Ngexesha loqeqesho akunakwenzeka ukusela
Ewe, abanye abantu baziva bengamandla esiswini ukuba basela amanzi ngexesha lokusebenza. Nangona kunjalo, oku kungafaniyo, kuphela komgaqo wokuqinisekiswa: Ukusela ngexesha lezemidlalo kunokuba yimfuneko kwaye kuyimfuneko! Ngenxa yokunqongophala kwamanzi, ukusebenza kwemithwalo kuncitshiswa-ngenjongo yokusindisa umswakama, iinqanawa zincitshiswa, iinkqubo ze-metabolic ziyacothisa, ukubekwa kwemveliso kuyancipha. Ngenxa yoko, awuyongozi kuphela ekonakaleni intliziyo, engakwaziyo ukumpompa igazi ngeenqanawa ezincinci, kodwa ibeka emngciphekweni ukufumana ubushushu. Ke ngo-1984, abaleka kakhulu ngexesha lokuzaliseka komgama weMarathon kwimidlalo yeOlimpiki ayinakukwazi ukugqiba-kwiikhilomitha zokugqibela ngenxa yokungahambelani kwemodi yentombazana engahambelaniyo. Iimbaleki ezinamava zicebisa ukuba usele amanzi kwii-SIP ezincinci kuwo wonke umsebenzi - malunga ne-250-500 ml, kuxhomekeke kubunzulu bomthwalo. Ukugcina amandla, ukongeza ii-copiles ezininzi ze-amine amino acino, ungazithenga kuyo nayiphi na ivenkile yesondlo.
Ungasela kwaye ufuna
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Emva koqeqesho akunakwenzeka ukuba utye
Abaqeqeshi abangaqeqeshwanga bacebisa amantombazana afuna ukunciphisa umzimba, ayeke ukutya emva kweeklasi - i-vetite ikhule, kwaye uya kutshiswa "ukuba akusekho kwakhona. Abanye, ngokuchasene noko, into yokuqala emva koqeqesho ityiwa i-carbohydrate ekhawulezayo - i-banana, imivalo ye-cereal okanye isiselo sehlosi. Sicebisa ukuba singamamelanga abakwaziyo okanye nabanye. Emva kweeklasi, kufanelekile ukulinda imizuzu eli-10 ukuya kweli-15 ukuze i-pulse revers yinkqubo yokutya iya kuba nomthwalo owongezelelweyo entliziyweni. Emva kwethuba, yitya njengesiqhelo - inokuba sisifuba senkukhu ngomxube wemifuno kunye nayiphi na i-certial okanye i-protein cocktail. Yiva umzimba wakho kwaye utye xa ufuna, ubuncinci i-10 PM-Akuyi kubakho nzako kumfanekiso. Kubalulekile ukuba ukutya kube nokulunga kwikhalim yemihla ngemihla, kwaye ixesha lokusebenzisa layo alinamsebenzi.
Uqeqesho lwe-Cardio lunceda ukunciphisa umzimba
Amantombazana asele eqalisile ukubandakanyeka kwindawo yokuzivocavoca kwaye anengxaki ebonakalayo ebonakalayo, cebisa ukuba iqale ukuyibuyisela kwakhona ngendleko zoqeqesho lwe-Cardio. Ngokuyingqinelana neli cebiso. Ewe, imisebenzi yase-Aerobic inceda ezomeleza intliziyo kunye neenqanawa, ukuba zilungiselele imisele eqatha njengokuzivocavoca ngamandla. Nangona kunjalo, ukuba awunayo ubunzima obukhulu, ungazihlambulula ngempumelelo kwifom edibanisa zombini iintlobo zemithwalo. Kuqinisekisiwe ukuba ngoqeqesho lwe-aerobic, uninzi lweekhalori "zitshisiwe" ngexesha leklasi, nge-anaerobic - sele elandela emva kwayo. Musa ukukhawuleza ukubaleka kwiholo ukuba ubutyile itshokholethi okanye ihambe ngaphaya kwemini yokuphuma kwemihla ngemihla - akukho nto iya kubakho kwinye "yolwaphulo-mthetho.
Uqeqesho lwe-Cardio kufuneka ludityaniswe namandla
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Uqeqesho kufuneka luhlale ngaphezulu kweyure
Sukujonga amadoda anenkqubo yakhe yoqeqesho eyahlukileyo. Ngokwenene baqeqesha iiyure eziyi-1-1.5 ngenxa yekhefu elikhulu phakathi kweendlela-kufuneka ubuyisele amandla okuphakamisa ubunzima obufakwe kwibar. Abasetyhini abaxeleli bolula umsebenzi ngexesha elinje- ezingama-30 ukuya kwengama-40 kwanele ukwenza imisebenzi engama-5-6 kwiindlela ezininzi. Ukuhlala phakathi kweendlela kufuneka ziphelise imizuzwana engama-20 ukuya kwengama-30. Ukuba usebenzisa uqeqesho ngesantya esinzulu, ngoko ke ungaseli kuphela ixesha, kodwa ubone iziphumo ngokukhawuleza. Qala ngemithambo esisiseko - i-squats, inkomo ilele, itreyini yerhamncwa - kwaye iya emsebenzini kwimisipha nganye ukuze "uzigqibe".
Amadolo akufuneki aye kwiisokisi
Kuyamangalisa ukuba ngexesha lokuqeqeshwa kwabaqeqeshi, abacebisi bexesha elizayo bathi iminyaka emininzi kangangokuba amadolo angahambi ngaphaya kweesokisi kwindawo esezantsi. Badlulisela ulwazi olungachanekanga kwiiwadi zabo, abo babahlobo. I-myth iqhagamshele ngokubanzi ukuba uninzi luye lwaxelelwa kuye. Ngapha koko, yonke into ichazwa yi-filyology-bonke abantu banamadoda ahlukileyo. Ukuba amadolo akho ayaguquguquka kwaye awuziva ungonwabanga xa usenza umthambo, ke akukho mngcipheko wokonakalisa ikomityi yedolo okanye i-thendon evuthiweyo. Ukugcina impilo yamalungu, yokusela i-Selagen, i-calcium kunye nokujija ngokufanelekileyo.
amadolo angaya kwiisokisi
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