Tsiba intambo ukunciphisa umzimba: ukuba utsibe njani? Isethi loqheliso

Wonke umntu uyazi ukuba akukho ezemidlalo kunzima kakhulu ukuba ukuncipha. Ingakumbi abo ukutya kakuhle. Asingabo bonke babe nethuba sisenza njalo, ukufaneleka, nokuqubha, njengomtyibilizi, kunye nezinye iintlobo umsebenzi ngokwasemzimbeni, inceda ukuncipha. Kulo mzekelo, uza ukunceda intambo elungileyo endala. Ngapha koko, le nto elula, leyo kuhlala usondele esandleni, uyakwazi kakhulu kunene. Kwihlabathi ezemidlalo, intambo ukutsiba zibizwa ngokuba "yokutsiba nzulu." Kweli nqaku, siza kukhangela ukuba yintoni intambo tsiba ukunciphisa umzimba, indlela ukutsiba kule isixhobo, apho elungile kangaka.

Ukusetyenziswa ezintanjeni

A impembelelo entle umzimba entanjeni kungaba okuninzi ukuthetha ngayo. Sikwathathela nengqalelo umbuzo ngokwemiqathango umzimba. Zingaphi iikhilogram njani kutsha ngokwenza lamba ngentambo?

Oku kubonakaliswa ukuba ukususela kwinqanaba Ngenxa zokusela calories umthambo nale iqokobhe elula ongekho ngaphantsi nokubaleka obukhulu okanye bequbha le gaqa. Ingcaciso-15 eliphakathi-olunzulu umsebenzi kwi intambo ivumela ukuba aqhumisele calories-30 ekhulwini ngaphezu enye kwiklasi yoga, aerobics, ukudanisa, kunye nezinye iintlobo ezifana yomsebenzi. Ngoko ke, abo bafuna ngokukhawuleza nangokulula ubunzima bomzimba, khetha utsiba intambo. Calorie yotshiswa ngale ndlela yimbi akukho ngaphezu ku ejimini xa imithwalo ngamandla. Ngelixa koqeqesho uyakwazi ukuchitha malunga 600 calories.

Enye inzuzo ngentambo kukuba iiklasi musani zifuna ixesha elininzi kunye nendawo. Iqokobhe efanayo kakhulu ngokulula ingqamana epokothweni yakho. Kunokuthatha iholide kulondolozo lwemihla ngemihla le fom, kwaye nkqu emsebenzini, ukuba abe nesibindi umzimba emva imisebenzi elide ungenzi nto.

Izimo

Ngelishwa, kukho ezinye Izimo behlinza. Asinto ezifanelekileyo kubantu abanengxaki amalungu abe buhlungu, kwakunye nabo benza utyando kwi kneecaps okanye intlala. Abantu abanjalo kufuneka ukhethe siwele.

Bekunzima kuxhuma intambo kwakhona contraindicated kwi abo zilwa abanengxaki migraine kunye nemithambo yegazi, kwakunye noxinzelelo intracranial.

Ke bona abo ubunzima lidlula 100 kg, kucetyiswa kuqala ukuba unciphise umzimba ngenxa kwezinye iindlela (ubuncinane-10 kg), kwaye badlule behlinza. Eyona nto kukuba ngenxa umzimba umzimba ufumana umthwalo ngokugqithiseleyo.

Olu hlobo exercises, kwakunye nokubaleka, akuvumelekanga ngokungqongqo ukuba ngaphantsi kweeyure ezimbini emva kwesidlo.

Ukukhetha kweqokobhe

Nayiphi ezifanelekileyo intambo ukuba ukuzilolonga olululo, oko fisa. Kodwa ke kubhetele ukuba iya kuhlangana ezi mfuno zilandelayo:

1. Ubude. Oku kuxhomekeke ekubeni ukukhula womdlali lowo. Mhlawumbi wonke umntu uyazi ukuba ukhethe njani olu khetho, kodwa Ndisakhumbula. Intambo agobe kwaye esehlisa ukuze kokuba irwece phantsi, kufuneka sijonge izinto kwinqanaba zowasingatha. Kufuneka malunga kwinqanaba esifubeni.
2. Ubukhulu bepali nganye kunye nobunzima. Intambo be ubukhulu ezahlukeneyo, leyo ixhomekeke ukulungiswa kunye material yenziwe kuzo. Kuyinto entle 7-10 mm projectile. Kubalulekile ukuba akuyi kuba nzima kakhulu (lighter intambo, uqeqesho nzima nolusebenzayo ngakumbi iya kuba).
3. izibambo bekhululekile. Olu khetho alukho ibalulekile njengoko ubude, kodwa abo uceba ukuthatha ixesha elide, kufuneka kuqwalaselwe kuyo. Izibambo kufuneka bekhululekile ukuba asuke ezandleni zakhe, andahexa xa vspoteyut.

