Imibuzo yakho yokubhoboza
Kungakhathaliseki ukuthi imigomo yakho yokuzivocavoca kanye nokulawulwa kwesisindo kungase ibe, ukushisa amafutha amaningi njalo kuyinto enhle. Cha, awukwazi ukuyibeka (noma kunjalo, ungangikhuthazi), kodwa ungawasebenzisa kahle ukusebenza kwakho ukuze umise umzimba wakho ube umshini osebenza kahle, osebenzayo oshisayo.
Ngezansi kukhona izimpendulo zemibuzo yakho mayelana nokushisa amafutha amaningi ngokuzivocavoca.
Ngumuphi umsebenzo omuhle kakhulu wokushisa amafutha?
Ungase ufunde ama-athikili noma izihloko zamaphephandaba uveza ukuqeqeshwa okungcono kakhulu noma ukuzivocavoca ngamafutha okushisa kodwa, iqiniso liwukuthi, noma yikuphi ukuzivocavoca okukufaka endaweni yakho yezinga lokushaya kwenhliziyo kungakusiza ushise ama-calories bese ulahlekelwa amafutha. Ukuzivocavoca umhlabeleli yiyona oyithandayo. Uma ujabulela lokho okwenzayo, uzokwenza njalo futhi usebenze kanzima kuwo. Isihluthulelo sokwenza umsebenzi osebenzayo kuwe ukugxila ku:
Ukuqina :
Ukusebenza kanzima kubaluleke kangakanani ekulahlekelweni kwamafutha . Uma usebenza kanzima, ama-calories angaphezulu uzowashisa futhi ekugcineni uzoshisa amanoni amaningi. Lokhu akusho ukuthi kufanele uzibulale ngesikhathi ngasinye sokuzivocavoca, kodwa ukusebenza ezinhlobonhlobo zamandla phakathi nesonto lonke, kunokuba uhlale ngendlela efanayo ngaso sonke isikhathi, kungakusiza ukwandisa amafutha akho. Ukuqeqeshwa isikhathi sokuphindelela kanye noma kabili ngesonto kuyisinqumo esihle sokuxuba ijubane, ukushisa ukwedlula kakhudlwana nokwakha ukukhuthazela.
Isikhathi:
Ukuzivocavoca isikhathi eside kangakanani kubalulekile ukushisa amakholori . Uma usebenzise isikhathi eside, ama-calories amaningi ongashisa kodwa, futhi, lokho akusho ukuthi yonke imishini kufanele ihlale ihora noma ngaphezulu. Ukuqina kwakho kuzovame ukucacisa ukuthi usebenzise isikhathi eside kangakanani, ngokwesibonelo, uma wenza ukuqeqeshwa kwezinga eliphakeme kakhulu , ukuqeqeshwa kwakho kuyoba mfushane ngenkathi ukusebenza okulinganiselayo okukuvumela ukuvumela amandla okwenza isikhathi eside.
Ingabe kufanele ngisebenze ' emafutheni okushisa amafutha ' ukushisa amafutha amaningi?
Yiqiniso kuyilapho ukuzivocavoca (ngokuvamile 60-70% wezinga eliphezulu lenhliziyo yakho ) kusebenzisa amafutha amaningi ukuze uphefumule umzimba wakho, akusho ukuthi ushisa amafutha amaningi. Kubaluleke kakhulu ukugxila ekusetshenzisweni kwekhalori jikelele uma ufuna ukulahlekelwa amafutha. Ukulandela uhlelo olulinganiselayo lwe- cardio , ukuqeqeshwa kwamandla , nokudla okunempilo kuzokusiza ukuba udale ukulahleka kwekhalori okudingeka ulahlekelwe amafutha.
Ngingawutshisa kanjani amafutha ngokuzivocavoca kwe-cardio ?
I-Cardio ingenye yezindlela ezingcono kakhulu zokushisa ama- khalori angaphezulu kwesinye sezulu swoop, okwenza kube isithako esibalulekile uma umgomo wakho ukulahlekelwa amafutha. Zingaki ukhalori ozishisayo kuxhomeke kulo msebenzi, ukuthi kunzima kanjani ukusebenza kanye nezinga lakho lokuzivocavoca, phakathi kwezinye izinto.
Njengoba kukhonjisiwe ngenhla, akukho ukuvivinya umzimba kwe-cardio okusiza ukuthi ushise amafutha amaningi, kodwa imisebenzi ethile yenza ukushaya kwenhliziyo yakho ngokushesha kunabanye. Enye indlela yokwandisa ikholori yakho ukushisa ukukhetha:
- Ukuzivocavoca nomthelela - Ukuzivocavoca okuthinta , njengokuhamba noma ukuvivinya umzimba okuvame ukuvuthisa inhliziyo yakho ngokusheshisa kunokuzivocavoca okungabikho-njengokubhukuda noma ukuhamba ngebhayisikili.
- Ukuzivocavoca okuphezulu : Imithwalo yemithonya ephezulu efana nokugijima, ukugwedla intambo noma ukugxuma ama-jacks futhi kuthola ukushaya kwenhliziyo yakho ngokushesha kunomthelela ophansi. Isibonelo, umuntu ongu-150-lb angashisa ama-kilojoule angama-170 ahamba nge-4 mph imizuzu engu-30, noma amakholori angu-272 asebenza nge-5 mph ngesikhathi esifanayo.
- Ukuzivocavoca umzimba wonke : Ukusebenzisa kokubili okuphezulu nangokwehla, njengokwenqamula ezweni lokuhamba ngezindiza, ngokuvamile kuzothola ukushaya kwenhliziyo ngokushesha, kukuvumela ukuthi ushise amakholori amaningi esikhathini esifushane.
I-Calorie-Burning Cardio Workout Imibono
- Umsebenzi wokuvala isikhashana se-Aerobic (HIIT)
- Ukuqeqeshwa Kwesikhashana Kwabaqalayo
- I-Low Impact ye-Cardio Blast
- Umsebenzi we-Cardio Medley
Ngingawutshisa kanjani amafutha ngokuqeqeshwa kwamandla ?
Nakuba i-cardio ivame ukushisa ama-khalori amaningi kunokuqeqesha amandla, ukuphakamisa izisindo kubalulekile nokushisa amafutha . Isisindo sokuqeqesha isisindo uPaul Rogers uthi ku-athikili yakhe, " Ukushisa Ukushisa Nge-Weight Training ," Ukuqeqeshwa kwesisindo, uma kwenziwa ohlelweni olufanele, kuzokwakha imisipha, ukusebenzisa amanye amafutha njengomthombo wamandla ngesikhathi sokuqeqeshwa kwesisindo, nokushisa amanye amafutha isikhathi emva kokuqeqeshwa kwesisindo lapho umzimba wakho ukwanda, mhlawumbe amahora amaningana. "
Ezinye izindlela zokwandisa amafutha akho okushisa:
- Khetha ukuhamba okukhambelanayo - Izimpawu ezibandakanya iqembu elilodwa lezinsimba (isib. Ama- squats , amaphaphu , ukubhujiswa kanye ne- triceps dips ) kusiza ukuphakamisa isisindo esiningi uphinde ushise amakholori amaningi ngenkathi uqeqesha umzimba ngendlela esebenzayo.
- Phakamisa Izisindo Ezisindayo - Uma ungumqali, kufanele usebenze ngendlela yakho kuze kube yizinsimbi ezinzima ngokuhamba kwesikhathi. Uma umzimba wakho usulungele okuningi, uphakamisa amandla amakhulu umzimba wakho ukuba uzivumelanise ngokwakhiwa kwezicubu ezinomzimba ezinamafutha ukuze uthathe lowo mthwalo owengeziwe.
- Zama Ukuqeqeshwa Kwesifunda - Ukuqeqeshwa kwesekethe kuyindlela enhle yokushisa ama-khalori amaningi ngokuhlanganisa i- cardio ephakeme kakhulu kanye nokuzivocavoca ngamandla. Ugcina izinga lakho lenhliziyo liphakanyiswe ngokuhamba ukusuka kokuzivocavoca komunye kuya kwesinye ngokuphumula okuncane noma okungenayo akukho ngenkathi ugxile kokubili kwe-cardio kanye namandla emisebenzini efanayo .
Amazwi wokusebenza okunamandla wekhalori-Ukushisa
- I-Basic Cardio / Isandla Isifunda
- Isisombululi Sonke Samandla Amandla
- Umsebenzi wokujikeleza we-Fat Burning
- Isikwele Saphandle