Yiluphi uhlobo lokuzivocavoca ibhayisikili elimile?

Okuqukethwe

Ibhayisikili elinganyakazi: imisipha elizivivinyayo
Ngaphezu kwenhliziyo, masingakhohlwa ukuthi ibhayisikili elimile liwumdlalo we-cardio, imisipha esetshenziselwa ukuhamba ngebhayisikili yasendlini ikakhulukazi lezo ezitholakala emilenzeni, emathangeni, e-glutes (umzimba ophansi), esiswini nangemuva (umzimba ongaphezulu).

Hlobo luni lokuzivocavoca ibhayisikili lokuzivivinya?

Akugcini nje ngokusebenza ukwenza ithoni yemilenze nezinqe zakho, kodwa futhi kuzokusiza ukuthi uphakamise ithoni yesiqu sakho namaphethelo aphezulu, okwenza kube umsebenzi ophelele kakhulu. Lo msebenzi usebenza kokubili ukushisa amafutha, kanye nokuthuthukisa isimo somzimba kanye nempilo yenhliziyo.

Kwenzekani uma ngenza imizuzu engu-30 ngebhayisikili elinganyakazi?

Sekukonke, ukwenza imizuzu engu-30 yokuhamba ngebhayisikili nsuku zonke kuqinisa imisipha namalunga, kushisa ama-calories futhi kulwe nokucindezeleka. Yisiqalo esihle. Ukusuka lapho, ungangeza isikhathi futhi uhlanganise neminye imisebenzi, efana nemikhuba yamandla.

Kwenzekani uma ngenza ibhayisikili elinganyakazi nsuku zonke?

Ngokwenza ukuhamba ngebhayisikili okumile njalo, uzoshisa amafutha nemisipha yethoni, ngakho-ke ivolumu izoncishiswa uma kwenzeka uqale ngokukhuluphala okuthile. Ukuze uthole imisipha uzodinga uhlelo oluqondile lapho uhlanganisa ukudla nokuqeqeshwa kwesisindo.

Yini engcono ukuhamba ngezinyawo noma ukwenza ibhayisikili elimile?

Ngempela, ukuhamba kushisa amafutha amaningi kunokugibela ibhayisikili. Impela, ngoba kuwumsebenzi othwala isisindo. Yikuphi okungcono kwesisindo? Ukuncipha kwesisindo kuhlanganisa ukwandisa inani lamakholori owashisayo uma kuqhathaniswa nenombolo oyisebenzisayo ngosuku.

Iyiphi ingxenye yomzimba elahlekelwa isisindo ngebhayisikili lokuzivocavoca?

Ibhayisikili elimile lishisa ama-calories avela kuwo wonke umzimba, kuhlanganise nesisu, njengoba kufanele wenze inkontileka ye-abs yakho ukuze ugcine ukuhleleka okuhle, ngakho-ke ungakwazi ngempela ukusebenza i-abs yakho ebhayisikilini elimile.

Kuyathakazelisa:  Yiziphi izinzuzo ibhayisikili elivundlile elinazo?

Kuthiwani uma ngihamba ngebhayisikili nje?

Shisa amakhalori ngokushesha nangcono. Umfutho wegazi ophakeme kanye nesilinganiso senhliziyo esikhulayo. Lona umsebenzi ongenziwa ekhaya. Thuthukisa impilo yakho engokomzimba, shisa amafutha futhi unciphise isisindo.

Yisiphi isikhathi esingcono kakhulu sokugibela ibhayisikili elimile?

Yisiphi isikhathi esingcono kakhulu sokugibela ibhayisikili elimile? Isikhathi esingcono kakhulu sokwenza ibhayisikili elimile ihora lesi-7 ekuseni ngoba ukwenza umsebenzi womzimba ekuseni kuthuthukisa izinga lokulala kanye nezinguquko zesikhathi sasebusuku kumfutho wegazi, ngokocwaningo lwesayensi olwanyatheliswa kuyi-Vascular Health and Risk Management.

Yiluphi uhlobo lokuzivocavoca olushisa ama-calories amaningi?

