Lishisa isisindo ngebhayisikili: mangaki amakhilogremu enza ibhayisikili lishise?

Uma uthanda ukugibela ibhayisikili futhi ufuna ukulahlekelwa isisindo, khona-ke ingxenye yomsebenzi usuqedile. Phela, ukugibela ibhayisikili kuhilela iqembu elikhulu lemisipha yemilenze, emuva bese ucindezela. Futhi ngokufika kwentwasahlobo, kuhle kakhulu ukuhamba nxazonke epaki enkulu, ujabulele imvelo yokuvusa futhi ubeke umzimba wakho ngokuhlelekile. Esikhathini esibandayo, ibhayisikili yokuzivocavoca endaweni yokuzivocavoca noma ifulethini elikhululekile lingase libe yinto ehlukile.

Okuqukethwe

Zingaki amakholori ashisa lapho egibela iBhayisikili Inzuzo ngokuhamba ngebhayisikili

Zingaki amakholori ashisa lapho egibela ibhayisikili

Inani lamakholori alishiswe ngokuqondile lithinta isisindo somzimba kanye nemizamo eyenziwe. Uma uhamba kancane, ungashisa cishe amakholori angu-140-240 ngehora. Ngokuhamba okusheshayo kusuka ku-400 kuya ku-700. Futhi akuyona into ebalulekile yizici zebhayisikili ngokwazo. Kodwa isilinganiso sokubala sizobukeka okufana nalokhu:

• umzila nge-descents kanye ne-ascents, ibhayisikili enezimoto eziningana, kuzosiza ukulahlekelwa cishe ngo-420 kcal ngehora
• Ukuqeqeshwa kwezemidlalo okhethekile kuzokunciphisa ama-560 kcal / h
• umthwalo ojulile uzokusiza ukulahlekelwa ihora elilodwa lama-ayisilari angu-700

Ngakho-ke, ucabangela isibonelo sebhayisikili yakho kanye nezinga lokulayisha, ungabala inani elilinganiselwe lama-calories elishisiwe ngenye yezinyawo zakho. Kungakhathaliseki ukuthi akukho isifiso sokulahlekelwa masinyane amakhilogremu angamanyala, ungadluli umzimba wakho ekuhambeni kokuqala, makabe esejwayele umthwalo kancane kancane, ukuze angaboni kahle futhi abuhlungu ngemuva kokuqeqeshwa.

Izinzuzo zokugibela ibhayisikili

Ngaphambi kokuqala koqeqesho, kudingeka uqiniseke ukuthi usakwazi ukugibela ibhayisikili noma ungakhohlwa amakhono atholakale ebusheni. Uma lokhu kwembula izinkinga, kungcono ukulungisa izikhala kwibhayisikili okumisa ukugwema ukulimala.

Phakathi nohambo, lungiselela ukuthatha ibhodlela lamanzi nawe. umzimba uzodinga ukulungiselela ukulahlekelwa kwakhe uma uthuthumela ngesikhathi sokuqeqesha.

Thola isikhathi lapho uzogibela khona. Uma ekuseni nakusihlwa, khona-ke ihora elilodwa ngesikhathi kuzokwanela, uma ukhetha into eyodwa, isikhathi kufanele sihluke kusuka kwesinye nesigamu kuya emahoreni amabili. Ngalesi sikhathi, udinga ukuphuma emva kwezinsuku ezimbalwa zokuqeqesha, ukujwayela umzimba wakho kancane kancane. Ungadli ihora ngaphambi kohambo nehora ngemva kwalo.

Ukuze uqonde ukuthi unomthwalo okwanele womthwalo owenza umzimba, udinga ukufunda ukubala ukushayela. I-Pulse, engaphakathi kuka-120-150 beats ngomzuzu, ithi wenza konke okulungile. Ngaphansi kwe-120 - awululeli umzimba ngokwanele, ngaphezu kuka-150 - wehla kancane. Ungahlola ukushayela kwakho entanyeni nasesandleni sakho. Yiqiniso akudingeki ume futhi uhlole yonke imizuzu engu-10 ngenkathi uhamba, ngaphandle kwalokho zonke izinzuzo ezivela kuso zizophela. Ukuhlola okwanele kokubili, futhi kungcono ukuthola umshini wokuhlola wenhliziyo ekhethekile, okuzobonisa ngokuzenzakalelayo ukushayela ngesikhathi sokuhamba.

Ukuze uhambo lungabangeli izinzuzo kuphela, kodwa futhi ujabule, kuyadingeka ukusetha isihlalo ezingeni elifanele. Hlala kulesi sikhwama, bese ubeka unyawo olulodwa emgqeni endaweni ephansi, kufanele uqondise ngokugcwele, ngaphandle kwalokho uthembise ukukhathala okusheshayo nobuhlungu emilenzeni. Amaphesenti adinga ukuguqulwa umsila emlenzeni, isb. indawo lapho iminwe iqala ukukhula khona.

Uma ungenayo ibhayisikili okwamanje, futhi ukuthengwa kuseduze, bese ukhetha imoto esitolo lapho kukhona khona ababonisi bezobuchwepheshe. Bayokusiza ukuba ukhethe ibhayisikili ngokusho kokuphakama kwakho, ukutshela ukuthi ubude befreyimu kumele bube kanjani nokuthi isilinda kufanele sibheke kanjani ukuze ubheke hhayi nje ukukhangisa ohlangothini, kodwa futhi ukuthi kulula futhi ukhululekile ukwenza uhambo olude.