Isimo sezulu esihle siyacindezela kanti ihlobo seliseduze. Siphakamisa ukuzivocavoca nsuku zonke ukuthola umzimba oyishumi. Kunezinhlobo eziningi zabantu, kepha uma ungomunye walabo bantu abakuthola kunzima ukuyogijima noma ukuchitha amahora amaningi ejimini, sifuna ukuthi uvule amehlo akho ekuboneni okusha bese unikeza ithuba lokubhukuda.
Ukuzivocavoca ukubhukuda kungumsebenzi osuka kokulingene uye ekujuleni ngokuya ngokuvivinya okwenziwayo. Usizo uku ashise kilojoule futhi ulawule isisindo sakho kwamandla. Ukubhukuda kungenye yezivivinyo eziphelele kakhulu ezikhona. Qinisa imisipha yonke indawo, kokubili okuphezulu, okuphansi nokwe-abs.
Njenganoma yimuphi umdlalo, noma yimuphi umsebenzi womzimba kufanele kwenziwe ngendlela elawulwayo futhi nokuningi uma kungumdlalo obonakala ngokuxhumana unomphela namanzi kanti omunye akayena uchwepheshe kulo mkhakha. Kufanele ucabangele amanani amaningi.
Ukubhukuda udinga i- ikhithi encane ukuthola izinzuzo eziningi. Okunye okuyisisekelo ekufundeni nasekuqeqesheni kanti okunye ukuphepha kwakho. Kubaluleke kakhulu ukwazi ngomthamo onawo emanzini. Ubamba kanjani nokuthi untanta kanjani. Akudingekile ukuthi uziphonse phansi ungena echibini uma amamitha wokujula engaziwa futhi zonke izimpawu kufanele zihlonishwe ngaphakathi kwendawo echibini kanye nezikhathi zokugaya.
Ngaphambi kokuqala umsebenzi womzimba sizobeka izinhloso nezinhloso sifuna ukufeza. Uma phakathi kwabo uzizwa umuhle, ulahlekelwa isisindo futhi uthambisa umzimba wakho, ukubhukuda kufanele kube ngumdlalo wakho olandelayo.
Kunokuzivocavoca okuningi ngaphakathi kwalesi siyalo, Ngokulandelayo sizohlaziya ngamunye wabo bese sibona ukuthi ziyini izinzuzo zabo nokuthi yiziphi izitho zomzimba abazenza isitayela.
Freestyle noma ukukhasa
IFreestyle iyona eshesha kakhulu, ukunyakaza kushesha kakhulu. Lesi sitayela sikhala abs, glutes, amahlombe nangemuva. Ukuze usebenze kahle i-abs yakho kufanele usebenzise inhliziyo yakho ukuzinzisa umnyombo wakho futhi ugcine isifuba sakho siqonde.
Isitayela se-Butterfly
Isitayela sevemvane sibuye sithinte nemisipha abs, isifuba, izingalo zombili phakathi ama-biceps njengoba ku triceps futhi emuva. Ukunyakaza kovemvane kuhlanganisa ukukhahlela kwehlengethwa nokunyakaza ngasikhathi sinye kwezingalo kudala unhlangothi. Izisu zisetshenziselwa ukwesekela i-torso ngenkathi ziphakamisa isilevu ngaphezu kwamanzi ukuphefumula.
Isifuba
Isitayela se-breaststroke sihlangene nesitayela sokukhasa esithandwa kakhulu ngoba kulula ukusifunda nangenxa yokusebenziseka kalula kwaso. I-breaststroke ebizwa nangokuthi i-breaststroke yi- isitayela esihamba kancane ngoba ukubuyiswa kwemilenze emile njengexoxo kuhamba kancane kunokunye. I-breaststroke ihlukaniswe ngama-50% ngamandla emilenze nezingalo, kulowo mandla ijubane lethu lizohlala.
Amakholori ambalwa
Bhukuda uzungeze ihora elilodwa kungasha cishe 500 amakhalori kumuntu omdala ongu-72 kg, ama-calories ayi-630 kumuntu omdala ongu-90 kg nama-calories ayi-760 kumuntu omdala ongu-108 kg.
Ku-freestyle bayasha nxazonke Amakholori ayi-100 njalo ngemizuzu eyi-10 novemvane amakhalori angu-150 njalo ngemizuzu eyi-10. Umthetho wesithupha ulula: uma usemanzini isikhathi eside uzama isitayela ngasinye, ama-calories owashisayo.
Izinzuzo zokubhukuda
Ukubhukuda kungumdlalo we-aerobic ikakhulukazi, ngakho-ke kunjaloingozi encane yokulimala kanzima. Ukuvivinya umzimba nge-aerobic kuyinzuzo kakhulu empilweni yethu. Ukuvivinya umzimba okungenani amahora amathathu ngesonto kusisiza ukunciphisa ingozi yesifo senhliziyo, ukukhuluphala, isifo sikashukela kanye nezinye izinhlobo zomdlavuza.
Ukubhukuda kulawula amazinga amandla, imizwa kanye nekhwalithi yokulala. Ukuba echibini nokwenza imidlalo kulo kuhlinzeka ngokuzivocavoca ngaphandle komthelela emathanjeni nasemalungeni.
Eminyakeni yamuva nje, kwenziwa imikhuba eminingi ngaphakathi kokubhukuda, phakathi kwayo kukhona ukuzivocavoca kwabantu abanenkinga yokuphambuka emgogodleni: hypersiphosis, scoliosis, akwazi ukugcina herniated, njll. Kuzuzisa nabo bonke labo abahluphekayo izifo zenhliziyo nokujikeleza kwegazi njenge-arthritis, i-osteoarthritis nokukhuluphala.
El i-aqua-ejimini ibekwe ezindaweni zokubhukuda eziningi. Umsebenzi omnandi kakhulu owenziwa eqenjini futhi uletha izinzuzo eziningi ngokomzimba nangokwengqondo.
Ukubhukuda kunikeza inani le- inzuzo eminye imidlalo ongayinikeli, phakathi kokuvelele kakhulu esikutholayo:
- Kwandisa ukukhuthazela kwe-cardiopulmonary
- Igcina umfutho wegazi uzinzile
- Ithuthukisa futhi inyakaze ngaphezu kwemibili kokuthathu kwayo yonke imisipha emzimbeni wethu.
- Iqeda uketshezi lwe-bronchial
- Thuthukisa ukuguquguquka
- Ithuthukisa ukuma komzimba
- Kwehlisa ukungezwani
- Ithuthukisa ukuthuthukiswa kwengqondo
- Kuthuthukisa ukuzethemba
- Yenza imizwa emihle.
Ukubhukuda kuhle ukuzijwayeza ngamaqembu futhi uwedwa. Kuyinto elula ukuba nemishini yokubhukuda efanelekile ukugqoka futhi ekwenza uzizwe umuhle. Ukubhukuda kathathu ngesonto Uzozibona zonke lezi zinzuzo futhi uzosondela eduze thola isibalo esihle kuleli hlobo.