Loluphi uhlobo lokuzilolonga ibhayisekile emileyo?

Ibhayisekile emileyo: izihlunu azilolongayo
Ukongeza entliziyweni, masingakulibali ukuba ibhayisekile emileyo ngumdlalo we-cardio, izihlunu ezisetyenzisiweyo kwibhayisekile yangaphakathi zifumaneka ikakhulu emilenzeni, emathangeni, emilenzeni (umzimba ophantsi), izisu kunye nomqolo (umzimba ophezulu).

Loluphi uhlobo lomthambo ibhayisekile yokuzilolonga?

Ayisebenzi nje ukwenza ithowuni yemilenze kunye neempundu zakho, kodwa iya kukunceda ukuba wenze ithoni ye-trunk kunye nemilenze ephezulu, iyenze ibe ngumsebenzi opheleleyo. Lo msebenzi usebenza zombini ukutshisa amanqatha, kunye nokuphucula imeko yomzimba kunye nempilo ye-cardiovascular.

Kwenzeka ntoni ukuba ndenza imizuzu engama-30 kwibhayisekile emileyo?

Konke kuzo zonke, ukwenza imizuzu ye-30 yokuhamba ngebhayisikili yonke imihla kuqinisa imisipha kunye namalungu, kutshisa iikhalori kunye nokulwa noxinzelelo. Sisiqalo esihle. Ukusuka apho, unokongeza ixesha kwaye udibanise neminye imisebenzi, efana neendlela zamandla.

Kwenzeka ntoni xa ndisenza ibhayisekile emileyo yonke imihla?

Ngokwenza ibhayisekile emileyo rhoqo, uya kutshisa amanqatha kunye nezihlunu zethoni, ngoko ke umthamo uya kuncitshiswa xa uqalise ngobunzima obuthile. Ukufumana isihlunu uya kufuna isicwangciso esithe ngqo ngakumbi apho udibanisa ukutya kunye noqeqesho lobunzima.

Yintoni engcono ukuhamba okanye ukwenza ibhayisekile emileyo?

Ngokwenene, ukuhamba kutshisa amanqatha amaninzi kunokukhwela ibhayisekile. Ngokuqinisekileyo, kuba ngumsebenzi onzima. Yeyiphi engcono ekulahlekeni kobunzima? Ukunciphisa umzimba kubandakanya ukwandisa inani leekhalori ozitshisayo xa kuthelekiswa nenani odla ngalo ngosuku.

Leliphi ilungu lomzimba elilahlekelwa bubunzima ngebhayisekile yomthambo?

Ibhayisekile emileyo itshisa iikhalori ezisuka kuwo wonke umzimba, kubandakanya nesisu, kuba kufuneka uvume isivumelwano se-abs yakho ukuze ugcine ulungelelwaniso olululo, ngoko ke unokusebenza i-abs yakho kwibhayisekile emileyo.

Ukuba ndihamba ngebhayisekile nje?

Tshisa iikhalori ngokukhawuleza nangcono. Uxinzelelo lwegazi oluphezulu kunye nokunyuka kwentliziyo. Lo ngumsebenzi onokwenziwa ekhaya. Phucula impilo yakho yomzimba, utshise amanqatha kwaye unciphise ubunzima.

Leliphi elona xesha lilungileyo lokukhwela ibhayisekile emileyo?

Leliphi elona xesha lilungileyo lokukhwela ibhayisekile emileyo? Elona xesha lilungileyo lokwenza ibhayisekile emileyo ngu-7 am kuba ukwenza umsebenzi womzimba ekuseni kuphucula umgangatho wokulala kunye nokutshintsha kwexesha lobusuku kwixinzelelo lwegazi, ngokutsho kophando lwezenzululwazi olupapashwe kwiVascular Health and Risk Management.

Ngowuphi umthambo otshisa iikhalori ezininzi?

Ukuzilolonga ngeAerobic yeyona ndlela isebenzayo yokutshisa iikhalori kwaye ibandakanya imisebenzi efana nokuhamba, ukukhwela ibhayisekile, kunye nokuqubha. Njengenjongo eqhelekileyo, bandakanya ubuncinane imizuzu engama-30 yomsebenzi womzimba kwindlela yakho yemihla ngemihla.

