I ukujikeleza Luqeqesho lwezemidlalo olufumana abalandeli abaninzi nangakumbi kuba yindlela eyonwabisayo nesebenzayo yokuphucula impilo kunye nokusebenza komzimba.. Ngumsebenzi ophantsi-impembelelo onceda ukutshisa iikhalori, ithoni yezihlunu kunye nokuphucula amandla, phakathi kwezinye izibonelelo.
Isalathiso
yintoni ejikelezayo?
Kungumsebenzi obandakanya i-cardiovascular workout eyenziwa kwibhayisekile yokuzilolonga apho kongezwa iintshukumo zokunyathela kunye nokunyusa nokuthoba isihlalo.. Uqheliselo lwenziwa kwisingqi somculo ukufumana iziphumo ezisebenza ngakumbi kunye nokuvelisa indawo eyonwabisayo nekhuthazayo..
A yona mkhuluO ye intorenamintoO nge trabaji dukubaerentes ryonamos, nzuluidades kwaye xhathisakwicinjengoko ngenxa yokwenyaniukusukaar ejercNdiyabonaios ye fuyingenxa, xhathisaintlaka, equukuxhomario, itoniificaciisuka e ngezihlunu kwaye imbizaintlaka. Intengisoemamaphiko, nge kuqukauykwi kwi i sesiisuka e ejercNdiyabonaios ye Bucala ngasekhohlokwayeamintoO ngenxa alivkwaye los mesculos trabajKulungile Durante yena intorenamintoO. Se truya ye kwayea isenzoividintengiso gqibaejongene kwaye jikaida, Intoni nge ukuziqhelanisaa a umntunjengoko ye ukuyadnjengoko i edades kwaye condiiones fkwisicnjengoko. Intengisoemamaphiko, nge iingxakiigukwi luncedoios a nivel sentliziyo, phefumlaumqhubiio, ngezihlunu kwaye ukusukangeO. Es kwayea isenzoividintengiso muy recmalungaisipheloada tinto ngenxa Aphaellnjengoko umntunjengoko Intoni ukubaoko kukuthiren mnajokanyear zi condiciisuka e fyiyomna CA comO ngenxa Aphaellnjengoko Intoni ibhasiunako kwaye intorenamintoO jikaNdiyavuma kwaye isizathuNdiyathanda.
TngeiI es kwayea isenzoividintengiso ngegura kwaye ye byona rEwehamba, ye Intoni nge yokwenyaningasemva kwi kwaye intoumqolo ulawuloado, kwaye es efanelekileyo ngenxa Aphaellnjengoko umntunjengoko Intoni aen Hayi hi comenzado a yokwenyaniukusukaar ukugxothae. I intorenamintoO nge yokwenyaningasemva kwi gruemva, nge kwaye esweni especialukusukaado Intoni yiuda a yokwenyaniukusukaar los ejercNdiyabonaios ye ifomua ichanekilea kwaye ngegura. Intengisoemamaphiko, nge ukuziqhelanisaa a cada umntu ngenxa Intoni pueda yokwenyaniukusukaar yena intorenamintoO isono correr rEwegos kwiyicesAma-Aryans. Ngelixaante i sesiisuka e nge trabaji dukubaerentes grupos musculares, nge mnajhayi yena itoniO kwaye i xhathisaintlaka sentliziyo, nge aumenta i bhetyebhetyeibiinto kwaye nge mnajhayi i ipostiura. Intengisoemamaphiko, nge yokwenyaniukusukai undoqokwayeirafkwinjengoko ngenxa mnajokanyear yena equukuxhomario kwaye i ukulungelelanisaaciisuka e, nge trabaji los mesculos esiswinies kwaye nge iingxakiigukwi mnajixesha a nivel metabukusukalicO. Es kwayea isenzoividintengiso muy gqibaejongene kwaye jikaida Intoni yerece inaniosos luncedoios a ukuyaye los niveTHE. Intengisoemamaphiko, es kwayea isenzoividintengiso ngegura kwaye especialingqondoe recmalungaisipheloada ngenxa Aphaellnjengoko umntunjengoko Intoni ukubaieri mnajokanyear zi Salud kwaye condiciisuka e fyiyomna CA ye ifomua jikaida kwaye isizathuintengisohayi. Bucala ngasekhohlo a es i riisuka e nge i Intoni cada vez mamaphiko umntunjengoko Bucala ngasekhohloisivakalisi ingxakikunye Yi intorenamintoO kwaye descubkrazulaO los luncedoios Intoni yerece.
Iinzuzo zokusonta
Iinzuzo zokusonta zininzi. Kwisandle esinye, yindlela ephantsi yempembelelo yokuzivocavoca efanelekileyo ekuphuculeni ukuqina ngaphandle kokugqithisa amalunga. Yintoni egqithisile, umsebenzi yindlela efanelekileyo yokutshisa iikhalori kunye nokuphucula ukunyamezela kwe-cardiovascular. Yintoni egqithisile, ukujikeleza kunceda ithoni yezihlunu zomzimba ongezantsi, njengeempundu, imisipha yemilenze kunye ne-quadriceps.
Ngaba ukujikeleza kufanelekile kwabaqalayo?
Ewe, ukujikeleza kulungele abaqalayo kuba luqeqesho lwezemidlalo olunokutshintshwa kulo naliphi na inqanaba lokufaneleka. Uqeqesho lunokomelezwa okanye luncitshiswe ngokuxhomekeke kwimeko yomzimba womntu ngamnye. Ngaloo ndlela, Ngumsebenzi ocetyiswa kakhulu kwabo bantu baqalayo ukuziqhelanisa nemithambo.
Yintoni egqithisile, Kufuneka ugcine engqondweni ukuba akunyanzelekanga ukuba uzityhale kwasekuqaleni, kodwa kubalulekile ukunyusa kancinci kancinci ukuze umzimba uqhelane nomthambo.
Ziziphi iinguqu ezinokubonwa ngaphambi nangemva kokuziqhelanisa nokujikeleza?
Xa uqhelisela ukujikeleza unokubona utshintsho olubalulekileyo phambi nangemva kweseshoni yoqeqesho. Njengokuba, unokuqaphela ukuphucuka kokusebenza kwentliziyo enkosi ngokuxhathisa okwandisiweyo, kwaye unokubona ukuphuculwa kwethoni yemisipha yomzimba ongezantsi. Utshintsho ngaphambili nasemva lunokubonwa nasekuncitshisweni kwamafutha, ukuphuculwa kokulinganisela kunye nokulawulwa kwemisipha, ngokunjalo nokwandisa amandla kunye namandla.
isiphelo
Ukuququmbela, ukujikeleza ngumdlalo osempilweni kwaye owonwabisayo obonelela ngeenzuzo ezininzi, phakathi kwazo kugqame ukutshiswa kweekhalori, i-muscle toning kunye nokuphucula umsebenzi we-cardiovascular. Yintoni egqithisile, Luqeqesho olufanelekileyo lwezemidlalo lwabaqalayo, kuba inokulungelelaniswa kuyo nayiphi na inqanaba lokufaneleka. Ngokuziqhelanisa nokujikeleza rhoqo unokubona utshintsho olubalulekileyo ngaphambi nangemva kweseshoni yoqeqesho.