Izindlela ezifanelekileyo zokuzilahla

Sonke siyazi ukuba emzimbeni ophilileyo - ngengqondo ephilileyo. Ngakolunye uhlangothi, kuthetha ukuba umnini womzimba ohlala esempilweni unesimo esihle sengqondo, kwaye kwenye - kuphela indlela eqondakalayo ingakhokelela kwimpilo yomzimba. Namhlanje siza kuthetha ngokulahlekelwa ubunzima njengendlela yokuphucula isimo sethu somzimba nokulawula ukubonakala. Kule nkqubo elula, kodwa ebalulekileyo kukulungele ukuthetha ngokucacileyo. Umntu ofuna ukulahlekelwa isisindo ngaphambi kwenkathi yolwandle okanye isiganeko esibalulekileyo, kwaye omnye umntu uyakhula ixesha elide ngaphandle kokulimaza impilo, kodwa ngokuchasene - ukuliphindaphinda. Indlela yesibini ichanekile. Ufuna, ukongeza kwimisebenzi eyenziwa rhoqo, ukusetyenziswa kokutya okunempilo. Kodwa inkalo yesibini iya kushiyelwa kubafundi bokutya, kuba isifundo sencoko yanamhlanje sisona sifundo esihle sokulahlekelwa isisindo.

Kutheni umthwalo wenyama ubalulekile?

Njengoko uyazi, ukunyakaza kukuphila, kwaye oko kuthetha konke. Umntu osebenzayo kuphela unokuziva enempilo. Ookhokho bethu bekhokelela indlela ehamba phambili yokuphila, ngoko babengenayo umbuzo wokulahlekelwa ubunzima kunye nemithwalo eyongezelelweyo. Thina sichithwa kakhulu ngeenzuzo zempucuko kwaye sichitha ixesha elininzi kwindawo yokuhlala, ngoko kufuneka sizibeke ngokwahlukileyo ukulawula imeko yethu. Ukulahlekelwa isisindo ngokuqhelekileyo kusetyenziswe nje ukuba kube mnandi, kodwa nokuba kuphile.

Umsebenzi womzimba uvumela ukuba utshise iekhalori kwaye uhlakulele imisipha. Kwakhona kwandisa izinga le-metabolism, engagqugquzeli kuphela ukutsha kweoli, kodwa iphinda iphucule imeko yonke.

Ngoko, lixesha lokufumanisa ukuba zeziphi iindlela ezifanelekileyo zokulahlekelwa ubunzima.

Ukuqalisa

Ngoko, makhe siqale ukuqwalasela iimvavanyo ezifanelekileyo zokulahlekelwa ubunzima kunye neyona edumileyo. Akusiyo imfihlo eqhubayo kukuqala kokusebenza okunceda ukunciphisa umzimba. Ukongezelela, iqinisa inkqubo ye-cardiovascular and respiratory systems, kunye namathambo kunye nezicubu ezixhumeneyo. Kwinkqubo yokuqhuba malunga nee-kilocalories ezingama-600 zitshiswa.

Ubungqina bolu hlobo lubonakala kwinto yokuba yinto engokwemvelo kumntu, ngoko ke, ayinayo imiphumo emibi (ukuba wenza ngokuqonda kwaye uziva umzimba wakho). Ukuqhuba, akudingeki izixhobo ezikhethekileyo kunye neemeko ezithile, kwaye oku kungenye inzuzo yalo msebenzi.

Ukutshisa ngokukhawuleza iikhalori, kucetyiswa ukuba usebenzise ukuqeqeshwa kwexesha elide. Zichaza ngokufutshane ngexesha elifutshane (0.5-2 iminithi) ukukhawuleza kokuqhuma ngexesha lomjikelezo ophezulu. Olu hlobo lokusebenza lukhuthaza ukutshisa ngokukhawuleza nangokukhawuleza kweekhalori, lukhula kakuhle imisipha yomlenze kwaye lukhawuleze iinkqubo zokuxilonga.

