UKUZIVOCAVOCA NGESIFO SIKASHUKELA - IZINDLELA NEZINDLELA ZOKWELASHWA

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Isifo sikashukela yisifo esihambisana nokukhuphuka kwenani likashukela egazini lomuntu, ngokufakwa kweshukela ngamangqamuzana ezitho zezitho, ngokuncipha kwe-hemoglobin nokungondleki okwanele kwezitho nezicubu.

Imiphumela yesifo sikashukela ihlala ibonakaliswa ekubhujisweni kwezindonga zemithambo yegazi, ukuncipha kwe-lumen yazo, ekubonakala kwezifo zenhliziyo. Ezigulini, umthamo wokusebenza wehla futhi amandla we-metabolism ayancipha. Futhi, isifo sikashukela sithinta izinso (nephropathy), kukhona umuzwa wokuxinana emilenzeni, ukuqina kwemisipha okukhanyayo, izilonda ezindexekile.

Ukubhekana nesifo sikashukela sohlobo 2 kusenesikhathi noma ukunciphisa isimo sesiguli esinohlobo 1 sikashukela kungaba izici ezimbili: ukudla nokuzivocavoca umzimba. Umthelela wazo zombili lezi zinto uholela ekwehleni kweglucose yegazi, ukwehla emiphumeleni emibi yesifo sikashukela.

Kungani uvivinya ushukela?

Ukuzivocavoca ngesifo sikashukela kunikeza:

Ukwehla kwezinga likashukela wegazi (ngesikhathi sokuzivocavoca ngokomzimba, amandla agcinwe ngaphakathi amangqamuzana ayadliwa, futhi akwazi ukuthola ingxenye entsha kashukela egazini).
Yehlisa amafutha omzimba kanye nokulawula isisindo.
Shintsha ohlotsheni lwe-cholesterol egazini nasezindongeni zemithambo yegazi. E-terminology yezokwelapha, ukwahlukaniswa kwe-cholesterol ezinhlotsheni ezimbili kuyemukelwa - ukushuba okuphansi futhi okuphezulu. Ukuzivocavoca kudala izimo zokuguqulwa kwefomu eliyingozi le-cholesterol (kwabantu abashubile) kungenye indlela (ubuningi obukhulu), eliwusizo kumzimba womuntu.
Guqula izingcindezi ze-neuropsychic zibe ukunyakaza.
Isifo Sikashukela Sokuphila.

Yini engenziwa ngesifo sikashukela: ukuzivocavoca i-aerobic

Zonke izivivinyo ezinconywa ngabanesifo sikashukela i-aerobic. Kusho ukuthini leli gama?

Ukuzivocavoca kwe-aerobic yilezo ezingadingi ukuphefumula ngokushesha kanye nokuqina okukhulu kwemisipha.

Iqembu lokuvivinya eliphikisayo liyabizwa i-anaerobic, iqukethe ukuqeqeshwa okuthuthukile, imithwalo ephezulu (ngokwesibonelo - i-sprinting).

Ukuzivocavoca i-aerobic akunikeli ukwanda okukhulu kwamandla emisipha, kepha lokhu akubalulekile kwisifo sikashukela. Into esemqoka ukuthi ukuqeqeshwa kwe-aerobic kunganciphisa ushukela wegazi futhi kunciphise namafutha omzimba. Ngabe kuhamba kanjani lokhu?

Lapho ukuzikhandla komzimba kwenzeka, i-glycogen esemisipha iguqulwa ibe ushukela bese ihlangana nomoya-mpilo. Njengomphumela wokusabela kwe-glucose enomoya-mpilo, kwakheka i-carbon dioxide, kukhishwe amanzi namandla okuqhubeka kokunye nokusebenza komzimba.

Isici esikhulu sezinqubo ze-aerobic umoya-mpiloNgemithwalo eqinile, kuhlale kwanele ukuthi impendulo iqhubeke.

Ngemithwalo ephezulu, umoya-mpilo awanele.

Amaseli wezinsizakusebenzisa ezonga amandla futhi adinga ukugcwaliswa kwawo ngokushesha. Isibindi sikhipha i-glucose egazini, kepha ushukela awukwazi ukungenwa ngenxa yezizathu ezimbili: akukho-insulin noma eyanele (ngenxa yalokho i-glucose ayikwazi ukungena odongeni lwemithambo yegazi iye emangqamuzaneni) futhi awukho umoya-mpilo owanele (ukuthi i-oxidation yenzeke). Ngakho-ke, ushukela wegazi ophakeme kanye nokuntuleka kwamandla emangqamuzaneni akhiwa, imvamisa ukulahleka kwengqondo, ukukhohlisa.

