ibhayisikili
I-cycling ilungele impilo, kepha ingabe izokwenza amathanga akho ukuba mkhulu?
Kubantu abaningi, ukuchitha amahora ambalwa ngosuku ebhayisekili ukuvivinya umzimba (ukuqeqeshwa) akunangqondo. Kepha wake wazibuza yini ukuthi kunjani ukusebenzisa isigamu sehora ngamabhayisekili nsuku zonke?
Uzongithanda ekubuyiseleni
Akuwona wonke umuntu ongazinika isikhathi nsuku zonke ukugxila kumabhayisikili, ikakhulukazi ngemuva kokuphuma emsebenzini, kuhlale kunomuzwa wokukhathala ngokomzimba nangokwengqondo, ingasaphathwa eyokuhamba ngebhayisikili noma yokuvivinya umzimba. Ungakwenza kanjani? Ukuhamba ngebhayisikili ukuya nokubuya emsebenzini kuyisixazululo esihle, ikakhulukazi uma inkampani ingaphansi kwebanga lokuhamba ngehora ukusuka lapho uhlala khona. Ngokuya ngemininingwane yocwaningo yango-2015, edolobheni lasePortland elinomdlandla kakhulu e-United States, izakhamizi ezingama-60% zigibela ngaphezu kwamahora angu-2.5 ngesonto, iningi lazo lichithwa ukuya nokubuya emsebenzini. Edolobheni elinethrafikhi eningi, amabhayisikili ayashesha kunezimoto, futhi abuye azivocavoca ngenkathi egibele, okuyinzuzo enkulu impela.
Kusukela egcizelela ekubuyiseleni ngebhayisekili, wonke umuntu ugcwele amandla
Phikelela ekugibeleni okulinganiselayo-okungenani isigamu sehora nsuku zonke, kungakusiza ukunciphisa ukukhathala, ukuthuthukisa ukuphendula, inkumbulo, nokwenza ukucabanga kwakho kuzwele kakhulu. Ukuhamba ngebhayisikile kunganciphisa futhi ukukhathazeka nokudangala. Ukuhamba ngebhayisikile kuyindlela yokudambisa ingcindezi. Izikhungo eziningi zocwaningo zikuqinisekisile ngokusebenzisa izivivinyo ukuthi ukuzivocavoca kwenza abantu baphile isikhathi eside. Imizuzu engama-30 yokuzivocavoca izinsuku eziyisithupha ngesonto kungabasiza ukuthi baphile isikhathi eside kunontanga babo abangazivivinyeli lutho.
Akusekho nokukhathazeka ngokudla ngokweqile
Ikakhulukazi kuma-foodies, ngeke kube nomuzwa wecala "ngokudla okwengeziwe" ngemuva kwama-dessert amabili njalo ngosuku ngemuva kokuhamba ngebhayisikili. Ukuzivocavoca umzimba kungasusa imiphumela emibi yokudla ngokweqile ngezinga elithile (yize usazothola isisindo).
Ngokuqondene nomthelela wokuhamba ngebhayisikili emisipheni, amantombazane akhathazeke kakhulu ngomthelela ekubunjweni komzimba. Manje ake sibheke ukuthi kuzoba nomthelela yini.
(1) Isimo sokuqina kwemisipha siphindaphindwa kaningi ngaphansi komthwalo osindayo
Eqinisweni, ukuvivinya umzimba kusebenza kanjani izicubu zomuntu, futhi okusemqoka komphumela ekwakhekeni komzimba inkinga yokuma kwemisipha. Ukuzivocavoca umzimba kungashintsha i-morphology yemisipha, okuyinto eqinisekile, kepha luhlobo luni lokuvivinya umzimba oluzothinta izicubu, futhi lo mphumela uzoba naliphi ithonya ku-morphology yemisipha.
Ukusuka endaweni yokubuka ye-morphological kuphela, kunezinhlobo ezine zezinguquko emithethweni yokwakheka kwento, yinde, imfushane, yande, futhi yaba mncane.
Kwimisipha ngayinye, inesiqalo nesiqalo esimisiwe, esisethanjeni. Imisipha ehlukene inamaphuzu ahlukene okuqala nawokuphetha, ngakho-ke kusukela kulo mbono, ukwelulwa kanye nokufinyezwa kwezicubu akunakwenzeka kumuntu ovuthiwe.
Akukho shintsho ngobude, umehluko kuphela ekuqineni, futhi nokuncipha kwemisipha ngokuvamile akunakwenzeka, ngaphandle kokuthi ukuqina kwemisipha kubangelwa ukungasebenzi isikhathi eside kwemisipha ethile. Okunye ukuthi izicubu ziba mkhulu, empeleni okuwukwanda endaweni yesiphambano se-myofilament. Ngokuvamile, kuyindlela yokusabela eyenzeka ngemuva kokuba umsipha uthwale umthwalo bese uvumelana nomthwalo. Le mpendulo yikhono elandayo lezicubu ukumelana nomthwalo. Ukuqina kwemisipha kungumphumela wokuzivumelanisa nokwandisa imithwalo, ngakho-ke kubantu abanempilo, yize kubonakala sengathi izicubu zinendlela yokuqina, leli fomu lizokwenzeka kuphela uma izimo ezithile zihlangatshezwa.
Ngokuya ngokuqeqeshwa, lesi simo sokuqina kwemisipha siyaphindaphindwa ngaphansi kwemithwalo esindayo eminingi.Umthelela ungakhuphula amandla omzimba okumelana nokumelana okuphezulu futhi wandise ukukhuthazela ekumelaneni kakhulu, kepha ijubane lokunyakaza nalo lizokwanda. Ukumelana kuyanda futhi kwehlisa ijubane.
