Ukuqeqeshwa kokukhuthazela yikhono elibaluleke kunazo zonke ozicabangayo ngaso sonke isikhathi lapho ufanele uhambe khona phezulu. Noma kunjalo, lokhu akusona isimo kuphela uma ikhono elinjalo eliwusizo lingasiza. Ngaphezu kwalokho, ukuqeqeshwa kwamandla okukhuthazela kuyisimo sokuvivinya umzimba, futhi ukuzivocavoca umzimba kuyithuba elihle kakhulu lokukhipha amafutha angaphansi komzimba futhi ulethe imisipha ibe yindawo enhle futhi ekhuthazayo.
Uhlelo Lokuqeqesha Ukukhuthazela
Kubalulekile ukuqonda ukuthi ukuqeqeshwa kwamandla nokukhuthazela njalo imisebenzi emibili ehlukene. Ngakho-ke, ungafaki ukuqeqeshwa kwamandla esimiso sakho, uma unquma ukwenza ukuqeqeshwa ekukhuthazeleni. Kungcono ukuwavumela ukuba ahambisane nesimiso sakho.
Ukuzivocavoca ukukhuthazela kungaba cishe noma yikuphi uhlobo lokuzivocavoca kwe-aerobic:
- egijima;
- ukunqamula intambo;
- ukuhamba ngebhayisikili noma ukuzivocavoca ngebhayisikili yokumisa;
- umqeqeshi we-elliptical noma uhamba ngezinyathelo;
- amakilasi e-aerobics, isinyathelo sokuvivinya umzimba, slide i-aerobics nezinye izinhlobo zemisebenzi efanayo.
Uma ucabanga ukuthi uma ugijima noma uhamba ngebhayisikili, usetha isikhathi sokuqeqeshwa wena, mhlawumbe kuwe uyobe othanda kakhulu. Noma, uma amandla akho ebuthakathaka, kungcono ukuya eklabhu yokuzivocavoca, lapho isisusa esingeziwe yizikhwama ozisebenzisayo ekuthengeni ukubhalisa, kodwa kulokhu kunzima ukuqeqesha ukukhuthazela. Lokhu okukhiphayo kufanelekile kuphela ekuqaleni, ukujwayele ukucindezeleka futhi uthole ukukhuthazwa okungeziwe ekuthuthukiseni.
Ukuvama kokuqeqeshwa
Ngokuvamile, ukuthuthukiswa kokukhuthazela kwanele ukuqhuba izikhathi ezintathu ngesonto, kukhulisa njalo isikhathi sokuqeqesha.
Kodwa-ke, uma ukhetha, isibonelo, ukugijima, ungawasebenzisa ngokugcwele njalo ekuseni, ushiye kuphela ngempelasonto ukuphumula. Uma ngesikhathi esifanayo uzizwa uhle, khona-ke umzimba wakho uqondisise kahle izinga elihlongozwayo. Noma kunjalo, lokhu akudingekile, ikakhulukazi uma usebenzise amandla ukuqeqeshwa izikhathi eziningana ngesonto kusihlwa.
Isikhathi sokuqeqeshwa
Uma ubhekene nokuvivinya umzimba, kubalulekile ukukhulisa njalo umthwalo ngo-10% ngesonto (kubalulekile ukulawula ukushayela ngesikhathi sokuqeqeshwa - akufanele kube ngaphezu kuka-80% wezinga eliphezulu leminyaka yakho).
Ake sibheke isibonelo sokusebenza. Usuku lokuqala lokuqeqesha luyoba ngokwanele ukugijimela imizuzu eyishumi (ubukele ukushayela ngesikhathi sokuqeqesha, kufanele kube ngaphezulu kunejwayelekile yakho ngo-20-30%). Akudingeki ukuba ugijime kakhulu, khetha ijubane elizolile futhi uhambe, unamathele kuso. Periodically uphashisa noma wehla kancane, kodwa ungayeki ngaphambi kokuba kudlule isikhathi (ngaphandle uma, uzizwa uzibi).
Iviki elilandelayo, ungandisa isikhathi sokuhamba kumaminithi angu-11-12, ngakho-ke njalo ngesonto ukuphakamisa ibha yakho ngo-10-15%. Letha isikhathi sokugijima emaminithini angu-40-50.
Ukuqeqeshwa kokukhuthazela: ukuphikisana
Njenganoma yiluphi uhlobo lomsebenzi wokuzivocavoca, ukuzivocavoca kwe-aerobic, okuyinto enhle yokuqeqesha okukhuthazela, kunezinkomba zayo. Lolu hlu lubandakanya:
- izifo zesimiso senhliziyo;
- izifo zesimiso sokuphefumula;
- i-catarrhal kanye nezifo ezibangelwa igciwane kanye nesikhathi samasonto amabili emva kokululama;
- Ukukhuluphala (esimweni sokukhuluphala, noma yikuphi umsebenzi omkhulu wokuzivocavoca ophikisanayo);
- izifo zomgogodla namalungu;
- ukwehlukana kwamalungu kanye nezinye ukulimala okukhulu;
- umbono okhubazekile noma okhubazekile.
Ngaphambi kokuba uqale, buza udokotela wakho, ikakhulukazi uma unezifo ezingapheli.