Ungawatshisa njani amanqatha asesiswini iiyure ezingama-48

Umxholo

• Indlela yokutshisa amanqatha ngokubaleka
• Uqala njani ukusebenzisa ukutshisa amanqatha
• Ndiza kubona nini iziphumo
• Kuba ukubaleka kuyatshisa amanqatha amaninzi
• Iimpawu ezilumkisayo

Isicwangciso esiliqili sokutshisa amanqatha esisu kwiiyure ezingama-48 kukwenza ixesha elide, ukuzilolonga ngamandla, njengokubaleka, umzekelo.

Eyona nto ibaluleke kakhulu ngumzamo owenziwa ngumntu hayi ixesha lokuqeqesha nje kangangesiqingatha seyure yokubaleka, kabini ngeveki sele ekwazi ukutshisa amanqatha amaninzi aqokelelweyo phantsi kolusu nangaphakathi kwemithambo. Ngoncedo onokuluqeqesha naphi na, kwibala, esitratweni, ezilalini okanye elunxwemeni, ngexesha elililo kuwe kwaye usenakho ukuthatha inxaxheba kukhuphiswano lokubaleka olwenzeka kwizixeko ezikhulu.

Indlela yokutshisa amanqatha ngokubaleka

Imfihlelo yokutshisa amanqatha kukuqeqesha, ukwenza umgudu omkhulu, kuba ukucutha kwezihlunu kuyafuneka, ngendlela enesingqi kunye nokuqhubekayo, njengoko kusenzeka xa kusenziwa ukubaleka, kokukhona kuya kuba lula ukutsha kwamafutha. Kwimarathon, apho kufuneka ibaleke i-42 km, imetabolism inokunyuka ukuya kwi-2 000%, kwaye iqondo lobushushu emzimbeni lingafikelela kuma-40ºC.

Kodwa akufuneki ukuba ubaleke umgama omde ukuze uwatshise onke amanqatha akho. Qalisa kancinci kwaye uqhubeke kancinci.

Uqala njani ukusebenzisa ukutshisa amanqatha

Abo batyebe kakhulu kwaye banamafutha esiswini ukuba bawatshise bangaqala ukubaleka kancinci, kodwa ukuba batyebile kufuneka baqale ngokuhamba kwaye kuphela emva kokuba ugqirha ekhululile banokuthi baqale ukubaleka, kodwa ngokuthe chu ngokuthe ngcembe.

Ungaqala ngokusebenza kweekhilomitha ezili-1, kulandele iimitha ezingama-500 zokuhamba kunye nenye i-1 k yokusebenza. Ukuba uyaphumelela, yenza olu luhlu izihlandlo ezi-3 zilandelelana kwaye uya kuba nakho ukubaleka i-6 km kwaye uhambe i-1.5 km. Kodwa ungakhathazeki ukuba awufumani uqeqesho olupheleleyo ngosuku lokuqala, gxila ekwandiseni ukuzilolonga kwakho veki nganye.

Ukutshiswa kwamafutha kunokufezekiswa kuqeqesho lwe-aerobic onokulwenza ekhaya kwimizuzu nje esi-7. Jonga ukuzilolonga okukhulu apha.

Ndiza kubona nini iziphumo

Abo baziqhelanisa nokubaleka kabini ngeveki banokulahla ubuncinci i-2 kg ngenyanga ngaphandle kokutshintsha indlela abatya ngayo, kodwa ukuphucula la mafutha, kufuneka banciphise iziselo ezinxilisayo kunye nokutya okunamafutha neswekile eninzi. Emva kweenyanga ezi-6 ukuya kwezi-8 zokubaleka, ungaphulukana ne-12 kg ngendlela esempilweni.

Kuba ukubaleka kuyatshisa amanqatha amaninzi

Ukubaleka kukuhle ngokutshisa amanqatha kuba ngexesha lokuzilolonga iiyure ezi-1 umzimba wonyusa imetabolism kakhulu kangangokuba umzimba uya ushushu ngakumbi, ngokungathi umntu unefiva.

Oku kunyuka kwamaqondo obushushu kuqala ngexesha loqeqesho kodwa kunokuhlala kude kube lusuku olulandelayo kwaye kushushu umzimba, kokukhona umzimba uza kutshisa kakhulu. Nangona kunjalo, ukuze kwenzeke oku kufuna umgudu womzimba njengoko kulilize ukunxiba iimpahla ezinzima okanye ukuziqeqesha ngebhantshi xa kusehlotyeni. Oku kuya kuthintela kuphela ukumiselwa kobushushu bomzimba, kususe amanzi ngokungeyomfuneko kwaye kuyingozi empilweni kwaye ngekhe kutshise amanqatha.

Iimpawu ezilumkisayo

Ukubaleka kukuzilolonga ngendlela onokuyenza ngayo esitratweni, ngaphandle kokubhalisela umthambo, oluncedo kubantu abaninzi kodwa ngaphandle kwale nto, ukungahambi nogqirha okanye nomqeqeshi kunokuba yingozi. Ezinye zeempawu ezilumkisayo zezi:

• Ubushushu kunye nokubanda;
• Intloko ebuhlungu;
• Ukuphalaza;
• Ukudinwa okukhulu.

Ezi zimpawu zingabonisa i-hyperthermia, kulapho ubushushu buphakama kakhulu kangangokuba buyingozi kwaye bunokukhokelela ekufeni. Oku kunokwenzeka nangeentsuku ezingatshisiyo kakhulu, kodwa xa ukufuma okusemoyeni kuphezulu kakhulu kwaye kungawuthandi umbilo.