Ukuzivocavoca Okusheshayo Kwemithwalo Yezinhlamvu Zokuqala Nezinzuzo
Akudingeki uzibulale endaweni yokuzivocavoca nsuku zonke ukuze ulahlekelwe isisindo. Kunezinto zokuzivocavoca ezilula zokushisa okusheshayo okusebenza kahle. Eqinisweni, ngezinye izikhathi basebenza kangcono.
Ngakho-ke ngaphambi kokuba uzame i-CrossFit, faka i-hardcore boot eklasini yekampu, noma ubhalisele uhlelo olunezinsizakalo ze-HIIT endaweni yokuzivocavoca yangakini, thola ukuthi indlela yokuzivocavoca okusheshayo ingasheshisa kanjani ukulahlekelwa kwesisindo bese ufaka enye yale mizila elula esimisweni sakho.
Ukuzivocavoca Kulula Ukulahlekelwa Isisindo Fast
Ukuze ulahlekelwe isisindo, udinga ukwakha ukulahlekelwa kwekhalori ethile. Isibonelo, ungase ufune ukuthola ukufinyelela kwekhalenda engu-500 ngosuku ngalunye ukulahlekelwa isisindo esisodwa ngesonto. Noma ungase ubeke umgomo ukuze ufinyelele ukulahleka kwansuku zonke kwansuku zonke ukuze ulahlekelwe amakhilogremu amabili ngesonto . Noma ngabe yikuphi, udinga ukulawula inani lamakholori owaludlayo bese ushisa amakholori amaningi ngokunyakaza ukuze ufinyelele ekuhloseni kwakho.
Ama-dieters amaningi aqala uhlelo olujulile lokuzivocavoca ukuze lube phansi. Kodwa, ngezinye izikhathi kungcono ukwenza umzimba olula ukulahlekelwa isisindo ngokushesha. Kunezindlela ezine ukuthi ukuzivocavoca okulula kungakusiza ukuba unciphise:
- Thuthukisa ukunyakaza okungajwayelekile kwansuku zonke. Ukusebenza okulula kuhloswe ukwandisa izinga lokushaya kwenhliziyo ukushisa amakholori , kepha akufanele bakugqoke. Ngakho awuzwa isidingo sokuthatha uphuzu noma ulale embhedeni usuku lonke emva kokuzivocavoca. Lokhu kukusiza ukuba uhlale usebenza usuku lonke futhi ukhulise inani lamakholori oshisa ku-NEAT.
- Ukuzivocavoca nsuku zonke. Uma wenza kalula ukusebenza , ungasebenzisa nsuku zonke. Ukuzivocavoca kanzima, ngakolunye uhlangothi, kudinga usuku lokutakula olulandela iseshini. Uma usebenza nsuku zonke (esikhundleni sezinsuku ezingu-2-3 ngesonto) ungase ushise amakholori amaningi kusuka ekuzivocavoca.
- Gcina uhlelo lokuzivocavoca oluqhubekayo. Ngisho noma ukuzivocavoca okukhulu kuphumelela ekulahlekeni kwesisindo , ukusebenza okukhuni kubeka umzimba wakho engozini enkulu yokulimala nokushisa. Futhi awukwazi ukushisa amakholori okwanele okwehla kwesisindo ngenkathi ululama embhedeni. Ukusebenza okulula kulula ukuvikela umzimba wakho futhi kungakuvumela ukuba uhambisane kakhulu, isonto kuya kwesonto nenyanga inyanga.
- Gcina amazinga elambile azinzile. Ukusebenza okukhuni kuvame ukukhuphula amazinga elambile. Futhi ngezinye izikhathi ziyakwandisa umqondo wakho wokuthola ilungelo lokudla. Isibonelo, ungase uzizwe ufanelwe ukudla okuphezulu khalori noma ukwelapha emva kokuzivocavoca kanzima ngoba uzuze ngomzamo wakho. Kodwa ukusebenza okulula kulula kakhulu ukushiya ulamba. Umphumela wukuthi ungadla kancane ngehlelo lokuzikhandla elilula.
Uma unempilo ngokwanele yokusebenza okunamandla, ukusebenza kanzima kuhle ngomzimba wakho. Ukuzivocavoca kakhulu kusiza ukwakha imisipha nokushisa amafutha. Kodwa ukusebenza okulula kulula ukusheshisa isisindo, futhi.
2 Workout elula elula ukulahlekelwa isisindo Fast
Kunezinhlelo ezimbili zokudlala okulula okubalwe ngezansi. Khetha uhlelo lokuzivocavoca ngokususelwa ezingeni lakho lamanje lokuqina nempilo.
1. Indlela elula yokuzivocavoca yabaqalayo
Lolu hlelo lusebenza kahle kubantu abangasebenzi. Ukuzivocavoca okulula kuzokwenza ukuthi umzimba wakho ube nesimiso esibi futhi uwenze uhambe futhi. Kodwa ukwenza lolu hlelo lusebenze, udinga ukugcina ukusebenza kwakho kufushane futhi kulawulwa. Ngaleyo ndlela, awunaso isizathu sokudlula iseshini.
Ngalolu hlelo, uzosebenzisa izikhathi ezingu-1-3 ngosuku, kodwa umsebenzi ngamunye ngeke uhlale isikhathi eside. Akudingeki ushintshe izingubo, cishe ngeke uthole i-sweaty futhi awudingi noma yimiphi imishini eyengeziwe.
