Ngingakujabulela ukukutshela ukuthi phakathi kwezinzuzo zayo eziningi, i-Pilates yiyona engcono kakhulu yokushisa amafutha emhlabeni, futhi konke okumele ukwenze yi-Pilates futhi uzoba mncane kungakhathaliseki ukuthi yini. Akusilo iqiniso. I-Pilates ingaba usizo kakhulu njengengxenye yecebo jikelele lokushisa ukushisa kwamafutha, kodwa ezinye izakhi ezimbalwa kufanele zibe khona ukuze kube nokusebenza kahle.
Ngakanani amafutha okushisa okushisayo kuncike ekutheni amandla athatha ukuthini ukufeza. Sithola amandla ethu ekudleni kwamakholori . Uma sinama-calories angashiswa emsebenzini noma ngezinqubo zokuphila, siwagcina njengamafutha. Uma ukuzivocavoca kwakho kudinga amakholori amaningi kunalokho okwenzile, umzimba wakho uzotshisa amafutha ukuze usize ukuphelisa ukusebenza kwakho.
I-Fat Burning ne-Pilates
Kunezindlela zokwandisa amathuba okushisa amafutha we-Pilates Workout. Ukwandisa ijubane owenza ngayo isimiso, izinga lobunzima bokuzivocavoca, nobude bokuzivocavoca konke kushisa amakholori amaningi futhi kusondeza eduze kwesigaba sokushisa amafutha . Funda kabanzi mayelana nendlela yokwenza umsebenzi wePilates wokulahlekelwa kwesisindo :
Izincomo Zokuzivocavoca Izisindo: Amandla neCardio
Ngokusho kwe-American College of Sports Medicine (ACM), amaminithi angu-150 kuya kwangu-250 ngesonto ngokuzivocavoca umzimba kuzokukhuthaza ukulahleka kwesisindo. Ukwehla kwesisindo esibalulekile emitholampilo kwenzeka emaminithini angaphezu kuka-250 ngesonto.
Lokho kungaba ngama-pilates amane kuya emihlanu ngesonto. Noma kunjalo, lezo zinsuku kuzodingeka zibe izinga eliphakeme lokubhekana nokuqina okudingayo ngenxa yokushisa okukhulu kwamafutha .
Isixazululo esingcono ukwenza ingxube ye-cardio namandla kanye nokuqeqeshwa okuguquguqukayo phakathi nesonto lakho. Leyo nhlanganisela iyaziwa ukuthi ingcono kakhulu ekukhuthazeni ukuqina komzimba nokulahlekelwa kwesisindo.
I-Pilates ukuqeqeshwa isisindo / ukuguquguquka okuyingxenye yohlelo. Futhi i- Pilates ilungele lokho.
I-Aerobic Workout
Ungesabi ngombono wokwengeza ukuzivocavoca kwe-aerobic (cardio) ohlelweni lwakho lokuzivocavoca . Ungaqala nazo zonke izinhlobo zomsebenzi ogcina izinga lokushaya kwenhliziyo yakho isikhathi eside. Ungaqala ngohlelo lokuhamba, ukudansa, ukugijima, ukubhukuda noma yimuphi omunye weminye imisebenzi emnandi. Uma ungaqiniseki ukuthi yikuphi ukuzivocavoca kwe-cardio noma ukuthi ungaqala kanjani, funda kabanzi mayelana nokuthi yi-cardio .
Ngakho udinga i-cardio engakanani? Imihlahlandlela yokusebenza yabasebenzi baseMelika isikisela amahora angu-2.5 ngeviki lokuzivocavoca kwe-aerobic (cardio) yokulinganisela noma amahora angu-1.25 we-cardio high-intensity. Funda kabanzi mayelana nokuhlanganisa ukuqeqeshwa kwama-Pilates nokuqeqeshwa kwe-cardio:
Cross Cross Training with Pilates
Ukuqeqeshwa kwamaPilates nokuPhakathi
Qala ku-Pilates
Uhlelo lwesampula lokuvutha lokushisa oluthile olwenziwe ngezansi luzokunika amahora angu-2.5 we-cardio elinganisiwe kanye nokuncipha kwamahora amabili okuqeqeshwa kwamandla . Lokhu kuzokufaka endaweni yokulahlekelwa kwesisindo semaminithi angaphezu kuka-250 ngesonto lokuzivocavoca okulinganisela njengoba kunconywa yi-ACM (bheka ikhasi 1). Yiqiniso, ungaxuba futhi ufanise njengoba kulungile emzimbeni wakho futhi uhlele, futhi ukwandise amandla okufanele njengoba kufanelekile.
Isibonelo se-Fat Burning Exercise Program
Usuku 1: I-Pilates 40 - 60 iminithi, i-cardio 30 min
Usuku 2: I-Cardio 30 min
Usuku lwesithathu: I-Pilates 40 - 60 min
Usuku lwesine: I-Cardio minithi engu-30
Usuku lwesi-5: I-Cardio iminithi engu-30
Usuku 6: I-Pilates 40 - 60 iminithi, i-Cardio 30 min
Usuku lwesikhombisa: ukuphumula usuku noma ukulungiselela usuku olulahlekile
Qala ku-Pilates
Thola Izindlela Zokusebenza Ze-Pilates
Gcina i-Exercise Log
Ukudla nokulahlekelwa kwesisindo
Isihloko sokuzivocavoca kanye nokushisa kwamafutha angeke sigcwaliswe ngaphandle kokukhuluma ngenye ingxenye yengqikithi yokushisa amafutha: lokho okudlayo. Ukudla nokuzivocavoca kuya ndawonye ukukhuthaza ukulahleka kwesisindo - emva kwakho konke, ungenza yonke i-cardio ne-Pilates emhlabeni futhi ungalokothi ulahlekelwe yisisindo uma udla wonke ama-calories emuva.
Nazi ezinye izinsiza ezizosiza ngengxenye yokudla yeprojekthi yakho yokulahlekelwa isisindo:
Indlela yokuphila enempilo Ukulahlekelwa Isisindo
I-Fat Burning Pilates ama-DVD
Kukhona nama-DVD e-Pilates agxile ekushiseni kwamafutha. Nabo, ngokuvamile bahlanganisa umsebenzi we- cardio ne- Pilates .
Qhathanisa amanani kwi-Fat Burning Pilates amaDVD
Iseluleko Esengeziwe Sokushisa Amafutha
- Ukushisa Amafutha Ngokuqeqeshwa Isisindo
- Ukushisa amafutha nge-Running
- Ukushisa amafutha ngokuhamba
- Ukushisa amafutha nge-Yoga
- Ukushisa amafutha ngokuzivocavoca
> Imithombo :
> I-ACSM Isikhundla Melela Umsebenzi Wokwenyama Nokulahlekelwa Isisindo, i-ACSM online.
I-CDC. Umsebenzi womuntu wonke umuntu. https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
> I-US Dept. yezeMpilo kanye Nezinsizakalo Zabantu. Imihlahlandlela yomsebenzi womzimba wabaseMelika. https://health.gov/paguidelines/guidelines/default.aspx.