Indlela yokusebenza isisu kwibhayisekile emileyo?

Ncamisa i-trunk kwii-handlebars kwaye uzame ukubeka isisu ezantsi kangangoko, ujonge emhlabeni, yeyona ndawo ingcono yokusebenza izisu. Kwakhona yehlisa intloko namagxa akho kuba uya kuba wongeza uxinzelelo lwesisu kwi-pedaling kwaye oko kusebenza kakuhle kakhulu.

Indlela yokukhulisa iimpundu kwibhayisekile?

Ukujolisa i-glutes yakho kwibhayisekile emileyo, kufuneka ungeze ukuchasana kwaye ume kwibhayisekile, njengabakhweli beebhayisikile "bezinyuko". Xa ukwindawo yokuhlala, i-glutes iyaphumla. Ukuma kwii-pedals kunye nokunciphisa ukubandakanyeka kwee-quads zongeza ukuchasana kwi-glutes.

Kwenzeka ntoni kwibhinqa ukuba likhwele ibhayisekile?

Ukukhwela ibhayisekile kunokubangela ukunciphisa ubuntununtunu besini kunye nezinye iingxaki zempilo yezesondo kwabasetyhini, ngakumbi xa ii-handlebars zisezantsi kunesihlalo. umfanekiso we-captionUxinzelelo oluqhubekayo lwesihlalo sebhayisiki lunokubangela iingxaki ngemvakalelo ye-pelvic.

Yintoni engcono ukulahlekelwa sisisu ukubaleka okanye ukukhwela ibhayisekile?

Nangona yonke into inxulumene, ngokubanzi, ukubaleka kunye nokuhamba ngebhayisikile zimbini zezona midlalo zicetyiswayo ukuba injongo yakho kukunciphisa umzimba kwaye mhlawumbi ngebhayisekile ufumana inkcitho yekhalori ephezulu kancinci. Sithetha ngomyinge wama-600 okanye ama-700 kcal/yure, noko ungaphezulu ukuba ukhetha ibhayisekile.

Kufuneka isetyenziswe ixesha elingakanani ibhayisekile yokuzilolonga?

Iingcali zincoma ukuhamba ngebhayisikile iintsuku ezintathu okanye ezine ngeveki malunga nemizuzu engama-45. Kungcono ukudibanisa iinzame ezinkulu kunye nezinye ezikhaphukhaphu ngaphambi kokukhetha ubungakanani bomgca: siyakuxelela izitshixo.

Kwenzeka ntoni xa ndihamba ngebhayisekile imizuzu engama-10?

Ukusebenzisa ibhayisekile ubuncinane imizuzu eyi-10 ngosuku kuya kunciphisa amathuba okuba ne-myocardial infarction. Ukuzivocavoca, kunye nokusetyenziswa kwebhayisikili, kudala umsebenzi okhusela amajoyina kwaye, ngokuqinisekileyo, unceda ukuthintela ukungahambi kakuhle.

Yintoni onokuyidla emva kokuzilolonga ngebhayisekile?

Emva koqeqesho kunye nebhayisekile, ukugaya kufuneka kube lula kwaye ngokukhawuleza apho kuya kufuneka sibuyise iiprotheni, i-electrolytes kunye ne-carbohydrates. Ngaphakathi koku kutya siya kuba nazo, iibha kunye neziselo zamandla okanye amandongomane.

Yintoni eyona nto ingcono ukulahlekelwa ngamafutha esiswini?

Imisebenzi ye-Cardio iyona nto ibhetele xa kuziwa ekunciphiseni umzimba kunye nokutshisa amafutha. Ukuba ufuna ukuba iziphumo zibonwe ngexesha elifutshane, nawuphi na umthambo we-aerobic uya kuba ngumhlobo wakho omkhulu. Ukuhamba, ukubaleka, ukukhwela ibhayisekile, ukuqubha okanye ukudanisa zezinye zezinto ezigqibeleleyo zokufezekisa injongo yakho.

Zeziphi ezona mithambo zilungileyo zokulahla amanqatha esiswini?

Le ngenye yeendlela ezilula kunye nezisebenzayo zokuqinisa isisu. Lala phantsi ujonge phezulu kwaye ubeke iintende zakho esifubeni sakho.

