Okuqukethwe
Imvamisa ama-dieters azibuza mayelana nokwehla kwesisindo sendawo noma ukususa isisindo esiningi engxenyeni ethile yomzimba. Ngokwesibonelo, "Ungasinciphisa kanjani isisindo esiswini sakho nje?"Noma"ncamashi Ungawanciphisa kanjani amathanga“. Noma umbuzo ovuthayo: “Kungenzeka yini ukwehlisa isisindo, kepha isifuba asincishisiwe?“. Namuhla sizophendula yonke imibuzo ethandwayo ngokulahleka kwesisindo endaweni endaweni yezindawo ezinenkinga ngayinye.
Imithetho eyisisekelo yokuncipha kwendawo
Kepha ngaphambi kokuphendukela kuzincomo ezithile, siphawula ama-axiom amathathu ayinhloko wokudla kwasendaweni:
1. Uzokwehlisa isisindo ngokulinganayo kuwo wonke umzimba
Ake sithi uthola ukudla bese uqala ukuzivocavoca umzimba. Yilungele, ukwehlisa isisindo ngeke nje kuphela, ngokwesibonelo, "ukuzonda" isisu noma "ukukhwabanisa" okhalweni, kodwa futhi nezingalo, isifuba, izinqa. Ukuthonya le nqubo cishe akunakwenzeka. Ungakwethembi ukudla okukuthembisa ukuthi uzokuthola ncamashi isisu noma amathanga. Lokhu ngeke kwenzeke! Amafutha azoshiya ngokulingana kuwo wonke umzimba, ubukhulu bomzimba jikelele, ubungeke ushintshe.
2. Indawo enkulu eyinkinga ekugcineni
Ngokuvamile emantombazaneni kunendawo eyodwa eyinkinga enkulu, lapho iningi lamafutha. Kungaba yisisu, amathanga, izingalo, izinqe noma izinhlangothi. Uma ucabanga ukuthi inqubo yokwehlisa isisindo, izosuswa kuqala, bese wenza iphutha. Imvamisa kwenzeka ukuthi intombazane enesisu esicaba nesinqe esincane ayikwazi ukubhekana nezinqulu nama-breeches. Noma okuphambene nalokho, ngemilenze emincane esiswini amafutha cishe akancishiswanga. Lokhu kuvame ukunqunywa ngofuzo. Kuyadabukisa kakhulu i-axiom yesibili yokudla kwasendaweni: indawo eyinkinga enkulu ishiya okwakamuva kakhulu, kepha kusempini.
3. Ngokuqondile susa indawo yenkinga akuyona
Uyangitshela, kepha kungenzeka yini ukuthi ususe ngokuhlukile isisu noma amathanga, ngokwenza izivivinyo kulezi zingxenye zomzimba? Akulula kangako. Ukuzivocavoca amandla ezindaweni ezinenkinga ukukusiza uqinise imisipha engalweni, esiswini nasemilenzeni. Kepha amanoni awahlanzekile! Isibonelo, ama-crunches ngeke akusize ukususa amafutha omzimba esiswini. Ngenxa yabo, uzoqinisa kuphela i-corset yemisipha, kepha isisu sami kuyo asibi sincane.
Kula maphuzu amathathu, siphetha ngokuthi akunakwenzeka ukunciphisa umzimba endaweni yangakini. Kepha ungawusiza umzimba wakho futhi umqondise kancane endleleni efanele. Wenza kanjani?
Ngaphambi kokuqhubeka nesenzo esithile, ake sikhumbule umbandela ophakathi wokunciphisa isisindo: kufanele usebenzise ama-calories amaningi kunalawo owadlayo ngosuku. Ie ukusilela okubalulekile kwekhalori. Kepha akufanele kube isiteleka sendlala, nemikhawulo yokudla efanelekile. Imininingwane eningiliziwe funda i-athikili emayelana nokubalwa kwama-calories. Uma ungeza ukuqina okuthe xaxa nokujwayelekile, inqubo yokwehlisa isisindo izohamba ngokushesha okukhulu, futhi ikhwalithi yomzimba izothuthuka.
