Ungalisebenzisa kanjani ibhayisikili elimile?

Okuqukethwe

Ungazibeka kanjani ngendlela efanele ebhayisikilini elinganyakazi

  1. ngebhayisikili elimile: gibela ibhayisikili futhi ubambe izibambo.
  2. ngebhayisikili yokuzivocavoca e-recumbent: isikhundla silungile lapho, ngezinyawo zombili ezisekelweni, omunye wemilenze cishe unwetshiwe ngokugcwele futhi wenza i-engeli ye-5 kuya ku-10 degrees.

Ibhayisikili elimile kufanele lisetshenziswe isikhathi esingakanani?

Isikhathi. Ukuze uthole izinzuzo, u-Ángel weluleka ukwenza izikhathi zansuku zonke cishe imizuzu engama-30-40. Uma unquma ukuqedela iseshini ngokuqeqeshwa okuqondile nomqeqeshi womuntu siqu, uchwepheshe weluleka ukushiya ibhayisikili okokugcina, kusukela ngemva kokuqeqesha umzimba wethu uzobe usebenza kakhulu.

Kwenzekani uma ngenza imizuzu engama-30 yebhayisikili elimile?

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.

Kufanele ngisebenzise isikhathi esingakanani ibhayisikili lokuzivocavoca ukuze ngehlise isisindo?

Ngokuvamile, kulinganiselwa ukuthi imizuzu engu-45 yokugibela ibhayisikili umile ishisa amakholori angu-400. Kumele ukhumbule ukuthi umzimba uvutha kakhulu ngemva kwemizuzu engu-20-30 yomsebenzi, ngakho-ke imizuzu engu-30 yokuhamba ngebhayisikili umile iyisiqalo esihle kakhulu.

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Ikuphi okungcono ukuhamba ngezinyawo noma ukugibela 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.

Indlela yokwehlisa isisu ngebhayisikili elimile?

Faka phakathi ukujima kwakho kwekhefu ukuze ukhulise ukuqina -- uma uzivocavoca ngamandla, amakhalori owadlayo kanye namafutha owashisa kakhulu, ngokusho kwe-MayoClinic.com. Pedal imizuzwana engu-30 ngesivinini esisheshayo, bese unyathela kancane imizuzwana engama-60.

Ibhayisikili elinganyakazi lenzani emzimbeni?

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).

Yini engcono ukulahlekelwa isisindo ukuhamba noma ukugibela ibhayisikili?

Ukuhamba ngokushesha, cishe uzoshisa ngaphansi kwama-kilocalories angu-8 ngomzuzu, ugibele ama-kilocalories angu-10 ngomzuzu futhi usebenzise ama-kilocalories angu-12 ngeminithi lomsebenzi. Uma uthanda ukugibela ibhayisikili, linike ithuba, kodwa ungesabi ukulihlanganisa neminye imisebenzi.

Ungalenza kanjani ibhayisikili elimile lama-glutes?

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.

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.

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.

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.

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.

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.

Mangaki amakhilogremu engingawanciphisa ngenyanga ngenza ibhayisikili elinganyakazi?

Ihora elingu-1 lokuhamba ngebhayisikili umile izikhathi ezi-3 ngeviki lizokuvumela ukuthi wehle ngo-1 kg ngenyanga.

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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.

Imuphi umdlalo ophumelela kakhulu wokwehlisa isisindo?

Yimiphi imidlalo engcono kakhulu yokunciphisa umzimba

  1. 1 Ukugijima. Ukugijima kungenye yezemidlalo lapho ungalahlekelwa khona amakholori amaningi, afika ku-1200 kilojoule / ihora.
  2. 2 I-CrossFit.
  3. 3 Ithenisi.
  4. 4 Ukubhukuda.
  5. 5 Gxuma intambo.
  6. 6 Isibhakela.
  7. 7 Ukwenyuka.
  8. 8 ukuphotha.

Kwenzekani uma ngenza amahora angu-2 ngebhayisikili elimile?

Ukuzivocavoca kwe-Cardio kuqinisa inhliziyo namaphaphu, kuthuthukisa ukugeleza kwegazi kuwo wonke umzimba futhi kube nomthelela omuhle kumetabolism. Ezinye izinzuzo eziqondile zokwenza ibhayisikili elimile, ngakolunye uhlangothi, ukushisa amafutha omzimba, kanti ngakolunye, ukulahlekelwa ama-calories.

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.

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.

Indlela yokusebenzisa ibhayisikili ukuze ulahlekelwe isisindo?

Ukusebenza okunamandla kakhulu kukhonjiswe ukuthi kuphumelela ekwehliseni amafutha esiswini, futhi ungakwenza kanje: Zifudumeze imizuzu eyi-10 kuye kweyi-15 ngebhayisikili ngejubane elilingene. Khulisa umzamo kanye ne-pedal kanzima. Yehlisa isivinini, futhi ugcine ijubane elilula imizuzu emi-2 ukuya kwemi-3.

