Ingabe Kubi Ukusebenza Nsuku Zonke?
Ngezinye izikhathi, ukuzivocavoca ngezinhloso ezinhle kulahlekelwa isisindo esincane kakhulu. Okubi nakakhulu ukuthi bavame ukubona abangane babo behlehlisa kancane amasonto emva kokuqala uhlelo olusha lokuzivocavoca . Kungaba ukukhathazeka nokudideka.
Ngakho yini eyenza uhlelo olulodwa lokulahlekelwa kwesisindo luphumelele futhi omunye ahluleke? Kungaba khona izinto eziningi ezihilelekile. Kodwa ezimweni eziningi, imbangela ingalandelwa kwenye yalezi ziphazamiso.
Uma uthola ubunzima bokuchitha amakhilogremu ambalwa futhi uhlelo lwakho lokuzivocavoca aluvumelani nanoma yimiphi imiphumela, bheka ukuthi wenza elinye lala maphutha ajwayelekile okusebenza.
Ingabe Kufanele Ngisebenze Nsuku Zonke Ukunciphisa Isisindo?
Akukubi ukuphuma nsuku zonke. Ukwenza uhlobo oluthile lokusebenza ngomzimba usuku ngalunye luhlakaniphile uma uzama ukunciphisa. Kodwa uma ufuna ukunciphisa isisindo, ukuphinda imodi efanayo yokuzivocavoca, amandla, noma ubude bosuku ngemva kosuku ngeke kusebenze. Kungani? Umzimba wakho ulungisa ukulayisha komsebenzi wansuku zonke futhi ushaya isiteji esesabekayo sokulahlekelwa isisindo .
Lungisa le nkinga: Thuthukisa isimiso sokusebenza okubandakanya imisebenzi ehlukene , amazinga ahlukene okuqina kanye nobude obukhulu beseshini. Isibonelo, uma uvame ukwenza imizuzu engu-40 yokuhamba, gcina lo msebenzi emsebenzini wakho wokuzivocavoca uhleli izinsuku ezimbili noma ezintathu ngesonto. Kodwa njengengqinamba eyengeziwe, hamba ngezinsuku ezingu-60-75 ngelinye ilanga phakathi nesonto. Ezinsukwini ezisele, hlanganisa ekusebenzeni ngebhayisikili nangosuku lokuhamba / ukuhamba kwesikhathi .
Uma unempilo ngokwanele yokwenza umsebenzi onamandla, engeza ukusebenza kwe-HIIT , okuye kwaboniswa ukuthi iphumelela ekushiseni amafutha . Ngokufaka ezihlukahlukene ezihlukahlukene esimisweni sakho, ungakwazi ukuphuma nsuku zonke futhi ugweme ukushisa.
Ungagxeki ngokudla okuningi
Uma ungeza ukuzivocavoca esimisweni sakho, uthola ulambile kaningi - ikakhulu lapho usebenza nsuku zonke.
Ukubhekana nalokhu kulambile kungaba yimpi yokukhuphuka, ngoba kaningi kukhona izwi elincane ngaphakathi kwekhanda lakho elithi, " Ngingadla noma yini engiyifunayo ngoba ngisebenzisa namuhla ."
Leyo ngqondo inengqondo. Kodwa uma uzama ukwehlisa isisindo ngokuzivocavoca, udinga ukufezekisa ukulahlekelwa kwekhalori ethile ekupheleni kosuku. Uma ukwanelisa ukulamba kwakho kokuzivocavoca ngokudla okuphezulu kwekhalori noma ngisho nokudla okunempilo kakhulu, uzophela ukubeka zonke izinhlamvu ozishisayo. Khona-ke, ukulahlekelwa kwekhalori lakho nokulahlekelwa kwesisindo sakho kungase kuphele.
Lungisa le nkinga: Ngaphambi kokuba uqale noma ushintshe uhlelo lwakho lokuzivocavoca, thola ukusetshenziswa kwakho kwansuku zonke . Ungazibala ngokwakho noma uthole ukuhlolwa komzimba okwenziwa ngumsebenzi onjengoba ngumqeqeshi womuntu siqu noma u-dietitian obhalisiwe. Uma uqala uhlelo lwakho lokuzivocavoca qinisekisa ukuthi ukhulisa ukudla kwakho kuphela ukuze ugcine ukulahleka kwekhalori ekupheleni kosuku. Ukulahleka kwamakhalori angu-500 ngosuku noma ama-khalori angu-3500 ngesonto kufanele kubangele ukulahleka kwesisindo esisodwa isonto ngalinye.
Gwema Ukuqeqeshwa Okuhle
Uhlelo oluhle lokuzivocavoca luhlanganisa ukuqeqeshwa kwe-cardiovascular (aerobic), ukuqeqeshwa kwamandla nokusebenza okuguquguqukayo (ukwelula). Uhlelo oluhlelekile lokufunda luqinisekisa ukuthi umzimba wakho uhlala uphilile futhi ufanelekile.
