Kanjani ukuba nokukhuthazela? Bonisa ekuthuthukiseni ukukhuthazela

Ukukhuthazela - ikhono i umzimba ukuze simelane ukukhathala ngesikhathi umzimba. It kukalwa isikhathi, phakathi kwesikhathi lapho imisipha ongenza umsebenzi othile. Abantu abaye bahlakulela amandla, athole impumelelo enkulu yezemidlalo nokuzwakala okungcono kakhulu ekuphileni kwansuku zonke. Yingakho lesi sihloko kubaluleke kabi, hhayi kuphela abadlali professional, kodwa futhi kulabo bantu njalo ufuna ukuba nempilo enhle, ekhuthele futhi abasha.

izinhlobo

, Udinga ukuthola ukuthi yini phambi kwakho ukuthola indlela ukuba nemfanelo yokukhuthazela. Ikakhulu, ukumelana umzimba ukuze ukucindezeleka ihlukaniswe ezimbili izinhlobo:

1. Jikelele, noma njengoba ibizwa - aerobic. Lubonakaliswa ekhonweni lomzimba lokukwazi ukwenza okusezingeni eliphezulu umsebenzi umfutho isikhathi eside.

2. Uhlobo lwesibili ibizwa ngokuthi (ethize) Ukukhuthazela ekhethekile. Lichaza ikhono zomzimba womuntu ukwenza uhlobo oluthile lomsebenzi e oluthile lomdlalo, ngesilinganiso elinqunyiwe, isikhathi eside.

Uhlobo lwesibili olwengeziwe selihlukene laba zenyathi ezintathu:

• Speed. It uwukubonakaliswa kwesikhawu samahora ngesikhathi lapho umuntu angakwazi ukwenza izenzo ezithile nezinga elifanele ijubane kanye nesivinini.
• Ukuxhumanisa. Kuyinto mayelana nokumelana we umzimba ukuze motor umsebenzi, ephelezelwa ngokwenza imisebenzi ehlukahlukene lobuchwepheshe kanye Tactical.
• Amandla. Lolu hlobo ibonisa ikhono lomzimba ukumelana ukucindezeleka ngokomzimba ngaphandle kokulahlekelwa ekulenzeni libe namandla.

Kanjani ukuthuthukisa izindlela okukhuthazela

Ukuba nokukhuthazela aerobic, udinga ukubhekana umzimba eyindilinga. Kulokhu, zonke amaqembu kwemisipha kufanele kube khona ngezinga elithile emsebenzini. Lapha basisize zalezi zinhlobo umsebenzi ngokomzimba, efana nokuhamba, ukubhukuda, wamabhayisikili, Ukushushuluza ngisho osezingeni okulula izinkuni. Ngokuba ukuthuthukiswa zezinhlobo ezithile kokungazweli kunesidingo, njengoba umthetho, umncintiswano umzimba. Ngakho, sicabangela izindlela main esetshenziswa ngayo engaxazulula le nkinga:

1. Indlela uhlamvu iyunifomu. Indlela kuhilela ukusebenza okuqhubekayo kuhambisana njalo ngesivinini, isigqi kwawo namandla awo.

2. Indlela eliguqukayo. Lapha kukhona ushintsho esingaguquguquki umthwalo, isivinini, noma kwawo namandla awo.

3. Indlela iphindwa. Kulokhu, ekusebenziseni kwenziwa ngokushesha kakhulu (ngemizuzwana 20), khona-ke kulandelwa ukuphumula futhi kabusha umthwalo.

4. Indlela isiyingi. Ofana into yokugcina, kuphela umsebenzi omusha kwenziwa yonke indlela entsha.

5. Indlela yokudlala. Ukukhuthazela ovezwa uhlobo umdlalo. Bekanye ukuqeqeshwa kwakhe futhi ukulawula imizwelo.

6. Indlela Competitive. Luhilela ekukhishweni izindlela ezihlukahlukene zokuvivinya umzimba ngendlela imincintiswano.

Ukuthuthukisa ukumelana Imininingwane

Sekuyisikhathi ukuqonda indlela ukuba nemfanelo yokukhuthazela. It sizogxila ukungahlaliseki jikelele, njengoba sisebenza ngokuphelele wonke umuntu, ngokungafani kuya ethize. Ngaphezu kwalokho, ukuthuthukisa sokukhuthazela ethize kwezemidlalo ngamunye zidinga umzimba ezahlukene. Futhi ngezinye izikhathi izifundo ezinjalo wenze abantu umhlatshelo impilo yabo ngenxa ekufezeni yalokho.

umzimba

Bonisa ekuthuthukiseni ukukhuthazela, kukhona cyclical. Bagijima eside (amaminithi angu-20), e imodi elinganisiwe.

Ngakho, phakathi umzimba engcono ukuqinisa umzimba kungathiwa elandelayo:

1. Slow kodwa esiphambanweni eside. ubude bayo ongafinyelela amahora amabili.

2. ukugijima Fast at esingaphansi ibanga elide.

