Ukuqaqa ngentambo kulula. Kulula kunokuba ugibele ibhayisikili. Kwaye kumnandi. Kubuhlungu ukuba siyalibala malunga nobudala. Kwaye intambo yokudumla iyayinceda kakhulu!
Ukuhlamba ngentambo akukuvumeli ukuba udlale amakhilogremu angaphezulu, bahlakulele ukunyamezela, baqinise i-cardiovascular and respiratory system, baqeqesha imisipha yemilenze kunye neyeshumi ezininzi nezihlunu ezincinci. Ngokuphathelele ubunzima obuvuthayo, iiklasi kunye nentambo ekusebenzeni kufumana ibhayisekile, i-tennis kunye nokubhukuda. Umyinge oqhelekileyo olinganisa i-70 kg ngeyure usebenzise ama-calories angama-720 (ngejubane le-120-140 i-jumps ngomzuzu).
Intambo yokuqaqa iyisimulator eyisiqalo ifikeleleke kuwo wonke umntu nangaliphi na ixesha nakweyiphi na indawo. Nangona kunjalo, naphezu kokubonakala kubulula, lo mthwalo unzima kakhulu emzimbeni.
Izimpawu zokusetyenziswa
Xa uqala ukuqhuba, khetha ukhetho olude okanye uhamba ngokukhawuleza. Iiklasi ezineentambo ekuqaleni zibeka i-tempo ephakamileyo. Awukwazi ukwenza ngaphantsi kwama-72 rpm. Ngenxa yezinga eliphezulu lokuxuma, intliziyo yenqanaba landa ngokukhawuleza (intliziyo yenqanaba), kwaye imizuzu emithathu yokuqala umzimba usebenza kwi-anaerobic regime (oko kukuthi, nge-oxygen inability in the muscles). Esi sibonakaliso sifana nokusebenza ngesivinini esiphezulu. Emva kwemizuzu emithandathu yokugxuma, isidingo se-oksijeni kunye nokudla kwayo kulinganayo - umthwalo ulingana nokusebenza ngesivinini esiphezulu.
Ukongezelela, ukuphindaphinda kwamaxabiso kunyuse umsebenzi womsebenzi wezandla, eziphindwe ngamaxesha angaphezu kwama-30. Ngenxa yoko, ngokubonga ukuzula ngentambo, izinga lokulungelelaniswa kwenkqubo ye-cardiovasculars landa ngokukhawuleza kunamanye amazwe angayinikeli umzimba onzima.
Ukongezelela, intambo yokuqhayisa igalelo ekuphuhliseni amandla kunye nokunyamezela kwemisipha yemilenze. Ukugijima, ukuthelekisa, kukhuthaza ukuphuhliswa kwengcinezelo kuphela kwezi zihlunu.
Ngaphezu koko, lo mthwalo we-aerobic uthuthukisa ubumnandi kunye nokulungelelaniswa kwezinto ezihambayo, uvelisa izixhobo zembatho. Ngokuqhelekileyo, lo msebenzi uqeqesha ngokukhawuleza, kwaye ngokufanelekileyo, ezininzi iinkqubo zomzimba wethu, kwaye ngokubaluleke kakhulu - kunciphisa uxinzelelo, kuba xa uxuma uhlakulela ama-hormone yolonwabo.
Ngubani ongcono ukuba angagxumi
Ekubeni intambo yokunqumla ingqongqo, kukho imithintelo yokujongana nayo.
- Awukwazi ukuxhamla kwisisu esipheleleyo okanye ngexesha lokuhlaselwa kwe-migraine.
- Ukuchasana kokungxuma kukho izifo zentliziyo kunye nezinye izifo, apho ukwanda kwe-pulse okanye ingcinezelo ayimkelekanga.
- Akukho imfuneko ukubandakanya ukuxhuma kwintambo kulabo abaneengxaki ze-intervertebral cartilages okanye amajoyina, ekubeni ngexesha lokufika umntu ufumana umthwalo ongaphezu kwesisindo sakhe.
- Ngezizathu ezifanayo, abo abanesisindo esininzi kakhulu ngaphezu kwezinga le-MI kufuneka baqaphele. Njengomthetho, abantu abanjalo banokuphulwa komsebenzi wentliziyo kunye noxinzelelo olwandisiweyo kumalungu. Ngoko ke, ngaphambi kokuba uqale uqeqesho, kufuneka uxoxe nodokotela.
Ukuthabatha intambo yokunqumla, qwa lasela ububanzi. I-optimum yi-0.8-0.9 cm.
