Indlela yokusebenza ngokufanelekileyo ukuze unciphise umzimba?
Umzimba kufuneka usetyenziswe ukuqhuba, njengenkqubo eqhelekileyo yemihla ngemihla. Kule nto, kufuneka usebenze ukuhamba, ubuncinane amaxesha amane ngeveki, kodwa kulunge ukuba uqhuba yonke imihla. Ngaphambi kokuba ugijime, kufuneka ufudumise imisipha yakho ngokwenza i-gymnastics okanye uqale ngokuhamba.
Ukuphefumula ngokufanelekileyo kubalulekile: kufuneka kube lula kunye nesigqi. Ukuba uvakalelwa kukuba ukuphefumula kuye kwaphuka - ukunciphisa i-tempo kwaye uzame ukuyibuyisela.
Yenza ukukhawuleza okukodwa okanye ezimbini, ukuhlala imizuzwana engama-30-45 - baya kunceda ukunyusa amandla amaninzi emzimbeni wakho, kwaye ngenxa yoko, utshisa amafutha amaninzi. Kodwa qaphela kwaye ubale amandla akho, kuba imithwalo engaphezulu iyakonakalisa impilo yakho kuphela.
Njengoko kuchazwe ngasentla, ukusebenza kuchitha ezininzi iikhalori, ezimele zizaliswe ngandlela-thile. Ngoko ke, kufuneka wenze ukutya okunokukunika zonke izinto ezifunekayo ukwenzela ukubunjwa okuchanekileyo komfanekiso. Umzimba akufanele uphelelwe, kodwa akufuneki kubekho kakhulu. Njengomthetho, ukutya oku kuthetha ukuncitshiswa kokutya, okuqukethe inani elikhulu le-carbohydrates. Nangona kunjalo, musa ukulibala ukuba i-carbohydrates iyimithombo yamandla, ngoko kuyimfuneko kuyo nayiphi na imithwalo. Kungcono ukuba ungathathi ingozi kwaye uthintane nomfundisi wezilwanyana onokufumana "intsingiselo yegolide" kuwe.
Umbutho weeklasi zokuqhuba
Okokuqala, kufuneka ufumanise ukuba awulimazi impilo yakho nale hlobo lomthwalo. Ukwenza oku, kufuneka ufumane uviwo olupheleleyo lwezonyango kwaye uqinisekise ukuba akukho zichaso. Fumana izicathulo ezizinzileyo ezingayi kugaqa iinyawo zakho kwaye zenze ezinye izinto eziphazamisayo. Ngaphambi kokuba uqale imodyulo yezemidlalo, kufuneka ube nedayari. Kuyo uza kubhala phantsi iikhalori eziye zatshatyalaliswa kwaye zisetyenzisiwe, ubunzima, umgama, owawuqhubela phambili, uphila kakuhle emva kokusebenza. Ngaloo ndlela, uya kujonga inkqubela yakho kwaye wenze, ukuba kuyimfuneko, nayiphi na inguqu. Ekuqaleni koqeqesho, unako ukufumana ubunzima obuncinane, kodwa ungesabi - lo "bunzima" obunyuke ngenxa yokwanda komzimba.
Kukho iinkqubo ezininzi ezenzelwe abantu abafuna ukuhamba behamba ngokunyuka kwesisindo. Kodwa kuqikelelwa, kuba umntu ngamnye uqonda umthwalo ngendlela yawo. Le nkqubo yindlela yokusebenza kwisantya se-10-11 km / h kwaye uhamba ngesivinini esheshayo. NgeCawa.
Iveki inombolo 1
- NgoMvulo, uLwesithathu, uLwesihlanu - uhamba ngomzuzu owodwa, ukuhamba ngokukhawuleza - imizuzu engama-3, Shintsha ukuqhuba ukuhamba nokubuyela kwiminyaka eyi-10.
- NgoLwesibini noLwesine - uhamba imizuzu engama-25.
- NgoMgqibelo - uhamba nge-2,5 imizuzu, usebenza - imizuzu eyi-1.5.
Iveki inombolo 2
- Imijikelezo yoMvulo-10, njengasekuqaleni kweveki, ukuhamba kuphela kugcina imizuzu eyi-1.5, kwaye isebenza - imizuzu emi-2.
- Iingqungquthela zangoLwesithathu - 7: imizuzu emithathu-eqhubayo, 1.5 imizuzu - ukuhamba. Ekupheleni komsebenzi, imizuzu emi-2 yokusebenza ngokukhawuleza.
- NgoLwesihlanu nakwiMgqibelo-6 imijikelezo, imizuzu emine-isebenza; 1.5 imizuzu - ukuhamba ngokukhawuleza.
- NgoLwesibini noLwesine - ukuhamba ngokukhawuleza imizuzu engama-30.
Iveki inombolo 3
- NgoMvulo noLwesithathu - 6 imijikelezo yokuqhuba imizuzu engama-4 kunye nokuhamba ngokukhawuleza kwimizuzu engama-1.
- Izijikelezo zesiLwesihlanu kunye neMgqibelo-4: ukuqhuba - imizuzu engama-6, ukuhamba ngokukhawuleza - 1.5 imizuzu.
- NgoLwesibini kunye neLwesine - ukuhamba ngokukhawuleza kweminithi-30.
Iveki inombolo 4
- Umjikelezo weMvulo-4 ukuqhuba imizuzu eyi-8 nokuhamba ngokukhawuleza imizuzu eyi-1.5.
- Izijikelezo zangoLwesithathu - 3, zigijime imizuzu engama-9, ukuhamba ngokukhawuleza - 1.5 imizuzu.
- NgoLwesihlanu nakwiMigqibelo-ngomjikelezo o-1, imizuzu eyi-10 iyazinikela ekusebenzeni, kwaye ihamba-imizuzu eyi-11.
- NgoLwesibini noLwesine - ukuhamba ngokukhawuleza imizuzu engama-35.
Emva kwazo zonke ezi nyathelo, khangela ngedayari yakho kwaye uvavanye umphumo. Emva koko ungeze umthwalo. Akukhuthazwa ukuba uyinciphise, kodwa ukuba uvakalelwa kukuba kunzima kakhulu, phinda uphinde umjikelezo okhethiweyo kwakhona uze uqiniseke ngamakhono akho.
Khumbula, ifomu elihle lomzimba linempembelelo enempilo kwimpilo yakho, zombini kunye nakwimoya. Emva kwakho konke, xa ufezekisa iinjongo zakho, uphakamisa irekhodi lakho kunye nebar yokuzithemba kwakho kunye nebha. Inhlanhla, kwimisebenzi yakho yezemidlalo.