3. kushintshana ukuhamba futhi egijima amahora ambalwa.

4. kancane kodwa okuqhubekayo ukubhukuda.

5. ibhola noma basketball.

6. Isiphambano-izwe ukushushuluza at ibanga 15 km.

7. Jumping Rope chungechunge. Uchungechunge kungathatha umzuzu, kanti bonke abanye phakathi uchungechunge - imizuzu 2-3.

8. Biking ijubane kulinganiswa olude.

9. Biking ngesivinini phezu amafushane.

Njengoba ubona, ezemidlalo, eba ukukhuthazela, zahlukahlukene ngempela. Ngakho-ke enye ungakhetha inketho ofanele kakhulu. Izaba kukhona ngokuqinisekile ngeke kube okufanelekile. Ikakhulukazi ezemidlalo, ukuthuthukisa ukukhuthazela, ngokuphelele yibo bonke.

Imigomo umsebenzi

1. A ukwenyuka kancane umthwalo. Ngo inqubo ukuqeqesha umzimba kancane kancane uvuma imithwalo emikhulu.

2. izinhlelo. Kuphela uma umzimba kwenziwe njalo, Ayoletha izinzuzo emzimbeni. Kuyadingeka ukuba ngokuqinile ukugcina izinqubo kanye ukwandisa esigabeni ngasinye esisha umthwalo. Akubalulekile ukukhohlwa futhi ngezinye izinto.

3 Ubukhulu. Ungakhohlwa ukuthi indlela kunengqondo uzomvikela izitsha inhliziyo negazi ngenxa yokusebenza ngokweqile, ngiyiphe elamukelekile.

ukudla

Njengoba wazi, ekudleni abasubathi nabantu abavamile yehluke. Lapho umuntu izitimela ngokukhuthazela, umzimba uyagijima aphume amandla esitokisini. Ukubuyisela kubo, udinga ukudla ikakhulukazi carbohydrate kanye amafutha. It carbohydrate kukhona okungcono "fuel" ngoba nomsubathi.

Carbohydrate. umthamo wabo incike izici ngamunye umzimba. Izinga Ubuncane yansuku zonke 4 amagremu per 1 kg emzimbeni. Nokho, lapho ukuqeqeshwa okunzulu, lesi sibalo antante 9 amagremu. Yidla ukudla okumahhadla nomoya okwedlula akuyona kufiseleka, ngoba kuzoholela ukubukeka amafutha. Ngezenzo ekuthuthukiseni ukukhuthazela, kudingeka kancane kancane ukwandisa carbohydrate lakho lokuphuza futhi ulawule isisindo. Imikhiqizo aqukethe eningi carbohydrate yilezi: i-oats, nokunye okufana nokolweni, irayisi, okusabhontshisi, izithelo nemifino.

Amaphrotheni. Ukuthuthukisa ukukhuthazela, qiniseka ukudla amaprotheni. Izinga nsuku zonke wamaprotheni kuyinto 1.4 g ngalinye 1 kg emzimbeni. Phakathi eside futhi ukuqeqeshwa okunzulu, it kwandisa ukuba 1.8 g amaningi atholakala amaqanda, izinhlanzi, inyama yenyamazana, izinkukhu kanye inyama mafutha obomvu.

Amafutha. ukuthuthukiswa ukukhuthazela Kukhuthaza ukusetshenziswa fatty acid, amafutha kufanele ke qiniseka ukuthi ufaka ekudleni. Inani amafutha washisa kufanele kube amaphesenti 15-20 of amandla Imininingwane zishiswe. Kuwufanele sokunaka imikhiqizo, efana nokuzula omnqumo amafutha flaxseed, amantongomane izinhlanzi olwandle.

Ungakhohlwa futhi mayelana amanzi. Amanzi abalulekile kakhulu kunoma yimuphi umuntu. Ingasetshenziselwa phakathi ukusebenzisa, kanye ngesikhathi.

isiphetho

umzimba wethu uyakwazi izinto eziningi futhi indlela engcono kakhulu ukubona lesi - ukuthuthukisa ukumelana ukucindezeleka. Umuntu osehlakulele amandla, lobubhalo, ukukhuthazela kanye nokudidiyela, kancane abagulayo, njalo isesimweni esihle futhi ukahle kakhulu, ngoba, njengoba waziwa kabanzi: "Ngo-umzimba ophilile - ingqondo enempilo". isakhiwo esinjalo ewusizo lo mdlalo, nokuthuthukiswa ukungahlaliseki, kubaluleke ngaphezu umzimba ulele noma elenga odongeni uhlamvu lwemali, ngoba kuhilela impilo uhlelo senhliziyo nemithambo yegazi. Lapha thina sikanye nawe futhi uthole ukuthi ukuba nokukhuthazela, nokuthi ngokuvamile kuba.