Yini okushasha amafutha ngokushesha futhi ubuyekeze ithoni ye-muscle? Ingabe ukubhukuda kusetshenziselwa ukulahlekelwa isisindo echibini naselwandle? Ukubhukuda nokugijima kuthinta kanjani umzimba? Sasiqeda ngokucophelela le mibuzo futhi sabalalisa izimpendulo emashalofini. Ake siqale impi yethu.
Ukubhukuda ekulahlekeni kwesisindo
Ukubhukuda kuyinhlanganisela yamandla nokuvivinya umzimba. Ukulayisha okukhulu kwe-cardio. Kubonakala sengathi ukulahlekelwa isisindo ngokubhukuda kulula, kodwa kunjalo? Empeleni, cha. Imidlalo yamanzi yandisa ukukhuthazela kwemisipha kunokukhuthaza ukulahleka kwesisindo. Manje abathandi bokubhukuda bazothi siphutha. Ake siyiqonde.
Isisindo somzimba wethu ngamanzi. Siyamelana kuphela nobukhulu bamanzi, okusho ukuthi umthwalo wehla kathathu. Umuntu ovamile akakwazi ukulahlekelwa isisindo nhlobo, ngoba engenzi inqubo ekhethekile yokubhukuda ukulahlekelwa isisindo, okufundiswa ngabafundisi abanolwazi ngezikhungo zezempilo, ukukhetha isethi ethile yamanzi okusebenza kwamaklayenti ngamunye.
Ake sikhumbule ukuthi iningi labantu liyadada - kungaba nge-frog noma inja. Uyazi ukuthi kungani? Kulula ngaleyo ndlela. Ukuze uhambise isisindo ekunciphiseni, udinga ukuba uphelele ukubhukuda nge-brace ne-butterfly, futhi lokhu kungenziwa kuphela ngomfundisi. Yebo, futhi kuthatha isikhathi esiningi. Noma kunjalo, naphezu kwalezi zici, ukubhukuda kunomphumela omuhle kakhulu esimweni esiningi somzimba futhi kubalulekile kubantu abanezinkinga zezinsiza zokusebenza ze-osteoarticular. Ngaphezu kwalokho, yakha ukuhleleka okuhle, izandla eziqinile kanye nembongolo ephunywe uma uqhuba kahle izinyathelo ngezinyawo zakho.
Okungcono: ukubhukuda olwandle noma echibini lokulahlekelwa isisindo?
Indlela ngayinye ihle ngendlela yayo. Esigodini uhlolwe futhi uqeqeshwe ngumfundisi oqinisekisiwe, okwenyusa kakade umphumela wokubhukuda ukulahlekelwa isisindo. Ulandela ngokucacile inqubekelaphambili yakho, wazi ibanga elihambile, ufunde emaphutheni. I-pool yindlela efanelekayo yabaqalayo abangayazi inqubo yezitayela nokuphefumula.
Kodwa akukho okuyokwenziwa esikhundleni salo olwandle, futhi isizathu salokhu silula - ukwakheka kwamanzi. Ngokuphambene nokuchlorwa echibini, amanzi olwandle uyiphilisi yangempela yazo zonke izifo. Akumangalisi ukuthi izinkimbinkimbi ezithengisa kakhulu ezempilo zikhona ogwini. Ngisho nokugeza kwe-air kungandisa ukwelashwa, ngokuvamile kuvame ukuphefumula. Amaminerali angena esikhumbeni futhi ngezinye izikhathi akhulise ukumelana nezifo. Dlulisa izinkinga ngamajoyina, uphazamise impumulo ngamanzi olwandle kuze kube ngu-99% ukwelapha isono.
Ukubhukuda olwandle ukulahlekelwa isisindo kusebenza kakhulu kunalesi echibini. Njengoba unqabela ukugeleza kwamanzi nokuqina kwabantu. Futhi namanje, ngeke uthole ukwehla okusheshayo kuminyenti uma ungazange uhloniphe inqubo efanele echibini. Nansi ukuphazamiseka.
Iqiniso elincinci: kunzima kakhulu ukugibela ukulwa nomswakama emngceleni we-buoys nasendaweni evulekile yamanzi. Ngasogwini, ngokuphambene nalokho, ku-wave. Yonke icala yiwona amandla amakhulu e-tide low, okukuphonsa ohlangothini lolwandle oluphakeme. Ngakho-ke, yonke imizuzwana yemizuzwana kufanele ulwa nomumo ongekho emthethweni.
