Uhlelo lokuqeqeshwa kokuhamba kwesisindo
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-Delile
- Isonto 1
- Isonto 2
- Isonto 3
- Isonto 4
- Unganciphisa kanjani isisindo ngokushesha
- Izinzuzo zokuhamba ngezinyawo ukunciphisa umzimba
Ukuziqeqesha ngezinyawo ukunciphisa umzimba kusiza ukushisa amanoni futhi kwehle phakathi kuka-1 no-1.5 kg ngesonto, njengoba kushintsha phakathi kokuhamba kancane nokushesha, kusiza umzimba ukuthi usebenzise amakhalori amaningi. Kodwa-ke, kubalulekile ukulandela uhlelo ngendlela efanele ukuze usebenze usebenze futhi ulethe imiphumela emihle kakhulu.
Ngaphambi nangemva kokuqeqeshwa, kubalulekile ukwelula umzimba wakho, ikakhulukazi imilenze yakho cishe imizuzu emihlanu kuya kwengu-10, ukulungiselela nokufudumeza umzimba wakho lapho uhamba. Ngaphezu kwalokho, ngesikhathi sokuqeqeshwa kufanele uphuze okungenani uhhafu welitha lamanzi ngehora ukuze ushintshe inani leziphuzo namaminerali alahleka ngomjuluko.
Bheka amatafula angezansi ukuze uthole ukuqondiswa ngokuhamba nokwehlisa isisindo, ukuqinisa imisipha yakho nokuvikela ukulimala.
Isonto 1
| UMsombuluko | 20 iminithi ukuhamba kancane + 15 min ukuhamba ngokulingene + 15 min ukuhamba kancane |
| NgoLwesibili | 10 min ukuhamba kancane + 25 min ushintshana phakathi kweminithi eli-1 lokuhamba ngokulingene no-4 min ukuhamba okusheshayo + 5 min ukuhamba kancane |
| NgoLwesithathu | PHUMULA |
| ULwesine | 20 min ukuhamba kancane + 15 min ukuhamba ngokulingene + 15 min ukuhamba kancane |
| ULwesihlanu | 10 min ukuhamba kancane + 20 min ukuhamba ngokulingene + 20 min ukuhamba ngokushesha |
| NgoMgqibelo | Iminithi eli-5 ukuhamba okuhamba kancane + 5 iminithi ukuhamba ngokulingene + 25 min ukuhamba ngezinyawo + 5 min ukuhamba kancane |
| NgeSonto | PHUMULA |
Isonto 2
| UMsombuluko | Iminithi eli-10 lokuhamba ngokulingene + 25 min ukuhamba ngokushesha + 10 min ukuhamba ngokulingene + 5 min ukuhamba kancane |
| NgoLwesibili | Iminithi eli-5 lokuhamba ngokulingene + 35 min ushintshana phakathi kwemizuzu emi-3 uhamba ngesivinini nemizuzu emi-2 uhamba ngokulingene + 5 min ukuhamba kancane |
| NgoLwesithathu | PHUMULA |
| ULwesine | Iminithi eli-10 lokuhamba ngokulingene + 30 min ukuhamba ngokushesha + 10 min ukuhamba ngokulingene + 5 min ukuhamba kancane |
| ULwesihlanu | Iminithi eli-5 lokuhamba ngokulingene + 35 min ushintshana phakathi kwemizuzu emi-3 uhamba ngesivinini nemizuzu emi-2 uhamba ngokulingene + 5 min ukuhamba kancane |
| NgoMgqibelo | 10 min ukuhamba ngokulingene + 25 min brisk walk + 15 min walk average + 5 min walk slow |
| NgeSonto | PHUMULA |
Isonto 3
| UMsombuluko | 10 min ukuhamba kancane + 15 min ukuhamba ngokushesha + 10 min ukuhamba ngokulingene + 15 min walk fast + 5 min walk slow |
