Okuqukethwe
Unqume ukunciphisa umzimba, kepha angazi ukuthi uzoqala kuphi? Sikunikeza imiyalo yesinyathelo ngesinyathelo ukuthi ungaqala kanjani ukunciphisa isisindo ekhaya (noma ejimini). Le memo ilungele bobabili abesilisa nabesifazane kungakhathalekile ukuthi bangakanani ubudala nenani lamakhilogremu athe xaxa.
Ukuphumelela kwesisindo kuqukethe izinto ezimbili: ukudla okunomsoco nokuzivocavoca umzimba. Ngakho-ke, siphakamisa kuphi ukuqala ukunciphisa umzimba?
Ukudla: imiyalo yesinyathelo ngesinyathelo
ISINYATHELO 1: khumbula umthetho oyinhloko wokwehlisa isisindo
Isinyathelo sokuqala sokuqeda isisindo esiningi ukukhumbula umgomo oyinhloko wokwehlisa isisindo. Ulahlekelwa isisindo lapho udla ukudla okuncane kunalokho umzimba wakho okwaziyo ukukusebenzisa emini. Kulokhu, amandla aqala ukukhishwa enqwabeni yamafutha omzimba. Ngakho-ke inqubo yokwehlisa isisindo yehla ngemikhawulo ekudleni futhi yakhe i- ukusilela kwama-calories.
Ubungeke uzame kangakanani ukuthola iphilisi lomlingo wesisindo esiningi, khumbula ukuthi akukho mingcele yokudla yokwehlisa isisindo engenakwenzeka. Yize kunjalo, kukhona abantu bohlobo lwe-asthenic, olungalulami kungakhathalekile inani lokudla okudliwayo. Kepha uma kungenjalo, kusho ukuthi akukho mingcele yokudla ongeke uyenze.
Akukho nhlanganisela yemilingo yokudla, akukho ukudla okunama-khalori amabi (njenge-grapefruit noma i-broccoli, njengoba abantu abaningi becabanga), awekho amaphilisi ezimangaliso ashisa amanoni. Ukwehlisa isisindo ngokwanele ukudla okuncane kunalokho umzimba okwazi ukukusebenzisa. Nasi isibonelo esihle:
ISINYATHELO 2: nquma isistimu yamandla
Noma yiluphi uhlelo lokudla nokondla ngokuyisisekelo ludala okufanayo ukushoda kwekhalorilapho umzimba wakho uqala ukudla amanoni avela ezinqolobaneni zawo. Ngakho-ke, ngokombono osebenzayo akunandaba ukuthi uyakha kanjani le “mali”. Ungabala ama-calories, ungakhetha ekudleni okuthandwayo, ungadla ngendlela efanele (i-PP), ungavele unciphise ukusetshenziswa kokudla okunama-kilojoule amaningi. Akunandaba ukuthi yikuphi ukudla noma umsoco, ukhetha ukusilela kwekhalori uzokwehlisa isisindo.
Kungani ukunciphisa umzimba sincoma ukuvula ukudla okunempilo:
- Lena indlela ephumelelayo yokulahlekelwa isisindo ngaphandle kokucindezeleka, indlala kanye nokudla okuphansi kwekhalori.
- Kuyindlela elinganiselayo yokudla elungele wonke umuntu.
- Ukondleka okufanele kuzokusiza ukuthi ubuyekeze imikhuba yakho yokudla, ukuze ungatholi isisindo emuva.
- Le ndlela yokudla ihlanganisa imikhiqizo ehlukahlukene, ayikho imingcele eqinile ekudleni, njengokudla.
- Ukudla okunomsoco ukuvimbela izifo eziningi ngokudla kanye nokunye ukukhetha okunekhono kwemikhiqizo.
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu
ISINYATHELO 3: bala ikhalori yakho eqondiwe
Uma unesisindo esikhulu ngokweqile, uzolahlekelwa isisindo ekudleni okufanelekile ngaphandle kokubala amakhalori. Uma unesisindo esincane (esingaphansi kwamakhilogremu ayi-10), ngaphezu kokudla okunempilo, kungadingeka ukuthi ubale ama-calories. Ikakhulukazi uma ulandela yonke imithetho ye-PP, futhi ngokuhamba kwenyanga noma ezimbili ungaboni miphumela, kungcono ukuqala ukubala ama-calories ukuze uqiniseke ukuthi udla ngokusilela.