1. Okokuqala, yiya kwisidlo.
2. Hlala phezulu.
3. I-Crunch ngemilenze ephakamileyo.
4. Iibhayisekile zokuhlala.
5. Ukuphakamisa umlenze.
6. Isikere ngasemva.
7. I-Crunch eguqulweyo.
8. Igriddle.

Yintoni umahluko phakathi kwebhayisekile yokuzilolonga kunye nokusonta?

Umahluko phakathi kwebhayisikili emileyo kunye nomjikelezo ojikelezayo okanye wangaphakathi kukuba lo mva unzima ngakumbi, usebenza kwaye uxhathisa. Ibhayisekile yebhayisekile yangaphakathi ikuvumela ukuba ukonwabele imvakalelo efana naleyo yokunyovwa ngaphandle.

Kufuneka utye ntoni phambi kokuba wenze ibhayisekile emileyo?

Eyona nto icetyiswayo kukuba uthathe i-carbohydrates "elula", yokufunxa ngokukhawuleza edlula ngokukhawuleza egazini kwaye ikuvumela ukuba ulawule amanqanaba akho e-insulin. Ezi carbohydrates zinokufumaneka kwiziqhamo, amandongomane okanye kwijusi.

Kufuneka wenze ibhayisekile emileyo kangaphi ngeveki?

Kodwa ukufumana izibonelelo ezicacileyo kuwo wonke umzimba, ingcali yeRadical Trainer icebisa ukudibanisa iiseshini zebhayisekile ezimileyo kunye noqeqesho olusebenzayo olusebenza ngomzimba wethu malunga namaxesha ama-3 ngeveki.

Yintoni engcono ukuzivocavoca kwisisu esingenalutho okanye emva kwesidlo sakusasa?

Umsebenzi womzimba kuqala ekuseni, ngaphambi kwesidlo sakusasa, unempembelelo enamandla emzimbeni: iphucula impendulo kwi-insulin, inyusa ukutshiswa kwamafutha kunye nokunciphisa amanqanaba eswekile yegazi.

Ndazi njani ukuba nditshisa amafutha xa ndisenza umthambo?

Wazi njani ukuba uziqeqeshela kwindawo yokutshisa amafutha e-aerobic? Uya kuziva ngathi wenza umthambo kodwa uya kuziva ukhululekile. Ukuba uyakwazi ukuthetha ngaphandle kokukhefuzela, ukwindawo elungileyo. Ukuchasana noqeqesho oluphantsi koqeqesho oluphezulu lwe-high-intensity interval training (HIIT).

Leliphi igumbi lokuhlambela elingcono emva kokuzilolonga?

Kungcono ukuqala ngamanzi adikidiki kwaye uvumele umzimba wakho ukuba uhlaziyeke kancinci phambi kokuba usebenzise amanzi ashushu. Ukuhlamba ngamanzi ashushu kunemiphumo enenzuzo kakhulu emzimbeni emva kokuzivocavoca.

Yintoni enokuyenza ukukhawulezisa imetabolism kunye nokunciphisa umzimba?

Ngaba uyayazi indlela yokukhawulezisa imetabolism?

1. Yidla iprotheni kunye nesidlo ngasinye esiphambili.
2. Sela amanzi abandayo ngakumbi.
3. Ziqhelanise noqeqesho lwezemidlalo olukwizinga eliphezulu.
4. Kuphephe ukuchitha ixesha elininzi uhleli.
5. Yidla iti eluhlaza.
6. Faka ukutya okuneziqholo kwisidlo sakho.
7. Lala kamnandi ebusuku.

Ngawaphi amalungu omzimba athotywayo ngokukhwela ibhayisekile?

Ukongeza entliziyweni, masingakulibali ukuba ibhayisekile emileyo ngumdlalo we-cardio, izihlunu ezisetyenzisiweyo kwibhayisekile yangaphakathi zifumaneka ikakhulu emilenzeni, emathangeni, emilenzeni (umzimba ophantsi), izisu kunye nomqolo (umzimba ophezulu).

Ngowuphi umdlalo okwenza ube nomsila kunye nemilenze?