Ngaphambi kokuba uqale umsebenzi, kufuneka usebenze kancane okanye uhambe ngeemviwo ezimbalwa, ukwandisa ithempo. Ukwenza ulula phambi kokuba usebenze akukhuthazwa. Ekubeni lo msebenzi unika umthwalo kumalungu, kuyinqwenela ukukhetha kuye izicathulo ezikhululekile kunye nezikhwalithi.

Ukuqwalasela ukusetyenziswa okusemgangathweni wokulahleka kwesisindo, kubalulekile ukuba uqaphele ukusebenza. Abaninzi banqabileyo umthwalo we-aerobic, becinga ukuba kuphela ukuphuhliswa kwemizimba kuya kukuvumela ukuba unciphise umzimba, kodwa oku akunjalo. Imisipha ikhula ngaphantsi kobutyebi kunye neyona ncinane ifise, ngelixa umqhubi wemoto ulwa namafutha ngokukhawuleza.

Ukuhamba

Lo msebenzi unamathuba afanayo njengoko usebenzayo, kodwa unobungozi obuncinci kumalungu. Ngoko ke, ukuhamba kufanelekile kwabo baneengxaki zempilo (okwenyani, musa ukuyeka ukuhamba). Uyabathintela imeko yabantu abanesifo sokunyanyisa kunye nezifo zenhliziyo. Ukuzivocavoca ngokucacileyo ukuphulukisa umzimba kwaye ngokufanelekileyo kukuchaphazela isimo sengqondo.

Ukuhamba kwemizuzu engama-30 kwijubane le-6-7 km / h kukuvumela ukuba ushise ama-calories angu-250. Ukuba uyenza yonke imihla, emva kweveki unokwehlisa isisindo ngesigidi se kilogram. Unokuhamba ukuhamba naphi na. Ukuba unesihlandlo esincinci, vele uhambe ukuya emsebenzini.

Ukubhukuda

Kungakhathaliseki ukuba zeziphi iintlobo, ukubhukuda ngokukhawuleza kukukhuthaza ukulahleka kwesisindo. Ukuphumeza ngokunyanisekileyo, ungatshisa ukuya kwii-kilogalories ezingama-700 ngeyure. Ukongeza kokulahlekelwa ubunzima, ukubhukuda kunceda ukuqinisa imisipha, ubazise kwiitoni uze wenze uhlobo olulungileyo lomzimba. Inceda ngokupheleleyo abantu abaphethwe yinyameko, isifo se-asthma, i-arthritis kunye neengxaki ze-musculoskeletal.

Ngethuba lokubhukuda, umntu uqinisa onke amaqela omzimba osisiseko: umshicileli, umva, imilenze, izandla, iintambo. Ingasetyenziselwa kunye neminye imisebenzi okanye njengomsebenzi ohlukeneyo. Kakade, ukubhukuda kufakwe kwiindlela ezifanelekileyo zokuzilahla kwesisindo.

Ngebhayisikili

Into elandelayo eluhlu lwe "Iimvavanyo eziphezulu zokulahlekelwa isisindo" zihamba ngebhayisikili. Le ndlela yindlela efanelekileyo yokunciphisa umzimba, leyo leyo ngenani lemithwalo ibhekisela kumgangatho ophakathi.

Ngeyure yoqeqesho olunjalo, unokutshisa ii-kilocalories ezingama-400-1100, ngokuxhomekeke kubukhulu bokuhamba kunye nesisindo somzimba. Iqondo lokulayisha lixhomekeke kumhlaba.

Ngokungafani nemidlalo yangaphambili, ukuhamba ngebhayisikili akunyanzeli amajoyina. Nabo abo abangaqulunqwa ngokukhethekileyo banokuwunqoba kalula iikhilomitha eziliqela kuyo.