Noma ukhetha olunye uhlelo lokuphakelwa kwamandla noma ukudla, sisakuncoma ukuthi ubale ikhalori yakho ejwayelekile yansuku zonke ukuze uqonde ukuthi yiziphi izinombolo ongazulazula kuzo. Qiniseka ukuthi uqhathanisa imenyu yakho oyikhethile naleli zinga, ukuthola ukuthi unakho yini ukuchema ngokuthanda kakhulu noma ukushoda kwama-calories.
Noma ikuphi ukudla okudlile okukhethile nokuthi kungaba nomphumela omangalisayo kuwe akuthenjisiwe, akunconywa ukuthi wehlise ukudla kwekhalori nsuku zonke ngaphansi kwama-calories ayi-1200. Iyingozi empilweni futhi inyusa nengozi yokonakala.
Ungakubala kanjani ukudla kwakho kwekhalori
ISINYATHELO 4: nokwandisa indlela odla ngayo
Kumele uqonde ukuthi ngisho nemikhawulo emincane ekudleni kusese nemikhawulo. Futhi cishe ngeke uzizwe ugcwele emini. Ngakho-ke kubalulekile ukwengeza imenyu yakho ukuze ungalambi njalo futhi ungaphuli ukudla.
Khumbula imithetho elula. Qala usuku ngesidlo sasekuseni esinempilo, ungadluli ekudleni, uphuze ama-2 litre amanzi, ungenzi amakhefu amakhulu ekudleni, ungakhohlwa ngama-snacks amancane usuku lonke. Kubaluleke kakhulu ukuthi ungasebenzisi kabi ama-carbohydrate asheshayo abangela umuzwa wendlala ngenxa ye-insulin spike.
Ama-carbohydrate: konke odinga ukukwazi ukunciphisa umzimba
ISINYATHELO 5: yenza ucwaningo lwemikhiqizo
Yiqiniso, akudingekile ukuqeda ngokuphelele "amaswidi futhi ayingozi" ekudleni kwakho ukuze ulahlekelwe isisindo. Ngezinye izikhathi kwanele ukunciphisa inombolo yabo, ukuze uhlangabezane nesilinganiso sami samakholori. Kodwa uma ufuna ukunciphisa umzimba futhi uhlanze ukudla, uzodinga ubuyekeze uhlu lwakho lwemikhiqizo oyintandokazi.
Zama ukushintsha amaswidi ngezithelo, amasemishi ekuseni - oatmeal, iyogathi emnandi - i-kefir. Lapho uya ohlangothini lwesitolo sezingxenye ze-bypass ezinezingozi, uzama ukungahlali emashalofini ngezithelo, imifino, inyama kanye nemikhiqizo yobisi yemvelo. Ngakho-ke ususa izilingo futhi uzokwazi ukuthuthukisa ukudla kwakho hhayi kuphela ngesikhathi sokudla, kodwa esikhathini esizayo.
Ukuzivocavoca: imiyalo yesinyathelo ngesinyathelo
Uma ukunciphisa umzimba kuncike kakhulu emandleni (futhi empeleni wazi ukhulume, ukuthi umphumela wokwehla kwesisindo = 80% okunomsoco, ukuzivocavoca okungu-20%), pho kungani udinga ukuzivocavoca umzimba? Ake sigcizelele ukuthi ukuqeqeshwa kuzokusiza:
- ukushisa ama-calories angaphezulu
- ukusheshisa imetabolism
- ukwenza ithoni nokuqinisa umzimba
- ukugcina isisindo semisipha
- ukwandisa ukukhuthazela nokuqinisa imisipha yenhliziyo
- thuthukisa imizwa futhi ugweme ukunganaki
Kungenzeka ukunciphisa umzimba ngaphandle kokuzivocavoca umzimba, kepha ngokuzijwayeza inqubo izoshesha, futhi nekhwalithi yomzimba izothuthuka. Vele, uma kukhona ukuphikisana noma wena ngempela ungawuthandi umdlalo, ngakho-ke ukudlwengula umzimba wakho awudingi. Kepha uma uzibheka njengomuntu wezemidlalo noma onzima ngokwanele, kulokhu kungcono ukulahla okungabazekayo. Kunokuzivocavoca okuningi nokuzivocavoca kwabaqalayo, lapho kungadingeki babe nolwazi lokufundisa.
Kubalulekile futhi ukubhekisa ekushodeni kwesikhathi. Ngisho nomuntu omatasa kakhulu angathola okungenani imizuzu engama-20 ngosuku ukuzilolonga ekhaya. Kungaba kusihlwa ngemuva komsebenzi noma, kunalokho, ekuseni kakhulu. Ngisho nokuzivocavoca imizuzu engu-15-20 kuzokusiza uqinise imisipha futhi uthuthukise umzimba futhi ukhokhise isimo esihle sosuku lonke.
Yini okufanele uyenze uma ..?
1. Uma wena ungahleleli ukuzivocavoca umzimba, sincoma ukwandisa umsebenzi wansuku zonke: ukuhamba kaningi, hamba amabanga amade, zama ukugwema ukuzijabulisa okwenziwa nje. Yize ukwenyuka komsebenzi wansuku zonke kuzoba wusizo kubo bonke kungakhathalekile ukuqeqeshwa, ngisho nokwehlisa isisindo. Kepha labo abangabandakanyeki kwezemidlalo ikakhulukazi. Unganaka futhi ukuqeqeshwa ngesisekelo sokuhamba ongakwenza ekhaya ngeTV noma ngomculo.
Ukuqeqeshwa ngesisekelo sokuhamba
2. Uma uhlela ukuya ku- amakilasi eqembu, khetha uhlelo olususelwa kuziphakamiso zokuqina kwakho namandla akho omzimba. Uma unesikhathi, chitha ukuqeqeshwa ejimini amahora 3-4 ngesonto.
Ukuqeqeshwa kweqembu: ukubuyekezwa okuningiliziwe
3. Uma uhlela ukuya ejimini, sincoma kakhulu ukuthi usebenzise okungenani izifundo ezimbalwa zokwethula ngaphansi kokuqondiswa ngumqeqeshi womuntu siqu. Ngaphandle kwalokho kunengozi yokuzivocavoca okungasebenzi noma ukulimala.
4. Uma uhlela ukuqeqesha ekhaya, okwakho nje, ngezansi uhlelo lwesinyathelo ngesinyathelo lokuthi ungaqala kuphi.
ISINYATHELO 1: nquma uhlobo lwamakilasi
Ngakho-ke uthathe isinqumo sokuziqeqesha ekhaya. Kulula impela, ukusebenzisa ekhaya minyaka yonke kuya kuduma. Amaningi afakwe ngisho ne-mini-gym yasekhaya, athenga okokusebenza kwezemidlalo okuhlukahlukene futhi enza ngokuthula, ngaphandle kokushiya ikhaya. Umbuzo wokuqala okufanele uzinqumele wona ofuna ukuzenzela wona noma ulungele ukuqeqeshwa ngevidiyo?
Ukuqeqeshelwa ividiyo eqediwe kulula ngoba awudingi ukuthi "uvuselele isondo", ngoba wenze uhlelo lokufunda, kwesinye isikhathi izinyanga ezimbalwa. Manje kunikelwe ngezinhlobonhlobo ezinkulu zezinhlelo zasekhaya ukuthi wonke umuntu angathola ukuzivocavoca okuhle. Ngaphandle kwezinga lokuqeqeshwa kwakho, izinhloso ezithile, ukutholakala kwemishini yokuzivocavoca kanye nedatha yangempela uzoba nethuba lokuthola inketho enhle kakhulu.
Abaqeqeshi abaphambili abangama-50 ku-YouTube
Ukuziqeqesha kuhle ngoba awudingi ukuthola uhlelo. Ungahlala wenza isifundo esivumelana nekhono lakho, ugxile olwazini lwabo oluyisisekelo noma kulwazi oluku-Intanethi. Kepha le nketho ilungele kuphela labo abazimisele ukukhetha ukuzivocavoca ngokuhlakanipha ukulawula ukuqina nokuqeqesha okungaxhunyiwe ku-inthanethi.
Ukuzivocavoca ekhaya kwabaqalayo: ukuzivocavoca + uhlelo
ISINYATHELO 2: khetha uhlelo oluthile
Lapho ukhetha uhlelo noma isethi yokuzivocavoca, hlala uqhubeka kusukela ezimisweni ezilandelayo:
- Khetha uhlelo nokuzivocavoca ngokuya ngezinga labo lokuqeqeshwa, ungalokothi uzivocavoca "engqondweni".
- Ungesabi ukuthuthuka futhi kancane kancane ube yinkimbinkimbi yamakilasi.
- Shintsha uhlelo lwakho ngezikhathi ezithile ukuze ugweme ukuma futhi wandise ukusebenza kahle koqeqesho.
- Sebenzisa okokusebenza kokuqina kokuqina ukuze uthuthukise ukujima.
- Akunakwenzeka ukuqeqesha "indawo yenkinga" eyodwa kuphela yokwehlisa isisindo, udinga ukuqeqesha wonke umzimba ngokuphelele.
