Ukuqalisa ukulahleka kwesisindo - indlela yokusebenza ngokufanelekileyo ukwenzela umphumo omkhulu?

Ukuqhubela phambili kuyona ndlela efikeleleke kakhulu kwimidlalo, onokuyichitha ubunzima obuninzi. Ukuze ufumane inzuzo efunyenweyo, kufuneka ufunde ezinye zeempawu zokwenza lo msebenzi. Kukho iindlela ezininzi zokusebenzisa onokuzisebenzisa ukuze ulahlekelwe isisindo .

Ngaba isebenza ngokulahleka kwesisindo?

Ukuze uqonde le ngxaki, kufuneka ucinge ngeenzuzo ongafumanayo xa uhamba rhoqo.

1. Ukufumanisa ukuba unako ukunciphisa umzimba, kuyimfuneko ukuthetha ukuba lolu hlobo lokuzivocavoca kwe-aerobic lukhawuleza isantabolism kwaye lufaka isandla kwimveliso ye-testosterone-i-hormone esinceda ukutshisa amafutha.
2. Izigubha eziqhelekileyo zisebenza kakuhle iimisipha kunye nemilenze kunye neentambo zifumana ubunzima obukhulu-indawo eziqhelekileyo iingxaki kumzimba wowesifazane. Kubalulekile ukuphawula ukuba ngexesha lokuqhuba ummandla weebhantshi zokukhwela uthatha inxaxheba kumsebenzi, obuthathaka kakhulu kwimpilo yemihla ngemihla.
3. Ukunyuka kwesisindo ngokusebenzayo kunokwenzeka ngenxa yesiphumo esihle kwindlela yokutya.
4. Ngexesha loqeqesho, ukujikeleza kwegazi kunye nokwanda kwe-sweating, kubalulekile ukukhipha i-cellulite nokuphucula imeko yesikhumba.

Indlela yokusebenza ngokufanelekileyo ukuze unciphise umzimba?

Ukuze uzuze inzuzo kwaye ulahle umlinganiselo, kufuneka ucinge ngeminye imithetho elula:

1. Uqeqesho kufuneka luqalise ngokufudumala, okubalulekile ekufudumeni imisipha kunye nemigqa, eya kunceda ukunciphisa umngcipheko wokulimala nokuphucula iziphumo ezivela koqeqesho oluyisiseko.
2. Abantu abaninzi banomdla wokuba kuthatha ixesha elingakanani ukuqhuba ukunyuka komzimba , ngoko-ke abaqalayo kufuneka baqale imizuzu eyi-15-20, emva koko, emva kwezifundo ezimbalwa, ixesha lokunyuka ukwenzela ukuba inkqubela ingabonwa. Ixesha elifanelekileyo li-1 iyure.
3. Kubalulekile ukuseta ishedyuli eqhubayo, kuba iziphumo zingenziwa kuphela phantsi kwemithwalo echanekileyo. Kucetyiswa ukuba ufunde kathathu ngeveki.
4. Ukuba unomdla wendlela yokuqhuba ukulahlekelwa isisindo, umthwalo wexesha elona hlobo lusetyenziswa ngokuthe tye kwi-cardio ye-fat burning.

Ikhefu ligijime ukulahleka kwesisindo

Ngethuba elithi "ithuba" libhekiselele ekunqobeni umgama kwipatheni ethile: icandelo lihamba ngokukhawuleza, ngoko isigaba ngokukhawuleza okukhawulezayo siya, kwaye ke yonke into iphinda iphinda iphinde iphinde iphinde iphinde iphindwe. Ukuba unomdla kwindlela omele usebenze ngayo ukuze ulahlekelwe isisindo, yonke into incike ekulungiseleleni umzimba. Abaqalayo kufuneka batyunjwe ukususela kwi-20 min. Kufuneka ukuba uqaphele ukuba ubude bezithuba zokutshintshana akufanele ukuba bufanayo, kwaye kunokukhethwa ngokuzimela. Amaphakathi angalinganiswa ngethuba okanye umgama. Amanqanaba angabonakala ngathi:

1. Imfuno yokuqala ngowama-3-5 imizuzu. yenza nje isinyathelo sokukhawuleza sezemidlalo ukufudumala iimisipha zakho nokukhawuleza ukujikeleza kwegazi .
2. Isinyathelo esilandelayo kukuba usebenze ngendlela elula ngayo imizuzu 2-3.
3. Emva koko, kufuneka uhambe ngokukhawuleza usebenze ukulahleka kwesisindo, uzama ukuzisa ijubane ukuya phezulu. Ubude beli nqanaba ngu-1-2 min.
4. Isigaba sesine sichaza ukutshintsha kwinqanaba elincinci, eliza kubuyisa ukuphefumla. Emva koko kufuneka uphinda isinyathelo ngokukhawuleza.

Ukugijima kwisiza sekhaya elincinci

Ukuba akukho ndlela yokuya kuqhuba, unako ukuqeqesha ekhaya. Kukho iintlobo ezimbini zokusebenza kwindawo:

1. Ngaphandle kokugxuma . Ngexesha lokusebenzisa ukulahleka kwesisindo, faka unyawo lwakho kwizontwane ezisuka kwisithende. Kufuneka uqukumbele imilenze yakho ngokukhawuleza, uzama ukuphakamisa amadolo akho ukuya kufana nomgangatho.
2. Ngo kungena . Kule meko, umgangatho uya kuthinta kuphela umquko wonyawo. Ngokukhawuleza emva kokuthintela, kuyimfuneko ukwenza iziqu, ukuguqula umlenze.

Ngokubhekiselele ekusebenzeni okungakanani ukulahlekelwa isisindo, ixesha elide lihlala lifanayo kunye nabaqalayo kufuneka baqale ukusuka kwiminithi engama-20. Imizekelo yoqeqesho:

1. Ukuhamba ngokuthe ngenye indawo endaweni (imizuzu emi-5.) Ukuzongena nge-jump (2-3 min.). Kufuneka wenze izibindi ezi-3-5.
2. Okokuqala, ukufudumala, kufuneka uhambe endaweni ephakamileyo yokuguqa ngamadolo (3-4 imizuzu). Ukuhamba okunye okuhambayo kunye neentshukumo (imizuzu emi-2.) Kunye neenguqu eziqhelekileyo (imizuzu emi-5.)

Ukugijima kwi-treadmill elula

Ngoncedo lomfanisi, unokuthatha indawo yokusebenza kwendlela yesitalato, kuba ingatshintsha umthwalo, isantya kunye nomthamo wendlela. Ubude obude boqeqesho luyimitha engama-30, kwaye lugijime ngaphezu kwemizuzu engama-40. nga khuthazwa. Kucetyiswa ukuba ufunde kathathu ngeveki. Ukusebenza kwebala lokulahleka kwesisindo kunokuquka:

1. Sprint . Kule meko, kuyimfuneko ukuqeqesha ubuninzi bayo.
2. Ngaphantsi kwethambeka . Ngokutshintsha umthamo wendlela, unokulinganisa ukuqhuma kwinqanaba, okusebenzayo ukulahlekelwa isisindo.
3. Ukunyuka kwesantya . Ukuqeqeshwa kwexesha lokufunda kungenziwa kwimizila, ukutshintsha isantya ukusuka kumncinane ukuya phezulu.