Ifashini ephezulu kwaye ayikho ngaphantsi, i-CrossFit lolona qeqesho lushushu okwangoku kwaye izibonelelo zayo zikwachaphazela i-glutes. “Luhlobo lokuzilolonga ngamandla, olunabalandeli abaninzi nangakumbi kwilizwe lethu.

Unjani umzimba womkhweli webhayisikile wasetyhini?

Iingalo ezibhityileyo kunye nemilenze eyomeleleyo, yindibaniselwano eqhelekileyo yomkhweli webhayisikile. Izihlunu ezichazwe kakuhle kumzimba ongezantsi, kodwa kunye neengalo ezifana neentonga. amanxeba. Abakhweli beebhayisikile abaqhelekileyo benza iikhilomitha ezininzi ngebhayisekile, kwaye kungekudala okanye kamva baye bawa.

Ingaba ibhayisekile yenza ntoni emilenzeni?

Yeyona ndlela ilungileyo ukomeleza ezi ndawo



Ngaloo ndlela, uphuhlisa amalunga kunye nezihlunu zemilenze, izinqe kunye neempundu kwaye kukunceda ulahlekelwe ngamanqatha emathangeni kunye namathole. Enyanisweni, kunye nokubaleka kunye nokuqubha, yenye yeendlela ezilungileyo zokuphucula ukomelela kwe-aerobic.

Utshintsha njani umzimba wakho xa ukhwele ibhayisekile?

Ukuhamba ngebhayisikile kunceda ukuphucula ukusebenza kwembaleki ngokuphucula ukomelela, ukunyamezela, nokunyamezela ngaphandle kokonakalisa imisipha yomlenze. Ikwangumsebenzi we-cardio onempembelelo ephantsi, kwaye ukuyongeza kwirejimeni yoqeqesho lwakho lweveki kuya kukunceda ukuba wenze okungakumbi ngoxinzelelo oluncinci emzimbeni wakho.

Xa ibhinqa likhwela ibhayisekile, ngaba liba nemincili?

Ngaba unokufumana ulonwabo lwesondo ngokukhwela ibhayisekile? Impendulo nguewe, kwaye ixhaswa luphando lweYunivesithi yase-Indiana (USA), olwapapashwa kwi-Sexual and Relationship Therapy kunyaka ophelileyo.

Ingaba kufuneka ndikhwele ibhayisekile ukuze ndinciphise umzimba?

Ngokufutshane, zingaphi iikhilomitha okanye ixesha elingakanani ekufanele ndinyathele ukuze ndinciphise umzimba? Ngokufanelekileyo, kufuneka uziqhelanise nalo msebenzi ngesantya esiphakathi kwaye ugubungele hayi ngaphantsi kwe-15 km malunga nemizuzu engama-45. Yenza ubuncinane kathathu ngeveki.

Iqala nini ukubonwa ibhayisekile?

Iingcali zibonisa ukuba, ubuncinci, kuthatha malunga neeveki ezine ukuqala ukubona iziphumo. Kwaye loo nto ithatha ukuba umntu uqeqesha kathathu ngeveki malunga neyure. Kwimeko yokutyeba kakhulu, iziphumo ziya kuthatha iinyanga ezimbini ukuba zivele.

Yintoni omawuyenze ukuze ungadinwa xa ukhwele ibhayisekile?

Sithembe, uya kuvuyela ukubona inkqubela yakho kwaye uya kuhlala ukhuthazwa, ngoko gcina ezi ngcebiso engqondweni ukuze ungadinwa kwibhayisekile kwaye uphele unikezela.

1. Funda ukuphefumla ngokuchanekileyo.
2. Bukela ubuchule bakho bokukhwela.
3. Funda ukusebenzisa isantya.
4. Qaphela ukuma kwakho (ingakumbi kwiinduli)

Zeziphi iinyikima eziselwayo ngabakhweli beebhayisikile?

Cofa kwindawo nganye ukuze ubone iresiphi:

1. 1. "I-EPO yemifuno": I-Beet smoothie kunye ne-apile kunye nejinja.
2. I-Banana smoothie kunye nobisi lwe-almond kunye nobusi. I-shake yokusela ngaphambi kokuzivocavoca.
3. I-cucumber tea kunye ne-mint kunye ne-lime.
4. Ukufakwa kwetiyi yeginger kunye nemon.
5. I-Choco-Coffee Shake
6. Iprotheyini eshukumayo kunye neziqhamo ezibomvu.
7. 7 "U

Uphefumla njani xa ukhwele ibhayisekile?

