Ukushaya kwenhliziyo okuphezulu ngenkathi kugijima?
Zama lezi zindlela ezi-4 ezisebenzayo zokulawula ukushaya kwenhliziyo yakho
Ukufudumala kahle ngaphambi kokugijima
Ukufudumala kuyingxenye ebalulekile yokusebenza
Akugcini nje ngokulimala kwezemidlalo
Kuyasiza nokubusheleleka ushintsho kusuka esimweni sokuphumula esimweni esishukumisayo.
Ukufudumala okuhle kufaka phakathi izivivinyo zokwelula kanye nomthelela ophansi
Njenge-freehand runhand tymnastics nokugijima
Lokhu kuzovuka kancane izicubu futhi kuthuthukise ukujikeleza kwegazi emzimbeni
Gwema ukwanda okungajwayelekile kwesilinganiso senhliziyo esibangelwa ukwanda okungazelelwe komthwalo we-Cardiopulmonary.
Indlela nekhono
Ukulawula isigqi sokugijima, ikakhulukazi imvamisa, kuyisihluthulelo sokulawula ukushaya kwenhliziyo. Nawa amanye amathiphu asebenzayo
Khulisa imvamisa ye-stride: uzama ukukhulisa imvamisa ye-stride eziteshini eziyi-160-180 ngomzuzu unganciphisa umthelela wesinyathelo ngasinye futhi unciphise izinga lokushaya kwenhliziyo
Ubude be-Sturen Stride: Ngokulawula ubude beminyaka, gwema ukushaqeka komzimba okubangelwa ubude obukhulu obukhulu, ngaleyo ndlela kunciphisa izinga lokushaya kwenhliziyo.
Khulisa imvamisa ye-stride: uzama ukukhulisa imvamisa ye-stride eziteshini eziyi-160-180 ngomzuzu unganciphisa umthelela wesinyathelo ngasinye futhi unciphise izinga lokushaya kwenhliziyo
Khumbula, inhloso yokugijima kufanele ibe nempilo
Hhayi ijubane
Ngokufaka ama-run akho
Singagcina ukushaya izinhliziyo zethu kuqinile ngasikhathi sinye
Ukujabulela ukusebenza
Ukulawula isigqi sokuphefumula
Ukuphefumula kuyindlela ebalulekile yokulawula izinga lenhliziyo.
Izindlela zokuphefumula okufanele zingasisiza ukulawula kangcono ukushaya kwenhliziyo yethu
Ukuphefumula kwesisu: Ukuphefumula okujulile kutholakala ngokwandisa futhi kufakwe inkontileka esiswini, kunokuba uncike esifubeni kuphela
Isigqi Esiphefumulayo: Zama isigqi 'sezinyathelo ezimbili, umoya owodwa, izinyathelo ezimbili, ukuphefumula okukodwa "ukugcina umoya noma uzinzile.
Ukuphefumula okufanele akunakuthuthukisa kuphela ukusetshenziswa kwe-oksijini, kepha futhi kulawule ngempumelelo izinga lokushaya kwenhliziyo, okwenza ukugijima kwethu kube lula.
Sebenzisa ukuqeqeshwa kwesikhashana
Ukuqeqeshwa kwesikhashana kuyindlela ephumelelayo yokulawulwa kwesilinganiso senhliziyo ethuthukisa ukusebenza kwe-OrtiorSpiratep ngokushintshana okuphezulu nokuzivocavoca okuphezulu okuphezulu:
Ukuzivocavoca okuphezulu okuphezulu: Ukugijima okusheshayo kwemizuzwana engama-30 kuya ku-1 imizuzu ku-80-90% yesilinganiso senhliziyo yakho ephezulu.
Ukuzivocavoca okuphansi okuphansi
Enqubweni yokulawula ukugijima kwenhliziyo, ukubheka ukushaya kwenhliziyo kwesifuba ithuluzi elibalulekile elisizayo.
Isebenza kanjani: I-Heart Rate Band ibala ukushaya kwenhliziyo ngokuzwa amasiginali kagesi abuthakathaka akhiqizwa yinhliziyo nge-electrodes esifubeni.
Lokhu kulinganiswa kubhekwa njenge kunembe kakhulu ngoba kukhombisa ngqo umsebenzi wenhliziyo.
Isetshenziswa kanjani:
Ngaphambi kokugqoka ibhendi yokushaya kwenhliziyo, kunconywa ukuthi kufakwe i-electrode ngenani elincane lamanzi, elingathuthukisa ukuthuthuka kukagesi futhi liqinisekise ukuhanjiswa okunembile kwesiginali
I-Heart Rate Band kufanele igqoke ngqo ngaphansi kwe-sternum, ukuqiniseka ukuthi kuxhumana eduze nesikhumba. Kuphezulu kakhulu noma kuphansi kakhulu isikhundla kungaholela ekulinganisweni okungalungile
Enqubweni yokuzivocavoca, ukubonwa kwesikhathi sangempela kwezinguquko zedatha yenhliziyo, ukulungiswa okufika ngesikhathi kokuqina kokuzivocavoca
Ngokusebenzisa izintambo zesifuba sesifuba senhliziyo, singabheka ngokunembile ukuguqulwa kwenhliziyo, ngokulawula kahle ukushaya kwenhliziyo ngesikhathi sokugijima, ukuthuthukisa ukuphepha kanye nokusebenza kahle kokuzivocavoca.
Isikhathi sePosi: Nov-05-2024
