Ugijima: ingxelo ezilahlekileyo ubunzima. Indlela ukunciphisa umzimba kwi treadmill?

Ukubaleka yenye imidlalo ezo ifumaneke lula umntu. Yeyona umthwalo apha emilenzeni kuphela. Nangona esebenzayo, oko kubandakanya zonke izihlunu babantu, iphucula kwegazi, ezisa ioksijini zonke iiseli zomzimba. Running akukho nto etsala wonke ukunciphisa umzimba, kuba yenye yeendlela ambalwa musa ukuba naziphi na iindleko zemali. Ukuba awunalo ixesha lokuqhuba kwibala okanye epakini, oko kuya kunceda treadmill. Izimvo zabantu ezilahlekileyo ubunzima ukuqinisekisa ukuba izenzo kumbuzo - umsebenzi esisiseko ngokutsha umzimba.

Types of racetracks

Treadmills iza ngeendlela ezimbini. Kuyinto izixhobo kunye zombane. Yeyiphi eyona ilungileyo obuqinileyo naabo ababathandayo ukunciphisa umzimba? Ukuphononongwa, nobubi ekuziqondeni ngcono njani oku kuya kuba-inventri ebizayo ethengiweyo. Kufuneka kwakhona ukuqonda iintlobo iindlela kunye ukuqonda Umgaqo zawo zokusebenza. Ilinen isixhobo ngoomatshini iqhutywa nge iinzame uyimbaleki. I zombane lihamba Indlela Ilaphu motor eyakhelwe-ngaphakathi. Izinto eziluncedo kwezixhobo mechanical kukungabikho kombane kunye yokuzimela geqe womnatha. Kwaye ke into efanayo treadmills zombane kunganxulunyaniswa iintsilelo.

Ngaphantsi track mechanical omnye - umthwalo omkhulu phezu amalungu zeenyawo ngexesha ekuqaleni kunye yokunyusa web. isixhobo Electrical kunye nekhompyutha eyakhelwe-ngaphakathi evumela ukuba utshintshe engile kwilaphu ngexesha ngokubaleka, kwaye sebenzisa i program, simulating intshukumo phezu ezimbi, ngokuzimeleyo ukutshintsha nesantya komhlaba.

Weight Loss - inkqubo bokuphila

Body Fat abantu - hayi bona abanye, njengomthombo wamandla (calories) zigciniwe. Xa usebenzisa le isitokhwe, phantsi kwemiqathango ethile, isetyenziswa yi ngumzimba. Kakade isikolo eziphilayo eyaziwa kakuhle ukuba umthombo wamandla abantu na iswekile. Oku, ukunqongophala wenziwa glycogen agcinwe ngokwaneleyo eziseleni esibindini. Nangona ukubaleka, ichithe iimali ezinkulu yamandla, nakwimithombo glucose kunye glycogen. Umzimba uqalisa ukusebenzisa amafutha egazi. Fumana ulwazi oluneenkcukacha kwimithombo ezikhethekileyo. Unokufunda malunga nokuba kunokwenzeka ukuba umzimba reviews treadmill. Calorie musa nje shwaka, umzimba kufuneka lokusebenzisa kubo motion. Ngoko ke thetha kunye ambulensi nabayaleli fitness kunye nezinye iingcali.

iimeko ezithile ukuze lisebenze ngokufanelekileyo

Eyona nto zexabiso kugqatso ilahleko ubunzima - its Cardio. Kakade ke, Kuyinto ngenxa yokwanda entliziyweni kwireyithi Kuvela calorie. Noko ke, asingabo bonke elula kangaka. Umntu abangaqeqeshelwanga ngeke nje sithathe kwaye uqale esebenzayo. Okokuqala kufuneka ukujongana ubume, kodwa kunoko, kunye rhoqo iphezulu (SPE) apho, ngokuxhomekeka kubudala, i isixa ezingazinzanga. Ifomula, elaziwa emhlabeni kuba ukubala MPP imi ngolu hlobo lulandelayo:

MPP = 220 - "ubudala womntu". Umzekelo, ukuba uneminyaka engama-37, le MPP = 220 - 37 = 183 ibetha ngomzuzu.

