Izinhlobo Ezi-5 Zezimpawu Zokubhukuda Nezinzuzo Zabo Zezempilo

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Ukubhukuda kungenye yezinto ezivuzisa kakhulu zokuzivocavoca umzimba. Enye indlela yokuzivocavoca, ukuchitha isikhathi esithile echibini kungakuzuzisa kakhulu. Kungakhathalekile ukuthi uneminyaka emingaki noma unekhono elingakanani, ukubhukuda kunikeza izinzuzo eziningi zezempilo. Ucwaningo luveze ukuthi ukubhukuda kungenye yezindlela eziphumelela kakhulu zokwelapha ukucindezeleka kanye nokuqina kwemisipha. Kubandakanya ukuhamba komzimba wakho wonke futhi kuqukethe izinhlobo eziningi zokuzivocavoca umzimba ^[1] .

Ukubhukuda ihora elilodwa kungashisa cishe ama-calories angama-500, ngenxa yokuthi ukuminyana kwamanzi kuphindwe izikhathi ezingama-800 kunokuminyana komoya. Lokhu kudinga ukuthi imisipha yakho isebenze ngokwengeziwe, ishise lawo makhalori. Ukubhukuda njalo kungasiza ekugcineni impilo yakho yonke ngokwengqondo nangokomzimba ^[okubili] .

Izinzuzo Zokubhukuda

Ukushisa amakhalori amaningi njengokugijima, ukubhukuda kukusiza ukuthi ulahlekelwe isisindo ngaphandle kokuthola imiphumela emibi emajoyini akho nasemathanjeni akho. Ukubhukuda kunenzuzo enkulu empilweni yakho njengoba kungukuzivocavoca umzimba okuphumelelayo komzimba wakho wonke, kusiza ekwehliseni isisindo, kuthuthukisa amandla amathambo nemisipha, kusekela impilo yakho yengqondo, futhi kukusiza ulale kangcono ^[3] .

Ngaphandle kwalokhu, ukuzivocavoca kuyazuzisa empilweni yakho yenhliziyo, okulungele iziguli ezinesifo samathambo, kungasiza abantu abaphethwe yisifuba somoya futhi kuyalulekwa kwabesifazane abakhulelwe. Ukubhukuda kungasiza izingane ezine-cerebral palsy njengoba kuthuthukisa imisebenzi yazo yezimoto. Ukwenza ngcono ukuguquguquka komzimba nokuhlangana komzimba wakho, ukubhukuda kungehlisa amazinga e-triglyceride, ikakhulukazi kubantu abadala. Ucwaningo luye lwaqinisekisa ukuthi ukubhukuda kungakhuphula neurogenesis futhi ^[4] .

Manje njengoba unikezwe amazwibela ezinzuzo zokubhukuda ezingaba khona empilweni yakho yengqondo nengokwenyama, ake sibheke izinzuzo ezinikezwa yizinhlobo ezithile zesifo sokubhukuda.

Funda nalolu daba: Izinzuzo Eziyishumi Ezibalulekile Zokubhukuda Okufanele Uzazi

Izinhlobo Zokubhukuda Iziteki Nezinzuzo Zabo

Kusukela ekuzuzeni amandla emisipha yakho kuya empilweni yakho yenhliziyo, ukubhukuda kungasiza ekuthuthukiseni impilo yakho ngezindlela ezahlukahlukene. Lapha, sizogxila ezinhlotsheni ezinhlanu ezahlukene zemivimbo yokubhukuda kanye nenzuzo ethile yezempilo enayo. Imivimbo yokubhukuda ezocutshungulwa ku-athikili yamanje i-freestyle stroke, i-butterfly stroke, i-backstroke, i-breaststroke ne-sidestroke ^[5] .

1. Ukushaywa unhlangothi kweFreestyle

Ungakwenza kanjani: Uhlobo oluvame kakhulu lwemivimbo yokubhukuda, i-freestyle stroke idinga ukuthi ugcine umzimba uqondile. Ukuphefumula kwakho kufanele kubekelwe isikhathi ngokuhambisana nemivimbo yakho, utshekise ikhanda lakho eceleni ukuze uphefumule ngezikhathi ezithile. Ngemuva kwalokho, udinga ukukhahlela kanzima ngezinyawo zakho futhi kungenjalo, izingalo zakho futhi - uletha isandla esisodwa emanzini njengoba esinye isandla siphumela ngakolunye uhlangothi ^[6] .

