Ukulahlekelwa isisindo kungaba ibhizinisi elikhungathekisayo. Kufanele udle uphilile, uqale ukuzivocavoca, bese ulinda. Futhi ulinde, ulinde futhi, ngezinye izikhathi, ulinde ngaphezulu. Ngezinye izikhathi ubona intuthuko encane futhi, ngezinye izikhathi, akukho okubonakala sengathi kwenzeke. Ngakho-ke, uma uzivocavoca futhi ubheka ama-calories akho, kungani isixazululo singahambi?
1. Uzoqala nini Ukulahlekelwa Isisindo?
Impendulo emfushane: Ayikho impendulo eqondile yalo mbuzo ngoba kunezinto eziningi ezihilelekile ekulahlekeni kwesisindo futhi umuntu ngamunye uyoba nolwazi oluhlukile.
Uma unciphise ama-khalori akho ngamakhilomitha angu-500 ngosuku ngokudla nokuzivocavoca futhi ehambisana nalokho nsuku zonke, uzobe ulahlekelwe cishe ngamapounds ngesonto. Kodwa-ke, kunezinye izici ezihilelekile ekulahlekelweni kwesisindo, ezinye zazo ongakwazi ukuzilawula ezihlanganisa ubulili, umzimba, isisindo, ubudala, izinga lokuzivocavoca kanye nezici zokuzalwa. Kunzima ukuvumela umzimba wakho uphendule ngesikhathi saso, kodwa yilokho okufanele senze futhi kusiza:
- Gxila kulokho ongakulawula : Ungakwazi ukulawula ukuthi yini oyidlayo, ukuthi uhamba kaningi kangakanani, indlela obhekana ngayo nokucindezeleka nokuthi uzikhathalela kangakanani usuku ngalunye. Ukwenza okusemandleni akho ngalowo nalowo kuzokubeka endleleni elungile.
- Khumbula ngalokho ongakwazi ukulawula: Awukwazi ukwenza lutho mayelana nezinto ezingenza kube nzima kakhulu ukulahlekelwa isisindo, njengezakhi zofuzo, ubudala, ubulili kanye nomzimba womzimba. Yeka ukuthi lezi zinto zithinteka kanjani ekuphumeleleni kwakho akucaci, kodwa wazi ukuthi ungadla kangcono futhi usebenzise okuningi, izinto ezimbili ezingakusiza ukuba ulahlekelwe isisindo.
- Bhekisela esikalini : Uma ukufika esikalini kukwenza uphapheme, yibeke eceleni ngaphandle kwesikhashana noma ubeke isisindo sakho njalo ngesikhathi esisodwa. Isikali asikwazi ukukutshela ukuthi ulahlekelwa kangakanani ngamafutha omzimba, ngakho thatha izilinganiso zakho, uthole umzimba wakho uhlolwe noma usebenzise ezinye izindlela zokulandelela intuthuko yakho . Thola izindlela zokukhuthaza impumelelo yakho futhi okwenza uzizwe kahle ngalokho okwenzayo.
- Gxila kwimiphumela oyitholayo : Ingabe uzizwa ungcono? Ukuhamba ngokushesha noma ngaphezulu? Ukuqina? Ukulala kangcono? Ngamandla amaningi? Yilokho okuqhubekayo futhi kungase kube nezinye izinzuzo zezempilo ukugcina ukhuthazwa.
2. Kungani Ungakwazi Ukukhipha I-Belly Nezintambo Zakho?
Abantu abaningi bathola ukuthi, ngisho nalapho belahlekelwa ngumzimba, ezinye izindawo azibonakali zingaphansi (okungukuthi, isisu, iziqhwa, namathanga). Uma ngabe wenza ama-crunches e-zillion ekufuneni kwakho i-abs-pack pack, khumbula:
- Ukuqeqeshwa kwe-Spot akusebenzi : Awukwazi ukwenza ama-crunches ukuze unciphise amafutha wakho wesisu noma umlenze wezinyawo ukuze unciphise i-cellulite ezungeze amathanga.
- Ukuze unciphise phansi, kufanele ulahlekelwe amafutha omzimba : I-Cardio, ukuqeqeshwa kwesisindo, nokudla yizingxenye ezintathu ezibalulekile zokulahlekelwa amafutha.
- Ngisho nokulahlekelwa amafutha omzimba akuqinisekisi ukuphelela : Umzimba wakho unquma ukuthi kuphi futhi nini lapho ulahlekelwa khona amafutha, hhayi wena. Yenza konke okusemandleni akho nokuzivocavoca kwakho futhi uvumele umzimba wakho uphendule kulokho.
- Gxila emiphumeleni emihle : Mhlawumbe ungathanda ukulahlekelwa intshi eduze nesisu sakho kunalokho, tshela nxazonke zakho noma ithole, kodwa intuthuko iyaqhubeka. Uma ulahlekelwa ngamasentimitha, uhamba ngendlela elungile futhi umzimba wakho uzogcina uhambele kulezo zinkimbinkimbi izindawo uma uhlala njalo futhi unesineke.
