Okuqukethwe
Isenzakalo esikhulu samafutha singqongqoza emnyango wakho, futhi awunaso isimo somzimba esifanelekile ukuze ukhanye ngengubo yakho noma ngesudi yakho. Mhlawumbe kungenxa yamakhilogremu esisindo owangezile sekwephuzile.
Kodwa-ke, awudingi ukuthi ukhathazeke ngokuthola ukwakheka okufanelekile, inqobo nje uma uqala ukusebenza ngokuma kwakho kusukela manje.
Ukwehlisa isisindo ngokushesha emasontweni ama-2 kuyinselele okungenani, kepha ingafinyeleleka kahle. Uma ngabe uzimisele ngokwanele, ukulahlekelwa ngamafutha wesisindo kufanele kube yinto elula.
Kodwa-ke, njengoba sishilo ngaphambili, ngaphandle kokunciphisa umzimba nokuzivocavoca umzimba, ukunciphisa isisindo kudinga inhlanganisela ngokucophelela yokuzimisela nokuxazulula.
Ngezansi kunesiqondiso, noma okungenani amanye amathiphu awusizo okudingeka uwalandele ukuze wehlise isisindo emasontweni amabili edlule. Lo mhlahlandlela ulusizo ikakhulukazi kulabo abanesisindo esibalulekile sokulahlekelwa (ama-15 kuye kuma-20 lbs.)
Amathiphu wokwehlisa isisindo ngokushesha emavikini amabili
Into yokuqala okufanele uyazi uma kukhulunywa nganoma yiluphi uhlelo lokwehlisa isisindo, ukuze ususe amanoni namakhilogremu athe xaxa, udinga ukushisa ama-calories amaningi kunalawo owasebenzisayo.
Ngokufanelekile, ukwazi isilinganiso sakho sesisindo kungaba yisikhuthazi kuwe.
Ukweqa ukudla noma ukulamba uze ufe ukuze unciphise akuyona indlela esebenzayo, futhi kuzokulimaza kakhulu kunokulunga.
Ngakho-ke, uma ufuna ukukhipha amakhilogremu athe xaxa, ukuzivocavoca umzimba kungaba yindawo enhle yokuqala. Kodwa-ke, akuyona yonke imithambo yokuzivocavoca umzimba efanele ukulahleka kwesisindo okusheshayo; izivivinyo ezinhle kakhulu zokwehlisa isisindo zizokhuthaza futhi zibandakanye wonke amaqembu omzimba wakho wemisipha ngasikhathi sinye, futhi zivumele ukushisa okusheshayo o calories.
I-treadmill, ikakhulukazi, ingaba yindlela enhle ezokuvumela ukuthi usondele enjongweni yakho.
Izikebhe zokunyathelisa ngeke zisize kuphela ekukhuphuleni amandla akho, ziqinise imisipha yakho kepha futhi zithuthukise yonke imisipha yakho yonke yomzimba.
Ukufuna okuphumelelayo kokulahlekelwa isisindo, kufanele unikeze i-cardio ukukhetha okuthe xaxa kunokuqeqeshwa kwesisindo.
Kumele uqonde, noma kunjalo, ukuthi uma ungajwayele ukuzivocavoca umzimba, umzimba wakho ungaqale uthole “ukushaqeka,” kodwa ngokuhamba kwesikhathi, kuzokuthola kahle.
Asikudeleli nganoma iyiphi indlela izinzuzo zokulandela indlela yokunciphisa ukudla, kepha ukukhathazeka ngokweqile kungukuchitha isikhathi namandla akho. Hlala wazi ukuthi amaviki ama-2 isikhathi esilinganiselwe, futhi kungahle kunganeli ekudleni kokunciphisa.
Okulindelwe i-1st Iviki
I-1st ngesonto, uzodinga ukuzibandakanya nombuso wokuzivocavoca oqinile, ozosiza ekuqedeni isisindo sakho esikhulu.
Kodwa-ke, kufanele uzibekele imigomo enengqondo, futhi ungalindeli ukukhipha sonke isisindo emavikini amabili. Okufanelekile, kufanele usethe isisindo esingafinyelelwa esingamakhilogremu angama-2 kuye kwangama-500.
