Uhlelo lwakho lokulahlekelwa kwesisindo sasehlobo

Thola ukuma kwehlobo

Ngiyazi ukuthi yisikhathi sokulahlekelwa kwesisindo sehlobo lapho ngizwa ukukhala okuthulile okuvela emagumbini esitolo sokugqoka. Ngelinye ilanga, ngangisemgqeni ukuzama izingubo futhi ngizwa nje ukuthi kuvela kwelinye lamakamelo afanelekayo. Owesifazane wangemva kwami ​​wamemeza, "Uzama ukugqoka izingubo zokugqoka," ngezwi elifanayo lezwi omunye angase athi, "Uvele wangena enkulumeni yenja."

Uma ubusika bungazange bube nomusa, ungase ulingeke ukuba udla ukudla noma uchithe amahora e-gym.

Kulo nyaka, kungani ungathathi indlela ehlukile futhi uzinike isikhathi sokunciphisa uhlelo oluthile, oluphilile lokulahlekelwa kwesisindo? Uzothola ukuma, ulahlekelwe amafutha esikhundleni semisipha futhi wenze ushintsho oluhlala njalo oluzohlala unyaka wonke.

Indlela Yokulungela Ihlobo

Ngaphambi kokuba uqalise uhlelo olusha lokuzivocavoca nokudla, uzodinga lokhu okulandelayo:

1. Ibhilidi ehlanzekile yezempilo kusuka kudokotela wakho uma uke walimala, ugula noma isimo sezokwelapha
2. 20-60 imizuzu yesikhathi, izinsuku ezingu-4-5 ngesonto ( ukuhlukanisa uma kudingeka)
3. Ukuzimisela ukulandela ukudla okunempilo izinsuku eziningi zesonto
4. Ukufinyelela kwezingubo zamahhala, amaqembu wokumelana noma imishini

Uhlelo lwakho lwe-Cardio

Ingxenye yokuqala yanoma yikuphi ukulahleka kwesisindo esihle noma uhlelo lokuzivocavoca umzimba wokuzivocavoca . Lesi yisisekelo sakho sokushisa amakholori, ukulungisa inhliziyo yakho, amaphaphu, nomzimba nokuthola umzimba wakho ube namandla kwezinye izinto zasehlobo wena. Uma ungumqali , uzodinga isikhathi sokusebenza ngendlela yakho kuze kube sezingeni le-cardio okudingeka ulahlekelwe isisindo, cishe izinsuku ezingu-5 noma ezingu-6 ngesonto cishe emaminithini angu-20-60 endaweni yakho yezinga lokushaya kwenhliziyo.

Sebenzisa lezi zeluleko nemikhombandlela yokusetha uhlelo lwakho lwe-cardio:

• Qala lapho ukhona . Hlola izinga lakho lokuzivocavoca futhi uqale ngalokho okukhululekile kuwe. Uma ungazange usebenze eminyakeni eminingi, ungase uqale nge-15-20 imizuzu 3-4 izinsuku ngesonto futhi kancane kancane wengeze isikhathi nemvamisa.
• Hlukanisa ukusebenza kwakho . Uma ungenayo isikhathi sokusebenza isikhathi eside, zama ukwenza ama- bouts amafushane wokuvivinya umzimba usuku lonke. Ochwepheshe bathole ukuthi lokhu kuphumelela njengokusebenza okuqhubekayo.

• Khetha imisebenzi oyithandayo . Uzosikhuthaza kakhulu ukunamathela ekusebenzeni kwakho uma uthanda okwenzayo.
• Vary ubukhulu, ubude, nohlobo lomsebenzi . Zama ukusebenza okufishane, okunamandla okuxubene nokude, ukusebenza kancane okuhlukahlukene. Ungase futhi uzame ukuqeqeshwa kwesikhashana kanye noma kabili ngesonto ukushisa amakholori engeziwe futhi ukhuthaze ukukhuthazela kwakho.

Ukusebenza kwe-Cardio

Ukuze uthole imibono, phequlula ezinye ze-cardio zokusebenza ezansi ngezansi uphinde uzame, ukuguqula ukusebenza okudingekayo ukuze uvumelane nezinga lakho lokuzivocavoca nemigomo:

• Ukuqeqeshwa Kwesikhashana Sokuqala
• Umsebenzi we-Cardio Endurance
• I-Low Impact ye-Cardio Blast

Ukubona ukuthi mangaki amakholori oshisayo nge-Workout ngayinye, sebenzisa lokhu wokubala kwekhalori .

Ingxenye yesibili yohlelo lwakho kuyoba ukuqeqeshwa kwamandla ekwakheni imisipha enomzimba nokukhulisa umzimba wakho . Ukushisa amakholori amaningi kakhulu ngokunyakaza okuhlanganisiwe (okungukuthi, ukunyakaza okuhloswe ngaphezu kweqembu elilodwa lemisipha). Izibonelo kuzoba ama- squats , amaphaphu , ama- pushups , nokudonsa phezulu .

