Ukuya ku-fitness, kufana nokwenziwa? Kodwa, nokho, ukholelwa ukuba ukusuka kulo mlambo we-sweat, uqhuma emehlweni kunye neengcamango "kufuneka uziphoqe" kuya kuba kuhle? Uphosakele! Akunakuphela kuphela ukungaqondi, kodwa iingxaki ezininzi ziza! Emva kwakho konke, ukunyaniseka kuyinzululwazi yinyani. Yaye inemithetho yayo eyintloko. Ewe, ukuba unethamsanqa kunye nomqeqeshi oza kukuzisa kwikhosi. Kwaye ukuba akunjalo? Nazi izicwangciso ezi-4 ezilula kumfazi oyinyaniso.
1. Khetha uqeqesho.
Into yokuqala okufuneka uyenze kwiqela lezempilo kukufumana ukuba zeziphi iindlela zokuqeqesha ezifanelekileyo ukuba unayo nayiphi na ingxaki zempilo. Cinga ngeendlela ezikhethiweyo.
Izifo zengculazi.
Usetyenziso: i- veloergometers kunye ne-backline, abaqeqeshi be-elliptical, nayiphi na imisebenzi emanzini nokubhukuda, sebenzisa "ibhayisikili" elele emhlane wakho, ekhuphuka kwizitepsi.
Inobungozi: nayiphina imithwalo yomthwalo, ukukhaba kungekhona kuphela kwisithintelo, kodwa ngokukhawuleka ngokukhawuleza (amanzi ahlukile). Kwaye oko kuthiwa "isigaba sokuhamba" xa kuqhutywe kunye nezinye izinto ezihambayo ziphela ngokuhamba komhlaba, oko kukuthi, umthwalo owongezelelweyo kwimifuno. Ngaphantsi kwesithintelo sesinyathelo se-aerobics, ukujikeleza, ukugijima nokugxuma, ukukhawula ibhola.
Kunokwenzeka: i- aqua-kunye ne-basic aerobics, iiklasi zeqela lamandla kwimodi ebenziwayo, ilula, idansa.
Osteoporosis.
Usetyenziso: uqeqesho lobunzima, luqinisa iinthambo zethambo.
Inobungozi: ukuhamba ngokukhawuleza, ukuphazamiseka kwemithwalo (ngokufana nemivilini ye-varicose).
Kunokwenzeka: i- yoga kunye nokwelula (kodwa ngokufanelekileyo, ngaphakathi kwintlitude engenabuhlungu, isalula kwiintlungu-umthwalo kwi-joint joint), i-aqua aerobics, i-pilates "emhlabathini", oku.
Ukugqithisa (njengomthetho, iimvini zonakaliswe kunye ne-osteoarthritis).
Uncedo: zonke "amanzi", abaqeqeshi be-elliptical, i-pilates, elula, ehamba.
Ukulimala: ukugijima, ukuxumla, ukuphuma kumanyathelo, oku kuthetha ukuthatha isinyathelo-aerobics, "isigaba sezindiza" (bona "Varicose").
Okunokwenzeka: ukudansa phantse ngaphandle kwekhefu ukusuka emzimbeni, umzimba uphawula, ingundoqo.
2. Sithwala umthwalo.
Yintoni okufanele ibe "uqeqesho" olufanelekileyo? Ukuya kwaye uzuze, kwaye ngaphandle kwemiphumo emibi.
Ngaphambi: unenjongo yeklabhu, ulindele phambili uvuyo (o, bangaphi abafazi abancinci baya kwiklabhu njengemfazwe yombutho!).
Ngexesha: kulula ukugcina ijubane, ukuba ufuna, unokukwazi ukukhawuleza, uzive ukhathala. Uvavanyo lwe "ukuthetha-kucula": yonke into iyahamba njengoko kufanelekile, ukuba unako ukuthetha, kodwa awukwazi ukucula kwakhona. (Ibhinqa elinobuchopho lingaxhamla kuphela!) Emva kwemizuzu engama-3 emva kokuphela kwendima enkulu, ngexesha "ukubetha" inqanaba lentliziyo alikho ngaphezu kwe-120 ngomzuzu.
