Iingcali ze-Cardiologists zafunda abantu ngesigaba esinqandekileyo somngcipheko wegazi (oko kukuthi, abo banengcinezelo yegazi ye-120-139 ukuya kuma-80 baza bafumanisa ukuba abantu abahamba ngeesine ngemini ngemizuzu eyi-10 banokunciphisa uxinzelelo lwabo kunabo bahamba kanye ngemini imizuzu eyi-10. Impembelelo emihle yokuhamba kwiklasi yokuqala yayikude kakhulu emva kokuhamba kwekota emfutshane ngokuthelekiswa neeyure ezingama-7 emva kokuhambahamba kwexesha elide.Akunjalo, nokuba uyahamba inja yakho, hamba uhambo. (i-lateral), yindlela efanelekileyo yokuqeqeshwa yokwandisa ukusebenza kakuhle kunye neyona ndlela yeyona ndlela echaphazelekayo kakhulu yokutshisa iikhalori. Ukuqulunqa inkqubo kuya kwenza imisipha yamacangce (ingakumbi yangaphakathi yangaphandle) kunye nezikhwelo ezivelele ngakumbi, kunceda ukuqinisa izixhobo ezihlangeneyo ezihlangeneyo. iinxalenye zomzimba, ukuphucula ukusebenza kwenkqubo ye-cardiovascular and respiratory systems, ukwandisa ukunyamezela komzimba, ukuphucula ibhalansi, ukulungelelanisa, ukuxhamla.
Indlela yobuqili yokuhambisa ngaphezulu
Amanqanaba amaninzi aphakama izitebhisi ngemini enenzuzo intliziyo, abafazi baqala ukusebenzisa izitebhisi esikhundleni se-elevator phantse ngokuphindwe kathathu ngokuphindaphindiweyo. Zama kwaye: unamathele kwiikhabhinethi kwiiphilisi zamakhitshi ezinemifanekiso efana nale: "Hamba ngekota utshise ama-calorie angu-25." Isishukumiso sakho sokuhambisa ngaphezulu siya kukhula! Indlela elula yokunciphisa ixesha loqeqesho? Ixesha lokuqeqeshwa! Iziphumo zophando zibonise ukuba abantu abaye bahamba ngebhayisikili ehleliweyo ngeeyure ezimbini neyesigamu ngeveki ezimbini kwiiveki babonisa inkqubela efanayo njengabo babesetyenziselwa ngebhayisiki ngaphezulu kweeyure ezili-10 ngeveki ngamandla. Ukuze ufumane inzuzo enkulu kwimisebenzi ye-cardio, yenza i-sprint intervals, emva kwemizuzu engama-4, ujikeleze ngesantya esilinganiselweyo, uphinda lo mjikelezo ezine ukuya kwisithandathu. Qeqesha kule ndlela 3-5 iintsuku ngeveki. Ukuhamba kuyindlela ethembekileyo yokutshisa iikhalori, kodwa ukuba unesisindo esikhulu, qalisa ukuhamba ngokukhawuleza. Kubantu abanomlinganiselo wemizimba ye-mass (i-BMI) malunga ne-30 okanye ngaphezulu, ehamba ngesivinini malunga ne-5 km / h, umthwalo kwi-hip, ngamadolo kunye nama-ankle angama-60% ngaphezu kwalabo abane-BMI ngamayunithi angama-20-25. Ukuxinzeleleka kwengcinezelo kunokunyusa umngcipheko wokuphuhlisa i-osteoarthritis, ukwelula i-tendon, kubangele ukukhathala kwamaqhekeza. Musa ukuyeka uqeqesho kwi-scrollreader (okanye, ngakumbi nakakhulu, nqama uqeqesho ngokupheleleyo); nje ukunciphisa isantya kunye nokwandisa umgama ukutshisa zonke iikhalori ezifanayo. Kuya kuthatha ixesha elide, kodwa kuya kuba lula ukuba uqhubeke nokuqeqesha.
Ukuqeqeshelwa uqeqesho lokunyamezela
Ungavumeli ukukhathala kunye nentlungu ikuqhubekele kwisiseko sokulayishwa kwakhona ngekende yecocoa eshushu kunokuzonwabisa nekhephu okanye iqhwa. Lungiselela imidlalo yakho yasebusika oyintandokazi kunye nalezi zifundo. Yenza iiseti ezi-2-3 ze-10-15 ukuphindaphinda kathathu ngeveki.
Ukuba u kukhwela
Yenza "i-Squat emlenzeni omnye kunye nomgca wezantsi." Thatha isalathisi sandla se-dumbbell esilinganisa i-2.3 kg kwaye ume ngeenyawo zakho zokunene emkhombeni onzima, uphakamise umlenze wakho okhohlo emva kwakho. Ncike kwi-hip, phonsa isandla esesobunxele ukuya emlenzeni wesokunene, kunye nengalo ekunene. Sukuma uphakamise isandla sakho sekhohlo phezulu kunye nekhohlo langasobunxele kunye ne-diagonal; kuphinda. Shintsha amacala uze uzalise indlela.
Ukuba u-snowboarding
Zama i- "Balancing Squat". Thatha kwisandla ngasinye isalathisi esilinganisa i-1.3-2.3 kg kunye nokuma ngokuchanekileyo, imilenze ebubanzi bamathanga. Phuma iingalo zakho kumgangatho wesigxina, iintendelezo phantsi. Hlala phantsi, ukuphakamisa iinzwane zakho phezulu. Gweba imilenze yakho, uguqa phambili kwaye ukhuphuke kwizwane zakho, uze utshintshe izandla zakho, ubatshengise phambili; kuphinda.
Ukuba ungumdlali we-skier
Yenza "ibhuloho ehambayo". Uxoke ubuso, ubeke amahlombe akho kwiplani yokulinganisa, uguqa ngamadolo kwaye ubeke iinyawo zakho ngokulahla iidiski okanye kwiiplate zamaphepha. Phakamisa izibilini ukuze zifike ngentshontsho emadolweni. Gubungela iingalo zakho, ubenzibhinqa kancane kwiindawo zokubamba kwaye uzifake izibonda zakho. Phakamisa imilenze yakho emacaleni, ulala phantsi. Gcina iinyawo zakho kwiziko uze uphinde usebenzise.
Ukuba uthanda ukuhamba nge-Nordic
Zama ukusebenzisa "i-Bike" ngemilenze eqondileyo. Hlala kwicala lasekhohlo, ubeke i-hip yakho yesobunxele kwisiqwenga sokulinganisa, unyawo lwakho phantsi, kunye nelinyawo lwakho lokunene ngakwesobunxele. Beka isandla sakho sobunxele phantsi kwentloko yakho uze ukhuphe isandla sakho sokunene kumgangatho wesigxina phambi kwakho ngesundu sakho ebheke phantsi. Thatha umlenze wakho wokunene emuva, ngelixa linye uhola isandla sakho sokunene phambili. Buyela kwisimo sokuqala uze uphinde. Shintsha amacala uze uqedele umsebenzi.