Ukuqalisa inkqubo ukutshisa ngokukhawuleza lweekhalori kuyimfuneko ukugcina ubume kwi uluhlu 70-80% of MPP kangangemizuzu elishumi elinesihlanu umthwalo. Ngaba kunokwenzeka ukuba unciphise umzimba usebenzisa obuqinileyo naabo ababathandayo, kungaphumi complex lwezibalo ukubalisa? Ewe. Kodwa kwakhona kufuneka phantsi nemithambo yegazi zobundlobongela eya kukhokelela ndamelwa yintliziyo, mhlawumbi kude kuse ekufeni ngokungenankathalo. Kukho iimeko, kunye nemfuneko ukuthobela kubo: ixesha umthwalo kufuneka ingadluli imizuzu engama-60, yaye ukubetha - hayi ngaphezulu kwe-80% ye-MPP.

Izinga Heart monitor - inomsebenzi ebalulekileyo

Xa ukhetha treadmill kukuyihlawula ingqalelo ebusweni esweni izinga intliziyo. Enkosi kuye, uyakwazi iliso uVuyo yabo. Ukuba umatshini hhayi ifakwe njengendlela yokulinganisa izinga intliziyo, akukho mfuneko ukuba ucaphuke. Kuba abantu uyazibuza ukuba ukunciphisa indlela ubunzima phezu treadmill kwimarike ukuba ilungiswe ngohlobo iiyure kulawulo kude ngesandla. Kwakhona wanikela singangumzekelo zinxibe ngomnwe wakho. Izinto eziluncedo ze-external izinga intliziyo monitor lungabandakanya ukukwazi ukufaka alarms xa edlula MPP zisembundwini wawo. Ithuba esweni rhoqo ubume iya nokudlulisela ulwazi kwikhompyutha subsequent ingcali khowudi yasiwa kumbhalo kwimeko iintlungu entliziyweni emva ngokubaleka.

On kakhulu ngamandla

Igama elithi "uhlanga" kumele ukuqondwa nawuphi na umsebenzi ngokwasemzimbeni, nto leyo ukunyusa izinga intliziyo. Beginners ziye ukubetha kwi-80% ye-MPP iya kuba yanele ukubaleka ngenxa ngomzuzu omnye, xa engekho ngaphantsi. Ukuba umthwalo ngokugqithisileyo izihlunu bangaqeqeshwanga emilenzeni, imiphunga kunye wesibindi, nto leyo eya kuba ngokupheleleyo "okunoneleyo" yi ukuguquka ngokukhawuleza glycogen ukuba glucose, njengomtyibilizi, uya kugqiba ukudana umntu.

Kufuneka kokuqwalaselwa emibi umbuzo wokuba ingaba kunokwenzeka ukuba ukunciphisa umzimba, ukubandakanyeka phezu treadmill. Ukuphonononga Ndithi ukuba umphumo idla positive. Kodwa ke kuqala kufuneka ufunde ukuhamba nkqi kulo mshini. An umzimba abangaqeqeshelwanga lula ndikuchithachithe ubume enxebeni oyifunayo. Ekugqibeleni, emva kokuba eqhele umthwalo, kunokwenzeka ngexesha uhambe ngokukhawuleza ukutshintsha engile ngokuphatha le treadmill. Njengoko habituation umzimba, ungadibanisa imizuzu 2-3 emane ukuzila. Ukusuka oku kufuneka uqale. Kwaye ngoko kuphela kuyocelwa run ngokupheleleyo.

Shoes, sinxibise noqeqesho

Ngexesha nentlobo ukunciphisa umzimba, unako ukumelana ingxaki ukubila ngokugqithiseleyo. Idala ukungakhululeki, akunamsebenzi nokuba yintoni na kusetyenziswa treadmill. Ukuphonononga ezilahlekileyo amadoda ubunzima kunye nabafazi kule nkalo, nobunye. yangaphantsi Lokulinganisa yeyona esingcono. Ukuba akunjalo, kufuneka ujonge T-shirt kunye ibhulukhwe ezincinane. abangenazimpahla zifudumeleyo, kuquka isuti ezemidlalo, sebenzisa iingcali musa singacebisi. Fever sibi impilo. Shoes ngokwemo iiteki kakhulu ezifanelekileyo njengomtyibilizi. Ukuthintela calluses kwi iinyawo kufuneka uqiniseke ukuba banxibe iikawusi ngeenyawo. Kungabi okungahambi itawuli, nto leyo esosula umbilo ngokwayo ngoxa ibaleka. Ekugqityweni uqeqesho nakanjani kuyimfuneko ukuhamba imizuzu embalwa akukho linyathelo msinya endleleni web, ngokuthe ngcembe ukunciphisa izinga intliziyo.

