Ngaso sonke isikhathi, isigamu esihle sabantu sasifuna ukuba sihle kakhulu. Futhi uma kungenjalo ngenxa yokuntuleka kwezingubo ezifashini nezindlovu ezinhle, manje abathandi bafuna ukuba nomdlalo wezemidlalo. Ngakho-ke, izindlela zokwenza, ungabala. Awunaso isikhathi sokudlula amagagasi omdlandla omkhulu we-yoga ne-Pilates, njengoba kwakukhona intsha entsha yokuqeqeshwa kweTata. Ake sizame ukuqonda ukuthi kungani nokuthi kungani sidinga. Okokuqala ake sibone ukuthi ukuqeqeshwa kwesikhashana kufana nani.
Okushiwo ukuqeqeshwa kwesikhashana ukushintsha kwamandla nokuzivocavoca kwe-aerobic. Le ndlela yenza kube lula ukusebenzisa yonke imisipha yomzimba. Futhi ngaphandle kwalo kuqinisa uhlelo lwe-cardiovascular. Isimiso esiyinhloko sokuqeqeshwa kwesikhashana yisikhathi sokushintshana ngezikhathi eziphansi futhi eziphakeme zomsebenzi womzimba. Ngokuvamile, izinga lokuzivocavoca linqunywa ngokulinganisa izinga lokushaya kwenhliziyo. Isikhathi sokuphumula kufanele silingane nesikhathi esisetshenziselwa izifundo. Kulesi simo, izinga lokushisa akumele libe ngaphansi kuka-40-50% wezinga eliphezulu (isilinganiso esiphezulu sesisindo sibalwa ngefomula: 220 ingaphansi kweminyaka yobudala). Uhlelo lokuqeqeshwa kwesikhashana lungahluka, njalo kuphela - amaqembu amabili okuzivocavoca. Isigaba esisebenzayo sokuqeqeshwa kwesikhashana singaba nokusebenza, kokubili enkundleni nasesitokisini. Futhi, uhlelo lokuqeqeshwa kwesikhashana lungabandakanya ukuqeqeshwa kwebhayisikili yokuzivocavoca noma i-aqua aerobics. Futhi enye inzuzo engaqinisekisiwe yalezi zigaba ukuthi ochwepheshe abaningi bathi ukuqeqeshwa kwesikhashana sokulahlekelwa isisindo kusebenza kakhulu kunezigaba ezijwayelekile, ngoba zivumela ukuthi ushise amakholori amaningi. Kodwa khumbula, indlela yokuqeqeshwa yesikhashana ihilela ukwenza lokhu cishe amasonto amathathu ulandelana, bese ubuyela ekuqeqesheni okujwayelekile amasonto ama-5-8. Futhi, udinga ukucabangela amaphuzu ambalwa. Esikhathini sokuqala sokuqeqeshwa, isigaba esijulile singaba mfushane kunesinye isigaba. Lokhu kuzovumela umzimba ukuba ujwayele uhlobo olusha lokuqeqesha futhi ugweme umphumela "wemisipha" egciniwe. Futhi nokho, uma ungabambisani nomqeqeshi womuntu siqu, khona-ke inani elingaphakathi lezinhlobo zohlobo ngalunye lomthwalo wemali luba ngu-5-10. Akusekho.
I-Tabata Yokuqeqesha Yesikhashana
Ukuqeqeshwa okuphakathi kwe-Tabata - lena enye yezinhlobo zokuqeqeshwa kwesikhashana. Izici eziyinhloko zalolu hlelo zilandelayo: ukuqeqeshwa kunemijikelezo emizuzu engu-4, ngomjikelezo ngamunye - ukulandelana kwezivivinyo eziyi-8. Isikhathi sokuphumula phakathi kwemijikelezo imizuzwana engu-10. Izinzuzo zokuqeqeshwa kwesikhashana seTabata zifakazela ukuthi akudingekile ukuthi zihambele izigameko zokuzenza, ungenza izivivinyo kanye nasekhaya. Ukuzivocavoca kwama-classical for ukuqeqeshwa okunjalo kwakuyi:
- ama-squats;
- ukudonsa phambili nokubuyisela emuva;
- i-push-ups esuka phansi;
- ukuhlanekezela - ukulala ngemuva, imilenze yaguqa ngamadolo futhi yaqhubeka isisindo.
Ukuqeqeshwa kwesikhashana sama-hypoxic
Mhlawumbe, lapho ufuna ulwazi mayelana nokuqeqeshwa kwesikhashana, ukhubeka emgqeni onjalo njengokuqeqeshwa kwe-interval ye-hypoxic. Lokhu akuyona isethi esikhethekile yokuzivocavoca, kodwa kunalokho ukungezwa kunoma yikuphi ukuqeqeshwa ngokomzimba okuphakanyiswe ochwepheshe abaningi. Isimo sabo sisezintweni zokungena emoyeni ngenani elincishisiwe le-oxygen (i-analog entabeni) nomoya ojwayele isiguli. Isikhathi sokuqeqeshwa ukuqeqeshwa u-hypoxic ngokuvamile kuvunyelwe izifo ezingapheli ezifana nesilonda se-peptic, i-asthma, isifo sikashukela nabanye abaningi. Futhi, isikhathi sokuqeqesha u-hypoxic sithatha ukukhuluphala ngokweqile, ukuleleka nokucindezeleka.