Njengobomi banamhlanje buqhubela phambili, kuya kufaneleka ngakumbi ukubandakanya imithambo yomzimba ebomini bethu. Nokuba sele siswelekile okanye sihleli nje siphila ubomi obutofotofo. Itekhnoloji iyasivumela ukuba senze kancinci kwaye sijikeleze ngaphandle kwesidingo sokuzilolonga. Kule minyaka ilishumi idlulileyo, iigyms ziphucule kakhulu kwaye ziye zafumana ukuthandwa. Nangona uninzi lwabantu lukhangela injongo yobuhle kwindawo yokuzivocavoca, ukwenza umthambo ngumkhwa okanye usempilweni. Enye yezona mithambo ziqhelisiweyo zokutshisa ezo khalori zongezelelekileyo sinazo kwimihla yethu kukujikeleza.
Kule nqaku siza kufundisa zonke izibonelelo zokujikeleza.
Ukujikeleza: uqeqesho lwe-aerobic okanye lwe-anaerobic?
Njengoko sisazi, sineentlobo ezimbini zokunganyangeki xa sisenza umthambo. Inkqubo ye- ukumelana ne-anaerobic kunye ukumelana ne-aerobic. Ukujikeleza ngumsebenzi owenziwa kwiqela kwaye ukhokelwa liliso. Lo msebenzi wenziwa ngeebhayisekile ezimileyo kwaye abanamdla kwibhayisikile emileyo. Inediski ye-inertia oko kuthetha ukuba, nokuba singayeka ukukrola, iyaqhubeka nokuhamba ngokuqhubekayo. Oku kuyasinceda ukuba senze ukoyisa into yendalo ngakumbi. Kananjalo, asinakukwazi ukugoba amadolo xa sisenza umthambo wokutyhala.
Xa sithetha ngokujikeleza, sicinga ngokwenza umsebenzi we-aerobic. Oko kukuthi, sebenzisa lo mthambo ukutshisa iikhalori ngokwenza umthambo wobungakanani obulinganiselweyo ixesha elide. Into efana noko kunokuba kukubaleka ixesha elithile. Nangona kunjalo, kukho iiseshoni zokujikeleza ezinokuba nomsebenzi onzima ngokupheleleyo kwinqanaba lentliziyo, le yintoni enokuthi ithathelwe ingqalelo njengoqeqesho lwe-anaerobic.
Ukujikeleza kunokusebenza ngeendlela ezahlukeneyo kuxhomekeke kwinjongo esinayo. Unokusebenza ukumelana nentliziyo, uqeqesho ngesantya okanye umsebenzi wekhefu. Luhlobo lomthambo olubandakanyekayo kuba nabani na ophumezayo uphela ediniwe kwaye ubile kakhulu. Ngumthambo owenziwayo ngomculo ophezulu kwaye uyonwabisa kwaye uyakhuthaza. Inyani yokugqiba ukufa kwakho ngokwaneleyo inika imvakalelo yokuba sitshise iikhalori ezininzi kwaye, ke, sisusa la mafutha ongezelelweyo sinayo.
Izibonelelo zokujikeleza
Olu hlobo lokuzilolonga lucelwa ngakumbi yinto yokutsha kweekhalori ukuze siphulukane namafutha ongezelelweyo esinalo. Nangona kunjalo, zininzi izibonelelo zokujikeleza. Izibonelelo kokubini kwezempilo nakwimeko yethu yengqondo. Siza kuhlalutya esinye sezibonelelo eziphambili zokujikeleza:
Inempembelelo encinci kumalungu
Xa sijonga umthambo we-aerobic okanye we-anaerobic ohlala ixesha, kuya kufuneka siqwalasele into yokuba lo msebenzi awunampembelelo ngqo kumalungu. Ukujikeleza akunampembelelo ingako isinceda ukuba sizuze kuloluyahlulo ngaphandle kokudibana namalungu ethu. Ukusebenza kwayo kuyacetyiswa kwabo banesifo samathambo.
