Ukuhamba ngokukhawuleza okanye ukuqhuba? Sebenzisa umzulisi okanye usebenze kunye neendlela zepaki? Nguwuphi uqeqesho oluya kukhetha ukufezekisa umphumo omkhulu kwaye ulahlekelwe isisiseko ngexesha elifutshane? Abantu abaninzi bacinga ukuba kulula ukwenza ukuqeqeshwa kwe-cardio kunokuba kunye nezidumbulu, kodwa kukho izinto ezikhethekileyo apha. Makhe sicinge ngesicwangciso soqeqesho sokuhamba ukulahleka kwesisindo.
Ukuba udinga ukulahla iipounds ezongezelelweyo, ngoko umthwalo kunye nobude bokuhamba uqeqesho kuya kusebenza njani?
Ixesha elifanelekileyo kakhulu li-200 iminithi ngeveki yemithwalo ephantsi. Ngokutsho kophando lwezenzululwazi zaseMelika, abafazi abanomthwalo obunzima obambelela kulo mbuso, ngokuqhelekileyo balahlekelwa ngu-14% wesisindo somzimba. Kodwa ukuba unemizuzu engama-150, ukulahleka kwesisindo ngu-5% wesisindo somzimba.
Ukuze uzinzise ukulahleka kwesisindo ngokuqhelekileyo, kufuneka wenze ukuqeqeshwa kwe-cardio ubuncinane kathathu ngeveki. Ukuba akukho nto inokwenzeka yokubandakanya ukuqeqeshwa kwe-cardio, ngoko kunokwenzeka ukuba uye kwiiseshoni zeqela ezijoliswe ekugqibeleni iikhilogram ezingaphezu kweeyure, ezimele zenze okungenani imizuzu engama-40.
Xa uhamba, ngexesha loqeqesho lokulahleka kwesisindo, kufuneka usebenzise izandla zakho ukwandisa amandla okusebenzisa amandla ngama-20-30%. Kubalulekile ukulandela nokulandela ukutya, njengoko uqeqesho kunye nesondlo zihambelana ngokuthe ngqo kwaye kufuneka zifaneleke ngeenjongo.
Ngaphambi kokuba uqale ukusebenza, kufuneka udibanise nomqeqeshi.
Ukuba ukuqeqeshwa kwe-cardiovascular uchithe imizuzu engama-200 ngeveki, icebo loqeqesho liphunyezwe ngokufanelekileyo, njengoko kucetyiswayo, kwaye isisindo asipheli, sisiphi isizathu? Kubalulekile ukunyanzelisa ukusebenza kwe-cardio, ukwandisa isantya, ukubuyisela ukusebenza ngokufanayo kunye nexesha. Into ephambili ayiyikugqithisa, ukuqeqesha ii-1-2 ngeveki nomthwalo ophezulu ungathandeki, njengoko kunokukhokelela ekukhathaleni, kwaye ngenxa yoko umntu uphela ngokupheleleyo. Iimvavanyo zamandla nazo ziyimfuneko yokutshisa ubunzima obukhulu. Ukwandisa ubunzima besisipha, kuphucula imetabolism, i-fat is burning. Kubalulekile ukubeka iliso inani leekhalori ezisetyenzisiweyo, kuba inani leekhalori ezidliwayo kufuneka libe liphantsi kunezinto ezidliwe.
Uqeqesho luqala ngenyathelo eliqhelekileyo, eliya kuhamba ngokukhawuleza, kodwa aluqhubekiyo, malunga nemizuzu engama-25-30. Emva koko kuyimfuneko ukunciphisa isinyathelo kuze kube yilapho i-pulse ibuyiselwa. Ukuba ufuna ukugijima kwisitrato, khumbula ukuba kungcono kubaqalayo ukuqeqesha kwindawo yokuzivocavoca kunokuba ugijime kwindawo embi. Ukusebenza kwelizwe eliphambili kunobungozi, njengoko kunokwenzeka ukulimaza unyawo lwakho ngenxa yeendawo ezingekho phantsi. Kukho kwakhona kunokuvakalelwa okungahambi kakuhle kumqolo osezantsi nasemadolweni.
