Ukufaneleka kanye nokudla: Indlela Yokunciphisa Isisindo Ngokushesha

Ukudla noma ukungadli?

Usebenzisa ama-calories amaningi kunawashisa - maye, lesi yisizathu esivame kakhulu esenza isisindo sihlale sikhona ngisho nangesikhathi semisebenzi yokuqina komzimba. Izingcezu ezimbalwa zekhekhe lokuzalwa likazakwenu noma ipuleti elihle le-pasta nesosi enokhilimu endaweni yokudlela - cha, akukubi kakhulu, ngisho noma udla ukudla. Into esemqoka ukuthi ungazihleleli amaholide anjalo we-gastronomic njalo, kangcono - akukho okungaphezu kwesisodwa njalo ezinsukwini eziyishumi kuya kweziyishumi nane.

Ukuminza njalo akubonwa futhi awuphuthelwa uhambo lokuya ekilabhini yezemidlalo, kepha isisindo asinciphi? Mhlawumbe yindlela odla ngayo ngezinsuku zekilasi. Kungcono ukungalaleli izeluleko ezinjengokuthi "ungadli amahora ama-3 ngaphambi kwekilasi namahora ama-4 ngemuva". Cabanga, ngisho nangehora lokuqeqeshwa ngale ndlela, ulahla umzimba amahora angu-8 wokuzila ukudla! Lokhu kungase kungasizi nje ukulahlekelwa isisindo, kodwa futhi kuvimbele, kubambezele i-metabolism. Isisu ngeke sithi “ngiyabonga” nakuwe.

Ngezinhlobo ezahlukene zokuqina kanye nezemidlalo, ukudla okuhlukile kufanelekile. Kodwa uma umgomo wakho uwukunciphisa umzimba, amahora angu-1-1,5 ngaphambi kwekilasi kungcono ukudla ukudla okunemifino (fresh noma ebilisiwe), isangweji elikhanyayo nesinkwa sokusanhlamvu futhi, isibonelo, i-turkey, iyogathi. Ngemuva kwekilasi, ungadla into enjengale emahoreni angu-1,5, into esemqoka ukuthi ungadli kakhulu. Kodwa uma uziqeqesha ekuseni kakhulu, asikho isidingo sokuthi udle ngaphambi kokuzivocavoca.

I-Cardio: isikhathi sibalulekile

Ingabe upompa i-abs nsuku zonke isigamu sehora, kodwa isisu sakho asihambi? Noma ingabe ujuluka kuma-simulator, ulayisha imisipha yamathanga, kanye “nezindlebe zamabhulukwe”, okungukuthi, “amabhulukwe” akhona? Awunakho ukujima kwe-cardio okwanele.

Ukuhamba ngokushesha, ukugijima, ukubhukuda konke kuwukuzivocavoca kwe-cardio. Kuhle kakhulu ukulwa nesisindo esiningi, ukushisa amafutha, futhi ngesikhathi esifanayo kuqinisa inhliziyo. I-Cardio ingasetshenziswa ejimini ku-treadmill, umqeqeshi we-elliptical, umshini wokugwedla, i-stepper; phakathi pool - ukubhukuda; ngisho nasemgwaqeni - ukuhamba ngesivinini esisheshayo. Into esemqoka ukukhumbula: imizuzu yokuqala engama-20-30 yokuzivocavoca okunjalo, umzimba wondla imisipha nge-glucose equkethwe egazini, bese uqala ukusebenzisa amafutha azondwayo njengamafutha. Ngakho-ke, kungcono ukuzijwayeza okungenani ihora. Ungaqala ngemizuzu engama-35-40 futhi welule ukujima ngakunye ngemizuzu emi-3-5.

I-Cardio ayizinaki nhlobo ezinye izinhlobo zokuqina, kodwa izokusiza ukuthi ulahlekelwe isisindo ngokushesha. Kungcono ukushintshanisa ukuzivocavoca: i-cardio - yenhliziyo nokuvumelana, futhi, isibonelo, imishini yamandla yokukhulula imisipha emihle.

Futhi ama-dumbbells akhuluphele

Ngendlela, mayelana nemishini yokuqeqesha amandla kanye nezisindo ngokujwayelekile. Ngokukhetha izinsimbi zomlomo noma lapho ubeka izinga lokumelana emshinini, khumbula ukuthi isisindo esiningi sisiza imisipha ukuba ikhule. Uma ukhathala ngemuva kokuphindaphinda okungu-3-5 kokuzivocavoca, isisindo sikhulu kakhulu kuwe. Akunakwenzeka ukuthi ube yi-Schwarzenegger yesikhathi se-Terminator kusuka emisebenzini enjalo, kodwa ngeke uphinde ukhiphe amafutha. Futhi isisindo somzimba singakhula uma imisipha ikhula: izicubu zemisipha zinesisindo esingaphezu kwezicubu ezinamafutha.

Ukuze ulahlekelwe amakhilogremu, udinga isisindo esincane ongenza ngaso inani eliphakeme lokuphindaphinda umsebenzi isethi ngayinye. Isibonelo, ukuzivocavoca kwe-dumbbell kungasiza ukuqinisa izingalo zakho, isifuba, nomhlane; Ngenxa yalokhu, ama-dumbbells kufanele abe nesisindo esingu-1,5 - 3 kilogram.

Uzikala kanjani?

Mhlawumbe akusona isisindo sakho esingasuki, kodwa ingabe kukhona okungalungile ngezisindo zakho? Noma uzisebenzisa kanjani?

Lapha Imithetho yokukala:

• Ngena esikalini ngesikhathi esifanayo, okungcono kakhulu - ekuseni, esiswini esingenalutho, ngemva kokusebenzisa indlu yangasese.

• Kala ngezingubo ezifanayo noma (ngokufanelekile) nqunu.

• Sebenzisa izikali ezifanayo - izikali ezihlukene, ikakhulukazi lezo ezinganembile kakhulu, zingabonisa imiphumela ehluke kakhulu.

• Beka izikali endaweni elinganayo, ebushelelezi: kukhaphethi, umbhoxo, i-parquet endala engalingani, bangaqamba amanga.