Ukuzivocavoca ukulahleka kwesisindo. I-Aerobics kunye nokuqeqeshwa kwamandla - imfihlelo yakho yempumelelo

Akusiyo imfihlo yokuba ukulahleka kwesisindo kunele ngokwaneleyo ukunciphisa inani lokutya ubuncinci. Ngexesha elifanayo, unako ukulahlekelwa isisindo ngaphandle kokunyuka kwiqhekeza, kodwa kunzima ukubiza loo ndlela yokuphila ngokupheleleyo. Emva kwakho konke, ekudleni kwe-calorie ephantsi ufumana ukuphazamiseka, utywala. Amandla akwanele kwimiba yekhaya. Ukungabikho kwe-glucose kuyachaphazela ingqondo. Ukukhathazeka kuyaphazamiseka, kunzima ukubandakanya umsebenzi wengqondo. Ukongezelela, isithintelo esiqinileyo sokutya, njengomthetho, sichaza isethi esongezelelweyo yesisindo ekupheleni kokutya. Ngoko ke, kuya kuchaneka ngakumbi ukuhambelana nemimiselo ethile kwisondlo. Iqhamo, inqatha, ilungile, isarti kwaye iyabhema ukuze ncitshiswe. Yenza imifuno emininzi ekudleni kwaye, ngokuqinisekileyo, uhamba phambili.
Kufuneka kuqatshelwe ukuba uhlobo lomsebenzi olungumsebenzi alubalulekanga. Nangona uhlamba kwaye uhlamba izitya, iikhalori ziya kusatshiswa ngokufanelekileyo. Kakade ke, ngeli xesha lo mntu uya kulahleka. Kodwa ukuba injongo ephambili - inqaku elihle, elinganayo nelingenangqondo, usebenzise umlinganiselo wokulahleka kwesisindo kufuneka ube yingxenye ebalulekileyo kwinkqubo yokulahlekelwa kwesisindo.

Iingqungquthela okanye ukuqhuba? Senza isicwangciso sokuqeqesha

Iintlobo zoqeqesho zingabelana ngokwahlukileyo zibe yi-aerobic kunye ne-anaerobic (amandla). Okokuqala kubandakanya ukuhamba, ukuhamba, ukubhukuda, ukudansa, ukukhwela i-skiing, izifundo zeqela usebenzisa izixhobo ezahlukeneyo. Elinye iqela liquka ukuzisebenzisa ngokulinganisa. Ulungiso oluthile: ukubunjwa kunye neepilati kufaka isicelo nakwiimpawu zokuqina . Kule meko, umthwalo ungashukumisa okanye uqine. Njengomthwalo, ubunzima bomzimba womzimba wenza.

Nangona ukuba i-aerobic kunye ne-anaerobic yokusebenza ihluke kakhulu, ukusetyenziswa kweekhalori kufana noko. Kunzima ukufumanisa ukuba iziphi izivivinyo zomzimba zokulahleka kwesisindo ziphumelele. Kukholelwa ukuba phambi kwe-oksijeni, amafutha atshiswa ngokukodwa. Kodwa uqeqesho lwamandla lunikeza impembelelo ende. Ukongezelela, izihlunu eziphuculweyo zifuna ukutya okunomsoco. Kwaye oku kuthetha ukuba emva konyaka woqeqesho olunzulu kwindawo yokuzivocavoca ungakwazi ukuzidla ngokulula kunye neqhekeza elongezelelweyo, ngaphandle kokwesaba ukuba iya kufakwa kwioli. Ukongezelela, ukusebenza ngeesisindo, kulula ukulungisa iingxaki zakho.

Inkalo ecacileyo phantsi kweengxabano ezingapheliyo phakathi kwabaqeqeshi be-aerobics nabaqeqeshi kwimigqomo yaziswa ngabadliwayo. Ngokombono wabo, ukuzivocavoca umzimba ekulahlekeni kwesisindo kufuneka kufake zombini iintlobo zokuzilolonga.