Eyona nto inomdla ngakumbi kwaye uncedo ukuqeqesha esitalatweni, kuba imifuno engalinganiyo yenza umthwalo owongezelelweyo, imihlaba ivumela ukuphazamiseka, kwaye umoya omtsha unika ithoni kumzimba. Ukongeza, isitalato "pokatushki" inokubaluleke ngakumbi kwinkqubo ye-cardiovascular system kunokuqeqesha kwibhayisikili ehleliweyo. Nangona kunjalo, umfanisi ukwavumela ukuba unciphise umzimba kwaye uphucule imeko yakho. Kukho nawuphi na, ibhayisekile ifakiwe kwiindlela ezifanelekileyo zokulahlekelwa kwesisindo sezintlu, kuba zizinto ezidlulayo zemilenze ezithoba umthwalo oyintloko.

Enye yezinketho zokuphucula ixesha lokuqeqeshelwa ngebhayisikili ukusebenza. Le ndlela yindlela enkulu yokuhlaziya amandla amnandi asekuseni kwaye ivuselele ukukhawuleza kwe-metabolism, eya kuvumela umzimba ukuba uchithe iikhalori ezininzi kulo lonke usuku. Ewe, ukubuya emsebenzini ukusuka kumhlobo onamasondo amabini, unokudibanisa impumelelo yokusebenza kwentsasa kwaye ube nokuphumla okukhulu. Emva kweeklasi ezihlwaya uya kuba nobuthongo obunempilo. Kakade, le ndlela ifanelekile kule mimandla apho kukho iindlela zokuhamba ngebhayisikili okanye ukuthutha imoto kukuvumela ukuba uhambe ngokuphepha kwiindlela ezilula. Ngaphandle koko, kungcono ukuba ungathathi ingozi, kuba loo ndlela yokuhamba iya kunika kuphela imbonakalo emibi.

Isisombululo esilungileyo somsebenzi wokulahlekelwa ubunzima ekhaya singabandakanya ukuqeqeshwa kwibhayisikili. Ewe, oku akusebenzi ngendlela efanelekileyo, kodwa kunokuba luncedo kakhulu. Inzuzo yalo qeqesho yikhono lokuphuhlisa isantya esikhulu ngaphandle kokukhathazeka malunga nokulawula kunye nethemba lokuwa. Ukuqhuba ibhayisikili iya kubiza ngaphezu kwebhayisekile. Kwaye ukuba ungayithengi, unokuya kwindawo yokuzivocavoca, apho kunokwenzeka ukubandakanya kwinkqubo yoqeqesho into ebalulekileyo.

Umqeqeshi we-Elliptical

Iiklasi kule simulator nazo zingangena kwiinkqubo ezinzima "Ukuzivocavoca ngokugqibeleleyo kokulahlekelwa ubunzima ekhaya." Olu qeqesho lukuvumela ukuba uhlakulele umzimba kunye nesimo senqwelo-moya ngaphandle kokuxinwa kwamalungu. Ngombulelo kwizinto ezihambayo, unako ukulayisha zombini inxalenye engaphezulu nangaphezulu. Ngokulungelelanisa ukuphakanyiswa kunye ne-flight inclin, kunye nokunyakaza okuphambeneyo, ungakhetha inqanaba elifanelekileyo kakhulu.

Indoda yokwakha ophakathi, uqeqesho kwi simulator elliptical, ingatshisa malunga nee-kilometer ezingama-600 ngeyure. Nangona i-simulator ixelisa ukuhamba kunye nokunyakaza kwe-skier (ngokukwenzeka, ukunqumla i-skiing itshisa iikhalori kakuhle), akuyi kulayisha amajoyina. Ngenxa yeli propati, kufumaneka ngakumbi kubantu abane-arthritis, ukukhuluphala kunye nezifo ze-musculoskelet.

Ukutshisa iikhalori ezininzi, kunconywa ukuba ubambelele ezandleni ngeklasi. Oku kuya kukongeza ukulayisha izandla kunye namahlombe. Zama ukucinga malunga neekhalori ezitshisiweyo. Kubaluleke ngakumbi ukujonga izinga lentliziyo. Kufuneka ukuba malunga no-85% wamandla omzimba wakho. Ukukhupha umthwalo ngendlela enokulondolozwa kwesi sihlandlo, unako ukuphumeza umphumo onempumelelo.

