Ndi ndalama zingati zotenthedwa pamene akusambira?

Kwa wina, kusambira ndi njira yopangira masewera, ndipo wina - njira yokhala nayo nthawi yopuma panyanja kapena mtsinje. Inde, mphamvu yogwiritsira ntchito mphamvuzi ndizosiyana kwambiri. Ngati mpikisano wothamanga amawotcha ma calories ambiri, kusambira amateur nthawi zambiri, ndi amene amangoyenda m'madzi pamphepete mwa nyanja - komanso ngakhale pang'ono. Kuchokera m'nkhaniyi, mudzaphunzira kuti kuchuluka kwa makilogalamu kumatentha bwanji.

Kodi ndalama zamagetsi zimadalira chiyani mukasambira?

Mtengo wa makilogalamu pamene mukusambira si wofanana kwa aliyense koma osati mulimonsemo. Pali zifukwa zomwe zimakhudza mphamvu yogwiritsira ntchito mphamvu:

1. Kutentha kwa madzi . M'munsimu, thupi limatentha kwambiri, ndipo ndibwino kusambira kuti ukhale wolemera.
2. Kusambira . Ngati mukusambira ndi chifuwa kapena khosi, mumagwiritsa ntchito mphamvu zambiri kuposa ngati mukuzunzidwa "monga-galu" kapenanso ndi galimoto yotengera.
3. Kulemera kwanu . Kulemera kwake kwa munthu, ndi mphamvu yowonjezera yamoyo yomwe imatha kuyenda. Mwa kuyankhula kwina, munthu wolemera makilogalamu 80 adzawotchedwa, ndi zinthu zina zofanana, zowonjezera kwambiri kuposa munthu wolemera makilogalamu 50.
4. Nthawi . Inde, patali nthawi imene mumasambira, mumayaka kwambiri zowonjezera. Yesetsani kusambira kwa mphindi 20 - izi zidzakuthandizani kugwiritsa ntchito bwino mphamvu.

Chifukwa cha izi zonse, tingathe kunena molimba mtima kuti kutaya kwa makilogalamu panthawi yosambira ndipadera. Komabe, ena amatha kufotokozera, koma ayenera kukumbukira kuti izi ndizoonetsa chizindikiro.

Kodi kusambira kumatentha kangati?

Tidzawerengera chiwerengero chomwe chimawoneka kuti chimawoneka ndi kutentha kwa madzi ndi kulemera kwa anthu pafupifupi makilogalamu 65. Ndi mitundu yosiyanasiyana yosambira padzakhala kuyenda kotere kwa theka la ora:

• Kusunga madzi mosavuta, kusuntha ndi mapazi okha - 130 kcal;
• kusambira pang'onopang'ono ndi kayendedwe kaulere - 190 kcal;
• kusambira kumbuyo kumbuyo - 228 kcal;
• kusambira pang'onopang'ono ndi kukwawa - 260 kcal;
• kusambira kwakukulu pa mafunde - 325 kcal;
• breaststroke, freestyle - 325 kcal;
• butterfly, kukwawa (mwamphamvu) - 358 kcal.

Ngati mumasambira kwa oposa theka la ora, kuthamanga kudzakhala kokwera, ngati kochepa - kotsika. Zomwe zili zosavuta kuziwona, kusambira ndi mafilimu amathandiza kwambiri: sikuti kumangotentha zowonjezera, komanso bwino, kumapanga thupi komanso kulimbikitsa thanzi. Nthawi zonse mumasambira, ndi kosavuta kudziyika nokha.