Ungasinciphisa kanjani isisindo endaweni endaweni ehlukile enenkinga?
Njengoba sishilo, incwadi kadokotela yokuncipha kwesisindo endaweni ethile yenkinga ayikho. Kepha ungathumela umzimba wakho ngendlela efanele, uma ukhetha kahle ukuvivinya umzimba. Okubalulekile: wonke amathiphu anikezwe ngezansi azosebenza kuphela ngemikhawulo efanelekile yokudla.
- Uma ufuna ukunciphisa isisindo endaweni yakho yesisu, lapho-ke ungenza ukuzikhandla kwe-cardio nokuqeqeshwa ngakunye kwabezindaba. Ngomphumela omkhulu kungaba izikhathi ezi-1-2 ngesonto uhlelo oluphelele lomzimba wonke ukuqinisa i-corset yemisipha.
- Uma ufuna ukuqeda amanoni emathangeni nasezinqeni futhi gcwalisa, uzophinde uvivinye umzimba futhi usebenzise ama-plyometrics asebenzayo (izivivinyo zokugxuma). Sikweluleka futhi ukuthi ubuke: ukusebenzisa okuphezulu okuphumelela kakhulu kwamathanga nezinqe
- Uma ufuna ukunciphisa isisindo ezinkalweni nokugwema isimo sendawo, yenza umthwalo we-cardio, ama-plyometrics, nokuqeqeshwa kwe-ballet. Ngendlela, amakilasi eBarre ayikhambi elihle lama-breeches.
- Uma ufuna ukuthatha izinhlangothi noma ukunciphisa okhalweni, gxila ekuzivocavoca nge-aerobic nokuqeqeshwa kwesikhawu. Akudingekile ukugoqa iHoop, ukwenza ukujija nokugoba ohlangothini kungasebenzi. Ukwehlisa isisindo endaweni ezinhlangothini akunakwenzeka, kuphela enkambisweni yokususa isisindo esiningi emzimbeni wonke. Bheka futhi: Ungasinciphisa kanjani isinqe futhi ususe izinhlangothi: lonke iqiniso, amathiphu, ukuzivocavoca umzimba.
- Uma ufuna ukumpompa izandla, bese wenza izivivinyo zomzimba ophezulu (isb., Killer Arms & Back from Jillian Michaels) futhi ungakhohlwa nge-cardio.
- Uma ufuna ukunciphisa isisindo ezandleni ngaphandle kokukhululeka, bese-ke, gxila ku-cardio-umthwalo bese wenza izivivinyo ngezisindo ezincane (ezingekho ngaphezu kwe-1 kg). Ungabheka uTracy Anderson noma futhi ukuqeqeshwa kwe-ballet.
- Uma ufuna ukunciphisa umzimba kodwa ugcine amabele kumavolumu edlule, bese… Bese ngaphandle kokungenelela kokuhlinzwa ukwenza cishe noma yini. Isifuba ikakhulukazi siqukethe izicubu ze-adipose, ngakho-ke ngenkathi kunciphisa isisindo kuqinisekisiwe ukwehla.
- Uma ufuna nje ukumpompa isifuba, khetha izinhlelo lapho kugcizelelwa khona emzimbeni ophezulu (futhi, lezi Zikhali Zokubulala Ezishiwo ngenhla & Emuva). Kodwa-ke, ungalindeli ukuguquguquka okungazelelwe, akukho zicubu zesifuba, ngakho-ke ukuma kwaso awukushintshi.
Kufanele ngikudumaze, imfihlo yemilingo yokususa isisindo esingeqile ngeke ibe khona. Ukwehla kwesisindo sendawo cishe akunakwenzeka, kepha ungakwazi kholisa umzimba wakho ngendlela efanele, kuthathwe kahle uhlelo lokuzivocavoca.
Bheka futhi: Indlela yokwenza ukhalo luqine: okufanele ukwenze nokungafanele ukwenze.