Xa usebenza, amafutha atshiswa kuphela kwezo meko xa ugijima umda othile ixesha elithile. Oku kuya kuphunyezwa kuphela ngokusebenzisa ukuhamba kwexesha , elibhekwa njengelona lichanekileyo lokulahleka kwesisindo.
Phi ukuqhuba?
Indawo efanelekileyo kakhulu yokuqhuba ukuhamba kwexesha lokuzivocavoca kunye ne-treadmill. Ngoko unako ukutshintsha ngokulula ukusuka kwelinye ijubane ukuya kwelinye, utshintshe isivinini kunye nokuthambekela komzila.
Nangona kunjalo, ukugijima kwiimidlalo kungabikho ngempumelelo. Ukwenza oku uya kufuna ukuzinikezela, isitophuwashi kunye nesantya somlinganiselo wenhliziyo.
Nini ukuqhuba?
Abaninzi bayaphutha, besithi ekuhambeni kwexesha ukuqeqesha intliziyo, emini - izihlunu ziguquka, kwaye ngokuhlwa-zikhuthaza ukulahleka kwesisindo. Enyanisweni, kufuneka ugijime xa kulungele kuwe ukusuka kwindawo yokujonga. Abanye abantu abakwazi ukugijima ekuseni, abanye bafuna ukugijima ngokuhlwa, ngenxa yoko banesidlo, okwesithathu kunxamnye nokuthi "inobungozi" ukuqeqesha ngokuhlwa, kuba banomdla kwiindlala "ezinobunzima".
Yintoni ngaphambi nangemva komncintiswano?
Ngaphambi kokuba ugijime iiyure eziyi-1.5 udinga i-snack ne-carbohydrate ene-GI ephantsi-ingaba yiphuluru, kungekhona isithelo esimnandi, i-macaroni yeentlobo ezahlukeneyo, i-muesli. Amandla emva kokusebenza ngokulahleka kwesisindo kufuneka avaliwe iwindi ye-carbohydrate ukuze agcwalise ukubonelelwa kwe-glycogen, eyayichitha ngexesha loqeqesho. Kwimizuzu yokuqala emva kokusebenza, ungasiphuza ijusi, kwaye emva kwemizuzu engama-20-40 kukuphakamileyo ukutya ukutya kwe-carbohydrates-protein.
Pulse
Njengoko sele sichazile, i-pulse xa isebenza ngokulahlekelwa kwesisindo idlala indima ebaluleke kakhulu. Kumele kube ngumda, kwaye kumfazi uthetha nge-157 beats / min.
Inkqubo yokuqalisa
Eyona, yile nkqubo yokuqhuba ukulahleka kwesisindo, ngaphandle kokuba awukwazi ukwenza.
Inketho 1 (ukuba unamandla okuqeqesha ngezinye iintsuku):
- Umqeqeshi weMvulo kunye nesifuba;
- NgoLwesibini - ixesha lokusebenza;
- indawo - i-triceps kunye ne-deltas, cinezela;
- Ukusebenza kwexesha lokuLwesine;
- NgoLwesihlanu, ukuphumla ngeCawa;
- NgoMgqibelo-inyawo.
Option 2 (ukuba usebenza kuphela):
- NgoMsombuluko - ugijime 200 m kunye nohambo lwe-2-3 ukuya kweminithi, ngoko-
- NgoLwesithathu - ukuhamba nge-800 m kunye no-2-3 umzuzu wokuphumla, ii-3-4;
- NgoLwesihlanu - ukugijima ngokukhawuleza 5 km.
Nangona kunjalo, ukutshintshwa kokusebenza nokuqeqesha ngamandla kuninzi
Xa kulungiswa inkqubo yoqeqesho yokulahleka kwesisindo, kufuneka kukhunjulwe ingqalelo ukuba umphumo wokukhawuleza kunye ogqithisileyo uyaphumelela kunye nemithwalo ehambayo. Ngoko, unako ukudibanisa imfesane kunye neminye imizuzwana engama-30 e-sprints kunye nemizuzu e-2 yokuphumla kunye neenkqubo eziphambili ezidweliswe ngasentla.
Kodwa inyaniso malunga nayo yonke into elilibalekileyo i-warm-up kunye ne-hitch. Ukufudumala "kubandakanya" umzimba wakho kwinkqubo yokuqhumisa amafutha (oku kufakwa kuya kwenzeka ngaphandle kokufudumala, kodwa kamva kamva), kwaye i-hitch iyimfuneko ukulahla iimveliso zokubola kwiimisipha kwaye uziphumule emva komthwalo.