Okuqukethwe
Ngezizathu eziningi, abesilisa, njengabesifazane bangaphuma esimweni bese bengeza isisindo esithile. Ezimweni eziningi, ukuzuza kwesisindo emadodeni kubonakala esigabeni sabo esiphakathi, ikakhulukazi esiswini nasesibayeni.
Ngenkathi ungeke ukwazi ukuhlukanisa izindawo ofuna ukunciphisa umzimba, unamandla okunciphisa isisindo sakho futhi ufeze isimo somzimba esibaziweyo.
Kodwa-ke, ukwehlisa isisindo sabesilisa akulula njengoba kuzwakala. Khumbula kunomehluko phakathi kokwehlisa isisindo nokulahla amafutha. Yize belandela indlela efanayo, ukwehlisa isisindo kungaphezu nje kokuzuza imisipha ethile emincane. Ezinye izindlela zokwehlisa isisindo kufaka phakathi ukuhlola kabusha indlela odla ngayo, ukusebenza ngaphandle, phakathi kwabanye.
Ngenhlanhla, kulo mhlahlandlela we-epic, sihlanganise umbiko ophelele wokuthi yini edingekayo ukuze amadoda anciphise isisindo ngokushesha. Umhlahlandlela wethu ulula ukuqala njengoba uzungeza izici ezimbili zokuqina komzimba; ukunciphisa umzimba nokuvivinya umzimba.
Thola Ukudla Okufanele
Lapha, sinemantra ethi "awukwazi ukusebenzisa ukudla okungafanele."
Kepha yini echaza ukudla okubi nokuhle?
Impendulo yalokhu ihlukile, kepha uma ufuna ukunciphisa isisindo, impendulo ibila enanini lama-calories ekudleni kwakho. Lokhu akuyona inkulumompikiswano; awukwazi ukwehlisa isisindo uma ungekho ekudleni kokushoda kwekhalori.
Ucwaningo oluningi lukhombisa ukuthi amakhalori angumshayeli wokuqala wokunciphisa isisindo uma nje ukusetshenziswa kwakho kuhambisana nezinhloso zakho zesisindo.
Ukudla ama-calories ambalwa kunalawo owashisayo, kuyindlela yomlilo yokwehlisa isisindo.
Umgede Wamadoda
Kodwa-ke, uma uyindoda efuna ukunciphisa umzimba, uzokhungatheka njalo ngemininingwane yekhalori kuma-blogs nakomagazini bokuqina, ngoba iningi layo lenzelwe abesifazane.
Kuthiwani ngamadoda?
Amadoda, ngokungafani nabesifazane, anesisindo semisipha esaziwa kakhulu. Ukugcina isisindo semisipha esengeziwe, amadoda adinga amandla amaningi. Ngisho nakwabesifazane nabesilisa abalinganayo, amadoda azohlala edinga amakhalori angeziwe, njengoba kukhonjisiwe yi-V02 emaphakathi enkulu, iMax.
Ukwakha uhlelo lokudla okunempilo kanye nokulandelela ukutholwa kwakho
Abantu abaningi abazi ukuthi bangalwenza kanjani uhlelo lokudla okunempilo, kanye neqoqo lohlelo lokudla ngokuya ngemigomo yesisindo. Yize kungesona isayensi ngqo, akulula ukwenza uhlelo olunzulu.
Kepha, ngizokufundisa ukuthi kanjani.
Isinyathelo sokuqala sokulandela amakhalori akho ukulandelela ukudla kwakho. Ngokujabulisayo, asikho esikhathini sangaphambi komlando, lapho udinga ukuphatha ipeni kanye nephephabhuku. Manje sinobuchwepheshe.
Manje usudinga idivaysi ehlakaniphile enjengewashi noma ifoni, engasekela uhlelo lokusebenza lokuqina njengeMyFitnessPal. Ngaphandle kokuba ne-database enkulu yokudla, uhlelo lokusebenza lokuqina luzokwenza wonke umsebenzi wokulandela ngomkhondo cishe wonke ama-calories akho.
Ucwaningo oluningi lukhombisa ukuthi ukulandela umkhondo wakho wekhalori ngokunganakile kuzokusiza ekusebenziseni ama-calories amancane.
Ukubeka Ukushoda Kwekhalori Kokulahlekelwa Kukafutha
Ukuze wehlise isisindo sakho, futhi unciphise, uzodinga ukudala ukusilela kwekhalori yokwehlisa isisindo.
Kafushane nje, lokhu kusho ukuthi uzoba nama-calories ambalwa kunalawo owashisayo ukuze ulahlekelwe isisindo esisebenzayo.
Njengomthetho ojwayelekile, amadoda afuna ukunciphisa isisindo kufanele ahlose ukusika cishe ama-calories angama-500 nsuku zonke noma ama-3500 ngesonto. Noma kunjalo, uma ufuna ukunciphisa isisindo ngokushesha, ungawaphinda kabili amakhalori ashile.
Noma kunjalo, izinombolo zingashintsha kakhulu ngokuya ngezici ezahlukahlukene ezinjengezinga lobudala nomsebenzi.