Iimbali ezimbalwa malunga neamandla okusebenzisa

Namhlanje, iiklasi kwindawo yokuzivocavoca zithandwa kakhulu phakathi kwezesondo ezifanelekileyo. Kodwa, nangona kunjalo, amaninzi amantombazana akholelwa ukuba xa bejongana ne-dumbbells kunye nee-barbells, baya kuba njengezixhobo zomzimba. Kufuneka kuqatshelwe ukuba ukwesaba okunjalo akukho ndawo. Nangona abameleli besini esomeleleyo akulula ukufezekisa le fomu, sithini ntoni ngamantombazana.

Ubudala bomama baBalza bubhekisela ekusebenziseni amandla ngokubandlulula abathile, becinga ukuba unobungqina bentsha. Nangona emva kweminyaka emashumi mane ukuba izihlunu eziphucukileyo kwi tonus ezifanelekileyo zifuneka kunanini ngaphambili. Akusiyo into yokuba iingcali zincoma emva kweminyaka engamashumi amane ukuba zenze umzimba wokuzivocavoca eklasini yokulahleka kwesisindo kwindawo yokuzivocavoca. Kakade ke, oku akusebenzi kubantu abangakaze bazibandakanye kwimidlalo.

Kukho uluvo lokuba ukulahleka kwesisindo, ngokuqinisekileyo kufuneka uyenze ngokulinganisa ubuncinane, ngelixa wenza njalo inani eliphindaphindiweyo lokuphindaphinda. Kodwa, amava abonisa, kuba abo bunzima obuphezulu kakhulu kuneyona ndlela, indlela eyahlukileyo iyasebenza.

Enye into engafanelekanga yokungaqondi kakuhle yimizuzu kunye nobude bokuqeqeshwa kwamandla. Enyanisweni, ukwenzela ukunciphisa ubunzima, iiseshoni ezaneleyo zihlala imizuzu engama-40-50 kabini ngeveki. Ngokuqinisekileyo, kucingwa ukuba, ngaphezu kwe-training kwi-gym, uhola ubomi obusebenzayo.

Kukholelwa ukuba ukusetyenziswa kokulahleka kwesisindo kwindawo yokuzivocavoca kufuneka ngokuqinisekileyo kukhethwe ngumqeqeshi. Oku akunjalo ngokuchanekileyo. Ngokuqinisekileyo, yinto efanelekileyo ukuba umqeqeshi owaziyo nolwazileyo uchaza umgaqo wokwenza oku okanye okokusebenza, kodwa akunakulungelekile. Ngoku kwanele ukuthengisa iincwadi kunye neeCD eziza kukunceda ukuba uziqhelise ngokweziphi izivivinyo ezijoliswe kuyo iqela le-muscle. Ngoko ke, ukuba unayo imali yokuhlawula umqeqeshi wakho, musa ukuhlaziswa yiyo. Ukongezelela, iimimulisi zenziwe ngokukodwa ngendlela efanelekileyo ukuze kuqinisekiswe ukusetyenziswa ngokuchanekileyo kokuzivocavoca.

Kubantu abanesisindo, ukuzivocavoca umzimba ekulahlekeni kwesisindo kufuneka kube nzima kakhulu - oku kukungaqondi kakuhle ngokulahlekelwa ubunzima. Enyanisweni, umntu onomthwalo ogqithiseleyo ogqithise umgangatho oqhelekileyo, ekuqeqesheni kufuneka athathwe ngokuthe ngcembe, ngokuqala ngokuzivocavoca okulula kunye nemizuzu embalwa yoqeqesho.

Iimpazamo ngabo ba kholelwa ukuba ukuqeqeshwa kwamandla okwenene kunokuba kwenzeke kuphela kwisihlalo "esiqhayisayo". Inkqubela ayizange imise, kwaye namhlanje abathengi bamaziko enempilo banokukhetha ngokukhethekileyo kweenkqubo ze-aerobic, zamandla kunye nezidibeneyo.

Ekugqibeleni, ndingathanda ukudibanisa ukuba uFiz. Ukuzivocavoca ukulahlekelwa isisindo ekungabikho kokutya kuza kubangela umphumo ochaseneyo. Emva koko, ukudlala imidlalo kukudla. Awukwazi ukuba uqaphele indlela yokutya okungakumbi.