Running buciko. Indlela ukubaleka ukuba unciphise umzimba?

Oogqirha ngazwilinye bathi ndlela esempilweni nekhuselekileyo ukuphulukana ubunzima - ukuhlanganiswa ebhadlileyo ukutya okunezondlo kunye umthambo eyaneleyo. Ngokutsho abaziingcali impilo yomzimba, uhlobo isebenzayo yezemidlalo ngokuphathelele ukusetyenziswa osidingayo uyasebenza. Kakade ke, naziphi Lomsebenzi othile kungakhokelela ekubeni umzimba. Kodwa lusasebenza - ngaphandle yokhuphiswano.

Kutheni run baphumelele kangaka?

Isizathu kukuba ukwenza kubo, siya kusebenzisa phantse kuzo zonke iintlobo izihlunu, komeleza inkqubo sentliziyo, ukukhuthaza umoya engcono ekhule ioksijini igazi kufumaneka bantu. yokucolwa ngelixa njengomtyibilizi kakhulu amafutha ngokukhawuleza ukutshisa lwenzeka ngesantya okukhawulezileyo.

Ngoko ke, mna nawe Kufuneka sijonge phandle ukuba ukunciphisa indlela ubunzima ngokukhawuleza nangempumelelo. Ilungelo ukuqhuba injongo enjalo kufuna ukuthotyelwa kunye ubuchule ethile, ngokusekelwe uthotho imithetho engqongqo. Njengoko usazi, ngamnye wethu wahlukile. Kungenxa yokuba isicwangciso soqeqesho kufuneka libe kwinqanaba elenza ukuba banyanisile kuwe. Ngapha koko, ukongeza ngokubhekiselelwe kunye nokulahlwa umzimba, injongo yethu - kukuzonwabisa "izihlunu 'uvuyo.

Lungisa ndlela nokubaleka - ukubaleka njani?

Cinga imithetho engundoqo phantsi apho iiklasi kufuneka ihlelwe. Okokuqala, khumbula ukuba bazifudumeze emane iyafuneka. Makube mawathathwe iseti encinane olulandelenayo, kubandakanywa ukuthambeka, ukujika uhlale-ups. Injongo imisebenzi enjalo - wolule izihlunu zakho nokulungiselela imithwalo kakhulu ngakumbi.

Elinye lamanqaku aphambili apha, ongayi kuba nako kuhoywa, - imeko ebonakalayo webhunga abaqalayo mbaleki. Buxhomekeke kuyo, ukuze isebenze kakuhle ngayo. Running Indlela umntu ababemazi ngaphambili phantse akukho uqeqesho, kufuneka ingakumbi nokuthantamisa.

Ukubandezeleka ukusuka ukutyeba kufuneka uqale hamba uye kubethwa ngumoya okanye ukukhanya emane njengomtyibilizi. Kungenjalo, umthwalo kumalungu amadolo kunokuba prohibitively phezulu. Le - indawo isibetho uninzi lwabantu amanqatha ekufuneka rhoqo "ukutsala" phezu ngokwakho wayedla ezingaphezulu.

Njengoko kungaba

Running ingaba obungabangeli mdla okanye hlzyo inbhoks - igama obuliqilima. Obungabangeli mdla ukubaleka kakhulu obungabangeli mdla, awenze, uya kukwazi ukuba aqhumisele ngamanqatha ayikho kakhulu. njengomtyibilizi lezithuba lubanesiphumo iqapheleka kakhulu ngokubhekiselele umzimba.

Ngexesha ulawulo ukubetha iiklasi ezifunekayo, kungenjalo kukho umngcipheko Ayiyongozi kakhulu kwimpilo. Kufuneka ubambe ixabiso layo imida echazwe-ngaphambili. Lower zibekwa kwinqanaba echazwe ifomula (220 - ubudala) x 0.6. Ukubala qondo liphezulu, umahluko linye liphindaphindwe 0.8.

amacebo aluncedo

It awuqalanga su kuphela. Indlela ukubaleka, kungekhona ukwenzakalisa empilweni? Yiya baleka ilandelayo xa umzimba kokwemvelo kwisigaba umsebenzi. Kusekutsha kusasa, emini okanye ngokuhlwa, kodwa hayi kakhulu emva kwexesha. Stock up on amanzi entsubeni, unako usele kwii-SIP ezincinane okanye nje imanzise umlomo wakho. emzimbeni kufuneka kungavunyelwa.

