1 - Ukusebenza Kwamaminithi We-Weight Loss
Uthi kangaki ukuthi awunayo isikhathi esanele sokuphuma? Uma unjengeziningi ezingezizo zokuzivocavoca, usho ngaso sonke isikhathi. Kodwa uma uzimisele ngokufinyelela nokugcina umgomo wakho wokulinganisa, udinga ukuthola isikhathi sokuzivocavoca. Kodwa nansi izindaba ezinhle: Udinga kuphela imizuzu embalwa ngosuku ngalunye.
URob Fletcher, umdali we-"ANGT - America's Next Great Trainer," uthi isimiso sokuzivocavoca esingamaminithi amahlanu singenza umehluko omkhulu. Eqinisweni, uphonsela inselele amaklayenti akhe ukuba kube nenselele yokuqala ukuqala kwezinsuku eziyisikhombisa, lapho ebacela ukuba babeke eceleni imizuzu emihlanu ngosuku ukuphuma. Uthi lokhu ukuzibophezela okulula kusiza ukushisa izinguquko zemikhuba enempilo futhi kukhuthaze ukuqiniswa kokwethemba okuhle.
2 - Bhisa amafutha amaningi usuku lonke
Ngakho-ke, mangaki amakholori ongawashisa ngesikhathi sokusebenza ngomzuzu emihlanu? Kuncike ekusebenzeni kanzima. UFletcher uthi ungashisa ama-khalori angu-20 ngomzuzu ngomsebenzi wokuvala isikhawu esiphakeme .
Kodwa inzuzo yangempela ifika ngemuva kokuqeda umsebenzi. Ukusebenza okunamandla emizuzu emihlanu kungakusiza ukuthi ushise amafutha amaningi usuku lonke. UFletcher uthi uthola "umphumela wokuhamba ngemuva" kwamahora angu-48 ngemuva kokuzivocavoca okukhulu. Ukuzivocavoca umzimba kuthiwa lokhu kusetshenziselwa ukusetshenziswa kwe-oxygen (EPOC) . Ngamazwi alula, kusho ukuthi umzimba wakho udla oksijithali okwedlula futhi ushisa amafutha amaningi nama-khalori emahoreni emva kokuzivocavoca okukhulu.
Ngakho-ke, ukuvivinya umzimba kwakho kungadlulela imizuzu emihlanu nje kuphela, kodwa izinzuzo ezinamafutha ziqhubeka usuku lonke.
3 - Hlela umsebenzi wakho we-5-Minute
Kukhona izinto ezimbalwa okufanele uyenze ukusetha umsebenzi wakho wamaminithi amahlanu wokulahlekelwa isisindo. Okokuqala, kufanele uqiniseke ukuthi unempilo ngokwanele yokwenza umsebenzi onamandla. Hlola nodokotela wakho uma ungazange usebenzise isikhathi esithile, uma kukhona ukulimala noma ukukhathazeka ngempilo yakho. Okulandelayo, qiniseka ukuthi uhlomele kahle izinga lakho lokuzivocavoca .
I-mini-start-fat-burning burnout ayidingi imishini ekhethekile. Iningi lemisebenzi ingenziwa ngokusebenzisa isisindo somzimba wakho njengokumelana. Kodwa njengoba uqhubeka futhi ulungele ngokwengeziwe, uFletcher ukhombisa ukuthi ungeza amabhola omuthi , ama-dumbbells, noma ama- resistance bands ukuze uthuthukise "isithando somlilo" sakho.
I-4 - 5-Amaminithi we-Weight Loss Workout # 1
Ngaphambi kokwenza lokhu okuvezwayo okwakhiwa nguRob Fletcher, ungase ufune ukuzijwayeza ngalunye lwezivivinyo . Iningi lemisebenzi kule mini yokuzivocavoca mini iyichaza, kodwa hlola izixhumanisi nezithombe uma udinga isiqondiso esengeziwe. Khumbula ukushintsha njengoba kudingeka uma uqala ukuqala.
