Kuthatha ixesha elingakanani ukujikeleza iikhilomitha ezingama-30?

Umqali weBhayisikile weNdlela: Iyure enye enesiqingatha. Umkhweli webhayisikile onamava: iyure enye. Umkhweli webhayisikile endleleni: imizuzu engama-45.

Inde kangakanani i-1 km ngebhayisekile?

Re: Wenza ixesha elingakanani ngekhilomitha? Kuxhomekeke kakhulu kwibhayisekile nakwilizwe. Umyinge olungileyo yi-2 min/km ngokubanzi.

Kuthatha ixesha elingakanani ukujikeleza i-100 km ngebhayisekile?

Iikhilomitha ezili-100 ngokuqinisekileyo ziya kuba ngaphezu kweeyure ezi-3 zokunyovwa kunye nomzamo womzimba.

Ikhawuleza kangakanani i-40 km/h?

U mzekelo

Zingaphi iikhilomitha ezinokuhanjwa ngebhayisekile ngosuku olunye?

Umndilili webhayisikile unokuhamba phakathi kwe-15 ne-20 km endleleni ngosuku ukuba uhamba ngesantya esiphakathi. Kodwa ukuba ujongene nedrafti engalinganiyo, isantya siya kuba ngaphantsi, ngoko uya kuhamba nge-10 okanye ngaphantsi, mhlawumbi.

Mingaphi imizuzu eyi-15 km ngebhayisekile?

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.

Kuthatha ixesha elingakanani ukujikeleza iikhilomitha ezingama-5?

Ngesantya esiphakathi (i-10 km/h), iikhilomitha ezintlanu zigutyungelwa ngemizuzu engama-30, nezintathu kwi-18.

Zingaphi iikhilomitha ezigutyungelwe kwimizuzu engama-5?

Imizuzu emi-5 = 6 km.

Kutyiwa ntoni ukuya kwibhayisekile?

"Kucetyiswa ukuba utye iicarbohydrates ezifana nepasta, irayisi, iitapile, isonka, iimbotyi, ubuncinane iiyure ezimbini ezinesiqingatha ngaphambi kokuba uhambe ngebhayisekile," utshilo uBárcenas. Ithiyori yeyokuba olu hlobo lokutya lugaywa ngokukhawuleza kwaye lunika umzimba amandla afunekayo ukunyovwa.

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.

Zingakanani iikhilomitha ezingama-30 kwiibhloko?

Inani leebhloko zekhilomitha lisekelwe kumsebenzi wemathematika olula kakhulu, ekubeni uhamba ukusuka kwiimitha ukuya kwiikhilomitha kwaye umgaqo olula wesithathu kufuneka uzaliseke.



Zingaphi iibhloko zekhilomitha?

Kufuneka wehlise nini isantya ukuya kuma-30 km ngeyure?

Kwiindawo zoxinaniso lwabantu nakwiindawo zokuhlala, kwiindawo zesikolo, xa iimeko zokubonakala zincitshiswa, xa iimpawu zendlela ziyalela okanye kufuphi nendlela yokuhlangana; abaqhubi kufuneka behlise isantya ukuya kwiikhilomitha ezingama-30 ngeyure.

Indlela yokuhamba ngokukhawuleza ngebhayisikili?

Indlela yokuhamba ngokukhawuleza ngebhayisikili

1. Khwela ngobukrelekrele. Ibhayisikili kunye namacandelo ayo adlala indima ebalulekileyo ekunciphiseni ixesha lecandelo lokuhamba ngebhayisikile.
2. Gcina usulelo lucocekile.
3. Wax ngokwakho.
4. Gcina i-aerodynamics yebhayisekile yakho.

Yintoni engcono ukuhamba okanye ukukhwela ibhayisekile?

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.

Zeziphi izihlunu ezisetyenzwayo kwibhayisekile?