Isitshixo sokuphefumla kakuhle kwibhayisekile kukuqinisekisa ukuba usebenzisa imiphunga yakho ngokupheleleyo. Ukwenza oku, musa ukuphefumla kancinci, phefumlela phezulu. Ngale ndlela, uya kusebenzisa ngakumbi umthamo wakho wemiphunga kwaye uqale ukukhulisa amandla omzimba wakho wokwenza ioksijini.

Yintoni esebenzayo kwibhayisekile?

Yeyiphi imisipha esetyenziswayo xa ukhwele ibhayisekile?

• Izihlunu zethole. Zombini i-gastrocnemius kunye ne-soleus ngamalungu ethole athatha imilo ngenxa yokwenziwa kwesi siqhelo.
• Izihlunu zamathanga.
• Izihlunu zegluteal.

Indlela yokwazi ukuba amanqatha ayakhutshwa kumchamo?

Indlela yokufumanisa amanqatha kumchamo? Ngokuqhelekileyo, amanqatha kumchamo abonwa ngeso lenyama. Ngamanye amaxesha into ebonwayo kukuba ulwelo lukhangeleka ngathi lunamafu. Ngamanye amaxesha kuyabonakala ukuba kukho amanqatha kuba adada ebonakala enamafutha.

Indlela yokulahlekelwa sisisu esingaphantsi kwenkaba?

I-6 yokuzivocavoca ukulahlekelwa ngamanqatha ukusuka emazantsi esisu

1. Xhuma squat.
2. Iplanga ejijelwe ngokutyibilika.
3. Abakhweli.
4. Oojack abaxhumayo.
5. Isikere sesisu.
6. Amadolo esifubeni.

Indlela yokutshisa amanqatha kwisisu kunye nesinqe ngokukhawuleza xa ulala?

Iziselo ezi-5 zokunciphisa umzimba ngelixa ulele

1. Ubisi. Ubisi sisiselo esifanelekileyo sokulala, kokubini kushushu kwaye kuyabanda!
2. Iti yejinja enelamuni. I-ginger kunye ne-lemon inokuvuselela i-metabolism kwaye idibanisa kakuhle kakhulu.
3. CHAMOMILE. Ngaba unengxaki yokulala?
4. Kefir.
5. Isiselo sesoya.

Kufuneka isetyenziswe ixesha elingakanani ibhayisekile yokuzilolonga?

Umzimba wethu uqala ukutshisa amanqatha emva kwemizuzu engama-20, kodwa ukuze uqeqesho lugqitywe, kufuneka lwenziwe malunga nemizuzu engama-40. Ngebhayisekile emileyo sisebenza imicu yemisipha emininzi ixesha elide, njengawo nawuphi na umthambo wentliziyo.

Ndingenza ixesha elingakanani ibhayisekile emileyo ukuze ndinciphise umzimba?

Iingcali zincoma ukuhamba ngebhayisikile iintsuku ezintathu okanye ezine ngeveki malunga nemizuzu engama-45. Kungcono ukudibanisa iinzame ezinkulu kunye nezinye ezikhaphukhaphu ngaphambi kokukhetha ubungakanani bomgca: siyakuxelela izitshixo.

Kufuneka ndikhwele ibhayisekile ixesha elingakanani ukuze ndinciphise umzimba?

Ibhayisekile emileyo nayo iyancipha ubunzima



Ukunciphisa umzimba ngolu hlobo lokuzilolonga, eyona nto ilungileyo kukuba uchithe malunga nemizuzu engama-45, kuba unokutshisa ukuya kuthi ga kwiikhalori ezingama-600 ukuba isantya sakho silungile.

Indlela yokusebenza isisu kwibhayisikili?

Ncamisa i-trunk kwii-handlebars kwaye uzame ukubeka isisu ezantsi kangangoko, ujonge emhlabeni, yeyona ndawo ingcono yokusebenza izisu. Kwakhona yehlisa intloko namagxa akho kuba uya kuba wongeza uxinzelelo lwesisu kwi-pedaling kwaye oko kusebenza kakuhle kakhulu.