Ngingayinciphisa kanjani isisindo somshado wami? Yebo, lokho kuyinkimbinkimbi

Uma ushada, cishe usuvele ucindezelekile ngemininingwane yonke. Omunye umcindezeli omkhulu?

Isisindo sakho.

Ungase uqale ukwesaba njengoba usuku olukhulu lufika, uzibuza ukuthi kukhona into ongayenza ukuze ulahlekelwe isisindo ... ngokushesha.

Nakhu I-Deal

Uma umshado wakho usukhona izinsuku ezimbalwa noma amasonto ambalwa, akusilo kunengqondo ukulindela ukwenza izinguquko ezinkulu esikhathini esincane esifushane.

Ngamanye amazwi, ungazondlala nenzalo noma weqa ukudla ... okuvame ukubuyela emuva. Noma kunjalo, ungenza izinto ukuze uthole inqubekelaphambili encane ehambayo:

1. Sika ama- calories angenalutho

Sika ama-sodas, ijusi, iziphuzo zekhofi, utshwala noma ezinye iziphuzo ngama-kilojoule. Gcina iphephabhuku lokudla bese ubheka ama-calorie asezingeni eliphansi lokudla okuyisisekelo okufana nobisi, ushizi, i-yogurt noma isinkwa.

2. Ukuzivocavoca

Uma usuvele uvivinya umzimba, engeza amandla ekusebenzeni kwakho kwamanje ngokufaka isikhathi esengeziwe, usuku olwengeziwe lokuqeqesha noma ngokusebenza kanzima. Gxila ekusebenzeni okukunika ibanga elikhulu kakhulu lebhokisi lakho njengokuqeqeshwa kwesikhashana noma ukuqeqeshwa kwesifunda. Qaphela lapho ungeza amandla ekusebenzeni kwakho. Okuningi kungabangela ukulimala okungaphezu kokukhulula okungakushiya ngaphandle, ngakho-ke lalela umzimba wakho uphinde uphenduke uma uzizwa ubuhlungu, ukukhathala noma ukucindezeleka ngokweqile.

Imibono yokuqeqeshwa:

• I-Boredom Buster 30-Minute Umsebenzi wokuTreadmill
• Izikhathi Eziphezulu Ze-Sprint Sprint
• I-Fat Burning Circuit

• I-Cardio ne-Strength Circuit
• I-Bootcamp Workout

Uma ungumqali, qeda ukuzivocavoca . Into yokugcina oyifunayo ukugoba phansi isiski nge-muscle oyidonsa noma i-ankle ehlutshiwe.

Umzimba wakho udinga isikhathi sokwakha amandla nokukhuthazela okudingayo ukuze usebenze njalo, ngokugcwele. Kungcono kakhulu ukuqala ngohlelo olulula lokuqeqeshwa kwe- cardio kanye namandla nokuhlelwa kwezinsuku ezengeziwe zokutakula ukuze ubhekane nesisindo somzimba .

Amaqhinga wokuqala wokusebenza:

• Umsebenzi weCardio Interval for Beginners
• Umsebenzi Wokuqala Wokuqala
• Uhlelo lwe-Quick Start Yokuzivocavoca Lwezinsuku ezingu-30

3. Phuza amanzi

Ukwehla kwamanzi emzimbeni kungabangela ukuthi umzimba wakho ugcine amanzi. Amanzi okuphuza usuku lonke angakusiza ukuba ugweme ukuvimbela futhi kungakusiza nokuba udle kancane. Uma usomile, ungase uphawule lowo mzwa wendlala bese udla amakholori amaningi kunalokho okudingayo.

Uma uzivocavoca, udinga ukuphuza okungaphezu kwalokho okuvamile, ngakho qiniseka ukuthi uhlala unyaka wonke usuku.

4. Sika usawoti

Usawoti obuningi ungabangela ukuba ugcine amanzi, okungawafaka amakhilogremu engeziwe.

5. Yidla ukudla okulinganiselayo

Ungase ulingeke ukuba usuke ukudla noma uvele ubambe usuku lonke, kodwa ungcono kakhulu ngokudla okuvamile, okulinganiselayo. Ungadla ngisho namakholori ambalwa jikelele uma udla ukudla okwanelisayo okukunika amandla futhi ugcine uhamba:

• Imenyu yesampula yokudla okunempilo nokulinganisela
• Indlela yokupheka impilo enempilo, ukudla okulula
• Izinguquko zokudla ezilondoloza ama-calories

Yeka ukuthi ungalokothi ulahlekelwe isisindo

1. Ukupheka ukudla : Ungase ucabange ukuthi uzodla kancane uma usuka ukudla, kodwa lokho kungaphindela emuva, kukwenze ulambile kangangokuthi usuqede ukudla okuningi. Ungakhohlwa, uma ungadli okolorile okwanele, umzimba wakho ngeke ushise amakholori amaningi.
2. Ukudla kwamafayili : Izidlo ezidliwayo zithembisa ukulahleka kwesisindo esisheshayo, kodwa eziningi zingenampilo futhi zisika ama-calories akho kakhulu, umzimba wakho ungaqeda ukubamba amafutha ukuze uzenzele.

1. Amaphilisi okudla noma ama-fat burning supplements : Amaphilisi amaningi okudla kanye nama-supplements athembisa nokulahlekelwa kwesisindo esisheshayo, kodwa eziningi azisebenzi futhi azilawulwa, ngakho-ke akukho ndlela yokwazi uma uthola lokho okufakwe ohlwini izithako.
2. Ukuzivocavoca ngokweqile Kwabaningi abashadikazi-kumele bahambe besuka emasontweni kuya ku-2-hour yokusebenza ukuze baphuze isisindo ngokushesha. Kodwa-ke, uma wenza okungaphezu komzimba wakho ongakwazi ukusingatha, usengozini yokushisa, ukukhathazeka nokulimala . Ukusebenzisa amahora ngosuku ngosuku oluphezulu lungaba kubi kakhulu njengokungazivocavoca.