Ezi zezona ziphambili:

• Gluteus Major. Yeqela le-gluteal muscle.
• i-semimembranosus kunye ne-biceps femoris. Zezo zihlunu ze-hamstring.
• I-Vastus medialis, i-rectus femoris, kunye ne-vastus lateralis. Zontathu ziyinxalenye ye-quadriceps.
• Gastrocnemius.
• Soleus.
• i-tibial yangaphambili.

Yintoni engcono ukunciphisa umzimba ukuhamba okanye ukukhwela ibhayisekile?

Ukuhamba ngokukhawuleza, mhlawumbi uya kutshisa ngaphantsi kwe-8 kilocalories ngomzuzu, ukuhamba ngebhayisikile 10 kilocalories ngomzuzu kwaye uqhuba i-12 kilocalories ngomzuzu womsebenzi. Ukuba uthanda ukukhwela ibhayisekile, yinike ithuba, kodwa ungoyiki ukuyidibanisa neminye imisebenzi.

Kwenzeka ntoni xa ndiphuma ndiyokukhwela ibhayisekile yonke imihla?

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.

Ndiyikhwela njani ibhayisekile ukuze ndiphulukane nesisu sam?

Ndikubonisa umzekelo wokuzilolonga kwekhefu.

1. Ukufudumala: imizuzu eyi-10 ukuya kwe-15.
2. Yenza umsebenzi wokuqina - kwisikali se-1-10 kwinqanaba le-9, apho uphefumla ngokunzulu, kodwa ungaphefumli - imizuzwana engama-30 ukuya kumzuzu.
3. Phumla umzuzu uthoba ubunzulu.
4. Phindaphinda malunga nezihlandlo ezihlanu.
5. Phumla imizuzu emi-3 ukuya kwemi-5.

Lingakanani ixesha lokukhwela ibhayisekile elilingana namanyathelo ali-10.000?

Ukuba ubheja kwindlela yokuphila esebenzayo, ngokutsho kwe-WHO (World Health Organization) kufuneka uhambe amanyathelo angama-10.000 yonke imihla, malunga neekhilomitha ezi-7. Ukuba sifuna ukunciphisa umzimba, kufuneka sinyuse inani lamanyathelo ukuya kwi-15.000, enokuba malunga neekhilomitha ezili-11 ngosuku.

Zingaphi iikhalori ezitshiswe ngebhayisekile?

Ngemizuzu engama-20 ukhwele ibhayisekile, ii<em>calories ezili-128 ziyatshiswa. Ngemizuzu engama-30 yokuhamba ngebhayisikile unokutshisa iikhalori ezingama-192. Ngemizuzu ye-40 yebhayisikile utshisa i-256 calories. Ngeyure ye-1 yokuhamba ngebhayisikile unokutshisa malunga ne-384 calories.

Zingaphi iikhalori ezitshisiweyo kwibhayisekile?

Iimeko zemozulu, ubuchule kwibhayisiki, ukunyanzeliswa kokuzivocavoca, iimpawu zebhayisiki ngokwayo, isimo somzimba kunye nobunzima ezinye iiparitha ezingenelelayo. Kukho idatha yegeneric esebenza njengesikhokelo: iikhalori ezingama-400 zitshiswe kwimizuzu engama-45 yomsebenzi.

Ubalwa njani km ngomzuzu?

Bala isantya sakho kugqatso. Yahlula-hlula umgama owuhambileyo ngexesha owuthathileyo ukwenza oko. Ukuba ufuna ukubaleka isiqingatha semarathon ngaphantsi kweeyure ezi-2, faka iiyure ezi-2 kunye nemizuzu eyi-0 yeXesha kwaye ukhethe "isiqingatha sembaleki" kumgama. Xa ucofa ku-"Bala iPace", uya kufumana isantya ngekhilomitha/mayile.

Kuthatha ixesha elingakanani ukubaleka ikhilomitha?

Umahluko phakathi kwesantya esiphakathi kunye nesantya esicothayo uya kuxhomekeka kwimbaleki nganye, kodwa ukuba esona santya siphezulu sogqatso yimizuzu emi-5 ngekhilomitha nganye, isantya esiphakathi akufuneki sidlule kwimizuzu emi-6 ngekhilomitha, kwaye isantya esicothayo akufunekanga sidlule kwi-6 '30″ /km.

