Running ukunciphisa umzimba: kufuneka kangakanani ukubaleka? Yenza inkqubo yoqeqesho

Ukubaleka mhlawumbi yeyona ilula kakhulu yaye zifikeleleke kubo bonke uhlobo lwezemidlalo. Yintoni eyenza ngokubaleka? Umntu benza ngazo ukuze ukunciphisa umzimba, umntu 'run ngenxa yesifo sentliziyo, "umntu wenza nje ngenxa yokunqongophala intshukumo. Akukho mfuneko yokuthenga ubulungu umthambo, yiya kwindawo ethile. Yonke kulula kakhulu: enxibe sweatpants, i T-shirt, iiteki, kwaye phambili. Nayiphi na indledlana yeenyawo, ipaka, isikwere - loo nto imisebenzi isithuba. Kodwa asingabo bonke elula kangaka. Ukuba yokunkcunkca ejolise ekufumaneni yoko ezithile, ezifana ekupheliseni umzimba, kufuneka ulandele inkqubo ethile aze enze nokuba imithetho elula, okanye ngcono noko ukudala inkqubo yoqeqesho. Oku yintoni eza kuxutyushwa kweli nqaku.

Amacandelo program. ukuqala phi?

Masiqalise nesibakala sokuba ngokubaleka - lo msebenzi. Ngethuba lale nkqubo, watshisa kilojoules, ukwandisa izinga metabolic, umzimba befumile mpilo. Ke umzimba nganye, kuba kwezemidlalo kwaye kukho contraindication, ngenxa yoko, kwaye kufuneka wenze inkqubo yoqeqesho. Phakathi kwezi zifo, ezifana lwegazi, nayiphi na inkqubo kwiintetho ezikralayo, ukubona, isifo sentliziyo, imithambo varicose, izilonda, iflethi, imisebenzi zotyando wanyamezela kutsha nje kwixa elidlulileyo. Konke oku kungentla okhankanywe apha nabani yokunkcunkca lufundiswe kulandelayo: phambi uqeqesho kufuneka udibane nogqirha. Ukuba kukho naziphi na iingxaki emzimbeni kuyimfuneko ukubala umthwalo avumelekile.

ubude umsebenzi

Ukuba ugqirha akazange afumane Izimo esichazayo, unako ukuqalisa uqeqesho. Umthetho kubaluleke kakhulu kwabasaqalayo: nokuba ukuhamba okanye wabaleka ukuya ukunciphisa umzimba, musa ukufuna ukubeka kwangoko iirekhodi ngexesha ixesha kunye noluhlu imigama isebenza khona. Ngentlonelo ukulayisha umzimba iza kuphendula zonke iintlobo kabi kunye neentlungu izihlunu. Maxa wambi, ngenxa yale iklasi ukuba luhlehliswe iintsuku ezimbalwa. Oku akulunganga kwaye akayi kuwucima. Ukuze umthwalo umzimba abangaqeqeshelwanga kwiintsuku zokuqala zoqeqesho ziya kuba ncinci. Ngoko kuyimfuneko ukuba bamakishe kutshintshwe imeko ngokupheleleyo emzimbeni kumzimba (umyinge ukubetha phambi nasemva kwiiklasi, ixesha ekuphulukenwe nalo kunokuphefumla isingqisho oqhelekileyo). Ngokuthe ngcembe, kuyimfuneko kukwandisa ixesha umthwalo.

Abaninzi banomdla isebenza ukunciphisa umzimba. Koda kube nini na esebenzisekayo ngexesha elifanayo, umbuzo rhoqo zinokuphikiswa. inkqubo wakho kufuneka athathe ingqalelo ukuba ekuqaleni kuyafuneka ukusebenzisa imizuzu eli-10 ukuya kuma-20 ngesantya obutofotofo. Nokuba oku kubonakala umthwalo ngokugqithiseleyo kufuneka uqale obonisa ukuhamba kwezemidlalo. Ukuba konke kuhambe kakuhle, ngoxa ukubaleka kufuneka yaba yintsimi ngeyure enye. Ubude run zisezantsi kutshiswa amafutha - imizuzu engama-30. Emva kweli xesha emzimbeni aqale iinkqubo kakhulu, ukuba bahlukane calories ezingaphezulu. Ixesha kuyimfuneko ukwandisa rhoqo, ukuba unomdla isebenza ukunciphisa umzimba. Koda kube nini na ndabaleka ukuya ekupheleni? Ixesha kangangoko ngelahleko ubunzima - imizuzu 40-45.

Uqeqesho kwi simulators

Sathi sakubaleka ke phezu kwingoma indawo ngempumelelo umthambo kwiipaki nezikwere. A ukukhetha iindlela kunceda ukwandisa nokusebenza kolo qeqesho. Isifundo nalo malunga 30-40 imizuzu. Kulungile ukuqala ngokuhamba. Eli nyathelo kufuneka liqhubeke 5 imizuzu. Emva koko kufuneka uye kungena ngokubaleka, kodwa umthwalo kweli cala kumele ubuninzi (75%). Isithuba wenyuse Isantya - 2 nemizuzu. Imizuzu emalunga nama-5 kuyimfuneko ukubaleka bomthwalo. Kukho nje ungenza isicelo Ukubaleka lokuphumla ukunciphisa umzimba. Gqibezela lo msebenzi kufuneka ibe njengomtyibilizi, ukukhanya okanye uhamba imizuzu 3-5.

Musa ukulibala malunga lokuphumla esebenzayo

Ubhala inkqubo yakho uqeqesho? Yintoni ekufuneka ukuba wongeze kuyo? Kutshanje, ukuqhutywa lekhefu ithathwa indlela ngokukuko avuthayo eekhilogram ezingaphezulu. Yintoni eyenza le hlobo uhlanga? Okokuqala kufuneka uqonde ukuba yintoni na amafutha emzimbeni wethu. Iiseli inqatha lezinto omzimba womntu - yinto triglycerides ephathelene ne glycerol iimolekyuli ezintathu. Kule amafutha avuthayo iimolekyuli ayimbumba kufuneka kuvulelwa. Umzimba ngenxa yale njongo zezi iihomoni ezimbini kuphela - cortisol kunye adrenaline.

Iadrenaline kuye kwafika kubo bonke, hayi kuphela kwezemidlalo. inzuzo yayo - rate ekungeneni enkulu egazini, banyebelezela koko, kuvula kwaye izilwa ubutyebi namandla kumzimba, kuquka ezo equlethwe asidi okunamafutha. Ububi Big le nto - ixesha elifutshane kakhulu kodlwengulo. Cortisol ekunokuthiwa uchasaniso adrenaline. Endaweni yokukhulula amandla ngayo ngokungathi oluhlala. Cortisol livela egazini ngexesha lokuncitshiswa ezibalulekileyo amanqanaba glycogen. Ulontshulisela umzimba yokukhupha nje kuphela amandla carbohydrate ezifumaneka lula, kodwa ukusebenzisa inyama otyebileyo kwezihlunu. Le ethile ephambili cortisol, ngenxa yokuba lo msebenzi kukuba bahlukane ngamanqatha.

Ukubaleka lokuphumla ukunciphisa umzimba iye isetyenziswe ngempumelelo ukwenzela secretion ka emzimbeni ezimbini ezifunekayo. I kunokwenzeka isantya esiphezulu ukubaleka ivuselele secretion adrenaline ubuninzi. Inika indlela eya uhambo olucothayo ilungise ukukhululwa entsha lwento. Emva kokuphela lokuphumla Ndigidima igazi phantse akukho iikhabhohayidrethi, kodwa kukho ezininzi fatty evela triglycerides kuvezwe. Ngoko ke, inkqubo engundoqo ukunciphisa umzimba zenzeka kwisithuba seeyure 5-6 emva koqeqesho. Oku kungenxa yokuba ukuphunyezwa kwazo zonke iinkqubo kwemichiza emzimbeni odla amandla ukukhululwa amanqatha egazini emva Amazing.

Kohambo zokuqalisa

Ngokuba imisebenzi ebalulekileyo kakhulu ukukhetha izihlangu emidlalo. Kufuneka ilingane kwaye ukhululekile ukuba ahlale phezu umlenze wakhe. Ukongeza, kufuneka zikhethwe ukuze ikwazi ukubonelela ukunceda nokuxhasa unyawo. Eyokuqala i parameter ibaluleke kakhulu kuba likwiphulo run stop nedolo amalungu umthwalo compressive. Shoes, ukuxhasa unyawo, amaqatha iza kubonelela ukhuselo nxamnye komsipha nobunzima. Esifana nesabo esebenzayo inxenye ngasemva intende akufuneki ngokugqithiseleyo ukuba uqweqwe. Oku kuphazamisa indlela eyiyo kwaye kwenyusa amathuba yokwenzakala kwaye evusa ukwanda kukuwohloka iinyembezi omzimba. Imisipha luqalisile izihlangu enjalo ngokulula oniwe. Musa ungabingeleli impilo ukuncipha.

ndlela isebenza

Ukuba ucela omnye umntu ukuba okanye hayi unako ukubaleka, basabela kungenzeka ukuba wothuka. Ekuqaleni, lo mbuzo akuthethi esingenakubangela naliphi na ubunzima. Kodwa lo lula ngokucacileyo kuphela, yaye zibaleke eqhelekileyo zendalo ngaphezu kwesihlandlo kwakhokelela ukwenzakala kwinkqubo musculoskeletal. Kuyimfuneko ukunikela ingqalelo imithetho elula kodwa ebalulekileyo. Kufuneka kukhunjulwe ukuba rhoqo ingqesho kunye necebo efanelekileyo - ukuba kubalulekile xa uthe wagqiba ukusebenzisa ukubaleka ukuncipha. Ingaba run elide kangakanani? Lo mbuzo kufuneka kusala kamva.

