Ixesha lokutshintsha ama-sneakers
Izitya zakho zibukeka zikhulu, kodwa zibukeka zikhohlisa. Uyazi njani ukuba ixesha lokuthenga ididi entsha? Okokuqala, rhoqo ukuhlola i-sole, ingakumbi inxalenye yayo yesithende. Lo mmandla uphawuleza ngokukhawuleza kwaye uyisalathisi esihle sesidingo sokutshintsha izitya. Ukulahlekelwa kwe-elasticity kunye nokuhamba ngokulula, iinkozo ezingalindelekanga kunye nokuxubha, iintlungu ezinyaweni zenza ukuba kucace ukuba lixesha lokunyamekela izicathulo ezintsha. Iimodeli zemidlalo zanamhlanje zibalwe kumyinge wama-500-800 km. Ngoko ke, ukuba usuku uwela umgama weekhilomitha ezingama-5, ngoko uya kuba neleyo ngokwaneleyo kwiinyanga ezintandathu.
Ngaba ndifuna izidakamizwa zamathambo?
Ngaba ujwayele ukufaka ama-orthopedic insoles kuyo naziphi na izicathulo zakho ukuze uxhase umgca wonyawo ngeenyawo ezinqatyisiweyo okanye ulungise umvuzo? Kukholelwa ukuba ngale ndlela ungakuphepha ukulimala. Ngoku kutshanje, izazinzulu zaseBrithani ziye zazimisela ukuba izixhasi ze-instep azizange zithintele umgangatho wezicathulo ezisebenzayo kwaye zizisebenzise ngexesha lokugijima akudingekile. Ulibale i-elevator ne-escalator! Ngoxa uhamba ngeenyawo, utshisa ubuncinane iikhalori ezili-10 ngomzuzu, kwaye xa uhla-5 kcal. Imizuzu engama-4 ngosuku kunye nangaphantsi - kwaye inyanga ungayinciphisa umphumo weebhalethi ze-20.
Unomzimba obuthathaka
Isizathu sokukhathala kwemisipha kunye nentlungu ngexesha loqeqesho oluqinileyo kukuhlanganiswa kwemveliso yokubola, kunye nokukhutshwa kwamandla. Kodwa kwavela ukuba emzimbeni wesibhambane awakhiwa ngaphantsi kweyindoda, ngoko ke ukuxiliswa kwethu kwemvelo kuyahluke ngakumbi. Yingakho sinobuchule kwaye sinokuqeqesha ixesha elide. Kukho ubuthathaka obuthathaka!
Ukuhamba ngokukhawuleza
Xa ucebise ukuba uhambe uhambo lokuqeqesha i-cardiovascular system kunye / okanye ukutshisa iikhalori, ngoko bathetha ukuhamba ngokukhawuleza. Oku kuthetha ukuba kufuneka uhambe ngesantya se-5-7 km / h, okanye ama-90-120 amanyathelo ngomzuzu. Kodwa ekubeni kungenakwenzeka ukugqiba izinga lokuhamba ngaphandle kwe-speedometer okanye i-pedometer, sebenzisa ezinye iindlela.
Konke-kwindalo!
Uhlobo lwasehlobo luxhalabisa: kwenzeke kwisitalato. Xa uqeqesho emoyeni omtsha, iikhalori zitshisa i-12% ngaphezu kweendonga ezine. Ukongezelela, ukuqhuba okunjalo kusenza sibe nolonwabo ngakumbi - baphakamisa izinga le-hormone serotonin. Oku kuqinisekiswa zifundo zesiNgesi, ngokubhekiselele kuloo bantu abakhetha indawo evulekilekileyo, abavumi kakhulu ukuxinezeleka. Ungesabi ngentsasa yokusa. Ngoqeqesho olunzulu kwisitrato, awunanto ebanda.
Iinjongo ezingento
Abanye abesifazana ngexesha lokunyuka kwe-aerobics bembatha i-cuffs-ukulinganisa emaqotsheni, benethemba, ngoko, kunokuba bahlakulele amandla emisipha. Nangona kunjalo, uphando lubonisa ukuba le ngcamango engento. Xa elinye iqela lezifundo liphakanyisiwe ukuba lixhomekeke kwi-0.5-1.5 kg ngeeveki kunye neveki, kwaye elinye iqela ngaphandle, kwavela ukuba lo mva waphumelela kwiziphumo ezingaphezulu. Kubonakala ukuba, kwimeko yokwandisa amandla emisipha, indima yokumisela ayidlala ngokunyamezela, kodwa ngejubane lemisebenzi. Kucacile ukuba sihamba ngokukhawuleza.
Akukho nto ikhohliwe
Ukuba uye wathanda imidlalo nangona ixesha elide, uthi, ebuntwaneni obukude, ngoko kulula kakhulu kuwe kunokuba usandula ukubandakanyeka kwimisebenzi kwaye uphumelele kwiziphumo. Isizathu kukuba umzimba "ukhumbula" ifomu yangaphambili kwaye uyakwazi ukuyibuyisela.