Ukugijima kumanyathelo okulahlekelwa ubunzima

Ukunyuka nokuhla kwezitebhisi, unokwandisa umsebenzi wezihlunu, ukukhawuleza inkqubo yokutshisa amafutha kunye nokwandisa ukunyamezela komzimba. Ukuqonda indlela yokuqhuba kakuhle ukulahleka kwesisindo kwizitebhisi, qwalasela le mithetho elandelayo:

1. Kufuneka uqale ngeendlela ezifutshane ezimfutshane ezingama-20. Ukwandisa ixesha ngokukhawuleza, ukukhupha ukuya kwimitha engama-60. Iziphumo ezivela ekusebenzeni zingafumaneka xa ubude bexesha lokuqeqeshwa ngeveki iiyure ezingama-2-3.
2. Abaqalayo bangcono ukukhetha icebo elinjalo: ukunyuka amanyathelo okufuneka usebenze, kwaye uhla ngeenyawo ukuya kwiimisipha ukhululekile, kwaye ukuphefumula kwabuyiselwa.
3. Ukuze utshintshe, kufuneka uguqule inani leendlela, utshintshe isantya kwaye usebenzise iziganeko ezahlukeneyo zoqeqesho, umzekelo, unokuthatha izithambiso ezandleni zakho.

Ukuqalisa ekuseni ukulahlekelwa isisindo

Kukholelwa ukuba ukuphumelela kokunciphisa umzimba kunomsebenzi wamasa, xa kuninzi amandla kunye namandla. Ungakhetha naluphi na olukhethiweyo olukhankanywe ngasentla, oko kukuthi, ugijime i-ladder okanye ngezikhathi. Inkqubo yokuqalisa ukulahleka kwesisindo ingajonga ngathi:

1. Ngexesha leenyanga ezimbini zokuqala, ukugijima kufuneka kudlule imizuzu eyi-15-25. Emva koko, ukwandisa ixesha ukuya kwiminithi engama-40.
2. Kwiveki nganye, kufuneka wenze ii-workouts 2-3, kodwa emva kwexesha xa umzimba usetshenziselwa usebenze rhoqo.
3. Ukuhamba kwemini ukulahleka kwesisindo kubonisa ukuwunqoba umgama we-1.5 kg kwiinyanga ezimbini zokuqala, kwaye ke, kufuneka ukwandiswe ube ngu-2 km.

Ukugijima kusihlwa ngenxa yokulahleka kwesisindo

Ngangoko kuyimfuneko ukusho ukuba usuku olusebenzayo lunciphisa umsebenzi womzimba, kwaye oku kuchaphazela kakubi uqeqesho. Kukho iingcebiso ezininzi malunga nendlela yokuqhuba ukulahlekelwa isisindo:

1. Ubude bokuhlwa bufanele bube buncinane ngexesha, kuba umzimba awukwazi ukuma.
2. Akukhuthazwa ukudibanisa ukuqhuba ukulahleka kwesisindo kunye neminye imisebenzi yomzimba.
3. Akunqunyelwe ukulala emva kokuba uqhutywe emsebenzini, kuba ixesha elithile isantya senhliziyo esheshayo iya kuqhubeka.
4. Iingcebiso malunga nobude boqeqesho ziyafana nemigaqo echazwe ngasentla.

Ukuqalisa ukulahleka kwesisindo - iingcebiso

Ukuze uqeqesho lusebenze ngokukhuselekileyo kwaye lukhuselekileyo, macebiso amaninzi kufuneka alandelwe:

1. Inkqubo efanelekileyo yokusebenza ibaluleke kakhulu. Kubalulekile ukuba uhlale uhlala kwindawo echanekileyo, ngelixa umzimba ufanele ulungele phambili. Ukugoba izixhobo kwiibhande kwaye ubambelele ecaleni komzimba. Ukuchukumisa umhlaba akudingeki ukuba unyawo lonke, kunye nesithende, kwaye emva koko, wenze umqulu ogqithiseleyo, kwaye inyathelo liya kuqala nge-sock.
2. Ukuqalisa ukulahleka kwesisindo kubonisa ukuthotyelwa ngomoya ophefumlelweyo, ngoko-ke uvuselele imfuneko yakho ngeempumlo zakho, uphumelele emlonyeni. Kubalulekile ukuba ukuphelelwa yisikhathi kudlule ixesha elide kunokuphefumlelwa.
3. Nangona kusebenza, kuyacetyiswa ukuba uphulaphule umculo, kwaye iingcali zicebisa ukukhetha iingoma ngesigqi esifanelekileyo, ukuze ihambelane nesantya sokunyakaza.
4. Abaninzi banomdla xa kulunge ukuqhuba ukulahleka kwesisindo, kunye neengcali zincoma ukugxila kwii-biorhyth. Omnye ugcwele amandla ekuseni, kwaye umntu uyavuya kwakhona ngokuhlwa.
5. Kubalulekile ukunyamekela indawo ekusebenzeni ngayo, ngoko ke i-asphalt cover is considered ingozi, kuba unokulimaza amalunga. Kukulungele ukuzisebenzisa kwiimviwo ezizodwa, kwibala lezemidlalo okanye epaki okanye ehlathini.

Pulse ekusebenzeni ukukhula okuncinci

Ukugcina impilo, kubalulekile ukubeka iliso kwixabiso le-pulse. Okokuqala kufuneka ubale ubuninzi obuvumelekileyo, kwaye u-220 ungaphantsi kweminyaka. Ukususela kwixabiso elifunyenweyo, unokumisela ubungakanani bomthwalo.

1. Ephantsi . Isalathisi asikho ngaphantsi kwama-65% ephezulu. Eli xabiso liqhelekile ukuhamba ngezinga eliqhelekileyo. Abaqalayo kufuneka baqale ngamandla.
2. Umyinge . Ukujongana nokulahleka kwesisindo kwandisa i-pulse ukuya kuma-65-70% ephezulu. Olu khetho lufanelekile kubantu abaye bahlala kwiiveki ezingama-3-4.
3. Ephakamileyo . Kule meko, isibonakaliso sikhula ukuya kuma-70-85% kwaye abantu abanokukwazi ukuqhuba ngokukhawuleza ixesha elide kunye nobudlelwane obuphakathi bangasebenzisa olu khetho.

Amandla xa eqhuba ukulahleka kwesisindo

Ukususela ekujoliswe kuyo - ukulahla ubunzima obuninzi, ngaphandle kokulungiswa kokutya akukwazi ukwenza. Ukuqhuma kwandisa imetabolism kunye nesidlo, ngoko kubalulekile ukufunda ukuzibamba. Ukutya xa kusebenza ukulahleka kwesisindo, kubandakanya imithetho elandelayo:

1. Kuyimfuneko ukulahlwa kokutya okuyingozi: othosiweyo, ukutshaya, utyumkile, utyhefu, ucoko kunye nezinye ukutya okuphezulu kweekhalori.
2. Abaninzi benza iphutha elikhulu - bahamba ngokusa kwintsasa engenalutho njengoko kuya kubakho i-catabolism yezicubu ze-muscle, ngoko-1.5 iiyure ngaphambi kokuzivocavoca kufuneka udle ukutya okunotye kwi- carbohydrates enzima .
3. Emva koqeqesho, kufuneka uvuselele izicubu zomzimba. Kunconywa emva kwemizuzu engama-40-60.

Ukugijima iimpahla zokunciphisa

Kubalulekile ukhethe iingubo ezifanelekileyo, ukwenzela ukuba ngexesha lokugijima, akukho nto ingaphazamisa, ngoko ukhethe ibhulukwe kunye neTekhthi engayi kukuthintela ukunyakaza kwaye yomelele umzimba. Izinto ezinokuzikhethela azikhethi, kuba oku kuxhomekeke ekusebenzeni kokulahleka kwesisindo. Abaninzi bayacetyiswa ukuba bagqoke iingubo ezininzi, ukuze umzimba uphuphe, kodwa oku kunokubangela ukugqithisa umzimba kunye nokulimaza impilo. Izikhatho kufuneka zikhululekile, zilungele inyawo, kodwa ungayifaki.