I-5-Minute Isisindo sokulahlekelwa kwesisindo # 1
Yenza umsebenzi ngamunye ngomzuzu owodwa. Ukuphumula amasekhondi angu-15 phakathi komsebenzi ngamunye.
- Qalisa endaweni
- I-jacking jacks
- Ama-Burpe
- Ukujima
- Abagibeli bezintaba
I-5 - 5-Minute Workout # 1 yokulahlekelwa kwesisindo
Umzuzwana wesibili wokuncipha kwesisindo sokuphakama okuphakanyiswe nguFletcher usekelwe ekuphindaphindiwe, hhayi ngesikhathi. Futhi, shintsha uma kunesidingo uma uqala ukuqala. Futhi khumbula ukwengeza ukumelana (ama-dumbbells, ama-resistance bands, noma ibhola lemithi) njengoba izinga lakho lokufaneleka lithuthukisa.
I-5-Minute Isisindo sokulahlekelwa kwesisindo # 2
Yenza okuphindaphindiwe kokubili kokuzivocavoca ngalunye. Phinda ukulandelana izikhathi eziningi ngangokunokwenzeka emizuzwini emihlanu.
6 - 5-Minute Amathiphu wokuPhumula kokuPhumula kwesisindo
Ngisho noma kufanele ukwazi ukwenza uhlobo oluthile lomsebenzi womzimba nsuku zonke, kuzoba nezikhathi lapho umane ungawutholi ukuqeqeshwa kwamaminithi amahlanu. Ngakho-ke, kufanele uchithe uhlelo lokupheka kwesisindo ngokuphelele? "Akunjalo neze!" kusho uFletcher.
Uthi: "Ungalokothi udikibale," usho kanje. "Isihluthulelo siyiqiniso. Nokho, izinto zenzeka futhi izinsuku ngeke zilahleke." Usikisela ukuthi uphinde uqhubeke futhi uqhubeke. Uphinde ugcizelele ukubaluleka kokudla okunempilo emva kokusebenza. Uthi ukudla ukudla okufanele emva kokuzivocavoca kuzosiza ukugcina unelisekile, ukuze uhlelo lwakho lokulahlekelwa isisindo luhlale endleleni.
7 - Okunye oku-5-Minute Workouts for Weight Loss
Uma ujabulela ukusebenza kwemizuzu emihlanu futhi usemakethe amathuluzi omsebenzi omusha, i-Jabra Sport Coach efihlekile engenazintambo zingase zibe ukutshalwa kwezimali okuhle. Ama-earbuds anikwe amandla e-Bluetooth axhuma kuhlelo lokusebenza lwe-Jabra Sport Life futhi ahlinzeke uchungechunge lwezinhlelo zokusebenza ezincane eziqondiswayo ongayenza ngenkathi ulalela umculo. Ukusebenza kokulahlekelwa kwesisindo kuvela kumaminithi angu-3-6 futhi kungashintshwa noma kwenziwe ngokwezifiso ngokusezingeni lakho lokuzivocavoca nemigomo. Ungasebenzisa futhi uhlelo lokusebenza kanye nama-earbuds ukulandelela futhi akuqeqeshe ngeminye imisebenzi yakho eyintandokazi efana nokugijima, ukuhamba ngebhayisikili, noma ukuhamba.
Kodwa akudingeki uchithe noma yimaphi imali ukuze udale ukuzivocavoca kwakho okuncane ukuze ulahlekelwe isisindo. Mane nje uhlanganise izinto ezimbalwa zemisebenzi oyikhonzile futhi uzinike isikhathi njengoba uzigcwalisa. Ungakwazi ukugibela izitebhisi zasendlini, ungene egumbini lakho lokuphumula noma ubambe isikhala sodonga ngenkathi ukhuluma efonini. Ungakwazi ngisho nokuguqula isimiso sakho sokungena endlini ibe seseshini esivuthayo . NjengoRob Fletcher uthi, ukhiye ukuhambisana. Zama ukuqedela uhlobo oluthile lomsebenzi usuku ngalunye ukuze ushise amakholori alanele, ukuze ufinyelele futhi ugcine umgomo wakho isisindo.