Ukuzivocavoca umzimba kuyindlela ephumelela kakhulu yokushisa amakhalori futhi kufaka phakathi imisebenzi efana nokuhamba, ukuhamba ngebhayisikili, nokubhukuda. Njengomgomo ojwayelekile, faka okungenani imizuzu engama-30 yomsebenzi womzimba ohlelweni lwakho lwansuku zonke.

Indlela yokusebenza isisu ngebhayisikili elimile?

Nxibisa isiqu ngasezibambo bese uzama ukubeka isisu phansi ngangokunokwenzeka, ubheke phansi, kuyindawo engcono kakhulu yokusebenza kwesisu. Yehlisa futhi ikhanda namahlombe ngoba uzobe wengeza ukungezwani kwesisu ku-pedaling futhi lokho kusebenza kahle kakhulu.

Indlela yokukhulisa izinqe ngebhayisikili?

Ukuze uqondise ama-glutes akho ebhayisikilini elimile, udinga ukungeza ukumelana futhi ume ebhayisikilini, njengoba kwenza abagibeli bamabhayisikili "abakhuphuka izitebhisi". Uma uhlezi, ama-glutes ayakhululeka. Ukuma kuma-pedals nokunciphisa ukubandakanyeka kwe-quads kunezela ukumelana nama-glutes.

Kwenzekani kowesifazane uma egibele ibhayisikili?

Ukugibela ibhayisikili kungabangela ukuncipha kokuzwela kwezitho zangasese kanye nezinye izinkinga zempilo yezocansi kwabesifazane, ikakhulukazi uma izibambo ziphansi kunesihlalo. amazwibela wesithombeUkucindezela okuqhubekayo kwesihlalo sebhayisikili kungabangela izinkinga ngokuzwa kwe-pelvic.

Yini engcono ukulahlekelwa ukugijima kwesisu noma ukuhamba ngebhayisikili?

Nakuba yonke into ihlobene, ngokuvamile, ukugijima nokuhamba ngebhayisikili kuyimidlalo emibili enconywa kakhulu uma umgomo wakho kuwukwehlisa isisindo futhi mhlawumbe ngokuhamba ngebhayisikili uthola izindleko zekhalori ezithe ukuba phezulu. Sikhuluma ngesilinganiso esingu-600 noma 700 kcal/ihora, esithe ukuphakama uma ukhetha ibhayisikili.

Ibhayisikili lokuzivocavoca kufanele lisetshenziswe isikhathi esingakanani?

Ochwepheshe batusa ukuhamba ngebhayisikili izinsuku ezintathu noma ezine ngesonto cishe imizuzu engama-45. Kungcono ukuhlanganisa imizamo emikhulu neminye elula ngaphambi kokukhetha ukuqina komugqa: sikutshela okhiye.

Kwenzekani uma ngenza imizuzu engu-10 yokuhamba ngebhayisikili?

Ukusebenzisa ibhayisikili okungenani imizuzu eyi-10 ngosuku kuzonciphisa amathuba okuba ne-myocardial infarction. Ukuzivocavoca, kanye nokusetshenziswa kwebhayisikili, kudala umsebenzi ovikela amalunga futhi, yiqiniso, kusiza ukuvimbela ukungakhululeki emuva.

Yini okufanele uyidle ngemva kokuzivocavoca kwebhayisikili?

Ngemuva kokuqeqeshwa ngebhayisikili, ukugaya kufanele kube lula futhi kusheshe lapho kuzodingeka sibuyisele amaprotheni, ama-electrolyte nama-carbohydrates. Ngaphakathi kwalokhu kudla sizoba nama-bar neziphuzo ezinikeza amandla noma amantongomane.

Yikuphi okungcono kakhulu ukulahlekelwa amafutha esiswini?

Imisebenzi ye-Cardio iyona engcono kakhulu uma kuziwa ekunciphiseni isisindo kanye nokushiswa kwamafutha. Uma ufuna ukuthi imiphumela ibonakale ngesikhathi esifushane, noma yikuphi ukuvivinya umzimba kwe-aerobic kuzoba umsizi wakho omkhulu. Ukuhamba, ukugijima, ukuhamba ngebhayisikili, ukubhukuda noma ukudansa eminye yemisebenzi efanelekile yokufeza umgomo wakho.

Yiziphi izivivinyo ezingcono kakhulu zokulahlekelwa amafutha esiswini?

