Ukuwuthola ngobuningi obudingekayo, sizokwenza okuphindaphindiwe xaxa lapho sisebenzisana nama-dumbbells, kuma-simulators yamandla, sizohlala isikhathi eside ku-treadmill. I-oksijeni iyadingeka ekushiseni amafutha. Kuphela lapho ekhona futhi emva kwemizuzu engama-30-40 kusukela ekuqaleni kokuqeqeshwa, kuvele ukuhlukana kwamafutha. Ngakho-ke, labo abafisa ukwehlisa isisindo banconywa ekuzivocavoca kwe-aerobic: ijubane elide neliphakathi, ukuze ungadli. Wake wake wazibuza ukuthi yikuphi ukuphefumula okudingayo okufanele ukwenze?
Philisa - ungaphefumuli
Ngesikhathi sokuqeqeshwa sizwa njalo kusukela kumfundisi: "Ukuzama - ukuphuma emoyeni, buyela esimweni sokuqala - uhumushe". Ukulandela lezi zincomo, siqeqesha uhlelo lokuphefumula. Umuntu ojwayele ukuqeqesha usebenzisa i-30-35% yamathambo wamaphaphu kuphela: imisipha ehilelekile ekuphefumuleni ayithuthuki kahle. Njengoba sinobudala, silahlekelwa ukuhamba kwesifuba, ukuqina kwezicubu, futhi ngenxa yalokho, okungaphezulu kuka-30% kuhlala kuphela ku-15-20%, okwanele ukuqeqeshwa okugcwele. Kukhona ukuhlolwa okhethekile nekhandlela.
Umoya wesibili
Odokotela baye batadisha ukuphefumula kusukela ngesikhathi sikaHippocrates futhi unyaka nonyaka benza izinto ezitholakalayo kule nqubo ebonakalayo elula ngokomzimba. Exhale ngamunye wethu uhlukile, njengeminwe yeminwe. Ngemuva kokuqothula ukuphuma komuntu nokuyiveza eziningana ze-reagents, sithola "imibhalo yokuphefumula" equkethe izinto ezingaba ngu-400 ezihlukene. I-air exhaled iyasiza ukuxilonga umdlavuza, i-asthma kanye nesifo schizophrenia. Zonke lezi zifo zingatholakala ngenxa yama-molecule atholakala emoyeni okhulile. Ukuze kutholakale umdlavuza webele, ukutadisha ukuphefumula ekusebenzeni kungancintisana nama-mammograms. Ngomoya wokuphumula, u-70% we-toxin uyasuswa emzimbeni: indawo yendawo yamapayipi ikhulu kakhulu izikhathi ezingu-20 kunendawo yesikhumba. Odokotela abaningi bakholelwa ukuthi ngokuphefumula kahle, ungakwazi ukugwema izibonakaliso ezinjalo zokuguga njengengqondo ephihliwe, ukungabi namandla.
Ukugijima
Ngesinye isinyathelo, vula ngokujulile futhi ngokujulile emakhaleni, bese uphumelela izinyathelo ezimbili emlonyeni, njengokungathi uzama ukushaya ikhandlela. Lokhu kuzokusiza amaphaphu akho ukuba agcwaliswe ngokuphelele ekuphumuleni futhi athole oksijini ngaphezulu ekuphefumulelwe.
Ukulinganisa kokusebenza endaweni yebha
Beka izandla zakho esitebhisini uphinde ugcizelele amanga, uhlabe imilenze yakho, ufanise ukugijima endaweni yesigamu ngomzuzu owodwa nengxenye. Ukweseka kungasebenza njengefafa, udonga, phansi. Ukunciphisa ukusekela, kunzima ngokwengeziwe ukuzivocavoca.
