Iindidi ezi-5 zoKuqubha kokubetha kunye neziBonelelo zeMpilo yazo

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ngaphandle nje

• 5 iiyure ezidlulileyo Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala
• 
• Iiyure eziyi-6 ezidlulileyo U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
• Iiyure eziyi-8 ezidlulileyo I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHamba kweFestive kunye neeCelebs-eziPhefumlelweyo zeSuti
• Iiyure ezili-11 ezidlulileyo I-Horoscope yemihla ngemihla: 13 Epreli 2021

Ungaphoswa

• Imidlalo Amabhaso amaqakamba e-New Zealand: U-Williamson uphumelele imbasa ye-Sir Richard Hadlee okwesine
• Iimoto I-Kabira yokuHamba kweHermes i-75 yokuKhawulezisa ukuThengisa ukuSebenza ngeSikuta soMbane esaziswa eIndiya
• Iindaba Abaqeqeshi baseMelika bakhokelela kwizifundo zesiNgesi zabahlohli baseIndiya
• Iimuvi I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, iDarshan kunye nezinye iinkwenkwezi zaseMzantsi zithumela iminqweno kubalandeli babo
• EzeMali Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
• Itekhnoloji Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
• Imfundo Isiphumo sokugqibela se-2021 samapolisa e-Bihar Bihar
• Ukuhamba Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli

Ukuqubha yenye yezona zinto zinomvuzo wokuzilolonga. Enye indlela yokwenza umthambo, ukuchitha ixesha elithile echibini kunokukunceda kakhulu. Kungakhathaliseki ubudala okanye ubuchule, ukuqubha kunika izibonelelo ezininzi zezempilo. Izifundo ziveze ukuba ukuqubha yenye yezona ndlela zonyango kunyango olusebenzayo kunye noxinzelelo lwemisipha. Kubandakanya ukuhamba komzimba wakho uphela kwaye iqulethe iindlela ezininzi zokuzilolonga ^[1] .

Ukuqubha iyure enye kungatshisa phantse iikhalori ezingama-500, ngenxa yokuba ubungakanani bamanzi ngamaxesha angama-800 ngaphezulu koxinano lomoya. Oku kufuna ukuba izihlunu zakho zisebenze ngakumbi, zitshise ezo calories. Ukuqubha rhoqo kunokunceda ukugcina impilo yakho yengqondo kunye neyasemzimbeni ^[Mbini] .

Izibonelelo zokuqubha

Ukutshisa iikhalori ezininzi njengokubaleka, ukuqubha kunceda ukuba unciphise ubunzima ngaphandle kokuba neziphumo ebezingalindelekanga kumalungu nakumathambo akho. Ukubhukuda kuluncedo olukhulu kwimpilo yakho njengoko kusebenza kakuhle emzimbeni wakho wonke, kunceda ekwehliseni ubunzima, kuphucula amandla amathambo kunye nezihlunu, kuxhasa impilo yakho yengqondo, kwaye kukunceda ulale ngcono ^[3] .

Ngaphandle kwezi, umthambo uyingenelo kwimpilo yakho yentliziyo, efanelekileyo kwizigulana ezinamathambo, kunokuba luncedo kubantu abanesifo sombefu kwaye kuyacetyiswa kwabasetyhini abakhulelweyo. Ukuqubha kunokunceda abantwana abanesifo sokukhubazeka kwengqondo njengoko kuphucula ukusebenza kweemoto. Ukuphucula ubhetyebhetye kunye nokulungelelaniswa komzimba, ukuqubha kungathoba amanqanaba e-triglyceride, ngakumbi kubantu abadala. Izifundo ziye zaqinisekisa ukuba ukuqubha kunokunyusa i-neurogeneis nayo ^[4] .

Ngoku ukuba unikwe umboniso kuzo zonke izibonelelo zokubhukuda ezinokubakho kwimpilo yakho yengqondo nangokwenyama, makhe sijonge kwizibonelelo ezinikezelwa ziindidi ezithile zokubhukuda.

Ufunde kwakhona: Izibonelelo ezi-10 eziqaqambileyo zokudada kufuneka wazi

Iindidi zokuqubha kokubetha kunye nezibonelelo zazo

Ukusuka ekuzuzeni ukomelela kwemisipha yakho kwimpilo yentliziyo, ukubhukuda kunokunceda ekuphuculeni impilo yakho kwiindlela ezahlukeneyo. Apha, siza kugxila kwiindidi ezintlanu ezahlukeneyo zemivumbo yokubhukuda kunye nesibonelelo esithile sempilo esinaso. Imivumbo yokubhukuda eza kuthi ivavanywe kwinqaku langoku kukuhamba ngokukhululeka, ukubethwa kwebhabhathane, ukubuyela umva, isifuba kunye nokudlala ecaleni. ^[5] .

