Lapho kusebenza, ezinye izindlela zibaluleke kakhulu. Lezi yilezi: indawo yokuphefumula; ishayela; izinga lomthwalo omkhulu nokusebenza kwenhliziyo. Abasubathi be-Novice abazi nakancane ukuthi kusho ukuthini ngokukhuthazela kokuphefumula kwe-Cardio.
Kubasubathi abafisa ukuqhubeka nokuzivocavoca, kunconywa ukuthi lokhu kuyindlela ebalulekile. Kuzokusiza ukuthola amandla womzimba ngamunye, ukukhomba izinga elifanele lokucindezeleka, ukubala amakilasi ukuze wandise ukuqina komzimba.
Ukukhuthazela kwe-Cardio-respiratory - kuyini?
Ukukhuthazela kubhekisa ekusebenzeni komzimba komzimba ngaphandle kokuyekethisa ukusebenza. Lo msebenzi womzimba usiza ukubhekana nokukhathala.
Ososayensi bahlukanisa izinhlobo ezimbili:
- Okuvamile - kuvezwe emandleni omzimba womuntu ukubekezelela umthwalo olinganiselayo ngokuhlanganyela kwemisipha eminingi.
- Okukhethekile - kubonakala ngomsebenzi othile. umthamo we-aerobic namandla e-aerobic (i-sprint, ukugijima kwe-aerobic, ukushushuluza unqamule izwe) kubaluleke kakhulu. Futhi lawa manani athinta izinga le-BMD.
Kufakazelwe ukuhlolwa ukuthi ukukhuthazela kwe-cardiopulmonary kutholakala ngo:
- ukwanda kwevolumu yamaphaphu ngamaphesenti athile (imvamisa i-10-20);
- ukwanda ekujuleni kokuphefumula;
- izici ezikhethekile zamaphaphu (umsebenzi wokusabalalisa);
- ukwandisa ukumelana kwenhliziyo nemisipha yokuphefumula.
Ubhekele ukuthuthukiswa okujwayelekile kokukhuthazela kwenhliziyo nesistimu yokuphefumula:
- ukujikeleza kwegazi;
- ukushaya kwegazi;
- isilinganiso senhliziyo;
- izinga lokukhishwa kwenhliziyo;
- ukwakheka komtholampilo kwegazi.
Lapho kuthuthukiswa ukukhuthazela okunjalo, yonke imisipha yomuntu, kanye nobuchopho, kuyabandakanyeka. Ngempela, ukuntuleka komoya-mpilo nokuwohloka kwendawo yokugcina yokuphefumula kungaholela endlaleni. Le nqubo ifaka nokuqukethwe yi-glycogen ne-hemoglobin.
Kungani kukhona ukuphefumula okuncane lapho ugijima?
Ukuphefumula okuncane ukuphelelwa amandla kokuphefumula, ukusetshenziswa kwesigcini sokuphefumula. Lesi simo senzeka ezimweni eziningi. Lokhu kuvame ukubangelwa ileveli ephansi yokuqina komzimba.
Kanye ne:
- uma ukhuluphele ngokweqile;
- lapho kukhona isifo senhliziyo, izifo ze-vascular ne-lung;
- ngenxa yokusetshenziswa kwezidakamizwa noma izidakamizwa ezidakayo, ukubhema;
- imikhawulo yobudala.
Ukwehla kwe-cadence kungenzeka ngenkathi isebenza. Ngalesi sikhathi, umuntu uqala ukuminza ngenxa yezinguquko zokushaya kwenhliziyo nezinga lokuphefumula. Ezimweni ezinjalo, ukuphefumula kanzima ngeke kuvele uma wenza amasu obuchwepheshe (yenza ukububula kanye nokukhipha umoya ngezikhathi ezithile).
Ezimweni ezinjalo, abasubathi abavunyelwe ukuphuza amanzi ngenkathi begijima futhi bangakhulumi nozakwabo. Lapho umzimba ulayishwe ngokweqile, kuvela ama-tinnitus nomuzwa wokuphelelwa umoya. Lapha udinga ukwehlisa ijubane futhi ubuyise izinga lokushaya kwenhliziyo yakho. Ngemuva kwalokho, indawo yokugcina izogcwaliswa kabusha.
Ungakukhulisa Kanjani Ukukhuthazela Kwe-Cardio-Respiratory ngenkathi Usebenza?
Abaqeqeshi bayeluleka ngokusebenzisa amasu akhethekile namathiphu awusizo. Ngosizo lwabo ukuthi kungenzeka ukwandisa izinga lokuqina komzimba kanye nezinga lokukhuthazela okujwayelekile.
Lokhu kufaka phakathi:
- yenza izivivinyo ezilula ngokububula nokuphefumula njalo ngomzuzu (ukusebenzisa kancane kancane kudinga ukwandiswa ngesikhathi);
- kufanele futhi uphefumulele umoya ngamakhala futhi uphume kahle ngomlomo (konke ukuvivinya umzimba kungashintshwa ngokulandelana noma kwenziwe nsuku zonke nge-1);
- phefumula umoya kancane, uzwe inqubo ilula;
- thatha umoya ojulile ngenkathi ubambe umoya wakho imizuzu embalwa.
