Izivivinyo kangcono kwesisindo

Sonke siyazi ukuthi umzimba ophilile - ingqondo enempilo. Ngakolunye uhlangothi, kusho ukuthi umnikazi umzimba ophilile uhlale isesimweni esihle bejabule, elinye - indlela abaphendula ngokunengqondo kuphela kungaholela impilo. Namuhla sikhuluma kwesisindo njengendlela yokuthuthukisa esimweni sabo somzimba ukuxazulula ukubukeka. Ngu inqubo ayinzima kodwa ezibalulekile kufanele wasondela okunenjongo ngempela. Othile efuna ukunciphisa umzimba efana mad ingakadluli inkathi ebhishi noma isenzakalo esibalulekile, futhi othile ukuncipha for the eside ngaphandle ulimaza ngenkathi ezempilo, kanye noHezekeli - uwakhuphule. Eyesibili indlela esinembile. Kudinga ngaphezu ukuvivinya umzimba njalo, udle ukudla okunomsoco kuphela. Kodwa Isici sesibili soMthetho izazi ikhefu, ngoba isihloko ingxoxo kwanamuhla - nansi best umsebenzi ukuncipha.

Kungani umsebenzi ngokomzimba

Njengoba yaziwa, ukunyakaza - lokho ukuphila, nokuthi-ke. umuntu ezisebenzayo kuphela bangase bazizwe bephilile. Okhokho bethu babe ngaphezulu ngendlela mobile zokuphila, ngakho babengesibo umbuzo ukuncipha okuseqophelweni ezengeziwe. Sikholelwa ngokuqinile ichithekile isidalwa ekunethezekeni nasekwanelisekeni nokuchitha isikhathi esiningi esimweni ehlezi, ngakho ukuxazulula isimo salo kufanele ukulayisha ngokwakho ngaphandle. Ukuze yehlise umzimba ngokuvamile ziphendukela hhayi kuphela ukuba enhle, kodwa futhi babe nempilo.

Ukuvivinya umzimba nakho kuyasiza kilojoule nokuthuthukisa kwemisipha. It kwandisa izinga umzimba, ekhuthaza ukushiswa fat hhayi kuphela, kodwa futhi ngcono isimo jikelele.

Ngakho, sekuyisikhathi ukuthola ukuthi hlobo umsebenzi ihamba phambili kwesisindo.

run

Ngakho, siqale ebuka kakhulu ekusebenziseni engcono ukunciphisa umzimba ne abadume kunabo. Kuyinto imfihlo ukuthi egijima - lena umsebenzi wokuqala esisiza ukuba ulahlekelwe isisindo. Ngaphezu kwalokho, kuqinisa izinhlelo eziphathelene nenhliziyo zokuphefumula, kanye amathambo kanye ezicutshini. Phakathi run kwavutha okunama-kilojoule angu-600.

Ohlukile lesi sivivinyo ukuthi kungokwemvelo ukuba umuntu, futhi-ke, ayinayo imiphumela eseceleni (uma wahlanganyela ngokufanele futhi uzizwe umzimba wakho). Ukuze uqalise, akudingeki imishini ekhethekile futhi kwezinye izimo ezithile, futhi kungenye ngokunenzuzo lesi sivivinyo.

Ukuze ngenkuthalo evutha kilojoule, kutuswa ukusebenzisa ngesivinini ukuqeqeshwa isikhawu. Ahlanganisa iDemo gqwa (0.5-2 imiz) ukusheshisa kuqhume ngesikhathi main umjikelezo run. ukugijima okunjalo samuntu kunomthelela esivuthayo iyashelela futhi okusheshayo kilojoule, ezinhle umlenze imisipha othuthukayo, ngesivinini umzimba.

Ngaphambi kokuba uqale umsebenzi okudingeka ukwenze kancane elifudumele-up, noma kuthathe amaminithi ambalwa, kancane kancane zandise izinto Tempo. Asincomi ngilulekela ngaphambi run. Njengoba lesi sivivinyo kuyinto nzima emalungeni, kungcono ukuba ukhethe Izicathulo nekhwalithi ngaye.

Uma ucabangela engcono umsebenzi elisetshenziselwa ukunciphisa umzimba, kufanele nakanjani sinake uhlanga. Abantu abaningi siyibukele phansi umsebenzi aerobic, bekholelwa ukuthi ukuthuthukiswa imisipha kuphela kuzovumela ukuba anciphise umzimba, kodwa lokhu akulona iqiniso. Imisipha ukhule ube ungqimba lwamafutha awushise ukuba ngcono ngokwezinga elithile elincane, ngenkathi umsebenzi ngokomzimba nobunzima amafutha isheshe.

ukuhamba

Lokhu has izinzuzo ezifanayo njengoba egijima, kodwa ngaphansi kuncike agcizelele amalunga omzimba. Ngakho-ke, ukuhamba kufanelekile labo banezinkinga zempilo (Yiqiniso, akuvimbeli ukuhamba). It kahle kuthinta isimo sabantu abaphethwe ukukhuluphala ngokweqile nezifo zenhliziyo. Ukuzivocavoca eziyinkimbinkimbi revitalizes umzimba futhi kuye kwaba nomphumela omuhle esimweni sengqondo.

imizuzu engu-30 ukuhamba ngesivinini 6-7 km / h 250 ivumela ukuba usebenzise ama-kilojoule. Uma wenza-ke zonke izinsuku, ngeviki ungalahlekelwa isisindo ngesikhathi iphawundi. Ukubuka nokuhamba kungenziwa noma kuphi. Uma une kancane isikhathi free, nje ukuhamba ukusebenza ngezinyawo.

ukubhukuda

Kungakhathaliseki uhlobo ebhukuda kahle kunikela kwesisindo. Phakathi umsebenzi ngamandla, ungafaka kilojoule 700 ngehora. Ngaphezu kwesisindo, ukubhukuda kusiza ukuqinisa imisipha ezibangela ukuba iphimbo kanye balolonge ilungelo ngezabelo umzimba. Kuyinto usizo olukhulu kubantu abaphethwe ukukhuluphala, isifuba somoya, isifo samathambo kanye nezinkinga of the system zemisipha.

Catching ukubhukuda, indoda kuqinisa wonke amaqembu ayinhloko imisipha: nabezindaba, emuva, imilenze, izingalo, izibunu. Ingasetshenziselwa ngokuhlanganyela neminye imisebenzi noma njengendlela umsebenzi ehlukile. Yiqiniso, ukubhukuda engxenyeni ukuzilolonga kangcono kwesisindo.

Cycling

Into elandelayo ohlwini "umzimba kangcono kwesisindo" iyona ngebhayisikili. Lena yindlela ngempela okuhle ukunciphisa umzimba, okuyinto inombolo imithwalo ibhekisela ohlotsheni isilinganiso.

Ngehora ukuzivoxavoxa ungafaka 400-1100 kilojoule, kuya ngevolumu traffic futhi isisindo somzimba. I degree of umthwalo futhi kuncike landscape.

Ngokungafani ezemidlalo langaphambilini, ngebhayisikili akusho ukulayisha amalunga omzimba. Ngisho labo abangakahambi ikakhulukazi ithuthukiswe, kalula ukuyinqoba amakhilomitha ambalwa.

Yiqiniso, ezithakazelisayo futhi ewusizo kakhulu ukuqeqesha emgwaqeni, njengoba maholoholo sezwe kudala umthwalo ezengeziwe, namathafa uvumele ukubaleka umoya opholile iphimbo emzimbeni. Ngaphezu kwalokho, emgwaqweni "pokatushki" okuningi okuwusizo esengeziwe esimiso senhliziyo nemithambo yegazi kuka ukuqeqesha ngebhayisikili emile. Noma kunjalo, lo mshini uvumela ezinhle ukuba unciphise umzimba futhi ngcono isimo sabo. Kunoma ikuphi libhayisikili kuyingxenye izivivinyo kangcono neminye okhalweni, ngoba lokho extensors umlenze ziwumthwalo main.

Omunye izinketho nokwandisa ukuqeqeshwa isikhathi - Ukugibela ibhayisikili ukusebenza. Lokhu kuyindlela enhle ashona ekuseni yakho nge energy oqondile futhi sikhuthaze ukusheshisa umzimba, ukuvumela umzimba usuku lonke ukuba basebenzise kilojoule angaphezu. Nokho, emuva umsebenzi umngane ezimbili ezinamasondo, singakwazi etukwetimphumelelo ekuseni Amazing uphumule. Ngemva kwesimiso kusihlwa kuzodingeka ubuthongo obumnandi. Yiqiniso, le ndlela kuyinto efanele ezindaweni lapho kukhona ibhayisikili imizila noma yomgwaqo ukuhamba ngokuphepha emigwaqeni ejwayelekile. Kungenjalo kungcono hhayi ukuba engozini, ngoba lokhu Ukugibela uyonika okuvelayo ezimbi.

