Indlela yokushaya leyo Plateau Yokusebenza
Sonke sifinyelela leso sigaba ekusebenziseni kwethu impilo esikhathini esithile. Kubonakala sengathi akukho okwenziwe okweqile, akukho ukulahleka kwamafutha noma ukuzuza kwemisipha . Kwabanye kubonakala sengathi kuthuthuka okungapheli ngenxa yezinga eliphansi lokuqala impilo; abanye bafinyelela kuleli phuzu lepulazi ngokushesha. Nazi ezinye izincebiso ezisebenzayo zokuqalisa ukuqala injini yokuqina.
Hlela imigomo enengqondo nezilindelwe
Lokhu kungabonakala kusobala, kodwa hhayi kubo bonke abantu.
Amantombazane, awukwazi ukukhipha i- abs ngaphakathi kwezinyanga ezimbalwa zokubeletha; kanye namadoda, iminyaka eyishumi ye-booze akusho ukuthi i-pack-six pack pack isheshayo. Thola kwangempela, uqale ukusebenza, ufunde ukuthanda ukuzuza okuncane nokungena ngemvume, log, log.
Yenza inothi yentuthuko yakho ukuze wazi kahle ukuthi ukulahlekelwa isisindo sakho, ukuthuthukiswa kwemisipha noma ukunciphisa ubukhulu besisindo kuqala kuphi. Lokhu kubalulekile ngoba ngaphandle kokuthi uqaphele noma uyishintshe, kulula ukucabanga ukuthi izinto zingcono noma zimbi kunalokho.
Sebenzisa i-Set Set of Scales
Sebenzisa izilinganiso ngekhono lokukala amafutha omzimba . Ukuze ukwazi ukutshela ukuthi uthuthuka kangakanani ekulahlekelweni kwemisipha kanye nesakhiwo sokwakha , thola ukufinyelela kweqoqo lezicingo ezibonisa umzimba wakho nesisindo somzimba. Ngokuvamile, isisindo sakho esiphelele ngeke sishintshe kodwa imisipha yakho iyokhula futhi ubukhulu bakho buyokwehla. Izilinganiso ezenziwe ngu-Omron noTanita ziyikhwalithi enhle futhi ukhethe amamodeli kufaka phakathi lo msebenzi.
Uma ungeke ukwazi ukukhokhela lelo zinga, zama ukuthola i-gym, club yezempilo , isikhungo sezokwelapha noma indawo yomphakathi enikeza insizakalo enjalo.
Buka Ukudla Nokudla Kwakho
Gcina ama-carbohydrate enamafutha ahlanzekile ahlanzekile ! Amaphesenti angaba ngu-25 amafutha , futhi akukho ama-sugarries angenangqondo, ama-sugar, ama-sugars ahlanzekile, ama-cola, ama-biscuits, amaqebelengwane, amaswidi nama-junk anjalo.
Vele ususe, isikhathi. Akukho.
Ukuze bathole isisindo, amaprotheni aphansi kakhulu, ikakhulukazi inyama yezinkukhu , amakheme angewona amafutha, inhlanzi efana ne-tuna kanye ne-saumon, nobhontshisi kanye nezithelo eziningi nemifino. Qinisekisa ukuthi udla okwanele. Bheka isihloko esithi Diet Body Weighting Diet . Iphutha eliyisisekelo kunazo zonke elithemba isisindo kanye nabasunguli bemisipha abakwenziyo ukudla ukudla okwanele, kanti lokho akusho ukuthi kukhona amaprotheni.
Ukulayisha lezoMisipha
Ukuze ugqoke imisipha futhi ulahlekelwe amafutha udinga ukukhulula imisipha ngokwanele ukukhuthaza ukukhula kwemisipha . Lokhu kusho ukusebenzisa wonke amaqembu omzimba okungenani kabili ngesonto futhi mhlawumbe kathathu ngesonto.
Manje uma uzitholela etafuleni emva kwezinyanga ezimbalwa zalolu hlelo, zama ukucindezela kwesinye iseshini, okwenza imihlangano yesithathu noma yesine isonto ngalinye uma uzizwa ukuthi umthetho wakho ungathatha ukuqeqeshwa okwengeziwe. Khumbula ukuthi ngalesi sikhathi kufanele uqhubeke ubonisa ukuhluleka noma ukutholakala, ngeziphindaphinda ezingu-12 zezinombolo ezingu-3 zezinombolo zokuzivocavoca ohlelweni. Kungenzeka ukuthi uguqule umthwalo wesisindo phezulu kuya ku-akhawunti ukuze uthole amandla.
Yidla futhi uphuze ngokusho komsebenzi wakho
Ukudla isikhathi ngokusho kokuzivocavoca nokusebenza isikhathi eside kungenye yezici ezibaluleke kakhulu kunoma yiluphi uhlobo lwezemisebenzi, futhi ukuqeqeshwa kwesisindo akunjalo.
