Okuqukethwe
Iyiphi intombazane engafuni ukubukeka kahle? Ngokushesha noma kamuva, owesifazane ucabanga ukuthi angalungisa kanjani isibalo sakhe. Abaningi basebenzisa ukudla, kodwa indlela efanele yokukwenza ngemidlalo nokudla okufanele. Cabanga ukuthi ibhayisikili lingawuthinta kanjani umzimba wakho.
Umqondo wabesifazane ulula: “Ukushesha kuba ngcono.” Kodwa ayikho imiphumela esheshayo ngaphandle komzamo. Kunemidlalo eminingi ehlukene emhlabeni ekuvumela ukuthi ugcine isibalo sakho sisesimweni esihle. Kodwa-ke, ukuvivinya umzimba okukhathazayo ejimini, i-fitness aerobics kuqeda umzimba futhi kubangele kuphela umuzwa wenjabulo.
Ukuhamba ngebhayisikili kuyisinqumo salabo abafuna ukuchitha isikhathi ngokuwusizo futhi babe nesibalo esihle. Ukugibela amabhayisikili amade kunomphumela ophelele kuwo wonke umzimba. Kodwa umthwalo omkhulu uya ezinqulwini nasezinqeni. Ngemuva kokushayela i-5-7 km, uzozizwa. Ibhayisikili livumela hhayi kuphela ukuqeda isisindo esiningi, kodwa futhi ukuvimbela ukubonakala "kwekhasi le-orange" ezinqulwini. Ngaphezu kwalokho, amaphaphu aqala ukusebenza kahle kakhulu, agcwele umoya-mpilo.
Yiziphi izinzuzo zokuhamba ngebhayisikili kumuntu wesifazane?
Ake sihlolisise ukuthi ukugibela ibhayisikili kumthinta kanjani umuntu wesifazane.
- Ukukhuthazela okuvamile komzimba kuyaqeqeshwa. Ngokuhamba kwesikhathi, noma yimuphi omunye umsebenzi womzimba ulula kakhulu emzimbeni. Othisha abaningi bokufaneleka bathi ukugibela ibhayisikili kuwukuvivinya umzimba okuhle kakhulu kwabesifazane.
- Ibhayisikili lingumbulali okhuluphele. Ngenkathi ugibele, imisipha e-gluteal ibandakanyeka endaweni emsebenzini, okuyisikhungo sokugxilwa kwedepho yamafutha kwabesifazane abaningi. Ibhayisikili lifaneleka kakhulu ubulili obubuthakathaka mayelana nokubunjwa komzimba (izinqulu ezibanzi, imilenze emifushane).
- Ukuhamba ngebhayisikili kuwukuzivocavoca okuhle kwe-aerobic. Ngenkathi uhamba ngebhayisikili, ungasebenzisa i-350-500 kcal ngehora. Uma ukhuphuka, ungathola ukuqeqeshwa kwe-cardio okuhle kakhulu, futhi ukusetshenziswa kwekhalori kuzokhuphuka izikhathi ezingu-1,5-2, kuye ngezinga lokuthambekela. Isibalo simi kanje: ngomthwalo omkhulu nobude besikhathi sokuqeqeshwa kusuka emahoreni ama-2, ungashisa kuze kufike ku-1000 kcal, okulingana namagremu ayi-100 wamafutha angaphansi.
- Ukunciphisa i-cellulite. Abesifazane abaningi bayaqaphela ukuthi ngesikhathi sokuhamba ngebhayisikili, ukubonakala kwe-cellulite ezigabeni 1-2 ngokuzivocavoca okuvamile kuyanyamalala ngokuphelele. Ibhayisikili likuvumela ukuthi ukhiphe i-capillary mesh ebusweni besikhumba.
- Ukusheshisa imetabolism. Ngokuzivocavoca okuvamile, umzimba wakho uyathuthuka, futhi lesi isinyathelo sokuqala sokunciphisa umzimba nokugcina umzimba omncane. Ngokukhula, i-metabolism iyancipha, ngakho-ke idinga ukukhuthazwa ngazo zonke izindlela. I-metabolism esheshayo iyinqubo esheshayo yokulahlekelwa isisindo.
Indlela yokugibela ibhayisikili ukuze ulahlekelwe isisindo?