Isethi engcono umzimba ulahlekelwe isisindo ekhaya kungafaka amakilasi ngebhayisikili emile. Yiqiniso, akusiwona njengoba esebenza kahle, kodwa futhi ewusizo kakhulu. Buhle lesi sivivinyo yikhono ukuthuthukisa ngesivinini, bengabheki mayelana nendlela yokuphatha umsebenzi bese bebalekela iwe. I ibhayisikili umsebenzi kuyabiza ngaphezu ibhayisikili. Futhi hhayi ukuba bawathenge, ungakwazi ukuya ejimini, lapho kungenzeka ukukufaka iprogramme inokuthile okuwusizo.

ukuzilolonga kwe-elliptical

Amakilasi kuleli Simulator Ungase futhi faka eziyinkimbinkimbi "Izivivinyo kangcono kwesisindo ekhaya." Lokhu kuqeqeshwa ivumela akukho umthwalo enhlanganisweni yebhantshi lensimbi, umzimba nokuthuthukisa ukunakekelwa inhliziyo. Ngenxa isibambo ephathekayo, lingalayishwa kokubili engenhla kanye nengezansi lomzimba. Ngokulawula bephakamisa kanye indiza enalokho kuthambekela, kanye ukunyakaza reverse, kungenzeka ukuba ukhethe ezingeni elifanele kakhulu ahlukahlukene okujula.

Umuntu Yakha Ngokwesilinganiso, obonisa ku ukuzilolonga kwe-elliptical kungaba kilojoule angaba ngu-600 ngehora. Naphezu kweqiniso lokuthi lo mshini kulingisa ezinyakazayo ukugijima kanye ezinyakazayo we skier (ngenhlanhla Ukushushuluza kuhle ukusha kilojoule), awusebenzi ukulayisha amalunga omzimba. Ngenxa yalesi impahla, kuba kufinyeleleke kakhulu abantu abanesifo sokuqaqamba kwamalunga, ukukhuluphala nezifo zemisipha.

Ukuze usebenzise ama-kilojoule ngaphezulu Kunconywa ngesikhathi ikilasi ukugcina izibambo. Lokhu kuzokwandisa ukulayisha ingalo nesiphanga ibhande. Zama ukungacabangi mayelana ashisiwe. ewusizo Okuningi ukuqapha kwenhliziyo. Kufanele kube azungeze 85% amandla zomzimba wakho. Ukulanda umthwalo ukuze lokhu imvamisa inakekelwa, kungenzeka ukuze athole imiphumela eziphumelela kakhulu.

Lokhu uhlobo ukuqeqeshwa akunakubangelwa ukusebenzisa kangcono kwesisindo, kodwa Simulator kuqhathaniswa okuningi futhi kuthatha eningi isikhala. Ngakho-ke, abaningi bakhetha ukubhekana naso ejimini.

ithenisi

I eziyinkimbinkimbi 'umsebenzi kangcono kwesisindo' uyaqhubeka njengoba umdlalo owaziwa njengo ithenisi. It ikuvumela ukuba usebenzise ama-kilojoule angaba ngu-600.

Lolu hlobo umsebenzi kufanelekile labo bayathanda ukuqeqesha kule nkampani. Kuyinto enhle kulabo ungathandi ezemidlalo, kodwa sengathi umuzwa ukunqoba. isici Competitive uyakwazi kushukumise ngisho abantu ukuvilapha kakhulu.

Tennis umdlalo kukuvumela ukuthuthukisa eguquguqukayo, ukubambisana, ukuma lesifanele, kanye ukuxosha imizwelo engafanele futhi ukwandisa ukumelana ukucindezeleka.

Phakathi umdlalo we tennis emisebenzini zihlanganisa imisipha imikhono, imilente kanye nabezindaba. Ngaphezu ukuqeqesha umzimba futhi ikhanda, ngoba asikwazi ukukwenza ngaphandle ikhono ukuhlela izenzo zabo futhi wenze isinqumo ngokushesha. Lezi umzimba ngcono ekusebenzeni kobuchopho nokuthuthukisa inkumbulo. Kodwa ososayensi kusukela National Institutes of Health bathi ithenisi kuyasiza ukwandisa ithambo izicubu.

High-amandla ukuqeqeshwa isikhawu

Siyaqhubeka okungcono umsebenzi Uhlelo isisindo ukulahlekelwa ekhaya le ndlela okuthakazelisayo. Kuyinto efanelekayo labo ukhathazekile kuphela kwesisindo. Lokhu kuqeqeshwa kudinga imizuzu 20 kuphela isikhathi okungenani izikhathi ezintathu ngesonto. Ngakho-ke ungafaka ngempumelelo calories umzimba.

