Izwe lethu ligcwele abantu abalambile ukulahlekelwa isisindo, futhi ngesikhathi esifanayo, kunezinhlobonhlobo zemidlalo ukuthi kumangalisa ukuthi wonke umuntu emhlabeni angatholi okungenani umdlalo owodwa wezemidlalo.
Kodwa-ke, iqiniso lihlala futhi abanikazi besisindo esiningi badinga ukuba nje badlale imidlalo, futhi bayifake ngokulahlekelwa kwesisindo esisheshayo. Kungenxa yale njongo, sixoxa namhlanje, yiziphi izindlela eziphumelela kakhulu zokulahlekelwa isisindo.
Ama-Classical of the genre - cardio
Kubo bonke labo asebevele bazame ukuzitholela uhlobo oluthile lokuzivocavoca kwezemidlalo, kuyaziwa ukuthi ngaleyo njongo cardio ihlale iphakanyiswa, okungukuthi - imithwalo ye-aerobic noma imithwalo "emoyeni". Akumangalisi, ngoba sonke siyazi ukuthi i-O2 iyadingeka ukushisa amafutha. Futhi ngokuqondene ne-anaerobic (bheka "ukungena umoya"), kuyadingeka kulabo asebevele baqeda amafutha futhi bafuna ukuphoswa. Noma kunjalo, ososayensi baseMelika bamemezela esidlangalaleni ukuthi ukuvivinya umzimba kwe-aerobic akuphumelelanga kakhulu ekulahlekelweni kwesisindo, futhi ngokushesha waqala ukuvivinya umzimba ngendlela ephumelelayo yokulahlekelwa isisindo. Babenqatshelwe ukuqeqeshwa kwesikhashana. Okusho ukuthi, uma ugijima, kuzomele udlulise phakathi kwemithwalo yokukhanya ephezulu, okufanayo kuhamba ngebhayisikili nokubhukuda. Noma kunjalo, lokhu kufaneleka kuphela kubagijimi abanolwazi.
Ukufaneleka ekhaya
Ngokuphambene namahemuhemu okuthi i-cardioads (okubhekisela kuyo impilo) ayiphumeli, indlela elula kakhulu yokunciphisa umzimba isemakhaya. Ukuze wenze lokhu, uzodinga isikhathi esincane (mhlawumbe izikhathi ezimbalwa ngesonto), uhlelo olusungulwe ngaphambili (ungathatha ama-diski namavidyo adumile angaphambilini), umculo omnandi, ibhola kanye, mhlawumbe, ama-dumbbells. Uma ungenayo izinkinga zokukhuluphala ngokweqile, bese uthola isimo esihle, qinisa uphinde uthuthukise impilo yakho, ukwenza kahle ngempela ekhaya (njalo!).
Ibhayisikili
Impela imifula yamakilasi, yebo, ahlukile, kuye ngokuthi uthanda ukulahlekelwa isisindo ncamashi. Uma umgomo wakho uvinjelwe izintambo, iziqhwa nemilenze, ngakho-ke ukuzivocavoca okuhle kakhulu kokulahlekelwa isisindo, ngokungangabazeki, kuyaqaphela ibhayisikili .
Ichibi lokubhukuda
Emanzini, umuntu uzwa njalo inqubo yokuvuselelwa, ukuphulukiswa, ngenkathi echibini kungekho mthwalo, futhi ithuba lokulimala alincane. Ukugeza nje echibini, uzoshisa ama-khalori amaningi futhi ulahlekelwe ngamentimitha kuwo wonke umzimba, futhi ukuvivinya umzimba okhethekile kudoti kuzoletha izinzuzo ezingenakucatshangwa. Ungalungisa futhi uphakamise imisipha ye-dorsal, uqinise imilenze, ucindezela nezandla. Ukuqeqeshwa okuphumelelayo kakhulu kathathu ngesonto imizuzu engu 30-40.
Ngikholelwa, ngesikhathi samanzi "ugeleza" ngokuhlukile, futhi kule ngxenye yehora uzothuthuma kakhulu, ngaphandle kokukuqaphela.
Ama-Rollers
Uma ufuna ukuthokoziswa ngenzuzo, ngenkathi ngokuqinisekile umi ngezinyawo zakho, futhi ama-abrasions ambalwa angeke akuthole kuma-hysterics, amavidiyo yisifundo esingcono kakhulu sokulahlekelwa isisindo
Kuhle, sekuphelile, kuncane, kuqhathaniswa nalokho ongakwenza kuleli zwe ukuze ulahlekelwe isisindo. Ngokuyisisekelo, noma yikuphi ukuhamba kwemoto kuyashisa inani elithile lama-kilojoule (bheka ENERGY!). Ngalokhu, akekho ophikisanayo. Kodwa-ke, uma uzilethe ukukhuluphala okunzima kakhulu futhi ufuna uhlobo oluthile lwe-"fat burn" yezemidlalo, kufanelekile ukucabangela ukuthi usebenzise isikhathi esingakanani ngesisindo bese uyeka ukufuna umphumela wokukhanyisa emdlalweni.