1 - Amathiphu Wokuzivocavoca Ukulahlekelwa Isisindo
Ubeke umgomo wokunciphisa umzimba? Uma kunjalo, ungase ulungele ukuqala uhlelo lokudla nokuzivocavoca ukuze ulahlekelwe isisindo. Ngemuva kwalokho, yilokho ochwepheshe bokulahlekelwa kwesisindo batusa, akunjalo?
Akunjalo Empeleni. Eqinisweni, uma uqala uhlelo lokudla nokuzivocavoca ngesikhathi esifanayo, ungazibeka kalula ngokuhluleka. Esikhundleni salokho, sebenzisa lezi zeluleko ezihlakaniphile ukusetha uhlelo oluhle lokulahlekelwa isisindo. Ngalolu hlelo lokusebenza lwe-savvy, cishe uthola imiphumela yokulahlekelwa kwesisindo sangempela.
2 - Ungazivivinya Uma Uqala Ukudla
Lapho uqala ukudla, akufanele usebenzise umzimba. Yep, wezwa lokho kulungile. Ungakwazi ukweqa ukuvivinya umzimba emasontweni ambalwa okuqala ohlelweni lwakho lokulahlekelwa isisindo. Kungani? Kunezizathu ezimbili.
Okokuqala, ukusika amakholori kungabangela ukukhathala - ikakhulu uma uqala ukushintsha ukudla kwakho. Ungasebenzisa izindlela zemvelo ukukhulisa amandla akho, kodwa ungase ukhathele kakhulu ukuze ungazivocavoca.
Futhi okwesibili, ekuqaleni kwesisindo sakho sokulahlekelwa isisindo, kufanele ugxilise konke ukunakwa kwakho ekudleni. Ngisho noma kokubili ukudla nokuzivocavoca umzimba uma ufuna ukulahlekelwa isisindo, ukudla kudinga kakhulu. Uma ubeka amandla akho wonke ekudleni ukudla okunempilo, okulawulwa ngekhalori ekuqaleni kohlelo lwakho lokulahlekelwa isisindo, uzibeka wena ukuze ubone imiphumela maduzane. Futhi lezo zindlela zokulahlekelwa kwesisindo zizokusiza ukugcina ushukumisekile uma ungeza inselele yokuzivocavoca emavikini ambalwa. Ngakho gxila ekudleni okunempilo ekuqaleni kokudla kwakho bese ushiya ukuvivinya umzimba kamuva.
3 - Thuthukisa Umsebenzi Ongenziwo Wokuzivocavoca
Ngisho noma kufanele uqaphele ngokuzivocavoca ekuqaleni kokudla kwakho, awufuni ukuvilapha. Hlala umatasa nge- NEAT, noma ungenzi umsebenzi wokuzivocavoca we-thermogenesis . Ngakho yini i-NEAT? Yonke imisebenzi yomzimba oyenzayo kulo lonke usuku olungenamandla okwanele ukubala njengokuzivocavoca. Ungakwazi ukuhamba inja, uthathe izitebhisi ehhovisi lakho, uphathe ekhaya ukudla okusuka esitolo, noma uthathe ukuhamba okufutshane ngenkathi ikhofu lakho lekhofi lizoshisa ama-calorie nge-NEAT. Enye indlela elula yokukala i-NEAT yakho ukubala izinyathelo zakho zansuku zonke nge-pedometer noma umqapha womsebenzi . Qala ngokuzama ukufinyelela izinyathelo ezingu-10,000 ngosuku. Bese ukwandisa umgomo wakho ku-15,000 noma ngisho no-20,000 njengoba ufaneleka ngokwengeziwe.
4 - Ukusebenza Kanzima Kokuthutha
Uma usukhona uhlelo lokudla lokulawulwa kwekhalori endaweni, amazinga akho wamandla aguqule ekudleni kwakho okusha, futhi ufunde ukukhulisa i-NEAT, yisikhathi sokungeza uhlelo lokuzivocavoca. Uhlelo lokuzivocavoca olunempilo luzokusiza ukuba ushise amakholori amaningi, usheshe uphuthukise inqubo yokulahlekelwa isisindo futhi uthuthukise impilo yezinhliziyo. Kodwa kungcono ukuqala kancane. Ngakho-ke uhlehlise ukusebenza okuphezulu futhi uqale ngohlelo lokuzivocavoca lula .
Ukuzivocavoca kulula kunikeza izinzuzo eziningana zokulahlekelwa kwesisindo. Okokuqala, kuyasiza ukukhulisa ukuzethemba kwakho - ikakhulukazi uma usanda kushayela umzimba noma uma uqala uhlelo ngemuva kokuvala isikhathi. Uhlelo olulula luzophinde lulungiselele imisipha yakho ukuze luvivinye umzimba, lusize ekuvimbeleni ukulimala futhi kuzokusiza ukwakha umkhuba wokuzivocavoca ozothola kuwo.
