Indlela yokufudumala, uma ...
- Unomfutho wegazi ophakeme noma usanda kulimala kakhulu. Kulesi simo, izincomo jikelele azisebenzi. Khetha umthwalo ophelele ongenza udokotela kuphela!
- Une-low blood pressure (hypotension). Ngokuvamile kwenzeka emantombazaneni abadakwa ukudla. Kubalulekile ukuba zifudumale ngendlela yokulondoloza. Okungukuthi, ngaphambi kokugijima noma ukuqina, kufana nesinyathelo esisheshayo, futhi ungagijimi noma ugxume phezu kwetambo. Futhi lezi zifundo ngokwazo zingadluliselwa engxenyeni yesibili yosuku.
On the warm-up abe!
Kunoma yikuphi ukufudumala nokushisa, izakhi ezine zibalulekile: ubude, amandla, ukulandelana kwezivivinyo kanye nohlobo lomthwalo.
I-Element eyodwa
Isikhathi. Okufanelekile, ukufudumala kufanele kuhlinzekwe ngu-25% wesikhathi somsebenzi wonke. Uma uhlanganyela ehoreni, khona-ke udinga ukuchitha okungenani imizuzu engu-15 ukufudumala imisipha yakho. Imihlangano eyodwa nesigamu sehora ifuna ukusebenza okude: okungenani imizuzu engu-22-23. " Ngaphezu kwalokho, ubude buzoxhomeka nangesikhathi nobude obuningi osebenza kuso. Yonke iminyaka engu-10, engeza imizuzu emihlanu kuwo, okungukuthi, emva kwamashumi amathathu udinga ukufudumala imizuzu emihlanu ubude kunama-20, futhi emva kweminyaka engamashumi amane - isikhathi esingamaminithi angu-30. Uma uqeqesha ngaphandle kwesimo sezulu esifudumele, bese ufaka eminye imizuzu engu-5.
Ukulandelana kokuzivocavoca
Okokuqala, kubalulekile ukufudumala amaqembu amancane emisipha, bese-ke emikhulu. Isibonelo, uma ugijima, kuqala kufanele welule izinyawo zakho, imilenze, futhi kuphela - imisipha yezinkophe kanye nesikhumba.
Intensity
Isikhombisi esiyinhloko sobukhulu be-hot-up yisilinganiso se-pulse. Ukuze ubala ukushisa okufudumayo, faka inani lezinyosi ngomzuzu ngesimo esithulile bese ungeza kuso 10. Uma ukuphumula kuphumula kungu-65-75 ukushaya ngomzuzu, bese kuthi ngesikhathi sokufudumala akufanele kudlule imivimbo engu-75-85. Kukhona isibonakaliso esinembile kakhulu. Uyakhumbula iminyaka, okubaluleke kakhulu ngokuqeqeshwa kwe-cardio. Hlola ukushayela okuphezulu (ngokusho kwefomula engu-220 okunciphisa iminyaka), ukwandisa inombolo eholele ngo-0.5, lokhu kuzoba ukushisa kwakho okufudumayo. Ngomfudumalo, into esemqoka akukona ukuthi i-overdo it.
Uhlobo lomthwalo
Kuxhomeke ekuqeqesheni. Isibonelo, ngaphambi kokugijima emgwaqweni kubalulekile ukufudumala imisipha yomlenze omkhulu, ngakho-ke iningi lokuqeqeshwa kufanele linikezwe ku-cardio elula. Ekuqaleni kokuqeqeshwa ngokulinganisa kungcono ukwenza izindlela ezimbalwa ngesisindo esincane kulawo maqembu omzimba ozosebenza kuwo. Kulungile, ngaphambi kokubhukuda echibini, kuhle ukukwenza umzimba wonke wonke ama-muscle. Kubalulekile futhi ukukhumbula ukuthi ukufudumala akubandakanyi ukuzivocavoca: izidakamizwa ezingaphelele zingalimaza.
Kushisa ukushisa
Bamba i-hitch ngemithetho elula kunokufudumala ngaphambi kokuqeqeshwa. Ubude nobukhulu bufana nokufudumala. Ukuphothula iziqu kungcono kunokukhanya kwe-cardio, futhi ngemva kwalokho, welula zonke imisipha. Ukuzivocavoca kwe-Aerobic kuzosiza ukubuyisela impulse, futhi ukwelula kuzosiza ukucindezeleka kwemisipha. Uma usuke ukhathele ukuqeqeshwa, isikhathi se-hitch singancishiswa: sifana nesinyathelo esisheshayo sokubuyisela ukushaywa komzimba, nokwenza umzimba owenziwe ngezindlela ezimbalwa.
Ukuzivocavoca ukufudumala imisipha yenkomo nezinyawo
Vuka ngokuqondile, wabeka unyawo lwakho lokunene phezu kwezwane. Yenza ukunyakaza okungama-20 ngokuzenzekelayo nokusebenzisa i-counterclockwise. Shintsha unyawo lwakho bese uphinda umsebenzi. Hlala uqondile, vala amadolo akho (umsebenzi ungenziwa kusukela endaweni yonyawo ebangeni lobubanzi). Beka izandla zakho emadolweni bese wenza ukujikeleza okungaphakathi okungu-20 futhi ukuphikisana newashi.
Ukuzivocavoca ukufudumala izandla nezandla
Vuka ngokuqondile, izandla phambili. Cindezela futhi ungene eminwe yakho, kancane kancane ukwandisa i-tempo. Beka izandla zakho phansi bese uzishukumisa. Phinda u-1-2 imizuzu, ujikeleze ngamabhulashi. Phinda umsebenti wezintambo namahlombe.
Ukunciphisa umzimba
Yima uqonde futhi ubeke izandla zakho phansi. Beka isandla sakho sokunene ngakwesokunxele sakho bese uyiphonsa ngobumnene. Bamba imizuzwana engu-20-30. Shintsha izintende zakho. Bhonsa ingalo yakho yangakwesokudla emgqeni bese uyifaka ehlombe. Gweba isandla esesobunxele ngendwangu yakho bese uyidonsa ngomusa. Bamba endaweni yokugcina engu-20-З0 imizuzwana bese ushintsha izandla. Yenza ukuphindaphinda okungama-4-5 kwesandla ngasinye. Hlala phansi, amadolo aguqe, izinyawo phansi. Hlukana namadolo akho ezinhlangothini, futhi ucindezela izinkalo zakho emilenzeni yakho, zama ukunciphisa ngisho nangaphansi. Linger endaweni yokugcina imizuzwana engu-20-30 futhi uphinde usebenzise izikhathi ezingu-4-5. Hlala phansi, welula imilenze yakho, uzophumula odongeni, ugcine i-angle ° 90 phakathi kwemilenze yakho. Yelulela ngakwesokunxele, ubambe imizuzwana engu-20. Yenza lo msebenzi ngakolunye uhlangothi. Phinda izikhathi ezingu-4-5 ngomlenze ngamunye. Vuka ngokuqondile futhi ugobe phambili. Bamba endaweni yokugcina imizuzwana engu-20-30. Phinda.