Kodwa ayikhuthazwa ukuzithwalisa imithwalo esiswini ukutya phambi ukubaleka. Ukuba une isidlo okanye isidlo sangokuhlwa, wabeka ngokubaleka phezu iiyure ezimbini okanye ezintathu.

Indlela ukubaxhobisa ukuba ukubaleka? Eyona nto ibalulekileyo apha - ukukhetha izihlangu esemgangathweni. Running izihlangu okanye iiteki ukuba run kufuneka bonwabe, ngaphandle ithuba komsipha izihlunu kunye nokwenzakala.

Ubaleko ekuseni kwabasaqalayo (ukunciphisa umzimba). Technique emaXhoseni yayo engundoqo

Ngoku sihlolisise ubuchule zokusebenzisa lokuphumla. Kakade ukusuka igama ngokulula bafikelele kwisigqibo malunga neempawu zalo eziphambili. Ekuqalekeni usebenzisa i-ngesantya esiphezulu, ngoko izinga intshukumo lifinyele. Wena udlulela njengomtyibilizi, okanye nje inyathelo ngokukhawuleza. Xa ibuyiselwe ukuphefumla, kwakhona yenze idabi, esebenzisa ubuchule babo ngokwasemzimbeni inani.

uqeqesho lokuphumla enokusetyenziswa kweentlobo ezintathu. Phantsi siqongqothe lekhefu kwakuthetha usebenzisa ubuchule kunye alternating ekhefu fast and kade. Ukongeza fat olunzulu eluvundwini, le isimbo kukhuthaza amandla kwaye inika inqanaba qete. Kukho lula ukuqonda ukuba usebenzise indlela efanelekileyo. ndlela isebenza, ifoto abunikiweyo ngezantsi, ulungelelene igama - imbaleki utshintsha okwenkawu ngesantya eyahlukileyo.

Tempo run ekuthiwa apho ibimele ukuba isebenze ngokukhawuleza kangangoko kunokwenzeka kwi imigama ngokwanelisayo elide. Amaxesha amaninzi xa nesantya ziqaliswe umjikelo omtsha yokwenyuka rate. imisipha Fast aqiniswa, amanqatha uvuza iinyembezi phambi kwamehlo ethu; kwandisa nomdlandla - ufunda ukuba usebenzise indlela efanelekileyo. Running nqubo 1 km okanye nangaphezulu kunzima.

Ngokwala isebenza umnxeba, apho imbaleki avareji ihamba umgama omde de waphelelwa epheleleyo. Ndivakalelwa ukuphelelwa umoya yokunqongophala kwe-oksijini, kunciphisa umyinge Iimbaleki kunye ehamba kuhle. Xa ukuphefumla ibuyiselwe, isantya kwakhona landile ukuya kunokwenzeka ubuninzi.

Yintoni ukhethe? Indlela ukubaleka? Running ndlela ukunciphisa umzimba, ngamnye ngokuzimeleyo okhethiweyo ngamava abuhlungu.

Thina umzimba wethu

Inani phindwa ihamba kuphela ngamnye nayiphi na kwezi ntlobo. Ukuchaza oko, kufuneka ingqalelo kuphela xa impilo yabo. Xa kwiseshoni yoqeqesho nganye iya kuba luncedo ixeshana ukwandisa umgama okanye ubude okanye ibaleka ngesantya (okanye zidityaniswe zombini). Ngokuthe ngcembe ukuphucula ubuchule okungajikiyo - ukuba usebenzise indlela, uya kuqonda.

Kwenzeka ntoni emzimbeni ngexesha lekhefu aphilileyo? umzimba wethu ubona imo isindululo okukhawulezayo njengomnqophiso yokuwa olumandla glycogen. Inqanaba eliphezulu losetyenziso amandla ngexesha esilolo kakhulu kubangela ukuba umzimba nangoko atshise unikezelo ekudleni iyafumaneka. Emva koko, baqala ukuba ngenkuthalo azidilize amafutha.