5 - Okuwukuphela kwezinto zokuThuthukiswa kokuSebenza
Ngakho yikuphi ukuqeqeshwa okungcono kakhulu kokulahlekelwa kwesisindo? Yilokho owenza njalo. Ngakho-ke ungakwazi ukweqa amafayili okusebenza okuhamba phambili, okujwayele ukuqeqeshwa futhi wenze noma yikuphi ukusebenza okulungele kuwe, uma nje wenza njalo.
Yiqiniso, kukhona ukusebenza okushisa amafutha amaningi . Uzothola ukuthi ukusebenza okunamandla kakhulu kunikeza izinzuzo ezihamba phambili zamafutha kokubili ngesikhathi nangemva kokuzivocavoca. Kodwa lokho okusebenzayo kuhlinzeka kuphela ngezinzuzo ezibonakalayo uma uzenza njalo. Uma ukhetha ukungeza ukusebenza okunamandla okunamandla, njengokuphenya, ukuvula i-bootcamp, noma ukusebenza kwama-style we-P90X, yenza ngokucophelela. Hlela ukusebenza kokubuyisela ezinsukwini emva kwalezo zinsuku ukunikeza umzimba wakho nobuchopho ithuba lokubuyiselwa futhi uvuselele.
6 - Ukusebenza okuphuthumayo kwezinguquko ezingcono
Ukuhlukahluka yi-spice yokuphila - ngisho nase-gym. Ngakho-ke uma uzizwa sengathi umzimba wakho uwela emgodini futhi awutholi imiphumela yokulahlekelwa isisindo oyifunayo, yisikhathi sokuxuba izinto bese uzama uhlelo olusha.
Abasebenzisa i-Smart benza okufanayo usuku nosuku. Baqedela ukusebenza okusebenzisa izingxenye zomzimba ezahlukene ngezinsuku ezahlukene. Lezi zivivinyo zibandakanya ukuzivocavoca kwe-aerobic, ukuqeqeshwa kwamandla, nokusebenza kokuqeqeshwa okuguquguqukayo esimisweni sabo ukuze imizimba yabo isebenze. Bazama nezitayela ezahlukene zokusebenza ukuze bagcine imisipha yabo ihamba.
Ukusebenzisa uhlelo lwakho lokuzivocavoca kakhulu, zama izinhlobo ezahlukene zokuzivocavoca kaningi. Uma uthanda ukugijima, nikeza ukuzama ukuzama. Uma uvame ukuphakamisa izisindo noma uhambe, funda indlela yokuqhuba umsebenzi wokujikeleza. Uzothola ukuthi uma ushintsha ukusebenza kwakho, ushintsha umzimba wakho.
I-7 - Imisipha Yandisa Ametabolism
Abachwepheshe abaningi bokulahlekelwa isisindo bayokutshela indlela yokushisa ama-calorie ane-cardiovascular - noma aerobic ukusebenza. Ukukhipha imishini kuyisimo sokuvivinya umzimba, ukuhamba kungaba ukuvivinya umzimba kwe-aerobic nemishini yokugibela izitebhisi kuhlinzeka ngokuzivocavoca kwe-aerobic. Kodwa izindaba ze-muscle nazo. Ngakho kubalulekile ukuphakamisa izisindo okungenani izikhathi ezingu-2-3 ngesonto.
Ngakho-ke yini enhle kakhulu nge-muscle? Isisindo saphezulu, kodwa futhi sishisa amakholori amaningi usuku lonke. Ngakho-ke uthuthukisa umzimba wakho uma wenza imisipha. Futhi imisipha emine iyakha umzimba onamandla. Uma ufuna ukubheka izingubo zakho ozithandayo, uzofika lapho ngokushesha uma uchitha isikhathi esithile sokwakha isisipha.
(Ukusikisela: Khumbula ukuthi akudingeki ukuba uye ekamelweni lesisindo ukuze wakhe amandla. Eqinisweni, ezinye izivivinyo zokuqeqesha amandla okuphumelela kakhulu zisebenzisa isisindo somzimba kuphela .)
8 - Ukuzivocavoca Kuthuthukisa Impilo Yesikhathi Eside
Ngisho noma ukudla kudinga kakhulu ekuqaleni kohlelo lwakho lokulahlekelwa isisindo, ukuvivinya umzimba kudingekile ukulungisa isisindo eside . Ochwepheshe batusa ukuthi uthole okungenani imizuzu engama-250 ngesonto ukuze ugcine isisindo sibe ngcono. Ingabe lokho kubonakala kusabisa? Ngeke kube uma uhlela uhlelo lwakho ngokufanele futhi ukwandise kancane kancane imizuzu yakho yokuvivinya onke masonto onke.
Khumbula, ukuzivocavoca kubalulekile ekulahlekeni kwesisindo, kodwa kubalulekile nokuphila isikhathi eside nokuguga okunempilo. Uma uhlala usebenza njengoba uneminyaka yobudala, uzohlala uncike futhi uphilile, futhi. Ngakho-ke ukutshala isikhathi kanye namandla ukudala umkhuba wokudla okunempilo ongabambelela ekuphileni.