Indlela yokwenza ukubhukuda ukulahlekelwa kwesisindo kusebenza kahle?
I-bob elula imizuzu engu-10 ngeke ichithe ama-calories akho. Isilinganiso esiphezulu ozothola siyi-330 kcal ngehora (!). Khumbula isithombe se-beach ehlobo: izivakashi zilele esihlabathini futhi ziqhume ogwini. Izakhamuzi eziyazi kahle emadolobheni egameni lezivakashi zasolwandle zifaka uphawu.
Imisipha yomzimba inomsebenzi oyisimangaliso - ishisa amafutha, lapho inhliziyo ishaya (impulse) ifinyelela ku 130-150 ngomzuzu. Kule ndawo lapho amafutha aphelele ebusika "ebusika" eqala. Kuyamangalisa, kodwa njengoba usuhamba ngendlela efanayo nehora, umuntu ulahlekelwa ngamakhalori angu-1200-1300! Ukuze uzuze lo mphumela, udinga ukuvula obala emanzini, isikhathi ngasinye ukwandisa ibanga lokugada kanye nesivinini. Ake siwaphuzise iphilisi: ngesonto ukuqhubekela phambili kwakho kuzoba kabili noma kathathu.
Inani lamakholori ashisa lixhomeke esivinini, isitayela sokubhukuda kanye nokuhlunga kwemisipha. Imisipha engaphezulu iphoswa, lapho "badla" amanoni.
Amathiphu: indlela yokubhukuda ukuze ulahlekelwe isisindo
Ngenhla sathi isikhathi sokunyakaza okusebenzayo emanzini sishisa ama-khalori amaningi ngokumangalisa. Kodwa hlobo luni lomuntu, ngaphandle kochwepheshe, lungamelana namaminithi angu-60 okudlula ngaphezulu? Ngakho ungaziphoqeleli bese uzama ukubeka irekhodi lomuntu siqu ngokushesha. Nakuba kunjalo, lokhu kuyisisusa esikhulu. Qala ama-5-10 amaminithi ngezitayela ezahlukene, kodwa ngamandla amakhulu okushaya.
Ngaphambi kokubhukuda, yifudumele ogwini. Khona-ke, imizuzwana engu-2-3, funda ngokuthula, uhloniphe le nqubo bese ufudumala amalunga. Ngokuqhubekayo kufaka isivinini esikhulu nesigqebhezana, njengokungathi udiliza ukunqoba emidlalweni yama-Olympic kuze kulahlekelwe amandla noma ukungasebenzi kahle kokuphefumula. Futhi, hamba ngesitayela sokuzola, noma ulale okungcono emhlane wakho futhi ugijime kancane.
Uke waphumula? Siphinde siphendule esiswini bese sihlela ubuqhawe ukugibela, shintsha isitayela sokubhukuda. Okufanelekile, udinga ukufunda ukuthi ungashaya kanjani nge-crawl ne-butterfly.
Ungakhohlwa imithetho yokuziphatha emanzini. Ungadabuli ama-buoys, kodwa uqeqesha ogwini, lapho ungayi khona phansi, kodwa uma uphonsa, amanzi awafihli umqhele. Ngama-cramps angajwayele, ukuphefumula nokuphefumula kwe-intercostal kunokwenzeka. Lokhu kuyingozi enkulu ekujuleni, okuphela ekupheleni kokufa.
Ngokufushane mayelana nokugijima
Yikuphi okungcono: ukugijima noma ukubhukuda ukulahlekelwa isisindo? Ngokukodwa, akunakwenzeka ukuba umqine, uma inqubo efanele ibonakala kuzo zombili izimo. Kodwa ukugijimela ngezinga elivamile lilayisha wonke umzimba, futhi imiphumela yokulahlekelwa kwesisindo ibonakala ngemva kokuqeqeshwa kwesibili kwesithathu. Lena imidlalo engabizi, ayidingi amakhono akhethekile nokuqeqeshwa ngokomzimba. Imininingwane mayelana nokugijima kokulahlekelwa kwesisindo funda lapha .