Wonke umuntu ocabanga ngokunethezeka komzimba wakhe ucabanga ukwenza ezemidlalo ejimini ngale ndlela: bafaka ama-headphone, bavule umculo abawuthandayo, umuntu, ukuba yedwa yedwa, angavele agijime kalula, ngenkathi ngasikhathi sinye ezama ukuthuthukisa impilo yakhe, imizwa, ubuhle bomzimba ...
Ubumnandi obunjalo bungatholakala ekhaya, noma, njengokukhetha, ukuqeqesha esikhungweni sokuzivocavoca esiseduze. Kukhona ngisho namakilabhu asebenzayo akhethekile, ngoba umphakathi wemisebenzi esebenzayo uletha abantu eduze, ubakhuthaza ukuthi bangagcini ngemiphumela etholakele, ebanxusa ekusebenzeni okuphezulu kunomgijimi ongumakhelwane.
Kulokhu, indlela ethile kufanele ilandelwe - ukugijima kufanele kube njalo, ngemvamisa efanayo, ngokuya ngemithetho ebekiwe, khona-ke umphumela ohlosiwe uzotholakala, kufaka phakathi ukwehla kwesisindo okuhleliwe.
Ungasivocavoca kanjani umzimba ngendlela efanelekile?
Ngaphambi kokuqala ezemidlalo, kubalulekile ukutadisha ngokucophelela izidingo ezikhona zokulungiselela umzimba ukumelana nemithwalo ehambisanayo.
Ukuze wenze lokhu, okokuqala, kufanele ulandele le mithetho elandelayo:
- bheka ukudla okunomsoco;
- gcina isikhathi sezikhathi;
- abale ijubane ngalinye;
- ukwenza njalo ukuqapha izinga lokushaya kwenhliziyo;
- zinikele ngokuphelele emakilasini, ukuqinisekisa ukucindezeleka okwanele emisipheni yemilenze.
Umqeqeshi onolwazi uzokweluleka ngokuthi ungasetha kanjani uhlelo lwakho, ukuhleleka kokuqeqeshwa kwamandla, nobude bomjaho. Kunezinhlobo eziningi zezinhlelo zamakilasi ahlukene wokuqina komzimba - Wabasaqalayo, abasubathi abaphakathi, abagijimi abangochwepheshe.
Ungasibala kanjani isivinini sokugijima esifanele futhi uzenzele uhlelo lokuncipha?
Ukubala ijubane eliphelele nokwakha uhlelo lwakho olusebenzayo lokwehlisa isisindo kungenzeka futhi kubize okungabizi kakhulu kwizibalo ezithile, kanye nokwenza imiyalo yesinyathelo ngesinyathelo:
- Udinga ukuqala isifundo sokuqala ngokuhamba ngezinyawo.
- Lapho uzizwa ukhululekile, lapho uhamba ngokushesha futhi kungekho okuphikisayo kwezokwelapha, ukushintshana kokugijima nokuhamba isigamu somzuzu kuqala imizuzu engama-20.
- Ukuqeqeshwa kwenziwa izikhathi ezingama-3-4 ngesonto, ngokwanda kancane kancane ngesikhathi sokulayisha.
- Ijubane ekuqaleni komjaho lingu-2 km / h, bese liyashesha kancane - 3 km / h, unikeze isigaba ngasinye imizuzu emibili.
- Isinyathelo esilandelayo ukugijima ngokwenyuka kancane kancane kwejubane kuye ku-7 km / h.
- Ukushintsha i-engeli yokuthambekela kwabaqalayo kusuka ku-1.5% kuye ku-0.5%, kuze kube izikhathi eziningana zesikhathi esisele.
- Ekupheleni kokuzivocavoca, ijubane liyancipha, ijubane lifika ku-2 km / h.
