Ukuxhathisa ukuzivocavoca kunceda ukulibazisa ukuqala kokudinwa ekusebenzeni kwezemidlalo nakuwo nawuphi na umsebenzi ngokubanzi. Ngamanye amazwi, yomelele. Ikwayindlela entle yokuthambisa umzimba.
Fumanisa ukuba ungalonyusa njani uxhathiso lwakho kunye nezibonelelo ezininzi ezizisa empilweni inyani yokufumana amandla kunye nokuqina komzimba.
Ukuzilolonga ukuphucula unyamezelo
Kufuneka kuqatshelwe ukuba zimbini iintlobo zokunganyangeki: i-aerobic kunye nesihlunu. Iingcali zibonisa ukuba kunyanzelekile ukudibanisa zombini iiklasi ukufumana iziphumo.
Ukuxhathisa iAerobic
Ukuzivocavoca kwe-Aerobic kufuneka kunyuse ukuphefumla kunye nokubetha kwentliziyo. Le ilandelayo yimizekelo:
- Ubaleko
- Ukuhamba ngebhayisikile
- Ukuqubha
- Hamba (ngokukhawuleza)
- Ukunyuka kwezinyuko
- Tsibela intambo
Qala ngenjongo efanelekileyo (umzekelo, iiseshoni zeveki ezintlanu zemizuzu engama-5) kwaye ngokuthe ngcembe uphakamise ibha. Yandisa umgama, ubude, ubunzima okanye inani leeseshoni zomthambo weveki nganye. Kuqwalaselwa njengelona lilungileyo ukonyusa ixesha kunye nomgama ngokuthe chu, kwaye wandise ubunzima, njengokubaleka ngokukhawuleza okanye ukuhamba kwiindawo ezinamathambeka.
Olunye ukhetho lokugcina umngeni emzimbeni kukutshintsha uhlobo lomthambo rhoqo.. Ukuba uhlala ubaleka, ukuqala ukutsiba ngentambo kuya kukunceda uhambise izihlunu zakho ngokwahlukileyo kwaye ube ngumdlali ojikeleze kakuhle. Kwaye kunokukunceda uhlale ukhuthazekile.
Ukunyamezela kwemisipha
Ukugxila kuphela kwi-cardio yimpazamo. Ukuphucula ukuxhathisa kwe-aerobic kuyafuneka ukuba usebenze kunyamezelo lwemisipha. Kwaye ngaba izihlunu ezomeleleyo zinceda ukulibazisa ukudinwa kunye nokuthintela ukwenzakala ekusebenzeni okanye ngebhayisikile, ukukhankanya nje imizekelo embalwa. Nangona kunjalo, kuya kufuneka unike izihlunu zakho ixesha lokufumana kwakhona phakathi kweeseshoni.
Ikwabizwa ngokuba luqeqesho lwamandla, ukufumana iziphumo ezilungeleleneyo, amaqela aphambili emisipha yomzimba kufuneka asebenze ngokulinganayo: isifuba, umva, iingalo, i-abs kunye nemilenze. Khetha umthambo osebenza izihlunu ezininzi ngexesha elinye (squats, chin-ups, step-ups…) ngaphezulu kwezo zisebenza kuphela (ii-bicep curls…). Okanye kungcono, ukubheja kwimithambo ye-hybrid. Okukhona usebenzisa izihlunu ngakumbi xa usenza umthambo omnye, kokukhona inyusa intliziyo yakho kunye nokonyuka konyamezelo.
Kufuneka kuqatshelwe ukuba kwimeko yolu hlobo lokumelana ubude beseshoni abubalulekanga njengokuqina koqeqesho. Ngapha koko, iintshukumo zokuqhushumba kunye neeseshini zokunciphisa zifunyenwe njengendlela yokufumana uxhathiso olukhulu. Cinga ukunciphisa ixesha lakho lokuphumla phakathi kweeseti. Umzekelo, yenza iiseti ezintathu ze-10 zokutsala, i-squats ezili-10, ii-push-up ezili-10, kunye nokuhlala-phezulu kwe-10, ukuvumela ixesha elincinci kangangoko ukuba lidlule phakathi kokugqitywa komsebenzi omnye kunye nokuqala kokulandelayo. Umbono kukuphela kokubila kunye nokuphefumlela phezulu.
