Zinamandla kangakanani iibhayisekile zokusonta?Iseti yedatha ikuxelela...

Zinamandla kangakanani iibhayisekile zokusonta?

Iseti yedatha ikuxelela...

Isiphumo esilethwe yimizuzu engama-40 yokuzivocavoca ifaniswa neekhalori ezidliwayo ngokugijima kwi-treadmill ngeyure - 750 kcal.Ukongeza kwiikhalori ezincinci, ibhayisekile ejikelezayo iphinda incede ukubumba imigca egqibeleleyo yesinqe kunye nemilenze, kwaye kwangaxeshanye iphucula amandla e-cardiorespiratory.

Ngoko,kufuneka sisebenze kwaye silawule njani ukujikeleza okulula nokunamandlaibhayisekile?

 1. Ziqhelanise nemigaqo kwaye wazi ukuba maninzi kangakanani na ukuziqhelanisa

Ukuba ufuna ukwenza umthambo okanye ukunciphisa umzimba, kufuneka uzilolonge ubuncinane kathathu ngeveki, kwaye kufuneka ukwahlule ube ngamanyathelo ama-3 ngolu hlobo lulandelayo.

Sitep 1

Qala ngeeseti ezintathu zoqeqesho, ukhwele imizuzu eyi-10 uze uphumle, wenze enye imizuzu eyi-10 kwaye uphumle, uze uhambe ngebhayisikile enye imizuzu eyi-10, emva koko uphumle.

Inyathelo lesi-2

Emva koko wenze iiseti ezimbini zoqeqesho, usebenzise imizuzu eyi-15, uphumle kanye, kwiiseti ezimbini zizonke.

 Inyathelo lesi-3

Ikwahlulwe kwakhona ibe ngamaqela amabini, kodwa inyuswe ukusuka kwimizuzu eyi-15 ukuya kwimizuzu engama-20, kwaye ixesha loqeqesho ngalunye linyuswe ngemizuzu emi-5 kude kugqitywe uhambo lwemizuzu engama-45.

Ngale ndlela, xa umzimba wethu usebenza, sinokonyusa ukuxhathisa kunye ne-pedal frequency ukunyusa ubunzima bokukhwela.

2.Yenza isicwangciso sokutya 

Ngaphambi kokuba wenze umthambo, awukwazi ukuba nesisu esingenalutho.Kufuneka utye ukutya okuthile.Ukuba awuzilolongi ixesha elide, i-metabolism ye-Xincheng iya kuthoba isantya, nto leyo eneneni ayikuncedi ekulahlekeni kobunzima.Ngaphambi kokuba senze umthambo, sinokukhetha ngokubanzi ezi ntlobo zeziqhamo kunye nobisi lwesoya., i-cereal, njl.

Emva koqeqesho, ukuze sizuze imisipha okanye sinciphise umzimba, asifanele sidle ukutya okuninzi kakhulu kweekhalori ngeli xesha, kodwa khetha ukutya okuneprotheyini eninzi, njengamaqanda, ubisi oluncibilikisiweyo, iprotheni yesoya njalo njalo.

3.Indlela yokuma echanekileyo yoqeqesho

 Indlela yokuma echanekileyo yokukhwela ifana nebhayisekile ekhuphisanayo.Siqala sincike phambili, emva koko silule iingalo zombini, siqinise izihlunu zesisu, kwaye sisebenzise ukuphefumla kwesisu.

Musa ukushukuma ukusuka kwelinye icala ukuya kwelinye ngelixa ukhwele, bamba isingqisho sokukhwela kakuhle, kwaye ungasoloko ufunda kwabanye kwaye ungcolise indawo yakho.

Kungcono ukwenza ukufudumala kwemizuzu emi-5 phambi kokuba uqalise, kwaye emva koko uthathe ikhefu lemizuzu emibini okanye emithathu kwaye ngokucothayo wongeze ukuqina, kwaye uqinisekise ukuba ungenza umthambo ngaphezu kwesiqingatha seyure yonke imihla.

Xa u-pedaling, kufuneka sinikele ingqalelo kwesi sithuba sichanekileyo.Umzekelo, xa unyawo lwangaphambili lusihla, ithole kufuneka lisebenzise inertia ukwenza i-callback kunye ne-contraction movements, kwaye ngokukhawuleza ithumele ithole phambili xa isenzo sokuphakamisa sigqityiwe..

Le yinkqubo yoqeqesho epheleleyo yomjikelo wokusonta.Ukuphunyezwa okungqongqo akunakuphucula kuphela umgangatho woqeqesho jikelele, kodwa nokugcina amandla amaninzi omzimba.

Emva kokubona indima yokusonta iibhayisekile, ngaba nawe uyashukunyiswa?

Yiza ukhethe enye yeebhayisekile zakho ozithandayo zokusonta!

Cofa apha, yithenge ngoku!

https://www.ldkchina.com/spinning-bike/