Kwabaningi besifazane yizinkalo ezinendawo eyinkinga kakhulu. Ikakhulukazi lokhu kusebenza kulabo abanesimo semvelo se-"pear" yesibalo, okungukuthi, phezulu okubhekene nesisekelo esindayo. Uma ngabe le ntombazane isondelene namafutha, udinga ukuqapha njalo ukudla nokuzivocavoca umzimba ukuze ulahlekelwe isisindo ezinqulwini zakho ukuze ugcine imilenze yakho ngendlela enhle.
Yini okufanele ngiyenze ukuze nginciphise umzimba?
Ukulahlekelwa isisindo kufanele kuthathwe ngokucophelela. Kufezwa ngendlela eyodwa: ama-kilojoule afika nokudla kufanele abe ngaphansi kwalawo okudingeka ukuba umzimba uphile. Ukwenza lokhu, kunganciphisa ukudla kwekhalori, noma ukwandise ukusetshenziswa kwamakhalori, futhi ngempumelelo kakhulu - sebenzisa izindlela zombili ngokufana.
Ngisho nokusebenza kwesisindo esiphume kakhulu kunawo wonke ngeke kusebenze uma udla kakhulu kabi, udla ama-khalori amaningi kakhulu kunalokho okudingayo. Ukuze ulungise ukudla kwakho, ukuqala kokuqala kuyadingeka ukushiya zonke izitsha zokupula, ama-sweet and fatty. Abathwali umzimba, ngaphandle kokushukela ushukela egazini nama-calories angenalutho, okusheshayo abe amafutha ezindaweni eziyinkinga.
Ngakho-ke, ungazakheli izinkolelo futhi ungafuni ukulahlekelwa isisindo ngokwenza imilenze ukuze unciphise izithamela zakho ngaphandle kokulungisa ukudla kwakho. Kumele uqaphele ukuthi ukulahlekelwa isisindo sangakini akunakwenzeka - ukwenza isakhiwo esiyinkimbinkimbi, ukwandisa ukugeleza kwegazi kuma-tissue bese uqinisa imisipha. Kudingekile ukuhlukanisa izicubu ze-adipose ezivela emisipha futhi uqonde ukuthi ukulahleka kwesisindo kuqondiswe ngokuqondile ekubhujisweni kwezicubu ze-adipose, futhi ukuzivocavoca kukuvumela ukuba ushise amakholori kanye nemisipha yethoni. Uma isakhiwo sakho somzimba sinjalo kangangokuba amathanga ayingxenye yenkinga, zilungiselele ukuthi kuzokuthatha isikhathi eside ukulwa namafutha. Ungalindi imiphumela emasontweni angaphansi kwama-3-5. Ukuze ulungise umphumela, kuthatha okungenani izinyanga ezingu-3-6.
Ukuzivocavoca kwamathanga alula okusheshayo
Okokuqala, thatha ikhalenda noma isimiso sosuku nosuku bese wenza isimiso sokusebenza kwakho. Kungcono ukuqhuba zonke izinsuku. 3-4 izikhathi ngesonto. Uma ungazinikeli umsebenzi omningi, kungcono ukukwenza nsuku zonke noma ukwandise inombolo yezindlela.
- Emile, imilenze ibanzi kunamahlombe, izinzwane ziphelelwe ngaphandle, izingalo ziqondile ngqo. Crouch down vertically, ukucindezela izintambo. Hlala phansi, ubale ku-5 futhi ugibele. Yenza izikhathi ezingu-3 ezikhuphuka izikhathi ezingu-15. Kukholelwa ukuthi lezi yizikwele eziphumelela kakhulu zokunciphisa izitja zakho.
- Themba esiswini sakho, izandla ezandleni zakho, imilenze iqonde. Phakamisa imilenze yakho, futhi, ukucindezela imisipha yakho, ukunciphisa futhi uyenciphise izikhathi ezingu-10. Gcwalisa izindlela ezingu-2-3.
- Ukulala ngakwesokudla, uncike engxenyeni eboshwe elongeni bese ugoba umlenze "ophezulu" emadolweni, uwuphumule phansi phambi kwakho. Umlenze wesibili uphakamisa izikhathi ezingu 10 ngokuphakama ngangokunokwenzeka, ukuwubeka kancane emadolweni. Khona-ke, yenza lo msebenzi ngakolunye uhlangothi. Kubalulekile ukuphinda uphinde usebenzise izikhathi ezintathu.
- Ema emadolweni, izandla zakhe ziqondile, zelulele phambi kwakhe. Phansi, tilt umzimba ngakwesobunxele. Buyela esimweni sokuqala uphinde ubuyekeze umsebenzi ohlangothini olungakwesokudla. Yenza okuphindaphindiwe okungu-10. 2-3 izindlela.
- Hlala ngakwesokunxele sakho, sithembele ezandleni eziqondile. Thatha unyawo lwakho lokunene ngakwesokudla nangemuva, uliqondise, uthinte phansi ngezwane ezinwetshiwe. Bese uphakamisa umlenze bese wenza izinyathelo eziyi-10 eziyindilinga. Phinda unyawo lwesokunxele.
- Ungakhohlwa ngezinzuzo zokuzivocavoca kwe-aerobic: isisindo sezinyosi kubalulekile ukuhamba okuningi, ukugijima, ukuhamba ngezinyathelo noma ukugibela ibhayisikili, kanye nokuzivocavoca ngentambo yokudlula . Ngokuhambisana nokuzivocavoca nokudla, lokhu ngokuqinisekile kuzokwenza kube nomphumela omuhle!