Ngamaxesha onke, isiqingatha esihle sabantu sasifuna ukuba sihle ngakumbi. Kwaye ukuba kwangaphambili ngenxa yokuntuleka kweempahla ezifake imfashini kunye neenwele ezimnandi, ngoku abaxhasi bafuna ukuba nemidlalo. Ngoko ke, iindlela zokufumana, musa ukuzibala. Awunaso ixesha lokudlula amaza eninzi yogalala kunye nePilates, njengoko kwakukho intsha entsha yokuqeqeshwa kweTata. Makhe sizame ukuqonda ukuba yintoni na isizathu sokuba siyidinga. Okokuqala masibone ukuba luphi uqeqesho lwexesha elifanayo.
Iintsingiselo zokuqeqeshwa kwexesha elide kukutshintshana kwamandla kunye nokusetyenziswa kwe-aerobic. Le ndlela yenza kube lula ukusebenzisa zonke iintlungu zomzimba. Ngaphandle koko kuqinisa inkqubo ye-cardiovascular system. Umgaqo oyintloko wokuqeqeshwa kwexesha elide ukuguqulwa kwexesha kunye neqondo eliphantsi kunye nomgangatho ophezulu wokusebenza ngokomzimba. Ngokuqhelekileyo, umlinganiselo wokuzilolonga uzimisele ngokulinganisa izinga lentliziyo. Ixesha elize lifanele lilingane nexesha elichithwe izifundo. Kule meko, umlinganiselo we-pulse akufanele ube ngaphantsi kwe-40-50% yeyona mkhulu (izinga eliphezulu lokupasa libalwe yifom: 220 ngaphantsi kweminyaka kwiminyaka). Inkqubo yokuqeqeshwa kwexesha iyakwazi eyahlukileyo, ngokuphindaphindiweyo kuphela ngamaqela amabini okuzivocavoca. Isigaba esisebenzayo sokuqeqeshwa kwexesha elifanelekileyo singabandakanya, kokubili kwibaladi nakwi-treadmill. Kwakhona, inkqubo yoqeqesho lwexesha elibandakanyekayo ingaquka ukuqeqeshwa kwibhayisikili okanye i-aqua aerobics. Yaye enye inzuzo engathandabuzekiyo yezo zifundo kukuba ezininzi iingcali zithi ukuqeqeshwa kwexesha lokulahleka kwesisindo kusebenza kakhulu kuneeklasi eziqhelekileyo, kuba zivumela ukuba utshise iikhalori ezininzi. Kodwa khumbula, indlela yokuqeqeshwa kwexesha elibandakanya ukwenza oku malunga neveki ezi-3 ngokulandelelana, kwaye ubuyele ekuqeqesheni okuqhelekileyo kwiiveki ezi-5-8. Kwakhona, kufuneka uqwalasele iingongoma ezimbalwa. Kwinqanaba lokuqala loqeqesho mayeke isigaba esinzulu sibe sisifutshane kunesigaba ngasinye. Oku kuya kuvumela umzimba ukuba usebenzise uhlobo olutsha lokuqeqesha kwaye uphephe umphumo "wezihlunu" ezigciniweyo. Nangona kunjalo, ukuba awuhambisani nomqeqeshi womntu, ngoko ke inani elifanelekileyo lexesha ngalinye lomthwalo malunga ne-5-10. Akukho.
I-Interval Training Tabata
I-interval training Tabata - le yenye yeendlela zokuqeqeshwa kwexesha. Iinkalo eziphambili kule nkqubo zilandelayo: uqeqesho lunemijikelezo emizuzu engama-4, ngomjikelezo ngamnye - ukulandelana kwezi-8 zokuzilolonga. Ixesha eliphumayo phakathi kwemijikelezo imizuzwana eyi-10. Iimpawu zokuqeqeshwa kwexesha loThabata ziquka ukuba akukho mfuneko yokuya kwii-gyms ukuzenza, unokwenza iimvavanyo kunye nasekhaya. Ukuqeqeshwa okuqhelekileyo kwezo qeqesho kwaku:
- i sikwere;
- ukudonsa phambili kunye nomva;
- i-push-ups ukusuka kumgangatho;
- Ukuguquka - elele emhlane, imilenze yaguqa ngamadolo kwaye yahlala isisindo.
Uqeqesho lwexesha lokunyakaza
Mhlawumbi, xa ufuna ulwazi malunga nokuqeqeshwa kwexesha, ukhubekile kwinqanaba elinjengokuqeqeshwa kwexesha le-hypoxic. Oku akusiyo isethi ekhethekileyo yokuzilolonga, kodwa kunoko ukongeza kwiprogram yomzimba ekhuthazwa yiengcali ezininzi. Ubunzulu babo buhlala kwindawo enye yokuphalaza komoya kunye nomxholo ophantsi we-oxygen (i-analog yentaba) kunye nomoya oqhelekileyo kwisigulane. Inkqubo yexesha loqeqesho lwe-hypoxis liqhelekelelwe kwizifo ezingapheliyo ezifana nesilonda sezilonda, isifo se-asthma, isifo sikashukela kunye nabanye abaninzi. Kwakhona, uqeqesho lwe-hypoxisi luyakhathaza ukukhuluphala, ukulala nokusixinzelela.