Ukubaleka ngumsebenzi ovunyiweyo wokutshisa amanqatha, unokuphucula i-metabolism, ukukhuthaza ukubola kwamafutha, kodwa ukomeleza umzimba, uphucule ukhuselo lomzimba, kukuvumela ukuba ugcine isimo somzimba omncinci.

Nangona kunjalo, abantu abaninzi abazi ukuba bangabaleka njani ukuze bafumane iziphumo ezingcono. Nazi iindlela ezimbalwa zokugijima ngexesha elifutshane kwaye ulahlekelwe ngamanqatha amaninzi.

1. Jogi ngesantya esingaguqukiyo

Ukunkcunkca okuthe gqolo ngumthambo ozinzileyo we-aerobic onokunceda umzimba ukuba utshise amanqatha kwaye ulungele iimbaleki ezintsha. Ekuqaleni, singenza ngokwezifiso injongo yokubaleka yeekhilomitha ezi-3-5, ukubaleka imizuzu eyi-10-15 inokutshintshwa ukuba ihambe ngokukhawuleza, emva koko i-10-15 imizuzu yokugijima, enceda ukunamathela kuyo, kodwa ngokuthe ngcembe iphucula umthamo wemiphunga. kunye nokunyamezela ngokomzimba.

2. HIIT ukubaleka

I-HIIT ibaleka, imfutshane kuqeqesho lwekhefu lokuqina, luhlobo lokuzilolonga olukhawulezayo, oluphezulu. Indlela yokubaleka ethile yile: imizuzwana engama-20 ukubaleka ngokukhawuleza, imizuzwana engama-20 ukubaleka enye indlela yoqeqesho, okanye iimitha ezili-100 ukubaleka ngokukhawuleza, iimitha ezili-100 ukubaleka olunye uqeqesho, le ndlela yokubaleka ifuna isiseko esithile somzimba, kunzima kwabaqalayo ukunamathela.

Ukugijima imizuzu engama-20 ngexesha kunokuvumela umzimba ukuba uqhubeke nokutshisa amanqatha ngaphezu kweeyure ezingama-12, ezinokukhawulezisa imetabolism kwaye zincede umzimba utshise amanqatha amaninzi.

3. Ukunyuka ubaleka

Ukunyuka okunyukayo luhlobo lokumelana nokubaleka, kunokuvuselela ngokufanelekileyo ukusebenza kwentliziyo kunye nemiphunga, ukubaleka kwethambeka kuya kudinisa ngakumbi, kodwa kunokunciphisa uxinzelelo kumalungu.

Ukubaleka kwi-incline kunokukunceda utshise iikhalori ezininzi kwaye ugxile kumandla emisipha kunye nokulungelelaniswa kwemoto. Sinokubeka ukuthambekela kwi-treadmill, enokubeka umzimba kwindawo yokutshisa amafutha ngokukhawuleza.

Zontathu iindidi zokubaleka zinokukunceda ukuba ulahlekelwe ngamafutha agqithisileyo, kodwa kubalulekile ukuqaphela ukuba kufuneka ukwenze oko ngamandla afanelekileyo. Kwangaxeshanye, qiniseka ukuba uyafudumala phambi kokuba ubaleke ukuphepha ukwenzakala.

Isishwankathelo:

Ukubaleka ngumsebenzi olula nosebenzayo we-aerobic, ngokufunda iindlela ezininzi zokubaleka ezingentla, ungakunceda ukuba uchithe elona xesha lifutshane kwaye ulahlekelwe ngawona mafutha. Nangona kunjalo, qiniseka ukuba unike ingqalelo ukumodareyitha kwaye musa ukwenza umthambo ngokugqithisileyo. Masiyonwabele impilo kunye nenani elihle eliziswe ngokubaleka!