Ukuqeqeshwa kwibhayisikili esityebileyo akuchaphazeli nje kuphela inkqubo ye-cardiovascular system, kodwa iyanceda nokunciphisa umzimba. Ngoqeqesho oluqhelekileyo, awukwazi kuphela ukulahla iikhilogram ezingadingekile, kodwa uphinde uphucule umthwalo womzimba. Into ephambili kukuba ukhethe inkqubo efanelekileyo kwaye uziqwalasele imithetho ekhoyo.
Indlela yokulahlekelwa isisindo kwibhayisiki yokuzivocavoca?
Qalisa uqeqesho ngokufudumala, okuya kulungiselela umzimba. Ngenxa yale njongo, ukuhlala, ukuthambekela okuhlukahlukeneyo kunye nama-mahas zifanelekileyo. Kwanele ukuchitha imizuzu eyi-10 ngokufudumala, okuya kuvuselela umzimba. Qinisekisa ukuba wenze ukusetyenziswa okulula. Kubalulekile ngethuba lokuqeqesha ukungathathi ixesha elide, kuba ukuphumelela kwesi sifundo kunciphise kakhulu. Ukuze ufumane umphumo, ubunzima kufuneka buguquke ngokukhawuleza.
Iinkqubo zoqeqesho eziphumelelayo kwibhayisikili ukwenzela ukuba zincinci:
- Kubaqalayo. I-pedestal pedal kufuneka ibe ngama-3-4 amaxesha ngeliveki, ngelixa umsebenzi kufuneka uhlale kwi-20-30 imizuzu. ukufezekisa ubunzima obufunekayo, zama ukwenza ama-50 ajikelezayo kweemitha zokuhamba ngeminithi.
- Umyinge wezinga lomthwalo. Kule meko, uqeqesho kufuneka lwenzeke ngamaxesha ama-3-5 ngeveki, kwaye idlule ubuncinane imizuzu engama-20 kunye neyona mizuzu engama-45. Ngokuphathelele ubunzima, ngomzuzu kubalulekile ukwenza ujikelezo lwama-pedals angu-60.
- Inkqubo yokuqeqeshwa kwexesha lokuhamba kwibhayisikili ehleliweyo. Olu khetho lubhekwa njengolusebenzayo kakhulu ekulahlekeni kwesisindo. Ixesha lokuqeqeshwa libandakanya ukutshintsha i-tempo ekhawulezileyo. Kucetyiswa ukuba ujike ngokukhawuleza iipedals malunga nemizuzwana engama-30-60, kwaye emva koko uhamba ngokukhawuleza - imizuzu emi-1-2.
Ekupheleni komsebenzi, kuyacetyiswa ukuba welula ukukhupha ukuxhatshazwa kwiimisipha. Enye imfihlelo-Kunconywa ukuba usebenze ngokunye, ukuhlala kunye nokuma. Unokuzama umthwalo wokuxhatshazwa. Khumbula ukuba ukunciphisa umzimba kubalulekile ukuqapha ukutya.