Manje kunzima ukuthola okungenani umbuzo owodwa ngokuphathelene nokulahlekelwa kwesisindo, imibono yongcweti ku-akhawunti yakho ezovumelana. Umbuzo wokuthi yiluphi uhlobo lomthwalo osadingekayo - i-aerobic, i-cardio noma amandla, namanje izimpendulo ezihlukile. Amanje nje ochwepheshe bathi ngokuvamile ukuqeqeshwa kwesikhashana kwi-bike yokuzivocavoca noma ehholo kunika imiphumela emihle kakhulu.
Cabanga ngalolu hlobo lomthwalo ngokuningiliziwe.
Ukuqeqeshwa kwe-Cardio ku-bike yokuzivocavoca: indlela yokuphumula
Ibhayisikili yokuzivocavoca ingenye yezinto zokuzivivinya ezithandwa kakhulu ekhaya, ngoba ikuvumela ukuthi uqinise imilenze yakho nezintambo zakho, ungashisi ama-calories kuphela, kodwa futhi namafutha angaphansi kwesikhumba. Futhi namanje, ukuqeqesha ngebhayisikili yokuzivocavoca kungaphumelela kakhulu uma usebenzisa inqubo yesikhathi.
Ukuqeqeshwa kwesikhashana kuhluke kokujwayelekile ngoba kungenayo isigqi esisodwa, tempo noma amandla. Umjikelezo wokuzivocavoca wenziwa kulokho okubizwa ngokuthi "ijubane eliqhekekileyo" - bese uqina, bese ubuthakathaka, bese uhamba ngokushesha, bese uhamba kancane. Lokhu kukuvumela ukuthi usebenze emzimbeni ngendlela efanayo ukuthi ithwala amandla - shiya amakholori hhayi kuphela ngesikhathi sokuzivocavoca, kodwa futhi emva kwamahora ambalwa emva kwalo, ngesikhathi sokubuyiselwa kwemisipha.
Ukuzivocavoca ngebhayisikili yokumisa ukuze ulahlekelwe isisindo
Cabanga ngesibonelo se-system yokuqeqeshwa kwesikhashana ebhayisikili elimile, elitholakala ngisho nasendlini ene simulator. Isikhathi sokuqeqeshwa singama-50 amaminithi. Ngesikhathi esifanayo, ikhulu kakhulu, futhi ishisa amakholori angu-500 ngalesi sikhathi.
- 0-10 amaminithi - ukugoqa ngentambo ngezinga elilinganiselwe.
- 10-13 amaminithi - ukunyakaza okuhamba kancane kwibhayisikili elimilayo.
- Imizuzu engu-13-16 - umthwalo okhuphuka kancane.
- Imizuzu engu-16-17 - wabeka amaphesenti amakhulu ekukhuphukeni kwentaba, aphikise izinyawo lapho ehlezi.
- 17-19 iminithi - qhubeka "ukhuphuka", kodwa usuvele umile ezinyaweni.
- 19-22 iminithi - buyela esimweni sokuhlala futhi uqhubeke.
- 22-22: 30 min - faka ukuphakanyiswa kwangaphambi kokuphezulu futhi uqhubeke ushayela.
- 22: 30-23 min - setha ukuphakama okuphezulu futhi uqhubeke ushayela.
- Amaminithi angu-23-25 - setha okungaphambili kakhulu, bese uphinda uphakamise phezulu.
- 25-26 amaminithi - usike umthwalo ngesigamu, usebenzise ukuma ngezinyawo.
- 26-29 iminithi - ukunciphisa umthwalo, uhlale phansi futhi ukwandise i-tempo.
- 29-30 min - yenza umthwalo ungaphansi, wehla ijubane.
- 30-34 iminithi - hamba noma uzungeze eduze nesimiso.
- 34-35 iminithi - buyela esimulator bese ukwandisa ijubane.
- 35-35: imizuzu engu-30 - buyisela isivinini kuya ezingeni elijwayelekile.
- 35: 30-40 min - phinda kathathu futhi izenzo ezimbili zangaphambili, ngomzuzu ngamunye, ukwandisa ijubane njalo nge-1 km / h.
- Imizuzu engu-40-46 - phinda izinyathelo ezedlule, kodwa manje nciphisa ijubane.
- 46-50 amaminithi - ukuhamba ngokuthula, okuvumela umzimba ukuba ululame.
Ukuqeqeshwa okunjalo okuphumelelayo kwibhayisikili okumilayo kuzokusiza ukuba usheshe ukuma - hhayi nje ukulahlekelwa isisindo, kodwa futhi ukuthola imilenze emihle, iziqhwa namathambo, futhi uqinise uhlelo lwakho lokuphefumula nesimo senhliziyo.
Ukuqeqeshwa kwesikhashana ebhayisikili elimilayo: izincomo ezengeziwe
Kubalulekile ukuthi ungakhohlwa imithetho eyenza ukuqeqeshwa okunjalo kuphephile futhi kuphumelele. Ngakho, asikhumbuze:
- Ngaphambi kokuzivocavoca, zilungiselele idivaysi yokuqeqesha - uma uhlala, umlenze owenziwe phansi uyadlula kancane.
- Ingemuva kufanele ibe ngezinga ngesikhathi sesifundo.
- Phakathi nesifundo ungaphuza amanzi.
Into esemqoka! Ungakhohlwa ukuthi ngaphambi kokucindezeleka okukhulu udinga ukuqeqeshwa, futhi uma ungakwenzi isikhathi eside, kufanele uqale ngokuzivocavoca okuncane okuzolungisa umzimba wakho ukuqeqeshwa kwesikhashana.