Layisha umsebenzi libhekene ... Physical umsebenzi umthwalo libhekene ukwanda kwenhliziyo

Ukuzivocavoca - lokhu kuyindlela elula kakhulu futhi ephumelelayo ukugcina umzimba ngefomu ephelele, ukugcina futhi kuqhutshekwe nokwenza ngcono impilo, kanye ukusebenza ngokwabo kuzo zonke izindawo. Nokho, kufanele sinake yokuthi umthwalo ngokweqile kaningi kakhulu kungaholela yalokho kangcono, futhi izinkinga. Ngenxa sindisa kungalimaza imisipha, amalunga, imisipha ngisho ithambo, kungaba kanzima kuthinte apharathasi yakho vestibular, ukuze ukulawula kuyinto ukucabangela kubaluleke kakhulu lapho kwenziwa noma yimuphi umsebenzi. Layisha umsebenzi libhekene nemingcele ahlukahlukene, okuzoxoxwa olwengeziwe. Kukhona izinkomba ezahlukene, ubuka ukuthi, unganquma ukuthi overdo it uma ngenkuthalo ngesikhathi sokuzivocavoca - ngakho ungahlale ugcine umzimba wakho, inhliziyo nezinye iziphathimandla nokuvikeleka. Nokho, kucatshangwa ukuthi umthwalo umsebenzi libhekene esihle ngendlela ebaluleke kakhulu. Kanjani? Lokhu uzofunda ku.

imithwalo optimality

Uma uqala ukudlala ezemidlalo, ungase ube ukuphendula kulokho oyoyenza Amazing yakho. Othile uyofuna ukwenza umsebenzi okuningi, kusukela osukwini lokuqala ukufeza umphumela esiphezulu. Futhi abanye abantu nje zama uhlobo - futhi ngokushesha watshela ukuthi bakhathele futhi akakwazi ukuqhubeka. Yingakho kufanele wazi mayelana umthwalo elilungile ekilasini. Layisha umsebenzi libhekene izinkomba ezahlukene, kodwa into eyodwa eqinisekile - uma lezi zibalo ezincane kakhulu, umthwalo ngeke anele ukunikeza umphumela lubonakale emzimbeni wakho. Futhi uma eziphakeme kakhulu, isengozini ukulimaza ngokwabo kunokuba inzuzo. Ngenxa yakho konke lokhu, zikhona izici ezithile, okuyinto kungacacisa ukuthi noma ngabe umthwalo kuwe, kungaba elilungile eyanele noma ngokweqile. Ngokwesibonelo, uma ubuso bakho futhi umzimba zithé kuphela abomvu, bese nenza kanzima ngokwanele, futhi uma sebevele bagroveyut, izindebe zakhe namanye izindawo kukhona cyanosis ke udinga ukwehlisa wehla enyuka ngentshiseko. umthwalo Optimum ku iso kungenziwa kunqunywa ngijuluka, konje yini umoya wakho, uzizwa kanjani ngokuvamile, nokunye. Nokho, konke lokhu ngeke kube okungaqondile kakhulu. Yingakho kudingeka wazi kahle indlela umthwalo umsebenzi libhekene ngokunembile.

Izimpawu umsebenzi

Njengoba usuvele waqonda ngaphambi, ngesikhathi umsebenzi umthwalo libhekene ezihlukahlukene izinkomba, okuzoxoxwa kule ngxenye. Kungaba lungachazwa yini inani ezinikezwa umzimba - ayanda inombolo, aba maningi umthwalo. Futhi, njengoba ipharamitha ngokuchaza kungathatha ijubane ukubulawa umzimba wakho, ububanzi motion, ukuqala isikhundla ukuthi luthathe kusengaphambili. Konke lokhu angakunika ulwazi kanzima kanjani uzokhokhiswa kokuchitha Amazing yakho. Njengoba kungenziwa aqondakale, nokwanda cishe yonke imingcele futhi umthwalo ukwanda, kanye nokuncipha kwabo uwe. Ngemva kokuchitha isikhathi esincane ukuze uthole ukuhlaziya, ungakhetha ngokwakho Tempo ephelele, izinhlobo umzimba ngamandla abo uthole okungcono kakhulu ukuqeqeshwa, kuyilapho nawe ungalushayi esetshenzwa ngokweqile. Nokho, ngokuvamile kakhulu abasubathi kungabonwa ne senhliziyo ezandleni noma phezu kwesifuba - bakwenzelani lokho? Zonke daba simanga, njengoba umzimba umthwalo libhekene ukwanda kwenhliziyo. Yilokhu kuyoba nesihloko eyinhloko ingxoxo.

