Elona xesha lifanelekileyo ukusebenzisa: iimpawu kunye neziphakamiso yeengcali

Zombini ebomini yaye kwezemidlalo kufuneka lonke ixesha lakho. Elona xesha lifanelekileyo ukusebenzisa yeyona sisebenzayo ngokubhekiselele kwiziphumo ekuphumeleleni. Ukuba ukhetha okubi, ukuba uqeqesho swi nga hi pfuna ku ukuphumeza iinjongo ezinqwenelekayo. Yintoni elona xesha lifanelekileyo ukusebenzisa? Kuba umzimba? Kuba ubunzima bazuze? Xa ngaba Kulungile ukuya endlwini yerhuluneli, yaye nini ukwenza umthambo aerobic?

Konke kuxhomekeke iinjongo ilandelelwe. Ngubani na umntu ofuna: ukugcina umzimba wakho kwimilo, ukunciphisa umzimba, okanye, icala, azuze? Kuyinto le njongo yaye elona xesha lifanelekileyo umthambo.

uphando lwezenzululwazi

Izazinzulu ezivela kumazwe ahlukeneyo rhoqo ukuqhuba uphononongo eyahlukeneyo enxulumene nokuchongwa lelona xesha lifanelekileyo ukuzibandakanya kwimidlalo. Yaye kwakutheni ukuze bavela?

Abaphandi US baye bathi elona xesha lifanelekileyo ukusebenzisa umzimba ixhomekeke uhlobo ngaphandle kwayo. Abantu zohlulwa ngokwendidi ezintathu eziphambili: ectomorph, mesomorph, endomorph. Ukuba umntu omelwe ukwenziwa udidi lwesithathu, ukuba unalo ukutya olucothayo kakhulu kwaye kuxhomekeke kakhulu iseti wayedla ezingaphezulu. Ngokuba lo hlobo zemidlalo ezininzi ziya sihambelane kusasa. Oku iiyure sisi-7 ukuya kweli-10. Ngeli xesha emzimbeni kakhulu glucose encinane kunye glycogen, yaye kuyanyanzeleka ukuba amandla oxidizing amafutha.

Xa umntu ectomorph, ukutya kwayo ikhawuleza kakhulu kwaye kukho ukuthambekela ukubhitya. Ngokuba lo hlobo eli xesha lifanelekileyo umthambo ngokuhlwa, njengoko umzimba amandla aneleyo kunye namandla. Yaye kuye oqeqesho kuyimfuneko kakhulu.

Abantu besive uhlobo umzimba avareji, ebizwa ngokuba mesomorph. Zinelungelo exchange eqhelekileyo kwezinto. Utyekelo ukuba mkhulu kunye mncane abangekhoyo. Aba bantu nethamsanqa ngaphezu kwabo bonke; kuba kubo ixesha ukuqeqeshwa kuba nantoni na: kusasa, emalanga nangokuhlwa. Yonke into ixhomekeke kwi ukulungela ukuzibandakanya kwimidlalo kunye nentlalo-ntle.

Ezinye izazinzulu evela Williamsburg wenza uthotho amalinge, waphula imini izihlandlo ezine: 8, 12, 16, iiyure ezingama-20. Ngamaxesha athile-nxaxheba abaliqela wenza imithambo benemizimba enzima. Kufuneka kuqatshelwe ukuba ngaphambili aba bantu musa inxaxheba kwezemidlalo.

Le lokulinga wabonisa ukuba ngokuhlwa umthambo yoga zezona ngempumelelo kakhulu. Oku kungenxa kuphungulwe basebenze imicu kwezihlunu ukuzila. Bona zinemveliso kakhulu ngethuba uqeqesho ubunzima ngokuhlwa, xa ubushushu bomzimba engaphezulwana nje kancinane. Xivangelo xin'wana xa nkoka, leyo yatyhilwa ngexesha sifundo, - inqanaba testosterone kunye cortisol. Imvelaphi okhulisayo kwezihlunu. Second - ngokuba intshabalalo.

Xa uphumle, umgangatho testosterone siphezulu kusasa. Xa uqeqesho, umgangatho wayo liphuma kakhulu ngakumbi nje emva iiklasi ngokuhlwa. Isiphelo: ukuba injongo kukwakha ubunzima kwezihlunu, kungcono ukuba ukuqeqesha ngokuhlwa.