- Thatha i-pro-prototype 'shooter' ngaphambi kokuzivocavoca ngamagremu angu-20 amaprotheni. Ubisi lwekhono luzokwenza.
- Thatha isiphuzo sezemidlalo nge-carbohydrate uma usebenzise isikhathi esingaphezu kwehora ngokuphakama okukhulu . Amaprotheni akudingekile ngalesi sikhathi.
- Kungakapheli imizuzu engama-30 yokuzivocavoca okuqinile, udle noma uphuze ama-gramu angu-20 amaprotheni okungenani inani elifanayo le-carbohydrate futhi ngaphezulu uma ukuqeqeshwa sekuyisikhathi eside futhi ubukhulu futhi kuhlanganisa i-cardio.
- Ungafaki ama-carbohydrate uma uqeqesha kanzima izinsuku ezine noma ngaphezulu isonto ngalinye. Udinga ukuze uvikele amaprotheni wakho we-muscle kusuka ekuphukeni futhi ushintshe izitolo ze- glycogen .
Ukuphumula nokubuyisela
Njalo emavikini angu-4 kuya ku-6 uthatha isonto elilula lapho wenza khona ngesigamu sakho sokuqeqeshwa okujwayelekile noma ukuqeqesha okugcwele ngehora lokuqina.
Lokhu kunikeza 'iwindi' lapho umzimba ungazigcwalisa khona futhi uthuthuke nakakhulu. Isimiso sokuqeqeshwa kwesisindo kanye nokwakhiwa kwemisipha kuqhubekela phambili ngokweqile , ukulimala kwemisipha, ukulungiswa nokukhula okusha. Nika le nqubo ithuba lokuba khona.
I-Cardio ethile
Abanye abaqeqeshwe ngesisindo nabaningi bomzimba bahlala besaba ukuthi umsebenzi wokuvivinya umzimba uzonqanda noma uzovimbela ukukhula kwamasipha. Ukuzivocavoca kwama-aerobic kungcono empilweni yakho, kushisa ama-calorie namafutha futhi kungasiza ekukhuleni komzimba. Yigcine ibe yimaminithi angaphansi kwengu-50 ngeseshini ngokuphansi okulinganiselwe futhi ngeke kubangele inkinga yokukhula kwemisipha. Empeleni, isisindo esihle se- cardio singasiza ekuqedeni imizimba ye-glycogen (i-glucose) futhi ikunike i-anabolic 'xaxa' enkulu lapho i-insulin, i- hormone yokwakha imisipha , kuthiwa ivuselele izicubu ngezici ezintsha zokukhula, amaprotheni, ne-glucose .
Zama Ukuguqulwa Kwezinga
Uma ungatholi lutho ngemva kwezinyanga eziningi, zama ushintsho. Umzimba uphendula ngokuhlukahluka kokuqina nokuhlelo. Uma umgomo wakho ulahlekelwa, zama uhlelo lwesifunda njengo Circuit Fit . Uma isakhiwo semisipha nokuzikhandla kungumgomo wakho futhi uhamba kancane, bese ushintsha kusuka ku-3 isethi ye-12 ephindayo kuya kumaqoqo angu-4 we-reps ayisishiyagalombili, noma zama i- pyramid noma ubeke phansi isethi lapho ushintsha khona izisindo bese uphinde uphinde uhle noma uhlele phansi isethi ngayinye . Bheka Umhlahlandlela Wokuqeqesha Isisindo Elingcono kakhulu ngemininingwane.
Shintsha isikhathi se-Workout
Ama-bio-rhythms angahluka kubantu futhi lokhu kungathinta indlela oqeqesha ngayo nemiphumela yakho. Isibonelo, i-cortisol, i-hormone ye-muscle-break breaking, iphakeme kakhulu ekuseni kakhulu kubantu abaningi. Lezi maphethini zingahlukahluka komunye nomuntu, ngakho-ke mhlawumbe ungathola imiphumela engcono ekutholeni isikhathi esihle sokuqeqesha wena, ekuseni noma ntambama.
Thola okuningi kokuphumula, ukuphumula, nokulala futhi ungadluli
Nalapha, lokhu kungase kungabonakali okubalulekile kepha kuwukuthi. Ukucindezeleka ama-hormone afana ne-adrenaline, i-noradrenaline, ne-cortisol ingadlala ingozi ngokuthuthukiswa kwemisipha nokulahlekelwa kwamafutha. Ukucindezeleka kuveza imvelo yomzimba yangaphakathi noma eyehlayo eholela ekudakaleni kwemisipha, kwezinye izimo ukuqoqwa kwamafutha, nokwehluleka ukutheleleka. Ukweqa ngokweqile kungakha imvelo yangaphakathi efanayo. Ukuphumula futhi ukhule uqine.