Umculo onesigqi wezemidlalo

Akuyona imfihlo ukuthi ukudlala imidlalo kudinga umzamo othile womzimba, futhi ngezinye izikhathi kuze kube umkhawulo walokho okungenzeka kubadlali abaqeqeshiwe.

Ochwepheshe abaningi bavumelana ngazwi linye ukuthi umculo onesigqi, onesigqi usiza ukugcina i-tempo edingekayo ekuzilolongeni. Kodwa, njengoba wazi, umculo uhluke kakhulu; ezinye zingaba nomthelela omuhle ekwenzeni izivivinyo ezithile, kanti ezinye, ngokuphambene nalokho, zingaphazamisa ukuphefumula kwakho noma isigqi.

Ochwepheshe bafakazele ukuthi umculo onesigqi wezemidlalo unyusa inani lama-calories adliwayo ngenxa yokuthi ukucaca namandla okuzivocavoca okwenziwayo kuyanda. Umculo onesigqi wezemidlalo ushukumisa umzimba womuntu, uwuphoqe ukuthi usebenze ngokugcwele, usebenzise umzamo omkhulu ekuzilolongeni ngakunye.

Ukukhetha umculo wezemidlalo

Umculo kufanele ube nesigqi, njengoba lokhu kuthinta ijubane lokuzivocavoca. Futhi elinye iqiniso elibaluleke kakhulu: umculo kufanele uhambisane nokunambitheka komsubathi, ngaphandle kwalokho umbono wawo nomthelela kuzoba yi-zero.

Qalisa. Ngokugijima okulula kwakusihlwa, umculo onesigqi esikhululekile kodwa amabhithi abambekayo afaneleka kakhulu. Ijubane lesinyathelo nezinga lokuphefumula lincike kuzo. Ngokugijima ngokushesha, kufanele ukhethe umculo ongabangela ukuqhuma kanye nokukhuphuka kwe-adrenaline, okuzokuvumela ukuthi uvale ibanga lokugijima ngesivinini esiphezulu.

Ukuqeqeshwa kwangaphandle. Ukwenza izivivinyo enkundleni yezemidlalo emoyeni omusha, usebenzisa imigoqo ehambisanayo nemigoqo evundlile, empeleni, noma yimuphi umculo onesigqi wezemidlalo ufanelekile. Into eyinhloko ukuthi umsubathi uyayithanda, uphakamisa umoya wakhe futhi umnike amandla.

Ukuqina Umculo wamakilasi okufaneleka kufanele unikeze kalula ukubala inani lezimpinda. Kunconywa ukuthi ukhethe imiculo ngaphandle kokumisa okwesikhashana ukuze ungaphazamisi isigqi sonke sokujima. Ekuzilolongeni lapho amandla nemithwalo ye-cardio kushintshana, ungakhetha izingoma ezinesigqi esimangelengele.

Amandla alayishiwe. Kulolu hlobo lokuqeqeshwa, umculo osindayo onesigqi esiphinyisiwe futhi hhayi i-tempo esheshayo ufanelekile. Lokhu kukuvumela ukuthi ugxile ngokucacile ekuzilolongeni futhi ukwenze ngokuphumelelayo, ngomthelela omkhulu kanye nemiphumela yokugcina.

Akuwona wonke uhlobo, hhayi wonke umculo

Kodwa emidlalweni yamaqembu, umculo onesigqi awamukeleki neze. Kuzoba nomphumela ohluke ngokuphelele: ukuphazamisa abasubathi, ukuphazamisa ukugxila futhi, ekugcineni, ulethe ukungezwani ezenzweni zabadlali.

Ososayensi baseMelika benze ucwaningo oluqinisekisa ukuthi umculo onesigqi wezemidlalo unganyusa ukusebenza kokuzivocavoca ngamaphesenti angama-23, uma kuqhathaniswa nokuqeqeshwa ngaphandle komculo. Kodwa imiphumela enjalo ingafinyelelwa kuphela uma umculo ukhethwe ngendlela efanele kuzo zonke izici. Futhi, ungakhohlwa ukuthi lapho ukhetha umculo wezemidlalo, kufanele uqale uqondiswe yizintandokazi zakho, bese ugxila kuphela kuhlobo lwezemidlalo.

Ekugcineni, bukela isiqeshana sevidiyo semidlalo eyeqisayo ehambisana nomculo omnandi: