kusebenza kanjani ukubhukuda kokwehlisa isisindo?

Ukubhukuda echibini, olwandle noma emanzini avulekile - akuyona nje kuphela indlela yokusebenzisa isikhathi, kodwa futhi nendlela eqinisekile yesibalo esihle. Ukuzivocavoca umzimba emanzini kwehlukile kunokwenziwa emhlabeni, ngoba umzimba wakho usesimweni sokungabi nesisindo. Kuphumelela kangakanani ukubhukuda kokwehlisa isisindo noma kungcono ukukhetha enye indlela yokuthola ukuma?

Sincoma futhi ukuthi sifunde izindatshana ezilandelayo:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • I-Crossfit: yini, izinzuzo nokulimala, ukuqeqeshwa kwesifunda
  • Ukuzivocavoca okungcono kakhulu okungama-50 kwemilenze emincane
  • Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
  • Ukuzivocavoca ngomdanso wokwehlisa isisindo: imininingwane nezinkomba

Ubuhle nobubi bokubhukuda ukuze unciphise isisindo

buhle:

  1. Lapho ukubhukuda kushiswa kuma-calories aphindwe ka-1.5 kunalapho kusebenza.
  2. Emanzini akukho umthwalo emajoyinini, ngakho kunciphisa ingozi yokulimala.
  3. Isetshenziswe ngokuphelele yonke imisipha yomzimba: amahlombe, izingalo, i-abs, emuva, izinqa, imilenze.
  4. Ukubhukuda kungajatshulelwa nsuku zonke ngaphandle kokulimaza impilo yakho. Isibonelo, ukuqeqeshwa kwesisindo ukwenza izikhathi ezingaphezu kuka-3-4 ngesonto akunconywa, futhi ungakwazi ukubhukuda njalo.
  5. Lapho ukubhukuda aktiviziruyutsya kwegazi, umzimba washesha.
  6. Ukubhukuda kuyasiza kakhulu emgogodleni nasemuva (noma kunjalo, qiniseka ukulandela inqubo efanele).
  7. Ukuzivocavoca emanzini kusiza ukwenza isikhumba sakho sinwebe futhi sigcine ukuma kwaso. Iqiniso eliqinisekisiwe lokuthi ukubhukuda njalo kusiza ekulondolozeni ubusha.
  8. Kwabaningi kumnandi kakhulu kunokuziqeqesha ejimini.

UKUDLA OKUFANELEKILE: ungaqala kuphi

bawo:

  1. Ukubhukuda kwandisa kakhulu ukudla. Uma ungawalawuli amandla, kungenzeka ukuthi uthole okuningi kunalokho okuchithe emanzini.
  2. Ukubhukuda kwesisindo kufanele kube namandla ngokwanele. Hhayi nje ukuba semanzini noma ukulala ngomhlane, okungukuthi ukubhukuda. Isitayela esivuthayo samafutha - uKrol.
  3. Ukwenza ukubhukuda kokwehlisa isisindo njalo kaningana ngesonto. Ungalindeli imiphumela ezinsukwini ezimbalwa. Uma ufuna ukunciphisa isisindo futhi wenze indawo yomzimba ngokushesha okukhulu - kungcono uye ejimini.
  4. Indlela yokubhukuda engafanele kunengozi yokuzwa okungathandeki emgogodleni wesibeletho. Abesifazane abaningi bagcina amakhanda abo ngaphezulu kwamanzi, hhayi ukumanzisa ikhanda, ngokwesibonelo, noma ukugeza izimonyo. Lesi sitayela sibeka ingcindezi enkulu emgogodleni futhi singaba buhlungu entanyeni.

Ukuzivocavoca okuphezulu okungama-20 ukuthuthukisa ukuma

Kufanele ngibhukude kangaki ukuze ngehlise isisindo?

Uma ufuna ukususa isisindo esiningi, kufanele ubhukude okungenani izikhathi eziyi-3-4 ngesonto ihora. Kungukuqeqeshwa kwesikhawu okusebenza kahle kakhulu: ukubhukuda okukhulu ngezikhathi zokuphumula ezimfushane. Ngaso sonke isikhathi uma ukwandisa umthwalo, yandisa ukukhuthazela kwakho.

Okufanelekile, ukuhlanganisa ichibi nejimu. Isibonelo, usuku olulodwa - amandla + nokusebenza kwe-cardio nolunye usuku lokubhukuda echibini. Indlela yokuphila yezemidlalo isheshe ikuyise efomini. Uma ungenalo leli nani lesikhathi, bese ubhukuda izikhathi ezingama-3-4 ngesonto. Kulungile ukuma komzimba wakho.

Kuphumelela kangakanani ukubhukuda kokwehlisa isisindo?

Uzokwehla emzimbeni ngokubhukuda, uma wenza:

  • njalo, izikhathi 3-4 ngesonto;
  • ubuncane bemizuzu engama-60;
  • isikhawu esinamandla nesifiselekayo;
  • kuzolandela ukudla.

Ngakho-ke, uzolahlekelwa isisindo ngokubhukuda kuphela lapho usondela kuleli klasi njengokuzivocavoca umzimba, hhayi umdlalo wokuzilibazisa ophumuzayo.

Bona futhi:

  • Umsebenzi weCardio wokushisa umzimba +
  • Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle, imithetho nezici eziyisisekelo

shiya impendulo