Ukuzivocavoca kwakho kufanele kuhambisane namakhefu avamile ukugwema ukukhathala. Esimweni sethu, kufanele ube nezinsuku ezi-5 ezengeziwe usebenza nezinsuku zokuphumula ezi-2 isonto ngalinye. Ukusebenza ngokungakhathali kuzokwenza uzizwe ukhathele futhi ugule.
Okulindelwe i-2nd Iviki
Esontweni lesibili, ungakhuphula noma unciphise izivivinyo zakho kuya ngemiphumela yesonto lokuqala.
Uma unomuzwa wokuthi udinga ukunciphisa amakhilogremu athe xaxa, kufanele ugcine noma wandise ukuqina kokuvivinya umzimba.
Uma uzizwa usethiwe, ungabeka phansi ukusebenza.
Uhlelo Lokudla
Njengoba usuvele wazi, ukwehla kwesisindo kungumzamo ohlangene wokunciphisa umzimba nokuzivocavoca umzimba. Kodwa-ke kukhona uhlelo oluningi lokudla okuthandwayo oluthi luzokusiza ekwehliseni isisindo ngokushesha.
Esigabeni esingezansi, sizokunikeza ukubuka konke okuningiliziwe kokudla kwakho okufanele kufake nokuthi kufanele ukudle nini.
Yini Okufanele Ngiyidle?
Ukwehlisa iphawundi lamafutha ngesonto, kufanele uhlose ukunciphisa okungenani ama-calories ayi-3,500 XNUMX ekudleni kwakho.
Ngokufanelekile, ukudla kwakho emasontweni ama-2 alandelayo kufanele kube nokudla okunomsoco, i-carb ephansi, amaprotheni aphezulu kanye nokudla okune-fiber.
Kufanele uhlose ukuthola umsoco wakho ekudleni okunempilo, okufaka okusanhlamvu okuphelele, amafutha anempilo, namaprotheni anciphile.
Ngokuthi “ukudla okuphelele” sisho lokho kudla okukuso sonke isimo, futhi okucutshungulwa okuncane ukukugcina kuseduze nefomu laso loqobo ngangokunokwenzeka.
Isifaniso esiphelele singaqhathanisa isithelo se-apula nejusi le-apula. Lezi zokugcina azinazo ezinye zezinto ezibalulekile njengesikhumba, imbewu, nengxenye ekhanyayo. Ngenxa yalokho, isithelo se-apula sinikela ngakho konke okuhle futhi sinempilo kakhulu kunejusi le-apula.
Ngaphandle kokudla okunempilo namaprotheni anciphile, umbala wombala (imifino, ama-purple, ama-red vibrant kanye nohlaza okwesibhakabhaka) kwemifino eminingi nezithelo kubalulekile kuzinzuzo zezempilo zizonke.
Kufanele Ngidle Nini?
Esikhundleni sokunamathela ekudleni okuthathu ngosuku, kufanele ube nokudla okuvamile kepha okuncane ngokuhamba kosuku. Hlela okungenani ukudla okungu-5-6.
Ukudla kwasekuseni kwakho, noma kunjalo, kufanele kube isidlo sakho esikhulu nesibaluleke kakhulu sosuku. Ngemuva kokuzila amahora amaningi ebusuku, umzimba wakho uncika kulokho okudlayo ngemuva kokushaya izingubo zokuziphilisa usuku lonke.
Ekugcineni, kubalulekile njalo ukugcina umzimba wakho unamanzi okusiza ekuhlanzeni. Njalo qinisekisa ukuthi uthatha izingilazi eziyi-6-8 zamanzi noma sekuphele isikhathi samasonto amabili.
Umugqa Ongezansi
Ukwehlisa isisindo emavikini ama-2 kuyindlela ephelele. Awukwazi ukukhawula kuzingxenye ezithile zomzimba ukuze ukhombe.
Yize ukudla nokuzilolonga kuyisidingo sokulahlekelwa isisindo, uzodinga umthamo onempilo wokugqugquzela ukwenza inqubo yokuncipha.