Yintoni esheshayo itshisa amafutha kwaye ibuyisele ithowuni ye-muscle? Ukubhukuda kuncedo ekulahlekeleni ubunzima kwidama kunye nolwandle? Ukubhukuda nokusebenza kuchaphazela njani umzimba? Sasizidibanisa ngokukhawuleza le mibuzo kwaye sazisasazela iimpendulo kwieshedyuli. Masiqale iqhawe lethu.
Ukubhukuda ekulahlekeni kwesisindo
Ukubhukuda ngumxube wamandla kunye nokuzilolonga kwe-aerobic. Ukulayisha okukhulu kwe-cardio. Kubonakala ngathi ukulahlekelwa ubunzima ngokubhukuda kulula, kodwa kunjalo? Enyanisweni, akukho. Iimidlalo zamanzi zihlakulela ukunyamezela komzimba kunokukhuthaza ukulahleka kwesisindo. Ngoku abathandi bokubhukuda baya kuthi siphutha. Masiqonde.
Ubunzima bomzimba wethu ngamanzi. Sichasa kuphela ubuninzi bamanzi, oko kuthetha ukuba umthwalo unciphisa kathathu. Umntu oqhelekileyo akanakukwazi ukulahlekelwa isisindo kuwo onke, kuba engayenzi inkqubo ekhethekileyo yokubhukuda ukulahleka kwesisindo, efundiswa ngabaqeqeshi abanamava kumaziko ezempilo, ukukhetha isethi ethile yamanzi okuqhuba umthengi ngamnye.
Masikhumbule indlela abaninzi abantu abadada ngayo - mhlawumbi ngefrog okanye inja-njengaye. Uyazi ukuba kutheni? Kulula ngale ndlela. Ukuhambisa isisindo kumgangatho omncinci, kufuneka uphelele ngokubhukuda kunye ne-brace kunye ne-butterfly, kwaye oku kunokwenziwa kuphela ngomqeqeshi. Ewe, kwaye kuthatha ixesha elininzi. Kwaye, nangona kunjalo, ukubhukuda kunemiphumo emihle kwiimeko eziqhelekileyo zomzimba kwaye kubalulekile kubantu abaneengxaki zezixhobo zokusebenza ze-osteoarticular. Ukongezelela, yakha i-posture enhle, izandla eziqinileyo kunye neesilwane ezipompozwe ukuba uqhuba ngokufanelekileyo ukuhamba kunye neenyawo zakho.
Yintoni ebhetele: ukubhukuda elwandle okanye echibini lokulahlekelwa kwesisindo?
Indlela nganye ilungile ngendlela yayo. Kulamanzi uhlolwe kwaye uqeqeshwe ngumqeqeshi oqinisekisiweyo, okwandisa umphumo wokubhukuda ukulahleka kwesisindo. Ulandela ngokucacileyo inkqubela yakho, uyazi umgama ohambahambayo, ufunde kwiimpazamo. Ikhefu yindlela efanelekileyo kubaqalayo abangayazi ubuchule beendlela kunye nokuphefumla.
Kodwa akukho nto iya kutshintsha indawo yolwandle, kwaye isizathu salo silula - ukubunjwa kwamanzi. Ngokuphambene nokuchlorwa kwi-echibini, amanzi olwandle ngumphilisa wezilwanyana zonke. Akumangalisi ukuba izakhiwo ezininzi kakhulu zokuphucula impilo zisekunxweme. Nokuba iibhafu zomoya zikhusela umkhuhlane, zihlala ziphilisa ukunyuka. Amaminerali angenela kwesikhumba kwaye ngamanye amaxesha ukwanda ukuchasana nezifo. Dlulisa iingxaki ngamalungu, uphefumle impumlo ngamanzi olwandle ukuya kuma-99% unyanga i-sinusitis.
Ekubeni, ukubhukuda elwandle ukulahleka kwesisindo kusebenza ngakumbi kunene echibini. Ekubeni unqanda ukuhamba kwamanzi noxinano. Kwaye kunjalo, awuyi kuhlawuleka ngokukhawuleza kwimilinganiselo ukuba awuzange uhloniphe ubuchule obufanelekileyo kwigumbi. Nantsi ingxaki.
