Indlela ukuze kuphuhle? Ubonisa asakhasayo unyamezelo

Ukunyamezela - ukukwazi ephilayo ukuxhathisa ukudinwa ngexesha eyahlukahlukeneyo. Oku kulinganiswa kwexesha, ngexesha apho izihlunu unokwenza umsebenzi othile. Abantu abathe bona bazidina belungisa amandla, impumelelo enkulu kwezemidlalo kwaye uzive ubhetele kakhulu kubomi bemihla ngemihla. Kungenxa yoko le nto kusifikeleyo oku sihloko kubalulekile nje kwiimbaleki zobungcali, kodwa abo bantu basoloko befuna ukuba sempilweni, iyasebenza abaselula.

iintlobo

, Kufuneka ukuba wazi ukuba yintoni na phambi kokuba bana phandle indlela yokuphuhlisa unyamezelo. Ngokuyintloko, umlo umzimba kuxinezeleko lwahlulwe ngeentlobo ezimbini:

1. Jikelele, okanye njengoko ibizwa ngokuba - aerobic. Lubonakaliswa ukukwazi komzimba ukwenza umsebenzi eliphezulu kwapasa ixesha elide.

2. Uhlobo lwesibini ibizwa (ezithile) unyamezelo okhethekileyo. Lichaza ekukwazini umzimba womntu ukwenza uhlobo oluthile lomsebenzi umdlalo othile, ngeqondo kwangaphambili, ixesha elide.

Uhlobo lwesibini ngakumbi yahlulwe ohlobo ezintathu:

• Speed. Oku kubonakaliswa kwixesha apho umntu enze izenzo ezithile kunye umgangatho ofanelekileyo isantya nesantya.
• Uququzelelo. Oku malunga kweelana ephilayo umsebenzi motor, ekhatshwa ngokwenza imisebenzi eyahlukeneyo yobugcisa kunye kwebhola.
• Power. Olu hlobo ibonakalisa amandla omzimba ukumelana noxinezeleko ngokomzimba ngaphandle kokulahlekelwa ukusebenza kwayo.

Indlela ukuphuhlisa iindlela nomdlandla

Ukuphuhlisa ukunyamezela aerobic, kufuneka ukujongana imithambo elibujikele. Kulo mzekelo, onke amaqela kwezihlunu kufuneka ibe othile inxaxheba emsebenzini. Apha ubavelele ezi ntlobo umzimba, ezifana nokuhamba, ukuqubha, ukukhwela ibhayisikile, Ukuskiya nkqu igawulwa elula iinkuni. Kuba uphuhliso iintlobo ezithile ukuxhathisa ziyimfuneko, njengoko umthetho, imithambo ukhuphiswano. Ngenxa yoko, sicinga iindlela eziphambili ezisetyenzisiweyo ukuwushukuxa lo mba:

1. Indlela uphawu efanayo. Le ndlela iquka intsebenziswano eqhubekayo ngokuthobela ngesantya esingaguqukiyo, isingqisho kunye namandla awo.

2. indlela eliguqukayo. Apha kukho utshintsho engaguquki umthwalo, isantya, okanye awo.

3. Indlela uyaziphinda. Kulo mzekelo, lo msebenzi wenziwa kakhulu ngokukhawuleza (kwimizuzwana eyi-20), emva koko kulandele lokuphumla kwakhona umthwalo-.

4. Indlela setyhula. Efanayo umba wokugqibela, lo msebenzi entsha kuphela kwenziwa yonke indlela entsha.

5. Indlela yokudlala. Unyamezelo iphuhliswe ngobubele of game. Bekunye ukulawula iimvakalelo zoqeqesho yakhe.

6. indlela uKhuphiswano. Oku kubandakanya uphumezo imisebenzi eyahlukeneyo ngohlobo kukhuphiswano.

Ukuphuhlisa nokumelana iyonke

Lifikile ixesha lokuba ukuqonda indlela yokuphuhlisa unyamezelo. Nkqubo uza kujolisa kuzo ndaba ngokubanzi, njengoko usebenza kuwo wonke ngokupheleleyo, ngokwahlukileyo kwi ethile. Ukongeza, ukuba uphuhliso unyamezelo oluthile kwezemidlalo nganye zifuna ukuzilolonga ezahlukeneyo. Kwaye ngamanye amaxesha izifundo ezinjalo zenza abantu kubingelela nempilo yabo ngenxa yokufezekisa yoko.

ukuzilolonga

Uqheliso asakhasayo unyamezelo, ukuba nokungazinzi koqoqosho. Ndingenabugwenxa nje, bagidime elide (imizuzu ukuya ku-20), xa kwindlela elilinganisiweyo.

Ngenxa yoko, phakathi imisebenzi kangangoko ukomeleza umzimba kubonwa ngolu hlobo lulandelayo:

1. Slow kodwa umnqamlezo elide. ubude bayo ukufikelela iiyure ezimbini.

2. ebaleka ngaphantsi kwe umgama omde.

3. nokuxuba ehamba yaye isebenza iiyure eziliqela.

4. swimming kancinane kodwa ngokuqhubekayo.

5. Umdlalo webhola ekhatywayo, okanye yomnyazi.

6. Cross-lizwe Ukuskiya kumgama km 15.

7. uTsiba intambo series. Series ingahlala ngomzuzu, kwaye abanye phakathi series - kwemizuzu 2-3.

8. Biking kwi ngesantya kulinganiswa imigama emide.

9. Biking ezikhundleni luhamba ngesantya esincomekayo phezu imigama emifutshane.

Njengoko ubona, ezemidlalo, iphuhlisa unyamezelo, kakhulu ezahlukeneyo. Ngoko ke umntu ukhethe ukhetho kakhulu ifanelekileyo. Ukuzithethelela uqinisekile ukuba ayifaneleki. Ingakumbi ezemidlalo, ngokuphuhlisa unyamezelo, zifikeleleke ngokupheleleyo kubo bonke.

Imigaqo umzimba

1. Ukunyuka kancinane umthwalo. Kule nkqubo yokuqeqesha umzimba ngcembe wayethimb imithwalo emikhulu.

2. kwakhona kwenkqubo. Kuphela xa umzimba zenziwa rhoqo, ziya kunceda umzimba. Kuyimfuneko ukuba elandela iinkqubo ze ikhuphuke kwisigaba esitsha ngasinye umthwalo. Akukho mfuneko ukulibala kwakhona ngalo lonke.

3 zobukhulu. Musa ukulibala ukuba indlela kuphela onengqondo ukukhusela iimpahla intliziyo negazi ngenxa yokusebenza, kwaye uya kunika isiphumo oyifunayo.

ukudla

Njengoko usazi, ezityiwa leembaleki kunye nabantu abaqhelekileyo yahlukile kakhulu. Xa umntu uqeqesha unyamezelo, umzimba aphela kwezixa-eneji. Ukuze kusibuyisa, kufuneka ukuba awadubadube ikakhulu iicarbohydrate kunye namafutha. It wekhabohayidreyiti i "amafutha" okuhle womdlali.

Carbohydrate. ithamo lwabo luxhomekeke iimpawu ngabanye eziphilayo. izinga Ubuncinane ngemihla grams 4 1 kg komzimba. Noko ke, xa uqeqesho olunzulu, eli nani liphuma ukuya 9 grams. Yitya carbohydrate kwemfuneko akufuneki, kuba kuya kukhokelela imbonakalo ngamanqatha. Ngokuqinisekileyo ukuqhubeka okhulayo unyamezelo, kufuneka ngokuthe nokunyusa inani lokuthathwa kweqela yakho ekudleni kunye nokulawula ubunzima. Iimveliso eziqulathe ezininzi wekhabohayidreyiti: oats, buckwheat, irayisi, imidumba, iziqhamo kunye nemifuno.

Neeproteni. Ukuphuhlisa unyamezelo, qiniseka ukuba adle protein. Izinga ngemihla iproteni ngu 1.4 g 1 kg umzimba nganye. Ngethuba ixesha elide kunye noqeqesho olunzulu, oko kwandisa ku 1.8 g eninzi protein ezifumaneka amaqanda, intlanzi, inyamakazi, iinkukhu kunye nenyama ezinqinileyo ebomvu.

Amafutha. Uphuhliso unyamezelo ikhuthaza ukusetyenziswa asidi ezinamanqatha, amafutha kufuneka ke ngoko qiniseka ukuba afake ekutyeni. Isixa ngamanqatha osetyenzisiweyo kufuneka 15-20 ekhulwini amandla iyonke itshiswe. Iyafuna ukunikela ingqalelo iimveliso, ezifana yomnquma neoli flaxseed, amandongomane kunye neentlanzi zolwandle.

Musa ukulibala kwakhona malunga emanzini. Amanzi kubaluleke kakhulu ukuba nawuphi na umntu. Ingasetyenziswa naphakathi ukusebenzisa, kwakunye nangexesha.

isiphelo

umzimba wethu okwazi izinto ezininzi kwaye eyona ndlela ingcono ukubona oku - ukuphuhlisa ukuxhathisa uxinezeleko. Umntu othe Lwalumomeleza, né, unyamezelo kunye nokulungelelaniswa, ngaphantsi abagulayo, usoloko ikwimo elungileyo kunye nemimoya emihle, kuba, njengoko waziwa kakuhle: "Xa umzimba usempilweni - ingqondo uphilile". Loo mhlaba luncedo zalo mdlalo, njengoko uphuhliso Mzoli, kubaluleke ngaphezu umzimba olunyuswe okanye oxhonywe eludongeni imali ezinkozo, ngenxa yokuba ibandakanya impilo kwenkqubo sentliziyo. silapha nawe kwaye ufumanise ukuphuhlisa njani unyamezelo, yaye ngokuqhelekileyo na.