| NgoLwesibili | Imizuzu engama-40 ishintshana phakathi kwamaminithi ama-2 nengama-30 wokuhamba ngesivinini nemizuzu emi-2 nengama-30 wokuhamba okulingene + iminithi eli-10 lokuhamba ngokulinganisela |
| NgoLwesithathu | PHUMULA |
| ULwesine | Iminithi eli-10 lokuhamba ngokulingene + iminithi eli-15 lokuhamba ushesha + iminithi eli-10 lokuhamba ngokulingene + 5 iminithi ukuhamba ngamandla + 5 iminithi ukuhamba kancane |
| ULwesihlanu | 20 min ukuhamba ngokulingene + 20 min brisk walk + 20 min walk slow |
| NgoMgqibelo | Imizuzu engama-50 ishintshana phakathi kwamaminithi ama-2 wokuhamba ngokulingene kanye nemizuzu emi-3 yokuhamba ngokushesha + 5 iminithi yokuhamba kancane |
| NgeSonto | PHUMULA |
Isonto 4
| UMsombuluko | Imizuzu engama-25 ukuhamba ngokulingene + 35 min ukuhamba ngokushesha + 5 min ukuhamba kancane |
| NgoLwesibili | Imizuzu engama-50 ishintshana phakathi kwamaminithi ama-2 wokuhamba ngokulingene kanye no-3 min wokuhamba ngesivinini + 10 min wokuhamba ngokulingene |
| NgoLwesithathu | PHUMULA |
| ULwesine | Imizuzu engama-30 ukuhamba ngokulingene + 20 min ukuhamba ngokushesha + 10 min ukuhamba ngokulingene |
| ULwesihlanu | Imizuzu engama-50 ishintshana phakathi kwemizuzu emibili yokuhamba okulingene kanye nemizuzu emi-3 yokuhamba ngesivinini + 10 min wokuhamba ngokulingene |
| NgoMgqibelo | 40 min ukuhamba ngokulingene + 20 min brisk walk + 10 min walk average |
| NgeSonto | PHUMULA |
Uma phakathi nohambo udinga isiphuzo samandla, zama lesi siphuzo esenziwe ekhaya esilungiselelwe uju nolamula, okuzosiza hhayi kuphela ukubuyisela uketshezi kodwa futhi nokwenza ngcono ukusebenza:
Unganciphisa kanjani isisindo ngokushesha
Ngaphezu kokuhamba ngezinyawo, ukwehlisa isisindo kubalulekile futhi ukwamukela ukudla okunciphisayo, unikeze okuncamelayo kokudla okune-fiber enama-kilojoule amancane, ukugwema ukudla okunoshukela noma amafutha nokunciphisa ukutholakala kwama-carbohydrate. Thola okuningi kokuthi Ungadla kanjani okunempilo ukuze wehlise isisindo.
Ukwazi ukuthi mangaki amakhilogremu okufanele wehliswe kubalulekile ukuze ungadangali, ngakho-ke bona ukuthi isisindo sakho esikahle sikusibali sethu:
Kodwa-ke, kubalulekile ukukhumbula ukuthi le-calculator akuyona ipharamitha engcono kakhulu yokuhlola abasubathi noma asebekhulile ngoba ayihlukanisi isisindo samafutha nesisindo semisipha.
Izinzuzo zokuhamba ngezinyawo ukunciphisa umzimba
Ukuqeqeshwa kokuhamba ngezinyawo, ngaphezu kokukusiza ukunciphisa umzimba nokushisa amafutha, kunezinye izinzuzo ezifana nokuthi:
- Khulisa imisipha;
- Nciphisa ukucindezeleka;
- Lala kangcono;
- Thuthukisa ukusakazwa kwegazi;
- Lawula i-cholesterol nesifo sikashukela.
Lezi zinzuzo zikhulu kakhulu lapho ukuqeqeshwa kulandelwa kahle. Bona ezinye izizathu zokuzivocavoca ku: Izinzuzo zokuvivinya umzimba.
-Yintshisekelo
I-Thoracic Outlet Syndrome: Izimpawu kanye nokwelashwa
