Nakhu ukuthi ungabeka kanjani lokho ukwesaba ukuphumula okuhle
Ngenye yezinkathazo ezinkulu abesifazane abanayo ngebhayisikili yangaphakathi; ngezinye izikhathi kubavimbela nokuba bangene kulezi zindlela eziphezulu zokusebenza: Ukwesaba ukuthuthukisa amathanga amaningi. Bambalwa abesilisa emhlabeni abafuna ukuthuthukisa amathanga abanzi futhi abezindaba abakhulu baye bakondla lokhu kuthuthumela ngezixwayiso zokuthi ibhayisikili elingaphakathi linikeza imilenze enamandla, okusho ukuthi akusilo iqiniso, kusho uJennifer Sage, umsunguli we-Indoor Cycling Association.
Nasi iqiniso: Lokhu akunakwenzeka ukuba kwenzeke ngezizathu eziningana. Okokuqala, ikhono lokwakha ubuningi be-muscle mass liyinto engumfana omncane, futhi kuncike kakhulu ezakhiweni zofuzo; abesifazane abaningi abanayo amazinga e-testosterone angavumela imisipha yabo ukuba ikhule ngisho nokuqeqeshwa kwesisindo. Ngenye into, ngokusebenza ngokuhamba ngebhayisikili, kuyilapho kunamathuba okuba lapho uthanda ukukhuphuka intaba, lezi zikhuphuka zivame ukuhlala isikhathi eside, zihlala isikhathi eside kuphela 'isikhathi esanele sokwakha imisipha emikhulu ye-quad. Isikhathi sonke, uzobe uhamba ngezinyawo, ngokumelene nokumelana nokukhanya, ukuze wakhe isivinini nokuqina.
Ukuze uthole isheke langempela lokuphila kwangempela, cabangela uhlobo lomzimba lwabagibeli bamigwaqo abaqeqeshiwe: Bavame ukuba ohlangothini olumile futhi ngenkathi imisipha yabo yomlenze ichazwe kahle, mhlawumbe ngisho nokuchithwa, ngokuqinisekile ayikho "inqwaba." Futhi kukhona Isizathu salokhu, ngokusho kukaShannan Lynch, Ph.D., umqondisi wezemfundo e-Mad Dogg Athletics, Inc., onomnikazi wemvume yelayisensi ye-Spinning®: Ukuhamba ngebhayisikili eningi kudinga ingxenye enkulu yezinsimbisi ze-muscle fibly-oxidative glycolytic, ezivumela umgibeli wokugaya isikhathi eside, ukuhamba ngokushesha, nokuqhuma ngamandla ngesikhathi esifanele ngaphandle kokukhathala ngokushesha, uyachaza.
Izindwangu ezinamahlombe ezinamandla zikhula kuphela ngenxa yokunyuka kwemithwalo esindayo-futhi akuyona nje indlela izinto ezihamba ngayo ngokuhamba ngebhayisikili.
Izinzuzo Zokusebenza Kwebhayisikili Ngaphakathi
Yini oyothola ngokusebenza okuhamba ngebhayisikili yangaphakathi kunesichazamazwi esikhulu emilenzeni yakho (cabanga: shapely, shaams gams), ukuqeqeshwa kwe-bang-up kwenhliziyo yakho namaphaphu, ukuphuthuma kwe-endorphin nokukhuphula imizwa, nethuba lokushisa imithwalo ama-kilojoule (400 kuya ku-600 emkhakheni wamaminithi angu-45).
Uma ukwehlisa phansi kungenye yemigomo yakho, ukuhamba ngebhayisikili yangaphakathi kungakusiza ukuba ufike lapho nje uma ungaqhathanisi ikhalori enkulu ngokushisa noma yini oyifunayo. (Abanye abashayeli bamabhayisikili bathola ukuthi indlala yabo yokuthuma ihamba phambili ehamba phambili; kuhle ukufudumala nge-snack enempilo emva kokuhamba kwakho kodwa uyingxenye yokulawula kubalulekile).
Izikhathi zokuhamba ngebhayisikili njalo zingashintsha umzimba wakho zibe ngcono. Esicwaningweni sika-2010, abacwaningi abavela eNyuvesi yasePalermo e-Italy babedlulile ngaphambili, abesifazane abakhulu kakhulu bahlanganyela emasontweni amathathu okuhamba ngebhayisikili ngesonto ngamaviki angu-12. Ngemuva kwemihlangano engama-36, labesifazane balahlekelwa isilinganiso samaphesenti angu-3.2 esisindo somzimba kanye namaphesenti angu-5 amafutha omzimba wabo, futhi banyusela ubunzima bomzimba wabo obukhulu ngamaphesenti angu-2,6; Okwamanje, izilinganiso zomzimba wazo zinciphile. Ubufakazi buyizinombolo!
Okubalulekile: Uma ujabulela ukuhamba ngebhayisikili yangaphakathi, ungavumeli ukukhathazeka kwakho mayelana nokuthwala amathanga akukhuni ukuba kukuvimbele ukuba ungahlanganyeli kulezi zisebenzi, ikakhulukazi njengoba zenzeke ngomzimba nomqondo wakho . Uma ufuna ukuya emayeleni eyengeziwe ukuze uqiniseke ukuthi awukwazi ukuthuthukisa imisipha eminengi, yenze imisebenzi yakho yokuhamba ngebhayisikili ngokuzivocavoca-njenge-Pilates ne-yoga-ehlanganisa imisipha yakho.
Okwamanje, ukhululeke ukugibela ibhayisikili bese ugibela kude nokukhathazeka kwakho, wazi ukuthi uzokuthuthukisa amandla omzimba aphansi nokukhuthazela nemilenze enhle.