Ngoku, xa kungekhona nje ukuqeqeshwa kumaziko empilo, kodwa kunye nezixhobo zokusebenza zasekhaya zifikeleleke kakhulu, kuba abaninzi abafazi umbuzo wokuba kunokwenzeka yini ukulahlekelwa isisindo kwibhayisiki yokuqhuba ibaluleke kakhulu. Ibhayisikili yokuzivocavoca iyisimulator ekhethekileyo eyenzelwe ukufanisa ibhayisikili. Kule meko, ngeendlela ezahlukeneyo: kunye okanye ngaphandle kokuphakamisa. Kuboniswa ukuba ukuphakama okuphezulu, iikhalori ezingaphezulu, kwaye, ngokufanelekileyo, ukuqeqeshwa kwibhayisikili yokugcina ukulahlekelwa ubunzima kuya kuba yimpumelelo.
Ukunyuka kwesisindo ngebhayisiki yokuqhuba: ngubani na ofanelekileyo?
Kubalulekile ukuqwalasela iimpawu zomthwalo: ibhayisikili yokuncedisa inceda ukulahlekelwa isisindo ngokuchanekileyo ngenxa yomthwalo kwicandelo elincinane lomzimba: umlenze ongezantsi, amathanga kunye namaqhosha. Ngaloo ndlela, ngenxa yomthwalo we-aerobic kunye nokutshisa okusebenzayo kweekhalori, umzimba wakho uza kukhululeka ngokupheleleyo, kodwa kuphela amathanga kunye namathambo aya kuthatha ifom ekhangayo, ekhohlisa! Ukuba ingxaki ebalulekileyo yesibalo sakho isisu, isisu okanye izandla, kunengqiqo ukujonga i-stepper, echaphazelekayo.
Ngaloo ndlela, impendulo kumbuzo ukuba ukusetyenziswa kwebhayisikili kukunceda ukulahlekelwa isisindo kuya kuba yinto ebantwini bonke - ewe. Nangona kunjalo, ukuphuhliswa okuhambelana nomzimba kufuneka kudibaniswe nezinye izivivinyo ezinika umthwalo oyintloko kwimisipha yezandla, isifuba, umva kunye noshicilelo.
Indlela yokulahlekelwa isisindo ngelixa usebenzise ibhayisikili?
Inkqubo yokulahleka kwesisindo kwibhayisiki yokuqhuba isistim, okokuqala, rhoqo. Ngeke kubekho rhoqo - ayiyi kuba nemiphumo, kwaye umbuzo wokuba ulahlekelwe isisindo kwibhayisiki yokuqhuba iya kuhlala umbuzo. Ngaba ulungele ukuthatha le nto ngqalelo? Emva koko faka isikhumbuzo kwifowuni, udwebe igrafu eludongeni, ngokubanzi, yenza konke ukuba ungaphuthelwa esinye isifundo. Iipameters zilandelayo:
- Ishedyuli efanelekileyo yoqalayo: 3-4 izifundo nganye ngeveki imizuzu engama-30 nganye, i-pulse ayikho ngaphezu kwe-100 beats ngomzuzu.
- Iiklasi zezinga eliphakathi (emva kwenyanga okanye ezimbini zoqeqesho oluqhelekileyo): Izifundo 3-5 ngeveki kwimitha engama-45 nganye, i-pulse - ukususela kwi-110 ukuya kwe-120 ukubetha ngomzuzu.
- ImiSebenzi yezinga lemisebenzi (kubasetyhini abaqhuba umgangatho ophakathi kweenyanga eziyi-2-3, okanye ukuhlangabezana nayo ngokulula): iiklasi ezi-5-6 ngeveki, imizuzu engama-40-60 nganye, kunye ne-pulse ukusuka kwi-120 ukuya kwi-140 ukubetha ngomzuzu.
Jonga i-pulse yakho kunye nenhlalakahle. Ukuzivocavoca kwibhayisikili yokumisa ukulahleka kwegazi kufuneka kungakhokeli ukuba udityaniswe!
Indlela yokunciphisa umzimba ngokufanelekileyo ngesithuthuthu?
Umbuzo wendlela yokulahlekelwa isisindo usebenzisa ibhayisikili, ungayi kubuza umntu owaziyo ukulahlekelwa isisindo kuwo onke. Inyaniso kukuba ukuhlukana kwama-fat deposits kubakho rhoqo ngenxa yenkqubo efanayo - ukungabi nakwi-calories. Ilahleko elona lichanekileyo, elincinci kwaye liphumelelayo xa linciphisa i-kilocalories ngokuqhelekileyo ngamaziko angama-200-300 ngosuku kwaye utshise inani elifanayo leekhalori ngokusebenzisa ibhayisikili.
Ngenxa yoko, ngaphandle kokufumana ulambile obunzima, umzimba wakho ufumana ubunqongophala bee-kilocalories ezingama-400-600, ezizalisekisa, ngokusebenzisa iindawo zokugcina ezigcinwe ngaphambili. Ekubeni akunakwenzeka ukukhawuleza ukulahlekelwa isisindo kwi-bike yokuqhuba ngaphandle kokulawula ukutya kwakho, siya kuqwalasela iindlela zokutshintsha lula kwisondlo esinokukunceda, ngaphandle kokwenza izibalo ezinzima, ukunciphisa inani le "calories" zokutya:
- Ngaba usela ikofi nobisi kunye noshukela, ama-sodas amnandi kunye namajezi? Misela kwakhona ngamanzi okanye ngamaminerali. Oku kuya kukunika ubuncinane kwi-cent-200 kilocalories.
- Ngaba uyongeza i-mayonnaise, i-ketchup, i-sauces? Nika izibonelelo kwaye uthathe i-50-100 kcal kwi-ration.
- Ngaba usela itiye ngeesekese? Ukukhanyela iifese ze-3-5 eziqhelekileyo kususa i-100-150 kcal ngosuku!
- Ngaba upheka epanini yocingo? Ukupheka kwi-oven, i-steamer, i-multivark okanye i-aerogrill ngaphandle kwamafutha kuya kunciphisa umxholo we-caloric wesondlo ngama-70-100 kcal.
Ukuphelisa ukutya okunamafutha ekudleni, kancinci kancinci kancinane kwaye kusasa nje. Kule meko, ibhayisikili yakho iya kufezekisa oko ukulindele!