Abesifazane abaningi bazi kahle izinzuzo zokuvivinya umzimba ekulweleni umzimba omncane, njengengxenye yohlelo lokunciphisa ikhalori. Kepha, bambalwa abantu abangatshela khona manjalo ukuthi mangaki amakhalori angashiswa ngentambo - leli ithuluzi elilula futhi elihle kakhulu lokushisa isisindo esiningi.
Kusha amakhalori amangaki entanjeni?
Ukugxuma ngemishini efana nentambo kuyindlela enhle futhi elula yokukhipha isisindo esiningi namakhalori. Ukuzivocavoca kwezemidlalo ngokwako kuzokusiza ukuthi ulahlekelwe isisindo somzimba ngokweqile futhi uqede ukubonakala kwesikhumba "se-orange" ezindaweni ezithokozisayo, usiqinise, usenze sibe nokunwebeka ngokwengeziwe.
Mangaki ama-calories ashisiwe lapho kwenziwa ama-jump ayikhulu?
Ngomzuzu, umuntu ugxuma cishe ku-100 kule nsimbi yezemidlalo - isilinganiso sama-khalori angama-26-30 singashiswa. Uma wenza cishe ama-500 wokubhampa, ukuchitheka kwamandla kuzokwenyuka kuye kuma-calories angama-40-45, kepha ngemuva kokwenza ama-1000 ebhampa ngentambo, lezi zibalo zizoba ngama-calories angu-86-110.
Ukuqeqeshwa kuzosebenza kahle uma izinga lokushaya kwenhliziyo nokushaya kwenhliziyo kungadluli ukushaya okungu-110-130 ngomzuzu.
Awukwazi ukwenza ukweqa okungu-100 ngomzuzu - akukho lutho, kepha izinkomba zokusetshenziswa kwamandla ziyancipha, ukusebenza koqeqesho kulokhu akupheli ukuba kuncane. Into esemqoka ukuqeqeshwa njalo nokukhula kancane kwamandla.
Yiziphi izinto ezithinta ukwehla kwesisindo?
Intambo yokugxuma iyindawo ebalulekile ezinhlelweni eziningi zezemidlalo: i-aerobics nokwakheka, futhi enqubeni yokwehlisa isisindo, iyithuluzi lezemidlalo elibalulekile.
Kepha yimaphi amaphuzu athinta ukulahleka kwesisindo:
- Ekuqaleni, kusukela kusisindo somuntu uqobo.
- Izinhlobo zokugxuma ezisebenza kunqubo yokuqeqesha.
- Isigqi esijwayelekile sempilo, kanye nendlela yokudla.
Lapho uzivocavoca ngentambo, kufanelekile ukucubungula ubude namandla okuqeqeshwa. Ngokuya ngesilinganiso semizuzu eyi-10. Ukuqeqeshwa kwezintambo ezigxumayo, umuntu onesisindo somzimba esingama-60-70 kilograms ushisa cishe ama-calories ayi-110-115, isigamu sehora - cishe ama-300.
Kubalulekile futhi ukubheka ukuqina koqeqesho, ukuziphonsa uqobo. Ukufeza imiphumela ebonakalayo yokwehla kwesisindo, kufanele uhambisane nesigqi sokugxuma okungama-70 ngomzuzu, kanye nemizuzu engama-20. ngaleli zinga, kungenzeka ukushisa ama-calories angama-200, ngehora - ngokulandelana ngo-800.
Izinzuzo zokweqa intambo
Uma siqhathanisa ukweqa intambo njengohlelo lokuzivocavoca lokwehlisa isisindo, ukusetshenziswa kwamandla ku-oda eziningana zobukhulu ngaphambi kokugijima nokuhamba ngebhayisikili, ukubhukuda kanye nokuzivocavoca umzimba. Izintambo ezeqayo ezithatha indawo ephambili ohlelweni lokukhuluphala.
Izinzuzo zingokulandelayo:
- Intambo yokugxuma njengemishini yezemidlalo ibiza ubuncane, okwenza ukuqeqeshwa uqobo kushibhile.
- Ungazijayeza kuyo cishe noma kuphi nanoma yisiphi isikhathi, ngaphandle komkhawulo.
- Ukuqeqeshwa okuphelele kokuphefumula nemisipha kwenziwa, umsebenzi wesistimu yenhliziyo ujwayelekile.