Kodwa ngayinye yalezi zigaba ezintathu inezinzuzo zokulahlekelwa isisindo. Uma uhlela isikhwama esisodwa noma ezimbili, uzoqeda uhlelo oluhlelekile lokuzivocavoca futhi ngeke uvune imivuzo ephelele yokulahlekelwa isisindo sezinhlelo zakho zokuzivocavoca.
Lungisa le nkinga: Izinhlelo eziningi zokulahlekelwa kwesisindo zibandakanya umsebenzi we-aerobic ngakho-ke akunakwenzeka ukuthi uzodinga ukwengeza i-cardio. Kodwa kufanele futhi uqiniseke ukuthi wenza izinsuku ezingu-2-3 zokuqeqesha amandla , futhi. Uma isikhathi siphutha, yenza umsebenzi wokujikeleza futhi ugcwalise izikhathi ezincane zamandla okusebenza phakathi kwama-cardio. Khona-ke, qedela yonke imizuzu ngemizuzu engu-10-15 yokwelula ukuze ugcine amalunga enempilo nomzimba ongenakulimala.
Unganciphisi umsebenzi ongasebenzi Wokuzivocavoca
Kuhle uma uya ejimini nsuku zonke bese uqedela ukuzivocavoca kombulali - ngaphandle kokuthi kunenzuzo ukuthi uchitha lonke usuku embhedeni. Uma uhlaziya ngokuzivocavoca kwakho ngokunciphisa inani lokungazivocavoca umzimba okwenzayo phakathi nosuku, imali yakho yansuku zonke ye-caloric ingase iphele ifana nokungathi awuzange uye ejimini nhlobo.
Lungisa le nkinga: Umsebenzi ongenziwo umsebenzi wokuzivocavoca we-thermogenesis (NEAT) kufanele ulandele iphesenti elibalulekile lamakorikhi owashisa usuku ngalunye. Uma i-NEAT yakho iyancipha, umzimba wakho wehlisa umzimba, awushisi amakholori amaningi ngosuku ngalunye futhi awunciphisi umzimba.
Uma ukusebenza kwakho kukudonsa kuze kube sekugcineni, kungase kube yisikhathi sokuhlola kabusha uhlelo lwakho. Qinisekisa ukuthi ukusebenza kwakho okunamandla kakhulu kuncane nokuthi ufaka izinsuku zokulula zokulula phakathi nesonto ukunikeza umzimba wakho ithuba lokubuyisela futhi ukuvuselela.
Futhi, khumbula ukuthi akusiyo njalo ukuqeqeshwa okubangela ukuntuleka kwe-NEAT. Ngezinye izikhathi ukukhetha ukulala embhedeni noma ukuhlala esihlalweni usuku lonke kwenziwa ngomkhuba kunokukhathala kwangempela. Zama ukweqa ngentambama ntambama bese uhamba ngezinyawo. Uhambe emsebenzini? Bona ukuthi ungasebenzisa indawo yokusebenzela noma uthathe amaphuphu amancane ukuze uphume esihlalweni sakho bese uhamba.
Gwema ukusebenzisa izithako neziphuzo zezemidlalo
Ingabe uvuselela ngesikhathi noma ngemva kokuzivocavoca kwakho ngeziphuzo zezemidlalo noma imigoqo? Uma kunjalo, cishe usula ukulahlekelwa kwekhalori owawutholile. Kwezinye izimo, abagijimi badinga iziphuzo zezemidlalo, kepha emanzini amaningi okuzivocavoca yiyona ndlela engcono kakhulu yokukhetha i-hydration. Futhi ukwesekwa kokudla kokudla kwakho kokuthutha cishe akusizi noma. Kunezinkulungwane zemikhiqizo emakethe futhi, ngokudabukisayo, iningi labo alenzi lutho kodwa lenze izithembiso ezingenalutho futhi ludle isikhwama sakho.
Lungisa le mphutha: Esikhundleni sokutshala izimali emiphongolweni, iziphuzo, noma izithako, utshala izimali ekuhambelaneni nomdlali wezemidlalo oqinisekisiwe noma obhalisiwe bokudla. Bayokusiza ukuqinisekisa ukuthi uthola okwanele uhlobo olufanele lwamakhalori ukuze uphinde utholakale ngokwanele kusuka emsebenzini wakho. Bangakusiza futhi ukuba uhlaziye futhi mhlawumbe ukhethe izimangalo ze-supplement ofuna ukuyisebenzisa.
Izwi kusuka
Kungakhathaliseki ubukhulu bakho, ukuzivocavoca kufanele kube yingxenye yendlela yakho yansuku zonke. Uzothola izinzuzo ezingenakubalwa zezempilo uma uhlanganyela emisebenzini yomzimba nsuku zonke. Kodwa uma uhlanganyela ohlelweni lokuzivocavoca ukuze ulahlekelwe isisindo kudingeka uqaphele ngokukhethekile ukwandisa uhlelo lwakho ukuhlangabezana nalolo mgomo. Yenza izinguquko ezimbalwa nje, gwema la maphutha avamile, futhi kungenzeka ukuthi ubone imiphumela esikalini.