Zingaki izinyathelo eziyi-1 km ngebhayisikili?

Zingaki izinyathelo eziyi-1 km? Ukuze ufinyelele ikhilomitha elilodwa, kufanele uthathe izinyathelo eziphakathi kuka-1.429 no-1.667, kuye ngobude. Bala kahle lapha.

Yini okufanele uyenze kuqala ukuze ufunde ukugibela ibhayisikili?

Izinyathelo zokufunda ukugibela ibhayisikili:

  1. Lungisa ibhayisikili. Njengesinyathelo sokuqala sizokwenza izinguquko ezincane ezimbalwa ebhayisikili.
  2. Thola indawo efanelekile yokuzijwayeza.
  3. Phusha bese ugingqa.
  4. Isiqondiso nokulawula.
  5. Funda ukubhuleka.
  6. Sula nge-pedal futhi uqhubeke ngokucindezela.
  7. Ukunyathela okuqhubekayo.
  8. Phakamisa isihlalo.

Indlela yokwandisa izinqe nemilenze?

Squats ngezisindo

  1. Qala ngokubamba ama-dumbbell ambalwa.
  2. Ukuma imilenze yakho ihlukene nge-hip-width nomhlane wakho uqondile, bamba i-dumbbell ngesandla ngasinye emaceleni akho.
  3. Gobisa amadolo kancane bese uphushela izinqe.
  4. Yenza okungenani amasethi amathathu ezimpinda eziyi-12.

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.

Indlela yokwenza ukwandisa izinqe?

Sengikushilo konke lokhu okungenhla, ake sibone ukuthi yiziphi izivivinyo ezingcono kakhulu zokuphakamisa izinqe:

  1. Ama-squats anesisindo.
  2. I-Hip lift.
  3. Amalenge.
  4. Umlenze owodwa wokufa.
  5. I-Lateral squat enebhendi.
  6. Ibhuloho le-Glute.
  7. I-Glute ikhahlela nge-dumbbell.
  8. Umlenze uphakamisa ngebhande.
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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.

Kwenzekani uma ngenza ihora elingu-1 lebhayisikili elimile?

Ngokuvamile, iseshini yokunyathela ibhayisikili elimile cishe imizuzu engama-45 ingasho ukulahlekelwa cishe ama-kcal angu-400, ngokusho kwe-Better with Health. Ngaphezu kwalokho, kufanele wazi ukuthi umzimba uqala ukushisa inani elikhulu lamakhalori kusukela kumaminithi angu-20-30 okuqala.

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)

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.

Wazi kanjani ukuthi ushisa amafutha?

Manje, kunezinye izindlela zokukala ukuthi ngabe ushisa amafutha, i-glucose noma ama-carbohydrate. Kumayelana nokudla okubizwa nge-ketogenic kanye nezimpawu ezikhiqizayo emzimbeni. Lolu uhlelo olunamafutha amaningi, amaprotheni aphakathi, ne-low-carb engakusiza ulahlekelwe amafutha omzimba.

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.

Kunconywa kangaki ngeviki ukugibela ibhayisikili?

Uhlelo oluhle yilolo olunakekelwa njalo izikhathi ezi-3 kuya kweziyisi-6 ngesonto. Qala ngemizuzu engama-20 futhi ukhuphuke ngemizuzu emi-2 kuye kwemi-5 ngesonto. Ukuqina okufanelekile kuzoba ukukwazi ukugcina isilinganiso esingu-20 kuya ku-23 km/ihora noma 70-75 rpm (amarevolution ngomzuzu).

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.

Ungalenza kangaki ibhayisikili lokuzivocavoca?

Uma uhlose ukwenza ibhayisikili elimile nsuku zonke, kunconywa ukuthi uqale ngemizuzu engaba ngu-60 ngesonto, ngezikhathi eziphansi zomfutho wemizuzu engu-7 kuya kweyi-10 ngosuku. Ngale ndlela, ungalungisa kancane kancane ukuqina futhi ukwandise uma uthanda.

Yiziphi izingxenye zomzimba ezilolongwa ngebhayisikili lokuzivivinya?

Imiphi imisipha esiyivivinya ngebhayisikili elinganyakazi?

  1. Ama-Quadriceps. Le misipha etholakala engxenyeni engaphambili yamathanga iyona ephethe ukwenza umzamo omkhulu ukuze ikwazi ukunyathela phambili.
  2. Izinqe.
  3. Amawele.
  4. Emuva.
  5. U-Abs.
  6. Biceps kanye triceps.

Yiziphi izingxenye zomzimba ibhayisikili elinganyakazi elisebenza kuzo?

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).

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