Lokhu kungenye yokuzivocavoca okulula futhi okuphumelelayo kakhulu ukuqinisa isisu. Lala phansi ubheke phezulu futhi ubeke izintende zakho esifubeni sakho.



  1. Okokuqala, qhubeka nokudla.
  2. Hlala kahle.
  3. Gcoba ngemilenze ephakeme.
  4. Ukuhlala ngebhayisikili.
  5. Ukuphakamisa umlenze.
  6. I-scissor back.
  7. I-Inverted Crunch.
  8. I-griddle.

Uyini umehluko phakathi kwebhayisikili lokuzivivinya nokuphotha?

Umehluko phakathi kwebhayisikili elimile kanye nomjikelezo ojikelezayo noma wangaphakathi ukuthi lokhu okugcina kuyinkimbinkimbi, kusebenza futhi ukumelana. Ibhayisikili lomjikelezo wasendlini likuvumela ukuthi ujabulele imizwa efana naleyo yokunyathela ngaphandle.

Kuyathakazelisa:  Indlela yokusetha izinguquko zebhayisikili?

Yini okufanele udle ngaphambi kokwenza ibhayisikili elimile?

Into etuseka kakhulu ukuthatha ama-carbohydrate "alula", okumuncwa okusheshayo adlula ngokushesha egazini futhi akuvumele ukuthi ulawule amazinga akho e-insulin. Lawa ma-carbohydrate angatholakala esithelweni, kumantongomane noma kujusi.

Kufanele wenze ibhayisikili elinganyakazi izikhathi ezingaki ngeviki?

Kodwa ukuze kutholwe izinzuzo ezisobala kuwo wonke umzimba, uchwepheshe we-Radical Trainer weluleka ngokuhlanganisa izikhathi zamabhayisikili ezimile nezinkambi zokuqeqesha ezisebenzayo ezisebenza ngomzimba wethu izikhathi ezi-3 ngesonto.

Yini engcono ukuzivocavoca esiswini esingenalutho noma ngemuva kokudla kwasekuseni?

Ukuzivocavoca umzimba into yokuqala ekuseni, ngaphambi kokudla kwasekuseni, kunomphumela omkhulu emzimbeni: kuthuthukisa impendulo ku-insulin, kwandisa ukushiswa kwamafutha futhi kunciphise amazinga kashukela egazini.

Ngazi kanjani ukuthi ngishisa amafutha lapho ngizivocavoca?

Wazi kanjani uma uziqeqesha endaweni eshisa amafutha e-aerobic? Uzozizwa sengathi uyajima kodwa uzozizwa ukhululekile. Uma ukwazi ukukhuluma ngaphandle kokuhefuzela, usendaweni efanele. Okuphambene nokuqeqeshwa kwe-low-intensity ukuqeqeshwa kwe-high-intensity interval (HIIT).

Iyiphi indawo yokugezela ehamba phambili ngemva kokuzivocavoca?

Kungcono ukuqala ngamanzi afudumele futhi uvumele umzimba wakho ululame kancane ngaphambi kokusebenzisa amanzi ashisayo. Ukugeza ngamanzi ashisayo kunemiphumela enenzuzo kakhulu emzimbeni ngemva kokuzivocavoca.

Yini okufanele uyenze ukusheshisa imetabolism futhi ulahlekelwe isisindo?

Uyazi ukuthi ungasheshisa kanjani imetabolism?

  1. Yidla amaprotheni ngokudla okuyinhloko ngakunye.
  2. Phuza amanzi abandayo kakhulu.
  3. Prakthiza ukuqeqeshwa kwezemidlalo okunamandla kakhulu.
  4. Gwema ukuchitha isikhathi esiningi uhlezi.
  5. Yidla itiye eliluhlaza.
  6. Faka ukudla okubabayo ekudleni kwakho.
  7. Lala kahle ebusuku.

Yiziphi izingxenye zomzimba ezithoniswa ukuhamba ngebhayisikili?

Ngaphezu kwenhliziyo, masingakhohlwa ukuthi ibhayisikili elimile liwumdlalo we-cardio, imisipha esetshenziselwa ukuhamba ngebhayisikili yasendlini ikakhulukazi lezo ezitholakala emilenzeni, emathangeni, e-glutes (umzimba ophansi), esiswini nangemuva (umzimba ongaphezulu).

