Ungajikeleza kangaki ngeviki?

Okuqukethwe

Kufanele ukwenze lokhu okungenani kabili ngesonto. Ukulandela le pharamitha, ubuncane bokuzigcina ufanelekile ukwenza imizuzu engama-30 kuya kwengama-45 ngosuku ngokuphumula, noma ukuphuma ihora elingu-1 kabili noma kathathu ngesonto.

Kwenzekani uma ngihamba ngebhayisikili nsuku zonke?

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.

Kwenzekani uma ngenza imizuzu engu-20 yokugibela ibhayisikili nsuku zonke?

Ngokukhethekile, ukuhamba ngebhayisikili imizuzu engu-20 ngosuku kunciphisa ingozi yokufa ngo-10% futhi ukufa okuhlobene nomdlavuza kuphansi ngo-30% kulabo abahamba njalo ngamabhayisikili.

Kufanele wenze kangaki ngeviki ibhayisikili lokujima?

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.

Zingaki izinsuku okufanele uziqeqeshe ngebhayisikili?

Zingaki izinsuku okufanele siziqeqeshe? Okokugcina, okuhle ukuqeqesha phakathi kwezinsuku ezi-3 nezi-5 ngeviki. Kumgibeli wamabhayisikili oyimfundamakhwela, onomsebenzi wakhe, umndeni wakhe nezibopho zakhe okufanele azinakekele, lokho kungaba kuhle kakhulu.

Yini engcono ukuhamba ngezinyawo noma ukugibela ibhayisikili?

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 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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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)

Lenzani ibhayisikili emilenzeni?

Ama-quadriceps nama-hamstrings: Le misipha itholakala ngaphambili nangemuva kwamathanga, ngokulandelana, futhi isebenza njalo lapho uhamba ngebhayisikili elimile. I-quadriceps imisipha enesibopho sokuqondisa umlenze nokusunduza i-pedal phansi.

Indlela yokwandisa imisipha emilenzeni ngebhayisikili?

Pedal ku-cadence ephansi, usebenzisa amagiya amade



Uma izinga lokunyathela elijwayelekile lingu-80-100 rpm, uzodinga ukwehla uye ku-60 ukuze uthole ukuqeqeshwa kwamandla. Ngaphambi kokuqala uchungechunge, kuwumqondo omuhle ukugibela i-cadence eshelelayo neshelelayo yokugibela imizuzu engu-15, njengendlela yokuzifudumeza.

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.

Kwenzekani uma ngenza imizuzu engu-30 yokugibela ibhayisikili nsuku zonke?

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.

Indlela yokwehlisa isisu ngebhayisikili elimile?

3. Faka izikhawu

  1. Kufanele ihlale phakathi kwemizuzu eyi-10 neyi-15 futhi ibe nejubane elimaphakathi.
  2. Ukunyathela okuqinile. Pedal kanzima iminithi elingu-1.
  3. Isigqi esishelelayo. Hamba kancane imizuzu engu-2-3.
  4. Phinda izinyathelo ezimbili ezedlule izikhathi eziningi ezidingekayo kuze kube yilapho ufinyelela ubuncane bemizuzu engu-30, kuhlanganise nesikhathi sokushisa.

Yini okufanele udle ngaphambi kokuphuma uyogibela ibhayisikili?

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.

Kungakanani ukuphumula ebhayisikilini?

Kusukela ku-Trainingpeaks, ochwepheshe abalungiselela abagibeli bamabhayisikili nabagijimi, nokho, batusa ukushintshanisa izinsuku zokusebenza nezinsuku zokuphumula phakathi nesonto elifanayo, uma eyokuqala ingeqi imizuzu engama-60. Ngakho, batusa uhlelo losuku lokuzivocavoca usuku lokuphumula.

Yimiphi imisipha esebenza ebhayisikilini?

Lezi ziyizinhloko:

  • Gluteus Major. Iyingxenye yeqembu le-gluteal muscle.
  • i-semimembranosus kanye ne-biceps femoris. Ziyingxenye yemisipha ye-hamstring.
  • I-Vastus medialis, i-rectus femoris, ne-vastus lateralis. Zontathu ziyingxenye ye-quadriceps.
  • I-Gastrocnemius.
  • I-Soleus.
  • i-anterior tibial.

Yini engcono ukulahlekelwa ukugijima kwesisu noma ukuhamba ngebhayisikili?

Ochwepheshe bayavuma ukuthi ukugijima kushisa amakholori amaningi kunokugibela ibhayisikili. Uma ukhuluma iqiniso, uma ufuna ukwehlisa isisindo, sincoma ukushintshanisa le misebenzi emibili njengoba into ebalulekile ukuqhubeka nokunyakaza futhi ugcwalise ikhalori evuthayo ngokudla okufanele.

Imuphi umdlalo ongcono kakhulu wokuphina umzimba?