Olu hlobo loqeqesho lunokubakho kwi-best practice ye-home yokulahleka kwesisindo, kodwa simulator inkulu kakhulu kwaye ithatha indawo eninzi. Ngako oko, abaninzi baya kukhetha ukubandakanya kuyo kwindawo yokuzivocavoca.

Tennis

I-Complex "yeyona ndlela efanelekileyo yokuzilolonga" iyaqhubeka ibe ngumdlalo owaziwayo, njengentenethi. Ikuvumela ukuba ushise malunga ne-600 kilocalories.

Olu hlobo lomsebenzi oluthile lufanelekile kulabo abathanda ukuqeqesha kwinkampani. Kwakhona kuya kulonwaba ngabangathandi imidlalo, kodwa njengento yokunqoba. Umgangatho wokhuphiswano unako ukukhuthaza abantu abacebile kakhulu.

Ukudlala i-tennis kukuvumela ukuba uhlakulele ukuguquguquka, ulungelelaniso, ulungelelwano oluchanekileyo, kunye nokuphosa iimvakalelo eziphazamisayo nokunyusa uxinzelelo loxinzelelo.

Ngexesha lomdlalo we-tennis, izihlunu zezandla, iinyawo kunye ne-press zifakiwe kumsebenzi. Ukongeza kumzimba, intloko iqeqesha kwakhona, kuba akunakwenzeka ukwenza ngaphandle kokukwazi ukucwangcisa izenzo zakho kwaye uthathe isigqibo esheshayo. Ukuzivocavoca okunjalo kwandisa ukusebenza kwengqondo kunye nokuphucula imemori. Kwaye izazinzulu ezivela kwiZiko leSizwe lezeMpilo zithi i-tennis inceda ukwandisa izicubu zethambo.

Ukuphucula uqeqesho oluphezulu

Siqhubeka nokuzilolonga kweendlela zokulahlekelwa ubunzima ekhaya kunye nale ndlela yokuthakazelisa. Kufanelekile abo banomdla wokulahleka kwesisindo. Olu qeqesho ludinga imizuzu engama-20 kuphela ubuncinane kathathu ngeveki. Ukwenza njalo, kukuvumela ukuba utshise iikhalori ngokukhawuleza kwaye ukhawuleze umonakalo.

Ixesha lokuzibandakanya okuphakamileyo kakhulu lidibene kunye nezinye iintlobo zoqeqesho. Ziquka iindlela eziphambukayo eziphambukayo, ezihamba kunye nemisebenzi engaphantsi okanye ukuphumla okupheleleyo.

Kwabo abazange baqhubele phambili kwimidlalo ngale ndlela, udinga iinyanga ezimbalwa zokulungiselela. Kungaba ibhasi elilula, ukugijima, ukubhukuda nokuhamba. Imeko ephambili yindlela yokutshintshwa kwezikhathi ezikhutheleyo kunye nezingenzileyo.

Kufanelekile ukuqala nge-minute-up-warm up. Imzuzu yesithandathu ngumsebenzi wokusebenza kunye nefuthe eliphezulu kunye nokuqina. Emva koko umzuzu wokuphumla kunye nokunye kwisangqa, ngaphandle kokuqwalasela ukufudumala, ngokuqinisekileyo. Emva kwemiva emihlanu, kufuneka uphumle imizuzu emithathu. Le yinto enye yokwahlukana kwexesha loqeqesho. Ngendlela, ukusetyenziswa okusemgangathweni kokulahlekelwa kwesisindo kwesisu kuya kusebenze ngakumbi xa usebenzisa le ndlela yokuqeqesha.