Isikhawu umfutho high umsebenzi ehlangana kahle nezinye izinhlobo umsebenzi. Zakhiwa iDemo indlela kuqhume, nese izinto ezingabalulekile okukhulu noma lokuphumula okuphelele.

Kulabo ongakayisebenzisi iqhaza kwezemidlalo ngale ndlela, udinga kwezinyanga ezimbalwa nokulungiselela. Kungaba ngebhayisikili elula, egijima, ngibhukuda ngisho ukuhamba. Isimo main - alternation lezinkathi yekwentiwa.

Kufanele uqale nge up efudumele imizuzu emihlanu ubude. imizuzu ayisithupha limelela umsebenzi ngempumelelo enkulu futhi ufake umfutho owengeziwe. Khona-ke ukuphumula ngomzuzu, futhi ngakho emjikelezweni alinikwa Amazing, yebo. Ngemva ezinhlanu imizuliswano kufanele siphumule imizuzu emithathu. Lona ngowodwa nje ukushintshashintsha ukuqeqeshwa isikhawu. By the way, izivivinyo kangcono kwesisindo esiswini sithole kahle enkulu kakhulu ukusetshenziswa le ndlela yokuqeqesha.

Le ndlela kwesisindo futhi ephawulekayo ukuthi ngokwezinga elikhulu kunabanye, eba ukukhuthazela. Ngemuva kwamasonto amabili okuqala ka-amakilasi-indlela ukuqeqeshwa isikhawu angathuthukisa ukukhuthazela ezingeni lapho kufinyelelwe ngemva kwezinyanga ezimbili wokuqeqesha ukugijima elula.

CrossFit

Lolu hlobo umsebenzi kufanelekile labo ababonisa njalo. Lokhu kufakazelwa okungenani iqiniso lokuthi ayekuhlosile CrossFit ukuqeqeshwa ombutho.

Ukuqeqeshwa kuhlanganisa weightlifting, ukuthuthukiswa ukukhuthazela, igxuma-ukuqhumisa umzimba (plyometrics), ukuqeqeshwa ijubane, ekugcineni - ukuthuthukiswa kwamandla.

ababukele CrossFit hhayi ngizithola, ngoba ngokungafani ezinye nezinye izinhlelo, ke akunalo ezinikezwa eziningi isenzo esifanayo, kodwa kusuka ezihlukahlukene nemisebenzi ngokomzimba ukuthi ukudala amafutha enkulu evutha Amazing.

Lolu hlelo yakhiwe ngenxa yezizathu wayenemfuyo yezingxenye eyinhloko ukulolonga umzimba: eguquguqukayo, ukukhuthazela, isivinini, amandla kanye nokudidiyela.

usuku ngasinye esisha ukuqeqeshwa kuyadingeka ukwenza isenzo, okwakuyinto phezu kwesifundo zokugcina. Kungenjalo, ihlelo langamalanga elakhiwa wokudonsa ku bar 20, 30 push-ups, 40 ezinikezwa ku imisipha besisu futhi squats 50. Kuyinto ikhefu imizuzu emithathu phakathi izenzo. Esinye isifundo lapho kwenziwe ngendlela efanele, engaphansi kuka 20 imizuzu. Ukuze sizuze esiphezulu kusukela leli su, une ukuqeqesha okungenani izikhathi ezingu-3 ngesonto.

CrossFit kakhulu ngempumelelo burns amafutha nokusiza ukuthuthukisa kokubili ukulolonga umzimba futhi umzimba. Yiqiniso, le ndlela asifanele abantu isifo senhliziyo kanye nezifo kardiosistemy.

isinyathelo Aerobics

Kulabo ngifuna the best kwesisindo umzimba for imilenze, kufanele sinake kulesi sigaba. Wonke umuntu uyazi ukuthi elula wokugibela izitezi luba nomthelela omuhle kakhulu impilo izinhlelo eziphathelene nenhliziyo zokuphefumula, kanye ikuvumela ukuba usebenzise ama-kilojoule extra. Isimiso esifanayo kwaba ngesisekelo lolu hlobo ukufaneleka, efana isinyathelo Ukuvivinya umzimba ngendlela.

Ngoba kufike umuntu mumbe session it is zasha 500 kcal. It kuvame ukuthatha imizuzu engaba ngu-50, kodwa ungaqala nge 20. Ukusebenzisa engcono ngisho ukunciphisa umzimba, kodwa isinyathelo-aerobics ngempela kufakwe ohlwini lwabo. Ingqikithi zalesi simiso ukusebenzisa isiteji elikhethekile lapho ukukhuphuka. Kuye izinga lokuqeqeshwa we athlete imigomo yakhe, isinyathelo ukuphakama yesikhulumi zingahluka.