Ukuze unqume ngokuzimela iphethini yokulayisha efanelekile, udinga ukuzinikela isigamu sehora, uthathe isilawuli sokushaya kwenhliziyo, bese uqala ukuhamba ngamandla imizuzu eyi-10.
Ngemuva kwalokho kufanele ukhuphule ijubane lokugijima liye ku-7-8 km / h, ngaphandle kokushintsha i-angle yokuthambekela kwethrekhi, esele kule modi cishe imizuzu emihlanu.
Kulesi sigaba, izinombolo ezivela kumqapha wokushaya kwenhliziyo ziyarekhodwa impela, ijubane lokugijima liyehla liye esimweni sokuhamba. Lapho ukuphefumula kwehla kancane, udinga ukuphakamisa i-angle yokuthambekela ibe ngama-degree angama-3-5, bese uqhubeka nokunyakaza eminye imizuzu emihlanu, bese ulinganisa ukushaya kwenhliziyo futhi.
Inani lokuqeqeshwa kwezikhawu lilungele isimo somzimba esinikezwe kuya ngesikhathi lapho ukushaya kwenhliziyo kwaba khona kaningi. Uma umqaphi wokushaya kwenhliziyo ethole isilinganiso sokushaya kwenhliziyo ngenkathi egijima, khona-ke izivivinyo kufanele zenziwe ngokuya ngohlelo lwesikhawu esinguNo. 1, uma ngenkathi uhamba, ngokusho kohlelo No.2.
Iphethini yesikhawu sokusebenza kwe-treadmill. Isibonelo No. 1
Isigaba sokuqala, kokubili kunguqulo yokuqala neyesibili - imizuzu eyi-10 yokuhamba ngokuzola.
Isikhathi sokuqala: ukuhamba ngokuthambekela kwama-3-6 degrees, ngejubane lika-4-6 km / h cishe imizuzu emihlanu.
Isikhawu sesibili: Umthambeka wendwangu uyasuswa, ukugijima kuqala ngejubane le-7 kuye ku-9 km / h, kuthatha imizuzu emi-2.
Isikhawu sesithathu: Imizuzu engu-1 ugijime ngejubane elisheshayo lomzimba.
Zonke izikhawu kumele ziphindwe okungenani ama-4 (ngokulandelana).
Iphethini yesikhawu sokusebenza kwe-treadmill. Isibonelo No. 2
Ukufudumala, ukuhamba imizuzu eyi-10.
Isigaba sokuqala: zero incline, egijima i-7-9 km / h imizuzu engu-7.
Isigaba sesibili: Hamba imizuzu eyi-10, ukwandise ukuthambekela ngama-degree ama-2 njalo ngemizuzu emi-2. Emizuzwini eyi-10 elandelayo, hamba ngokuncipha kancane kancane kokuthambekela kumvamisa ofanayo wemizuzu emibili.
Izikhathi zishintshana izikhathi ezi-2, abagijimi abanesipiliyoni esanele sokuqeqeshwa baphinda lolu hlelo amahlandla amane.
Ukuqeqeshwa kahle. Ukuvivinya umzimba njalo kutreadmill
Ukufeza imiphumela ehleliwe, kufanele wazi kuqala isilinganiso sakho sokushaya kwenhliziyo.
Kubalwa kalula kusetshenziswa ifomula:
- kwabesilisa: 220 - (kususwe) inani leminyaka ephelele;
- kwabesifazane: 226 - (khipha) inani leminyaka ephelele.
Isibonelo, ukubalwa kwenani eliphakeme lokushaya kwenhliziyo kwendoda eneminyaka engu-25 kwenziwa kanjena: inkomba evunyelweyo ephezulu lapho imenzela ukuqeqeshwa kokugijima kuzoba ukushaya okungu-195 (220 - 25) ngomzuzu.