Izinzuzo: Ebizwa nangokuthi ukukhasa ngaphambili, i-freestyle stroke ibhekwa njengesitayela esisheshayo nesisebenza kahle kakhulu sokubhukuda. Inikeza umzimba wakho wonke ukuzivoxavoxa ngenxa yokunyakaza kwezandla nemilenze okudingayo. Isitayela sisebenzisa zombili izandla nemilenze yakho futhi ukumelana namanzi kusebenza kahle kwemisipha yakho. Isebenzisa ingaphakathi lakho, izingalo, intamo, amahlombe, isifuba, iqolo elingaphezulu nemilenze. Ngakho-ke, kungafakazelwa ukuthi ukukhasa unhlangothi kusiza ukucindezela imisipha yakho yangemuva futhi kwenza amalunga akho aqine - ngokukunikeza ukuzivocavoca umzimba okugcwele futhi uphakamise izwi ^[7] .

Uma unesisindo esiphakathi kwama-55-60 kg, kungenzeka ushise ama-calories angama-330. Futhi, uma unesisindo esiphakathi kwama-65-70 kg, ungashisa ama-calories angama-409 uma ushaya unhlangothi isigamu sehora.

2. Isifo sovemvane

Ungakwenza kanjani: Omunye wemivimbo eyinselele, isifo sovemvane senziwa ngokubhukuda esifubeni sakho ngazo zombili izingalo ezihamba ngokulingana. Lokho wukuthi, udinga ukuphakamisa izingalo zakho zombili ngenhla kwekhanda lakho ngasikhathi sinye bese ufaka emanzini bese uhambisa umzimba wakho phambili usebenzisa izandla zakho. Imilenze yakho izobe ihamba ngokunyakaza kokukhahlela ihlengethwa, okuyimilenze yakho ezobe iqonde futhi ibanjwe ndawonye lapho ukhahlela phansi nayo ^[8] .

Izinzuzo: Isifo sovemvane sidinga ukuthi usebenzise umnyombo wakho. Ngokusebenzisa amandla akho esiswini, uzodinga ukuzinzisa umzimba wakho ukuze uzuze ukunyakaza okunesigqi. Njengoba umzimba wakho ongaphezulu nawo ubandakanyekile, unhlangothi usiza ekunciphiseni izingalo, isifuba, isisu, kanye nemisipha yakho yangemuva. Njengoba lokhu kudinga ukunyakaza kwemilenze yakho nesifuba, unhlangothi ungathuthukisa ukuma kwakho nokuguquguquka. Ngamanye amagama, isifo sovemvane sisiza ukuqinisa umzimba wakho ongaphakathi nomzimba ongaphezulu ^[9] .

Ukwenza isifo sovemvane isigamu sehora kungasiza ukushisa ama-calories angu-330 uma ulinganisela phakathi kwama-55-60 kg. Amakholori angama-409 womuntu ongu-65-70 kg nama-calories angama-488 kumuntu ongu-80-85 kg ^[9] .

3. Ukubuyela emuva

Ungakwenza kanjani: Ngokufana nokushaywa unhlangothi, i-backstroke idinga ukuthi usebenzise izandla nezinyawo. Umehluko kuphela ukuthi ulala ngomhlane futhi uyantanta esikhundleni sokubheka phansi emanzini. Ngenkathi uqala unhlangothi, amaphaphu akho kuphela okufanele abe ngaphezulu futhi konke kufanele kube ngaphansi kwezinga lamanzi. Gcina umzimba wakho uvundlile ngokuphelele ngangokunokwenzeka ngenkathi ubhukuda futhi ukhahlela ngemilenze yakho ngenkathi ushintshanisa ingalo eyodwa ngasikhathi. Buyisela izandla zakho emanzini ku-arc mpo ngoba kuzovumela amanzi ukuthi adonswe eze emzimbeni wakho akuvumela ukuthi uqhubekele phambili ^[10] .