Isibonelo, uma usebenza ngokuzikhandla noma usebenza kanzima, ufuna ngenkani, ungadla namakhalori amaningi bese uncipha kancane.
Izinketho Zokudla
Ukuqapha ikhalori akukhawuleli izinhlobo zokudla ongazithatha, inqobo nje uma ushaya umgomo wakho wokudla okunempilo. Kodwa-ke, njengomthetho wesithupha, landela njalo umthetho we-80/20; imithombo yakho eyinhloko yamakhalori kufanele ivele ekudleni okuphelele, ukudla okucutshungulwe kancane, amaprotheni anciphile, kanye nemifino ene-fiber ephezulu.
Inzuzo yokuqapha ikhalori lakho iyinqubo yokunciphisa isisindo enamandla kodwa engaphansi kwamadoda njengoba ivumela abesilisa ukuthi bajabulele ukudla abakuthandayo ngokulinganisela, futhi kumane kusetshenziswe kuphela ukusilela kwekhalori okulinganiselayo, okuyisisekelo esinciphisa izifiso.
Ngaphandle kokwehla kwesisindo, ithuthukisa impilo efanelekile, kepha okubaluleke kakhulu iyasiza ngokunamathela esikhathini eside, okuyisihluthulelo sokufeza izinhloso zakho zesisindo.
Ukusebenza ngokomzimba ukushisa ama-calories amaningi
Cishe uyazi ukuthi izivivinyo zomzimba zibalulekile ekushiseni ama-calories nokwehlisa isisindo.
Ngenkathi imisebenzi yomzimba ilungele impilo yakho, inikela kuphela ngama-20-30% wezinhloso zakho zokwehlisa isisindo. Ukudla kwenza u-80%, futhi awukwazi ukuzilolongela ukushoda kwekhalori. Ngaphezu kwalokho, akuyona yonke imithambo yokuzivocavoca umzimba efanelekile ukunciphisa umzimba.
Ngakho-ke hlobo luni lokuzivocavoca kwesisindo okufanele amadoda akwenze?
Ngaphandle kokunikela kwakho eceleni, ukuzivocavoca kuyasiza ekwandiseni amandla omzimba nobukhulu bamathambo, ukuguquguquka nokuhamba, impilo yenhliziyo, futhi kunikeze imiphumela emihle yehomoni njengokukhuthaza ukukhiqizwa kwe-testosterone.
Ukuzivocavoca okuhlukahlukene kusetshenziselwa ukukhulisa isisindo nokulahleka kwamafutha emadodeni kufaka;
Ukuqeqeshwa kwamandla. Ukuqeqeshwa kwamandla kungaphezu kwesisindo esincane / ukuphindaphinda okuphezulu. Sisho ukuphakamisa isisindo esibi esizokuphonsela inselelo.
Ukuqeqeshwa kwamandla kusiza ekwakheni imisipha futhi kunikeze inqubekela phambili enhle ongayithola. Uma kukhulunywa ngokuncipha, kuvumela umzimba wakho ukuthi ugcine izicubu zomzimba ezicacile, igcina umzimba uphakeme futhi ulolonge umzimba wakho.
Isimo se-Metabolic. Inhloso yalokhu kuzivocavoca ukupakisha ubuningi bokuqeqeshwa ekusebenziseni kwakho. Ngenxa yalokho, iphoqa umzimba wakho ukuthi usebenze kanzima ngokwengeziwe, uchithe amafutha amaningi futhi ushise ama-calories amaningi.
HIIT. I-HIIT iyasiza ekukhuliseni ukukhiqizwa kwehomoni emzimbeni. Kanjalo, kuyasiza ekwakheni imisipha, ukushisa amafutha nokwandisa i-libido.
I-Cardio
ICardio yimodi yokuzivocavoca emangalisayo yokwehlisa isisindo. Kodwa-ke, kufanele kube ukukhanya kumafomu alinganiselayo angeqi kuma-80% womzamo wakho omkhulu.
Kodwa-ke, ayifani nokuqeqeshwa kwamandla emisipheni evuselelayo, ngakho-ke akumele isetshenziswe njengemodi yokuqeqesha kuphela.
Gwema lezi Zinkinga Zokuzivocavoca
Yize ukuzivocavoca kunikeza indlela enhle yokunciphisa isisindo futhi uthuthukise impilo yakho ejwayelekile, kufanele uyenze kancane kancane, futhi ngaphandle kokuxhamazela.
Nayi eminye yemigibe yokuzivocavoca okufanele uyazi;
- Gwema ukwenza izivivinyo eziningi kakhulu ukugwema ukulimala noma ukusha
- Ukwenza izivivinyo ongazijabuleli kungaholela ekusweleni kwesisusa
- Ukwenza ukuzivocavoca okufanayo ekugcineni kuzodala isithukuthezi
Umugqa Ongezansi
Ukwehlisa isisindo samadoda ngokushesha kulula, inqobo nje uma ulandela imithetho engenhla yokudla nokuvivinya umzimba.