Uma usaqala, sincoma ukuthi ukhethe izivivinyo ezi-6:
- MON: Ukuzivocavoca umzimba ophansi (amathanga nezinqe)
- W: Ukuqeqeshwa kwesikhawu sokuncipha kwesisindo nethoni yomzimba
- Ukuzivocavoca umzimba kwe-WED okunomthelela ophansi
- THU: Ukuzivocavoca umzimba ophezulu
- I-FRI: ukuqeqeshwa kwesifunda ezindaweni ezinenkinga
- SB: Ukwelula umzimba wonke
ISINYATHELO 3: thenga imishini yokufaneleka
Ungenza ekhaya ngaphandle kokusebenzisa okokusebenza okungeziwe, kepha imishini yokufaneleka ibalulekile uma ufuna ukwenza umsebenzi othile ekuqiniseni imisipha ukuze uguqule izivivinyo, wandise ukuqina kokuzivocavoca kwakho. Akudingekile ukuthenga imishini esindayo (ama-dumbbells nezisindo zamaqakala), ungathenga icwecwe imfanelo bands, amabhendi noma TRX, ezingathathi isikhala esiningi futhi okulula ukuhamba nazo.
Isingeniso sokuqina: ukubuyekeza okuningiliziwe
Sincoma futhi ukuthi uzihlomise isongo lokuqinalokho kusiza ukulandelela umsebenzi womzimba. Le igajethi engabizi kakhulu ezoba ngumsizi wakho omkhulu endleleni eya empilweni enempilo.
Konke mayelana ne-FITNESS BracELETS
ISINYATHELO 4: hlela uhlelo
Uma wenza ihora ngosuku, ungaqeqesha izikhathi ezingu-3-4 ngesonto. Uma wenza imizuzu engama-20-30 ngosuku, ungaqeqesha izikhathi ezingama-5-6 ngesonto. Vele, gxila kumakhono akho ngamanye, izikhathi zingaba kaningi futhi zingabi njalo. Uma uthatha ukuzivocavoca okuyinkimbinkimbi, imvamisa uhlelo lwezinyanga eziyi-1-3.
I-FitnessBlender: ukujima okulungele okuthathu
ISINYATHELO 5: khetha isikhathi sekilasi
Mayelana nokusebenza kahle, noma ngabe isikhathi sini sosuku kufanele sivivinye umzimba. Futhi, ukugxila kangcono kuma-biorhythms abo. Ukuzivocavoca kwakho ekuseni kuzokusiza ukuthi uthokoze, noma kunjalo, ngalesi sikhathi umzimba awukavuswa, ngakho-ke imithwalo yenyama ingaba nzima. Ukusebenza kusihlwa kulula kakhulu kubantu abasebenzayo, kepha amakilasi anamandla asebusuku angaphazamisa ukulala. Khetha isikhathi esihle sosuku sokuzijwayeza kungatholwa kuphela ngaso.
Imiphumela yokugqugquzela nokulandelela
Kumele sisho enye ingxenye ebalulekile yenqubo yokwehlisa isisindo imayelana nokugqugquzela. Ngaphandle kokubeka umgomo nokulandelela imiphumela ephakathi kungaba nzima kakhulu ukubona inhloso yayo. Leso yisimo sengqondo, ukuzethemba nokuhlola okunengqondo ngamakhono abo kuzokusiza ukuthi wehlise isisindo ngaphandle kwezinkinga.
ISINYATHELO 1: qopha imiphumela yakho
Okokuqala lungisa idatha yakho yomthombo: kala, linganisa ivolumu, thatha isithombe ngesudi yokugeza. Isikali asihlali sinikeza isici senhloso, ngakho-ke akusizo nje izibalo ezingamakhilogremu, kepha futhi ziyashintsha ebuningini nasezingeni lomzimba. Kala wena kanye ngesonto, ulinganise ivolumu bese uthatha izithombe kabili ngenyanga. Akudingekile ukwenza lokhu kaningi, ukwehlisa isisindo akuyona i-sprint! Uma uthanda ukukala nsuku zonke, kungcono ukushiya lo mkhuba, njengokuqapha nsuku zonke kudikibala kuphela.
