Yintoni nokubaleka lekhefu, yintoni na ukuba?

Kumaxesha amandulo, xa kungekho ezothutho, ekuphela kwendlela uhambisa i imilenze. Kuyinto ke ngoko Kungokwemvelo ukuba indalo wadala umntu ukuze kwakufuneka ahambe umgama omde ngeenyawo. Kodwa modernity wenze igalelo layo, kwaye ngoku umntu uhamba eninzi. Ngaphandle koku, indalo ubonelela nemfuno yokuba umntu ehamba kunye esebenzayo. Okokuqala, ngexesha njengomtyibilizi rhoqo kwandisa ukutya, zifakiwe kumsebenzi izihlunu zomzimba, uqinisa ezesifuba isixokelelwano sokuphefumla, kwakunye nenkqubo musculoskeletal. Ngokubanzi, umzimba wonke uyakuphilisa.

Ukongeza, ngoxa ibaleka aqhumisele kilojoules ngaphezulu, amafutha kunye hydrocarbon, nto leyo ithetha ukuba umzimba ulahlekelwa ubunzima. Kodwa ukuze isebenze ukuzisa nangokuyinzuzo epheleleyo, kufuneka ube nako ukuyenza loo nto. Kweli nqaku siza kuqwalasela le hlobo lokuzilolonga kufana nokubaleka lekhefu. inkqubo lwakhe yenzelwe ukudibanisa ngexesha elinye kunye nomthwalo alternate fast lokubaleka zizeka - imigama emide.

Nanku umzekelo omnye lweenkqubo, bekuza nokubaleka lekhefu. meters 50 kuyimfuneko ukuba bapase ngesantya eqhelekileyo, baleka kade 50, ngesantya phezulu enye njengomtyibilizi, kwaye enye - ukunika yonke ngokupheleleyo.

Kwaye nanku elinye icebo kakuhle kakhulu isebenza ukunciphisa umzimba: imizuzu 8-10 of njengomtyibilizi kuhamba ngonyawo lonwabu, nemizuzu 1-2 - kukukhawuleziswa. Kukho kwakhona indlela ekuthiwa Fartlek, apho kungekho ixesha elithile okanye umgama run. Ngokutsho kuyo, kufuneka ukuba kujongwane nje akezi phakathi ubunakho emzimbeni. Le nkqubo ikakhulu umdla yabadlali, ezemidlalo okanye abantu uqeqesho olukhethekileyo.

Zonke ezi ndlela ngokudibanisa Ukubaleka lekhefu. Phambi kokuba uqeqesho kufuneka udibane nogqirha kunye nomqeqeshi onamava, njengoko mkhwa kunokuba umzimba wakho akulunganga, kodwa senzane ububi. Kwakhona, ngaphambi kokuba uqale ukusebenza lokuphumla, kufuneka umgama izihlunu zabo. Of umzimba abandayo akubanyamezeli imithwalo.

Ukuze avelele, ukuqhuba nokubaleka lokuphumla, kufanele rhoqo yonke imihla, yaye ngokukhethekayo ngexesha elifanayo. Ukuba uhlala kude amabala, indawo enkulu kusaza apake, ibhanti ehlathini, okanye Square. iimpahla ukubaleka kufuneka ibe banzi, kakuhle izifunxi kwaye bekhululekile. Kwaye ukuze sinciphise uxinezeleko kumalungu, abuthe izihlangu ezizodwa.

Kwaye ukuba isigqibo sokufaka ebomini bakho, olu hlobo ukubaleka ukwehlisa umzimba, uyazi ukuba inkqubo ubalekayo ukunciphisa umzimba raschitanna ukuba iseshoni enye kwaqhubeka ngaphezu kweyure. Ngenxa yokuba imizuzu ngokusebenzisa kuphela amathathu okanye amane iqala inkqubo wokutshisa iiseli ngamanqatha. Kwaye ukuba ubaleka ngenxa yokungabikho kwexesha, akuyi kuba lula umphumo.

Kutheni kanye uphelelwa lekhefu iluncedo kangaka nolusebenzayo ukunciphisa umzimba?

Xa njengomtyibilizi eziqhelekileyo, nokuba ixesha elide, ekhathazwe unikezelo glycogen egazini. Man uyakhathala ngokukhawuleza, kunye namanqatha, Noko ke, akayi ndawo. Xa lokuphumla ngexesha unikezelo glycogen sona. Kwaye ngethuba leeholide, xa umntu ohambayo, umzimba convulsively kuza inxalenye entsha lwento. Ngenxa yokuba kukho namandla emzimbeni, glycogen ngexesha omzimba achache, kunye namafutha atshe ngokuyimpumelelo.

Kodwa ukuba uneengxaki zempilo, ingakumbi umsebenzi iinkqubo sentliziyo, nokuphefumla kwemisipha, umthwalo enjalo contraindicated. Umzimba nje awukwazi ukumelana mvavanyo, kwimeko engcono siya andabikho zingqondweni. Ngoko ke, ukubaleka, njengazo zonke ezinye izinto eziphathekayo, kubalulekile kangangoko, kwaye kuphela abo abangenazo ezinkulu zempilo.