Ukubhukuda



Waziwa njengomdlalo ophelele kakhulu okhona ngoba ngenxa yokubhukuda singakwazi ukusebenza yonke imisipha yomzimba. Futhi hhayi lokho kuphela, ngoba lapho sibhukuda, sithuthukisa nezinhlelo zenhliziyo nemithambo yegazi.

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.

Indlela yokwandisa imilenze nezinqe 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.

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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.

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.

Iyiphi indlela efanele yokunyathela?

Nawa amathiphu angcono kakhulu oku-pedaling ngendlela efanele.

  1. Lungisa ibhayisikili lakho. Ukusetha okusebenzayo kubalulekile.
  2. i-cadence Ziningi izifundo mayelana ne-optimal cadence (izinga lokunyathela).
  3. Sabalalisa amandla.
  4. Zilolonge ngomlenze ngamunye.
  5. Donsa amaphedali.
  6. Sebenza ku-torso yakho.

Umgibeli webhayisikili kufanele aphuze kanjani amanzi?

Ochwepheshe abaningi batusa ukuphuza u-500 ml wamanzi (isitsha esincane) ngehora, ukuhlukanisa phakathi kokudla okuhlukile futhi uhambisane nayo, ngaphambi kokuqeqeshwa, ngesiphuzo esishisayo njengekhofi noma itiye eluhlaza.

Ungayithola kanjani isizinda somzimba ngebhayisikili?

Okhiye namathiphu okuba nokukhuthazela okwengeziwe ngebhayisikili

  1. Izikhathi zokuqeqesha ezizila ukudla.
  2. Kancane kancane ukwandisa izinga.
  3. Sebenza ku-pedaling technique kanye ne-cadence.
  4. Ukuhamba isikhathi eside.
  5. Yethula izikhathi ze-roller noma zokuphotha.
  6. Faka phakathi izikhathi zamandla ejimini noma ekhaya.

Iliphi ibhayisikili elingcono noma ama-squats?

Uma ukhetha ukugxila kuphela kuma-glutes, khetha ama-squats. Kodwa... uma ungathanda ukusizakala ngokuqinisa izinqe zakho futhi usebenze kwezinye izindawo zomzimba, qala ukuzijwayeza ukuSpin.

Kufanele ngigibele ibhayisikili isikhathi esingakanani ukuze ngiqinise imilenze yami?

Isikhathi eside kangakanani? Abaqalayo, imizuzu engama-30. Emavikini ambalwa kamuva, khuphuka ube yimizuzu engama-45 bese usebenza ngendlela yakho efika emaminithini angama-60.

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.

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.

Iyiphi ingxenye yomzimba eyenza ukugibela ibhayisikili kunciphe?

Yimiphi imisipha esebenzayo lapho ugibele ibhayisikili?



Ngaphezu kokulahlekelwa isisindo, lo mdlalo uphinde usize ukukhulisa isisindo semisipha. Ukuhamba ngebhayisikili kuqinisa yonke imisipha emikhulu emzimbeni wethu; ama-quad ethu, ama-hamstrings, imisipha ye-hip, nama-glutes ethu.

Yini okufanele uyenze ngemva kokugibela ibhayisikili?

Ukubuyiselwa kwemilenze yokuhamba ngebhayisikili ekhathele

  1. Phakamisa imilenze yakho phezulu. Uhlelo olusebenzayo kunawo wonke.
  2. Sebenzisa amasokisi okucindezela.
  3. Yenza amabhavu wokuqhathanisa.
  4. Thola i-massage.
  5. Lala imilenze yakho igobile kancane.
  6. Hlanza kahle ngaphambi nangemva kokuzivocavoca.

Yiziphi izigigaba eziphuza abagibeli bamabhayisikili?

I-pre Workout eyenziwe ekhaya iyanyakazisa

  • I-Apple ne-Yoghurt Smoothie. Izithako: – 1 apula.
  • Ikhabe, Ubhanana kanye Nebhotela Yamantongomane Smoothie. Izithako: - 200 ml ubisi lwemifino noma lwezilwane.
  • Isipinashi kanye ne-Kiwi smoothie. Izithako: – 1 kiwi.
  • Ubhanana, Ikhofi kanye Noshokoledi Smoothie. Izithako:
  • Okusajingijolo kanye neStrawberry Smoothie. Izithako:

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.

Kufanele ngigibele ibhayisikili isikhathi esingakanani 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.

Kuyathakazelisa:  Kwenzekani emzimbeni wami uma ngenza imizuzu engama-30 yebhayisikili?

Benzani abagibeli bamabhayisikili ngosuku lokuphumula?

Usuku lokuphumula lunikezelwe ukuqeqeshwa okuphumuzayo, ukubhucungwa, kukhona nesikhathi sokulala nokuqashelwa kwesigaba esilandelayo. Ngemuva komjaho omkhulu, abashayeli ngokusobala badinga ukululama ngokomzimba nangokwengqondo.