Imuphi umdlalo okwenza ube nomsila nemilenze?

Isemfashinini kakhulu futhi ayikho kancane, i-CrossFit iyisiyalo esishisa kakhulu okwamanje futhi izinzuzo zayo nazo zithinta ama-glutes. “Kuwuhlobo lokuzivivinya okunamandla, okunabalandeli abaningi ezweni lethu.

Unjani umzimba wowesifazane webhayisikili?

Izingalo ezinomzimba omncane nemilenze eqinile, lokho kuyinhlanganisela evamile yomgibeli wamabhayisikili. Imisipha echazwe kahle emzimbeni ophansi, kodwa kanye nezingalo ezinjengenduku. izibazi. Abagibeli bamabhayisikili abavamile benza amakhilomitha amaningi ngebhayisikili, futhi ngokushesha noma kamuva baba nokuwa.

Lenzani ibhayisikili emilenzeni?

Kuyindlela enhle yokuqinisa lezi zindawo



Ngakho, uthuthukisa amalunga nemisipha yemilenze, okhalweni nezinqe futhi kukusize ulahlekelwe amafutha emathangeni nasematholeni. Eqinisweni, kanye nokugijima nokubhukuda, kungenye yezindlela ezingcono kakhulu zokuthuthukisa ukuqina kwe-aerobic.

Ushintsha kanjani umzimba wakho lapho ugibele ibhayisikili?

Ukuhamba ngebhayisikili kusiza ukuthuthukisa ukusebenza komgijimi ngokuthuthukisa ukuqina, ukubekezela, nokubekezela ngaphandle kokulimaza imisipha yemilenze. Futhi kuwukujima okuhle kwe-cardio okunomthelela ophansi, futhi ukukwengeza ohlelweni lwakho lokuqeqeshwa lwamasonto onke kuzokusiza ukuthi wenze okwengeziwe ngokucindezeleka okuncane emzimbeni wakho.

Lapho owesifazane egibela ibhayisikili, ingabe uyajabula?

Ungakwazi yini ukuthola injabulo yocansi ngokugibela ibhayisikili? Impendulo inguyebo, futhi isekelwa wucwaningo lweNyuvesi yase-Indiana (USA), olwashicilelwa ngonyaka odlule kwiSexual and Relationship Therapy.

Kufanele ngigibele ibhayisikili elingakanani ukuze ngehlise isisindo?

Ngamafuphi, mangaki amakhilomitha noma isikhathi esingakanani okufanele nginyathele ukuze ngehlise isisindo? Okufanelekile, kufanele uzilolonge lo msebenzi ngesivinini esimaphakathi futhi umboze u-15 km cishe imizuzu engama-45. Kwenze okungenani kathathu ngesonto.

Kuyathakazelisa:  Ayini amabhuleki ebhayisikili anomshini?

Ibhayisikili liqala nini ukubonwa?

Ochwepheshe baveza ukuthi, okungenani, kuthatha cishe amasonto amane ukuqala ukubona imiphumela. Futhi lokho kucabangela ukuthi umuntu uziqeqesha kathathu ngesonto isikhathi esingangehora. Uma kwenzeka ukhuluphele, imiphumela izothatha izinyanga ezimbili ukuvela.

Yini okufanele uyenze ukuze ungakhathali lapho ugibela ibhayisikili?

Sithembe, uzokujabulela ukubona intuthuko yakho futhi uzohlala ukhuthazekile, ngakho gcina lawa macebiso engqondweni ukuze ungakhathali ebhayisikilini futhi ugcine ngokuyeka.

  1. Funda ukuphefumula ngendlela efanele.
  2. Buka indlela yakho yokunyathela.
  3. Funda ukusebenzisa isivinini.
  4. Qaphela ukuma kwakho (ikakhulukazi emagqumeni)

Yiziphi izigigaba eziphuza abagibeli bamabhayisikili?

Chofoza ngayinye ukuze ubone iresiphi:

  1. 1. “I-EPO Yemifino”: I-Beet smoothie ne-apula nejinja.
  2. I-Banana smoothie enobisi lwe-alimondi noju. I-Shake yokuphuza ngaphambi kokuzivocavoca.
  3. Ikhukhamba itiye nge-mint kanye ne-lime.
  4. Ukumnika itiye le-ginger nolamula.
  5. I-Choco-Coffee Shake
  6. Amaprotheni Shake nezithelo ezibomvu.
  7. I-7 "

Uphefumula kanjani uma uhamba ngebhayisikili?