Ukuze ibhayisikili ilethe inzuzo enkulu emfanekisweni, udinga ukukhetha imodeli ngefreyimu engu-10 cm ngaphansi kwekhalo. Kulokhu, ukusatshalaliswa komthwalo emzimbeni kuzoba umfaniswano.
Amasondo akufanele abe mkhulu kakhulu, ngaphandle kwalokho umthwalo uzoba mncane, futhi ukusebenza kahle kokuqeqeshwa kuzokwehla. Ngakho-ke, kungcono ukukhetha amasondo amancane ane-rim yensimbi. Amabhayisikili kukhathalogi ye-Aport angakhethwa kalula ngobubanzi besondo namanye amapharamitha.
Ijubane elilungile lokuhamba lokulahlekelwa isisindo ngu-15-20 km / h. Ngalesi silinganiso, ukushaya kwenhliziyo yakho kufanele kube yi-120-150 beats ngomzuzu. Maphakathi nokujima, ungama futhi uhlole izinga lokushaya kwenhliziyo yakho. Kubalulekile ukuthi ingadluli amabhithi ayi-150 ngomzuzu. Uma lokhu kwenzeka, khona-ke umthwalo wamanje awukafiki kuwe.
Kutuswa ukugibela ibhayisikili kusihlwa lapho ukushisa kuncipha futhi ungenza ngokuzola lokho okuthandayo. Ukuhamba ngebhayisikili emazingeni okushisa aphezulu kuzokukhathaza ngokushesha futhi kusaphuthelwe okuqondiwe. Ukuzivocavoca ekuseni, ungasebenza ngokweqile futhi uzizwe uvilapha usuku lonke. Ngakho-ke, isikhathi esingcono kakhulu sokuhamba ngebhayisikili kusihlwa (ngemuva kuka-19:00).
Ukusheshisa (ukugibela ibhayisikili) kuzothuthukisa ukusebenza kahle. Ungakwazi ukugibela ingxenye eyinhloko yokujima kwakho ngesivinini esikufanelayo. Kodwa ekugcineni, udinga ukunikeza umzimba umthwalo ophindwe kabili, ukwandisa ijubane kuze kube phezulu. Emkhawulweni wamathuba, kufanele uhambe phakathi kwemizuzu engu-1-2. Umthwalo onjalo uhilela cishe yonke imisipha. Umgomo wokulayisha umi kanje: i-pedal ngesivinini esiphezulu imizuzwana engu-30, bese ubuyela esivinini esikhululekile bese ushayela imizuzu engu-2. Siphinda lezi zinyathelo ezingu-2 izikhathi ezingu-3-5. Lokhu kuqeqeshwa kwesikhashana kukuvumela ukuthi usebenzise amandla aphezulu, asetshenziswa ikakhulukazi ezitolo zamafutha.
Isimo sezwe esimangelengele sikuvumela ukuthi ukhuphule umthwalo. Ukugibela ithrekhi eyisicaba ngaphandle kwezithiyo kuwumsebenzi ojwayelekile, futhi amaqhubu nezithiyo kudinga umzamo owengeziwe. Kubasebenzisi abathuthukile, ungadlulela esigabeni esilandelayo - ibhayisikili lezintaba. Kulokhu, umthwalo uzoba ngaphezulu nakakhulu. Ishisa cishe i-600-700 kcal ngehora. Ukuhamba ngebhayisikili ezintabeni kukhula ngesivinini esikhulu phakathi kwabesilisa nabesifazane.
Udinga ukugibela isikhathi esingakanani ukuze ugcine isibalo sakho sisesimweni esihle?
Ukuhamba ngebhayisikili kuwumdlalo ongadli amandla kakhulu kunokugijima noma ama-aerobics, ngakho ungakwazi ukugibela isikhathi eside. Isikhathi esifanelekile amahora angu-1-2 ngosuku. Imisipha ilayishwa ngokulinganayo, ikhuthazela ngokwengeziwe. Ukuhamba ngebhayisikili kuyatholakala nsuku zonke. Kuyafaneleka ukuqala imizuzu eyi-15-30, wengeze eminye imizuzu eyi-10-20 nsuku zonke. Uma ngakusasa ngemuva kokushushuluza, imisipha namalunga abuhlungu kakhulu, udinga ukuyeka ukuqeqeshwa okwesikhashana futhi uvumele imisipha ukuba ilulame.
Ukukhetha ibhayisikili, umzimba wakho uzobe ufanelekile, kodwa ngaphansi kokuqeqeshwa okuvamile.