Le ndlela yokulahlekelwa isisindo ikwaphawuleka nokuba oko, ngaphezu kwamanye, iyakhula ukunyamezela. Emva kweeveki ezimbini zokuqeqeshwa kwindlela yokuqeqeshwa kwexesha, unokwandisa ukunyamezela kwakho kwinqanaba eliphunyeziweyo emva kweenyanga ezimbini zokuqhuba umkhosi olula.

CrossFit

Olu hlobo lomzimba lufanelekile kulabo baqhuba rhoqo. Oku kubonakaliswe ubuncinci kukuba i-crossfit ekuqaleni yayijoliswe ekuqeqesheni imimandla ekhethekileyo.

Uqeqesho luquka ukulinganisa, ukunyamezela, ukunyamezela, ukuqhuma ukuqhuma (plyometrics), ukuqeqeshwa ngokukhawuleza, ekugqibeleni - ukuphuhliswa kwamandla.

Ukwenza i-crossfit akuyona into embi, kuba ngokungafani nezinye iiprogram, ayifaki ukuphindaphinda ngokuphindaphindiweyo kwezenzo ezifanayo, kodwa kwiintlobo ezininzi zomsebenzi wokwenza umsebenzi odala ukukhutshwa komnquba omkhulu.

Le nkqubo yakhiwe ngokusekelwe kokuqokelelwa kwezixhobo ezisemgangathweni yokuqina komzimba: ukuguquguquka, ukunyamezela, isantya, amandla kunye nokulungelelanisa.

Yonke imihla emitsha yoqeqesho kufuneka uyenze izenzo ezingekho kwisifundo esedlulileyo. Ngaphandle koko, inkqubo yosuku ingaba ne-20-pulls ups kwi-bar, i-30-push-ups, ukuphindaphinda kwama-40 kwimisundu ye-press kunye ne-sit-ups ezingama-50. Phakathi kwezenzo kukuphulwa kwemizuzu emithathu. Ubude besifundo esinye, ukuba senziwe ngokuchanekileyo, asidluli imizuzu engama-20. Ukufumana ubuninzi kule nkqubo, kufuneka uqeqeshe okungenani ama-3 ngeveki.

I-Crossfit iyatshisa kakhulu amanoni kwaye inceda ukuphucula ifom ebonakalayo kunye nemetabolism. Ngokuqhelekileyo, le nkqubo ayifanelekanga kubantu abaneentliziyo ezibuthathaka kunye nezifo zentliziyo.

Nyathelo lwe-aerobics

Abo bafuna iindlela ezona zilungileyo zokulahlekelwa imilenze yemilinganiselo, kuyafaneleka ukuthobela ingqalelo kweli candelo. Wonke umntu uyazi ukuba ukuhamba okulula kwizitebhisi kunempembelelo enempilo kwimimiselo ye-cardiovascular and respiratory systems, kwaye ikuvumela ukuba utshise ama-calorie angaphezulu. Umgaqo ofanayo waba sisiseko solu hlobo lokuqina, njengendlela yokunyusa i-aerobics.

Elinye iklasi litshisa ukuya kuma-kilocalories angama-500. Ngokuqhelekileyo ihlala malunga nemizuzu engama-50, kodwa unokuqala nge-20. Ukusetyenziswa ngokusemgangathweni kokulahlekelwa isisindo akusikho kakhulu, kodwa ukunyusa i-aerobics kuqukwa kuluhlu lwabo. Ingundoqo yale nkqubo kukusetyenziswa kweplani ekhethekileyo, omele uyenyuka. Ngokuxhomekeke kwinqanaba lokuqeqeshwa komdlali kunye neenjongo zakhe, ukuphakama kweqonga kunokuhluka.