Xa ugidime, ukwanda koxinzelelo lwegazi kunye iqondo lobushushu emzimbeni, ukuphefumla ukubetha ophilisayo. Yiloo nto - isalathiso esicacileyo ukuba ukutya kwandiswa kwaye kukho kakhulu kokutshatyalaliswa esebenzayo kwithishyu adipose. Le amandla inertia omzimba womntu ukunyuka kweqondo metabolic igcinwa naxa nokusuka run olunzulu ngesantya esiphezulu ukuya lokuphumla kwethu kade.

Indlela engcono izifundo

Amanye amacebiso aluncedo ukuze isebenze ngendlela efanelekileyo. Running nqubo ku kusasa ngenxa elinesihlanu - imizuzu engamashumi amabini imo lokuphumla yonke imihla ngempumelelo ngakumbi avuthayo calories kwemfuneko ngaphezu ngokubaleka iiyure ezimbini kuhamba ngonyawo lonwabu nje. Umphumo iya kuba phezulu nokuba kuloliwe kathathu ngosuku imizuzu eli-15.

Isizathu kukuba zonke isiphumo efanayo inertia. Emva nganye kwezi runs, umzimba ezimbalwa iiyure kuyaqhubeka ngesantya olukhawulezisiweyo baze batshise iivenkile ngamanqatha. Ngoko ke, ezintathu emane amancinci ngokuphathelele 7 iiyure zomsebenzi akhe asebenzayo.

Njengoko sele kukhankanyiwe, inkqubo ukuncipha kufuna indlela ebanzi. Umthwalo kwenziwa ukuba aqhumisele ngamanqatha abangaphezu kwemfuneko kunye nokwakha izihlunu kufuneka ngokufanelekileyo ukudityaniswa ukutya okunempilo. Kubalulekile ukuba usebenzise amafutha, iiprotheni kunye carbohydrate ipesenti ethile. Hle baya kudla izidlo ezincinane izihlandlo eziliqela ngemini.

Yiba nomonde

A amagama ambalwa kuphela ukuba isebenze ngendlela efanelekileyo. Oomatshini isebenza ukunciphisa umzimba, nkqu ezininzi "phambili" kwakuya ingaphumeleli ngaphandle ukuphumla eyiyo, eli candelo eyona ibaluleke ngakumbi kuzo ukulala ebusuku elide ngayo. Ukuba ufeze zonke iimeko ngentla, indlela kwinkqubo nokuncipha iya kuba physiologically uyagwetyelwa ngokwasemisebenzini, abanobuchule ukuqinisekisa ngeziphumo ezithembekileyo.

Asimele silibale ukuba ngokukhawuleza ulahlekelwe inani elikhulu wayedla - akukho nzima kuphela alinakuzuzwa, kodwa kakhulu yingozi. Bekuya kuba kulungile ukuba unciphise umzimba qho ngenyanga-2 okanye ama-3 kg, nqo komeleza izihlunu kusingise imilo elungileyo ngokomzimba. Kulo mzekelo, awufuni ukufumana Imihlubulo flabby ulusu ngenxa unokukhawuleza yayo.

Sathi sakubaleka ke phezu ndawo

Kaloku, kuthekani ngabo ngenxa ukutyeba okanye nje ngenxa yohlobo ibonakala ntloni kwibala okanye kwiindlela apake itraksuti? Kaloku, yaye kubo akukho indlela. Le "obscheprimiryayuschy" (njenge Vysotsky) baleka kuloo ndawo. Akufuneki ityeshelwe, hayi nje kuphela ngenxa wabaqalayo, kodwa abalwa kakhulu phambili utyebile. Le - ekugqibeleni ogqibeleleyo kusasa kwabasaqalayo, ukubaleka nqubo ku ndawo ilula nefikelelekayo kumntu wonke.

Eyayidume bantu, yena - indlela enkulu ukulayisha. Ngapha koko, ukuba Ukunkcunkca kwindawo okuyo, akuyomfuneko ukuba ukuvuka ekuseni, okanye ukhangele indawo efanelekileyo ukuze uqeqesho. Awunayo kuxhomekeka kwiimeko zemozulu okanye iimboniselo elibhalwe ngokumileyo abakhweli random. Kwanele ukuba ukuvula ifestile okanye window kwaye uqala khosi.

