Abantu abaningi baqala ukugijima ukuze banciphise isisindo sabo. Lokhu kuyindlela enhle kakhulu yokwehlisa isisindo. Ngaphandle kweqiniso lokuthi uzokwehla emzimbeni, uzophinde ube negalelo elihle kakhulu empilweni yakho.
Yini enquma izindleko zamakhalori
Ukusheshe ulahlekelwe isisindo kuncike ekutheni ugijima kanjani. Kubaluleke kakhulu ukugcina okufanayo, noma ijubane njengoba ugijima, ngoba lokhu kubaluleke kakhulu. Ngalesi simiso, ama-calories azohamba aqinisekisiwe. Kumele kuqashelwe ukuthi ijubane akufanele libe phansi kakhulu, lapho-ke umphumela ngeke ube muhle kakhulu.
Futhi, ukusetshenziswa kwamakhalori ngenkathi kusebenza kuzoncika endaweni lapho uzokwenza khona ukugijima kwakho. Endaweni eyisicaba, isisindo sakho esingeqile asivuki kakhulu njengalapho ugibela amagquma. Umqansa ngamunye, isithiyo senza kube nzima ukuzivocavoca, ngaleyo ndlela kwande umthwalo. Umthwalo omkhulu, ngokushesha uzolahlekelwa isisindo.
Kubaluleke kakhulu futhi ukudla ngaphambi nangemva kokuqeqeshwa. Akunasimo lapho kufanele udle okuthile okuyingozi ngaphambi kokuqeqeshwa, ama-crisps, ama-crackers, imbewu kalamula, ukudla okunamafutha nokuthosiwe. Ukusetshenziswa kwemikhiqizo enjalo kuzoholela eqinisweni lokuthi konke ukuzilolonga kuzolilimaza kakhulu uhlangothi lwakho, ngakho-ke ngeke ukwazi ukugcina ijubane elanele, okusho ukuthi amakhalori angafuneki azohamba kancane kakhulu.
Ngemuva kokugijima, akufanele futhi usebenzise ukudla okuyingozi, ngoba yonke imizamo oyisebenzisele ukugijima yaba yize. Uma ufuna ukudla ngaphambi kokuqeqeshwa, ungaphuza ngokuphepha, ngokwesibonelo, ingilazi encane ye-kefir, noma iyogathi.
Le mikhiqizo imuncwa ngokuphelele futhi ngokushesha ngumzimba, okusho ukuthi ngeke uzizwe ungakhululekile ngenkathi usebenza. Futhi ngemuva kwesiphambano sakho, ukuze uphinde uthole amandla, iphalishi le-buckwheat liphelele. Uzokunikeza amandla amaningi awusizo.
Mangaki ama-calories ashiswa ngehora lokusebenza
Emadodeni
Ukwehla kwesisindo kuzoncika kakhulu, eqinisweni, ngejubane lapho indoda igijima khona, futhi kuthrekhi, nezimo zezulu. Kumele ukuthi amadoda anciphisa isisindo ngokushesha ngemithwalo elinganayo. Uma indoda, enesisindo esingamakhilogremu angama-80, igijima inganqamuki futhi ihamba kancane, ngenkathi yenza izitobhi ezinde, izokwazi ukususa ama-calories angama-320 ngehora.
Uma indoda efanayo igijima ngamandla kakhulu, ngokwesibonelo, ngejubane le-10 km / h, ngaphandle kokuma. Ihora lokuzivocavoca okunjalo, kungenzeka ukuthi ususe ama-calories angama-850, okuhloniphekile impela. Ngeshwa, akubona bonke abaqalayo abangakwazi ukumelana nokuqeqeshwa okunzima kangako, ngakho-ke kufanele uqale kancane.
Phakathi kwabesifazane
Abesifazane bazoncipha kancane kancane. Uma owesifazane onesisindo esingamakhilogremu angama-60, ezowela ngejubane elilinganisiwe, ngezitobhi ezincane zehora, khona-ke angasho ngokuvikelekile kuma-calories angama-250. Uma owesifazane ofanayo egijima ngokushesha futhi engapheli, khona-ke ama-calories angama-600 angalahleka ngehora.
Ungalahlekelwa kanjani amakhalori amaningi ngangokunokwenzeka?
Isikhathi sokugijima
Isikhathi sidlala indima ebaluleke kakhulu. Vele, ekuqaleni wonke umuntu uqala ngokuqalisa imizuzu eyi-10-15, okungeyona kangako, kepha kubaqalayo lokhu sekuvele kuyisenzo. Ukuze inqubo yokwehlisa isisindo yenzeke kakhulu, kufanele ukwengeza imizuzu eyi-10 njalo ngeviki.
Akufanele ukwengeza ngokuphawulekayo, ngoba ukusebenzisa isikhathi eside nokude kuzothatha amandla amaningi kakhulu kuwe, uzokhathala, ukhathele, futhi isifiso sakho sokunciphisa isisindo sizonyamalala ngokushesha. Kuyafaneleka futhi ukukhumbula ukuthi ukugijima ngaphezu kwamahora we-1.5 kungathinta impilo yakho ngokomzimba. Ukuqhubekela emithwalweni enjalo, udinga ukuzibandakanya kwezemidlalo enamandla okungenani unyaka. Ukucindezeleka ngokweqile kuzoholela ezinkingeni zenhliziyo, kanye nezinkinga ezihlangene.
