Kulula kangakanani ukuhlola ngokuzimela ukufaneleka kwakho ukuhamba ngebhayisikili ezintabeni
Okuqukethwe
Kunezinkomba ezimbalwa ezinquma ukuma kwayo kwamanje.
Ukucindezeleka, isifiso sokudla nokudla, ikhwalithi kanye nesikhathi sokulala, ubuhlungu bomzimba yizinkomba ezinhle kakhulu.
Ngokulandela iphrothokholi elula, kulula ukubona ngeso lengqondo ukuma kwayo nokuziphendukela kwemvelo. Kufana nokudla: akwanele ukufaka umzamo wokufeza umgomo wakho, kufanele ulinganise ukuze uqonde ukuthi ukuphi futhi uqaphele indlela esele okudingeka uyihambe ukuze ufinyelele umgomo wakho.
Njalo ngeviki, qaphela izinga lokushaya kwenhliziyo yakho ephumule ngokushesha nje lapho uvuka umzuzu owodwa, okukunikeza inkomba enhle yokuqina komzimba wakho: ukushaya kwenhliziyo okungaphansi kwesilinganiso okumaphakathi kungabhekwa njengophawu oluhle, kuyilapho okuphambene kukhombisa ukululama. kanzima.
Kodwa ekuphishekeleni ukuqeqeshwa kwe-MTB okuphelele, kubalulekile ukwazi isimo sayo kanye nokuvela kwayo. Lokhu kuvumela imizila ukuthi ikhethwe ngokufanele ukuze kujabulise noma ukuthola ubunzima ngolwazi olugcwele lwamaqiniso.
Ku-UtagawaVTT kuyathakazelisa uma kuqhathaniswa ukwazi ukuthi ungayifaka kanjani inkimbinkimbi yenkomba ye-IBP, okuzokuvumela ukuthi wazi ubunkimbinkimbi BEMPELA ngokwesimo sayo.
Futhi kuwukuqaphela impumelelo yokuzijwayeza okuvamile, izikhathi zokuzidlula, nokubuka kancane kancane imiphumela emzimbeni womuntu.
Okokugcina, ikuvumela ukuthi uthole isimo esikhethekile futhi uhlele kangcono amakilasi esikhathi esizayo ngokuhambisana nomgomo okhethiwe.
Indlela yokuhlola ukuma kwayo?
Izikolo zokufaneleka zihlobene ngokuqondile nesilinganiso senhliziyo nesisindo sokufaneleka.
Kufanele wazi ukuthi ukukala kanjani ukushaya kwenhliziyo yakho - ngesiqapha senhliziyo noma ngesandla.
Ukuze ulinganise izinga lokushaya kwenhliziyo yakho mathupha:
- Beka iminwe emibili phansi kwesithupha esihlakaleni, kwesokunxele sethathoni uma kusesandleni sobunxele, kwesokudla sesandla sokudla.
- Khulisa ingcindezi noma nyakazisa kancane iminwe yakho uze uzwe ukushaya kwenhliziyo
- Bala inani lamabhithi ngomzuzu owodwa. Isigqi esivamile kumuntu omdala singamabhithi angama-50 kuye kwayi-100 ngomzuzu.
Nawa amaphrothokholi alula okulinganisa umumo wakho.
Les izivivinyo
Ungathatha lezi zilinganiso masonto onke noma nsuku zonke futhi ulandelele ushintsho kumanani alinganisiwe.
Izinga lokushaya kwenhliziyo ephumula kanye nezinga eliphezulu lokushaya kwenhliziyo
Lezi yizinkomba ezimbili ezilula kakhulu ukubala futhi unikeze umbono osheshayo.
Ukufunda izinga lokushaya kwenhliziyo yakho ephumule futhi ulandelele ukuqhubeka kwakho kuyindlela enhle yokuqonda isimo sakho sokukhathala.
Ukuze uthole izilinganiso ezinokwethenjelwa, kufanele zenziwe ngaphansi kwezimo ezifanayo zokuphumula: isibonelo, njalo lapho uvuka noma ngaphambi kokulala futhi, uma kungenzeka, njalo ngakusasa ngemva kosuku ngaphandle kokuzivocavoca umzimba.
Izinga lokushaya kwenhliziyo eliphansi ngokuvamile liyisimo esihle.
Uma kukhona izinguquko ezinkulu ekushayeni kwenhliziyo yakho, futhi uzizwa ukhathele noma untula ukusebenza, lalela umzimba wakho, wehlise ijubane ukusebenza kwakho.
Ngokwezinga eliphezulu lokushaya kwenhliziyo yakho ngesikhathi sokuzivocavoca (umzamo omkhulu, yebo), uma kuseduze nezinga eliphezulu lokushaya kwenhliziyo yakho, kusho ukuthi usesimweni esihle kakhulu somzimba.