Ulazi kanjani izinga lami lokugibela ibhayisikili?

Okudingayo isikali kanye nebhayisikili elinemitha yamandla. (emile enemitha yamandla nayo ingasebenza). Ukwenza lokhu kufanele senze uhlolo lwemizuzu engama-20 futhi ngaleyo ndlela sazi amandla ethu aqinile (i-FTP). Ngesikhathi esifanayo kufanele sazi ukuthi sinesisindo esingakanani.

Indlela yokubuyisela ngemva kwe-100 km ngebhayisikili?

Amathiphu angu-5 Okubuyisela Ngemva Kokuhamba Ngebhayisikili

  1. Khumbula: Umsipha owakheke kahle unamandla uma usupholile kahle.
  2. Lala kakhulu.
  3. Ukubuyisela amanzi emanzini nosawoti.
  4. Ama-Antioxidants ukunciphisa ukucindezeleka okwenziwe nge-oxidative.
  5. Amaprotheni emicu yakho yemisipha.
  6. Ama-muscle recuperators asesitolo.

Kwenzekani uma ngiphuma ngiyogibela ibhayisikili nsuku zonke?

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.

Yiziphi izifo ezivinjwa ukugibela ibhayisikili?

Ukusetshenziswa kwebhayisikili nakho kukhuthaza impilo engokomzimba nengqondo, kuvimbela indlela yokuphila engenzi lutho okungenye yezinto eziyingozi ze-4 zezifo ezingapheli ezingathathelwana (isifo sikashukela, umfutho wegazi ophezulu, ukukhuluphala, phakathi kwabanye).

Ishintsha kanjani imilenze uma uhamba ngebhayisikili?

Umuntu ohamba nebhayisikili uzoqaphela ukuthi imilenze yakhe iyancipha futhi ithonisiwe. Umgibeli webhayisikili ojwayelekile uzoba nemisipha yemilenze ethuthuke kakhulu ngoba iyona esetshenziswa kakhulu ebhayisikilini. Ama-Glutes, amawele nama-quadriceps ikakhulukazi. Ama-adductors amancane, ama-hamstrings kanye ne-soleus.

Kufanele ugibele ibhayisikili elingakanani ngosuku?

Uma kucatshangelwa ukuthi umzimba uqala ukushisa inani elikhulu lama-kilojoule ukusuka emaminithini okuqala angama-20-30, okuhle kungaba ukuchitha imizuzu engama-45 ngesivinini esilinganiselwe lapho ungahambi ngaphansi kwamakhilomitha ayi-15 ngalesi sikhathi. Kwenze okungenani izikhathi ezi-3 ngeviki.

Kuthatha isikhathi esingakanani ukujikeleza u-10 km ngebhayisikili?

Ngokucabangela amanani angenhla, ake sibone ukuthi kuzothatha isikhathi esingakanani ukujikeleza i-10 km: Ibhayisikili Eliqalayo lentaba: imizuzu engu-50. Umshicileli wezintaba onolwazi: imizuzu engama-40. Uchwepheshe webhayisikili lezintaba: imizuzu engama-30.

Mangaki ama-calories ashiswayo egibele ibhayisikili imizuzu engama-20?

Ngemizuzu engu-20 yokugibela ibhayisikili, ama-calories angu-128 ayashiswa. Ngemizuzu engu-30 yokuhamba ngebhayisikili ungashisa ama-calories angu-192. Ngemizuzu engu-40 yokuhamba ngebhayisikili ushisa ama-calories angu-256. Ngehora elingu-1 lokuhamba ngebhayisikili ungashisa cishe ama-calories angu-384.

Iyiphi ingxenye yomzimba elahlekelwa isisindo ngebhayisikili lokuzivocavoca?

Ibhayisikili elimile lisetshenziselwa ukulahlekelwa isisu, njengoba kunjalo ngomgwaqo noma ibhayisikili lezintaba, nge-elliptical noma nganoma yimuphi umsebenzi womzimba, inqobo nje uma inxeshezelwa ngokudla. Kulula: uma ushisa ama-calories amaningi kunalokho okudlayo nokuphuzayo, uzolahlekelwa isisindo.

Iyiphi ingxenye yomzimba esetshenziswa ngebhayisikili?

Ngaphezu kwemilenze yakho, ukuhamba ngebhayisikili kungaba yindlela enhle yokusebenzisa izingalo zakho futhi, kwezinye izimo, ngisho nezandla zakho. Uma sike saxwayisa phambilini ngokuthi lo mdlalo ungomunye wemidlalo ephelele, kungenxa yokuthi sisebenzisa umzimba wonke, kodwa singazuza kanjani ngokugcwele kuwo?

Kufanele ngisebenzise isikhathi esingakanani ibhayisikili 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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