Ukuzivocavoca kubheka lokhu:
- Ukuhamba okusheshayo kwemizuzu engu-7
- Imizuzu engu-7 yamaphaphu alula nokulula okulula
- Ukuhamba okusheshayo kwemizuzu engu-7
Ungenza lokhu kudlalwa epaki yangakini, ehhovisi lakho, noma ekhaya lakho. Setha izikhumbuzi kwi-smartphone yakho ukuzikhumbuza ukuqedela amaseshini akho. Noma kungcono okwamanje, thola umngane ukuthi akubeke icala.
Udinga inselelo enkulu? Shintshanisa izitebhisi eziphakeme ezikhuphukayo zokuhamba. Uma ususebenza, khuphuka izitebhisi zehhovisi, wenze amaphaphu lapho ufika khona futhi uphakamisa phezulu odongeni.
Okwenza lokhu kulungiswe uhlelo lokufaneleka lomzimba olusebenzayo: Isikhathi sokuzivocavoca kwenza kube lula ukubekezelela futhi ngaphezulu ukuthi uzonamathela kuhlelo.
Futhi noma ngabe ukusebenza kusemfushane, usaqhubeka ushisa amakholori amaningi esikhathini esifushane. Ukwenziwe kahle kathathu ngosuku, ungashisa amakholori angu-300 kuya kwangu-500. Uma wenza lo msebenzi olula ngesikhathi sokudla, cishe uzofinyeza isikhathi esichitha ukudla okuzokusiza ukunciphisa inani lokudla oyidlayo.
2. Umzila Wokuzivocavoca Olula Wokuzivocavoca Ovamile
Lolu hlelo lusebenza kubantu abasebenzisa kakade. Inhloso yalolu hlelo ukugcoba umzimba wakho ngaphandle kwendlela evamile yokulahlekelwa kwesisindo. Uzokwenza lokhu ngokungeza umsebenzi owengeziwe osukwini lwakho, kodwa uzogcina izikhathi ezengeziwe zilula ukuze umzimba wakho nobuchopho bungaqothuli.
Ukuzivocavoca kwakho okulula kuzokuba nokwengeza imizuzu engama-30-45 yomsebenzi ojabulisayo owedlule ekupheleni okuphambene nosuku lwakho njengomsebenzi wakho ojwayelekile. Uma usebenza ekuseni, engeza ukuhamba kusihlwa kusikhathi sakho. Ingabe uyazivocavoca ebusuku? Cabanga ngebhayisikili noma ukuhamba emsebenzini ekuseni.
Kungani lokhu kulungiswa kwepulani lokuzikhandla kusebenza: Kuvamile kubantu abavame ukuqhuba njalo ukwenza isonto elifanayo njalo ngesonto. Uma wenza izivivinyo ezifanayo ngokuqina okufanayo sonke isikhathi uzothola imiphumela efanayo. Umzimba wakho uhlasela i-plateau. Lolu hlelo lwandisa izinga lakho lomsebenzi ngaphandle kokucindezeleka okungeziwe noma ukuxhuma kumalungu akho. Ngakho ushisa amakholori amaningi ngaphandle kokukhokhisa umzimba wakho.
Thuthukisa indlela yakho yokuzivocavoca elula yokulahlekelwa kwesisindo esisheshayo
Uhlelo lwakho olusha lokuzivocavoca olusha luzokusiza ukuthi ushise amakholori amaningi. Kodwa ungakwazi ukulahlekelwa isisindo ngokushesha ngokufaka lezi zinselele:
- Dweba i-dessert ngesonto. Thatha ukukhonza okuncane kwamajikijolo kunalokho
- Yeqa iziphuzo ezibangela ukuzuza isisindo futhi uphuze amanzi esikhundleni. Akuyona fan of amanzi? Funda ukwenza amanzi afanelwe ukuvimbela izifiso zakho.
- Hamba isitashi. Esikhundleni sokudla ikhalori engenalutho ukudla okumhlophe njengokudla isinkwa, ilayisi elimhlophe noma i-pasta, ugcwalise amaprotheni ahlukahlukene kanye nama-carbs amahle.
Shintsha Ukulahlekelwa Kokulinganisa Kakhulu Ukuphumelela Kwesikhathi Eside
Uma unamathela esimweni sakho sokusebenza okulula, kufanele ubone ushintsho esilinganisweni noma ngendlela izingubo zakho ezifanele ngayo emva kwesonto noma ezimbili. Bese uzibuze lo mbuzo: bekufanele yini?
Uma impendulo inguyebo, gcina uhlelo lwakho lokuzivocavoca olulula luya. Ungase ufune ukwenza kube nzima nakakhulu ngokungeza ukuzivocavoca okulinganiselayo kanye nezikhathi eziphakeme kakhulu. Bese uqala ukulandela ukudla kwakho ukuze uqiniseke ukuthi udla isilinganiso esifanele samaprotheni ukuze ulahlekelwe isisindo futhi ugcine imisipha.
Uma impendulo cha, ungakhathazeki. Ngisho nokuhlelwa kokuzivocavoca kulula kudinga ukuzibophezela okukhulu. Ungase ungakulungele ukutshalwa kwezimali. Kodwa ungayeki ngokuphelele. Khetha izingxenye ezimbalwa zecebo elibonakala lilawulwa futhi uzama ukuzifaka esimisweni sakho. Ukulahlekelwa kwesisindo sakho kuzokwenzeka kancane kancane, kodwa okungenani kuyokwenzeka.