kwenhliziyo

Umzimba umthwalo libhekene ukwanda kwenhliziyo - lokhu kuyinto abasubathi abaningi bheka kuqala. Ungathembela izici eziningi, kodwa ukushaya kwenhliziyo (noma, ngaphezulu nje, ishayela) kuba isilinganiso esinembile kakhulu. Njengoba kunjalo nge izici langaphambilini, lapha kukhona ubuhlobo ngqo - bazolokhu umsebenzi wakho, ayanda kuyoba ishayela yakho. Futhi uma amacala langaphambilini, ungakwazi ukulawula ukucindezeleka yakho mayelana nje, kulesi simo, ungakwazi ushaye kuze yesibili ukusho malini buhle ngesikhathi Amazing. Umzimba umthwalo libhekene ukwanda kwenhliziyo - lokho kuyinto bonke abantu kufanele bazi athlete, professional noma amateur. Kodwa kanjani kahle usebenzise lesi simiso?

Ubuningi kwenhliziyo

Ubukhulu umthwalo umzimba ngandlela-thile singenakulinganiswa, futhi lokhu kukhona amafomula ezikhethekile ongazisebenzisa kuwe kalula. Ngokwemvelo, kubalulekile ukuqonda ukuthi lokhu kuyinto value isilinganiso, futhi inhliziyo - kuba isitho eziyinkimbinkimbi kakhulu, ngokunemba ukubala izenzo zakhe ngokwesilinganiso. Noma kunjalo kuyinto indlela enembile kakhulu ngaphezu kwabo bonke abanye namuhla ekhona. Ngakho-ke kufanele uqale kuqala kunazo zonke nge sibalo inombolo enkulu kwenhliziyo ngomzuzu angakhiqiza inhliziyo iminyaka yakho. Ukuze wenze lokhu, udinga ukuthatha isibalo 220 nokukhupha iminyaka yakho esuka kuye. Ngakho, uma uneminyaka engu-20 ubudala, inhliziyo yakho ingashaya ngokuphindwe ukufinyelela ezingeni 200 ngomzuzu, kanti uma unanoma 60, akufanele silindele ukuthi kuyothiwa ishaye kuka-160 ngomzuzu. Kodwa lokhu nje kuphela izinga eliphelele okuyinto akuhlangene ne idatha zangempela - kubo sihlobana ngokungaqondile kuphela. Ngakho ungakwazi aphumule lula - wena akudingeki Letha inhliziyo yakho esiphezulu. Kodwa kanjani-ke, kukhona umthamo efanele umzimba?

Umbundu kwenhliziyo

Ukuvivinya umzimba nomthamo ophezulu wemithi - kungcono cishe isayensi, futhi lesi sihloko - nje kuwukusika elijikayo. Kodwa uma ungeyena umsubathi professional, kuyoba okwanele futhi ngalokho okufundayo lapha. Ngakho, sekuyisikhathi ukudlulela amagugu ongokoqobo, futhi owokuqala wabo embundwini kwenhliziyo. Lona ishayela, okuyinto ukuba ubuncane ngesikhathi umsebenzi, okuyinto esingakulethela iyiphi inzuzo. Uma ngesikhathi umsebenzi kwenhliziyo yakho lize liba ngaphansi kwe ukubaluleka embundwini, kusho ukuthi udinga push e bese wengeza ijubane, kwandisa amplitude, ukunciphisa inani amakhefu, nokunye. kuyinto embundwini kanjani? Usuvele ibalwa izinga eliphelele nobudala bakhe - 75% kuyoba embundwini yakho imvamisa. Lokhu kusho ukuthi uma une esiphezulu 200 ngomzuzu, ukuthi ukubaluleka embundwini 150 ngomzuzu. Uma inhliziyo yakho ishaya kancane, kuyobe sekudingeka ukwenze lokho ukwandisa ukushuba umsebenzi.

