Okuqukethwe
Njalo ukuncipha kungekudala noma kamuva kubhekana nenkathi yokuma emiphumeleni lapho isisindo siphela ukwehla, ngaphandle kokudla okulinganiselwe nokuzivocavoca umzimba. Lokhu kubizwa ngokuthi ithafa noma ithafa lokudla.
Ake siqonde, kungani kukhona ithafa lokuthi ungakunqoba kanjani nokuthi noma kunjalo ungakwenzi ngesikhathi sethafa?
Sincoma ukuthi ufunde ezinye izindatshana eziwusizo mayelana nokudla:
- UKUDLA OKUFANELEKILE: umhlahlandlela ophelele kakhulu wokushintshela ku-PP
- Kungani sidinga ama-carbohydrate, ama-carbohydrate alula futhi ayinkimbinkimbi yokwehlisa isisindo
- Amaprotheni okwehlisa isisindo kanye nemisipha: konke odinga ukukwazi
Kungani ngithola ithafa?
Inqubo yokwehlisa isisindo ayikaze ifane. Imiphumela ebaluleke kakhulu nezisindo ezitholwe emavikini okuqala ama-2-3 wokudla noma kwezemidlalo esebenzayo. Okokuqala, ulahlekelwa uketshezi oluningi ngokwehlisa ukusetshenziswa koshukela nosawoti. Okwesibili, kwasekuqaleni kuthatha amafutha amasha okwazile ukuwathola muva nje. Akazange abe nendawo enhle, ngakho-ke umzimba uvalelisa kuye kalula.
Ngemuva kwalokho, imiphumela iqala ukwehla, futhi kungekudala noma kamuva kufika isikhathi lapho isisindo sikhuphuka khona, futhi ivolumu ayisancishisiwe. Lokhu kungenxa yokujwayela komzimba endleleni yakho entsha yokuphila. Ivumelana nezimo ezikhona futhi ayisathathi amafutha athe xaxa, angaba lusizo ngosuku lwemvula. Uyaqhubeka nokuzivocavoca umzimba futhi udle ukusilela kwama-calories, kodwa ungabe usancipha. Umzimba wakho womzimba ujwayelene nezimo ezintsha futhi kumodi yokulinda, akunakwenzeka ukuthi umenze ashintshe amaqhinga akhe.
UKUBALA AMAKHALALI: umhlahlandlela wesinyathelo ngesinyathelo
Uzomangala, kepha umphumela wethafa uyinto enhle. Ukuze umzimba wakho uhlobo lwephuzu lapho isisindo sakho silungisiwe futhi sisimamisa ngamandla. Lokhu kuzokusiza ukuthi ungaphinde uzuze amakhilogremu angeziwe, ngoba ngesikhathi sethafa umzimba wakho ujwayela ngempumelelo isisindo sakhe esisha. Ithafa elinjalo ngesikhathi sokulahlekelwa isisindo lingaba eziningana. Akulungile kuphela, kepha ngempumelelo inqubo yokususa isisindo esiningi.
Kodwa-ke, isikhathi sethafa singahlala amasonto ama-3-4, futhi singafinyelela ezinyangeni ezimbalwa. Kepha ngaphandle kwemiphumela ebonakalayo ngalesi sikhathi, ungalahlekelwa yisisusa sokugqashula ekudleni futhi uyeke ukuqeqeshwa. Ngakho-ke, kungcono ukucabanga ukuthi unganqoba kanjani ithafa ukuqhubeka nokulahla amakhilogremu athe xaxa.
Uma isisindo sakho nevolumu yakho yezinyanga eziyi-1.5-2 igcinwe endaweni efanayo, ngenkathi uqhubeka nokudla okunempilo nokwenza imfanelo, yisikhathi sokunika umzimba amandla futhi umsize anqobe umphumela wethafa. Uyacelwa ukuthi uqaphele ukuthi uma isisindo sakho sikufanele, futhi amavolumu eqhubeka nokwehla, akusilo ithafa! Lokhu kusho ukuthi uqhubeka ukunciphisa isisindo futhi akukho senzo esingeziwe esidingekayo. Enkambeni yokwehlisa isisindo ngaso sonke isikhathi holwa ngoshintsho kumthamo, hhayi isisindo.