Ukusebenza kahle kakhulu koqeqesho kubonakala ngesikhathi sokuvakasha kwasekuseni kumdlalo wezemidlalo. Emasontweni amathathu okuqala, imisipha nohlelo lwe-cardiovascular luzoqina kakhulu kangangokuba kuzokwazi ukufinyelela ezingeni elijwayelekile lomthwalo osebenzayo imizuzu engama-30, ngemvamisa emaphakathi yokuya kwikilabhu yezemidlalo kuze kube izikhathi ezi-5 ngeviki.
Isici esibaluleke kakhulu ukufeza umphumela omuhle ukwenyuka njalo kwemithwalo, isivinini, nobude bemijaho. Ngemuva kwakho konke, umzimba ujwayela isigqi esithile futhi usebenzisa amandla amancane kakhulu nama-calories, ngakho-ke ukusebenza okubaluleke kakhulu kuzozuzisa abagijimi abanolwazi ngokukhipha okuzinzile kumshini wokunyathelisa.
Lapho ukhetha izicathulo zokugijima, kunconywa ukuthi unake uchungechunge olukhethekile lwabadlali. Ama-sneakers alesi sigaba aklanyelwe ukucabangela ukuqinisa, ukubeka kahle, nokusekela unyawo, ngenxa yokuthi kunokucindezeleka okuncane kakhulu emgogodleni nasemalungeni. Ngenhloso yokwehlisa isisindo, kufanele futhi usebenzise nezemidlalo ezifanele. Kuzokusiza ukujuluka kahle futhi wehlise isisindo esengeziwe.
Akunasidingo sokuzihlukumeza ekuqaleni ngohambo olude lwehora oluya ejimini. Abakhuthazela kakhulu bayakwazi lokhu. Ukudla okunomsoco ngaphambi komjaho webanga, imizwa, ukusebenza ngesikhathi sokuqeqeshwa, ukuya ezifundweni ezivamile kuze kube izikhathi ezi-4 ezinsukwini eziyi-7 kuzohlinzeka ngokuqina kwesikhathi eside kwe-vivacity, ukukhanya okungenakho ukucindezeleka okungadingekile. Cishe ehoreni lokuqeqeshwa, ama-calories angu-600-700 ashile, kuya ngamandla omthelela kuwo wonke umzimba, kufaka phakathi ukunyakaza kwezingalo nethoni yemisipha yesisu.
Ukudla
Udinga ukuqapha ukuvuselelwa, ikhwalithi, inani lokudla okunempilo kwemikhiqizo nsuku zonke. Kuyadingeka ukuqonda ukuthi ngemuva kokudla ipuleti lephalishi ngesitsha eseceleni ngaphambi kokuqeqeshwa, umthwalo wehora ngeke ukwazi ukushisa inani elikhulu nelidingekayo lamandla. Kungcono ukuziqabula ngesidlo sasekuseni esilula se-carbohydrate ngemizuzu engama-40, bese uya esifundweni esinamandla, ngaphandle kwalokho, kuzoba nje ukuzivocavoca umzimba. Kungcono ukuhlela ukudla kwakho okulandelayo kungakapheli amahora ama-2 kamuva.
Kufanele kube, okokuqala, ukudla okuphansi kwekhalori ngaphandle kwamafutha amaningi, amaswidi. Ukudla kuhlinzekela ubukhona bezinto ezinjenge-carbohydrate eyinkimbinkimbi, imifino, amaprotheni. Ngemuva kwalokho umzimba uzolulama kangcono, futhi imetabolism ngokufanele izothuthuka, ifake isandla ekunciphiseni kwesisindo samafutha ezindaweni ezinenkinga.
Ungayikhetha kanjani i-treadmill elungile?
Ukuthenga imishini yokuzivocavoca ekhaya, noma ukukhomba okokusebenza okufanele ejimini, kubalulekile njengomzuzwana ekugijimeni kwasendlini njengokuqeqeshwa uqobo. Ngokuya ngezimfanelo ezisebenzayo, lawa madivayisi wezemidlalo ahlukile ngandlela thile.