Amanzi eklasini

Iinzuzo ezingezo-nezihlwahlwazayo amanzi kubhaliweyo kakhulu ngamanqaku kwaye bebonke nomthamo ulwazi kuyimfuneko lomvuzo ingqalelo amathathu amanqaku. Okokuqala, amanzi ibalekisa ukutya, nto leyo xa ibaleka yokutshintsha iiseli ngenqatha amandla. Okwesibini, ulwelo kunciphisa iqondo lobushushu emzimbeni, nto leyo eyandisa kancinane ngenxa Njengokungeniswa eveliswe emzimbeni ngexesha umthambo. Okwesithathu, amanzi ohlamba iindonga ungatyanga, blunting indlala. Ngoxa ukubaleka, umzimba bayaboniswa bachazelwe kangangoko yothuse yaye abazange nangoko isigqibo emzimbeni. Qala ukusela ndandirhabula ezincinane ulwelo kufuneka msinyane nje usebenzise i treadmill. Ukuphonononga ezilahlekileyo ubunzima ziqulathe izindululo yokuba ukuba akukho umnqweno usele amanzi eArabha, unganciphisa nesinqumka yelamuni ibe isikhongozeli, enikela incasa ulwelo. Imeko ephambili - ayithethi ukusebenzisa iswekile, leyo ngokukhawuleza ukunika umzimba ukuba glucose.

Ukutya phambi nasemva uqeqesho kwi treadmill

Ukuba sithetha kwehle ubunzima kwi treadmill, ephuphumayo esiswini ukutya ukulibala. Loo nto ayithethi ukuba nkqu athathe nokutya oku. Kunokwenzeka kwaye kukho imfuneko, kodwa oku kufanele kwenziwe ubuncinane enye iyure phambi uqeqesho Emva kweeyure ezimbini yayo kokugqitywa. Ngaphambi kokuba ukutya kufuneka abe zizityebi carbohydrate kumnika amandla iqala. Kodwa emva emi ezinqinileyo ukutya protein. Iprothini otyiwa kubalulekile. Kwinkqubo kwamafutha elivuthayo kwiinkqubo umzimba amandla kunye noovimba protein, apho wamkela izihlunu. Kufuneka rhoqo emva ukusebenzisa makasizalise ezi izinto emzimbeni ukugcina ubunzima kwezihlunu kwaye ubunzima bomzimba phezu treadmill. Ukuphonononga ukubuyiselwa eseleyo iiprothini emzimbeni bavame babephikisana. Ngamnye uthatha isigqibo sakhe isekelwe koko msebenzi - ukwehlisa umzimba jikelele okanye amafutha nje.

Running nokubi imikhwa

Kubantu abaninzi oku isisifundo obuhlungu. Ndingathanda ukuba kwiqela labadlali ngexesha elinye, nangomsi, ubatshise utywala. Kwaye ukuba icuba ukucola kuphela phantsi kwegazi, ukunciphisa isiqulatho ioksijini egazini kwaye yehlise ubungakanani bokukhanya, yonke into kakhulu utywala kakhulu. Phambi kokuba uqale ukwenza, kufuneka wenze isigqibo ngokuba wena, "Yintoni eyona nto ibalulekileyo? Utywala okanye treadmill? "Iimpendulo ezilahlekileyo ubunzima ingqina ukuba ngokuyintloko utywala imenza nethe, siphelise ngelize zonke iiklasi ingqalelo kwezemidlalo. Ukuselwa kotywala kwi khosi ukutya, nto leyo lokuposa. Ngamanye amaxesha akukho nto iluncedo kakhulu, ezinomthamo aphezulu amafutha kunye carbohydrate. Umntu ngamnye isigqibo oko yinto ephambili kuye.