Izinzuzo: Lokhu kushaywa unyawo kusiza ekwandiseni umgogodla wakho, okuzokwenza ubukeke umude futhi ugcine ukuma okufanele. Kuyasiza futhi ekunciphiseni imisipha emahlombe akho, emilenzeni, ezingalweni, ezinqeni, nasesiswini. Njengoba i-backstroke idinga ukuhamba kwezinqulu zakho, lolu hlobo lwe-stroke lufanelekile ukuthi abantu bahlale amahora amade emsebenzini noma ekhaya. I-backstroke isiza ekushiseni inani eliphezulu lekhalori ^[7] .

Ukwenza isifo sohlangothi isigamu sehora kusha ama-calories angu-240 uma ulinganisela cishe kuma-55-60 kg nama-calories angu-355 kumuntu onesisindo esingu-80-85 kg.

4. Isifo Sokubeletha

Ungakwenza kanjani: Ukwenza i-breaststroke, udinga ukuhambisa imilenze yakho ngendlela efana naleyo yokukhahlela kweselesele lapho amadolo akho azobe egoba khona bese ukhahlela ngezansi emanzini. Ukuqala ezingeni lamabele, izingalo zakho zizohamba ngesifo sohlangothi olulodwa futhi zisunduzele amanzi kude. Lokhu kucindezela kubangela ikhanda lakho ukuphuma emanzini, likuvumela ukuthi uphefumule isikhathi. I-Breaststroke ayikubangeli uhlobo oluphansi emuva nomgogodla ^{[ishumi nanye]} .

Izinzuzo: Njengoba isitayela sohlangothi sidinga ukuthi usebenzise imilenze yakho ngaphezu kwezingalo zakho, kuyasiza ekwenzeni ngcono imisipha yomlenze. I-Breaststroke isiza ekwenzeni ngcono ukusebenza kwemisipha yakho yomlenze futhi ithoni imisipha yakho yangemuva. Futhi ayibangeli buhlungu ehlombe lakho, ngokungafani nezinye izinhlobo zohlangothi. I-stroke inenzuzo yemisipha yesifuba sakho bese iphakamisa phezulu kwakho emuva kanye ne-triceps ^[12] , ^[13] .

Ukwenza i-breaststroke isigamu sehora kungasha ama-calories angama-300 kuye kwangama-444 kuye ngesisindo sakho.

5. ISidestroke

Ungakwenza kanjani: Kuyadingeka ukuthi ubhukude ohlangothini olulodwa ulele phansi (ezinhlangothini zakho). Izandla zizosetshenziswa njengezigwedlo, nokuhlala kwesokudla kucishe kuphumule ngenkathi isandla sobunxele sihamba futhi okuphambene nalokho. Imilenze yakho izobe ihamba ngezindlela eziphambene nemilenze egobile, futhi iqonde njengoba ihlangana. Ukuze uthole ukunyakaza okusheshayo kwemilenze, vula imilenze ububanzi ukuze unikeze amandla amakhulu ^[14] .

Izinzuzo: I-sidestroke izuzisa umzimba wakho njengoba ivumela ukukhuthazela okwandayo. Akukhathali imisipha yakho njengoba kwenziwa ngokuzikhandla okuncane. Akuvumeli ingcindezi eyeqile emahlombe akho, emadolweni, nasemhlane ongezansi. Kuyasiza ukuthuthukisa ukuphefumula kwakho namandla emisipha nokubekezela kwakho ^{[ishumi nanhlanu]} .

Ukwenza uhlangothi eceleni kwesigamu sehora kuzoshisa ama-calories angu-236 uma isisindo sakho singama-55-60 kg, ama-calories angu-280 uma unesisindo esingu-70-75 kg, ama-calories angu-327 uma unesisindo esingu-80-85 kg, nama-calories angu-372 uma usinda ku-90-95 kg .

Encwadini Yokugcina ...

Hlanganisa phakathi kwezitayela ezahlukahlukene zokushaywa unhlangothi, ukuze uthole ukuzivocavoca umzimba okugcwele nokugwema ukubhoreka ngendlela yokuzivocavoca emnandi. Ukubhukuda kanye nendlela yokuphila enempilo efaka ukudla okufanele futhi okulinganiselayo kuyimpendulo yokugcina yempilo engcono. Manje njengoba usuyazi izinzuzo ezinhle kakhulu ezinikezwa yimivimbo ehlukahlukene yokubhukuda, qhubeka uzitholele ichibi. Kuzoba wusizo oluphindwe kabili kuwe, uma ubheka ukushisa okuhangulayo ngaphandle!

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