile. Ungakwazi ukulandelela izinga lakho lokuzivocavoca usebenzisa i-smartwatch sakho: uma isilinganiso senhliziyo yakho siboniswa ku-zone 5, kusho ukuthi njengamanje wenza ukuzilolonga okuphezulu. Izinga lokushaya kwenhliziyo 2 ku-smartwatch lisho ukuthi umzimba ulayishwe ngokulinganisela, ukuzivocavoca umzimba kulula.
Hlola ukushaya kwenhliziyo yakho njalo
Hlola ukushaya kwenhliziyo yakho ekuseni, lapho uvuka, nangaphambi nangemva kokuzivocavoca. Ngesikhathi sokuzihlukanisa, ikakhulu sibekwa ezimweni zehypodynamia, lapho sizama ukuphuma khona ngokuhlela ukusebenzisa ekhaya. Kepha ukuqeqeshwa efulethini akuphumelelanga njengasemoyeni omusha, kungenzeka ukuthi umzimba uzolahlekelwa okunye kokushintshwa kwezemidlalo okwenziwe eminyakeni edlule yokuqeqeshwa, ngakho-ke ngincoma ukuqapha izinkomba zomzimba nokuzirekhoda. Lokhu kungenziwa kusetshenziswa ama-smartwatches ahlukile.
Kumawashi we-Garmin smart, yonke idatha, kufaka phakathi ukulala, ama-calories, umjikelezo wesifazane, iyarekhodwa futhi yakhiwe ibe namandla - ngakho-ke kulula ukuhlaziya izinkomba ezitholwe emavikini ama-2 - inyanga futhi ungalandelela ukuthi liphi izinga lethoni yakho yomzimba ngesikhathi sokuzihlukanisa. Uma ukushaya kwenhliziyo yakho kushintshile ngaphansi kwemithwalo efanayo, ngokwesibonelo, sekuphakeme, umzimba ubuthakathaka noma ngenxa yokungasebenzi komzimba noma ezinye izinto, ukusebenza komzimba kwehlile.