Inani Eliphakeme kwenhliziyo

Ngu Isifaniso nge imvamisa umbundu, futhi kukhona isiqongo - Ube esebonisa ukuthi kwenhliziyo kufanele bube esiphezulu yakho ngokuhamba ngumsebenzi kokuvivinya umzimba. Okwedlulele ukubaluleka isiqongo kungaholela ezinkingeni ezinkulu zempilo, ngakho ngaso sonke isikhathi kufanele ngokucophelela ukuqapha le nkomba. Kubalwa imvamisa isiqongo iyafana umbundu, kodwa amaphesenti angu-75 kuphela esikhundleni kufanele usebenzise sibalo ngamaphesenti angama-95. Lokhu kusho ukuthi ngesikhathi imvamisa esiphezulu imivimbo 200 ngomzuzwana futhi imvamisa embundwini 150 amabhithi ngesekhondi ngalinye isiqongo yakho imvamisa kuba 190 amabhithi ngesekhondi ngalinye. Manje ngoba sewuyazi ukuthi lokho libhekene umthwalo umzimba, ungakhetha bona kuyinsakavukela ekahle.

ngokulinganisela umfutho zone

Kungakhathaliseki ubudala bakho, ungahlala ujike ohlelweni ekhethekile ukubala ukuqeqeshwa ngegalelo. Amandla ihlukaniswe yaba izingxenye ezine, ngayinye esibonakala by izici. Eyokuqala zone - umfutho ngokulinganisela, lapho ishayela ingeqi 130 ngomzuzu. Kuvame kakhulu waziphatha wabaqalayo, abantu abadala kanye nalabo impilo engeyinhle - kuphela kuyabonakala lapha yimuphi umphumela. abasubathi abanolwazi kanye nezifundiswa usebenzisa le izoni kuphela Amazing.

isilinganiso umfutho zone

Ngakusasa zone - umfutho avareji. Lapha, inhliziyo yakho ishaya ongasukuma kakade kuze 150 ngomzuzu. Isikhathi esiningi abasubathi abasha ozama ukukwenza kule ndawo ukuthuthukisa amandla ukuqala ukwakha isakhiwo kwemisipha futhi kuthuthukise impilo inhliziyo, bese kudingeka ukuba uthuthele band eyingozi. Izingcindezi ezonini kungase kwenziwe amahora amaningana.

okusezingeni ngamandla zone

Ubuningi kwenhliziyo ngoba indawo inikezwe - 170 ngomzuzu, futhi usuwazi ukuthi lena sibalo esinzulu. Uma uya ukulayisha emzimbeni ngaphakathi yalendawo, kutuswa ukuba ikwenzele ayisekho kwehora, ngoba umzimba wakho kakade impela umphumela sina. Le ndawo libhekene yokuthi kuba kuwo ahlanganisa anaerobic, okusho izindlela umoya-mahhala imisipha amandla. Ngokwemvelo, awayona kuphela - izindlela aerobic kungukuthi zikhutshaziwe, kodwa umane usebenze ngokulinganisa. 150 ngomzuzu - nanti iphuzu ebizwe Pano, esimelela embundwini anaerobic umzimba. Umsubathi nakho okwengeziwe, ayanda embundwini ke.

abekelwa emaceleni zone umfutho

Awu, indawo yokugcina libhekene iqiniso ukuthi itholakala emngceleni ikhono lakho. ngokuvamile Ukuzivocavoca Liyindawo okukhulu, ngakho musa Kunconywa kubo isikhathi eside kwesigamu sehora, kanti ezinye zenziwa kuthatha imizuzu embalwa nje 3-5 ukuze ugweme imiphumela engemihle.