Phela, ukuzilolonga jump intambo, esetyenziswa kwi gym, akukho izibambo. Endaweni yoko, ukuba ezinithiweyo amaqhina okanye wenze izandiso ezincinane.

Yiloo nto, ngoku uyazi ukuba iimfuno kufuneka ihlangabezane intambo tsiba ukunciphisa umzimba.

Indlela emfanekisweni: Uqeqesho

Ngokuqhelekileyo bonke nazo lo mba esikolweni, xa kufuneka ukuba uthathe imigaqo efanelekileyo. Kuba abo babengakwazi ukufunda esikolweni okanye nje balibale ukuba yenziwa njani, sikhumbula. Uqeqesho ukuba kube lula yaye fast, alabe libe kwizigaba ezintathu:

1. Into yokuqala kufuneka ufunde ukuba utsibe njani intambo ngaphandle. Kubalulekile ukuphuhlisa izakhono ukuba bahlukane ngeenzwane emgangathweni ezimbalwa cm. Ngoko kuyimfuneko ukuba athobele fast ngokukhawuleza - malunga 100 yesi ngomzuzu.
2. Isigaba sesibini - kufuneka bafunde uphendule synchronously kunye iintshinga iyaxhuma. Okokuqala Yenza oku elula iintshukumo ngesandla. Ukuze wenze oku ngesandla omnye athathwe zombini izibambo. imfuneko Jikelezisa ukuze intambo bhija mncinane kakhulu phantsi. Ngoku ungakwazi ukudibanisa lo msebenzi kunye kuxhuma, kodwa ukuthatha iqokobhe ngezandla zozibini de oko kuyimfuneko. Funda ukuba ukubetha intambo phantsi kumtwana lowo ngoko nangoka xa iinyawo zakhe it off.
3. Kuhleli kuphela ukudibanisa zonke izakhono bazama kwaye ihlolwe kwaye ukuya jump ngokupheleleyo. Ngoku intlabo yakho ebalulekileyo yemihla ngemihla ekulweni umzimba inokuba intambo tsiba ukunciphisa umzimba.

Indlela ukutsibela: i bokuqonda

Undoqo ukuze uphumelele kwi behlinza - indlela echanekileyo. Nabani na umfulathele ekuqaleni, ngenxa yoko baya kuba nako ukutsibela elide kufikelelwe isiphumo ezinqwenelekayo.

Ngoko ke, ethatha intambo ngenxa handle, kufuneka sigobe iingalo zakho, ezo acofiweyo emzimbeni. Ngesi sithuba ezingundoqo kufuneka ukuqala umsebenzi kunye projectile. Movement kufuneka uqalise ejikelezayo iibhrashi endaweni izandla. Iingalo namagxa kufuneka esisigxina, ngoko ke akuyi niphele, kwaye ungazuza ngesantya elungileyo.

Kokufika emva Jump kuyimfuneko ukuba bayeke pads, kunokuba phezu yonke yendawo yabo. Ngoko ke, kulo lonke uluhlu ukuchukumisa umhlaba iikawusi kuphela. Kubalulekile ukuba uhlala ngqo ngelixa utsiba.

Ekuqaleni, akukho mfuneko bangxame ukufikelela nesantya eliphezulu. Xa intshukumo lokuqala isingqisho evumela kuthi kwezi-. Ukubanjwa eqhele projectile, aniyi phawula indlela ngcembe uchola isantya kwaye kungekudala iza ukutsiba ngathi umsebenzi.

Indlela ukunciphisa umzimba ngoncedo intambo? Isethi loqheliso

Qala ukutsiba elwe emi imithwalo ezincinane. Iintsuku zokuqala - izifundo ezibini ngosuku imizuzu emihlanu. Ezi ntsuku zilandelayo - iiklasi ezimbini ngemizuzu ezisixhenxe, njalo-njalo. Emva kokuba isibini iiveki uya kukwazi ukufikelela iindlela imizuzu eli-15, yaye ke ukwandisa ixesha ukuzilolonga ukuya kwengama-30.

