Okuqukethwe
Kuyaziwa ukuthi ukuze ulahlekelwe isisindo, udinga ukuhambisa ngaphezulu. Ukugijima akuvumelekile kubantu abakhuluphele kakhulu, futhi ngezinye izikhathi ukuhamba kunzima ... Kodwa ukubhukuda akuvimbeli, kunemikhawulo embalwa kuphela futhi nesitifiketi sikadokotela siyadingeka ukuthi awunazo izifo zesikhumba.
Kungani ukubhukuda kuwusizo?
Ukubhukuda kungaba yindlela enhle kakhulu yokujwayeza isisindo somzimba - inqobo nje uma uzivocavoca njalo (imizuzu engu-0/3 izikhathi ngeviki). Lapho uqonda indlela yokubhukuda, ukuvivinya umzimba okukhulu futhi isikhathi eside, kungasetshenziswa ngokuphumelelayo ukuthuthukisa isimo sokusebenza sohlelo lokujikeleza kwegazi.
Ukubhukuda kuthuthukisa ukujikeleza kwegazi, kuvuselela umsebenzi wenhliziyo, kuqinisa isimiso sokuphefumula, izicubu zamathambo, umgogodla, ukwakha ukuma, futhi kuthuthukisa inhlalakahle jikelele. Wonke amaqembu emisipha abamba iqhaza kuwo, kodwa ngenxa yesimo esivundlile somzimba kanye nokucaciswa kwemvelo yasemanzini, umthwalo ohlelweni lokujikeleza kwegazi ekubhukudeni ungaphansi kokugijima noma ukushushuluza.
Ngaphezu kwakho konke okungenhla, ukubhukuda kukuvumela ukuthi ushise i-450-600 kcal ngehora.
Kwenzekani lapho ubhukuda?
Lona omunye wezemidlalo ofinyeleleka kakhulu. Ukufeza umphumela odingekayo wokuthuthukisa impilo lapho ubhukuda, kuyadingeka ukuthuthukisa isivinini esikhulu ngokwanele lapho ukushaya kwenhliziyo kuzofika endaweni yombuso wokuqeqeshwa (okungenani ama-beats ayi-130 / min).
Ukunikezwa kwamandla okusebenza kwemisipha ngesikhathi sokubhukuda kunezici eziningi. Ukuhlala emanzini (ngaphandle kokwenza noma yikuphi ukunyakaza) kubangela ukwanda kokusetshenziswa kwamandla ngo-50% (uma kuqhathaniswa nezinga lokuphumula), ukugcina umzimba emanzini kudinga ukwanda kokusetshenziswa kwamandla izikhathi ezingu-2-3, kusukela ekushiseni okushisayo. amanzi aphakeme izikhathi ezingama-25 kunomoya. Ngenxa yokumelana okuphezulu kwamanzi ibanga elingu-1 m ekubhukudeni, amandla aphindwe ka-4 asetshenziswa kunalapho uhamba ngesivinini esifanayo, okungukuthi cishe ama-3 kcal / kg ngekhilomitha elingu-1 (lapho uhamba - 0,7 kcal / kg).
Lapho ubhukuda, wonke amaqembu emisipha asebenza, ngakho umzimba uqinisa kahle uma ubhukuda izikhathi ezingu-3-4 ngesonto. Ukuphefumula, okuhambisana nesigqi sokubhukuda kwakho, nakho kunomthelela ekwehleni kwesisindo.
Ungabhukuda kanjani ukuze unciphise isisindo?
Ukubhukuda kuwukuzivocavoca okufanayo kwe-aerobic, ngakho-ke kubalulekile ekunciphiseni isisindo ukubhukuda nsuku zonke noma zonke izinsuku futhi ngesivinini esisheshayo. Ziningi izitayela zokubhukuda (isiphambano, i-breaststroke, uvemvane, ixoxo, njll.). Akunandaba ukuthi unasiphi isitayela, kubaluleke kakhulu ukugcina ijubane elihle futhi usebenzise zombili izingalo nemilenze. Kungcono kakhulu ukushintsha izindlela zokubhukuda ezihlukene, isibonelo, ukubhukuda imizuzu engu-6 nge-breaststroke, bese uphumula imizuzwana engu-30, emva kwemizuzu engu-6 ukhasa emhlane, uphumule futhi imizuzwana engu-30, bese ukhasa esifubeni uphinde uphumule, njll. Ungakwazi ukubhukuda kuphela ngenxa yemilenze yakho, ngaphandle kokubamba iqhaza kwezandla zakho, bese wenza okuphambene, ingxenye yendlela "hamba" ngaphandle kokufinyelela phansi, ingxenye yendlela - gijima phansi (uma ukuphakama kwe- I-pool ivumela), njll. Ungathatha izifanisi zamanzi ezihlukahlukene futhi wenze ama-aerobics amanzi nazo ... Uma amanzi echibini epholile - enhle, umzimba uzochitha amandla engeziwe ekushiseni.
Ukubhukuda ukuze ulahlekelwe isisindo kuthatha imizuzu engama-45-60, khona-ke izitolo zakho ze-glycogen zizosetshenziswa futhi umzimba uzoqala ukudla izinqolobane zamafutha. Futhi ngemva kwechibi, kufanele uphuze inkomishi yetiye eliluhlaza noma amanzi alula futhi ungadli lutho imizuzu engu-30-45.
Yisiphi isikhathi esingcono kakhulu sokubhukuda?
Amahora angcono kakhulu okubhukuda asekuseni kakhulu, kusukela ngo-7 ekuseni kuya ku-9 ekuseni, futhi kusihlwa, kusukela ngo-18: 20 kuya ku-XNUMX ntambama. Umzimba emahoreni asekuseni yiwona okhululeke kakhulu futhi ongenwa yilolu hlobo lokucindezeleka, ngoba, lapho ungena emanzini, uzithola usendaweni eminyene, futhi ukuhlanganiswa kokunyakaza namandla omthwalo ashintsha ngokushesha. Lokhu kusho ukuthi ungakwazi ukubhukuda ngempumelelo enkulu. Amahora okuhlwa nawo abe nomthelela omuhle ku-systematization yomthwalo. Umzimba usuvele uthola umthwalo wansuku zonke futhi ngeke usabele ngokuqinile ekushintsheni kwemvelo, uzovele unikeze ukubuya okuphezulu kwamakholori. Ngenxa yalokhu, ngeke nje ubuyisele impilo, kodwa futhi ulahlekelwe isisindo esithile. Kodwa lokhu kuzokwenzeka kuphela uma ulandela ukudla, ungafaki ukudla okunekhalori ephezulu kakhulu ekudleni.