Indlela ukubaleka? ukubaleka kwi ubuchule ndawo kudla ngokuquka ubukho treadmill okhethekileyo - treadmill. Kodwa ke ukuba akukho - ungakhathazeki. Kakade ke, kunye lo mshini kwenza izinto zibe lula, kodwa kusenokwenzeka ukuba ukubaleka kwaye nje emgangathweni.

Ubaleko endaweni, kufuneka ukulawula ukuma kwabo. Ngasemva kufuneka ngqo, isisu ethe khotsho ezantsi phezulu, iingalo esigotyiweyo zaqina kancinane umzimba. Imilenze bayavuka phezulu kakhulu, amadolo ngqo entla kweenyawo. Ukuphefumla kufuneka zifane.

Oku kunokwenzeka yaye kuyimfuneko ukwenza ngokubaleka kwisayithi ikwimo efanayo lekhefu. Kuyinto elula ukuyenza lo mshini. Oku kusenokuba njalo, ungabeka isantya.

ukususa esiswini

ubunzima nganye yokulahlekelwa uyazi ukuba iikhilogram wothiyiweyo akafuni ukuba isasazwe ngononophelo wonke umzimba yaye bakholisa waqokelela imibimbi engasokuze esisu kunye emihlubulweni. Zombini amadoda namabhinqa abachaphazelekayo equmbile isisu rhoqo enkulu kakhulu. Ngaba kunokwenzeka ukuba ukufezekisa, ukuze babe imibulelo tyaba kwaye kufanelekile ukuba ukubaleka, apho, njengoko yaziwa, umsebenzi olunzulu wenziwa gluteal kunye nemisipha umlenze?

omnye kuphela uhlanga akayi kwenza isisu sakho tyaba ngokugqibeleleyo. Injongo yale hlobo lomsebenzi ngokwasemzimbeni - ukunciphisa umaleko manqatha phezu umzimba uphela. Ngenxa nethe olunzulu yezityebileyo uya kunyibilika ngokomlinganiselo yonke indawo, kuquka esiswini. Ukuze kufikelelwe isiphumo abanqwenelayo amaphononongo cross-lizwe Ungongeza umthambo esiswini kunye yokudla elungile.

Xa elabo iziphumo

Yintoni na ixesha elifunekayo ukuze kufikelelwe isiphumo ngaphezulu okanye ngaphantsi obonakalayo? Cacisa kwakhona --ngqwayi ezenzo! Ukuvelisa kuzo amaxesha ngamaxesha, akuyi ukuphumeza nantoni na. Ukuba uvumela ukonqena, olubi okanye ingqesho esisigxina siyawuphuthisa na kuqalwa yobuqhawe, apho kuya kubakho isiphumo kwaphela.

Uqeqesho kufuneka kwenziwe ngamaxesha ubuncinane sibini ngeveki. Le - ubuncinane benani abo bafuna ukubona isiphumo. Kodwa ke into engcono, xa uqala ukuba kuqhuba yonke imihla, Kakade amalungiselelo oku ngamanye amaxesha kunzima kakhulu.

Yonke into ezandleni zethu!

Wena Ukhethe indlela eyiyo ukubaleka. Indlela ukubaleka, ukuba awabe ngokukhalipha iinzame hayi ubunzima ukusuka sindisa? Ungaqala usuku imizuzu eli-15 ka "intlanganiso" kusasa ngexesha lesidlo sasemini zama ukusebenza phandle lo mshini (ukuba zikhona), kwaye emane ngokuhlwa ngexesha lokulala lokuhlela nto kunzima kangaka ukuba ngekota yeyure - it fisa.

Konke oku kuya kufuna akukho iinzame kunye nexesha ngaphezu utyelelo nakwiziko lokuzilolonga kunye nexesha elichithwa endleleni apho umva. Kunye nempumelelo akukho ngaphantsi. Makhe wena ukuxhasa ingcamango yokuba naliphi na ishishini kakhulu kufuneka uzingise kunye nomonde. Ngena zekota elide, kwaye isiphumo Qiniseka ukuba kuza.