Okuqukethwe
- Umzimba webhayisikili! Ungakushova kanjani kahle ukunciphisa umzimba emasontweni amabili?
- Umbuzo wokuqala: ingabe ibhayisikili lokuzivocavoca lizokusiza wehlise isisindo?
- Umbuzo wesibili uthi: ngeke yini ngipompe “imilenze yomsubathi” wami ngokushaya ngamandla?
- Umbuzo wesithathu: Yini okufanele ngiyenze uma ngifuna ukunciphisa umzimba ngebhayisikili lokuzivocavoca?
- Umbuzo wesine: Yimaphi amaphutha alindele labo abathathe ukwehlisa isisindo sebhayisikili lokuzivocavoca?
- Umbuzo wesihlanu: Ingabe ukuqeqesha ibhayisikili kungathatha indawo yawo wonke umdlalo?
- Umbuzo wesithupha: Amabhayisikili wokuzivocavoca ahluke kakhulu! Yikuphi okuhle kakhulu ukunciphisa umzimba?
- Uhlelo lokuqeqeshwa kwamasonto amabili kusuka kuNastya naseStas
Umzimba webhayisikili! Ungakushova kanjani kahle ukunciphisa umzimba emasontweni amabili?
Ibhayisikili lokuzivocavoca liyingxenye yezemidlalo ezintweni eziningi zangaphakathi zasekhaya. Siphendulwe isithiyo esihluphayo endleleni eya esiqandisini noma isiphanyeko sezingubo, kungaba isikhumbuzi esibonakala kakhulu semizamo yokwehlisa isisindo. Noma ingaphenduka umlingani onamandla. Into esemqoka ukukwazi ukuyiphatha kahle! Ochwepheshe bezemidlalo, abaqeqeshi be-network ye-World Class yokuzivocavoca umzimba u-Anastasia Pakhomova noStanislav Skonechny batshele i-Healthy Food Near Me mayelana nokuthi ungaligibela kanjani ibhayisikili elimile liye emaphusheni akho.
48 427 20August 11 2020
Umbuzo wokuqala: ingabe ibhayisikili lokuzivocavoca lizokusiza wehlise isisindo?
umqeqeshi wenethiwekhi yamaqembu wokuzivocavoca iWorld Class
Ukuzivocavoca ngebhayisikili elimile kungukuzivocavoca umzimba, okungukuthi, ukuzivocavoca okuhloswe kohlelo lwezinhliziyo. Uma usebenzisa umthwalo onjalo kahle, ubheka imvamisa ethile nokuqina, futhi ubhekisisa ngokucophelela ukudla kwakho, impendulo ayinakuphikwa - yebo, ibhayisikili lokuzivocavoca lizokusiza wehlise isisindo. Vele, labo abanciphisa isisindo bathola imiphumela emihle ngokuhlanganisa i-cardio nezinye izinhlobo zokuzivocavoca umzimba, kepha uma ukhetha phakathi kokuzivocavoca ngebhayisikili elimile nokulala kusofa, isimulator ilusizo impela!
Umbuzo wesibili uthi: ngeke yini ngipompe “imilenze yomsubathi” wami ngokushaya ngamandla?
Le yinganekwane ejwayelekile, ngandlela thile egxilile emqondweni odumile. Akunakwenzeka ukuthuthukisa imisipha ye-hypertrophied volumetric yemilenze kanye nezinqe ngosizo lwebhayisikili lokuzivocavoca kuphela. Ngaphandle kwalokho, abakhi bomzimba banganyathela, bakhohlwe ngama-squats asindayo nokubulawa kwabantu.
Ungakwazi “ukumpompa imimese yakho” uma ukusebenzisa kwakho kungahambisani nokudla okufanele komzimba. Uma kunokuningi kokudla okunamafutha kanye nama-carbohydrate alula kwimenyu yakho, amavolumu azokhuphuka hhayi ngaphansi kwesinqe kuphela, futhi ngeke kube yi-simulator okufanele isolwe, kepha ukungabi nokuzithiba.
Umbuzo wesithathu: Yini okufanele ngiyenze uma ngifuna ukunciphisa umzimba ngebhayisikili lokuzivocavoca?
qeqesha ngemodi ezinzile okungenani kathathu ngesonto;
Ukuthola uhlu lwadlalwayo ngomculo oshukumisayo, owakhayo kubaluleke kakhulu kunokuba kuzwakala!
hlala ebhayisikili lokuzivocavoca ekuseni esiswini esingenalutho noma ngemuva kokuqeqeshwa kwamandla (izitolo ze-glycogen emzimbeni ngalezi zikhathi zincane futhi inqubo yokushisa amafutha iqala ngokushesha);
iphedali imizuzu engaphezu kwengu-20;
qapha ukushaya kwenhliziyo, ukuyigcina ezingeni lama-65% -75% wezinga eliphezulu lokushaya kwenhliziyo. Ukubalwa kwendawo okuqondiswe kuyo isilinganiso senhliziyo kwenziwa ngokwendlela ye-Karvonen, kulula kakhulu ukusebenzisa ama-calculator amaningi aku-inthanethi (ukubala inani olifisayo, uzodinga amanani amabili - iminyaka yomsubathi kanye nesilinganiso senhliziyo ku ukuphumula);
landela ukudla okunempilo;
bhala amanothi ngobuningi nobude besikhathi sezikhathi.