Kukangaphi ngeveki kucetyiswa ukuba ukhwele ibhayisekile?

Isicwangciso esifanelekileyo seso sigcinwa rhoqo kwi-3 ukuya kwii-6 ngeveki. Qala ngemizuzu engama-20 kwaye ukwandise ngemizuzu emi-2 ukuya kwemi-5 ngeveki. Ubukhulu obufanelekileyo buya kukwazi ukugcina umndilili we-20 ukuya kwi-23 km/yure okanye i-70-75 rpm (ujikelezo ngomzuzu).

Yintoni onokuyenza emva kokukhwela ibhayisekile?

Ukubuyiselwa kwemilenze yokukhwela ibhayisekile ediniweyo

1. Beka imilenze yakho phezulu. Eyona nkqubo isebenzayo kuzo zonke.
2. Sebenzisa iikawusi zokucinezela.
3. Yenza iibhafu zokuthelekisa.
4. Fumana imassage.
5. Lala imilenze yakho igobe kancinane.
6. Hlaziya kakuhle ngaphambi nasemva kokuzivocavoca.

Yintoni abangatyiyo abakhweli beebhayisikile?

Ukutya okungavumelekanga kukutya kweebhayisikile

• Iziselo ezinxilisayo. Ngaba uvile ngeekhalori ezingenanto?
• Iziselo ezithambileyo ezineswekile. Ukuba ezi zingentla bezineekhalori ezingenanto, iisoda ezineswekile ziyafana.
• Amakhekhe eshishini.
• Ukutya okuyijanki"
• Ukutya okuthosiweyo.
• Iisoso kunye ne-pasta.
• I-ayisikrimu kunye needessert ezinamafutha aphezulu.

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)

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.

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.

Yimalini iikhilomitha ezingama-10 ngeeyure?

Impendulo. Umzekelo, ukuba imoto ihamba i-1 kilomentro, kwiiyure ezili-10 ihamba iikhilomitha ezili-10.

Kumthatha ixesha elingakanani umntu ukuhamba umgama oziikhilomitha ezingama-20?

Umntu oqhelekileyo, ngaphandle koqeqesho olukhethekileyo, oneminyaka engama-40 ngokomzekelo, kufuneka akwazi ukuhamba nge-20 km ngaphandle kweengxaki (iiyure ze-4 ukuhamba). Ukusuka apho, kuxhomekeke kwimeko yakho yomzimba, uya kuba neengxaki ezininzi okanye ezincinci zokuqhubeka nokwenza iikhilomitha.

Zingaphi iikhilomitha iibhloko ezili-11?

Kuthathwa ngokuba ngekhilomitha enye nganye kukho iibhloko ezili-1, okanye into efanayo, iibhloko ezili-10 zizonke zilingana ne-10 yeemitha, eyikhilomitha e-1.000.

Xa isantya esiphezulu singama-30?

Ukuqala namhlanje, ngoMeyi 11, phakathi kwe-70% kunye ne-80% yezitalato zedolophu, ngokwe-DGT, iya kuba nesantya esiphezulu se-30 km / h. Ezi zezo zitrato zinendlela enye kwicala ngalinye lentshukumo, ngaphandle kolu balo ezo zigcinelwe okanye zezokusetyenziswa kuphela.

Sesiphi isantya esifanelekileyo?

Isantya esifanelekileyo seso sivumela isithuthi ukuba silawulwe ebusweni baso nasiphi na isithintelo okanye isiganeko esingalindelekanga. Ngamanye amazwi, yiyo evumela ukuba kuqhutywe ngendlela ekhuselekileyo kwimeko yomngcipheko wequbuliso okanye ngequbuliso.

Sesiphi esona santya siphezulu sivumelekileyo?