Ngo inqubo ukuqeqesha umthwalo oyinhloko ewela engxenyeni engezansi yomzimba, kodwa ngokuzikhethela zisetshenziswa cishe wonke amaqembu kwemisipha. Indlela umzimba eziyinkimbinkimbi ithuthukisa futhi kuthuthukisa ivumelana nezimo. Ukuze uthuthukise ukusebenza kahle futhi kuncishiswe ukuqeqeshwa isikhathi, ungasebenzisa ngumthwalo ezengeziwe. Ngenxa yesikhulumi angaxhumana iyiphi esitebeleni into ukuphakama mayelana 10 cm, okuyinto zingafakwa ezimbili izinyawo. Ngakho, ushiya aerobics ingxenye umzimba kangcono umlenze neminye ekhaya.

Le nqubo ibizwa ngokuvamile esetshenziselwa ukululama okusheshayo ngemva ukulimala.

Ukuzivocavoca Burpoe

Kuyinto elula kakhulu ukubulawa Iinhlangano ekusebenziseni, elikwaziyo ashise eziningi kilojoule, ukuthuthukisa umzimba oluphelele namandla okukhuthazela, kanye ukuqinisa ukunakekelwa inhliziyo. Sisuke sibonisa ukuthi isisindo somzimba wakho siqu kwanele ukuzivoxavoxa omuhle.

Ngakho, ukubonisa ifomu eziyisisekelo icuketse letigaba ezilandelayo:

• ezimfushane nezandla ayeke phansi phambi kwakhe;
• eqondisa imilenze kanye ukwamukelwa zoMthetho "ayeke amanga";
• Buyela isikhundla ezimfushane;
• vyprigivanie up njengoba eliphezulu ngangokunokwenzeka: kulokhu izandla belitjhiswe, futhi wonke umzimba kuyalungiswa.

Yilokho. Kukhona inguqulo kwesamba Burpoe:

1. With push-ups. Okusho ukuthi, emva Ukwamukelwa stop amanga cindezela, bese ubuyele isikhundla ezimfushane.
2. Utyagoschenie gxuma. Izandla phambi zivuleka phezulu, uthathe umthwalo.

Wabasaqalayo, abakuthola kunzima ukuba siphume we ezimfushane, ungakwazi esikhundleni nje ukugxuma.

Round siqukethe kushintshana 30 imizuzwana Burpoe namasekhondi lokuphumula 30, futhi ihlala imizuzu 2-3. Esigabeni yokwenziwa kutuswa ukwenza okuthiwa isithunzi isibhakela - amagalelo kanzima ukuze ilitshe ngamanga, okwandisa ukusebenza kahle ukuqeqeshwa.

Kufika bakha ukuba imizuliswano emine nge break ngomzuzu phakathi kwazo. Futhi abasubathi eziphambili afinyelela 6 imizuliswano nge break angu-30.

Labo abathanda okungcono umzimba ekhaya elisetshenziselwa ukunciphisa umzimba, kufanele sinake lokhu ukusebenzisa indlela elula nephumelelayo. Zibandakanye Burpoe kungaba izikhathi 3-5 ngesonto njengoba othini nokuthi njengoba gaphambi phambi umthwalo amandla.

Kunini lapho engcono ukwenza umsebenzi isisindo ukulahlekelwa?

Ukuze isebenzise nganoma isiphi isikhathi sosuku, okubaluleke kakhulu, ukuthi phakathi amakilasi kanye kokulala, kanye ukudla ayengaziqondi kwamahora ambalwa. Akubalulekile ukulayisha uqobo kusukela ekuseni kuze kube umzimba engakakhuli isikhathi baphaphame. Ngaphambi nje kokulala umthwalo kakhulu yini. Okungcono kakhulu, uma nethuba sihlanganyele emidlalweni udinga ngosuku.

isiphetho

Lapha thina sikanye nawe futhi wacabangela umsebenzi kangcono ukuncipha. Wonke umuntu angakhetha ofanele kakhulu, okubaluleke kakhulu, izifundo ukuze ibe eyakhayo hhayi ukulimaza impilo. Akubalulekile ukuvimbela overtraining, ngoba kuzoholela nemiphumela ebuhlungu kakhulu ngaphezu ngamakhilogremu ezimbalwa. Khumbula ukuthi impilo kubaluleke ngaphezu kobuhle!