Manje, uma kungekhona nje ukuqeqeshwa kwezikhungo zokuzivocavoca, kodwa futhi imishini yokuzivocavoca ekhaya ifinyeleleke kakhulu, kubesifazane abaningi umbuzo wokuthi kungenzeka yini ukuthi ulahlekelwe isisindo kwibhayisikili yokuzivocavoca ibalulekile kakhulu. Ibhayisikili yokuzivocavoca i-simulator ekhethekile eyenzelwe ukulingisa ibhayisikili. Kulesi simo, ngezindlela ezahlukene: noma ngaphandle kokuphakamisa. Kubonakala ukuthi ukukhuphuka okuphakeme, ama-calories amaningi ashisa, futhi, ngokufanele, ukuqeqeshwa kwebhayisikili okumisa ukulahlekelwa isisindo kuyaba yimpumelelo.
Ukulahlekelwa isisindo ngebhayisikili yokuzivocavoca: ubani ofanelekayo?
Kubalulekile ukucabangela izici zomthwalo: ibhayisikili yokuzivocavoca isiza ukulahlekelwa isisindo ngokuqondile ngenxa yomthwalo engxenyeni engezansi yomzimba: umlenze ophansi, amathanga namadolo. Ngakho, ngenxa yomthwalo we-aerobic nokushisa okusebenzayo kwama-kilojoule, umzimba wakho uzothatha isisindo ngokuphelele, kodwa kuphela amathanga namathanga azothatha ifomu elikhangayo, elikhohlisa! Uma inkinga eyinhloko yesibalo sakho ingemuva, isisu noma izandla, kunengqondo ukubuka i-stepper, okubandakanya imisipha eminingi.
Ngakho-ke, impendulo yombuzo wokuthi ibhayisikili yokuzivocavoca izasiza ukulahlekelwa isisindo kuyoba okufanayo kuwo wonke umuntu - yebo. Noma kunjalo, ukuthuthukiswa komzimba kufanele kuhlanganiswe nezinye izivivinyo ezinika umthwalo oyinhloko emisipha yezandla, esifubeni, emuva nangomshini.
Indlela yokulahlekelwa isisindo ngenkathi usebenzisa ibhayisikili yokuzivocavoca?
Uhlelo lokulahlekelwa isisindo ku-bike yokuzivocavoca luqala, kuqala, njalo. Ngeke kube khona njalo - ngeke kube nemiphumela, futhi umbuzo wokuthi ungayinciphisa kanjani ibhayisikili yokuzivocavoca uzohlala umbuzo. Ukulungele ukuthatha lolu daba ngokujulile? Bese ubeka isikhumbuzi efonini, dweba igrafu odongeni, ngokujwayelekile, yenza konke okungaphuthelwa isifundo esisodwa. Imingcele yile ndlela elandelayo:
- Uhlelo olulungile lwabaqalayo: 3-4 izifundo ngesonto ngamaminithi angu-30 ngalunye, impulane ayiyona ingaphezulu kwezingu-100 ngomzuzu.
- Amakilasi ezingeni eliphakathi (ngemva kokuqeqeshwa okujwayelekile kwenyanga noma ezimbili): Izifundo ezingu-3-5 ngesonto ngamaminithi angu-45 ngayinye, amapulse - kusuka ku-110 kuya ku-120 ukushaya ngomzuzu.
- Imisebenzi yezinga lezinzuzo (kwabesifazane abenza isilinganiso sezinyanga ezingu-2-3, noma kalula ukubhekana nalo): amakilasi 5-6 izikhathi ngesonto, imizuzu 40-60 ngayinye, ne-pulse esuka ku-120 kuya ku-140 ukushaya ngomzuzu.
Buka ukushayela kwakho nenhlalakahle yakho. Ukuzivocavoca ngebhayisikili okumisa ukulahlekelwa isisindo akufanele kukuholele ekuqedeni ukukhathala!
Indlela yokulahlekelwa isisindo kahle ngesithuthuthu sokuzivocavoca?
Umbuzo wendlela yokulahlekelwa isisindo usebenzisa ibhayisikili yokuzivocavoca, ngeke neze ucele umuntu owazi ukuthi angakwazi kanjani ukulahlekelwa isisindo nhlobo. Iqiniso liwukuthi ukuhlukaniswa kwamafutha okugcoba njalo kuvela ngenxa yenqubo efanayo - ukuntuleka kwama-calories. Ukulahlekelwa kwesisindo esilungile kunazo zonke, kancane kancane futhi okuphumelelayo kwenzeka uma unciphisa ukudla okujwayelekile ngamakamelo angama-200-300 ngosuku futhi ushise inani elifanayo lamakhalori ngokusebenzisa ibhayisikili yokuzivocavoca.
Ngenxa yalokho, ngaphandle kokuthola ukulamba okukhulu, umzimba wakho uthola ukulahleka kwamakhilomitha angu-400-600, okuyibuyisela kabusha, usebenzisa ukugcinwa okugcinwe ngaphambilini. Njengoba kungenakwenzeka ukuba ulahlekelwe isisindo ngokushesha ku-bike yokuzivocavoca ngaphandle kokulawula ukudla kwakho, sizocubungula izindlela zokushintsha okunomsoco okuzokusiza, ngaphandle kokwenza izibalo ezinzima, ukunciphisa inani "lokudla" ama-calories okudla:
- Uyaphuza ikhofi nobisi noshukela, ama-sodas amnandi namaju? Bayibeka ngamanzi noma ngamaminerali. Lokhu kuzokunika imininingwana engama-100-200 kilocalories.
- Ingabe ufaka imayonnaise, isobho, ama-sauces? Nika ama-supplement bese uthatha i-50-100 kcal kusuka ku-ration.
- Uyayiphuza itiye ngamaswidi? Ukwenqaba amaswidi angu-3-5 avamile kususa i-100-150 kcal ngosuku!
- Upheka epanini lokuthosa? Ukupheka kuhhavini, i-steamer, multivark noma i-aerogrill ngaphandle kwamafutha kuzonciphisa okuqukethwe kwekhalori yokudla okungama-70 - 100 kcal.
Ukunciphisa ukudla okunamafutha okudla, gcoba kancane kancane futhi ekuseni kuphela. Kulokhu, ibhayisikili lakho lokuzivocavoca lizohlangabezana nezilindelo zakho!