Mukati
Zvinozivikanwa kuti kuti uderedze uremu, unofanirwa kufamba zvakanyanya. Kumhanya kunopesana nevarume vane mafuta zvakanyanya, uye dzimwe nguva kufamba kunonetsa… Asi kushambira hakuna zvinopesana, kunongova nezvirambidzo zvishoma uye chitupa chekurapa chinodiwa kuti iwe usave nezvirwere zveganda.
Sei kushambira kuchikosha?
Kushambira inogona kuve nzira yakanakisa yekumisikidza huremu hwemuviri - chero iwe uchirovedza muviri nguva dzose (0 maminetsi / katatu pasvondo). Paunenge uchiziva hunyanzvi hwekushambira, hwakasimba uye hwakareba kurovedza muviri, inogona kunyatso shandiswa kugadzirisa iyo inoshanda mamiriro eiyo circulatory system.
Kushambira kunovandudza kutenderera kweropa, kunomutsa chiitiko chemoyo, kunosimbisa kufema, maseru emapfupa, musana, mafomati, uye kunatsiridza hutano hwakanaka. Ese mapoka emhasuru anotora chikamu mairi, asi nekuda kwenzvimbo yakatwasuka yemuviri uye nekunongedzwa kwenzvimbo yemumvura, mutoro uri mukutenderera kweropa mukushambira wakaderera pane kumhanya kana kutsvedza.
Kuwedzera kune zvese zvataurwa pamusoro apa, kushambira kunokutendera kuti upise 450-600 kcal paawa.
Chii chinoitika kana uchishambira?
Uyu ndiwo mumwe wemitambo inowanikwa. Kuti uwane chinodikanwa chekuvandudza hutano kana uchinge uchishambira, zvinoda kukudziridza yakakwira zvakakwana kumhanya uko kurova kwemoyo kwaizosvika kunzvimbo yehutongi hwehutongi (dzinosvika zana nemakumi matatu nemakumi matatu kurova / min).
Iko kupihwa kwesimba kwemhasuru chiitiko panguva yekushambira kune huwandu hwezvinhu. Kugara chaiko mumvura (pasina kuita chero kufamba) kunokonzera kuwedzera kwesimba kushandiswa ne50% (zvichienzaniswa nenhanho yekuzorora), kuchengetedza muviri mumvura kunoda kuwedzerwa kwesimba rekushandisa ne 2-3 nguva, kubvira iko kupisa kwekushisa yemvura yakapetwa ka25 kupfuura mweya. Nekuda kwekudzivirira kukuru kwemvura kwe 1 m chinhambwe mukushambira, kanokwana simba rinodyiwa pane kufamba pakumhanya kumwe chete, kureva kuti inenge 4 kcal / kg pa3 km (kana uchifamba - 1 kcal / kg).
Pakushambira, ese mhasuru mapoka anoshanda, saka muviri unosunga mushe kana iwe ukashambira 3-4 nguva pasvondo. Kufema, kunoenderana nekurova kwekushambira kwako, kunobatsirawo pakurasikirwa nehuremu.
Nzira yekushambira sei kuti uderedze huremu?
Kushambira kwakafanana kurovedza muviri kweaerobic, saka zvakakosha kuti uremu hushambire kushambira zuva nezuva kana rimwe zuva rimwe nerimwe uye nekukurumidza. Kune akawanda masitayera ekushambira (muchinjikwa, chipfuva, shavishavi, datya, nezvimwewo). Izvo hazvina basa kuti unetsika yei, zvakakosha kuti uchengete nhanho yakanaka uye shandisa zvese maoko nemakumbo. Zvirinani kushandura nzira dzakasiyana dzekushambira, semuenzaniso, kushambira kwemaminetsi matanhatu uine chipfuva, wozorora kwemasekondi makumi matatu, mushure memaminetsi matanhatu kukambaira kumusana, zorora zvakare kwemasekondi makumi matatu, wozokambaira pachipfuva uye zorora zvakare, nezvimwe iwe unogona kushambira chete nekuda kwemakumbo ako, pasina kutora chikamu kwemaoko ako, wozoita zvinopesana, chikamu cheiyo nzira "famba" usinga svike pasi, chikamu che nzira - mhanya uchitevedza pasi (kana kukwirira kwe dziva rinotendera), nezvimwe. Unogona kutora simulators dzakasiyana siyana dzemvura uye kuita maekisesaizi emvura nadzo… Kana mvura yedziva iri inotonhorera - yakanaka, muviri unoshandisa simba rekuwedzera pakupisa.
Kushambira kuti uremerwe uremu kunotora 45-60 maminetsi, ipapo zvitoro zvako zveglycogen zvichashandiswa kumusoro uye muviri unotanga kushandisa mafuta akachengetwa. Uye mushure medziva, iwe unofanirwa kunwa kapu yegreen tea kana mvura yakachena uye usadya chinhu kwemaminitsi 30-45.
Ndeipi nguva yakanakisa yekushambira?
Nguva dzakanakisa dzekushambira mangwanani-ngwanani, kubva pa7am kusvika pa9 am, uye manheru, kubva na18 pm kusvika 20 pm. Mutumbi mumaawa emangwanani ndiwo wakasununguka kwazvo uye unokonzeresa kudzvinyirira kwerudzi urwu, nekuti, uchinyura mumvura, unozviwana uri munzvimbo inotetepa, nekubatana kwekufamba uye simba remutoro zvinobva zvachinja. Izvi zvinoreva kuti unogona kushambira neunyanzvi hwekuita. Maawa emanheru zvakare ane maitiro akanaka pane systematization yemutoro. Mutumbi watogashira mutoro wezuva nezuva uye haugadzike zvine simba pakushanduka kwenzvimbo, zvinongopa kudzoka kwakanyanya kwemacalorie. Nekuda kweizvi, hauzongodzorere hutano chete, asi zvakare kurasikirwa nehumwe huremu. Asi izvi zvinongoitika chete kana iwe ukatevera chikafu, kusabvisa yakanyanya-macalorie chikafu kubva kuchikafu.