Sibala izinhlobo eziphambili zokuzivocavoca kwe-aerobic eziboniswe kwabanesifo sikashukela emakilasini:

Ukuhamba, ukuhamba (ngaphandle kokuthwala imithwalo esindayo, ngejubane lakho, kahle ngemuva kokudla kwasemini, isidlo sakusihlwa noma ibhulakufesi).
Ukugijimisa kancane (ukugcina ukuphefumula okuzolile).
Ukubhukuda (akukho mncintiswano).
Ukuhamba ngebhayisikile
Ama-roller, skates, ukushushuluza izwe (ngobumnandi, ngaphandle komncintiswano nabanye abantu).
Amakilasi wokudansa (ngaphandle kwezinto zamatshe kanye nama-roll kanye nama-gymnastics).
Ama-aerobics amanzi.

Ukuvivinya umzimba kwe-aerobic kunconyelwa ukunikezwa okungenani isigamu sehora ngosuku.

Yini engenziwa ngesifo sikashukela?

Gijima umncintiswano.
Awukwazi ukuhamba futhi ugijime kakhulu kulabo abanonyawo lwesifo sikashukela (ungabhukuda futhi ugibele ibhayisekili), kanye nalabo abenze i-gangrene eyomile yesifo sikashukela noma babe nobuhlungu obukhulu kumathole abo.
Awukwazi ukwenza ama-dumbbells ngezinkinga zamehlo.

Ukuzilayisha ngenani elikhulayo lama-ketones (i-acetone) kumchamo kunqunywa imichilo yokuhlola.
Kwenziwe kaninginingi amandla okuzivocavoca (ukudonsa, ukushukumisa, ukusebenza nebha).
Nikeza ukusebenza komzimba ngoshukela wegazi ophezulu (hhayi ngaphezu kuka-15 mmol / l).

Izici zemfundo yemvelo yesifo sikashukela

Kuyadingeka ukukala ushukela wegazi ngaphambi nangemva kwamakilasi.
Ungenza izivivinyo zomzimba ngemuva kwesidlo sasekuseni, abanesifo sikashukela abakwazi ukuzilayisha "esiswini esingenalutho."
Isilinganiselo esiyisisekelo sokuhlola isimo somzimba ngezikhathi zamakilasi - izivivinyo zenziwa kuze kubonakale ukukhathala okuncane, kungabe kusaba khona.
Isikhathi amakilasi kuncike izinga ukuthuthukiswa sikashukela. Ezigulini ezinesigaba esinzima salesi sifo, isikhathi sokuzivocavoca sinqunyelwe imizuzu engama-20 ngosuku. Ngokubamba okulinganiselayo - imizuzu engama-30- 40 ngosuku. Esigabeni sokuqala lesi sifo esibuthakathaka, isikhathi esinconyelwe yemfundo yezomzimba siyimizuzu engama-50-60 nsuku zonke.

Uhlu Lokuzivocavoca Sikashukela

Ukuzivocavoca okwenziwe kungahlukaniswa ngamaqembu:

Ukubuyiselwa kwe-aerobic ukwehlisa ushukela wegazi.
Ukuzivocavoca kwemilenze.
Ukuphefumula umzimba.

I-Gymnastics ukwenza ukuhamba kwegazi kube yikho emilenzeni

Leli qembu lokuzivocavoca, ngenxa yokubaluleka kwalo okukhulu ngempilo yesifo sikashukela, kumele lenziwe nsuku zonke okungenani imizuzu eyi-15.

Lezi zivivinyo zisebenza ukugeleza kwegazi emilenzeni, zivimbele i-gangrene yezinga eliphezulu futhi zinciphise nobuhlungu bemisipha.

Ukuma: gingqa (thwala isisindo) onyaweni - kusukela kumasokisi kuya phakathi konyawo kuya esithendeni, bese ubuyela kumasokisi.
Ukusukuma ezinzwaneni futhi uwe ngezinyawo zonke.
Ukuhlala esihlalweni: hambisa izinzwane zakho - ziphakamise, uzisakaze, zehlise phansi. Thatha ipensela ngezinzwane zakho bese ulidlulisela kwenye indawo, ngokuhlukile ngonyawo ngalunye.
Ukuhamba okuyindilinga ngezinzwane.
Ukuhamba okuyindilinga ngezithende - ngenkathi amasokisi ephumula phansi (lo msebenzi usebenza iqakala futhi usebenze ukuhamba kwegazi ku-ankle joints).
Ukulala emhlane wakho - ibhayisekili - siphenduka izisekelo zengqondo zebhayisekili.

