Ukuqeqeshwa okukhuthazelayo kuyala umzimba futhi kuyilungiselela ukusebenza isikhathi eside ngesikhathi esiphezulu. Kulula nje, sijwayele ukujwayela imisipha, amaphaphu nenhliziyo ukusebenza ngesigqi esivumelana nomthwalo omkhulu. Ukuqeqeshwa kokukhuthazela kuyaphawuleka ngoba kudla amandla amaningi - kushisa amafutha - kungakho kungumthombo wokwehlisa isisindo. Kunezinto eziningi eziyinkimbinkimbi zokuqeqesha inhliziyo nokuthuthukisa ukukhuthazela, okukuphi kunzima ukuzijwayela. Kulesi sihloko, sikhuluma ngokuqeqeshwa okukhuthazayo ekhaya ikakhulukazi besifazane abanoma yisiphi isikhathi nobudala.
Izinhlobo nezici zokuqeqeshwa ukukhuthazela
I-Aerobic ifomu yokuzivocavoca okuqhubekayo
Ummeleli ojwayelekile wokuzivivinya okuqhubekayo aerobic usebenza. Lokhu kuyisimo esihle kakhulu se-aerobic esitholakalayo kakhulu ngaso sonke isikhathi. Okuyisisekelo sokuzivocavoca kwe-aerobic ukugcwalisa amandla ngenxa yokusaphazamiseka kokukhipha oksijini oksijini.
Umzimba wabantu abangaqeqeshwanga abakwazi ukuqinisekisa ukuthi ukusetshenziswa kwemithombo efanele yamandla kuphela ngokuphefumula, ngakho kuhilela ukukhiqizwa kwama-kilojoules adingekayo kusuka ku-anaerobic glycolysis - kuchitha amafutha amaningi ukuze agcwalise amandla okugcina amandla. Lesi yisizathu sokulahlekelwa kwesisindo ngokushesha ngesikhathi sokusebenza.
Umthwalo ofanayo wokuqeqeshwa okunjalo kufanele ugcine imizuzu engu-15-30. Ngenxa yalokho, ukugijima ngaphansi kwemizuzu engaphansi kwengu-15 ngesilinganiso esijwayelekile empeleni akusebenzi. Umthwalo obuthakathaka obunamandla kufanele uhlale kusuka emahoreni angu-1 kuya kwangu-3 - ukuhamba kwezemidlalo, ukugijima kancane. Cabanga ngalezi zinkomba zepulani lokuqeqeshwa ngabanye.
Ukuzivocavoca okuqhubekayo okuguqukayo
Ukuzivocavoca okuqhubekayo okuqhubekayo kwakha ukukhuthazela komzimba, inhliziyo kanye nokuphefumula, kanye nesiyalo. Ukunciphisa isisindo kulo mdlalo wokunyakaza kulula.
Ngokuvame ukubhekisela ekuzivocavoca kwe-aerobic. Isibonelo, sebenzisa amamitha angu-100 ngesivinini esiphezulu, bese uhamba kancane. Phinda ugijime ibanga elifanayo futhi uphumule, uphendukela kugijimi. Ungayidibanisi lolu hlobo lokuzivocavoca kwe-aerobic ngokukhuthazela nge-cardio yesikhashana.
Incazelo yezinhlobonhlobo zokuqeqesha okuqhubekayo ukuthuthukisa izimfanelo eziqinile, ukufeza umsebenzi obelwe ngokuthi "Angikwazi". Funda ukukhuthazela impumelelo. Ngaphambi kokuqala koqeqesho, wena, isibonelo, faka ibha - ugijime 1 km ngesivinini esiphezulu. Vula ukuqeqeshwa ngezikhathi bese ucabangela kuphela labo lapho umzimba usebenza ngokulayisha okukhulu. Ukumisa ngesikhathi sokuphumula akuyona neze engenzeki.
Ukuyinkimbinkimbi kokuguquguquka kokuqeqeshwa okuqhubekayo ekunqobeni umgogodla we-hypoxic, lapho izitho zingenawo umoya-mpilo:
- ikhula i-turbid phambi kwamehlo;
- wenza umsindo ezindlebeni;
- kubonakala sengathi uzowela izinyathelo ezimbalwa kamuva.
Lezi yizinto ezijwayelekile. Ngaphandle kwalokho musa ukuyeka ukuphumula, khona-ke kunenkinga enkulu kuze kube yilapho ulahlekelwe ukuqonda. Qhubeka ukuhamba kancane uze ululame, uphefumule ngokujulile uphinde uqhubeke nomjikelezo womthwalo olandelayo.
Isikhathi sokuqeqeshwa sokukhuthazela ekhaya
Indlela enhle yokuthuthumela, ulahlekelwe amafutha, ugodle ukuphefumula nokuzwa ubuhlungu eceleni kwakho. Ngezikhathi zokuzivivinya ezingavamile kunzima ukuziqonda, futhi okubaluleke kakhulu - ukuzijwayeza emzimbeni. Ama-cardio complexes ahamba phambili ngokuphumula abukeka kulula kuphela kumavidyo kliphu, ngoba umfundisi oqeqeshiwe usebenza. Izinto zangempela kithi, amantombazane avamile, ahlukile kancane. Ngakho-ke, ungakhethi izinkimbinkimbi ezinesihluku kakhulu, qala ngokuthuthukiswa kwamandla emisipha, uphonsa ngentambo, bese uqhubeka ugijima ukusuka ku-Gillian Michaels.