Kwiindawo zasezidolophini, umda wesantya yi-50 km/h. Kwiindawo ezisemaphandleni: Iindlela ezinendlela enye yezothutho kwicala ngalinye: umda yi-100 km/h. Iindlela ezinemizila emibini nangaphezulu kwicala elinye: umda yi-120 km/h.

Yeyiphi i-derailleur onokuyisebenzisa xa ukhwela ibhayisekile?

Xa ukunyuka kuncinci kwaye kufutshane, kusenokungabi yimfuneko ukutshintsha iigiya, kodwa ukuba ubona ukunyuka okude okanye okunyukayo okuza, tshintsha iigiya NGAPHAMBI kokuba uqalise ukunyuka usebenzisa i-chainring yakho encinci ngaphambili kunye ne-sprockets enkulu ngasemva. . Ngale ndlela imilenze yakho iya kuba ilungele ukunyuka.

Uphefumla njani xa ukhwele ibhayisekile?

Indlela elungileyo yokuphefumla ngcono kwibhayisekile kukuphindaphinda, ngokuchanekileyo, kude nayo. Ukuma, okanye ukuhlala esitulweni esinomqolo othe tye, kufuneka siphefumle kancinane nangokunzulu de sive ukuba umoya uyizalisa njani imiphunga, kodwa kwanendawo engezantsi yayo.

Indlela yokunyothula phezulu?

Iingcebiso ezi-6 zokuphucula ukukhwela ibhayisekile

1. Sebenzisa i-gait elula kunye nedosi yamandla akho.
2. Hlala kwisali.
3. I-Pedal ngokukhawuleza.
4. Khetha umgca wakho.
5. Fumana uxinzelelo olululo.
6. Amandla engqondo.

Zingaphi izitepsi eziyi-1 km ngebhayisekile?

Mangaphi amanyathelo yi-1 km? Ukuze ufike kwikhilomitha enye, kufuneka uthathe amanyathelo aphakathi kwe-1.429 kunye ne-1.667, kuxhomekeke kubude. Bala ngqo apha.

Zingaphi iikhilomitha ongazikhwela ibhayisekile?

Ewe, nantsi ingcebiso yethu: phakathi kwe-60 kunye ne-90 km ngosuku.

Bungakanani ubunzima onokuthi ulahlekelwe ngabo ngebhayisekile?

Ngokomzekelo, umntu onobunzima obuziikhilogram ezingama-58, uyakwazi ukutshisa phakathi kwee<em>kilojoule ezili-170 ukuya kwezingama-250 ukuba uhamba ngesantya esiphum’ izandla, nto leyo enokunyuka iye kutsho ngaphezu kwama-400 ukuba unyathela ngesantya esilinganiselweyo okanye ngaphezulu kwee<em>kilojoule ezingama-700 ukuba uyenza ngesantya esiphezulu. ubunzulu obuphakathi.

Itshintsha njani imilenze xa uhamba ngebhayisekile?

Umntu ohamba ngebhayisekile uya kuqaphela ukuba imilenze yakhe iyancipha kwaye ithoniwe. Umkhweli webhayisikile oqhelekileyo uya kuba nezona zihlunu zomlenze ziphuhliswe kakhulu kuba zezona zisetyenziswa kakhulu kwibhayisekile. I-Glutes, amawele kunye ne-quadriceps ngakumbi. I-adductors encinci encinci, i-hamstrings kunye ne-soleus.

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.

Indlela yokwandisa ubunzima bemisipha emilenzeni ngebhayisikili?

I-Pedal kwi-cadence ephantsi, usebenzisa iigiya ezinde



Ukuba ireyithi yokunyovwa esemgangathweni yi-80-100 rpm, kuya kufuneka wehle uye kuma-60 ukuze ufumane uqeqesho lwamandla. Phambi kokuba uqalise olu luhlu, luluvo olulungileyo ukukhwela kwi-agile kunye ne-pedaling cadence egudileyo imizuzu eli-15, njengokufudumala.

