Ukuvivinya umzimba ngendlela ngokumelene amafutha: mangaki ama-calories zishiswa ngenkathi ugibele ibhayisikili

Ukuze yehlise umzimba ngendlela efanele, ngendlela efanele futhi unomphela, kufanele ugcine engqondweni izinzuzo zokuvivinya umzimba. Ithuluzi eliyinhloko ekulweni amanoni aerobic, aerobic umsebenzi. umphumela wabo ukusheshisa futhi ukwanda kwezimila, okuyinto enomthelela saturation umzimba nomoya-mpilo, nakho kunenzuzo evutha amafutha. Ngaphezu kwalokho, phakathi kwenhliziyo aerobic ophilisayo, ngakho kukhona cardio. Omunye amafomu ethandwa kakhulu ukuzivocavoca kuyinto ngebhayisikili emile. Ngakho-ke, umbuzo uwukuthi: bangaki kilojoule zishiswa ngenkathi ugibele ibhayisikili? Ingabe lolu hlobo umsebenzi ephumelela kunazo e ukuncipha? Yiziphi izinzuzo nezingozi misebenzi?

Izinhlobo ukuzivocavoca

Ngamunye wabantu bangase bakhethe ifomu elifanele cardio. Njengoba i-aerobics ongakhonza ahlukahlukene izinhlobo egijima, uhamba nje, ukudansa, ukugibela izitebhisi ukweqa intambo, futhi yebo ngebhayisikili. Calories, lemali yabo wachitha ngamunye misebenzi lihlukile. Ngo ukuqeqeshwa eziyinkimbinkimbi wakhe kungafaka izinhlobo eziningana ukuzivocavoca, okuyinto enomthelela ezihlukahlukene zokuvivinya umzimba. It kubhekwa kakhulu amandla okudla ukugijima ngesivinini (20 km / h) - mayelana 1300 kilojoule ngehora. Running ngesivinini aphansi (ukugijima) ikhuthaza ukusetshenziswa kwemali 920 kilojoule ngehora. Okulandelayo kuthiwa ukweqa intambo - ihora alesi sigaba uzokwenza uchitha okunama-kilojoule angu-750. Futhi mangaki ama-calories zishiswa ngenkathi ugibele ibhayisikili? Lolu hlobo aerobics ikhuthaza nephumayo kusukela kilojoule ngehora 400 kuya ku-650, kuye ngokuthi ukushuba nokushayela ngesivinini.

Izinzuzo nezingozi nebubi ukuqeqeshwa ngebhayisekili

Lezi zibalo amandla kunalokho ezivamile. Indlela kilojoule amaningi ashisiwe ngebhayisikili emile, kuncike ngokuphelele icala. Kancane kancane ijubane futhi ezingeni ukumelana, ungachitha kilojoule angaphezu kuka ngisho nalapho egijima. Kodwa musa beat amarekhodi kusukela amaseshini kuqala. Ukuzivocavoca ibhayisikili - ekahle kulabo uyathanda ukuqhuba ekhaya induduzo ephelele. Kodwa ifika kuphela kulabo abazimisele ngokuzimela afeze njalo ukuzivivinya umzimba. Ukuhamba ngesithuthuthu - kukho olukhulu ukuchitha isikhathi esihle kakhulu sokuphinde sokuphumula futhi zifezeke ngesikhathi esifanayo. Kufanele kuqashelwe ukuthi ngebhayisikili kufanelekile wonke umuntu, njengoba kuqhathaniswa, isibonelo, by egijima noma ukweqa intambo. Kodwa kubalulekile ukukhumbula lokho okubalulekile mangaki ama-calories zishiswa ngenkathi ugibele ibhayisikili. Oqeqeshwayo Kufanele ukhethe isilinganiso kwesokudla isivinini kanye ukumelana ukuze uthole nesithukuthezi futhi Ungeqisi it. Indlela ephumelela kakhulu ukuqeqeshwa isikhawu, okuyinto has ongakhetha eziningana:

• kushintshana ijubane elisheshayo futhi kancane;
• alternation ukumelana namandla njengesiphepho.

ukuqeqeshwa isikhawu uphelele, uma wenza ekhaya noma ejimini. Ngaphezu kwalokho, lo mshini sikhombisa njalo wena mangaki ama-calories zishiswa ngesikhathi ngebhayisikili ngoba wonke umsebenzi. Kodwa ugibele ezindaweni ezimagebhugebhu kungase futhi kubhekwe njengento ukuqeqeshwa isikhawu. Khuthala ekuseni kakhulu ngaphambi kokudla kwasekuseni, lapho okuqukethwe kashukela ubuncane, okuyinto enomthelela nezindleko kilojoule fat. Uma ungeke ukwazi ukuzivocavoca esiswini esingenalutho, ambalwa wezipuni yogurt engenawo amafutha noma Shake amaprotheni ukuze kuxazululwe le nkinga.