Okuqukethwe
Mhlawumbe okubaluleke kakhulu kwabaningi ngumbuzo wokuthi ungawasusa kanjani amafutha esiswini. Namuhla sizozama ukuphendula ngokuqonda lo mbuzo ovuthayo futhi sikunikeze nemiyalo yesinyathelo ngesinyathelo mayelana ukwakha umshini wokunyathelisa ekhaya.
Izici eziyinhloko ezine ezizokusiza ukuthi ususe ngokushesha amafutha esiswini
1. Ukuzivocavoca kweCardio
Ukuzivocavoca kweCardio kusiza ukushisa amafutha amaningi nokuthuthukisa umzimba. Lokhu kungenxa yokuthi ngesikhathi sokuvivinya umzimba nge-aerobic kusheshisa izinga lokushaya kwenhliziyo yakho nokusheshisa ukujikeleza kwegazi. Ngakho-ke, kunjalo ukuzivocavoca umzimba njalo kusiza ukuqeda amafutha esiswininangawo wonke umzimba. Ungagcina ungaphenduki umshini wokushicilela futhi ungazuzi lutho, uma ugwema ukuzivocavoca umzimba. Ngakho-ke, ungakha kanjani umshini wokunyathelisa ekhaya? Okokuqala, yenza ukusebenzisa i-cardio.
2. Ukuzivocavoca umzimba wonke
Kubalulekile ukuqaphela ukuthi ukwehla kwesisindo sendawo akunakwenzeka. Akunakwenzeka ukususa kuphela isisu / okhalweni / izinhlangothi / ama-breeches, njll. ukunciphisa isisindo umzimba wonke, hhayi izitho zomzimba ngamunye, ngakho-ke kufanele uqeqeshe wonke umzimba. Imisipha ehluke kakhulu oyisebenzisayo lapho uqeqesha, ukuqeqeshwa kuphumelela ngokwengeziwe. Ngaphezu kwalokho, imisipha yesisu iyasebenza futhi uma uzivocavoca izandla, imilenze kanye nomhlane. Uma ufuna ukumpompa umshini ngokushesha - qeqesha wonke umzimba.
3. ukusebenzisa Core
Ukuze ushaye umshini wokunyathelisa futhi wenze ama-cubes, udinga ukusebenza imisipha yesisu. Ngakho mayelana izivivinyo futhi ungakhohlwa. Emazingeni ezakhi zofuzo amantombazane afanele ukumpompa umshini wokunyathelisa kuze kube yilapho ama-cubes elukhuni kakhulu kunamadoda, kepha ukwenza isisu esicaba kahle ngaphansi kokuphoqelelwa ngakunye. Ukujima kuyadingeka futhi kubalulekile, kepha akudingekile ukubhekana nakho kuphela nabo. Ayisebenzi kahle. Ngaphandle kwalokho, ngaphandle kwazo ungafinyelela umshini omuhle, okufundwayo okunconyiwe: izizathu ezi-5 ezinhle zokuthi kungani UNGADINGI ukushintshela umshini.
I-4. Ukudla
Kodwa-ke, ngisho nokuzivocavoca nsuku zonke ngeke kusize ngalutho uma usebenzisa ama-calories ngosuku ngaphezu kwalokhu okudlayo. Konke okudliwe ngaphezu kokujwayelekile kubambezelekile, umuntu osezindaweni eziyinkinga njengamafutha. Ungawakha kanjani umshini wokunyathelisa futhi uwenze ube yisicaba, uma ungamafutha aphezulu omzimba wemisipha? Ukudla okunomsoco kungu-70% wempumelelo embuzweni wokuthi ungawasusa kanjani amafutha esiswini.
Izinyathelo ngezinyathelo zendlela yokwakha umshini wokunyathelisa ekhaya:
1. Qala ukubala ama-calories bese uhlela imenyu yakho yansuku zonke. Ungaqala kanjani ukubala amakhalori, sesivele sabhala ngokuningiliziwe. Lokhu kufanele kwenziwe okungenani amasonto e-6-8 uze ujwayele ukudla okusha.
2. Khohlwa isiteleka sendlala, izinsuku zokuzila kanye ne-mono (i-buckwheat, i-Apple, njll.). Unganciphisi ukungena kwekhalori ngaphansi kwamazinga akho! Uzokwehlisa ijubane umzimba, futhi imiphumela ngeke izuze.
3. Zenzele uhlelo lokuzivocavoca inyanga ngokuya ngemihlahlandlela elandelayo:
- Kufanele ube nakho 2 ukusebenzisa i-aerobic isonto, akukho ngaphansi. Bheka: Ukuzivocavoca kweCardio ekhaya
- Vula uhlelo lokuzivocavoca 2 ukuzivocavoca emaphephandabeni. Buka: Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu
- Izikhathi ezingu-1-2 zenza ukusebenzisa umzimba wonke. Buka: ukuqeqeshwa kwamandla ngama-dumbbells
Uma uya ejimini noma emakilasini eqembu, landela cishe umthetho ofanayo wokusabalalisa umthwalo.