Emva: ukwaneliseka. (Kodwa kwenzeke njalo: "Ukuncedisa, andinayo isandla, akukho nyawo ... Thatha, h?")
Kukho ezinye iimpawu apho kunokwenzeka khona ukugqiba umthwalo okwaneleyo ngexesha leeklasi.
Kubaqalayo kunye nokunciphisa. Ukuphefumula kunjalo, kodwa ngokukhawuleza, ukukhanya ngokukhawuleza kobuso kunye nokuthunga okungabalulekanga, ukuphunyezwa ngokucacileyo kwemithetho.
Ukuqhubela phambili. Umlinganiselo wesantya sokukhathala, ukuphefumula okuphambeneyo, ukudibanisa kwintsebenziswano ngexesha lokuzivocavoca, uvakalelo olubuhlungu.
Kwabo bafuna ukuzilimaza ngokwabo. Ukubuyiselwa ngokukhawuleza kobuso okanye ubuso obushushu kumthunzi we-cyanotic, unxantathu omhlophe ongenanto, ubunzima obunzima bokubambisana.
3. Gqiba, uphuze okanye ungaphuzi.
Ngamandla, umzimba unqumla ngokukhawuleza. Ufuna ukusela, kulungile ngexesha loqeqesho. Ukubala kulandelayo: malunga neelitha ezingama-0.5. umkhuhlane womlinganiselo wesigama seyure.
Ukuqeqeshwa kwe-aerobic asiyiphuzi, kodwa siphuza - siyancipha umlomo nomqala. Njengoko uSuvorov uthe, kunzima ukufundisa ... Kodwa ekupheleni "kokufundisa" isiselo kwimpilo. Bangaphi na? Silinganiswa ngaphambi nangemva kweseshoni, ukulahlekelwa kwandiswe ngu-1.3. Isiphumo kufuneka songezwe kwimihla ngemihla evamile kwaye siphuze kwiiyure ezili-12 ukuya ku-24. Ngendlela, e bushushu behlobo, yongeza enye iilitha ezingama-0.5.
Ubungakanani. Umzekelo, emva kokufundiswa kwe-tai-bo enye ye-ti-bo tutorial of good intensity ulahlekelwe malunga ne-700 g.Phinda nge-1.3 - yi-910 g. l amanzi. Ngomhla wale sifundo, izinga lakho liza kuba malunga ne-3.4 elitha lamanzi.
Umgangatho. Ubungcono bokunxiliswa kwamanzi amaminerali angabikho-carbonated nge-mineralizing ye-2 g / l. Kodwa kwanamanzi alula awananto. Naliphi i-lemonade, i-cola, okanye i-juice-down! Kuphela kungekhona ngexesha loqeqesho.
4. Yiya kuhlamba.
Into ephambili kwisiphi isiko kunye naluphi na ukuhlamba ofanayo kufana nomthwalo entliziyweni.
Intsomi eyingozi kunye neyona nto iqhelekileyo kukuba emva kokusebenza kanzima, ibhagi ibaluleke kakhulu. Kunoko! Emva koqeshiso olunzulu, ngaphezu koko kwaye ekupheleni kosuku lokusebenza, ngaphezu koko ekupheleni kweveki esebenzayo, - isitya kunye nekhaya. Ukuba iimisipha, iigaments kunye namajoyina zikhululiwe, kungcono ukudlulisela ibhafu kusasa, xa kuvela ukuvalelwa okubuhlungu. Ngendlela, kule meko, ukuhlukelelana kukuchaphazela kakhulu: ukushisa okushisa.
I-dose "ebhebha" ngokugqibeleleyo emva kokuqeqesha - 3-4 imizuzu emihlanu yeefowuni kunye nekhefu ezili-15.