ISINYATHELO 2: beka umgomo
Kunoma ikuphi, ungazibekeli imigomo ebheke phezulu kanye nemisebenzi ethize efana nokuthi “Ngifuna ukwehla ngo-5 kg ngenyanga”. Umzimba ungaba nezinhlelo zawo ngokuncipha, futhi uhlelo lwakhe kungenzeka lungahambisani nezifiso zakho. Ngcono uzibekele umgomo wokuqeqesha, amandla okukhomba noma umsebenzi oqondisiwe emoyeni omusha. Ngamanye amagama kuncike kuwe nakugqugquzelayo kwakho.
ISINYATHELO 3: lungela izikhathi ezahlukahlukene zokwehlisa isisindo
Zilungiselele iqiniso lokuthi isisindo sizoshintsha ngokuxhuma nemingcele. Imvamisa evikini lokuqala kunesisindo sokudonsa esisebenzayo - kuthatha amanzi amaningi ngokweqile emzimbeni. Bese ulahla isisindo ngokuhamba kancane. Kwesinye isikhathi kungaba yinto embi, futhi kwesinye isikhathi ukukhuluphala. Futhi lokhu kuyinto ejwayelekile! Lokhu akusho ukuthi kukhona okwenzayo okungalungile.
Umdwebo omuhle wenqubo yokwehlisa isisindo uzoba ishadi elingezansi. Njengoba ukwazi ukubona, ukusuka lapho kuqala khona i-57 kg kuya ekugcineni ngo-53 kg isisindo bekuhamba nge-zigzag. Ngesinye isikhathi kwakukhona ngisho nokugxuma kwesisindo kuze kufike ku-1,5 kg. Kepha uma uhlola isithombe sonke, isisindo sezinyanga eziyi-3.5 siyehla kancane kancane. Sicela wazi, hhayi amasonto ama-3.5, izinyanga eziyi-3.5! Phela, umbuzo wokuthi ungalahla kanjani amakhilogremu ayi-10 ngenyanga.
ISINYATHELO 4: ukugxila ekuguqukeni kwendlela yokuphila
Abantu abaningi bacabanga ukuthi ungahlala amasonto ama-3-4 ekudleni ukuze ulahlekelwe yilawa amanye ama-5-10 lbs bese ubuyela empilweni yami yakudala ngokudla okweqile nomsebenzi ongaphakeme womzimba. Futhi lokhu kuyiphutha elijwayelekile kakhulu lama-dieters. Uma ufuna ukunciphisa isisindo ngosuku oluthile, futhi ukugcina umphumela ozuziwe, kuzodingeka ushintshe ngokuphelele indlela yokuphila.
Cabanga ukuthi ubudla umzimba noma udla ngesilinganiso esincane sekhalori futhi ulahlekelwe isisindo esimweni osifunayo. Kwenzekani uma ubuyela ekudleni ngaphandle kokuvinjelwa (insalela yekhalori)? Ilungile, uzophinda ukhuluphale. Ngakho-ke ungabheki izindlela ezilula zokuhlanza indlela odla ngayo ekudleni okungenampilo, okunama-kilojoule amaningi, nokudla okunamafutha. Hhayi okwesikhashana, nangempilo uma ufuna ukugcina ukwakheka kwayo.
ISINYATHELO 5: ungazitheli okweqile
Ukwehla kwesisindo kuyinkqubo enzima ngempela, edinga ukuthi uzibambe futhi uzimisele ngokuhamba kwesikhathi. Kodwa-ke, sikunxusa ukuthi ugcine ikhanda elipholile futhi ungaziqedi ukudla okulambile nokucindezeleka ngokweqile komzimba futhi ungagxili kuphela endabeni yokwehla kwesisindo. Zama ukuphila impilo ephelele, ukudla nje kwe-ozdorovit nokungeza umsebenzi ophelele womzimba.
Uma isisindo sasekuseni sikusabisa, ugwema ukukhuluma ngokudla futhi uhlale uzizwa ucindezelekile, mhlawumbe-ke kufanele uthathe isikhathi ukukuyeka, uzinikeze wena icala lokwehluleka futhi uphinde ucabangele indlela yako yokwehlisa isisindo. Yiba nesineke futhi ungajahi imiphumela esheshayo. Isinyathelo ngesinyathelo uzofika emgomweni oyifunayo!
Lesi imiyalelo elula yesinyathelo ngesinyathelo yokuthi unganciphisa kanjani isisindo ekhaya, izokusiza ukuthi uzulazule futhi uhlele indlela yakho yokuqeda amakhilogremu athe xaxa. Khumbula, ayikho "iphilisi lomlingo" ngaphandle kokubeletha noma ukunakekelwa okuzokwenza isibalo sakho siphelele. Ngomphumela omuhle udinga ukubekezela nomthamo womzamo.