Ukuvivinya ngakhunye kwenziwa amahlandla ayi-10, ukutlama okuphelele kuthatha imizuzu eyi-10 kuye kweli-15.

Isifo Sikashukela seDumbbell

Ukuqeqeshwa ngokomzimba okunzulu akukhuthazwa kwiziguli ezinesifo sikashukela. Kepha izivivinyo ezinama-dumbbells amancane (1-2 kg) zivunyelwe futhi ziyamukeleka.

Ukuqeqeshwa kwe-Dumbbell kwabanesifo sikashukela kunconywa kuze kube yimizuzu eyi-15 ngosuku. Sincoma izivivinyo ezilandelayo:

Imile inama-dumbbells ezandleni: phakamisa izandla zakho ezinhlangothini ukhuphukele phansi, ubaphethe ngezingalo ezeluliwe phambi kwakho.
Phakamisa isandla esisodwa ngesinqe phezu kwekhanda lakho, ugobe esigaxeni bese wehlisa ibhulashi le-dumbbell phansi ngemuva kwakho (ngemuva kwekhanda lakho).
Phakamisa unwebe izingalo zakho ngama-dumbbells ezinhlangothini. Hambisa izandla usuka ngapha nangapha phambili nangemuva.
Izandla ezinama-dumbbells phansi. Phakamisela amabhulashi e-dumbbell ezingalweni, ugobe izindololowane.

Imikhuba yokuphefumula yesifo sikashukela

Umgomo wokuzivocavoca ngokuphefumula ukuhlinzeka ngamaseli omzimba ngenani elilinganayo le-oxygen.

Kunezindlela eziningi zokuphefumula zabanesifo sikashukela, zijwayelane nabathile abadumile.

Ukuphefumula okokuphefumula okuvela ku-Academician Vilunas

Le ndlela isuselwa ekwandiseni inani le-oksijini engena kumaseli. Ngokuzayo, lokhu kuvusa umsebenzi wamaseli we-beta akhiqiza i-insulin. Kukhona ukwanda kwe-insulin egazini.

Indlela yokwenza ukuphefumula okubabayo iyafana nendlela yokuphefumula okuyi-holotropic (ukuzivocavoca okwaziwayo kokuphefumula kokuqinisa umzimba kanye ne-psyche). Inhale futhi ukhiphe ngomlomo, kuyilapho inani elikhulu lomoya lingena emaphashini. I-Inhale imfushane futhi iqinile, i-exhale yinde (imizuzwana emi-3).

Kunconywa ukusebenzisa ukuphefumula okunjalo imizuzu engu-2-3 izikhathi eziningana (3 kuya ku-6) ngosuku.

I-Gymnastics Strelnikova

Le ndawo yokuzivocavoca yokuphefumula isuselwa emphefumulweni omfishane onomsindo ngekhala emvamisa yemiphefumulo engama-60 ngomzuzu (kuphuma umoya wokuphikisana, ongalawuleki). Imiphefumulo yokuphefumula ihlanganiswa nemisebenzi yokuzivocavoca, okuthi, ngesikhathi sokuphefumula, icindezele kancane isifuba ngaphandle (ngesigqi sokuncika ngaphambili, noma i-squat, noma uzibambe emahlombe, njll.). Ngenxa yokuzivocavoca ngokuphefumula, amaphaphu agcwele umoya-mpilo futhi nomoya-mpilo ugcwele zonke izitho nezicubu. Ithoni ye-Vascular iyabuyiselwa, ukujikeleza kwegazi kusebenze, okudingekile kwabanesifo sikashukela.

Indlela ka-Strelnikova yokuphefumula isisungule njengendlela ephumelelayo yokulwa nokubanda, isifo segciwane, i-asthmatic bronchitis kanye nokuhlasela kwenhliziyo. Uhlu lwe-contraindication kuya emakilasini ngokuya ngenqubo ka-Strelnikova - kuphela ukuba khona kokopha kwangaphakathi.

Ukuzivocavoca okuphefumulayo kuhlanganiswa nezinye izinhlobo zokuzivocavoca ngokomzimba kwabanesifo sikashukela, kukhuphula umthamo wamaphaphu, futhi kondle umzimba ngo-oxygen.

Imfundo yokomzimba yesifo sikashukela iyadingeka, njengomoya. Izinga lempilo yesifo sikashukela, kanye nesikhathi saso, kuya ngokudla nokuzivocavoca komzimba. Ukufundisa ngokomzimba okungenzeka kanye nokudla okufanele kuyisihluthulelo sokululama okuphumelelayo ezigabeni zokuqala zesifo sikashukela kanye nokugcinwa kokusebenza phakathi nezigaba ezinzima zesifo.

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