Njengoba kusethi yemisebenzi, imisebenzi ehlukile, kanye nentengo, unganquma ukuthi kufanele yini ukuthenga imodeli ehlongozwayo (ngenhlanhla, izitolo eziku-inthanethi zinokukhetha okwanele).
Ukukhetha umshini wokunyathelisa wesisindo
Ukukhetha i-simulator yakho "yokwehlisa isisindo" elungile, abasubathi abanolwazi bayelulekwa ukuthi babheke la maphuzu alandelayo:
- Intengo ephansi - ukunyakaza kwezimoto ezisezingeni eliphansi. Izimpahla zabathengi ezishibhile zaseChina azilungele imithwalo yangempela, ngaphezu kwalokho, zizosheshe zingasebenziseki;
- ukutholakala kokulawulwa kwejubane nge-16 km / h nangaphezulu nge-angle yokuthambekela kuze kube yizi-10 degrees;
- ukulungisa ijubane kukushaya kwenhliziyo komuntu kungumsebenzi owusizo kakhulu;
- uma kukhethwa umshini wokunciphisa umzimba, ungama kwithrekhi kagesi, yokupompa imisipha yemilenze - eyomshini.
Manje ukhetho lubanzi ngokwanele, ngakho-ke, ekamelweni elincane, inketho enhle kakhulu kungaba ukuthenga imodeli ngendlela yokugoqa. Iyunithi ewusizo enjalo ingagcinwa ngaphansi kombhede ukonga isikhala.
Izincomo zokusebenzisa umshini wokunyathela
Okunye ukubuyekezwa mayelana nezindawo zokunyathela akulungile, futhi kukhombisa nokushoda kwemiphumela ngokuvivinya umzimba isikhathi eside. Izizathu lapha zingahluka ngokuphelele - udinga nje ukugijima kahle, futhi uhlu oluncane lwamathiphu luzokusiza ukuthi uqonde amaphutha avame ukwenziwa ekuqeqesheni:
- Ungabambeleli kuma-handrails ngezandla zakho, udlulisa isisindo, futhi uphinde usabalalise ngokungafanele umthwalo.
- Ukuma - kuphela, ngaphandle kokutshekisa umzimba ngakwesobunxele, kwesokudla, phambili.
- Izingalo zihamba ngokukhululeka njengokusebenza okujwayelekile, zisiza ukugcina ijubane nokulinganisela.
- Isisu esisondelene sigqugquzela ukuqiniswa kwemisipha ngokushesha nokusha kwamakhalori amaningi.
- Udinga ukuqala futhi uqede ukugijima ngokufudumala nokuhamba ngokuzola.
Wonke umuntu ufuna ukuba mncane, asebenze kakhudlwana futhi abe namandla, futhi iningi labo lazi kahle ukuthi yini okufanele liyenze kulokhu. Ezemidlalo ziyimpilo, futhi ukugijima okusesilinganisweni akulinganiswa ngokukhanya, ukuphepha nokusebenza kahle. Ukuqeqeshwa kwamandla kuqinisa isimo esijwayelekile, kwandisa ithoni yemisipha, kusheshisa imetabolism futhi kwakha isibalo esithuthukisiwe.
Kungcono ukuhlanganisa ukuzilibazisa kwakho nendlela yokuphila enempilo emgwaqweni, bese-oxygen, enothisa igazi, izobaluleke kakhulu ekuqiniseni amasosha omzimba nakuzo zonke izinhlelo zomzimba. Kepha ngosizo lwe-treadmill ebusika noma ngezinsuku zemvula, awusadingi ukuhlukaniswa nesikhathi osithandayo, uthathe ikhefu elide, lokhu kungukuhlanganiswa kwayo okungangabazeki. Ungakhohlwa ngesicathulo sakho sokunyathela futhi, ukwenza ukhetho olufanele kubalulekile.