Kwabaqalayo, kungcono ukuqala ngemizuzu engu-15 ngosuku. Ochwepheshe kufanele basebenzise isikhathi esithe xaxa ekuqeqesheni ukuphefumula (ngokubonisana nodokotela nomqeqeshi).
Ukuzivocavoca akufanele kwenziwe izikhathi ezingaphezu kwezingu-2-3 ngesonto. Esikhathini esizayo zingandiswa kuze kube izikhathi ezi-5-6. Kunconywa ukumisa amakilasi uma kwenzeka ukuhayiza enhliziyweni noma ohlangothini, ukuvela kwesihenqo esimnyama emehlweni, umsindo ezindlebeni.
Isikhathi sokusebenza
Ukugijima kwesikhawu kuvame ukunconywa ngabaqeqeshi bezemidlalo abaphambili.
Izinzuzo zayo eziyinhloko yilezi:
- ukwandisa ubude nobukhulu bemithwalo kwandisa ukusebenza kahle kwenhliziyo namaphaphu, kuqinisa uhlelo lwenhliziyo;
- ngesikhathi sokuvivinya umzimba, amafutha anqwabelene ashiswa ngokushesha (umuntu ojwayayo njalo akanaso isisindo esingeqile)
- ukugijima kwesikhawu kungahlukanisa ukuzivocavoca okujwayelekile futhi kuvumelanise umzimba nemithwalo ende (izinga lokukhuthazela liyanda lapha).
Ochwepheshe bayeluleka ngokusebenzisa uhlelo olulandelayo:
- ukufudumeza imizuzu eyi-10-15;
- ukunyakaza okusheshisiwe - isigamu somzuzu, ukugijima - umzuzu;
- ukwanda ngemizuzwana eyi-15 (zombili izinhlobo);
- ukwanda ngemizuzwana engama-20 (zombili izinhlobo);
- kwehle ngemizuzwana eyi-15 (zombili izinhlobo);
- kwehle ngemizuzwana eyi-15 (zombili izinhlobo);
- ukugijima okubuthakathaka imizuzu engama-30 (imizuzu engu-5-7 ngaphambi kokuphela - ushintshele esinyathelweni).
Ukusebenza okuhlobene
Izisindo zingasetshenziswa njengemisebenzi ehlobene. Lokhu kuzosiza ekuqiniseni uhlelo lokuphefumula futhi kufinyelele emazingeni akhuphukile okuqina. Kungenzeka futhi ukusebenzisa okunye ukuqeqeshwa: ukubhukuda; Amathrekhi okuhamba ngebhayisikili (ukuhamba ngebhayisikili kusiza ukuthuthukisa imisipha yomlenze).
Ezinye izindlela zokwandisa amandla
Kungenzeka ukusebenzisa lezi zenzo (ukufaka isandla ekwandiseni ukukhuthazela okuphelele):
- Kunconywa ukuthi uhlukanise ibanga elikhethiwe ngezigaba zesikhashana, ukwanda kancane kancane komthwalo.
- Kuyadingeka ukwengeza kuhlelo okubizwa ngokuthi yi-jerky run, lapho kuzokwazi khona ukwenza ukunyakaza ngokusheshisa imizuzwana engama-30, imizuzwana engu-10 yesinyathelo esincane (izikhathi ezintathu ngemizuzu emi-2).
- Akunconyelwa ukwenza amakhefu emakilasini noma ukuwamisa isikhathi eside (izizathu zokulahleka kufanele zivumeleke - ukwephuka, ukuqhuma noma ukususwa komlenze).
- Kufanele ukhethe kuphela imithwalo ephumelelayo ebalwe ngesisekelo sezici zomzimba ngamunye.
- Kunconywa ukuthi uguqule ngokomzimba umzimba wokugijima nokucindezela okuqhubekayo, ngakho-ke inhliziyo nokuphefumula kunganikezwa amandla ubuchopho futhi kukhuphule izinga lokukhuthazela.
Ochwepheshe bayeluleka ukuthi bagcine le mithetho elandelayo:
- ukulala okunempilo nsuku zonke;
- ukudla amanzi amsulwa noma amaminerali;
- ukuhambisana nokuzinza kwengqondo nokuziphatha;
- ukwenqaba ukusebenzisa utshwala nogwayi.
Kukhona namasu athuthukiswe ngabantu abadumile:
- Inqubo enhle. I-Tempo isebenza amabanga amafushane ingekho ngaphezu kwemizuzu engama-20 amahlandla ama-2 ngesonto.
- Ama-Plyometrics. Kunconywa ukwenza ukweqa ngezikhathi ezithile phakathi naso sonke isikhathi sokugijima.
- Indlela kaPierce. Kushintshaniswa imithwalo elula futhi esindayo. Lo mthetho ungasetshenziswa ekugijimeni kwasekuseni nakusihlwa.
- Indlela kaBart Yasso. Ibanga elikhethiwe kufanele lihlukaniswe ngezikhathi ezithile zejubane. Kunconywa ukuthi uwavuselele njalo.
Abagijimi abaningi abadumile babheka ukukhuthazela okuphefumulayo okubaluleke kakhulu empilweni yezemidlalo yomuntu. Ukusabalaliswa okulungile komoya emaphashini kuvumela inhliziyo ukuthi isebenze ngokujwayelekile kunoma yiliphi ibanga. Bonke abaqeqeshi emhlabeni bayayicubungula le nqubo lapho behlela ukuqeqeshwa.