Ubude obufanelekileyo bentambo buchazwe ngolu hlobo lulandelayo: thatha iiphelo, kwaye phakathi ube nemilenze emibili. Gweba intambo ecaleni kwesiqu. Kule meko, izibambo kufuneka zibe ngezantsi okanye ngaphantsi kwezinga le-armpit. Ukuba intambo ide kakhulu, kuya kuba nzima ukulawula ukunyakaza, kunokubakho iingxaki ngeentlanzi ezimbini. Ukuba imfutshane, kufuneka ucinezele imilenze yakho yonke ixesha.
Code Dress
Ukwenza okusemgangathweni kwi-suit eqinile, ngoko kuya kubakho ukuphazamiseka okungaphantsi kokujikeleza okuqhubekayo-intambo ayiyi kuphazamiseka kwiingubo.
Qiniseka ukuba ugqoke ibhonti ekhethekileyo kwimidlalo, nokuba ngaba unesifuba esincinci nakubomi bemihla ngemihla awugqoki ibra.
Unokusebenzisa izibhantshi, okanye unako-ezinzicathulweni. Kwimeko yokuqala, ukhulula umlenze wakho ophantsi, ngelixa i-shin i-shin iya kuhlala ihleli. Ngakolunye uhlangothi, ama-sneakers ane-cushioning ekhuselekileyo ayakukhusela iminyango yomnweba xa ugoba kwiindawo ezinzima kakhulu, kwaye ukhusela iinyawo ekugqabeleni, ezinokuba zibuhlungu kakhulu.
Ukuqeqesha, ucoceko olusityebileyo, oluthambileyo lukhethwayo. Emva koko umthwalo wokutshitshiswa kwehla, kwaye ukuphinda kuba lula. I-parquet yebhola yebhola yebhayisiki, iingubo ezinobuncwane okanye i-carpeting (kodwa ayithethi kakhulu!) Ngaba uphelele oku.
Zingaphi iindiza?
Ukuyehla nge simimator enjalo kungaba yedwa uhlobo lwemithwalo ye-aerobic okanye uyancedisa abanye. Nangona kunjalo, njengawo nawuphi na umsebenzi wokusebenzisa i-aerobic, akunakunceda ukuqeqesha ngentambo kwimeko yecala. Isiphumo esihle sisigxina singaphunyezwa kuphela ngokucwangcisa ukusebenza kunye nokuqwalasela ngokucacileyo ishedyuli.
Ukuphuhlisa inkqubo ye-cardiovascular system, kufuneka usulele ubuncinane imizuzu eyi-15 ngeseshoni kwaye ubuncinane amaxesha amathathu ngeveki. Yaye ukuba umnqweno wakho kukunciphisa ubunzima, kufuneka udibanise ngexesha loqeqesho olungeyekiyo imizuzu engama-30.
Yintoni eyokuqala?
Xa uqeqesho ngendophi, umthwalo omkhulu uwela emaqabeni nasezintini. Ukuthintela ukulimala okunokwenzeka, yenza imisebenzi ekhethekileyo phambi kweseshoni kunye nokujikeleza kweenqama kunye neenyawo, usebenzise ukululaza iisifuba zethole kunye nama-Achilles tendons.
Ukuba awuzange wenze imidlalo ixesha elide, jog ngaphambi kokuba ugxume. Oku kuya kunceda ukulungiselela umzimba ukuba usebenze, ngokunyuka ukwandisa izinga lentliziyo kwaye kulula ukuhamba kwisigaba somsebenzi we-aerobic.
Qala ukuxhuma kunye neyona ncinane imvama ukufudumala izihlunu kwaye ugweme ukulimala. Emva koko, i-tempo inganyuswa.
Ungalokothi uhambe kuwo wonke unyawo, kuphela kwiminwe. Akukho mzekelo ukuba izithende zithinte umgangatho. Gcina de uzive ukhululekile. Ukuba ukuqhankqalaza kwakho kukunyanzelisa, ke gxuma uze ukhulume ngokukhululekile ngaphandle kokukhahlela. Khetha ithempo elincinci. Ukuze ulawule, unako ukubala intlawulo yenhliziyo ngemizuzwana engama-6 kwaye uyayiphinda ngo-10. Ukuchaneka kuya kuba (220 ubudala) x 0.6. Ukubuyisela ukuphefumula kunye ne-pulse, vimbela ukusebenza kwaye uhambe u-1-2 imizuzu.