Izinhlobo izinhlanga, izici zabo. Running for Weight Loss

Yiziphi izinhlobo ezahlukene ngibalekela kwesisindo kanye nokugcinwa izibalo? Kuyinto imfihlo ukuthi egijima - umthombo impilo enhle sibalo sabasincane ithuluzi elikahle kakhulu kwesisindo. Siza umuntu abhekane ngokuphumelelayo ukukhuluphala kungaba cishe yimuphi umdlalo. Running - kuba yimpendulo enhle, njengoba kuba aerobic. Kuyasiza kilojoule esiphezulu futhi kabusha umzimba for ukusheshisa okwalandela izinqubo umzimba sika umzimba.

I izici run aerobic asikho isidingo abanamathela ngesivinini, ongaphakeme kokulayishwa kokuqala, futhi inqubo elula.

Kungakhathaliseki ukugijima neminye iziqinisekiso?

Lolu hlobo umthwalo yaziwa njengenye ngazozonke izindlela ukuba silondoloze ukuma noma yokutakula yayo. Kuyaphawuleka ukuthi emidlalweni eminingi zibandakanya ukugijima, ngaphandle kwabanye (i-polo yamanzi, ukubhukuda ezivumelanisiwe, amabhiliyade, njll). Sihlaziya izinzuzo main emimoya zonke izinhlobo career:

• Isebenza amaqembu angaphezu kuka-20 kwemisipha.
• Igazi ukugeleza okuthuthukiswa cishe 3-4.
• Uma ushiywa umzimba izikhathi 4 ibusa umoya-mpilo owengeziwe.
• Umzimba asitholayo ukushisa okukhulu, okuyinto enomthelela ukususwa ubuthi.
• Accelerated izinqubo umzimba emzimbeni.
• Ibhonasi "" uyaqhubeka kilojoule ngemuva kokuqalwa, ngisho elele.

Yingakho egijima kahle kuyasiza ukunciphisa umzimba. Akufanele sibakhohlwe mayelana ukugijima futhi musa ubuvila - simo lesisisekelo ekuzuzeni elamukelekile. Azikho nabantu ukugijima nsuku zonke, kodwa ukhuluphele. emakhulwini Olwenziwe izifundo ukusebenzisa ithonya ngamakhulu amanyuvesi ezahlukene kanye zezifundiswa, nabo bonke baye bafakazela ukuthi egijima kuba nomphumela omuhle kuphela emzimbeni. Ulahlekelwe isisindo ngokudla ngempela, kodwa usaba unamathela kuso, ungakwazi kalula uthole isisindo elahlekile. Futhi uma ulahlekelwe isisindo, usebenzisa izinhlobo ezahlukene yamahhashi, kungashiwo yibhange ukugcina ukuma ofiselekayo iminyaka eminingi ezayo.

izinhlobo izinhlanga

1. ukugijima aerobic. Njengoba kushiwo ngenhla, neminye ephumelela kunazo. I owawudinga ashisiwe ngenxa wokuqhekeka ephelele kubo nomoya-mpilo.
2. ukugijima anaerobic. Ijubane lolu hlobo umsebenzi kakhulu lidlula kungenzeka isimo ezinzile, okuyinto enomthelela kumiswa-mpilo "Umsebenzi" (glycolysis anaerobic). Lokhu kuwachaza kahle yokuntuleka emoyeni umgijimi, okwenzeka lapho akuphelele amandla umzimba, aphethwe ngaphandle iqhaza oxygen. Lokhu uhlanga ikhuthaza ukuthuthukiswa kunemisipha yomlenze, okwenza babe namandla kakhulu. Kufanele kuqashelwe ukuthi ngisho iminithi elingu-1 ukugijima ungavula ukugijima aerobic i ukukhuluphala anaerobic besigaba sesibili okungenani.
3. Khanyisa ukugijima. uhlobo Slow ukugijima aerobic, zihlukaniswa imilenze iDemo indiza isigaba salo. Kubonakala ukuthi umgijimi umane ukudansela isiginci sakhe izinyawo zakhe emhlabathini. Umlenze ngesikhathi edolweni neze izimisele unyawo ekhululekile lapho ihlala. Yokugijima - ukukhetha ekahle a ukulahlekelwa ukugijima isisindo!

Bakhandwa ohlwini, akuzona zonke izinhlobo zayo kulo mdlalo. Kukhona ezihlukahlukene, kodwa lawa ukhiye. Impumelelo kwezemidlalo!