Umbuzo wesine: Yimaphi amaphutha alindele labo abathathe ukwehlisa isisindo sebhayisikili lokuzivocavoca?
umqeqeshi wenethiwekhi yamaqembu wokuzivocavoca iWorld Class
Lawa maphutha aphikisana ngqo nezincomo. Uma weqa ukuzivocavoca, ukuhambisa phansi imizuzu engaphansi kwengu-20 ngasikhathi, ungalawuli ukushaya kwenhliziyo yakho, ukuvumele ukuthi kwehle noma kukudlulele endaweni enikezwe isilinganiso sokushaya kwenhliziyo, udle konke, uzivocavoca ngokuxakeka futhi ukhohlwe ngemiphumela yokuqapha - ngeke yehlisa isisindo futhi uzuze nempilo yakho… Isithukuthezi nokubalwa okubuhlungu kwemizuzu esele kuze kuphele isifundo nakho kuwuhayi oqinile: njengoba usohambeni ngebhayisikili, hamba ucwayize!
Umbuzo wesihlanu: Ingabe ukuqeqesha ibhayisikili kungathatha indawo yawo wonke umdlalo?
Uma usuqhubeka ngokwakho futhi uhamba ngebhayisikili lokuzivocavoca, ungathembela empumelelweni - uzolahla izitolo zamafutha futhi uzuze ukunciphisa ivolumu. Kodwa-ke, ngeke uthole isibalo esikahle, futhi ngoba amafutha azohamba hhayi kuphela kulezo zingxenye zomzimba ezibandakanyeka ekuqeqesheni ukuhamba ngebhayisikili. Noma ngubani okhuluma noma yini, ukukhomba ukulahleka kwesisindo akunakwenzeka, futhi yonke intombazane iyazi izindawo ezinenkinga lapho amanoni enqena ngokweqile ukushiya.
Ngokuya ngokuzivocavoca okuvamile nokwanele ngokwanele ebhayisikilini elimile, ungakwazi ukukhuphuka ngokuphawulekayo, kodwa, ngokwesibonelo, ngeke uthole impumuzo eyindilinga yezinqe futhi ungabhekani ne-triceps "yamaphiko ezingelosi" ecasulayo). "Ukudweba" isithombe esihle ngempela isinyathelo esilandelayo ngemva kokukhipha amafutha amaningi emzimbeni. Ukufeza lo mgomo kuzokusiza ukuhlanganisa ukuqeqeshwa kwe-anaerobic (amandla) endaweni yokuzivocavoca nge-aerobic (isibonelo, ngebhayisikili emile), futhi-ke, ukudla okulinganiselayo okulinganiselayo nokudla okungokwemvelo, okucutshungulwa kancane. Uma nje izinto ezibhakwayo, amaswidi, amasoso, amafutha e-hydrogenated, imikhiqizo ephelile, i-soda, utshwala buhlala kumenyu, ungakwazi ukuqeqesha okungenani usuku lonke - iphupho lomzimba omuhle ngeke ligcwaliseke.
Zilungiselele ukuthi imiphumela nesikhathi sokufeza kwayo kunzima ukukuqagela ngisho nomqeqeshi onolwazi kakhulu: kuzoba lula futhi kusheshe ukuthi umuntu anciphise isisindo somuntu, nokuthi umuntu - athole amafomu ezocansi. Iseluleko esingcono kakhulu ongasinikeza kulesi simo ukuphatha imfanelo hhayi njengenselelo, kepha njengendlela yokuphila.
Umbuzo wesithupha: Amabhayisikili wokuzivocavoca ahluke kakhulu! Yikuphi okuhle kakhulu ukunciphisa umzimba?
Izinhlobo ezivame kakhulu ibhayisikili eliphindaphindwayo kanye nebhayisikili elimile elimi. Athengwa kakhulu ukusetshenziswa kwasekhaya; kukhona imishini enjalo ejimini. Uhlobo ngalunye lunezinzuzo zalo nobubi balo.