Isihluthulelo sokuphefumula kahle ngebhayisikili ukuqinisekisa ukuthi usebenzisa amaphaphu akho ngokugcwele. Ukuze wenze lokhu, ungaphefumuli kancane, uphefumule kakhulu. Ngale ndlela, uzosebenzisa amandla amaningi wamaphaphu akho futhi uqale ukukhulisa amandla omzimba wakho wokucubungula umoya-mpilo.

Yini esebenza ngebhayisikili?

Yimiphi imisipha esetshenziswayo lapho ugibele ibhayisikili?

  • Imisipha yethole. Kokubili i-gastrocnemius kanye ne-soleus izingxenye zethole ezithatha isimo ngenxa yokwenziwa kwalo mkhuba.
  • Imisipha yethanga.
  • Imisipha ye-Gluteal.

Ungazi kanjani ukuthi amafutha akhishwa emchameni?

Ungawabona kanjani amafutha emchameni? Ngokuvamile, amafutha emchameni abonakala ngeso lenyama. Kwesinye isikhathi okubonwayo ukuthi uketshezi lubukeka luguqubele. Kwesinye isikhathi kuba sobala ukuthi kunamafutha ngoba entanta enamafutha.

Ungalahlekelwa kanjani isisu esingaphansi kwenkaba?

Izivivinyo ezi-6 zokulahlekelwa amafutha avela ngaphansi kwesisu

  1. Jump squat.
  2. Ipulangwe elihlanekezelwe eline-sliding.
  3. Abagibeli.
  4. Amajeke eqa.
  5. Isikelo sesisu.
  6. Amadolo esifubeni.

Indlela yokushisa amafutha kusuka esiswini nasesinqeni ngokushesha lapho ulele?

Iziphuzo ezi-5 zokunciphisa umzimba ngenkathi ulele

  1. Ubisi. Ubisi yisiphuzo esihle kakhulu sokulala, kokubili kushisa nokubanda!
  2. Itiye le-ginger elinolamula. Ujinja nolamula kungenza kusebenze imetabolism futhi kuhlangana kahle kakhulu.
  3. I-CHAMOMILE. Ingabe unezinkinga zokulala?
  4. I-Kefir.
  5. Isiphuzo sesoya.

Ibhayisikili lokuzivocavoca kufanele lisetshenziswe isikhathi esingakanani?

Umzimba wethu uqala ukushisa amafutha ngemva kwemizuzu engu-20, kodwa ukuze ukuqeqeshwa kuqedwe, kufanele kwenziwe cishe imizuzu engama-40. Ngebhayisikili elinganyakazi sisebenza imicu eminingi yemisipha isikhathi eside, njenganoma yikuphi ukuvivinya umzimba kwenhliziyo.

Kufanele ngenze isikhathi esingakanani ibhayisikili elimile ukuze ngehlise isisindo?

Ochwepheshe batusa ukuhamba ngebhayisikili izinsuku ezintathu noma ezine ngesonto cishe imizuzu engama-45. Kungcono ukuhlanganisa imizamo emikhulu neminye elula ngaphambi kokukhetha ukuqina komugqa: sikutshela okhiye.

Kufanele ngigibele ibhayisikili elimile kuze kube nini ukuze ngehlise isisindo?

Ibhayisikili elimile nalo lilahlekelwa isisindo



Ukuze ulahlekelwe isisindo ngalolu hlobo lokuzivocavoca, okuhle ukuthi uchitha imizuzu engaba ngu-45, njengoba ungashisa ama-calories angu-600 uma ijubane lakho lilihle.

Indlela yokusebenza isisu ngebhayisikili?

Nxibisa isiqu ngasezibambo bese uzama ukubeka isisu phansi ngangokunokwenzeka, ubheke phansi, kuyindawo engcono kakhulu yokusebenza kwesisu. Yehlisa futhi ikhanda namahlombe ngoba uzobe wengeza ukungezwani kwesisu ku-pedaling futhi lokho kusebenza kahle kakhulu.

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