Ukunciphisa umngcipheko wokulimala
Abantu abaninzi banexhala malunga nenyani yokuba indawo yokuzivocavoca okanye abanako ukuhambisana nesantya ababesenza ngaphambili. Nangona kunjalo, sigxila kukonzakala okunokwenzeka. Umonzakalo uza kusenza singaphuculi ngokwaneleyo. Ngokuchasene noko, siya kubambeka ngalo lonke ixesha kwaye siphulukane nenkqubela phambili yethu.
Ngokungafaniyo nokubaleka kwi-asphalt, le ndlela yokusebenza yovavanyo olunefuthe eliphantsi lisenza ukuba kungabikho amathuba okonzakala. Ukongeza, njengoko ingumthambo onendlela yokuphindaphindeka yokuhamba ngokuhamba kwexesha, iya kuyenza ikhuseleke kunezinye iiklasi ezalathisiweyo njenge-aerobics.
Iphucula impilo yentliziyo
Icacile into yokuba ukuba siqeqesha amandla eentliziyo zethu siya kuba nezibonelelo kuwo. Ukujikeleza yindlela elungileyo yokwenza ukuba iintliziyo zethu zisebenze ngendlela esempilweni.
Ukunciphisa uxinzelelo
Kucacile ukuba ukuba sisebenza ngamandla aphezulu kwaye sisebenzisa oovimba bethu bamandla, oko kuya kusinceda sinciphise uxinzelelo kunye nokunciphisa uxinzelelo. Oku kuyenza ibe yinto elungileyo ukuziqhelanisa nayo emva kokusebenza nzima kosuku. Kulabo bantu basebenza iiyure eziyi-8 eofisini lukhetho olunomdla kakhulu. Kwimeko yethu yehomoni sinceda ukunciphisa amanqanaba e-cortisol, ihomoni elawula uxinzelelo lwethu.
Inceda ekulahlekelweni kwamafutha kunye nokwandisa ukuzithemba kwethu
Kwiseshoni yokujikeleza singatshisa iikhalori ezininzi ngokuxhomekeke kubungakanani esisebenza kubo kunye nokuba songeza ixesha elingakanani. Kuyenzeka ukuba utshise ukuya kwi-700 yeekhalori kwiseshoni enye. Olu qeqesho lwexeshana lusibangela ukuba sitshise iikhalori ezininzi ngexesha leseshoni nasemva kokuzilolonga.
Ukutshisa iikhalori ezingaphezulu Siza kunceda ukuvelisa ukusilela kwekhalori oko, kukhatshwa kukutya, kuya kusinceda siphulukane namanqatha. Asimele silibale ukuba ukutya sisiseko sokulahleka kwamafutha. Ukuba yonke inkcitho yethu yamandla ekupheleni kosuku ayikho ngaphantsi kokusetyenziswa kweekhalori ngokutya, nokuba senza okungakanani na, asisayi kuphulukana namanqatha.
Ngokumalunga nokuzithemba, ukuba kuyasinceda ukuba siphulukane namanqatha, siya kube siphucula umzimba wethu. Oku kukhatshwa kukwanda kokuzithemba kwakho ngokuziva ulungile ngesiqu sakho nangokukunceda ubonakale ungcono.
Ndinceda ukuba ulale ngcono
Ukuchitha oovimba bethu kusinceda ukuba silale ngcono. Ukongeza, ngexesha lokulolonga umthambo kukhutshwa ihomoni ebizwa ngokuba yi-serotonin, ejongene nokukhuthaza imeko yomoya. I-Serotonin ikwaxhasa ukuveliswa kwe-melatonin, eyihomoni enxulumene nokulala. Ke ngoko, ukwenza iseshoni yokujikeleza ngexesha elingaphezulu okanye elingaphantsi kwexesha lokulala kunokuba yinto elungileyo.
Iphucula amandla
Enkosi ngokuqhubeka nokuzilolonga kunye nokuqina kobugcisa kusinceda ekuphuculeni zombini ukumelana ne-aerobic kunye ne-anaerobic. Sinokufumana njengempembelelo yesibambiso ukwanda kwe Ukuthambisa izihlunu zethu, i-quadriceps, amathole kunye ne-glutes.
Njengoko ubona kukho izibonelelo ezininzi zokujikeleza. Ndiyathemba ukuba olu lwazi luyakukhuthaza ukuba wenze olu hlobo lomthambo.