Ngesikhathi sokuqeqeshwa akunakwenzeka ukuphuza
Ngempela, abanye abantu bazizwa amandla adonsela phansi esiswini uma bephuza amanzi ngesikhathi sokuzivocavoca. Kodwa-ke, lokhu kuhlukile, kuwumthetho wokuqinisekisa kuphela: ukuphuza ngesikhathi sezemidlalo kungadingeka futhi kudingekile! Ngenxa yokuntuleka kwamanzi, ukusebenza kwemithwalo kuncishisiwe - ngenhloso yokonga umswakama, imikhumbi iyancishiswa, izinqubo ze-metabolic zehlisa ijubane, ukukhiqizwa kwesithukuthuku kwehlisa. Ngenxa yalokhu, awugcini nje ngokulimaza inhliziyo, engakwazi ukupompa igazi ngemikhumbi emincane, kodwa futhi ubeka engcupheni yokuthola ukushisa okushisa. Ngakho-ke ngo-1984, iSwitzerland ntrucher ngesikhathi sokugcwaliseka kwebanga le-marathon emidlalweni yama-Olimpiki ayikwazanga ukuwela ukuphela - kumakhilomitha okugcina ngenxa yokungalandelwa kwemodi yokuphuza yamantombazane kubi. Abasubathi abanolwazi beluleka ukuphuza amanzi ngamahlaya amancane kuwo wonke umsebenzi - cishe ama-250-500 ml, ngokuya ngamandla womthwalo. Ukuze ulondoloze amandla, ungangeza izifo eziningana zamampuphu ama-ajino acid emanzini - ungawathenga kunoma yisiphi isitolo sokudla kwezemidlalo.
Ungaphuza futhi udinge
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Ngemuva kokuqeqeshwa akunakwenzeka ukudla
Abaqeqeshi abangafundile bacebisa amantombazane afuna ukwehlisa isisindo, agweme ukudla ngemuva kwamakilasi - usola ukuthi azodla akhuphukile, futhi uzodla kakhulu ngokuthi "kushiswe" uma kungasekho. Abanye, kunalokho, into yokuqala ngemuva kokuqeqeshwa idliwa ngokushesha ama-carbohydrate - ubhanana, imigoqo yenhlamvu noma uphuza umyeni. Sicebisa ukuthi singalaleli labo noma abanye. Ngemuva kwamakilasi, kufanelekile ukulinda imizuzu engu-10-16 ukuze i-Pulse iphumelele inqubo yokugaya ukudla izoba nomthwalo owengeziwe enhliziyweni. Ngemuva kwesikhathi esithile, yidla njengenjwayelo - kungaba ibele lezinkukhu elinengxube yemifino nanoma yikuphi okusanhlamvu noma kwamaprotheni. Zizwe umzimba wakho bese udla lapho ufuna, okungenani i-10 PM - ngeke kube ukulimala kwesibalo. Kubalulekile ukuthi ukudla kuhambisane ne-calimament yansuku zonke, futhi isikhathi sokusebenzisa kwaso akunandaba.
Ukuqeqeshwa kwe-Cardio kusiza ukwehlisa isisindo
Amantombazane asanda kuqala ukuzibandakanya ejimini futhi anesisindo esithe xaxa, acebisa kuqala ukusetha kabusha ngokuzikhandla kweCardio Training. Ngokwengxenye siyavumelana nalesi seluleko. Ngempela, ukusebenzisa i-aerobic kusiza ukuqinisa izinhliziyo nemikhumbi, ukuba bazilungiselele imithwalo enzima kakhulu njengokuzivocavoca kwamandla. Kodwa-ke, uma ungenaso isisindo ngokweqile, ungazihlanza ngempumelelo ngefomu elihlanganisa zombili izinhlobo zemithwalo. Kufakazelwe ukuthi ngokuqeqeshwa kwe-aerobic, amakhalori amaningi 'ashisiwe' ngesikhathi samakilasi, nge-anaerobic - vele ngemuva kwawo. Ungaphuthumi ukugijimela ehholo uma udle ushokoledi noma uhambe ngaphesheya kokuphuma kwasemini - akukho lutho oluzovela "kokwephulwa" kombuso.
Ukuqeqeshwa kwe-Cardio kufanele kuhlanganiswe namandla
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Ukuqeqeshwa kufanele kuhlale okungaphezulu kwehora
Ungabheki abantu abasebenza kuyo ukuqeqeshwa kwabo okuhlukile. Baqeqesha ngempela amahora angu-1-1,5 ngenxa yekhefu elikhulu phakathi kwezindlela - udinga ukubuyisa amandla okuphakamisa isisindo esifakwe kubha. Abesifazane abacebisi ukwelula i-Workout ngesikhathi esinjalo - imizuzu engama-30 kuya kwengama-40 kwanele ukwenza izivivinyo ezi-5-6 ngezindlela eziningana. Ukuphumula phakathi kwezindlela kufanele kudlule imizuzwana engama-20-30. Uma usebenzisa ukuqeqeshwa ngejubane elikhulu, ke ungagcini nje ukonga isikhathi, kodwa futhi ubone umphumela ngokushesha. Qala ngokuzivocavoca okuyisisekelo - ama-squats, ama-Beast aqamba amanga, ukugcwala okukhuphukile - bese uya emsebenzini emisipha ngayinye ukuze "uwaqede".
Amadolo akufanele ahambe amasokisi
Kuyamangaza kakhulu ukuthi ngesikhathi sokuqeqeshwa kubaqeqeshi, abeluleki besikhathi esizayo bathi iminyaka eminingi kangangokuba amadolo akwazi ukwedlula amasokisi angezansi kwama-squats. Badlulisela imininingwane engalungile kumawadi abo, labo kubangani. Inganekwane yahlakulela kabanzi kangangokuba iningi linohlobo oluthembekile liyamtshelwa. Eqinisweni, konke kuchazwa yi-physiology - bonke abantu banabantu abahlukile. Uma amadolo akho eguquguqukayo futhi awuzizwa ungaphatheki kahle ngenkathi wenza ukuzivocavoca, khona-ke akukho bungozi ukulimaza inkomishi yedolo noma i-tendon ewile. Ukuze ulondoloze impilo yamalunga, phuza u-collagen, i-calcium kanye ne-twist kwesokudla.
amadolo angaya kumasokisi
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