3. Uyeke Ukulahlekelwa Isisindo ... Yini Oyenzayo Engalungile?
I-plateaus yenzeke kuwo wonke umuntu. Uma wenza umzimba ofanayo ngokuphindaphindiwe, umzimba wakho uvumelanisa kuwo futhi ukuqeqeshwa kwakho kusebenza kancane. Uma ufinyelele epulazini zama lawa macebiso:
- Yandisa umsebenzi wakho wokuzivocavoca : Sheshisa ukuqeqeshwa kwakho okuvamile noma zama ukuqeqeshwa kwesikhashana ukuze ukhuthaze ukukhuthazela kwakho nekhalori-ukushisa.
- Zama okusha : Ukuphikisa umzimba wakho ngokwenza into ongakaze uyenze-ugibele ibhayisikili noma uhambe ukuze ugejine ukuze ugcine imisipha yakho ingajwayele ukuzivocavoca okulodwa.
- Phakamisa izisindo : Uma ungeyena uqeqesho lwesisindo, qalisa uhlelo lokuqeqesha amandla ayisisekelo izikhathi ezingu-2-3 ngesonto. Ukwengeza imisipha kuyokwandisa umzimba wakho futhi kukusize ulahlekelwe amafutha omzimba. Uma uphakamisa izisindo, zama ukushintsha uhlelo lwakho njalo ukuze uphonse imisipha yakho ngezindlela ezahlukene.
- Engeza olunye usuku lokuzivocavoca : Ngisho neminye imizuzu engama-15-20 ngesonto ingakusiza ushise amakholori amaningi.
4. Uye Wazivocavoca Izinyanga Ezinhlanu futhi Empeleni Uthola Isisindo
Uma usebenzisa isilinganiso, singabe sincomeka yini ukuthi uyibeke eceleni futhi usebenzise ezinye izindlela ukuze ulandele intuthuko yakho ? Isikweletu asikwazi ukukutshela ukuthi ulahlekelwa yini noma uthola. Uma ulandela uhlelo oluphelele, kungenzeka ukuthi uthola imisipha kunokuba ukhuluphele .
- Ngisho noma isisindo sakho senyukela phezulu, usengase ulahlekelwe amafutha omzimba : Ubuhlungu bukhulu kunamafutha futhi kuthatha isikhala esincane. Qaphela indlela izingubo zakho ezifanele ngayo - uma ulinganisa okuningi kepha ubeke phansi, usendleleni efanele.
- Thatha Izindlela Zakho : Sebenzisa itekisi yokulinganisa ukukala isifuba sakho, isinqe, izinqulu, izingalo namathanga. Njalo emavikini amane noma ngaphezulu, phinda ubathathe ukulandelela intuthuko yakho. Uma ulahlekelwa amasentimitha, futhi, usendleleni efanele.
- Uma uye waba nesisindo futhi ungazange uhlehlise phansi, bheka ukudla kwakho : Abanye abantu bahlaziya umzimba ngokudla okuningi, becabanga ukuthi ukuzivocavoca kubanika imvume yokudla okufunayo. Ungase uphinde uphumule ngemuva kokusebenza ngaphandle kwakho okujwayelekile, okungashintsha ukuthi mangaki amakholori owashisa nsuku zonke. Gcina umagazini wezinto odlayo nokuthi ungakanani umsebenzi owutholayo ukuze ulandele ukuthi kwenzekani nokuthi kwenzekani.
5. Usebenze Amaviki Amaningana Futhi Awubonanga Imiphumela. Ungaqhubeka Uhamba Kanjani?
Ukugxila ekulahlekeni kwesisindo kuyindlela eqinisekile yokuthola ukukhathazeka. Ukunikela ngokulahlekelwa isisindo nokugxila kwezinye izinzuzo kungakugcina uma izikhathi ziba nzima. Izinzuzo ezimbalwa zokuzivocavoca zihlanganisa:
- Amandla amaningi
- Ukulala okungcono
- Ukugxila okwengeziwe nokugxila
- Ukunyakaza okuqhubekayo
- Ukucindezeleka kunciphise
- Ukuzethemba okuningi
Uma ukhungathekile ngokuntuleka kwemiphumela, amapulangwe noma ezinye izinkinga zokulahleka kwesisindo, khumbula ukuthi ukulahlekelwa isisindo kuthatha isikhathi, ukubekezela nokuvumelana. Kungathatha izinyanga noma iminyaka ukubona izinguquko ezibalulekile ngakho, uma uzizwa uthanda ukuyeka, khumbula ukuthi okwenzayo manje kuzothinta ikhwalithi yakho yesikhathi esizayo yokuphila.