Izindlela eziyi-10 zokunqoba ithafa ngesikhathi sokulahlekelwa isisindo
Kuyaphawuleka ukuthi ayikho enye indlela yokunqoba ithafa lapho kwehliswa isisindo. Mhlawumbe kuzofanela uzame futhi uzame izindlela ezahlukahlukene zokuhambisa isisindo endaweni efile. Qiniseka ukuthi ulalela umzimba wakho: okusebenzile umuntu oyedwa, kungenzeka kungasebenzi kwabanye.
1. Hlela usuku lwe- “zagorny”
Khipha umzimba wakho ngaphandle komgogodla futhi unqobe ithafa kuzosiza i- "Zagor" encane. Zitholele usuku lokukopela, weqe amakhalori ansuku zonke angama-400-500 (cishe ama-25% wama-calories ansuku zonke). Kuzoba uhlobo lwesiginali emzimbeni ukuthi akekho umuntu ozomgcina "enqeni yensimbi", ngakho-ke ukonga amanoni akusho ukuthi. Kepha, kunjalo, ungasheshi ukudla okunzima nokungenamsoco, ngaphandle kwalokho isisu sakho ngeke sikubonge.
2. Hlela usuku lokuzila
Ungahamba ngendlela ehlukile ukunqoba umphumela wethafa nokuhlela usuku lokuzila. Usuku lokuzila lubandakanya ukudla okulula usuku lonke ngenani eliphelele lekhalori lama-calories ayi-1000-1200. Ngakusasa, buyela ekudleni kwakho okujwayelekile. Ukunakwa! Zijwayeze izinsuku zokuzila, kepha kuphela uma ungenayo inkinga ngomgudu wamathumbu.
Ungajwayeza futhi ulayishe futhi ulayishe izinsuku, kepha hhayi kaningi ngaphezu kwesisodwa ngesonto. Ungazisebenzisi kabi lezi zindlela, kusese nengcindezi emzimbeni.
3. Shintsha ukuzivocavoca umzimba
Enye indlela yokunqoba ithafa - lolu shintsho lokuzivocavoca okujwayelekile. Zama ukufaka ohlelweni lwakho lokuzivocavoca, ukuzivocavoca okusha noma nohlobo olusha lokucindezeleka. Isibonelo, ngabe ukuzivocavoca umzimba njalo, futhi manje yenza ama-aerobics, i-kickboxing noma ukudansa. Noma uma uthanda ijimu, iya emsebenzini ngezisindo zamahhala.
Abaqeqeshi abaphezulu abangama-50 ku-Youtube
4. Faka phakathi umsebenzi wesifundo ngaphandle
Ngisho nokuzivocavoca njalo ejimini ngeke kuthathe indawo yomsebenzi osemoyeni omusha, ongokwemvelo emzimbeni womuntu. Ehlobo kungaba ukubhukuda nokugijima, ebusika - ukushushuluza nokushushuluza, entwasahlobo nasekwindla ukuhamba ngebhayisikili nokuhamba okude. Ngokuhlukahluka kwezemidlalo, mhlawumbe awuhlangabezani nomphumela wamathafa.
IZINSIMBI ZOKUFANELELA zomsebenzi wansuku zonke
5. Linga ukudla ngemuva kokuvivinya umzimba
Enye indlela yokunqoba ithafa ukushintsha ukudla ngemva kokuzivocavoca. Kungaba njengokubunjwa kwemikhiqizo nokusetshenziswa kwayo. Sesivele sibhale ngokudla okunomsoco ngaphambi nangemva kokuqeqeshwa, kodwa, njengoba wazi, ayikho iresiphi eyodwa. Inketho engcono kakhulu ngokwabo ngezinye izikhathi kungenzeka ukukhetha kuphela ngokuhlolwa.
