Ukubhukuda kubhekisela kumthwalo we-aerobic, ovumela ukuba wenze umzimba ube mhle kwaye uhlakaniphe. Ngeyure yoqeqesho, ungalahlekelwa kwi-kcal 500 ngeyure. Ngaphambi kokuba ufunde indlela yokubhukuda edibanini ukuze unciphise ubunzima, sinikela ukuqonda izibonelelo zalo mdlalo . Ngethuba lokubhukuda, umzimba usebenzisa onke amaqela omzimba, oko kuthetha ukuba kunokuthi kungabakho ukuqeqeshwa kwe-mega. Ukongezelela, ukuqhuba okunjalo kunokuvusa i-metabolism, kwaye kukhuthaza ukujikeleza kwegazi. Ndiyabulela kumanzi, umthwalo kwi-musculoskelet system iyancitshiswa.
Ngendlela efanelekileyo ukuba uhlambele echibini ukuze unciphise umzimba?
Kungcono ukuqhuba uqeqesho kumanzi apholileyo, kuba umzimba uya kuchitha amandla amaninzi ukuze ubuyisele ubushushu bomzimba. Unako ukulahlekelwa isisindo ngokubhukuda, kodwa kunzima kwaye kuya kufuneka usebenze kwixesha eliphakamileyo, ubeka umgudu omkhulu. Ngaphambi kokuba ufunde isihloko - ubuninzi obunokudada kwi-echibini ukuze unciphise ubunzima, ndingathanda ukuthetha ukuba iintlobo eziphambili zokubhukuda yi-butterfly kunye ne-crawl. Ngokuqeqesha rhoqo, unokumisa imisipha yeendaba, iingalo nemilenze.
Ukuba unomdla kwindlela omele udide ngayo echibini ukuze unciphise ubunzima, ngoko iingcali zincoma ukuba ukhethe ukuqeqeshwa kwexesha loqeqesho. Le ndlela isekelwe kwinto yokuba kuyimfuneko yokwenza umsebenzi omnye kwixesha eliphezulu kunye nokuphumla. Kuboniswe ukuba abantu abakhetha ukuqeqeshwa kwexesha lokunciphisa umzimba basweleka kabini ngokukhawuleza njengabo bakhetha ukuthambisa umdabu. I-interval training should not last over 15 minutes. Qalisa ngokufudumala, okufuneka ukuba kwenzeke ngesantya esilinganiselweyo. Ngenxa yoko, kucetyiswa ukuba udide ngasemva, kwi-freestyle, kunye ne-breaststroke kunye ne-butterfly. Umzekelo wokuqeqesha ufana nale: 30 sec. Kubalulekile ukugibela kwisantya esiphezulu kunye nokugqwesa kwindlela yokugqithisa i-butterfly, ke, i-15 sec. kwi
Ngoku siza kubona ukuba singaphi ukuhlamba echibini ukuze sinciphise ubunzima. Ixesha elifanelekileyo lixesha eli-1 kwiyure. Ngethuba loku, kufuneka umntu aqhubeke ehamba. Kubalulekile ukuba uqaphele ukuba iityuli ezinamafutha ziqala ukutshisa kuphela emva kwesigama seyure yoqeqesho. Akukhuthazwa ukuba uye echibini imihla ngemihla, nje amaxesha ambalwa ngeveki.