1. Ukubetha ngokukhululekileyo

Kwenziwa kanjani: Uhlobo oluqhelekileyo lokubetha, i-freestyle stroke ifuna ukuba ugcine umzimba wakho uqonde. Ukuphefumla kwakho kufuneka kubekwe ixesha emgceni kwimivumbo yakho, uthambise intloko ecaleni ukuze uphefumle amaxesha amisiweyo. Emva koko, kuya kufuneka ukhabe kakhulu ngeenyawo zakho kwaye kungenjalo, iingalo zakho nazo-ukuzisa isandla esinye emanzini njengoko esinye isandla siphuma kwelinye icala ^[6] .

Izibonelelo: Ikwabizwa ngokuba kukukhasa ngaphambili, ukubetha ngokukhululekileyo kuthathwa njengeyona ndlela ikhawulezayo nesebenzayo yokubhukuda. Inika umzimba wakho wonke ukuzilolonga ngenxa yezandla kunye nentshukumo yemilenze eyifunayo. Isitayile sisebenzisa zombini izandla kunye nemilenze kunye nokumelana namanzi kusebenza kakuhle kwimisipha yakho. Isebenzisa isiseko sakho, iingalo, intamo, amagxa, isifuba, umqolo ongasentla kunye nemilenze. Ngenxa yoko, kunokuqinisekiswa ukuba ukukhasa i-stroke kukunceda iitoni zakho zangasemva kwaye wenze amalungu akho omelele-ngokukunika ukuzilolonga komzimba ngokupheleleyo kunye nethoni phezulu ^[7] .

Ukuba unobunzima phakathi kwama-55-60 kg, kunokwenzeka ukuba utshise iikhalori ezingama-330. Kwaye, ukuba unobunzima phakathi kwama-65-70 kg, ungatshisa iikhalori ezingama-409 xa usenza ukubethwa sisiqingatha seyure.

2. Ukubethwa kwebhabhathane

Kwenziwa kanjani: Esinye sezibetho ezinzima, i-butterfly stroke yenziwa ngokubhukuda esifubeni sakho kunye neengalo zombini zihamba ngokulinganayo. Oko kukuthi, kufuneka uphakamise zombini iingalo zakho ngaphezulu kwentloko yakho ngaxeshanye kwaye emva koko, tyhala ungene emanzini emva koko uhambise umzimba wakho phambili usebenzisa izandla zakho. Imilenze yakho iya kuhamba ngokuhamba ngehlengethwa, eyimilenze yakho iya kuthi tye kwaye ibanjwe kunye xa ukhaba nayo ^[8] .

Izibonelelo: Ukubetha kwebhabhathane kufuna ukuba usebenzise umxholo wakho. Ngokusebenzisa amandla akho esiswini, kuya kufuneka uzinzise umzimba wakho ukuze ufumane isingqi esinesingqi. Njengoko umzimba wakho ophezulu ubandakanyeka, ukubetha kuyanceda ekwenzeni iingalo zakho, isifuba, isisu kunye nezihlunu zangasemva. Njengoko oku kufuna ukuhamba kwamalungu akho kunye nomzimba, ukubetha kunokuphucula ukuma kwakho kunye nokuguquguquka. Ngamanye amagama, ukubethwa kwebhabhathane kunceda ukomeleza umxholo wakho kunye nomzimba ongasentla ^[9] .

Ukwenza ukubetha kwebhabhathane isiqingatha seyure kunokunceda ukutshisa iikhalori ezingama-330 ukuba unobunzima obuphakathi kwama-55-60 kg. Iikhalori ezingama-409 zabantu abangama-65-70 kg kunye neekhalori ezingama-488 zabantu abangama-80-85 kg ^[9] .

3. Ukubuyela umva

Kwenziwa kanjani: Ngokufanayo nokubetha ngesibetho, i-backstroke ifuna ukuba usebenzise izandla neenyawo. Umahluko kuphela kukuba ulale ngomqolo kwaye udada endaweni yobuso phantsi emanzini. Ngelixa uqala ukubetha, yimiphunga yakho kuphela ekufuneka ibe ngaphezulu kwaye yonke into kufuneka ibe ngaphantsi kwenqanaba lamanzi. Gcina umzimba wakho uthe tyaba ngokugqibeleleyo ngelixa udada kwaye ukhaba ngemilenze yakho ngelixa uphakamisa ingalo enye ngexesha. Buyisela izandla zakho emanzini kwi-arc ethe nkqo njengoko iya kuvumela amanzi ukuba atsalwe ezantsi emzimbeni wakho ukuvumela ukuba uqhubele phambili ^[10] .