Ubude bebanga
Ibanga labaqalayo lingaqala kusuka kukhilomitha elingu-1. Yebo, akwanele, kepha kufanele uqale kwenye indawo. Kufanele ukwengeza ibanga kancane kancane. Akunasimo lapho kufanele ungeze ngaphezu kwekhilomitha elilodwa. Lapho usufinyelele kumakhilomitha ama-5, kufanele ume kule ndawo futhi usebenze ngejubane.
Zama ukugijima leli banga ngokushesha okukhulu, ngenkathi kufanele ujabule, ukuqeqeshwa akufanele kube yinselelo kuwe. Ngemuva kokuthi ufunde ukugijima ibanga lamakhilomitha ama-5, lapho ungaqhubeka khona. Kancane kancane zama ukufika kumaki wamakhilomitha ayi-10. Leli ibanga elibi kakhulu.
Ukuze uyiqhube, abaningi bathatha kusuka ezinyangeni eziyisithupha kuya onyakeni. Akufanele ulalele labo abakwazile ukulungiselela isigamu semarathon ezinyangeni ezi-2. Kubantu abanjalo, inhloso yokuqala bekungekhona ukwehlisa isisindo, kepha ukufeza inhloso. Lapho ulungiselela ibanga elide kangako, ithuba lokulimala liphezulu ngokwanele ukuthi asikho isidingo sokujaha. Uma udlala njalo ezemidlalo, ngenkathi uthuthukisa amakhono akho njalo, uzokwazi ukugijima amabanga amade.
Uhlobo lokugijima
Izinhlobo zihluke kakhulu. Enye yezinhlobo ukugijima ibanga elifushane. Lolu hlobo alulungile kakhulu ekwehliseni isisindo, ngoba kunomsebenzi omningi owenziwayo wokuthi ungasinyusa kanjani isivinini, hhayi ukuthi ungasusa kanjani isisindo esingeqile. Lolu hlobo lubuye lubizwe nge- sprint.
Ifomu elidume kakhulu lokugijima kwebanga elide. Kuhle kakhulu ngokushisa amakhalori. Kulolu hlobo lokugijima, inqubo ejwayelekile isebenza kusuka ngaphambili konyawo. Le ndlela ivumela umsubathi ukuthi amboze ibanga ngokushesha okukhulu.
Vivinya umzimba ngenkathi ugijima
Imvamisa kakhulu ngokugijima okude, abasubathi baqala ukuzizwa bekindiki engxenyeni engenhla. Lokhu kungenxa yokuthi izandla zisendaweni efanayo isikhathi eside.
Ukuqeda lo muzwa ongathandeki, kufanelekile ukwehlisa nokuthambisa izandla zakho ngqo phakathi nesifundo, ukuze ngasikhathi sinye zilenge njengeziswebhu. Kubukeka kungenangqondo futhi kuyinqaba, kepha kuyasiza ukuqeda ukukhathala okungathandeki ezandleni. Abasubathi abaningi abadumile bavame ukukwenza lokhu.
Ungathola futhi imizwa efanayo entanyeni. Zonke zenzeka ngenxa efanayo. Ukuziqeda, kungcono ume bese wenza ukunyakaza okuningana kwekhanda lakho. Kufanele nakanjani wenze konke ngokunensa ngangokunokwenzeka.
Ukunyakaza okusheshayo kungadala ukulimala okungathi sína. Ukwenza lo msebenzi kufanelekile kuze kuqale ukunyamalala okungathandeki. Uma uzizwa unesiyezi ngesikhathi sokubulawa, shintsha inkomba yokujikeleza.
Amathiphu wokugijima asheshayo alabo abafuna ukunciphisa isisindo
Ukuze ukwehla kwesisindo kwenzeke ngokuqina, ungasebenzisa ukugoqa umzimba ngefilimu yokudla. Kuyafaneleka ukugoqa kuphela izindawo ezinenkinga lapho kunesisindo esiningi ngokweqile.
Uma usongwe, uzoshisa kakhulu, nakanjani uzobila kakhulu, okuzoholela ekulahlekelweni okukhulu kwama-calories. Futhi ungagqoka izinto ezifudumele ehlobo, ezinjengezithukuthuku, amasiketi, njll. Ukuzivocavoca izingubo ezifudumele kuzokusiza nokuthi ushise ama-calories.
Futhi, ukwandisa umthwalo, ungasebenzisa ukukala. Njengomthwalo, ungathatha ubhaka omncane, lapho udinga ukubeka okuthile okusindayo. Ngokufanelekile, ungasebenzisa ama-barbell pancake, kepha uma ungenawo, ungasebenzisa amabhodlela alula esihlabathi.
Into esemqoka ekudlaleni imidlalo ukwenziwa njalo. Zibandakanye ohlelweni bese uzophumelela.