- Ithoni ejwayelekile nokukhuthazela komzimba kuyanda, i-cellulite nokuxegiswa kwesikhumba kuyasuswa.
Ukuthola umphumela obonakalayo wokuqeqeshwa ngezintambo, kubalulekile ukuzijwayeza hhayi ngezikhathi ezithile, kodwa njalo, ukukuhlanganisa nokudla okufanele kanye nesigqi.
Imithetho yokuqeqeshwa ngezintambo
Kodwa lo mdlalo unemithetho yawo ezokusiza ukuthi uzuze impumelelo enkulu ekulweni nesisindo esiningi.
Abasubathi abanolwazi bakhomba le mithetho elandelayo yokweqa intambo:
- Ngaphambi kokuzivocavoca kwangempela, yenza ukufudumala ukulungiselela yonke imisipha yokuzivocavoca.
- Buka ukuma kwakho, emuva kufanele kuqonde futhi kungangeni enkambisweni yokugxumela phambili, noma ngokutsheka okuncane. Futhi, ungabheki ngaphansi kwezinyawo zakho - zizwe intambo lapho ubheke phambili.
- Hambisa intambo kuphela ngokuhamba kwesihlakala, kodwa ngasikhathi sinye gcina izindololwane zakho zisondele emzimbeni ngangokunokwenzeka.
- Lapho inqubo yokwenza ukugxuma inganikeli ngesimo esishubile, kufanelekile ukukwenza usesimweni esikhululekile.
- Linganisa amakhono akho kokuzivocavoca kokuqala futhi ungabeki ibha kakhulu, lokhu kuzoholela ekusebenzeni ngokweqile. Uzovele uzikhandle kodwa ngeke ufinyelele kwinani elidingekayo lama-calories ashisiwe.
- Uma ukuqeqeshwa kwenzeka ngaphandle, kunconywa ukuthi ukwenze emthunzini, kepha hhayi elangeni, okungaholeli ekuqunjweni yilanga nakumbhede wasesibhedlela.
Yiba namanzi nawe, futhi ukudambisa ukukhathala - ikhambi elingcono kakhulu ukuthatha ishawa eshushu, esizokuqabula futhi siphumule.
Nesinye iseluleko esisodwa esivela kubasubathi abanolwazi - kwenze ukuzivocavoca kwakho kube njalo, okungenani ama-2 ngeviki ekuqaleni, ngemuva kokuletha le nombolo ezinsukwini eziyi-3-4 ngesonto.
Ukungafani kokuzijwayeza ngentambo
Njengoba kungajwayelekile njengokungajwayelekile, ukweqa intambo, njenganoma yimuphi omunye umdlalo, kunokuphikisana nokusebenza komzimba uqobo. Futhi uma kukhona, yeka intambo, ukhethe enye imishini yezemidlalo.
Ngakho-ke ukweqa intambo nokulwa nokukhuluphala ngale mishini yezemidlalo akulungile uma kutholakala izifo eziningana:
- Izifo zesistimu yenhliziyo.
- Izinqubo ezibhubhisayo ezithinta uqwanga namathambo, uhlobo lwezicubu ezixhuma.
- Uma kwenzeka ukugula noma ukulimala kohlelo lwe-musculoskeletal, ikakhulukazi umgogodla.
- Ngama-surge surges - hypo noma umfutho wegazi ophakeme.
- Musa ukugxuma intambo ngesisindo eseqile.
Akufanele ugxume esiswini esigcwele, qala imisebenzi yezemidlalo emahoreni ama-2 ngemuva kokudla futhi ungadli ngokushesha ngemuva kokugxuma, ume okungenani ihora.
Ukwazi ukuthi mangaki amakhalori ongawashisa ngentambo elula, akufanele ungabaze ukuthenga le mishini esitolo sezemidlalo.
Ngaphezu kwalokho, amamodeli wesimanje anezinto zokubala zamamitha noma ezinye izinsimbi zanamuhla nezimpempe kuzokwenza amakilasi akho ajabulise futhi asebenze kahle. Futhi ngemuva kwezinyanga eziyi-1-1.5 uzobona kumnandi, futhi okubaluleke kakhulu, kubonakala kuwe nakuwo wonke umuntu okuzungezile imiphumela yokwehla kwesisindo.