Izibonelelo: Esi sibetho sinceda ekwandiseni umqolo wakho, oya kuthi ukwenze ubonakale umde kwaye ugcine ukuma okufanelekileyo. Inceda ekunyangeni izihlunu emagxeni akho, imilenze, iingalo, iimpundu, kunye nesisu. Njengoko ukubuyela umva kufuna intshukumo yeenyonga zakho, olu hlobo lwesifo sohlangothi kufanelekile ukuba abantu bahlale ixesha elide emsebenzini okanye ekhaya. I-backstroke iyanceda ukutshisa ixabiso eliphezulu lekhalori ^[7] .

Ukwenza ukubetha kwesiqingatha seyure kutshisa ii-calories ezingama-240 ukuba ulinganisa malunga nama-55-60 kg kunye nama-355 khalori kumntu onobunzima obungama-80-85 kg.

4. Isifuba

Kwenziwa kanjani: Ukwenza isifuba, kufuneka uhambise imilenze yakho ngendlela efanayo naleyo yokukhaba kwesele apho amadolo akho aya kube egobe khona kwaye ukhaba ngezantsi emanzini. Ukuqala kwinqanaba lebele, iingalo zakho ziya kuhamba ngesibetho esinye kwaye utyhale amanzi kude. Ukutyhala kubangela ukuba intloko yakho ikhuphe emanzini, ikuvumela ukuba uphefumle. Isifuba asikubangeli naluphi na uhlobo lomqolo osezantsi kunye nomqolo ^{[Shumi elinanye]} .

Izibonelelo: Njengoko isitayile sokubetha sifuna ukuba usebenzise imilenze yakho ngaphezu kweengalo zakho, iyanceda ekuphuculeni izihlunu zomlenze. I-Breaststroke iyanceda ekuphuculeni ukusebenza kwemisipha yomlenze wakho kunye neethoni kwizihlunu zakho zangasemva. Ayibangeli ntlungu kwigxalaba lakho, ngokungafaniyo nezinye iintlobo zestroke. Ukubetha kuyanceda izihlunu zesifuba sakho kunye nethoni yakho kumqolo wakho wangasemva kunye neetriceps ^[12] , ^[13] .

Ukwenza isifuba esifubeni kangangesiqingatha seyure kunokutshisa iikhalori ezingama-300 ukuya kuma-444 ngokuxhomekeke kubunzima bakho.

5. ISidestroke

Kwenziwa kanjani: Uyacelwa ukuba ubhukude kwicala elinye ulele phantsi (kumacala akho) indawo. Izandla ziya kusetyenziswa njengezibhegi, kunye nelungelo lokuhlala phantse uphumle ngelixa isandla sasekhohlo sihamba ngokuchaseneyo. Imilenze yakho iya kuhamba ngokuchaseneyo nemilenze egobile, kwaye yolule njengoko zihlangana. Ukuze uhambe ngokukhawuleza kwemilenze, vula imilenze ububanzi ukuze ubonelele ngakumbi ^[14] .

Izibonelelo: Icala elisecaleni linceda umzimba wakho njengoko livumela unyamezelo olonyukayo. Ayidinisi izihlunu zakho njengoko kusenziwa ngokuzimisela okuncinci. Ayivumeli uxinzelelo olugqithisileyo kumagxa akho, amadolo, kunye nomqolo osezantsi. Inceda ukuphucula ukuphefumla kwakho kunye namandla emisipha kunye nokunyamezela ^{[Shumi elinantlanu]} .

Ukwenza icala ecaleni kwesiqingatha seyure kuya kutshisa iikhalori ezingama-236 ukuba ubunzima bakho buyi-55-60 kg, ii-calories ezingama-280 ukuba unobunzima obungama-70-75 kg, iikhalori ezingama-327 ukuba unobunzima obungama-80-85 kg, kunye nama-372 eeekhalori ukuba unobunzima obungama-90-95 kg .

Kwinqaku lokugqibela ...

Hlanganisa phakathi kweendlela ezahlukeneyo zokubetha, ukuze ufumane ukuzilolonga komzimba okupheleleyo kunye nokuthintela ukukruquka yindlela yokuzilolonga. Ukuqubha kunye nendlela yokuphila esempilweni ebandakanya ukutya okufanelekileyo kunye nokunezona mpendulo yeyona mpendulo iphambili yempilo engcono. Ngoku ukuba uyazazi izibonelelo ezibalaseleyo ezinikezelwa yimivumbo yokubhukuda eyahlukeneyo, qhubeka uye kuzifumanela iphuli. Kuya kuba luncedo ngokuphindwe kabini kuwe, ngokuqwalasela ubushushu obushushu ngaphandle!