Kwabo bafuna ukunciphisa umzimba uqeqesho fast ngentambo kufuneka ibe ngakumbi. Kufuneka uqale isondela yemizuzu-15 kunye ngeveki ukwandisa ixesha labo ukuba imizuzu engama-40. Kodwa kulo mzekelo uze uliphulaphule umzimba wakho, ngoko ke yimfe. Musa ukulibala ukuba impilo ngaphezu kwabo bonke! Ngexesha le ndlela wokuqala yaye kufuneka bathathe ikhefu imizuzwana 30-60.

imisebenzi emininzi

Ukuze ukunciphisa ngempumelelo ubunzima babuye lamba obungabangeli mdla amava ngakumbi umdla, unako ziyahluka kubo. Le theyibhile ingezantsi ezihlangeneyo uqeqesho ukhetho kwi Example indlela yemizuzu engama-30. Ukuba wenza imizuzu eli-15, wonqanyulwa nje kwisigaba ngasinye kabini, ukuba 10 - izihlandlo ezithathu, njalo-njalo.

Ukuba akukwazi ukwenza nokuxhuma kunye nokubaleka eyenziwe ngenxa yokunqongophala kwendawo, unako kuyimisela kweenyawo utshintsho. Kwaye njengoko eyenye ukutsiba ngapha nangapha uyakwazi ukwenza intshukumo kuphela phambili kwaye umva.

5 imizuzu yokugqibela ziyafuneka ukuze kuncitshiswe izinga wolayisho wenze nse elirhabaxa. Emva kokwenza iimfuno lunzima ukuphumla ukuba imizuzu emi-5.

Musa ukusondela ukoyisa le program, kuba inzima kakhulu kwaye ifuna oluthile. Kodwa ukuba uyawenza ubuchule bakho, wena ngokuqinisekileyo uya uwuthumele.

Xa ukuphatha ukunciphisa umzimba ngoncedo intambo, kunokwenzeka ukunciphisa ixesha uqeqesho imizuzu eli-10-15. Le ntlawulo iya kusoloko ngeenzwane zethu lwesenzi ochwayithileyo. Ngakumbi luncedo ukuba babasukele intambo abo yokuphila ubukhulu becala amavila.

Intambo nehlakani

Abenzi bemeko- ngeentsontelo kuqala kumangaliswa gqitha xa babesazi ukuba amaqokobhe mihla nga kilojoules kunye iigrem namanqatha kutshiswa ngexesha ukuzilolonga, kwakunye ixesha le ndlela, kwaye inani galo. Lo mbuzo nokuchaneka kwezi mitha uvuliwe, Noko ke, kuthiwa reviews, ngabakufundileyo basondele yokwenene, ingakumbi ukuba iqokobhe yenziwa bendibakhusela umenzi. Intambo yokutsiba nehlakani ilungele kwabo uyabhoreka emfanekisweni nje kwaye ufuna abangaboniyo esweni impumelelo yabo.

isiphelo

Ngoko ke, siza ukufumene oko intambo tsiba ukunciphisa umzimba, indlela ukutsiba kuyo, ukukhetha noko enye kufuneka sinikele ingqalelo ngayo.

Olu hlobo lwemfundo emzimbeni yeyona Cardio elihle, iphuhlisa imilenze, inceda aqhumisele ngamanqatha ngokukhawuleza. Yiyo loo nto ithandwa kakhulu phakathi midlalo, kuquka manqindi. lover Omkhulu ndikhuthaze intambo yaba Muhammad Ali. On imiboniso bakhe watsiba 15 iiseti yemizuzu-3 phakathi leyo waphumla nje umzuzu. Xa manqindi efanayo yazenzela izinga eliphezulu kakhulu - 220 yesi ngomzuzu. Ukutsiba intambo, zingcakacile akangomntu ezaziwayo-kakuhle, kwaye ngokulula ukwenza okufanayo.

The main point kulo naluphi na uqeqesho - kolawulo ngemeko yabo, kwaye kule meko kubaluleke ngokukhethekileyo, njengoko umthwalo enkulu emzimbeni uxhumayo ngentambo. Babanike angcangcazele wonke umzimba ayilalise opredelnie Stresa. Ngoko ke, ukuze kujongwane nazo ukuba enengqondo ngenyameko.