Izindlela ezingcono zokushisa ama-calories amaningi Ukuhamba Ngengozi Engaphansi
Ingabe ugqoke izinsimbi uma uhamba ngendlela enhle yokwandisa ukuhamba kwakho kokuhamba, ushise amakholori amaningi ahambayo, noma uthayiphe umzimba ophezulu ngenkathi uhamba? Impendulo emfushane ayikho. Ukusebenzisa noma yikuphi ukuhamba ngezinyawo kuyisimo esibi.
Ukwengeza kwesisindo somzimba wakho kwandisa umthelela wesinyathelo ngasinye, ukubeka ukucindezeleka ekhanda lakho, emadolweni nasezinhlangeni zomzimba. Ngokuhamba kwesikhathi, lokhu kugcizelela kunomthelela ekugabheni nasezindlini.
Ucwaningo olulodwa lwamadoda nabesifazane abasha abanobuhle bathola ukuthi ukwengeza amaphesenti angu-15 esisindo somzimba wakho kwandisa ukuphendula komhlabathi ngamaphesenti angu-15.
Lapho ucela abaqeqeshi abaningi, abahlinzeka ngemithi, odokotela abenza ngokukhethekile imithi yokwelapha, kanye nochwepheshe bokuhamba, akekho ocebisa ukuwasebenzisa ekusebenzeni kwakho kokuhamba. Esinye isibonelo nguDkt. Jack Dryden, isazi somzimba kanye noMongameli wezokuPhatha we-Portland VA. Bonke bayavuma ukuthi ukwengeza izisindo esikhwameni, isibindi noma unyawo kungandisa ingozi yokucindezeleka nokulimala. Akekho kubo ophakamisa izicathulo ezinzima ezinzima. Kunezindlela ezingcono zokuzwakala umzimba wakho futhi ushise amakholori amaningi ngokuhamba.
Abantu abancoma izinsimbi nezicathulo ezinzima yibo abazama ukuzithengisa, hhayi ochwepheshe abafuna impilo yakho nempilo yakho.
Indlela Yokushisa AmaKhalori Angaphezulu Ngenkathi Ukuhamba
Ukwengeza isisindo kuzokuvumela ukuba ushise amakholori amaningi ngeyhilomitha ngayinye , kepha kuphela ama-calories angu- 5 kuya ku-8 ngaphezulu kweyhilomitha ngayinye.
Qhathanisa lokho ukuze uhambe amakhilomitha amayela-umuntu-100 wamakhilogremu uvutha amakholori angu-15 engxenyeni engamakhilomitha ngezinga elilula ngenkathi umuntu we-200-pound eshisa amakholori angu-30. Lokho kuthatha imizuzu eminye nje emihlanu nje, futhi awukwandisi ingozi yokulimala.
Ukusebenza komzimba okuphezulu nokuhamba
Izisindo zesandla, izinsimbi zesandla, nezinhlelo ezihlukahlukene ze-pulley, amadivaysi aguquguqukayo, njll.
konke ngokwabo njengokunika umzimba wokuzivocavoca phezulu lapho uhamba. Noma kunjalo, bakuqeqesha ukuthi usebenzise ukunyakaza kwengalo okungavamile nokungasebenzi kahle ngenkathi uhamba. Funda esikhundleni sokubamba ingalo efanele , okuzokwenza kube nomzimba ophezulu we-toning futhi kukusize ukuthi uhambe ngokushesha futhi kulula futhi ukhulule amahlombe akho nentamo. Ukuguqula ingalo engokwemvelo, engaphelele kuyakusiza nokugcina ukuhamba okuhle kokuhamba.
Bese uthatha amaminithi amahlanu ekupheleni kokuhamba kwakho ngezinye izibhamu noma intambo yokumelana nomsebenzi wokugqoka ophezulu . Leyo mizuzu emihlanu yokuzivocavoca enefomu elihle nesilinganiso esifanele isisindo senza okungaphezulu kakhulu ukuzwakala umzimba wakho ophezulu.
