Kusukela ngesikhathi sokubona ubukhona bakhe, umuntu uzamile ukuletha umzimba wakhe kokunye okuhle owadalwa nguye.
Akumangazi ukuthi manje akubona nje kuphela abameleli besigamu esihle sesintu, kepha futhi nabesilisa balwela ukwenza umzimba uzilungise kahle, ube muhle futhi ulingane ngangokunokwenzeka, ubhekana nezindlela ezahlukahlukene zethonya.
Kuliqiniso elisobala ukuthi lo ngumsebenzi oqhubekayo, umzimba awukuthandi "ukukhohlwa", ukugcina isimo esihle kakhulu kungumphumela womsebenzi, kokubili ngokuzikhandla ngokomzimba nangokondleka okufanele. Isimo somzimba wakho asikwazi ukulethwa kuthempulethi ngobusuku obubodwa, kepha kungenzeka ukusheshisa inqubo. Lokhu kungukuzivocavoca kwezemidlalo, ukudla - kwesinye isikhathi kunzima kakhulu.
Ngabe unganciphisa ivolumu yomzimba ngokusebenza?
Inkinga ephuthumayo njalo ukulwa nesisindo esiningi. Izixazululo zayo zihlukile - ukuvinjelwa ekudleni, ukuqeqeshwa okukhathazayo. Enye yezinhlobo ze-wrestling iyasebenza. Kungahluka.
Kusho ukuzivocavoca umzimba, lapho:
- Kancane kancane usebenzisa amanye ama-calories.
- Izinqubo ze-Metabolic emzimbeni ziyasebenza.
- Umsebenzi wesistimu yenhliziyo nemithambo yegazi uya ngokuba ngcono.
Noma kunjalo, ukugijima kuyazuzisa futhi kuyingozi. Kubalulekile ukukwenza ngendlela efanele futhi njalo. Isisindo esiningi siyashiswa lapho kugijinywa.
Ungagijima kanjani kahle ukunciphisa usayizi wemilenze nokhalo?
Olunye lwezinhlobo ezivame kakhulu futhi ezijwayelekile zokuvivinya umzimba luyasebenza. Ikuvumela ukuthi ulahlekelwe isisindo esisheshayo, kuhlanganiswe nokudla okufanele.
Kubalulekile futhi ukulandela imihlahlandlela elula ukuze uthole okuningi ekuzivocavoca kwakho:
- Yenza ukufudumala okuncane ngaphambi kokuzivocavoca.
- Kubalulekile ukuqapha isigqi sakho sokuphefumula ngenkathi ugijima.
- Umthwalo kufanele ukhuphuke kancane kancane.
- Kuyadingeka ukuqeqesha izicathulo nezingubo ezintofontofo.
Ukuze unciphise iphesenti lamafutha ezindaweni ezinenkinga - emilenzeni nasemathangeni, udinga ukusebenzisa ukugijima kwe-aerobic ephansi. Ikuvumela ukuthi wephule imali, ngenkathi ugcwalisa imisipha nge-oxygen
Kepha leli qiniso kungenzeka ngesilinganiso senhliziyo esiphansi noma esimaphakathi - 60-70% yesilinganiso esiphezulu. Ngokwanda kwayo, ukugijima kwe-aerobic kukhula kube ukusebenza kwe-anaerobic, imisipha ithola umthwalo omkhulu, kepha amanoni awashisi.
Ungabala isilinganiso esiphezulu senhliziyo usebenzisa ifomula:
- khipha iminyaka yakho kusuka ku-220, phindaphinda inani ngo-0.6 (0.70).
Isikhathi sokuqalisa
Ukwehlisa isisindo, kuyadingeka ukuthi ukujima kukhululeke ngangokunokwenzeka ngokuya ngemvamisa ye-pulse. Isikhathi saso akufanele sidlule imizuzu engama-40.
Lapho nje ifinyelela imvamisa ephezulu, ukukhathala kuvela, kuyadingeka ukushintsha ukugijimela esinyathelweni sentwasahlobo, bese ubuyela ekugijimeni.
Mangaki amakhalori ashile ngenkathi esebenza?
Akunakwenzeka ukuphendula ngokunemba ngokuphelele umbuzo wokuthi amakhalori ashiswa masinyane kangakanani nokuthi angakanani ngesikhathi sokusebenza. Ngokwesilinganiso, cishe ama-calories ayi-100, kodwa lokhu kunesisindo esingu-60 kg.
Ukwehluleka ukukhipha inani eliqondile lamakhalori ashisiwe kungenxa yokuthi kuyadingeka ukubala ijubane lokuhamba, ngokwesibonelo - ngesisindo sama-60 kg nejubane lika-8 km / h, ama-calories ayi-480 azoshiswa.
