Yintoni enokuba yingozi yokuzivocavoca? Ngaba le kettlebell ngenyawo iya kuwela ... kwaye inyaniso yokuba umzimba awukwazi ukulungele umthwalo, awuzange ucinge?
Kwaye ngoku unyaka, njengoko ulibale indlela eya kwi-gym, okanye uvila kwiinyanga ezintathu kuphela, akunandaba, ubhala iMpilo. Kuzo zombini iimeko, uqala ukufaneleka. Ukuze uhlolisise ngokwaneleyo, kuya kuchaneka ukuba udlule ukuhlolwa komntu ngamnye ngaphambi kwidrama yezemidlalo.
Kwiimeko ezi-7 kwezi-10, umntu oza kutsho kwiziko lempilo uzimisele ukulwa, kodwa inkqubo yakhe ye-cardiovascular does not train. Ngoko ke, okokuqala kufuneka ufumane ukuhlolwa kwe-cardio kwi-veloergometer, ukugqiba inqanaba lokunyamezela-eliphantsi, eliphakathi okanye eliphakamileyo, kwaye, ngokufanelekileyo, ukukhetha umthwalo ofanelekileyo kunye nohambo loqeqesho.
Ukunyamezela okulungileyo kuzuze ilifa, kodwa kungaphunyezwa ngomoya-mpilo: kusebenze, kwaye ukuba kuphikisana, ukuhamba kumqeqeshi we-elliptical okanye isitepilisi, i-aerobics ephantsi, i-aerobics yamanzi. Iimfuneko ezintathu ezisebenzayo ngeveki imizuzu engama-50: imizuzu eyi-10-ukufudumala, malunga nemizuzu engama-30 - ukusetyenziswa okuphambili kunye nemizuzu eyi-15-i-hitch, ngexesha apho i-pulse iyancipha. Kwaye ke iinyanga ezili-1,5-2, kwaye ke, ukuba ungaphuthelwa kwiiklasi, ukunyamezela kukuphucula, amathuba okudlala.
Intlawulo yenhliziyo (i-HR) ijongwe ngokusetyenziswa kweso santya senhliziyo - eyakho okanye eyakhelwe kwimo simulator. Ukuba ngexesha lokuqeqesha liphezulu kunokuba liyakwamkeleka, nciphise i-tempo okanye ususe izinto ezimbalwa.
Ukubalwa kwenqanaba lentliziyo ngokwemigaqo yeCarvonen
Ukulala kunye nokukhululeka, ubale "umzila wokuphumla". Qinisekisa umda ophezulu ovumelekileyo wenqanaba lentliziyo ngokwemiqathango:
ukunyamezela okuphantsi ((220 - yobudala - ukuphamla kokuphumla) x 0.65 + ukuphumla kokuphumla;
umlinganiselo wokunyamezela - (220 - yobudala - ukuphamla kokuphumla) x 0.75 + ipulse yokuphumla.
Igazi legazi elifihlakeleyo
Indoda enomzimba ogqithiseleyo iya kwi-gym. Kubonakala kwaye zivakalelwa eziqhelekileyo, kwaye uvavanyo kwi-british ergometer lubonisa ukulinganisela, ukunyamezela ... Kubonakala ngathi akukho mithintelo. Kodwa sivavanya uxinzelelo lwegazi emva komthwalo wokuvavanya kwi-cardio kwaye ufumane i-160/95 mm Hg. Ubugcisa. Le yinto ebizwa ngokuba yi-hypertonic uhlobo lokuphendula kumthwalo, kwaye kule meko, nokuba ngamabango ezemidlalo okunyamezela ngokulinganayo kufuneka athathwe kumgangatho wabaqalayo, oogqirha bayalumkisa.
Emva kweenyanga ezi-2 zoqeqesho umntu unokulahlekelwa iikhilogram eziliqela, uxinzelelo luqhelekileyo, kwaye umthwalo unokwanda. Gada uxinzelelo lwegazi ngaphambi nangemva kokuba umthwalo kufuneka ube kwiiveki ezimbini. Mhlawumbi, ukuhlolwa kwe-cardiologist kuyadingeka kwakhona.
I-Gutta-percha ishenxisa
Usukho kwinqanaba lokuhamba. Ujika unyawo lwakho ngonyawo kwaye -o! Kuhlala kuphela ukulwa neentlungu, ukukhwela kwindlu. Unokuthintela le nkathazo ngokwazi kwangaphambili nokuba unethambeko lokufuduka, oko kukuthi, yintoni imeko yegigaments.
Uvavanyo lwe-Flexibility
Zama ukwenza ngokugqithiseleyo isalathisi se-brush eboshiweyo kwindawo yangaphakathi ye-forearm, ngaphandle kokuzixhasa ngenye icala. Ngokuqhelekileyo, umgama ngowama-7-10 cm. Ukuba ungaphantsi kwe-7 cm okanye umnwe uthinte i-forearm, unemigudu elula.