Kunye nokubaleka efanelekileyo ndlela umlenze kufuneka ungenakuxhomekeka isithende! Ngaphezulu, kufuneka kubekho ingxolo xa esenza run. Kungenjalo, oko kuthetha ukuba iinyawo imbaleki kaThixo ngokoqobo eyayikrolwe kwi lo mshini okanye indlela epakini, ukudala uxinezeleko kakhulu kwi omzimba. Xa ukubaleka uze ungalibali ukunceda yena ngezandla zakhe, ekufuneka ungagotywa kwi iingalo. Enye mthetho: landela umoya. Kufuneka siphefumle ngapha impumlo, kwimeko ukwandisa ngobunzulu ngokubaleka - ngokusebenzisa nesiqingatha-closed umlomo.

Xa ukuyenza?

Malunga elona xesha lifanelekileyo ukuze senze, kukho izimvo malunga baleka. Siye wayeqhuba izifundo ezahlukeneyo njengoko oko ixesha lemini kuhle ukubaleka ukunciphisa umzimba. Ngenxa yoko, ingongoma enye imbono malunga nokuba ixesha elithile kuchaphazela impumelelo yoqeqesho, akukho. Umntu othi kuphela ngokubaleka kusasa kakuhle ukunciphisa umzimba, umntu esimiyo phezu yokuba isiphumo egqibeleleyo ifunyanwa kwiiklasi ngokuhlwa. Wena uthi ngokuqinisekileyo omnye kuphela. Iiklasi akufunekile ukuba kwenziwe rhoqo - yeyona nto ibalulekileyo. Kwaye nje umele ukhethe enye into lula kumntu othile, kuxhomekeke iimpawu kumzimba, uhlobo lomsebenzi yengqesho. Nditsho wakhetha kweeklasi kusasa kungabangela luluvo oluthi lisekhona isuntswana phezulu air cleaner emizini kusasa.

Yintoni ukuba adle ngaphambi kokuba Amazing

Phambi eklasini, uyakwazi uvumele wena ukuba nje izimuncumuncu ukukhanya, ingakumbi xa loo nto umkhuba kusasa. Ukuya ukubaleka ungatyanga ayikho imfuneko yoko, kodwa ukutya ngokupheleleyo nayo ayivumelekanga apha. Ideal - isaladi yemifuno kwakunye iglasi yejusi. Ekupheleni uqeqesho uhlale nangoko phantsi etafileni kufuneka kungabi. Umda phakathi occupation zokutya kufuneka iyure ubuncinane enye. Kwelinye icala, naxa ukubaleka, yaye emva ngokuyimfuneko kufuneka usele amanzi amaninzi. Ngoxa ukwenza nawuphi na umsebenzi umzimba wakho kufuneka umqulu engaphezulu bolwelo. Inxalenye imveliso yamanzi xhopho emzimbeni, isetyenziswa iinkqubo kwemichiza ukuba aye kweli xesha ngamandla ngakumbi. Ngokulandela le mithetho elula umthande ebaleka ukuncipha. Ngokuqinisekileyo Iziphumo zoqeqesho ziya kuba HIV.

Indlela kuvuka umzimba?

Ukuze kusasa run ubusebenza kwaye usinike iziphumo ezinqwenelekayo, ngamanye amaxesha ime ukuya ekuqaleni uqeqesho kuvuka izihlunu kunye umzimba imvula ebandayo. Oku kuya kuwe qwa, kumgxotha ukozela, ukunika amandla wonke umzimba. Emva kokuba ukuzilolonga, kungakuhle ukuba ishawa efudumeleyo. Uya ziyekelele izihlunu zakho ze aphelise ukuphazamiseka emva umthambo. Ukuba kunokwenzeka, emva ukuzilolonga nzima kufuneka ibe elungileyo mabafudumeze ubuncinane 15-20 imizuzu kwi yokugquma. Xa inkqubo yoqeqesho izihlunu yande lactic acid. Yile - umenzi wobubi ze yimbonakalo intlungu ngosuku olulandelayo. Ubushushu ibalekisa yokugquma lactic acid zinomgutyulo kwaye ishenxisa mizwa ekhathazayo ngosuku olulandelayo emva kokuba uqeqesho.

isiphelo

Ngoko ke, eli nqaku lunikezelwa olu hlobo umthambo, ngathi ukubaleka ukunciphisa umzimba. ukuba ndabaleka Koda kube nini, ngokufuthi kangakanani, olunjani izicathulo ukuba akhethe, aqokele - konke ngazo kolu phononongo. Kufuneka kukhunjulwe ukuba kuphela imithambo rhoqo nako ukuphumeza result ethile. Ngoko ke, akukho nketho kufuneka kungabi.