Izinhlobo zokugijima ohlelweni lokwehlisa isisindo
Ukugijima kungumdlalo ofinyelelekayo, ngosizo lwawo ungaqinisa ukuma komzimba wakho esikhathini esifushane futhi ulethe isibalo sakho esimweni osifunayo ngokungabi bikho kweminye imishini.
Uhlobo lokugijima luhlukile, kusuka ngejubane kuya kuhlobo. Uhlobo ngalunye lokugijima ludinga ukusetshenziswa ngobuhlakani, kufaka izinto eziningi esisekelweni salo.
Ukugijima
Lolu hlobo luthatha isivinini esingu-7-9 km / h. Akuhloselwe ukushisa amafutha, kepha ukuqinisa izindonga zemithambo yegazi nomsebenzi wesistimu yenhliziyo. Njengesishisi esinamafutha, udinga ukuzivocavoca okungenani imizuzu engama-50 kuye emahoreni angu-1.5 ngosuku.
Isikhathi sokusebenza
Yaziwa njengendlela ephumelela kunazo zonke yokushisa amanoni ngokushesha. Ngeviki, unganciphisa isisindo sibe ngu-1 kg. Ngasikhathi sinye, lolu hlobo lokugijima likuvumela ukuthi wakhe isisindo semisipha, uqinise uhlelo lwezinhliziyo, futhi unciphise ukubukeka kwe-cellulite.
Lolu hlobo lokugijima lubandakanya ukushintshashintsha kwejubane. Umthwalo omkhulu ngesikhathi sokugijima okunjalo akumele weqe ku-80-85% wesilinganiso senhliziyo.
Ukugijima kungahle kusuka ku:
- Qalisa kabusha (amabanga amade)
- Sprint ngezikhathi ezithile.
- I-Pace egijima (ngamabanga amafushane.
- Fartlek. Kuyingxenye yohlelo lokuqeqesha.
Ukugijima ekukhuphukeni nokukhuphuka izitebhisi
Lezi zinhlobonhlobo zisiza ukwandisa ngasikhathi sinye ukuqina nokushisa amadiphozi amafutha. Umzimba ubona ukugijima endaweni engalingani njengesimo esicindezelayo.
Lapho uphakamisa, kukhona ukumuncwa okuphelele komoya-mpilo, leyo misipha iyasebenza engasebenzi ngaphansi kwemithwalo endaweni eyisicaba. Imisipha yomshini nabezindaba iyasebenza. Lolu hlobo lokugijima "ludla" ama-calories ayi-100 ngemizuzu eyi-10, okuphezulu kakhulu kunezinye izinhlobo zokugijima.
Ukungafani nokusebenza
Abekho abantu abaphilile ngokuphelele, njengoba nje kungekho nohlobo lomsebenzi womuntu olunge ngokulingana kuwo wonke umuntu. Ukugijima kungenye yemiphumela enamandla kakhulu emzimbeni womuntu, obeka izidingo ezinkulu emaphashini, enhliziyweni, ohlelweni lwezinzwa oluphakathi, nokuningi.
Kunemithetho eminingi nokuphikisana kokusebenza.
Ngokuqondene:
- Awukwazi ukugijimela abantu abaphethwe i-glaucoma, i-myopia, lapho kukhona izifo ezingalapheki.
- Awukwazi ukuzivocavoca imikhuhlane, izinkinga zesistimu yokuphefumula, izifo zesistimu yenhliziyo.
- Akuvunyelwe neze ukugijima uma kwenzeka izifo ezihlangene ngenxa yomthwalo osindayo.
- Akunconywa ukugijima uneminyaka engama-50.
Isimo esiyinhloko sokugijima siyinhlanganisela yamandla nobude bomthwalo lapho usebenza emzimbeni nempilo yawo yomzimba. Ukwehluleka ukuhambisana nezidingo eziyisisekelo kuhlanganisa ukuwohloka kwezempilo, ukukhula kwezinkinga.
Kubalulekile ukuhlolwa udokotela ngaphambi kokuqala ukuqeqeshwa, ngoba lo mdlalo ubeka umthwalo osindayo kuzo zonke izitho ohlelweni.
Wonke umuntu uphupha ngomuntu omuhle, omncane futhi uzama ukufeza lokhu ngezindlela ezahlukahlukene. Ukugijima kungenye yezivivinyo eziyisisekelo ezisiza ukunciphisa ivolumu isiyonke yemisipha yomlenze. Ucwaningo oluningi lukhombisile ukuthi ngokuzivocavoca okusebenzayo, isisindo samafutha sincipha ngokushesha.