Zingaphi iikhalori ezitshisiweyo ngebhayisikile kwi-10 km?

Ukuziqhelanisa nokuhamba ngebhayisikile rhoqo kungaphezulu kokwaneleyo ukunyusa inkcitho yemihla ngemihla yamandla omzimba wethu. Ngelixa sihamba ngesantya esithambileyo esiphakathi kwe-10 ukuya kwi-15 km/h, umzimba wethu utshisa phakathi kwe-500 kunye ne-600 yeekhalori ngeyure.

Zingaphi iikhilomitha kwibhayisekile ezilingana nokubaleka?

Beka enye indlela: ukuhamba ngebhayisikile i-32,1 km nge-24,1 km/h ilingana nokubaleka iimayile ezi-5,6 (9 km) nangasiphi na isantya. Olu guqulelo lolomntu omdala omalunga nama-70 kg. Ukuba umkhweli webhayisikile wayenobunzima obukhulu, ufanele ahlule ngenani elikhulu kancinane, aze alahlule ngenani elikhaphukhaphu ngelincinane.

Indlela yokwenza i-cardio ngebhayisikili?

Qala ngemizuzu emi-5 yokufudumala kunye nokuchasana okuphantsi kodwa ukunyathela ngokukhawuleza. Emva koko tshintsha imijikelo emi-5 yemizuzwana engama-20 ukunyathela ngokuxhathisa okuphezulu kunye nemizuzwana eyi-10 ngokuxhathisa okuphantsi. Emva koku, phumla ngelixa uqhubeka unyoba ngesantya esisezantsi.

Ingaba ibhayisekile yenza ntoni emilenzeni?

I-Quadriceps kunye ne-hamstrings: Ezi zihlunu zikhona ngaphambili nangasemva kwamathanga, ngokulandelanayo, kwaye zihlala zisebenza xa uhamba ngebhayisikili emileyo. I-quadriceps yimisipha ejongene nokulungelelanisa umlenze kunye nokutyhala i-pedal emhlabeni.

Ukukhwela ibhayisekile kuyichaphazela njani idlala lengqula?

Ukugqiba, okwangoku akukho bungqina bokuba ukuhamba ngebhayisikile kunokubangela ukukhula kwe-prostate okanye ukungasebenzi kakuhle kwe-erectile. Ukuzivocavoca umzimba yeyona nto ibalulekileyo kwimpilo engcono yezesondo.

Ingaba imchaphazela njani indoda ibhayisekile?

Umkhuba wokuhamba ngebhayisikile, ngenxa yemeko yebhayisekile, iye yanxulumana neengxaki zokungasebenzi kakuhle kwe-erectile kwamanye amadoda, oko kukuthi, ukungakwazi ukugcina i-erection evumela ukwabelana ngesondo okwanelisayo.

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.

Zingaphi iikhilomitha ezigutyungelwe kwimizuzu engama-5?

Imizuzu emi-5 = 6 km.

Zingaphi iikhalori ezitshisiweyo kwimizuzu engama-20 yebhayisikile emileyo?

Ngemizuzu engama-20 ukhwele ibhayisekile, ii<em>calories ezili-128 ziyatshiswa. Ngemizuzu engama-30 yokuhamba ngebhayisikile unokutshisa iikhalori ezingama-192. Ngemizuzu ye-40 yebhayisikile utshisa i-256 calories. Ngeyure ye-1 yokuhamba ngebhayisikile unokutshisa malunga ne-384 calories.

Zingaphi iikhilomitha kwibhayisekile ezilingana nokubaleka?

Beka enye indlela: ukuhamba ngebhayisikile i-32,1 km nge-24,1 km/h ilingana nokubaleka iimayile ezi-5,6 (9 km) nangasiphi na isantya. Olu guqulelo lolomntu omdala omalunga nama-70 kg. Ukuba umkhweli webhayisikile wayenobunzima obukhulu, ufanele ahlule ngenani elikhulu kancinane, aze alahlule ngenani elikhaphukhaphu ngelincinane.