Ivumela umgibeli ukuthi ahlale ancike emuva, ngakho-ke ilungele ikakhulukazi abantu abakhuluphele kakhulu, kanye nabantu asebekhulile nalabo abasalulama ekuhlinzweni.
buhle:
- ulungisa emuva
- ikuvumela ukuthi uthathe indawo enethezekile nenethezekile
bawo:
- uthatha umthwalo wamandla aphansi
- kuthatha isikhala esiningi efulethini
Kusondele ngangokunokwenzeka emizwelweni nasekusebenzeni ngebhayisikili "langempela": ngalo ungazi ubuqili bebhayisikili, uthathe noma isiphi isikhundla, kufaka phakathi indawo yokuma (okuthiwa "inqubo yokudansa").
buhle:
- ikuvumela ukuthi usebenzise inani elikhudlwana lamaqembu emisipha (ngokwesibonelo, uma ususa isinqe futhi utsheke phambili, ugcine amagobongo emvelo omgogodla, khona-ke emuva kwethanga nezinqe kuzolayishwa ngentshiseko)
- ukwazi ukunikeza ukuzivocavoca okukhulu kakhulu
- icwecwe
bawo:
- akunconyelwe ukusetshenziswa unomphela kulabo abahlangabezana nobuhlungu beqolo
- inezindleko eziphakeme
Izinhlelo eziningi, “izinsimbi nezimpempe” namagajethi, abakhiqizi abahlomisa ngawo amamodeli wamabhayisikili okuzivocavoca anamuhla, angenza okokusebenza kuthakazelise ngokwengeziwe kumthengi, kodwa empeleni ayinamphumela omncane emphumeleni. Into esemqoka ukuthi i-simulator ikhululekile kuwe, futhi ungafinyelela isilinganiso senhliziyo esidingekayo futhi uziqeqeshe isikhathi esanele ngaphandle kokuhlukumezeka, ingozi nokulimala.
Uhlelo lokuqeqeshwa kwamasonto amabili kusuka kuNastya naseStas
Ochwepheshe bethu bezempilo bamema wonke umuntu ofuna ukuhlola ukuthi kungenzeka yini ukuthi anciphise isisindo esebenzisa ibhayisikili lokuzivocavoca kuphela ukubamba iqhaza esivivinyweni. U-Anastasia Pakhomova noStanislav Skonechny bathembisa: imiphumela yakho incike esisindweni sokuqala, kepha uma ulandela ngokuqinile izincomo, kuzothi emasontweni amabili nje uzobona ukuthi isibalo sakho sishintshile saba ngcono!
Isikhathi sonke sokuhlolwa siyalandela udle njalo (Izikhathi ezi-5 ngosuku), ezingxenyeni ezincane, kuqanjwa imenyu yokudla enenkomba ephansi ye-glycemic nokudla ngesikhathi esifanele sebhayoloji (ekuseni - amaprotheni nama-carbohydrate ayinkimbinkimbi, kwisibili - amaprotheni nokudla okune-fiber eningi). Phuza kakhulu amanzi angenalutho, ekhumbula ukunxephezela ukulahleka koketshezi ngenkathi ehamba ngezinyawo. Ngaphambi kokuzivocavoca ngebhayisikili elimile, ungaphuza isithasiselo sama-amino acidukumisa izinqubo zokuhlehla ezintanjeni zemisipha, futhi ngemuva kokuthi uhlelo "selubuyiselwe emuva", kufanelekile ukuthatha ingxenye yamaprotheni we-whey kungakapheli imizuzu eyi-15 noma udle amaqanda amabili amaqanda (kubilisiwe noma ngesimo se-steam omelet). Ungadla ngokujwayelekile ihora elilodwa nohhafu ngemuva kokuhamba ngebhayisikili khona-ke, kulokhu, isidlo kufanele sifake umkhiqizo wamaprotheni (inyama, inhlanzi, izinhlanzi zasolwandle), umthombo wama-carbohydrate ayinkimbinkimbi (iphalishi lonke lokusanhlamvu) nemifino emisha ( okungekho-isitashi). Hamba!
Kufanele uziqeqeshe ekuseni esiswini esingenalutho isikhathi esinqunywe ngabaqeqeshi, ukugwema amakhefu:
Usuku olu-1 - imizuzu engama-30
Usuku olu-2 - imizuzu engama-33
Usuku olu-3 - imizuzu engama-35
Usuku olu-4 - imizuzu engama-35
Usuku olu-5 - imizuzu engama-37
Usuku olu-6 - imizuzu engama-40
Usuku 7 - ukuphumula
Usuku olu-8 - imizuzu engama-43
Usuku olu-9 - imizuzu engama-45
Usuku olu-10 - imizuzu engama-45
Usuku olu-11 - imizuzu engama-47
Usuku olu-12 - imizuzu engama-50
Usuku olu-13 - imizuzu engama-55
Usuku olu-14 - imizuzu engama-55
Ngabe usuthathe isinqumo sokuzama ukuthi “Ukwehla kwesisindo kubhayisikili lokuzivocavoca”? Yabelana ngempumelelo yakho kumazwana!