Ukuqeqeshwa kokukhuthazela kwe-Anaerobic
Khumbula, ukusebenza kwama-anaerobic yilokho lapho umzimba ungasebenzi empeleni, kodwa iqembu elithile le-muscle lilayishwa. Yilokho, ukuzivocavoca okuvamile nesisindo esingeziwe emzimbeni wokuzivocavoca. Uhlobo lokuqeqeshwa lenzelwe amandla okukhuthazela - ukuphakamisa isisindo esiningi, kodwa hhayi ukulahlekelwa isisindo.Ku-complexer anaerobic, umzimba uthatha amandla ekusebenziseni kwe-glucose cleavage. Isitoreji saso sanele ngokwanele ukuba "sondle" imisipha futhi singathinti uhla lwezinhla. Yiqiniso, ngesisindo esingaphezu kuka-10 kg nangaphezulu kwakho uzothola isisindo, kepha "omile" lesi sibalo sizosiza kuphela ukuvivinya umzimba kanye nokudla kwezemidlalo.
Umthetho wokuqeqeshwa kwe-anaerobic ukuphindaphindiwe. Ukwenza inombolo ethile yezindlela - ubeka - awukho ngaphezu kwemizuzu engu-5 ngayinye. Isilinganiso samasethi amathathu emaminithi amathathu ngesigcawu somzimba. Isibonelo, ama-squats asezinyathelweni ezingu-3 - lokhu kuyindlela yokusebenza yama-anaerobic. Ngeke ulahlekelwe isisindo, kodwa uzomothela imbongolo nezinyosi.
Ukuqeqeshwa okungcono kokukhuthazela ekhaya
I-Jump Rope
Ama-Classics asebenza. Ukuqeqeshwa okulandelayo okuthandwa yizintambo. Zama ukugxuma izikhathi ezingaphezu kuka-50 ngesivinini esisheshayo. Yebo, kakade ekuphindaphindiwe kwe-30, ulimi lulenga ehlombe. I-Skalka - yilokho konke intombazane okufanele ikwazi ukuthenga ngenani elihle. Eminye indlela ihamba ngama-50 nangama-100 ngamazinga ahlukene, futhi isisindo sizokwehla ngokushesha ngesonto elilodwa.
Ukuhamba okusheshayo
Nsuku zonke, beka eceleni ukuhamba nge mp3 mp3 imizuzu engu-30. Lokhu kuyilungiselelo elilula lokuzikhandla ngokomzimba. Kuwusizo ikakhulukazi uma ngaphambilini uhola impilo yokuphila kanye namafutha aphezulu.
Imiphakathi egqumeni
Isitimela esesabekayo sokuqhuma, inhliziyo, ukuphefumula kanye nemisipha yomzimba wonke. Thola umgwaqo ongenayo noma ukhuphuke egqumeni bese ukhuphuka ungakapheli kwamamitha angu-50, wenza konke okusemandleni. Yehla ngezinga eliphansi futhi uphinde ugijime. Phinda izindlela kuze kuphele amandla. Qinisekisa ukuthi uthatha ibhodlela lamanzi uphuze emithambekeni ye-sips embalwa.
Izinyathelo
Izitebhisi yizinto zethu zonke. Sibona izinyathelo - sikhuphuka izitebhisi. Awekho ama-elevators, ama-escalators kanye nezindlela ze-sloping. Ukugijima ezitebhisini kusebenza kangcono kunalolu gquma. Uma le nkundla iseceleni kwayo, yisikhathi sokuyivakashela. Okunye okuhle - ukuhamba kwezinyathelo ezakhiweni eziphakeme. Okokuqala, kunezitezi ezingu-9-12 ezanele.
Ama-squats angasetshenziswa kanye nama-push-ups
Ingxube ye-anaerobic nomthwalo we-aerobic ukuqeqesha imisipha nokukhuthazela kokuphefumula. Imaminithi engu-10 sipompa kanye nembongolo, nezandla, bese ucindezela.
- 15 ukuhlala-ups + 10 push-ups
- Ukuphumula amasekhondi angu-30
- 20 ukuhlala-ups + 10 push-ups
- Ukuphumula amasekhondi angu-45
- 25 ama-sit-ups + ama-push-ups angu-15
- Ukuphumula amasekhondi angu-60
- 25 ama-sit-ups + ama-push-ups angu-15
Lena indlela esheshayo yokuletha umzimba ube ifomu elivilaphayo. Ukuzivocavoca akulula, senza ngokuhamba kahle. Awukwazi ukuzitshela emkhawulweni ezandleni zakho, uzibophe ngamadolo akho. Kufanele wenze zonke izindlela nokulingana kulolu qeqesho lokukhuthazela. Uma kungenjalo, i "lifebuoy" esiswini kanye nepapa yokudonsa ngeke ihambe noma kuphi.