(2) Umphumela wokuhamba ngebhayisikile ngeke wenze izicubu zikhulu
Kumaphrojekthi amaningi, ijubane lokuhamba libalulekile, ngakho-ke ekuqeqesheni jikelele, indlela yokuqeqesha ethatha isivinini njengoba isisekelo namandla okulinganisa esetshenziswa.Indlela yokuzijwayeza ukunqoba ngokushesha umthwalo omkhulu, inani lokuzivivinya Kancane, ngokuvamile ngaphansi komkhawulo ongaphansi komkhawulo noma umthwalo owedlulele, ukuzivocavoca ukumelana kwenziwa kuphela kanye noma kabili. Lolu hlobo lokuzivocavoca lungakhuphula amandla aqhuma ngokushesha kwezicubu ezinqoba ukumelana, futhi kungakhuphula amandla ngokuphelele wemisipha, kepha izicubu ngeke zikhale.
Uma kuqhathaniswa nesivinini sokusebenza kwemisipha lapho kusebenza, ukumelana okungatheni kwemisipha kunqoba, ijubane lokunyakaza nokujula kokumelana okukhulu, imisipha isebenza kancane.
Okwebhayisekili, akukho umthwalo ongaphandle, ukunyakaza kwemisipha kuhlale kwenziwa ngejubane elithile, okuwukuthi, imvamisa yokuhamba ngezinyawo, izicubu zingagcina imvamisa ethile ngokwayo isho ukuthi umthwalo oseluswini ngumsipha Womthwalo lowo iguquliwe, ijamo lomsipha ngeke lithintwe ngumthwalo oselushintshiwe.
Ukufingqa konke: ukuqeqeshwa kwamandla kungaholela ekuqineni kwemisipha, kepha ukuvuselelwa kwamandla emisipha kumele kube ngumthwalo owandayo. Ngokuqondene nokuhamba ngebhayisekili, ukuhamba ngebhayisikile akuyona indlela yomthwalo owandayo, ngakho-ke ukusebenza kwalo kokuzivocavoca umzimba ngeke kwenze ukuba Muscle lukhulu.
(3) Umphumela womsebenzi wokukhuthazela emisipha
Njengoba sike sasho phambilini, ukuzivocavoca umzimba okunomthwalo ophansi akwenzi imisipha ibe miningi, futhi ukuzivocavoca umzimba kuyisikhathi eside ukuzivocavoca umzimba, ihlukaniswe ngokohlelo lokunikezwa kwamandla komzimba ngesikhathi sokuzivocavoca. . Uma kuphela ngokombono we-morphological, ngeke kube nomthelela emisipheni. Ngokombono womzimba, ukuvivinya umzimba kungakhuphula i-mitochondria kumaseli emisipha, futhi amandla emisipha okusebenza i-aerobicly ahlala isikhathi eside. Ngenkathi ukuhamba ngebhayisikili kungabandakanyi izici zokuqeqeshwa kwamandla, yini eguqula umzimba?
Ngemuva kokuzivocavoca okufanelekile nokufanele, uzothola ukuthi ukwabiwa kwamafutha kuyashintsha empeleni, hhayi ukwakheka komsipha. Ngemuva kokuzivocavoca, amanoni ayadliwa bese ungqimba lwamafutha lube buthambile. Isilinganiso esihle samafutha sizokwenza umzimba ube mude. Ukufeza inhloso yokwakha umzimba, yiqiniso, ngomzimba omncane kakhulu, usadinga ukuqeqeshwa okunamandla ukufeza inhloso yokuqubula izicubu zomzimba, kepha lolu hlobo lokuqeqeshwa kwamandla kumele luqondiswe futhi lufanele, kusetshenziswa indlela efanele yokufeza inhloso.
(4) Ukusetshenziswa kwamafutha okushesha kakhulu
Ukukubeka kalula, ukuzivocavoca ngenhloso yokudla amafutha kumele nakanjani ukhethe amanoni njengokuhlinzekwa kwamandla. Ngezimpawu zamafutha, ukusebenza kwamafutha kuhamba kancane futhi ukusetshenziswa kwe-oxygen kuphezulu, nakho okunquma umsebenzi wokuzivocavoca we-aerobic. Le yindlela engcono yokudla amafutha.
Kuyini ukuzivocavoca kwe-aerobic, ukuqina kwawo kungukuqina okuncane, ukuzivocavoca okuhlala isikhathi eside, kunemidlalo eminingi ehlangabezana nalolu hlobo, njengoku: ukugijima ibanga elide, ukuhamba ibanga elide, ukuhamba ngezinyawo ibanga elide, ukushushuluza, njll., Njengoba inqobo nje uma iqhubeka nokuzivocavoca umzimba isikhathi eside ngukuzivocavoca umzimba yi-aerobic.
Ngokuvamile, uma ubheka kuphela umphumela we ekubuyiseleni emzimbeni, ngokungangabazeki akunasidingo sokukhathazeka ngemisipha iba mkhulu. Umphumela wokuhamba ngebhasikidi ukunciphisa amafutha muhle impela. Hhayi nje ukugibela isivivinyo somthwalo omude wesikhathi eside, kepha futhi nokuqina kwebhayisikile kuhle, futhi kulula ukulawula ukuqina. Kodwa-ke, inkinga nge-cycling ukuthi imvamisa kakhulu ukuvivinya imisipha, futhi ayinakho ukwenza ngcono ukuxhumana phakathi kwemisipha.
I-Hotebike bike fat, enhle ekubuyiseleni.
