Ukuqeqeshwa komjikelezo (Umjikelezo)

Kulesi sihloko, sizochaza ukuthi kuyini ukuqeqeshwa komjikelezo nokuthi kuyini. Yini oyidingayo ukuze ulungiselele isifundo? Ukuzivocavoca okuyisisekelo kokufudumala ngaphambi kokuqeqeshwa kanye nokuba khona kwe-contraindications ye-Cycle.

Izinga lobunzima: Kwabaqalayo

Ukuqeqeshwa komjikelezo kwenziwa ngamabhayisikili okuzivocavoca akhethekile, awafani nalawo ajwayelekile. Banomshini ongasindi owakhelwe ngaphakathi okuvumela ukuthi wenze izivivinyo eziningi ezihlukile kulezo ezivame ukwenziwa ngebhayisikili. Ngeke udinge "ukugibela" ngokukhululeka futhi ulandelele ukuthi mangaki amakhilomitha okwazile ukuwahamba.

Ukuqeqeshwa akwenzeki ngamunye, kodwa ngempela ngamaqembu. Umqeqeshi uvula umculo ozwakalayo ozwakalayo futhi uqondise ushintsho lokuzivocavoca: weluleka ngokushintsha umthwalo, isivinini "sokunyakaza", ukuqina. "Uzogibela" emgwaqeni oyisicaba, futhi ngemva kwalokho - ezindaweni ezinamagquma, izintaba nasezindaweni ezimbi. Bheka futhi: Ukuzivocavoca kwesinyathelo sokuvivinya umzimba

Zonke lezi zivivinyo zihloselwe ukulahlekelwa isisindo ngokushesha, ngoba ekusebenzeni okukodwa ungashisa okungenani i-700 kcal. Kungenxa yokuthi isifundo esisodwa sihlukaniswe izikhawu ezimbalwa lapho ungalahlekelwa yilawo maphawundi engeziwe ngokushesha okukhulu kunalapho wenza izivivinyo zakudala.

Kwenzelweni ukuqeqeshwa komjikelezo?

Ukuqeqeshwa kuyadingeka ukuze: ukushisa amafutha amaningi; ukuthuthukisa ukukhuthazela; ngcono ukusebenza kwenhliziyo; qinisa imithambo yegazi; lungisa ama-hips futhi ubanikeze ukukhululeka "okumnandi", susa i-cellulite. Amakilasi aqhutshwa ngokuqhubekayo, okusho ukuthi ngeke ukwazi ukuzenza sengathi ukhathele futhi uyophumula. Phela umqeqeshi uzohlala ekubuka.

• Kufanele kukhunjulwe ukuthi ukuqeqeshwa kufanele kuqale ngokwelula umzimba ophansi, ukufudumala okufanele. Khona-ke ngeke kube khona ingozi yokusebenza ngokweqile kwemisipha noma ukwelula imisipha.
• Uma ungakaze uhlanganyele kakhulu ngaphambili, kungaba ngcono ukuthi ubhalise eqenjini labaqalayo, lapho imithwalo inikezwa ngenani elilinganiselwe. Lapho uzonquma ukuthi ukuqeqeshwa okunjalo kukulungele yini.

Ukuze uthole ukuqeqeshwa kweqembu, uzodinga ukuthatha izingubo zasehlobo ezikhululekile - ama-leggings, i-T-shirt. Ungashintsha ama-leggings abe izikhindi uma uzizwa ukhululekile. Izingubo kufanele zenziwe ngezinto zemvelo, ziphefumule ngokuphelele. Kungcono ukuthatha ama-sneakers nge-sole eqinile ukuze angagobi futhi alungise unyawo. Ungakhohlwa ukuletha ibhodlela lamanzi nethawula. Bheka futhi: Ukuzivocavoca kwe-fitness aerobics

