Ngoku kulukhuni ngakumbi ukufumana umbuzo omnye malunga nokulahlekelwa kwesisindo, iingcamango zeengcali kwi-akhawunti yazo eziya kuhambelana. Umbuzo wohlobo luni lomthwalo osadingekayo - i-aerobic, i-cardio okanye amandla, kusekho iimpendulo ezahlukileyo. Ngoku kutshanje iingcali zihlala zithi ukuqeqeshwa kwexesha lokuqhuba ibhayisikili okanye kwiholo kubanika iziphumo ezintle.
Cinga lo hlobo lomthwalo ngokubanzi.
Ukuqeqeshwa kweCardio-training kwibhayisiki yokuzivocavoca: indlela yexesha
Ukusebenzisa ibhayisikili ngenye yezona zixhobo ezisetyenziswa kakhulu ekhaya, kuba kukuvumela ukuba uqinise imilenze kunye neentambo, ungatshisi iikhalori kuphela, kodwa kunye namafutha angaphantsi. Kwaye kunjalo, ukuqeqesha ngebhayisiki yokusebenza kunokusebenza ngakumbi xa usebenzisa ubuchule bexesha.
Uqeqesho lwamaxesha alufani noluntu oluqhelekileyo ekubeni alukho nesinye isigqi, ithempo okanye ubuninzi. Umjikelezo wokuzivocavoca wenziwa kwizinto ezibizwa ngokuthi "ijubane eliqhekekileyo" -noko unamandla, koko u buthathaka, ngokukhawuleza, kwaye ukhawuleze. Oku kukuvumela ukuba usebenze emzimbeni ngendlela efanayo eyenza ukunyusa amandla - kutshisa iikhalori kungekhona nje ngexesha lokuzivocavoca, kodwa kunye neeyure eziliqela emva kwayo, ngexesha lokufumana imisipha.
Ukuzivocavoca kwibhayisikili yokumisela ukulahleka kwesisindo
Khawuqwalasele umzekelo wenkqubo yokuqeqeshwa kwexesha kwibhayisiki yokumisa, ekhoyo nakwikhaya kunye nesimfano. Ubungakanani boqeqesho luyimitha engama-50. Ngexesha elifanayo, likhulu kakhulu, kwaye livutha ngamakhalori angama-500 ngeli xesha.
- 0-10 amaminithi - ukuqaqa intambo ngezinga elilinganayo.
- 10-13 amaminithi - ukuhamba okuhambayo kwibhayisikili yokumisa.
- 13-16 imizuzu - umthwalo wanda kakhulu.
- Imizuzu eyi-16-17-beka ipesenteji enkulu yokunyuka kwintaba, ukuguqula iipedals ngelixa uhleli.
- Imizuzu eyi-17 ukuya kweye-19 - qhubeke "uye ekukhuphukeni", kodwa sele umile kwizithuthi.
- 19-22 iminithi - buyele kwindawo yokuhlala kwaye uqhubeke.
- 22-22: 30 iminithi - faka ukuphakama kwangaphambili kunye nokuqhubela phambili.
- 22: 30-23 amancinci - misela ukuphakama okukhulu kwaye uqhubeke uqhuba.
- Imizuzu engama-23-25 - setha i-pre-maximal, kwaye kwakhona kwakhona ukuphakama okukhulu.
- 25-26 amaminithi - uthinte umthwalo ngesigamu, ukuqhuba ukuma kwizithuthi.
- 26-29 amaminithi - ukunciphisa umthwalo, hlala phantsi kwaye ukwandise i-tempo.
- 29-30 iminithi - yenza umthwalo ungaphantsi, unciphise isivinini.
- 30-34 iminithi - hambahamba okanye ufike nge-simulator.
- 34-35 iminithi - buyela kwisimulator kwaye ukwandise isantya.
- 35-35: 30 imizuzu - buyisela isivinini kumgangatho ophakathi.
- 35: 30-40 imizuzu - phinda kathathu kwakhona izenzo 2 zangaphambili, ngomzuzu ngomnye, ukwanda ngokukhawuleza ngexesha ngalinye nge-1 km / h.
- Imizuzu engama-40-46 - phinda amanyathelo angaphambili, kodwa ngoku unciphisa isivinini.
- I-46-50 encinci ye-pedal pedal, ngokuvumela umzimba ukuba uphinde ufumane.
Uqeqesho olunjalo olusebenzayo kwibhayisikili ekhuselekileyo luyakunceda ukuba ufikelele ngokukhawuleza - kwaye ungagcini nje ukulahlekelwa isisindo, kodwa ukufumana imilenze emihle, izigqoko kunye neentambo, kwaye unokomeleza indlela yakho yokuphefumula kunye ne-cardiovascular system.
Ukuqeqeshwa kwexesha lokubhalwa kwebhayisikili esitishiweyo: iingcebiso ezongezelelweyo
Kubalulekile ukuba ungayikhohlwa imithetho eyenza ukuba umzimba okhuselekileyo uphumelele. Ngoko, mawakhumbuze:
- Ngaphambi kokuba usebenze, zilungelele isixhobo sokuqeqesha - xa uhleli, umlenze kwi-pedal iyancipha ukuya ekupheleni kufuneka ulungiswe.
- Umva kufuneka ube yinqanaba ngexesha lesifundo.
- Ngexesha lesifundo unako ukusela amanzi.
Into ephambili! Ungakulibali ukuba ngaphambi kokuba uxinzelelo olunzulu lufuna ukuqeqeshwa, kwaye ukuba awuzange wenze oko ixesha elide, kufuneka uqale ngokuzilolonga okunzima okuza kulungiselela umzimba wakho ukuqeqeshwa kwexesha.