Ukubhukuda kusho umthwalo we-aerobic, okuvumela ukuba wenze umzimba ube mnandi futhi uhlakaniphe. Ngehora lokuqeqesha, ungalahlekelwa ku-500 kcal ngehora. Ngaphambi kokuba ufunde ukubhukuda echibini ukuze ulahlekelwe isisindo, sinikeza ukuqonda izinzuzo zalo mdlalo . Ngesikhathi sokubhukuda, umzimba usebenzisa wonke amaqembu omzimba, okusho ukuthi kungenzeka ukuthi kukhona ukuqeqeshwa okusebenzayo kwe-mega. Ngaphezu kwalokho, ukuzivocavoca okunjalo kungenza kusebenze umzimba, futhi kushukumise ukujikeleza kwegazi. Ngenxa yamanzi, umthwalo ohlelweni lwe-musculoskeletal linciphile.
Kanjani kahle ukugebha echibini ukuze ulahlekelwe isisindo?
Kungcono ukuqhuba ukuqeqeshwa kwamanzi apholile, ngoba umzimba uzochitha amandla amaningi ukuze ubuyisele izinga lokushisa komzimba. Ungakwazi ukulahlekelwa isisindo ngokubhukuda, kodwa kunzima futhi kuyodingeka ukuthi ube nesiteji esiphezulu, ubeke umzamo omkhulu. Ngaphambi kokuba ufunde isihloko - kungakanani udinga ukugebha echibini ukuze ulahlekelwe isisindo, ngingathanda ukusho ukuthi izinhlobo eziphumelela kakhulu zokubhukuda yi-butterfly kanye ne-crawl. Ngokuqeqeshwa okuvamile, ungakwazi ukuqinisa imisipha yezindaba, izingalo nemilenze.
Uma unesithakazelo ukuthi udinga ukugibela kanjani echibini ukuze ulahlekelwe isisindo, khona-ke ochwepheshe batusa ukukhetha lokhu kuqeqeshwa kwesikhashana. Le nqubo isekelwe eqinisweni ukuthi kuyadingeka ukuthi usebenze omunye umsebenzi ngesikhathi esiphezulu nokuphumula. Kubonakala ukuthi abantu abakhetha ukuqeqeshwa kwesikhashana banciphisa isisindo kabili ngokushesha nalabo abakhetha ukubhukuda kwendabuko. Ukuqeqeshwa kwesikhashana akumele kudlule isikhathi esingaphezu kwemizuzu engu-15. Qala ngokufudumala, okumele kwenzeke ngezinga elilinganiselwe. Ngenxa yalokhu, kunconywa ukuba uguge ngemuva, ku-freestyle, kanye ne-breaststroke ne-butterfly. Iphethini lokuqeqesha libukeka kanje: amasekhondi angu-30. Kudingeka ukuba ugijime ngesivinini esiphezulu futhi kuhamba phambili endleleni ye-butterfly, bese kuthiwa, umzuzwana we-15. ku
Manje sizobe sibone ukuthi kungakanani ukugebha echibini ukuze sinciphise isisindo. Isikhathi sesikhathi esifanele singamahora angu-1. Phakathi nalokhu, umuntu kumele aqhubeke ehamba phambili. Kumele uqaphele ukuthi ama-fat cells aqala ukushisa kuphela emva kwesigamu sehora lokuqeqeshwa. Akunconywa ukuya echibini nsuku zonke, izikhathi ezimbalwa ngesonto.