Ubunzima bomzimba okanye ubunzima?
Unokusebenza ngonyamezelo lwakho lwezihlunu usebenzisa ubunzima bomzimba wakho okanye usebenzise iintsimbi, oomatshini bokuzilolonga, kunye neebhendi zelastiki kunye neetyhubhu. Akukho ndlela ibhetele kunenye, kodwa nganye ineenzuzo kunye neengozi zayo. Abantu abaninzi bakhetha ukudibanisa ukuzilolonga komzimba kunye nokuzilolongela ubunzima kunye noomatshini ekusebenzeni kwabo.. Banokudityaniswa ngemini enye okanye banikezele usuku ngalunye ngendlela eyahlukileyo.
Izibonelelo zokuphucula unyamezelo
Ukongeza ekwandiseni ukunyamezela kwe-aerobic kunye nemisipha kunye nokuthambisa umzimba, Ukuziqhelanisa nokuzilolonga kunezinye izibonelelo:
Uthintelo lwezifo
Ukuxhathisa umthambo kugcina intliziyo yakho, imiphunga, kunye nenkqubo yokujikeleza kwegazi esempilweni. Umngcipheko wokukhula kwezifo ezininzi, njengesifo seswekile kunye nesifo sentliziyo, uyehla. Isiphumo somelele ngakumbi. Ukongeza, abantu abaninzi bafumanisa ukuba amandla abo ayenyuka, balala ngcono kwaye kukho ukuphucuka kwimood yabo.
Ukwanda kobugqwetha
Ukunyusa ukuxhathisa kuvumela yenza iintshukumo zemihla ngemihla ngokulula. Abantu ababephila ubomi bokuhlala phambi kokuba baqale imithambo yabo yokuziqhelanisa ngabo babona olu tshintsho kakhulu.
Ukulibaziseka kokuguga
Emva kwe-30, ubudala bemisipha njengoko bekhula. Ukuxhathisa umthambo kunokuyicothisa inkqubo yokuguga ngokwakha ubunzima bemisipha, ukomeleza amathambo, kunye nokwandisa amandla apheleleyo.
Iikhalori ezivuthayo
Imisipha inceda ukugcina imetabolism ngokupheleleyo. Ngamanye amagama, itshisa iikhalori ezininzi kunamafutha. Ke ukuba uyakha izihlunu kwaye unciphise amanqatha, uya kutshisa iikhalori ezininzi imini yonke..
Ukuncitshiswa kwepulsation
Ukusebenza kwinkcaso kunciphisa ngokuthe ngcembe ukuphumla. Ngale ndlela, abantu abenza uqeqesho lokunganyangeki bakumda ophantsi we-beats ophakathi ngomzuzu xa bephumla. Ezinye iimbaleki ezikhethiweyo ziye zakwazi ukubanciphisa ukuya ngaphezulu nje kwesiqingatha.
Esi sisibonelelo esibaluleke kakhulu, kuba izinga eliphezulu lentliziyo linxulunyaniswa noxinzelelo lwegazi kunye ne-cholesterol ephezulu. Ukusebenza ungagqithi kwii-70 beats ekuphumleni kuthathwa njengeyona ndlela isebenzayo yokuthintela ukuhlaselwa yintliziyo.
Kufuneka kuqatshelwe ukuba ukuba ne-tachycardia, i-bradycardia okanye i-arrhythmia inokuba yingozi xa usenza uqeqesho lokunganyangeki. Ekubeni iziphumo ebezingalindelekanga eziyingozi zinokubakho, kufuneka ubonane nogqirha ngaphambi kokuqala kwenkqubo.