Njalo ngonyaka, ubusika busiphoqa ukuthi sichithe isikhathi esiningi ekhaya kusofa ngaphandle kokunyakaza. Vala i-TV bese uphumela ngaphandle, ziningi izindlela ezijabulisayo zokujabulela ezemidlalo nangenkathi ebandayo!
Kanye nomoya ohlanzekile odingeka kakhulu, imisebenzi yasebusika inikeza ithuba lokwakha imisipha futhi ibe namandla.
"Umdlalo ongcono kakhulu wokukhuthazela ukushushuluza unqamula izwe," kusho isazi sezinzwa, MD, uStephen Olvey. "Lo mdlalo ushisa ama-calories amaningi kunanoma yimuphi omunye umsebenzi."
I-Cross-country skiing wumdlalo we-aerobic. Lokhu kusho ukuthi uhamba ungami isikhathi eside, futhi inhliziyo yakho iphampa umoya-mpilo emisipheni, iyikhokhise ngamandla. Ngenkathi ushushuluza, imisipha iyaqiniswa ngokuya ngesitayela, kepha imisipha yethanga, i-gluteal, ithole, i-biceps kanye ne-triceps iyasetshenziswa.
Umuntu onesisindo esingama-70 kg ushisa ama-calories angu-500 kuya ku-640 ngehora lokushushuluza eqhweni unqamula izwe. U-Olvi unikeza iseluleko kulabo abakhethe lolu hlobo lomsebenzi:
- Ungeqisi. Qala ngokuzibekela amabanga amancane.
- Zifudumeze umzimba wakho kuqala usebenzisa umqeqeshi oyi-elliptical ukuze imisipha yakho ingacindezeli ngokweqile.
- Uma ugibele endaweni ekude, phatha iziphuzo nokudla okulula.
- Gqoka izendlalelo eziningi zezingubo ezingeke zikhawulele ukunyakaza.
- Ungakhohlwa mayelana nokuphepha. Yazisa abangani bakho lapho uya khona nokuthi uhlela ukubuya nini. U-Olvi uyaxwayisa: “Akuthathi isikhathi eside ukuphola.”
Ngokungafani nokushushuluza eqhweni, ukushushuluza eqhweni kunikeza amandla amafushane. Ezimweni eziningi, ukwehla kuthatha imizuzu engu-2-3.
Uma wehla ngomzila, ama-hamstrings, amathanga nemisipha yezinyawo asetshenziswa kakhulu. Ngokwezinga elincane, imisipha yesisu ihileleke ekulawuleni umzimba futhi izandla ezibambe izinti ziyaqiniswa.
I-Alpine skiing wumdlalo othuthukisa ibhalansi, ukuguquguquka, ukushesha kanye namandla emilenze. Ngokungafani nokushushuluza emanzini, ukushushuluza ezintabeni akuyicindezeli imisipha yangemuva.
Umuntu ongu-70 kg ushisa ama-calories angu-360 kuya ku-570 ngehora ekwehleni eqhweni eqhweni.
U-Olvi weluleka abasaqalayo ukuthi bagweme ukuphakama ngokweqile ukuze bagweme ukugula ngobude. Izindawo eziningi zokungcebeleka zikhawulela ukuphakama kwemithambeka ukuthi ibe ngamamitha angaba ngu-3300. Kungcono ukujwayela futhi kancane kancane uphakamise ibha. Izimpawu zokugula kobude obuphezulu ikhanda, ubuhlungu bemisipha, ukuphelelwa umoya okungavamile kanye nokuquleka.
Kuyadingeka ukuqapha isilinganiso sokukhathala kwakho. Iphesenti elikhulu lokulimala lenzeka ngosuku onquma ngalo ukwenza “umdlalo owodwa wokugcina.” Umphumela uba ukulimala kweqakala. Futhi qiniseka ukuthi uphuza uketshezi olwanele, ngisho noma kubanda futhi angomi nhlobo.