Kwinkqubo yoqeqesho, umthwalo oyintloko uwela kwicandelo elincinane lomzimba, nangona kunjalo, malunga nawo onke amaqela emisipha abandakanyekayo. Ubunjineli buchule buvelisa umzimba kwaye luphucula ukuguquguquka kwawo. Ukwandisa ukusebenza kakuhle okanye ukunciphisa ixesha lokuqeqesha, ungasebenzisa izisindo ezongezelelweyo. Njengeqonga, into ezinzileyo enokuphakama komda we-10 cm, apho imilenze emibili ifakwa khona, ingafikelela. Ngaloo ndlela, isinyathelo-i-aerobics ifakwe kwiindlela ezilungileyo zokunciphisa iinyawo zakho ekhaya.

Le ndlela isetyenziselwa ukubuyiswa ngokukhawuleza kwingozi.

Ukuzivocavoca

Lo msebenzi olula kwaye umbutho osebenzayo onokutshisa inani elikhulu leekhalori, ukuhlakulela umzimba obunzima kunye nokunyamezela, nokuqinisa i-cardiosystem. Ibonisa ukuba ubunzima bomzimba banele ngokwenza umsebenzi osebenzayo.

Ngoko, ukusetyenziswa kwifom eyisiseko kubandakanya izigaba ezilandelayo:

• I-Squat nesinye isifuba esezantsi phambi kwakho;
• Ukulungisa imilenze nokuthatha indawo "yokulala";
• Buyela kwisikhundla se squat;
• Ukunyuka phezulu phezulu kunokwenzeka: izandla zithathwa phezulu, kwaye umzimba wonke uphendule.

Yonke into. Kukho iintlobo ezininzi ze-burr:

1. Nge-push-up. Oko kukuthi, emva kokugxininisa ukuxoka kwicala lokushicilela ibhentshi, kwaye emva koko kubuya kwi-squat isikhundla.
2. Ukunyuka kwesisindo. Izandla, ngaphambi kokuba zishukunyiswe, uthathe umthwalo.

Abaqalayo abafumana kunzima ukuxhuma kwi-squat banokuvuka nje kunokunyuka.

Ujikelezo luquka ukutshintsha imizuzwana engama-30 yo-brew kunye nemizuzu engama-30 yokuphumla kwaye ihlala imizuzu 2-3. Kwinqanaba elincinci, kunconywa ukwenza imfazwe ebizwa ngokuba yintsika - ukubetha ngamandla kwiinjongo eziqingqiweyo, okwandisa ukusebenza koqeqesho.

Abaqalayo benza amajikelezo amane kunye nekhefu elilodwa phakathi kwabo. Kwaye abadlali abaphambili bafikelela kuma-rounded 6 kunye nekhefu le-30.

Abo banomdla kwi best imithambo ekhaya ukunciphisa umzimba, kufuneka sinikele ingqalelo le ndlela elula nesebenzayo. Bandakanya Burpoe ingaba amaxesha 3-5 ngeveki nje saso, nokuba njenge efudumeleyo-up phambi kokuba umthwalo yamandla.

Xa ngcono ukwenza umthambo ukuze umzimba?

Ukuze ukusebenzisa ngalo naliphi na ixesha lemini, okona kubaluleke kakhulu, ukuba phakathi koluntu yaye ulale, kwakunye sidlo kwakukho umsantsa phakathi isibini kwiiyure. Akukho mfuneko yokuba ukulayisha ngokwayo ukususela kusasa kwada umzimba akukhange ixesha kuvuka. Kanye ngaphambi kokuba umthwalo ebhedini kakhulu ukuba nantoni na. Ngokusesikweni, ukuba unalo ithuba ukuzibandakanya kwimidlalo ufuna imini.

isiphelo

silapha nawe yaye ingqalelo ukusetyenziswa kakuhle ukuncipha. Wonke Ungakhetha ifanelekileyo, okona kubaluleke kakhulu, izifundo ukuba luncedo ukuba kakubi impilo. Akukho mfuneko ukuthintela overtraining, kuba oko kuya kukhokelela ekubeni ezingemnandi kakhulu ngakumbi iziphumo ngaphezu kokuba kuthunyelwa ambalwa. Khumbula ukuba impilo yinto ebaluleke ngaphezu ubuhle!