Izizathu zokuqala ukuhamba ngebhayisikili

1. Ukutholakala nokuphepha – Umjikelezo uvumela cishe wonke umuntu. Uma ungeke ukwazi ukwenza imidlalo eminingi ngenxa yobuhlungu beqolo, futhi udokotela ukwenqabele ukuqeqeshwa kwamandla, khona-ke ibhayisikili lokuzivocavoca lizokusiza ukuthi uzigcine usesimweni esihle somzimba. Phela umthwalo osemhlane ophansi uncane.
2. Ukulahlekelwa isisindo esiningi - Amakilasi ebhayisikili lokuzivocavoca anikeza umphumela omkhulu ekushiseni amafutha. Esikhathini esifushane, ungaziletha esimweni oyifunayo.
3. Ukuqeqeshwa kwemisipha okuphelele - Ukuqeqeshwa kuhloswe ekuqinisekiseni ukuthi umzimba wonke uyasebenza. Kokubili ama-hips, nezinyawo, nama-shins, nokucindezela, nezandla kuhilelekile. Lokhu kuzosiza ukulahlekelwa isisindo ngokuvumelana, ukwakha isibalo esihle.
4. isimo sengqondo esikhuthazayo - Umjikelezo uwukuzilibazisa ojabulisayo ozokuvumela ukuthi uhlanganise ibhizinisi nentokozo. Uzoba phakathi kwabantu abanomqondo ofanayo abaphakamisa umoya wezemidlalo, balalele umculo ojabulisayo, baxhumane nomqeqeshi ongeke akuvumele uphumule. Ukujima ngakunye kuzoba yiholide elincane kuwe.
5. Ukuqinisa inhliziyo - Ibhayisikili lokuzivocavoca i-Cycle iyithuluzi elihle lokuqeqeshwa kwe-cardio. Amakilasi azothuthukisa ukusebenza kwenhliziyo, abuyisele ithoni ye-vascular, futhi enze imetabolism ibe evamile.

Umjikelezo uyadingeka kubantu abathanda ukuzivocavoca kwamandla. Ukuhamba ngebhayisikili kwandisa ukujikeleza kwegazi ezithweni, kusabalalisa umoya-mpilo kuwo wonke amaseli. Lokhu kusho ukuthi imisipha izoba sesimweni esihle futhi izoqala ukukhula ngokushesha.  Funda futhi: Ukuzivocavoca kwe-Yoga Kwabaqalayo

Ukuzivocavoca okuyisisekelo kokuhamba ngebhayisikili

• Isingeniso Somjikelezo  - Lesi yisifundo sokuqala sabaqalayo abanemithwalo encane kanye nokuqina.
• Cycle Endurance - Inguqulo ethuthukisiwe, ithuthukisa ukukhuthazela, ishisa ama-calories ngangokunokwenzeka.
• Amandla Omjikelezo Isifundo siwukulingisa ukugibela ibhayisikili ukukhuphuka. Ukuqeqeshwa kwenzeka kokubili uhlezi futhi umile. Ngenxa yalokho, imisipha iyaqiniswa, ikhule, ama-tendon aqeqeshwe.
• Isikhawu Somjikelezo - Ukuqeqeshwa kuhlanganisa imithwalo eshintshana namakhefu. Leli elinye lamazinga anzima akhombisa ukubekezela kwababambe iqhaza futhi akuthuthukise.
• Usuku Lomjaho Wamabhayisikili – Lona umjaho wamabhayisikili wangempela, lapho kuzovezwa khona konke ukushiyeka kwabahlanganyeli ukuze bazi ukuthi yini abazodinga ukusebenza phezu kwayo.

Ukuqeqeshwa komjikelezo kulungele labo abafuna ukunciphisa umzimba ngesikhathi esifushane ngangokunokwenzeka, bathole imizwelo eminingi emihle ngokudlala imidlalo. Amakilasi awanaso nhlobo isimiso: yonke imizuzu engama-50-60 iyahamba ngaphandle kokuma nokuphumula. Funda nalolu daba: Ukuvivinya umzimba

Izincomo kanye contraindications ukuqeqeshwa ngamabhayisikili

Uma ube nekhefu elide emsebenzini womzimba, kungcono ukuqala ngokuhamba - kufika ku-7 km ngosuku ukuze ulethe imisipha ibe yithoni nokuma. Ungaziniki ngokushesha umthwalo omkhulu kuleli cala. Futhi kungcono ukubonisana nodokotela ukuze akutshele okudingekayo emzimbeni wakho.

Contraindications: ukwehluleka kwenhliziyo; isifuba somoya; ukukhuluphala ngokweqile; ukulimala emlenzeni; i-angina; tachycardia; isifo sikashukela mellitus; i-thrombophlebitis. Bheka futhi: Ukuzivocavoca kwe-Les Mills