1. [1]Weisgerber, M., Guill, M., Weisgerber, J. M., kunye noButler, H. (2003). Izibonelelo zokudada kwi-asthma: isiphumo seseshoni yezifundo zokubhukuda kwiimpawu kunye nee-PFTs ngokuhlaziywa koncwadi. Ijenali ye-Asthma, 40 (5), 453-464.
2. [Mbini]UBerger, B. G., kunye no-Owen, D. R. (1988). Ukunciphisa uxinzelelo kunye nokuphuculwa kwemood kwiindlela ezine zokuzilolonga: Ukuqubha, imeko yomzimba, i-hatha yoga, kunye nokubiya. Uphando lwekota lokuzilolonga kunye nemidlalo, 59 (2), 148-159.
3. [3]UBernard, A. (2010). Isifuba kunye nokuqubha: ubunzima besibonelelo kunye nomngcipheko. Jornal de pediatria, 86 (5), 350-351.
4. [4]Matsatsoto, I., Araki, H., Tsuda, K., Odajima, H., Nishima, S., Higaki, Y., ... & Shindo, M. (1999). Iziphumo zoqeqesho lokuqubha kubungakanani be-aerobic kunye nokuzilolonga okubangelwa kukuqunjelwa komzimba kubantwana abane-asthma ye-bronchial.Thorax, 54 (3), 196-201.
5. [5]UDeclerck, M., Feys, H., & Daly, D. (2013). IZIBONELELO ZOKUQHUBELA ABANTWANA NGE-CEREBRAL PALSY: UFUNDO LWE-PILOT. Ijenali yeSerbia yeSayensi yezeMidlalo, 7 (2).
6. [6]U-Evans, M. P., kunye noCazalet, P. M. (1997). Ilungelo elilodwa lomenzi wechiza 5,643,027. IWashington, DC: i-US Patent kunye neOfisi yoRhwebo.
7. [7]URubin, uRT, kunye noRahe, uRH H. (2010). Iziphumo zokuguga kubaphathi bezokudada: uphononongo lweminyaka engama-40 kunye neengcebiso malunga nezibonelelo ezifanelekileyo zempilo. Vula iJenali yokuFikelela kwezeMidlalo, 1, 39.
8. [8]UMartini, R., uRymal, A., kunye noSte-Marie, D. M. (2011). Ukuphanda ngeendlela zokuziqhelanisa nemodeli kunye neenkqubo zokuqonda kubantu abadala abafunda ukubethwa kwebhabhathane.International Journal of Sports Science and Engineering, 5 (4), 242-256.
9. [9]IBarbosa, T. M., Fernandes, R. J., Morouco, P., kunye neVilas-Boas, J. P. (2008). Ukuxela kwangaphambili ukwahluka kwe-intra-cyclic yesantya sobunzima bezinto ezisuka kumacandelo eendawo ezithile kwityhefu yebhabhathane: Isifundo sokulinga. Ijenali yesayensi yezemidlalo kunye neyeza, 7 (2), 201.
10. [10]IVeiga, S., Roig, A., kunye neGómez-Ruano, M. A. (2016). Ngaba abo badada ngokukhawuleza bachitha ixesha elide ngaphantsi kwamanzi kunokudada okucothayo kwi-World Championships?. Ijenali yaseYurophu yesayensi yezemidlalo, i-16 (8), 919-926.
11. [Shumi elinanye]IiSchoofs, uM. J. (1985) U.S. Ilungelo elilodwa lomenzi wechiza 4,521,220. IWashington, DC: i-US Patent kunye neOfisi yoRhwebo.
12. [12]Seifert, L., Leblanc, H., Chollet, D., Sanders, R., & Persyn, U. (2011). Incwadi yeHlabathi yokuDada: Ukusuka kwiNzululwazi ukuya kwiNtsebenzo, 135-151.
13. [13]IRodeo, S. (1984). Uthotho lweNtsebenzo yezeMidlalo: Ukuqubha isifuba-Uhlalutyo lwe-kinesiological kunye nokuqwalaselwa koqeqesho lwamandla. Amandla kunye noMxholo weJenali, 6 (4), 4-9.
14. [14]UThomas, D. G. (2005) Ukubhukuda: amanyathelo okuphumelela (Vol. 1). Abapapashi beKinetics yaBantu.
15. [Shumi elinantlanu]UThomas, D. G. (1990). Ukudada okuPhucukileyo: amanyathelo okuphumelela. Iikinetiki zoLuntu 1.

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo