Landela isimiso sokuqeqeshwa okulinganiselayo
Uyini uhlobo oluhle lokuzivocavoca ukuze ulahlekelwe isisindo? Ayikho uhlobo olulodwa lokuzivocavoca olusebenza kahle ekulahlekeni kwesisindo. Kukhona empeleni ezintathu. Ungakha isimiso sokuqeqeshwa okulinganiselayo ukuhlanganisa zonke ezintathu ukuze uthole imiphumela esheshayo esikalini.
Hlela ukuvivinya umzimba kwe-Aerobic ukuLawula isisindo
Izenzo eziningi zokulahlekelwa isisindo ziyi-aerobic. Ukuvivinya umzimba nge-aerobic kungabizwa ngokuthi ukuqeqeshwa kwenhliziyo , i- cardio noma i- aerobics nje.
Ukuvivinya umzimba kuhlanganisa noma yikuphi ukunyakaza okuphakamisa izinga lakho lenhliziyo futhi kukuphefumula ngokujulile isikhathi eside . Ukugijima kuyisenzo senhliziyo, ngakho-ke ukubhukuda, ukugibela ibhayisikili nokuhamba ngokukhululekile. Ukuphakama kwesisindo kwenza inhliziyo yakho ikhuphuke futhi ikuphefumule ngokujulile kodwa hhayi isikhathi eside ukuze ukwazi ukufaneleka njenge-cardio.
Umsebenzi we-Aerobic ungumgogodla wezinhlelo zokuzivocavoca kakhulu lapho ukulahlekelwa isisindo kuwumgomo. Kungani? Ngoba i-aerobics iyashisa amafutha nama-khalori. Uma uhlanganyela ekuqeqeshweni kwe-cardio, ufaka imetabolism yakho ibe yi-hyperdrive bese uvuselela i-calori-injini yakho evuthayo. Futhi uma usebenza kanzima ngokwanele, ushisa amafutha nama-khalori kokubili ngesikhathi nangemva kokuzivocavoca.
Umsebenzi we-cardiovascular also uthuthukisa umsebenzi wenhliziyo yakho namaphaphu. Nakuba lokhu kungase kungabangeli ngokuqondile ukulahlekelwa isisindo, kuzosiza umzimba wakho ukuba wenze ngcono usuku lonke olungakusiza ukuba uhlale usebenza ngisho nalapho ungasebenzisi.
Isibonelo, uma inhliziyo yakho iphilile, ungase ube namathuba amaningi okuthatha izitebhisi esikhundleni se-elevator noma uhambe uye esitolo esitolo esikhundleni sokushayela. Lezi zinto ezingezizo zokuzivocavoca zisiza ukuthi ushise amakholori amaningi usuku lonke.
Uma usulungele ukwenza isimiso sokuqeqeshwa okulinganiselayo ngokuzivocavoca kwe-aerobic, ungaqala ngohlelo olulula lokuhamba lokulahlekelwa isisindo .
Njengoba uthola ukhululekile kakhulu ngohlelo lwakho, faka ukuhamba okuhambayo ukuze ulahlekelwe isisindo ngokushesha noma ngisho nebanga eligijima ekulahlekelweni okukhulu kwamafutha .
Isimiso Samandla Ukuzivocavoca Ukwakha Imisipha
Ukuqeqeshwa kwamandla yilohlobo lokuzivocavoca olwakha izicubu ezinomzimba ezinempilo. Imisipha enamandla ikusiza ukuba uthuthe umzimba wakho ngokuphumelelayo. Abanye abantu babhekisela ekuqeqesheni amandla njengokuthi "ukuphakamisa izisindo" kodwa kunezindlela ezilula zokuzivocavoca umzimba ezifanele ukuqeqeshwa kwamandla yize zingabandakanyi ukuphakamisa isidumbu noma ipulethi yesisindo kumshini. Ungenza ngisho nokusebenza kokuqeqeshwa kwamandla okulula ekhaya .
Ngesinye isikhathi, abantu abazama ukunciphisa isisindo bazokweqa ukwehlisa umzimba ngoba injongo yalolu hlobo lomsebenzi ukufaka isisindo kuhlaka lakho. Emva kwakho konke, kungani ungenza izivivinyo zokwakha isisindo ukuze ulahlekelwe isisindo? Kodwa ngokuhamba kwesikhathi, ukwengeza imisipha kukusiza ukuba ulahlekelwe amafutha.
Uma wenza imisipha, ukwandisa inani lezincubu ezinomzimba emzimbeni wakho. Umzimba onomzimba obunamafutha obuthakathaka uvutha amakholori amaningi ngisho nalapho ephumula. Ngenxa yalesi sizathu, ochwepheshe batusa ukuthi sihlanganise izivivinyo zokuqeqesha amandla ukuze sinciphise umzimba ngokuphumelelayo. Akudingeki ube yi-bulky ne-muscular, kodwa ifreyimu eqinile ye-toned kungenzeka ukuthi ibe nokusebenza kahle kwe-metabolism.
Umzimba onomzimba omningi unesimo esingcono kunomzimba onamafutha amaningi.
Ukuqeqeshwa kwamandla nakho kubaluleke nakakhulu njengoba sisebudala. Ngezizathu eziningi, ukugaya umzimba kwethu kunciphisa njengoba sikhula. Abesifazane abaningi bathola ukuthi emva kokuya esikhathini, ukuzuza kwesisindo kungenakugwema futhi ukulahlekelwa isisindo akunakwenzeka. Kodwa izisebenzi eziqhubekayo ukwakha nokugcina imisipha zingenakwenzeka ukuba zihlupheke ngokwemithi emincane nokuzuza ngokweqile.
Uma usulungele ukwenza izivivinyo zamandla ukuze ulahlekelwe isisindo, qala ngokukwenza uhlelo olulula lokuqeqesha isisindo ekhaya. Noma faka izingalo zakho, imilenze, futhi ungabikho ngomkhuba wokuqeqesha amandla okulula okuthatha imizuzu engu-15-20 kuphela kathathu ngesonto.
IShedyuli Yokuzivumelanisa Ukuzivocavoca Ukunciphisa Ukucindezeleka, Hlala Unempilo
Ukuqeqeshwa kokuvumelana nezimo kulula. Uhlelo lokwelula oluphumelelayo kuthatha isikhathi esincane kuphela futhi singenziwa cishe nganoma yisiphi isikhala. Noma kunjalo, ukuqeqeshwa kwezimo eziguquguqukayo ngokuvamile kuyingxenye enkulu yokuzivocavoca. Lokhu kuyinhlanhla ikakhulu ngoba abantu abathengisa bayajabulela izinzuzo ezithile ezingabasiza ukuba balahlekelwe isisindo .
Ukwehlisa kusisiza ukuba silondoloze ukuhamba okuhle kwezingxenyeni zethu futhi kusize imisipha yethu ukuba ihlale ingasebenzi futhi iphilile. Konke lokhu kusisiza ukuba sithuthuke ngokuphumelelayo emini futhi sizwe ubuhlungu obuncane kusuka emisipha eqinile noma ekungalingani kwemisipha. Umzimba onempilo kungenzeka ukuhambisa ngaphezulu futhi ushise amakholori amaningi.
Kodwa inzuzo enkulu kunazo zonke ezitholwa yi-dieters elula ukuthi ikhulula ukucindezeleka. Abantu abanobunzima bokulahlekelwa kwesisindo bavame ukudla ukudla ngokomzwelo njengesizathu esiyinhloko sokukhohlisa ekudleni kwabo. Uma i-dieters ingathola indlela enempilo yokunciphisa ukucindezeleka khona-ke ingakwazi ukuyisebenzisa njengesisombululo sokuvimbela ukuqeda ukudla okudliwayo noma ukukopela lapho imizwelo yabo ithola okuhle kakhulu kubo.
Futhi ekugcineni, uma ufaka ukuzindla okunokuthula ohlelweni lwakho lokwelula, kungakusiza ukuba ulale kangcono ebusuku . Kungani kunjalo? Ucwaningo luye lwabonisa ukuthi abantu abaphumule kahle baningi amathuba okwenza ukudla okungcono kunabantu abakhathele.
Ulungele ukufaka ukunwetshwa kwendlela yakho yokusebenza elinganiselayo? Qala ngecebo elilula ongayenza ekamelweni lakho , e-gym noma ngaphandle nganoma isiphi isikhathi emini.
Yakha Ukusebenza Kwakho Okulinganiselayo
Manje ukuthi uyazi ukuthi kungani uhlobo ngalunye lokuqeqeshwa luba nezindaba, qiniseka ukuthi uhlanganisa uhlobo ngalunye lokuqeqesha ohlelweni lwakho oluphelele lwamasonto onke . Akudingi isikhathi esikhulu sokutshalwa kwezimali. Uma okwamanje ubamba iqhaza emisebenzini ethile ye-aerobic ezinsukwini eziningi zesonto, engeza ukuqeqeshwa kwamandla amaminithi angu-15-30 kulezi zinsuku futhi imizuzu eyishumi nje yokwelula ekupheleni kweseshini ngayinye. Lokhu kutshalwa isikhathi esincane kungakusiza ukuba ujabulele umvuzo omkhulu uma sekuyisikhathi sokuya esikalini.