Ukuqeqeshwa ekuhambeni kwiimimemori.
Iimvumi zihluke (ellipse, stepper, treadmill, veloergometer), kufuneka ufumane ukuba ngubani osebenzayo kakhulu ekuqeqesheni. Ukukhethwa kwe simulator kuxhomekeke kwisantya kunye nobude bomsebenzi. Kodwa i-simulators efanelekileyo kakhulu yilabo abaphuhlisa isivinini esikhulu. Ukuhamba ngebhayisiki ayikwazi ukuqhuba isantya esikhulu, ngokungafani ne-tapread and stepper. Kungcono ukwenza ezinye iimimulator kwaye ungabandakanyeki ngexesha lonke. Ngeke kukhulise isantya, kwaye kuya kunceda ukuphepha ukunyuka kwamandla.
Ngaba ukuphumelela koqeqesho kuyenyuka xa i simulator ifakwe okanye ihamba ephakamileyo? Ngaba kunokwenzeka ukupompa izihlunu zethole?
Umthamo we simulator uya kwandisa umthwalo, kwaye ngokufanelekileyo ukusebenza. Kule meko, kufuneka uqaphelisise i-pulse. Ukuze ungalimazi iisifuba zethole, kufuneka ubeke unyawo ngokupheleleyo phezu komzila. Akusiyo yonke into enqwenelekayo ukuhamba ezinzwaneni zakho. Ukuba kukho ukuxhatshazwa kwimizimba yamathole emva kokusebenzisa, kuyimfuneko ukuyikhupha: faka inyawo kwisithende phambi kwayo nayiphi na indawo ephilileyo, inzwane ebusweni lomhlaba kwaye uqale ukuya eludongeni ngomlenze ochanekileyo. Ngokukhawuleza ukuba kukho ukuxhatshazwa, kufuneka ubambe umlenze wakho kule ndawo de ukushisa kuvela kwimisipha. Emva koko ugoba umlenze emadolweni uze ululaze i-Achilles. Lo msebenzi uya kunceda ukuphelisa ukuxhatshazwa kwimizimba yenkomo.
Ukusebenza kweCardio kungenziwa ngaphandle kwezemidlalo. Isinyathelo esisebenzayo sisilungelelanisi saqalayo. Emva kokuyiqonda, uya kuhamba lula. Ukuxuma ngentambo, iindlela ezithile kunye nezakhono ezifunekayo. Isetyenziswe ukwandisa umthwalo okanye ukuqhuba nokuhamba, okanye emva. Abaqeqeshi bangagxuma ngentambo yokunqumla imizuzu engama-30-40, abaqalisi baya kubhekiswa kwindlela yoku-3 imizuzu ngomzuzu omnye. Oko kuya kukwanela.
Ukuba akukho zixazululo zokugqithisa, akufanele ulahle i-cardio yonke into efanayo. Ziya kuba luncedo kwi-cardiovascular system. Okwaneleyo kuya kuba ngumsebenzi omnye okanye ezimbini ngeveki.
Inkqubo yoqeqesho yokuhamba ngokulahlekelwa isisindo kubaqalayo.
Abaqalayo baya kwanele 3-4 izifundo ngeveki kwimitha engama-45. Uqeqesho ekuhambeni lufanele luqale ngokufudumala, uze ufike kwisinyathelo esivamile, uze ube yinto enzulu. Kubalulekile ukuba usebenze ngezandla zakho, uqaphele ukuphefumla kwakho, okumele kube njalo. Ukubuyisela ukuphefumla, kuyimfuneko ukutshintshela kwindawo eqhelekileyo emva kwesinyathelo esinzulu, xa ukuphefumula kubuyiselwa, ungabuyela kwisinyathelo esinzulu. Ubungakanani bunokwandiswa ngoncedo lwamandla okanye i-cardiointervals. Ukuqeqeshwa ekuhambeni kunokuba ngumntu ngamnye okanye phantsi kolawulo lomqeqeshi, oya kunceda ukumelana neemithwalo kunye nexesha elifanelekileyo ngokufanelekileyo.