Ukudla okunomsoco ngaphambi nangemva kokuvivinya umzimba
6. Hlela ukudla “jika”
Ake sithi isibonelelo sakho sansuku zonke singama-calories ayi-1800. Zama ukuhlela ukuguqula, ngezikhathi ezithile ukudlula izinombolo eziku-200-250 kcal, naku-plus, minus. Uma sikhuluma, ngoMsombuluko udla amakhalori ayi-1600 ngoLwesibili - ama-2000 calories, ngoLwesithathu - ama-calories ayi-1800 Le ndlela yokunqoba umphumela wethafa iyefana nezinsuku zokulayisha nokulayishwa, kepha akayona ngokweqile imvelo.
7. Shintsha ukudla
Hlaziya umsoco wakho usuku lonke bese uzama ukushintsha ukudla okujwayelekile. Isibonelo, engeza esimisweni sami sasemini, isidlo santambama noma isidlo sakusihlwa sesibili. Noma lungisa isikhathi sasekuseni, sasemini noma sedina. Into ebaluleke kakhulu - ukushintsha inqubo ejwayelekile, nayo eyimbangela yethafa.
Ukudla kwemenyu
8. Shintsha isethi ewumongo yemikhiqizo
Iningi labantu lizivumelanisa cishe nesethi efanayo yemikhiqizo, ehluka kuphela ngamaholide angavamile. Ukudla isikhathi esihle kakhulu lapho ungazama khona izindlela zokupheka futhi uthole imikhiqizo emisha.
9. Faka ukuvivinya umzimba ngamandla
Enye yezindlela eziphumelela kakhulu ukunqoba ithafa yi-HIIT - ukuqeqeshwa kwesikhawu esiphakeme kakhulu. Iningi lezinhlelo zasekhaya zesimanje ezakhiwe ngomthetho we-HIIT. Isibonelo, qaphela uhlelo lokuzivocavoca i-TABATA noma i-crossfit.
Ukuzivocavoca ngeTABATA okuvela kuMonica Kolakowski
10. Ukuvakashela ibhavu noma i-sauna
Uma ushintsho ekuqeqesheni nasekondleni lusize ukunqoba ithafa, zama ukubhekana nale nkinga kusuka kolunye uhlangothi. Kuyaziwa ukuthi ukugeza kanye ne-sauna akusizi ekuqedeni amafutha amaningi, kepha ukwelashwa kokushisa kwandisa isidingo somzimba somoya-mpilo nezakhi zomzimba. Ngenxa yalokho, kusheshisa imetabolism futhi kwandise ukusetshenziswa kwekhalori.
Okungafanele ukwenze ngesikhathi sethafa lapho ulahla isisindo:
1. Ukuya ekudleni okuqinile
Ungaqaphela umphumela wesikhashana ekunciphiseni isisindo, kepha kungekudala ithafa futhi, futhi ngokungenamkhawulo ukunciphisa ikhalori lansuku zonke ngeke kusebenze.
2. Ukungidinelwa
Uma njalo ekuseni uzobe ugijimela esikalini futhi ucasuke ngenxa yezinombolo, akunakwenzeka ukuthi uzuze umphumela wakho owufunayo. Esimweni esingesihle nokudumazeka kukhuthaza kuphela amadamu eqhwa nezifiso zoshukela.
3. Phonsa ukunciphisa umzimba ngenxa "yokwehluleka"
Cabanga ngethafa njengesinye isigaba sokuncipha hhayi njengokushoda kwemiphumela. Khumbula ukuthi phakathi nalesi sikhathi, umzimba wakho ukhumbula isisindo sakho esisha. Ungajahi izihibe zesikhathi esifushane, into ebaluleke kakhulu ekwehliseni isisindo imiphumela ezinzile neyesikhathi eside.
Njengoba ukwazi ukubona, ithafa lokwehlisa isisindo akuyona inqubo embi ngaso sonke isikhathi. Kepha uma ebambezelekile futhi ethinta inkuthazo yakho, zama ukusebenzisa izindlela ezibalulwe ngenhla ukunqoba amathafa nokunciphisa isisindo.
Bona futhi:
- Izizathu eziyi-10 zokuthi kungani zingakhuphula isisindo sokulahlekelwa isisindo
- Ungalususa kanjani uhlangothi: imithetho eyi-20 esemqoka + nama-20 izivivinyo ezinhle kakhulu