Ngakolunye uhlangothi, uma ukushaya kwenhliziyo yakho kungenakukhuphuka ngesikhathi sokuzivocavoca okukhulu kwe-cardio, kungenxa yokuthi ukhathele futhi udinga ukukwenza kancane kancane.
Bala isilinganiso sakho esiphezulu senhliziyo usebenzisa indlela ye-Astrand
I-FCMa = 226 - iminyaka yakho kwabesifazane
I-FCMa = 220 iminyaka yakho yamadoda.
Isibonelo, uma uneminyaka engu-45 futhi uyindoda, isilinganiso sakho esiphezulu sokushaya kwenhliziyo singaba amabhithi angu-175 ngomzuzu.
I-Ruffier ne-Dixon test protocol
Ukushaya kwenhliziyo kukalwa ngezigaba ezintathu:
ngemuva I-REPO (elele phansi) okungenani imizuzu emi-3, ukushaya kwenhliziyo yesiguli kukalwa ngamabhithi ngomzuzu (P1)
Isihloko sibe sesicelwa ukuthi senze ama-curls emilenze engu-30 ngemizuzwana engu-45 izingalo zakhe zelulelwe phambi kwakhe. Ngemuva kwemizuzwana engu-45 yomzamo, i-pulse (P2) ilinganiswa ngokushesha.
Isihloko silala futhi futhi i-pulse ilinganiswa ncamashi nomzuzu owodwa ngemva kokuphela kwe-flexion (P3);
I-Rufier Index
ukubalwa
Inkomba ye-Rufier = (P1 + P2 + P3) - 200/10
Ukuhunyushwa
- Inkomba <0 = i-très bonne ukuzivumelanisa nomzamo
- 0 <index <5 = ukuzivumelanisa kahle nomzamo
- 5 <индекс <10 = адаптация без усилий
- 10 <index <15 = ukuzivumelanisa nezimo ngaphandle komzamo owengeziwe
- 15 <index = ihambisa ukuzivumelanisa nomzamo
Inkomba ye-Dixon
ukubalwa
Inkomba ye-Dixon = ((P2-70) + 2 (P3-P1)) / 10
Ukuhunyushwa
- Inkomba <0 = enhle kakhulu
- 0 kuya ku-2 = kuhle kakhulu
- 2 kuya ku-4 = kuhle
- 4 kuya ku-6 = medium
- 6 kuya ku-8 = buthaka
- 8 kuya ku-10 = iphansi kakhulu 10 <index = ukungavumelani kahle
Ukubala kwesisindo esifanele: izindlela
Ngokuvamile, ukuma kubuye kuhambisane nesisindo.
Kunamathuluzi amaningana okubala isisindo sakho esifanele. Kodwa-ke, kufanele kuqashelwe ukuthi lezi zindlela ziyizinkomba ezilula futhi zihlala zilinganiselwe.
Inkomba yesisindo somzimba kanye nesisindo esinempilo
I-BMI, noma inkomba yesisindo somzimba, kulula kakhulu ukubala ukuze uthole isisindo esinempilo.
Ezinye izazi zokudla zibheka isisindo esifanele njenge-BMI engama-22.
ukubalwa
BMI = isisindo / (ubude) ²
Ukuhunyushwa
- Ngaphansi kuka-18,5 = ukuncika
- 18,5 kuya ku-25 = Umzimba ojwayelekile
- 25 kuya ku-30 = ukukhuluphala ngokweqile
- 30 kuya ku-35 = ukukhuluphala ngokusesilinganisweni
- 35 kuya ku-40 = ukukhuluphala kakhulu
- Ngaphezu kwama-40 = ukukhuluphala ngokweqile
Ifomula Kreff
Isisindo esifanele = (ubude-100 + ubudala / 10) x 0,9.
Ifomula kaBrock
Isisindo esikahle nge-kg = ubude ngo-cm - 100
amaphutha
Njengoba singabona ngezindlela ezahlukene, ukuma noma isisindo somumo, imiphumela ihlukile yento efanayo.
Ngempela, kunzima kakhulu ukunikeza incazelo ephelele kulokho okuhlala kuncike kakhulu futhi kuthinta into ephilayo enjalo njengomuntu.
Ungakhumbuli ukuthi lezi zindlela zinikeza umbono wokuqala wesimo sefomu, ngoba ayikho kulezi zibalo ezicabangela ukwakheka komzimba othize noma umongo wesihloko (i-sedentary, hypersport ...).
Ifomu: indaba yokuzizwa ngaphezu kwakho konke okunye
Ifomu, okokuqala, indaba yokuthi umuntu uzizwa kanjani. Ingomuntu ngamunye futhi incike ekuboneni kwakhe.
Ngokufanayo, phakathi nokuphila, umqondo wokuma okuhle noma isisindo ungashintsha kakhulu.
Ngakho-ke, ifomu kufanele libe ngendlela yokuthi uzizwe kahle emzimbeni wakho futhi elikuvumela ukuthi wenze izenzo ozikhethayo ukuze uzijabulise noma ufeze izinhloso zakho.
