Nsuku zonke abantu bahamba amabanga athile ngezinyawo. Lokhu kwenzeka ngaso sonke isikhathi, noma phakathi nohambo lwansuku zonke oluya ezitolo, ezikoleni, ukuyosebenza. Imvamisa abantu basebenzisa ukuhamba, bekutolika njengomdlalo. Kubalulekile ukucabangela amabanga umuntu ahlela ukuwahamba.
Ibanga elilungile lizoba ngamakhilomitha ama-1-3 nsuku zonke ngejubane elijwayelekile. Ngokuya ngomphumela oyifunayo, ijubane lingakhuphuka noma lehle. Izinzuzo zokuhamba okunjalo ngeke zihilele kuphela ekunciphiseni isisindo, kodwa futhi nasekucebiseni okuyinkimbinkimbi komzimba nge-oxygen. Futhi, ukuhamba kuzoba nomthelela omuhle esimweni esijwayelekile somzimba.
Mangaki amakhalori asetshenziswa ukuhamba?
Lapha kukhona ubudlelwane obuqondile nebanga. Lapho umuntu ehlela ukushisa ama-calories angaphezu kwayi-1000, lapho-ke kuzodingeka bahambe okungenani amahora ama-5, futhi ngejubane elijwayelekile. Ngokuhlanganisa ukuzivocavoca nokudla okwanele, imiphumela emihle ingatholakala ngemuva kwesonto lokuqala.
Ukusetshenziswa kwekhalori kuvame ukubalwa kusetshenziswa amatafula akhethekile. Kepha akudingekile nhlobo ukuthi ubhenele kubo. Ukubala kahle inani lamandla ashile, udinga nje ukuba nomqondo wesisindo sakho namabanga ahlanganisiwe. Amathebula avame ukudukisa abantu ngemininingwane engalungile.
Ukubala kahle ukusetshenziswa kwekhalori, udinga ukwazi isisindo sakho ngqo. Futhi hhayi isisindo ngaphandle kwezingubo, kodwa leso onaso ngenkathi uhamba, nojosaka nezinye izinsimbi ezisizayo. Ingxenye yalesi sisindo izosetshenziselwa ikhilomitha ngalinye.
Ngakho-ke, ukubala ama-calories, udinga ukubala uhhafu wesisindo bese usiphindaphinda ngebanga elihanjiwe.
Uhamba kangakanani ukwehlisa isisindo?
Kufanele uqale kusuka kukhilomitha eli-1. Uma umuntu engabandakanyeki kunoma yiluphi uhlobo lwemidlalo isikhathi eside futhi noma yikuphi ukuzivocavoca umzimba kwakungamazi kuye, khona-ke leli banga lizoba elilungile kakhulu. Ngaphandle kwalokho, izinkinga zesistimu yenhliziyo, kanye nobuhlungu bemisipha, zingavela.
Ukuzijabulisa okunjalo kuzoba ukuhlukumeza kwakho futhi ngokunokwenzeka uzokwazi ukumelana isikhathi esingaphezu kwesonto. Ukwehla kwesisindo okungenabungozi, ijubane kufanele lenyuswe kancane kancane, futhi lingezwe ngekhilomitha njalo ezinsukwini ezimbili. Kuyaphawuleka ukuthi umjaho wokuhamba uzothatha amandla amaningi kakhulu wamakhilomitha ama-5 ngehora, umuntu uzosebenzisa ama-calories angama-400.
Ijubane lokuhamba elijwayelekile ngu-5 km / h. Kulokhu, imvamisa yesinyathelo ingahluka futhi inani lamandla asetshenzisiwe liyashintsha nayo. Kepha ngasikhathi sinye ukusetshenziswa kwekhilomitha kuhlala kungashintshiwe.
Lokhu kuphawuleka kakhulu lapho uhamba ngejubane elikhulu. Kungabonakala sengathi kungaba okunengqondo ngokwengeziwe ukufaka esikhundleni sokuhamba okunjalo ngokugijima okulula. Kepha kufanele wazi ukuthi lapho kusebenza, ukusetshenziswa kwekhalori kuyonga kakhulu, futhi kubonga kakhulu uma uhamba ngebhayisikili.
Uhamba kanjani kahle?
Kungabonakala sengathi sonke siyakwazi ukuhamba futhi siyazi ukuthi singakwenza kanjani. Udinga ukuletha umlenze wakho phambili, ususe amandla adonsela phansi, isinyathelo, ngenkathi wehlisa ukuphakama kwesikhungo samandla adonsela phansi, osezingeni le-sacral vertebra yesibili.
Lokhu kuhamba kungachazwa kusetshenziswa unxantathu we-isosceles, wonke umuntu awukhumbulayo esifundweni sejiyometri yesikole. Ubude bezinhlangothi bukhulu kakhulu kunokuphakama. Ububanzi besinyathelo buyisisekelo sonxantathu, futhi imilenze uqobo izinhlangothi.
Lapho isikhungo samandla adonsela phansi sehliswa, awekho amandla asetshenziswayo. Ngesikhathi sokudonsa imilenze, ukuphakama kwesikhungo samandla adonsela phansi kuyakhula, kanjalo namandla afinyelela esiqongweni sawo.
Ngobude begxathu eliqhubekayo, isikhungo samandla adonsela phansi senza ukuphindaphinda okufanayo. Umlenze uyehla uye phansi. Lapho ukunyakaza okuphansi kwenzeka, awekho amandla asetshenziswayo futhi awekho amandla asetshenziswayo. Ukuya phezulu, kwenzeka okuphambene nalokho.
Ungayinyusa kanjani izindleko zakho zekhalori ngenkathi uhamba?
Kwesinye isikhathi ufuna ukuthola umphumela ngokushesha, futhi asikho neze isikhathi sokwehlisa isisindo kancane. Esikhundleni sokuzikhathaza ngokudla, abaningi banquma ukuzibandakanya kakhulu kwezemidlalo.
Njengoba wazi, ukuhamba kukuvumela ukuthi unciphise umzimba kahle, ikakhulukazi uma usebenzisa imithwalo eyengeziwe noma amadivayisi akhethekile. Ukusetshenziswa kwekhalori kuzosiza ukwanda:
Shwiba izandla zakho
- Lapho uhamba, ungenza isethi ekhethekile yokuzivocavoca izandla.
- Iqukethe ukunyakaza komzimba okulula, okungukuthi, ukuphakamisa izandla phezulu, ukuqhuma ngezandla, ukuhlanganisa izandla ngemuva.
- Ngokushintsheka okusebenzayo kuya phambili, imizwa inikezwa emzimbeni, yibo abenza intuitively ukuthi uqhubekele phambili, ngenkathi usebenzisa ama-calories amaningi.
Isisindo esingeziwe
- Uma umuntu edlale imidlalo ngaphambili futhi ene-corset yemisipha eqinile, imithwalo eyengeziwe ingaba ukwengeza okuhle ekuhambeni.
- Isisindo kufanele sikhuphuke kancane kancane.
- Esigabeni sokuqala, gqoka izisindo zamakhilogremu amaningana emilenze, bese ufaka izingalo futhi wandise isisindo.
- Inqubo yenziwa kancane kancane ukuqeda ukugcwala ngokweqile kwemithambo kanye nobuhlungu obungadingekile emilenzeni.
Ukuhamba ngezinduku
- Ngaphandle kwalokho, ukuhamba okunjalo kubizwa ngeScandinavia.
- Lokhu kuhamba kuhamba ngemisipha esemqoka emzimbeni womuntu futhi kukuvumela ukuthi usebenzise amandla angaphezulu ngama-50% kunokuhamba okujwayelekile.
- Ngenxa yokuthi ukuhamba kweScandinavia kukuvumela ukuthi usebenzise wonke amaqembu emisipha, umzimba awugcini nje ngokuphuka amanoni, kepha futhi uthola ithoni eyengeziwe ye-toning neyinkimbinkimbi yemisipha.
- Lokhu kuhamba kusebenza kakhulu kunokugijima, ngoba akubeki ingcindezi eningi enhliziyweni futhi akubangeli ukufuduka kwamathambo omqolo emuva nokuxegisa amalunga emilenzeni.
Ukukhululeka okungalingani
Ukuhamba ezindaweni ezimbi, okungukuthi, imifula, izintaba, kungakhuphula ukusebenza kwemisipha, ngenkathi kukhulisa izindleko zekhalori. Lolu hlobo lokuhamba akufanele lwenziwe ngabaqalayo noma abantu asebekhulile, ngoba alushiyi ngaphandle ingozi yokulimala.
Izinzuzo zokuhamba
Ungakhuluma ngezinzuzo zokuhamba isikhathi eside. Izinzuzo ezinkulu ukuphepha kwezempilo uma kuqhathaniswa neminye imidlalo.
Ukuhamba kuhle ekushiseni amafutha ngokugcwalisa amaseli nge-oxygen nokuqhubeka nokudiliza amafutha. Ngemikhawulo yokudla nokuvivinya umzimba nsuku zonke, ungalahlekelwa amakhilogremu ambalwa.
Kunokuhlukahluka okuningi kakhulu kokuhamba. Wonke umuntu kufanele akhethe uhlelo lwakhe futhi aziqeqeshe ngokufanele. Uma ufuna ukunciphisa umzimba, udinga ukuhamba kakhulu. Kungcono ukuzijwayeza ukugwema izithuthi zomphakathi namakheshi.
