Uma unezikhwama ze-saddlegs, okuyigama elihle esilisebenzisa ukuchaza amafutha agcinwe ezungeze izinkalo, amathanga, kanye ne-butt, awodwa. Le yindawo lapho sivame ukulondoloza amanoni amaningi, ikakhulukazi abesifazane.
Ungase uchithe isikhathi usebenzise imishini eminingi njengemilenze yokukhwabanisa nokuthanda ukuyilahla kodwa, ngeshwa, asikwazi ukukhomba izindawo ezithile zamafutha ngokuzivocavoca.
Ngamanye amazwi, ukunciphisa kwendawo nje akusebenzi. Ngakho, usebenza ngani?
Okudingayo Ukubhekisisa Lezi Sdlebags
1. I- Cardio ejwayelekile yokuzivocavoca - I-Cardio iyindlela yokuqala yokuzivikela emanzini, okusiza ukuthi ushise amakholori amaningi ngosuku ngalunye, okuyinto yonke into yokulahlekelwa kwesisindo esebenza ngayo. Uhlelo lwesampula lwe-cardio lungase lubukeke kanje:
| Usuku | Intensity | Ubude | Ukusebenza kwesampula |
| Mon | I-HIIT (Ukuqeqeshwa Kwesikhawu Esiphezulu) | 20-30 iminithi | Umsebenzi wokuvala isikhashana se-Sprint |
| I-Tues | Ukulinganisela okulinganiselwe | 45-60 iminithi | Ukuhamba okuncane noma ukugijima |
| Wed | Ubungako obuphansi kakhulu | Usuku lonke | Sebenzisa i-pedometer ukuze uthole izinyathelo ezingu-10,000 |
| Ngehora | Ukulinganisela okuphezulu okuphezulu | 30-60 iminithi | I-45-Minute Workout Yokudla |
| NgoLwesihlanu | Ukulinganisela okulinganiselwe | 30-45 iminithi | Umsebenzi we-Cardio Endurance |
| Sat | Ubungako obuphansi kakhulu | 30-60 iminithi | Ukuhamba noma ukuhamba ngebhayisikili ende |
| Ilanga | Ukuphumula | Ukuphumula | Ukuphumula |
Uhlelo Lokuqinisa Impahla Yakho Yonke - Ungase ulingeke ukuba usebenze kuphela umzimba wakho ophansi ukuze ususe izikhwama ze-saddlebags futhi, yebo, nakanjani udinga ukuhamba komzimba okuphansi okuphansi.
Kodwa futhi kudingeka usebenze wonke umzimba wakho . Kungani? Okokuqala, ufuna umzimba wakho wonke ube namandla. Okwesibili, imisipha egcwele kunayo yonke, amakholori amaningi oshisa nsuku zonke. Isisulu sisebenza ngokweqile kunamafutha, ngakho uma unayo, isisindo esiningi uzolahlekelwa.
Ezinye zomzimba ophansi kakhulu ongayenza ukuze usebenze kuzo zonke lezo zinhlanzi, izinwele zezinyosi nezintambo zihlanganisa:
- Izikwele
- Ama-squats ayisithupha
- Ama-lunges
- Ama-Deadlifts
- Isinyathelo se-Ups
Zama lokhu okuvezwa kahle kwe-butt yokufunda kodwa ufunde kabanzi ngokusetha uhlelo oluphelele .
3. Ukudla okunempilo, okuphansi-ikhalori - lokhu cishe kuyisici esibaluleke kakhulu sokulahlekelwa isisindo. Isinyathelo sakho sokuqala ukucubungula ukuthi mangaki amakholori odinga ukudla ukuze ulahlekelwe isisindo bese ufunda kabanzi mayelana nokuthi ungashintsha kanjani ukudla kwakho ekulahlekeni kwesisindo esiphumelelayo .
Khumbula ukuthi uma uvame ukulondoloza amanoni angaphezu kwamathanga, kungathatha isikhashana ukulahlekelwa amanoni lapho. Ama-genes akho namahomoni anquma lapho ulahlekelwa khona amafutha ukuze ugijime kahle uhlelo lokuzivocavoca, udle ukudla okunempilo, okuphansi kwekhalori futhi uvumele umzimba wakho uphendule kulokho. Uma ulahlekelwa ngamasentimitha angu-inches , ngisho noma ingekho kuleyo ndawo ethile, usendleleni efanele.