Inyaniso encinci: kunzima ukugibela ukulwa nomswakama kumda we-buoys kunye nommandla omanzi ovulekileyo. Ngaselunxwemeni, ngokuchaseneyo, kumsundu. Yonke ityala ligunya elinamandla lomoya ophantsi, elikuphonsa elunxwemeni lolwandle oluphezulu. Ngoko ke, yonke imizuzwana yemizuzwana kufuneka ulwabalale kunye nemvelo engenakuqhutywa.
Indlela yokubhukuda ukulahleka kwesisindo esiphumelelayo?
I-bob elula imizuzu eyi-10 ayisayi kulahla iekhalori zakho. Ubuninzi obuya kuwufeza ngu-330 kcal ngeyure (!). Khumbula umfanekiso weselwandle sasehlotyeni: abakhenkethi balele entlabathi baze baqhube elwandle. Abemi abakwaziyo kwiidolophu kwigama elwandle batyelela uphawu.
Imisipha yomzimba inomsebenzi oyimangaliso - ayitshisa amanqatha, xa i-heart beat (pulse) ifinyelela kuma-130-150 ngomzuzu. Kule ngongoma ukuba i-fat total burning in "ebusika" isisu seqala. Kuyamangalisa, kodwa ekuqinisekiseni ukuhamba kweyure, umntu ulahlekelwa kwiikhalori ezi-1200-1300! Ukufezekisa le miphumo, kufuneka uvelise ngokucacileyo emanzini, ngokukhawuleza umgama wokubhukuda nokukhawuleza. Masiwuthise ipilisi: ngeveki inkqubela yakho iya kuphinda ibe kathathu.
Inani leekhalori livutha lixhomekeke kwisantya, isitayela sokubhukuda kunye nobunzima bomzimba. Iimisipha ezingaphezulu ziphefumuliswa, ngakumbi "zidla" amanqatha.
Iingcebiso: indlela yokubhukuda ukuze unciphise umzimba
Ngasentla sathi iyure yokunyakaza okusebenzayo emanzini kutshabalalisa ezininzi iikhalori. Kodwa luhlobo luni lomntu, ngaphandle kobuchwephesha, onokumelana nemizuzu engama-60 yokukhululeka? Ngoko musa ukuziphoqa kwaye uzame ukubeka irekhodi lakho ngokukhawuleza. Nangona kunjalo, oku kukhuthaza kakhulu. Qala imizuzu emi-5-10 kwiimpawu ezahlukeneyo, kodwa ngamandla angaphezu kweentlobo.
Ngaphambi kokushukuma, yenza ufudumala olwandle. Emva koko, malunga nemizuzu emi-2-3, phawula ngokuzithelekileyo, udibanise ubuchule kunye nokufudumala amajoyina. Ukuqhubela phambili kubandakanya isivinini esiphezulu kunye ne-paddle, njengokungathi ugqithisa ukunqoba kwiMidlalo yeOlimpiki ukulahlekelwa amandla okanye ukungasebenzi ngokuphefumla. Kwakhona, uye kwisitayela sokuzola, okanye ungcono ulale emhlane wakho kwaye ushukume ngokukhawuleza.
Uphumlile? Siphinde siphendule esiswini kwaye silungise ubungqina bokubhukuda, ukutshintsha indlela yokubhukuda. Ngokufanelekileyo, kufuneka ufunde ukubhukuda nge-crawl ne-butterfly.
Musa ukulibala imithetho yokuziphatha emanzini. Musa ukubhukuda ukuze uhlambele, kodwa uqeqesha ngaselunxwemeni, apho ungayi kumazantsi, kodwa ukuba uphazamisa, amanzi akafihla isithsaba. Ngeenkampu ezingaqhelekanga, iindawo zokuphefumula kunye neentlobo ze-intercostal ziyakwenzeka. Lo mngcipheko omkhulu ekujuleni, okuphelela kwisiphumo esibulalayo.
Ngokufutshane malunga nokusebenza
Yintoni engcono: ukugijima okanye ukubhukuda ukulahlekelwa kwesisindo? Ngokukodwa, akunakwenzeka ukuba ungabikho mdlali, ukuba ubuchule obuchanekileyo buyabonakala kuzo zombini iimeko. Kodwa ukugijima kwinqanaba eliqhelekileyo lithwala umzimba wonke, kwaye iziphumo zokulahleka kwesisindo zibonakala emva kokuqeqesha okwesithathu. Lo mdlalo ongezantsi, awufuneki izakhono ezizodwa kunye nokuqeqeshwa ngokomzimba. Iinkcukacha malunga nokusebenza kokulahlekelwa kwesisindo esifundwe apha .