Ukuqondisana + kwe-cardio kuqhuma ku- osu
Ukuma ku-BOSU, yenza ama-jumps ama-3 amafushane, bese owesine - isikhathi eside, eside. Ukwenza ukuqhuma kokugcina, shintsha isikhundla somzimba: izandla nezinyawo ezinhlangothini - "inkanyezi", amadolo aphethwe, isandla esisodwa phezulu, i-jump-twine. Sebenza ngomzuzu owodwa. Umsebenzi wakho: ukubuyela ku-BOSU futhi ungawa, ukugcina ibhalansi endaweni engaqinisekisiwe. Ekhaya, kungenjalo, i-jump 1.5 minute ngezintambo.
Ukulahlekelwa kombhobho womzimba
Imisipha yethanga langaphakathi, isithanga sangaphambili, umsebenzi we-buttock kanye nethole. Faka i-bodybard emahlombe bese uyibamba ngobuningi, izintende zibheke phambili. Vuka ngokuqondile, ngonyawo lwakho lokunene uthathe isinyathelo esibanzi phambili. Hlala phansi, ungene emgodini: ekupheleni kwe-angle phakathi kwethanga nomlenze ongezansi ngama degree angu-90. Phinda izikhathi ezingu-12-15.
"I-Skladochka" kusuka esimweni esithandwayo
Sebenzisa wonke imisipha yomshini. Beka imishini yokuzivocavoca bese ubeka emuva, phonsa izandla ngemuva kwekhanda lakho. Ngokunyakaza okunamandla, phakamisa imilenze nomzimba eqondile, uhlose i-angle engama-degree angama-90 phakathi kwabo. Ngenhlanhla, ngaphandle kokulahla izingalo nemilenze yakho, buyela esimweni sokuqala: ungabeka izandla zakho phansi, imilenze ingase ishiywe ngokufana nesitezi ngesisindo. Phinda usebenzise izikhathi ezingu-15-20.
Isandla ngesandla
Imisipha yehlombe isebenza. Thatha ama-dumbbell ezandleni zakho futhi ume ume, imilenze ebubanzi besikhumba. Kancane kancane ugobile ezandleni zezingqimba, usakaze ngaphandle kwezinga lehlombe. Qinisekisa ukuthi ama-brushes awawa futhi "angahlali". Phindela emuva esimweni sokuqala. Phinda izikhathi ezingu-15-20.
I-Push-ups esuka endaweni emadolweni
Imisipha yomsebenzi esifubeni, imisipha yamahlombe kanye ne-triceps ifakiwe. Vuka ngamadolo akho (ngakho-ke kulula, ungabeka umthamo wokuzivocavoca ngaphansi kwawo), faka izandla zakho phansi, uzibeke kancane kunamahlombe akho. Nciphisa isikhumba ukuze umzimba uvela emgqeni kuya emadolweni ulandelwe emgqeni. Ukujikijela ama-elbows akho, uphonsa phansi. Yenza up-up uphinde ubuyele esimweni sokuqala. Phinda izikhathi ezingu-10-12.
Ukuphikisana nesimulator
Imisipha yomsebenzi wokunyathelisa (ngokugxila engxenyeni engenhla). Lungisa isihlalo se-simulator ukuphakama futhi usethe ukumelana okungabi ngaphezu kuka-30 kg. Hlala phansi, faka izinyawo zakho ngaphansi kwamakhamoni, cindezela umhlane wakho ngemuva kwesimiso. Faka ama-elbows kuma-rollers, uqondise izibambo ngezandla zakho. Ekuphumeni kwemoya kwenziwa ukuphazamisa, ukucindezela imisipha yomshini. Lungisa isigamu sesibili ukunikeza i-volati elula ye-static. Futhi ubuyele ngokushelela esimweni sokuqala, izikhathi ezingu-3 zihamba kancane kunokuba "zicindezelwe." Yenza ama-3-4 amasethi okuphindaphindiwe ka-15-20, ukuphumula phakathi kwezindlela ezingekho ngaphezu kweminithi elingu-1. Ngakho sathola ukuthi yiziphi izindlela zokuphefumula okufanele zenziwe.