I-snowboarding isebenza ngokuyinhloko amathole, ama-hamstrings, ama-quads, nezinyawo. Imisipha yesisu nayo ihileleke ngenkuthalo ekugcineni ibhalansi. Umuntu onesisindo esingu-70 kg ushisa ama-calories angu-480 ngehora ngenkathi e-snowboarding.
UJonathan Chang, MD we-Pacific Orthopedic Association eCalifornia, uthi inzuzo yokugibela eqhweni iwukuthi “ubumnandi buhle empilweni yengqondo.” Imisebenzi yangaphandle ithuthukisa isimo sengqondo futhi yehlise namazinga okukhathazeka.
Ukuze uphephe, qiniseka ukuthi ungazibeki imigomo engaphezu kwamakhono akho namakhono akho.
Amathiphu ka-Chang wama-snowboarders:
- Khetha indawo evumelana nezinga lakho lekhono.
- Ukuze ushise ama-calories engeziwe, bheka imizila enzima kakhulu, kodwa kuphela uma unamakhono okubhekana nawo.
- Umthetho #1: Gqoka umakalabha, amaphedi ezindololwaneni, namagada esihlakala.
- Uma ungumuntu osaqalayo, kungcono ukuthatha izifundo ezimbalwa esikhundleni sokuzama emthambekeni
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Udokotela wamathambo u-Angela Smith ungaphezu nje komthandi we-skate. Uphinde abe nguSihlalo wangaphambili weKomidi Lezokwelapha lase-US Figure Skating.
“Ukushwiba nge-skating akuthathi amandla amaningi ngaphandle uma wenza ukugxuma okuqinisa izicubu zomzimba ezingezansi, okuhlanganisa izinqulu, imisipha namathole,” kusho uSmith.
Ama-skates aphinde athuthukise ukuguquguquka, isivinini kanye nokushelela, kanye nekhono lokugcina ibhalansi. Abadlali be-skaters bakhulisa ama-hips, amadoda agqoke i-skating ngababili anomzimba oqinile ongaphezulu.
USmith uthi inzuzo ye-skating ukuthi ngisho nomuntu oqalayo angashisa ama-calories. Uzodinga amandla amaningi ukuze wenze imizuliswano embalwa nje. Njengoba uthola ulwazi, ungakwazi ukuslayida isikhathi eside ukuze uqinise amandla akho nokukhuthazela.
Abantu abaningi abazi ukuthi ama-skates okugijima kufanele abe usayizi omncane kunezicathulo zomgwaqo. “Ayikho into okuthiwa amaqakala abuthakathaka, kunezitshudeni ezingafanele,” kusho uSmith.
Uma uthanda imidlalo yeqembu, qhubeka - i-hockey!
Ngaphandle kwe-camaraderie, ibhonasi ye-hockey isekuqeqesheni amaqembu emisipha afanayo neminye imidlalo ye-speed skating. Uqinisa umzimba ophansi, i-abs, nomzimba ongaphezulu usebenza ngenduku.
Ku-hockey, abadlali bahamba ngenkuthalo imizuzu engu-1-1,5, bese bephumula imizuzu engu-2-4. Ngesikhathi sokudlala, izinga lokushaya kwenhliziyo lingakhuphukela ku-190, futhi phakathi nesikhathi sokuphumula, umzimba ushisa ama-calories ukuze ululame.
Ukuze uthole okuningi kulo mdlalo, kunconywa ukuthi uphume eqhweni kathathu ngesonto. Nokho, abantu abanezinkinga zenhliziyo noma umfutho wegazi ophakeme kudingeka baqaphe ukushaya kwenhliziyo yabo futhi bathole ukuphumula okwengeziwe. Kubuye kunconywe ukuthi uthintane nodokotela wakho ngaphambi kokuqala ukuzibandakanya ngokugcwele ne-ice hockey.
Njengeminye imidlalo, kubalulekile ukuphuza uketshezi olwanele. Kungcono ukuphuza ngaphambi komdlalo kunokuqeda ukoma kwakho, futhi ungaphuzi utshwala, okufaka isandla ekuphelelweni kwamanzi emzimbeni.