Uma ujwayele ukuhamba uphethe ibhodlela lamanzi esandleni sakho, cabanga ukuwuthwala emgqeni noma esikhwameni esikhundleni sokucindezela ingalo kanye nehlombe ngaphandle kokulinganisa uhlangothi ngalunye.
Hamba ngokushesha noma Hamba isikhathi eside
Uma unesikhathi esilinganiselwe lapho uhamba khona, khona-ke ungashisa ama-khalori amaningi kanye nemisipha eminingi ngokufunda ukuhamba ngokushesha noma ku- racewalk . Ukuncintisana kudla ngamaphesenti angama-30 amakhilogremu angaphezu kwamamayela ngaphezu kokuhamba "okuvamile" noma ukugijima ngoba kusetshenziselwa futhi kunamaqembu amaningi ama-muscle.
Amapolisi Ahambayo Ithoni Eliphezulu Elikhulu Futhi Lishisa Amakholori Angaphezulu
Izigxobo zokuhamba zithinta umzimba ophezulu futhi zishise ama-khalori angaphezu kweyhilomitha ngaphezu kokuhamba okuvamile.
Izigxobo zokuhamba yiyona ndlela evikelekile kakhulu kunokusebenzisa izisindo. Okuphambene ngqo nezinsimbi zezinyosi nezicathulo ezisindayo-izigxobo zokuhamba ziyanciphisa ukuqina emagqabeni akho, amadolo nezinkalo. Lapho zisetshenziswe kahle zinganciphisa ukucindezeleka kwentamo nehlombe.
Ukuhamba Izisindo
Uma unamathele emcimbini wokusebenzisa izisindo zokuhamba, ukhetho lwakho lokuqala kufanele lube yindwangu eboshiwe noma ibhande lesikhumba elihambisa isisindo ngokwemvelo esikhungweni sakho sobuningi. Uma ufuna ngempela ukusebenzisa izisindo zamagqabha noma isisindo sokubamba, khetha okulula kakhulu ukunciphisa ingozi yokulimala.
Izikebhe ezinzima noma izicathulo ezinamandla
Izinkampani eziningana zifaka izicathulo ezinzima, izicathulo ezilinganiselwe , noma izicathulo ezikhethekile eziklanyelwe izinhlabathi ezinkulu.
Ekuxoxiseni lezi zicathulo nezihlobo ze-kinesiotherapists, abahlinzeka ngemithi, izidakamizwa zemithi yezemidlalo kanye nabanye ochwepheshe abathembekile, ngamunye uthe umqondo omubi futhi cishe uzoholela ekulimaleni. Ungalimazi, kungakhathaliseki ukuthi ulingisa kanjani ukuthengisa. Sebenzisa enye yalezi zindlela ukuze ushise amakholori amaningi futhi ubeke ithoni umzimba wakho.
> Imithombo:
> Ainsworth BE, Haskell WL, uHerrmann SD, et al. 2011 Compendium of Physical Activities. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (8): 1575-1581. i-doi: 10.1249 / mss.0b013e31821ece12
> Ama-KD, Smith JD. Imiphumela yezimoto zokulayisha kanye nezicathulo ezikhatsini eziphansi kakhulu ze-kinetics ne-kinematics ngesikhathi sokuhamba ngokuhamba komhlaba. I-Gait Posture. 2015 oct; 50: 207-211. doi: 10.1016 / j.gaitpost.2016.09.012.
> Sugiyama K, Kawamura M, Tomita H, Katamoto S. Ukwenyuka kwe-oksijeni, izinga lokushaya kwenhliziyo, ukuzikhandla okubonakalayo, kanye ne-electromyogram edidiyelwe yemikhawulo engezansi nangaphezulu phakathi kwezinga kanye no-Nordic ukuhamba ngesiteji. I-Journal ye-Anthropology Engokwemvelo . 2013; 32 (1): 2. i-doi: 10.1186 / 1880-6805-32-2.