Okuqukethwe
ISIKHATHI SOKUSHISA
"Ukushiswa kwamafutha" - kusho, ngenkathi kuqeqeshwa amafutha "ashisa". Iyasha, nokho, kushiwo ngokuzwakalayo. Uma siqala ukuhambisa ngenkuthalo, bese kuthi emaminithini we-5-7 imisipha iqale ukuthola amandla hhayi kuphela kuma-carbohydrate, kepha futhi nakumafutha awo. Ukusuka kumzuzu engama-20 kuqhubeke, amandla emisipha “okufudumeza” amanoni afinyelela phezulu. Ngakho-ke, noma yikuphi ukuzivocavoca okunamandla okude kunemizuzu engama-20 kusha amafutha.
• Amafutha "ashisa" imisipha akuwona amanoni alengela ezimpini ezisuka ezinhlangothini. Okubizwa ngamafutha anamafutha asimahla egazini kuyasha. Ukuze amafolda angaphansi kwesikhumba ancibilike futhi angene egazini, kudingeka adlule ochungechungeni lwezinto ezenziwa ngamakhemikhali, futhi lokhu akwenzeki ngesikhathi sokuqeqeshwa, kodwa ngemuva kwaso.
• Imisipha ayikwazi ukuthola amandla emafutheni ngaphandle kwama-carbohydrate, ngokunembile, ngaphandle kweglucose yegazi. Lokhu kufanele kucatshangelwe lapho kwakhiwa uhlobo lokudla.
• Lokhu kufanele kube ukuhamba kahle kwesitayela se "fit", okungukuthi, ukushaya kwenhliziyo kufanele kukhuphuke. I-pulse enhle ithathwa njenge-120-130 beats ngomzuzu, isisulu sehhovisi lokuphila ngokuhlala phansi, esingakwazi ukubamba imilenze yaso, singaqala ngamabhithi ayi-100, futhi isidlali somzimba esithuthukile singafinyelela ku-150.
SENZANI-KE?
Ngakho-ke, uphawu oluyinhloko lokuzivocavoca okushisayo kwamafutha ukunyakaza okuqhubekayo kokuqina okulingene imizuzu engaphezu kwengu-20, imizuzu engama-40-60 ibhekwa njengelungile. Bala amandla akho - yini ongayenza ngalesi sikhathi ngaphandle kokuhlala phansi uphumule?
Inketho elula futhi efinyeleleka kakhulu yokuqeqeshwa kokushiswa kwamafutha ukuhamba, lapho kunzima kakhulu ukugijima, zingashintshwa.
Ungachitha ihora emishini yamandla - ukuze umelane nayo lapho, kuzofanele ukhethe izinsimbi ezincane, futhi lokhu kuzoba nokuzivocavoca okushisa amafutha. Ukubhukuda, imidlalo yezemidlalo, ukudansa, izakhiwo zokuvivinya umzimba ezivela kwi-Intanethi nakomagazini, ukushibilika eqhweni, ukushushuluza unqamule izwe, ukuhamba ngebhayisikili - noma yini, inqobo nje uma i-pulse ingu-120-130 ngesikhathi esibekiwe. Futhi-ke, amakilasi eqembu lama-aerobics nemishini yenhliziyo.
I-CARDIO NOMA I-FAT BURNER?
Manje ake sithole imiqondo. Cishe uke wezwa izinkulumo ezinjengezi ,,,. Lawa wonke amagama afanayo wokushiswa kwamafutha.
Iqiniso ngukuthi ekuqaleni ukunyakaza okunjalo - okude futhi okunenhliziyo encane - kuqhamuka kwezemidlalo ebizwa nge-cyclic (ukugijima ibanga elide, ukuhamba ngebhayisikili, i-triathlon, ukushushuluza ngezwe lonke). Iqeqesha ukukhuthazela ngokuphawulekayo, lapho ukukhuthazela kungcono, inhliziyo iphilile futhi isebenza kahle. “I-Aerobic” isho ukuthi amandla atholakala ngosizo lwe-oxygen - kahle-ke, ngaphandle kwe-oxygen, akukho lutho eMhlabeni oluzoshisa, namafutha nawo awashiyiwe. Hhayi-ke kwavela ukuthi kungalezi zinhlobo zokuqeqeshwa lapho umzimba ungasebenzisi i-glucose kuphela, kepha namafutha, ngakho igama elithi "ukushiswa kwamafutha", elithandekayo emphefumulweni wethu, lavela.
Emibuthanweni yokufaneleka, wonke lawa magama afanayo angaba nezincazelo ezithile, imvamisa kuya ngezinga lemfundo lomqeqeshi. Ngakho-ke, i- “cardio” kwesinye isikhathi ibizwa ngokuthi ukusebenzisa kakhulu ukushisa kwamafutha (pulse 130-150) noma lokho okwenziwa kwimishini yenhliziyo (umshini wokunyathela, ibhayisikili elimile, i-ellipsoid, njll.) “I-Aerobic” ivame ukushiwo lapho udinga ukuphikisa amafutha izivivinyo ezishisayo ngamandla, noma i-anaerobic, lapho imisipha ithola amandla ngaphandle kokubamba iqhaza komoya-mpilo.
INDLELA NOKWENZA KANJANI
Amakilasi weqembu lama-aerobics ngaphandle komqeqeshi, vele, ngeke nje abe khona. Kepha ungazenzela - hamba / ugijime, vele ubale isilinganiso sokushaya kwenhliziyo yakho (noma uthenge umqaphi wokushaya kwenhliziyo - kusuka kuma-ruble angama-800) ama-3-5 amahlandla ngeviki ngehora, kuphele kanjalo.
Kumishini yenhliziyo kunezinhlelo "ezifakwe izintambo" kwikhompyutha - lapho ungakhuphuka khona igquma, lapho ungasheshisa khona. I-simulator uqobo izokutshela okufanele ukwenze. Kunezinhlelo ezikhethekile (kulula ukuzithola kwi-Intanethi) yemisebenzi yangaphandle noma ekhaya. Kepha into esemqoka ukuvele uhambe njalo. Kepha uma ufuna ukuthuthuka ngokuhamba kwesikhathi - ukugijima / ukushibilika ngokushesha, bamba iqhaza emijahweni yomphumela - lapha ngeke ukwazi ukwenza ngaphandle kohlelo lokuqeqesha oluhlanganiswe ngungoti.