Ukuzivocavoca umzimba kuhle noma kunjalo, noma ngabe udinga ukushisa ama-calories noma cha. Kuzokusiza uzizwe ungcono.
Ukuhlukanisa umsebenzi wakho kuyindlela ephumelela kakhulu futhi ekhiqizayo yokuqinisekisa ukuthi umzimba wakho ushisa ama-calories. Ukuzivocavoca isikhathi eside nokujwayelekile kuyisihluthulelo sokushisa ama-calories njalo kanye nokulahlekelwa isisindo. Ukuhamba ngebhayisikili kuyindlela enhle kakhulu yokuzivocavoca kwe-aerobic, efanele labo abasesimweni esihle noma esihle ngokomzimba. Lokhu kuwukuzivocavoca okukhulu kwenhliziyo; kuqinisa imisipha yomlenze, kwandisa izinga lokugaya, kushise amakholori futhi ngaleyo ndlela kukhuthaze ukulahlekelwa isisindo.
Uma uhamba ngebhayisikili okuhloswe ngayo ukushisa amafutha, kuyinto efiselekayo ukuthi ithrekhi ifane nobunzima nokuphakama. Asikho isidingo sezintaba eziphakeme nokwehla okude. Umgwaqo obushelelezi ongenawo umehluko wokuphakama ulungile. Akufanele kube khona imifudlana nemihosha, lapho uwela khona kuzodingeka wehle ebhayisikilini lakho noma, engozini yempilo yakho, "ubhukude" uwele. Ijubane endaweni eyisicaba kufanele libe ngu-15-20 km ngehora (kwabesifazane, amantombazane). Uma unezinga eliphansi kakhulu lokulungela futhi ngesivinini se-15 km / h izinga lokushaya kwenhliziyo yakho lingaphezu kuka-150 beats / min, bese unciphisa isivinini sokunyakaza ukuze ukushaya kwenhliziyo kube ku-120-150 beats / imiz. Ngokuphambene nalokho, uma ushayela ngesivinini esingu-20 km/h futhi ukushaya kwenhliziyo yakho kungaphansi kuka-120 beats/min, khulisa isivinini sakho. Isici esinqumayo yi-PULSE, hhayi isivinini sokunyakaza, ngakho-ke gxila kakhulu kuyo.
Ukuze unqume isivinini sokunyakaza, uzodinga ikhompuyutha yebhayisikili futhi uma ungenayo, ungakhathazeki, into eyinhloko ukuba newashi ngesandla sesibili, ozokala ngaso izinga lokushaya kwenhliziyo yakho kanye nesikhathi sokuqeqesha. Phakathi nebanga, zama ukungayeki (kuphela uma ukukala izinga lokushaya kwenhliziyo) ngokuqeqeshwa okunjalo, futhi uthuthukisa ukukhuthazela okujwayelekile komzimba, amafutha azoshiswa ikakhulukazi ezinqulwini, ngoba yilapho imisipha isebenza khona kakhulu. . Kwezinye izindawo, ngeke kube khona i-oxidation yamafutha esobala. Ukugibela ibhayisekili kufanele kuthathe imizuzu engama-90-120. Kuphela ngesikhathi eside kangaka sokuzivocavoca umzimba, lezo zinqubo zokunikezwa kwamandla kwe-aerobic ezenzeka nge-oxidation (ukushiswa) kwamafutha zifakiwe emsebenzini. Uma usebenzisa izikhathi ezi-2 ngosuku, isikhathi sokuzivocavoca sincishiswa sibe yimizuzu engama-60-90. Kodwa ngesikhathi esinjalo samakilasi kuyadingeka ukushiya kancane kancane.
Udinga ukuqala, kuye ngokulungela kwakho, kusukela kumaminithi angu-15-30 ngosuku. Khona-ke isikhathi sengezwa cishe imizuzu emi-5 ngosuku. Uma ngesinye isikhathi, ungeza eminye imizuzu emihlanu, unomuzwa wokuthi kunzima kakhulu kuwe (imilenze, amalunga abuhlungu, izinga lokushaya kwenhliziyo liphakeme kunokujwayelekile), bese uhlala esikhathini esidlule sesifundo ezinye izinsuku ezingu-2-5. Uma umatasatasa ohlotsheni oluthile lokuzivocavoca unyaka (noma ngaphezulu) futhi uzizwa usesimweni esihle somzimba, ungaqala ngemizuzu engama-60. Futhi khumbula, awudingi ukuzivocavoca ngemva kokudla nangaphambi nje kwakho.
Futhi ukwenza ukujima kwakho kube umsebenzi othokozisayo, thola abantu abanomqondo ofanayo futhi ugibele ngentokozo!