Ngeentsimbi ezincinci, umngcipheko wokulimala ukwandiswa, kukho ukulungelelaniswa ukutshintshwa, ukugqitywa kwemigqa, i-microtrauma yomgudu. Ngexesha lokuzivocavoca kwe-aerobic, usebenze kunye ne-bar, uvale iinqwelo, ekusebenziseni ukusetyenziswa kwezicathulo ezikhethiweyo. Ukuze ugweme i-microtraumas kunye nokugqithwa kwemigqa, yenza ukulandiswa kokusebenzisa emva kokufudumala okanye kumanzi. Yaye qiniseka ukuba uzame ukwakha nokugcina i-corset ye-muscular ngendlela efanelekileyo - iya kukukhusela ekukhuseleni.
I-Microhazards yomgudu
"Umncinci" kukuba, into encinci, engabalulekanga. Kodwa kuphela ekuboneni kuqala. Ede, i-microtraction rhoqo ye-spine kunye namalungu angabangela izifo ezingapheliyo: i-osteochondrosis, i-osteoarthrosis nabanye.
Yintoni endiyenzayo? Lindela de kube iisiphako ezingaqhelekanga kumthwalo zomelele. Alala phantsi embhedeni, kunjalo. Qala nge-aerobics kunye nemidanso yezemidlalo, kodwa ngokubhukuda (ngokukhethekileyo isifuba okanye emva), aqua aerobics, pilates. Amandla okusebenza kufuneka ayenziwe kuphela ngesisindo esincinci - umzekelo, nge-0.5k kg, elele emhlane okanye kwisisu, ukuba ungabandakanyi imithwalo ebonakalayo emthonjeni. Ukunyusa ukunyuka kwenani lokunyuka.
Yinyamekele entanyeni! Awukwazi ukuguqula intloko yakho (njengabantu abaninzi abathanda), ukuyenza kunye nemithambeka eseleyo, ekunene, emva, phambili. Kulungile, ngokukhawuleza, ukuze ungalimazi i-vertebrae yomlomo wesibeleko. Nokuba udibanise umshicileli, ungayikhohlwa entanyeni: ungawuchukumisi ngezandla zakho, uzama ukuthambisa intloko yakho, kodwa nje ubophe iminwe yakho ngasemva kwentloko yakho; Imilenze iphakamisa amandla emisipha yomzimba, kungekhona intamo.
Kanti-kwaye akusiyo ihlaya - kubaluleke kakhulu ngexesha leemfundo ukuzityhuzula! Esi sinyathelo esilula senza ukuba umlenze wesibeleko uphawule. Umlomo ogxininisiweyo, ukugquma kwantloko kunye namazinyo aqiniweyo, ngokuchaseneyo, kubangela ukuxhatshazwa kwemisipha. Ncumoza kaninzi!
Ukufuduka kengozi kumbuyisi wokuqala
► Ukujikeleza emva kokujikeleza kwangaphambili;
► ukuphakanyiswa kombane kunye nokujika kwesinye icala;
► Xa usebenzise ngokulinganisela, unyuke umzimba ngokusuka kwindawo emileyo kwaye ngokukodwa ukhankanywe kwesi sikhundla (nokuba utshintsho lwama-vertebrae malunga nolunye nolunye lunokwenzeka, ukuba lusele lonakaliswe);
► nayiphi na i-axial load emthonjeni - akuyona into yokuba oogqirha abayithandi kakhulu ibha.
Kwaye ekugqibeleni, isincomo esiqhelekileyo kubo bonke abantu: Gwema imithwalo engadingekile.
Imizamo engaphezulu ayinikezeli impembelelo, kodwa, ngokuchasene noko, ukunciphisa umlwelwe. Ukuzilawula ngokwakho kwiiklasi akunzima.
Uvavanyo lokuthetha
Unomdla, kodwa uchanekile. Ukuba ngexesha loqeqesho unako ukubiza amagama amabini, ukucula "ehlathini umthi womthiwa wazalwa," kwaye ngexesha elifanayo ufuna ukuphefumula kuwo onke amagama amathathu-konke kulungile. Ukuba ukhazamisa wonke umntu - ukunciphisa umthwalo.
Vavanyo lwezinhlungu
Ngomso olandelayo emva kokuqeqesha, kufuneka uhlale ulala ebhedeni, ungalimazi umhlaba ngenxa yentlungu. Akukho nto enhle kule ntlungu: i-80% ehambelana ne-microtraumas ye-fibre muscle, kwaye kungekhona ngokubunjwa kwe-lactic acid, njengabantu abaninzi bacinga. Ngexesha elizayo ukufudumala ngaphezulu, khetha umthwalo omncinci. Ubungqina obuhle kukuba emva kweeyure ezingama-48 uqala iklasi elilandelayo kwaye awulimazi.
Uqeqesho lugqitywa ngokuzondwa, uvakalelo lokuxhatshazwa, i-dyspnea, ukubonakala kwe-sweat ekhuzileyo, iqhuma phambi kwamehlo akho, ne-pulse ye-beat bees 100. imizuzu (nangethuba lokuphumla ixesha elide), ukwanda okwenyuka kumxinzelelo wegazi okanye ukuhla kwe-25% kwinqanaba lokuqala.