Le yindlela enhle yokuthi ungampompa kanjani umshini wokuhlanza bese uhlanza isisu. Zonke izinto ezi-4, esibhale ngazo ngenhla, zisebenza ngokubambisana futhi ziyahambisana. Uma ufuna imiphumela esheshayo nekhwalithi, akufanele ungayinaki noma iyiphi yazo. Thatha isinyathelo manje: yenza ukudla kwakho ezinsukwini ezimbili ezizayo bese wenza uhlelo lokuqina isonto lonke. Okubaluleke kakhulu, ungesabi ukuqala!
Imibuzo nezimpendulo mayelana nokuthi ungampompa kanjani umshini wokuhlanza futhi uhlanze isisu
1. Ungawasusa kanjani amafutha esiswini, uma ngingakuthandi ukuzivocavoca umzimba? Ingabe ukudla kuzodla kimi?
Kuya ngokuthi uqondeni ngegama lokudla. Uma usho ukulamba okwehlukile ne-mono, thina, vele, akunconyiwe. Phakamisa ukuthi unamathele ukunikezwa okulinganiselwe ngaphakathi kokudla kwamandla okungaguquki. Lokhu kuzokusiza ulahlekelwe isisindo futhi ususe amafutha esiswini. Isikhathi esingakanani futhi kangakanani - kuya ngomzimba wakho. Vele ungayisheshisi, unciphisa ukudla ngokuya ngokwanda.
Ukuzivocavoca kuzokusiza yehlisa isisindo ngokushesha. Ngaphezu kwalokho, uzolahla inkwethu futhi uzokwenza umzimba wakho unwebe ngokwengeziwe. Ngaphandle kokuzivocavoca ukwenza ama-cubes cishe angenakwenzeka. Uma ungathandi ukukwenza, bheka izinhlelo zokwelula, isibonelo, iBhalansi Yomzimba. Zizokusiza ukuletha imisipha yakho ngethoni.
2. Ngenza nsukuzonke ukuqeqeshwa kwemizuzu eyishumi kwabezindaba. Ingabe kuzongisiza ukwakha umshini wokushicilela?
Wakha imisipha yakho, kepha ayisebenzi ukunciphisa amafutha, futhi empeleni kuyisithiyo esikhulu endleleni eya kuma-cubes ayi-6. Awungehlisi isisu esiswini, wenza ama-crunches kuphela. Ukuze ususe amafutha esiswini, udinga indlela ephelele, esiyibhale ngenhla.
3. Umngani wami unyakazise umshini nsuku zonke futhi akenzanga lutho olunye, futhi inyanga yenze isisu esihle. Noma kunjalo, le ndlela iyasebenza?
Le ndlela isebenza kuphela kwizakhi ezithile zofuzo. Mhlawumbe isisu sentombi yakho ngokuvamile akuyona indawo enenkinga. Noma umzimba usabela kahle ngisho nasekuzivocavoca umzimba okuncane kangangokuba ungakwazi ukumpompa umshini ukusonta kuphela. Leli cala alijwayelekile. Akudingekile ukulandela indlela yokuphikiswa okuncane, ngakho-ke usheshe wadumala emiphumeleni.
Kubalulekile ukuqonda ukuthi indima ebalulekile ekwakhiweni kobujamo idlalwa ngofuzo. Abanye badla yonke into, abanawo amandla okuqina futhi banomzimba ophelele. Okunye ngaphandle kwezemidlalo nokudla ngokushesha kunesisindo. Abanye abakwazi ukunciphisa umzimba ezinqulwini, futhi okwesine angiqondi ukuthi ngiwakhipha kanjani amafutha esiswini. Le ZDofRehobowamu, uma othile esiza ukusonta nsuku zonke imizuzu eyi-10 ngosuku, kepha laba bantu basebancane.
4. Ngenza izikhathi ezi-5-6 ngeviki, kepha indlela engidla ngayo ayilandelwa. Lokhu kungaba yisizathu sokuthi angilahli isisindo?
Kunjalo. Cabanga inkambiso yakho yansuku zonke ka-2200 kcal (thatha cishe izinombolo). Ngalesi sidlo ngeke wehlise isisindo noma ube ngcono. Isibonelo, awulandeli ukudla futhi udla ama-3000 kcal ngosuku. Ihora lokuqina uzoshisa ama-calories angu-400-500. Lokhu kusho ukuthi imali yakho esele izoba ngama-calories angama-300 nsuku zonke okucishe kube ngu-15% ngaphezu kokujwayelekile. Futhi nsuku zonke, le “nsalela” isatshalaliswa emzimbeni wakho njengamafutha. Ngakho-ke cabanga ngendima yomsoco ekwakhiweni komzimba noma ngemisebenzi yansuku zonke.
Ngakho-ke, manje unesiqondisi esisheshayo sokuthi ungakha kanjani umshini wokunyathelisa ekhaya. Kuhlala kuphela ukuzidonsela ndawonye bese uqala ukusebenza emzimbeni wakho ukuhlanza isisu ngesikhathi esifushane kakhulu.
Qiniseka ukuthi ufunda i-athikili: Ungawasusa kanjani amafutha esiswini: imithetho eyisisekelo, amathiphu, izici nokuzivocavoca umzimba
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