Elona xesha lifanelekileyo umthambo, aqhumisele ngamanqatha nokukhuthaza ilahleko ubunzima - kusasa, njengoko amazinga aphezulu cortisol. Kodwa ayikho simple kangaka. Okulandelayo iya kuxoxwa banzi.

Uqeqesho iintaka okuqala

Xa umntu uyavuka ekuseni kakhulu, umzekelo, 5, eziva ngaxeshanye ngokupheleleyo amandla, oko anjengeli uqeqesho ekuqaleni. Kufuneka kuphela ukuba uthathe ingqalelo iqondo lobushushu emzimbeni kwanciphisa ngeli xesha. Nemisipha kunye namalungu kusasa ayikho bhetyebhetye kakhulu, ngoko ukusetyenziswa kakhulu esebenzayo i azikhethekanga kakuhle. Kaloku, ukuphefumla imisebenzi kunye yoga - isigqibo esihle. amandla Little kuchithwa, kwaye umzimba ityala ngamandla imini.

C 7 ukuya amanqatha 9 isilonda

Kuyinto ezi iiyure ekuseni zilufanele amanqatha otshisayo and Cardio. amanqanaba cortisol ngeli xesha liphezulu, glycogen encinane kunye Umzimba uthatha amandla izihlunu adipose. Kungcono tirhisa uqeqesho kusasa akukho ngaphezu kwemizuzu 40 kwelona eliphakathi. Ukuba umntu akukho iingxaki kunye noxinzelelo intliziyo wegazi, ungenza ukwandisa isantya kwaye sehlise ixesha kwisiqingatha. Kufuneka ukuba bagxininise kwimpilo, njengoko kusasa asinguye wonke umntu anokuyenza.

Iiklasi aerobic - iiyure 15 ukuya 16

Ngeli xesha lobushushu umzimba uqala ukuphakama, ngenkuthalo ukuze isiqingatha sesihlanu sele ifikelele incopho yayo. Kuba ezi iiyure iintlobo egqibeleleyo ebonakalayo qete, eziquka ibhayisekile, aerobics, esina, njengomtyibilizi. Zinelungelo kwamnceda kwinkqubo umtshiso amanqatha, kwakunye ukunceda ukomeleza wokuphefumla kunye nemithambo yegazi.

Noqeqesho ukumelana ekumgangatho ophezulu - iiyure 17 ukuya 18

Eli lelona xesha ofanele ukuqeqesha benemizimba enzima. Kwezi iiyure kufuneka ukuya ejimini okanye bazibandakanye lokuphumla kunye ekumgangatho ophezulu uqeqesho. Kubo, i unyamezelo omkhulu kunene efunekayo. Ngokuhlwa, ubushushu umzimba ephakamileyo, kwakunye nenqanaba testosterone hormone. Zonke ezi zinto zibe nefuthe entle amandla. Ukususela kule ukusebenza linyukile kuqeqesho.

Uqeqesho emva kweeyure 19

Ngeli xesha, uqala ukunciphisa ubushushu bomzimba, nomzimba zifanele ezi iintlobo zoqeqesho, njengoko flex Elilawulayo, yoga, tai chi, elula. Zinelungelo uzole kwaye ekuvuseleleni, igalelo ekwakhiweni kokuma echanekileyo ezintle, ukomeleza oomaleko izihlunu enzulu, uphuhliso wonyamezelo bhetyebhetye, kodwa abe nempembelelo entle psyche.

isiphelo

Ukuqwalasela zonke ngasentla, singatsho ukuba elona xesha lilungileyo ukusebenzisa kuxhomekeke iimpawu ngamnye umzimba womntu, kwakunye neenjongo zawo. Ukunciphisa umzimba iiyure ilungileyo kusasa, nangenxa kuma izihlunu - ngokuhlwa. Nje phambi kokuba uqalise uqeqesho, kufuneka uye kugqirha wakho ukuba afunde banzi ngale umzimba kwaye uqiniseke ukuba akukho Izimo. Kwaye xa umthambo kubalulekile ukuba balandele yokudla kunye nokulala, kuba umphumo iya kuba indlela nje ilungelo zontathu amacandelo. Ukuba ubuncinane enye yezi meko iya kusala ngaphandle ingqalelo, ngisho nalapho bekhetha elona xesha lifanelekileyo losuku umthambo, uyakwazi ukusebenzisa ixesha elide batyakatywa, kodwa zange ibe ngaphezu okanye, icala, belula.