Imihlahlandlela embalwa:

• Target wonke amaqembu omzimba wakho okungenani kabili ngesonto, unosuku noma ezimbili kokuphumula phakathi kokusebenza.

• Gcina i-reps yakho phakathi kuka-8-12 ukwakha imisipha, 12-16 ngokukhuthazela kanye no-4-8 ukwakha amandla. Ungesabi ukusebenzisa ama-rep ranges njalo ukuze uphonse inselele umzimba wakho ngezindlela ezintsha.
• Ungesabi ukuphakamisa okunzima (abesifazane abafakiwe)
• Khetha ukuzivocavoca kokubili kwesigaba somzimba ngamunye. Ngokwesibonelo:
  • Ama-pushups ashintshiwe
  • Izandiso zangemuva
  • I-Lateral iphakamisa
  • Amakhekhe we-Bicep
  • Yenza izinkinga zokukhokha
  • Amabhola weBhola
  • Ama-Lunges asekelwe
  • I-Crunches kuBhola
• Uma uqala, qalisa ngesethi esisodwa sezinsuku ezingu-15 zokuzivocavoca ngalunye ngesisindo esilinganiselwe, wanezela isethi kancane kancane. Okuningi mayelana namaqoqo kanye nokubuyela kabusha .
• Sebenzisa isisindo esanele sokuthi ukugcina kokugcina kunzima, kodwa akunakwenzeka. Kumele ukwazi ukuqedela i-rep yokugcina ngesimo esihle.
• Yenza amandla akho ukusebenza nge-solo noma ngosuku olufanayo nokusebenza kwakho kwe-cardio . Uma wenza nge-cardio yakho, ungase ufune ukuhlukanisa isimiso sakho ukuze wenze nje umzimba ophansi noma ophansi ukuze ugcine isikhathi namandla.

Isinyathelo ngesinyathelo Ukuqeqesha amandla

Izinsiza ezilandelayo zinikeza imiyalelo yesinyathelo ngesinyathelo sokusebenza zonke imisipha emzimbeni wakho.

• Amahlombe akho amahle kakhulu
  • Ukuzivocavoca Kwesampuli Sample
  • Isinyathelo Ngesinyathelo - Amahlombe
• Isifuba sakho esihle kakhulu
  • I-Sample Chest Exercises
  • Isinyathelo Ngesinyathelo - Isifuba
• Emuva Kakhulu Kakhulu
  • Ukuhlola Okuyisampuli Emuva
  • Isinyathelo Ngesinyathelo - Emuva
• Ama-Biceps akho amahle kakhulu
  • Izibonelo ze-Biceps Exercises
  • Isinyathelo Ngesinyathelo - I-Biceps
• Izintambo zakho ezinhle kakhulu
  • Isibonelo Sithola Ukuzivocavoca
  • Isinyathelo ngesinyathelo - Triceps

• Izindleko zakho ezinhle kakhulu, ama-Hips & Nethanga
  • Ukuhlonishwa Kwesampula, Ukuzivocavoca kwe-Hip & Yehla
  • Isinyathelo Ngesinyathelo - Udumo, U-Hips & Namathanga
• I-abs yakho engcono kakhulu
  • Isampula Ab Exercises
  • Isinyathelo ngesinyathelo - Abs

Nakuba ukuzivocavoca kubalulekile, ngokuvamile izinguquko ezinkulu zokulahlekelwa kwesisindo zivela ekudleni kwakho. Ngokuqondile, ufuna ukuqinisekisa ukuthi ushisa amakholori amaningi kunokudla kwakho. Enye indlela yokufeza lokho ukulandela ukudla kodwa khumbula ukuthi abantu abaningi banenkinga yokulandela ukudla okuqinile, ngakho-ke ungathola impumelelo enkulu ekwenzeni izinguquko ezincane ngokuhamba kwesikhathi.

Kungakhathaliseki ukuthi unquma ukulandela ukudla okuqondile noma cha, kunezeluleko ezimbalwa ezilula ezizokusiza ukuthi uhlale ekulawuleni kokudla kwakho:

• Gcina iphephabhuku lokudla . Isinyathelo sokuqala sokwenza izinguquko ukuqaphela izinqumo zakho. Gcina iphephabhuku lokudla ngesonto bese ubhala konke phansi. Uyomangala ukuthi mangaki amakholori angaphezu kwalokho odlayo futhi uzojabula ukuthola izindlela ezincane zokusika amakholori ngaphandle kokulamba.
• Ungayeki ukudla . Abantu abaningi banciphisa ama-calorie uma befuna ukulahlekelwa isisindo esisheshayo nokudlula ukudla kuyinto ethandwa kakhulu. Inkinga iwukuthi lokhu kungabuyela emuva. Ngeke nje uthambekele ekudleni okungaphezu kwalokho, ungase wehlise umzimba wakho wesimetabolism okusho ukuthi umzimba wakho uvutha amakholori amancane.
• Phuza amanzi amaningi noma itiye . Ukuhlala u-hydrated kuzoqeda ukukhathala futhi kukusize ukubhekana nokulamba kanye netiyi ngokuvamile kuyindlela enhle yokunciphisa ukudla kwakho. Uma uthola ama-hunger ntambama, cabanga ukuba nenkezo yekhalenda-mahhala itiye eluhlaza (noma ngabe yiluphi uhlobo oluthandayo) esikhundleni se-candy bar.
• Buka ubukhulu bomsebenzi wakho . Lokhu kuhlale kuyicacile uma kuziwa ekunqumeni amakholori futhi mhlawumbe obunzima kakhulu ukulandela. Phela, yini usayizi wesabelo? Enye indlela yokuphatha ubukhulu bezingxenye ukusebenzisa amapulethi amancane nezitsha. Yindlela elula yokusika izingxenye zakho ngaphandle kokuzwa sengathi ulahlekile.

• Yidla ukudla okuphezulu kwe-fiber . Izithelo, imifino kanye nezinhlamvu ezigcwele zigcwala ngaphandle kokungeza amakholori. Enye indlela mina nomyeni wami sibuka amakholori ethu ngokudla njalo izithelo nemigodi kuqala ngaphambi kokuba sidle ukudla kwethu konke.

Ukuze uthole amathiphu engeziwe, hlola amathiphu aJennifer Scott's Quick for Los Weight Loss .

Yenza Izinguquko Zakho

Unamathiphu ambalwa ngaphansi kwebhande lakho, kodwa manje udinga ukuthola ukuthi uzokufinyelela kanjani ekudleni kwakho.

Ngezansi kukhona izinketho ezimbalwa zokuthi ungaqalisa kanjani.

Landela ukudla okuhleliwe

Iningi lethu lilandele ukudla ngezikhathi ezithile futhi kungasiza ekungenani kusifundise izindlela zokudla okunempilo. Uma ukhetha ukulandela uhlelo oluhlelekile njenge-Atkins noma Ababheki be-Weight, uzofuna ukwenza ucwaningo kuqala ukuthola ukudla okukufanele. Lezi zinsiza zinikeza ulwazi mayelana nokudla okuhlukene ukuze kukusize uqalise.

• Izidlo ezincane ze-Carb
• Ukudla okunomsoco ku-About.com
• Iseluleko sokudla

Yenza Izinguquko Ezincane Kudlo Lakho Lwamanje

Lena empeleni indlela engithandayo yokulahlekelwa isisindo. Akuyona nje i-sexy njengokudla - ngezidlo eziningi, usika ama-calories akho kangangokuthi ugcina ukulahlekelwa isisindo ngokushesha kunokwenza ngokushintsha okuncane. Kodwa-ke, ngale ndlela, akudingeki ulahle ukudla okuthandayo, akudingeki ushintshe indlela odla ngayo ubusuku futhi izinguquko ozenzayo cishe zinomphela.

Iminye imibono yokwenza izinguquko ezincane, ezinempilo:

• Engeza ukudla okunempilo ekudleni kwakho . Kuhlale kulula ukufaka ekudleni kwakho kunokuba uthathe ukudla kude. Esikhundleni sokusika wonke amaqembu okudla, zama ukufaka into enempilo kokudla ngakunye bese uyidla kuqala. AmaSaladi, izithelo, isinkwa sonke sesinkwa noma ingilazi yamanzi nje imibono embalwa futhi uzothola ukuthi ukugcwalisa izinto ezinempilo kushiya indawo encane yezinto ezingekho lutho.

• Shintsha ingxenye eyodwa yokudla kwakho . Enye indlela yokufinyelela lokhu ukukhetha ukudla okungahambi kahle okudlayo nokuwususa noma ukuthola enye indawo. Beka wonke amandla akho ekushintsheni umkhuba owodwa omubi futhi ushiye abanye uqobo. Kulula ukuyeka lokho ku-Coke noma ibha ye-candy uma wazi konke okunye okuhlala okufanayo.
• Yidla kancane . Ukuqeda ubusuku obulodwa noma ababili bokudla ngaphandle kungenza umehluko omkhulu emgqeni wakho. Uma upheka ukudla kwakho, wazi kahle ukuthi uyadla, lawula ukuthi uthola kangakanani futhi ungaqiniseka ukuthi izithako ozisebenzisayo zikuhle kuwe.
• Zama ukudla okusha kanye zokupheka . Ukuthola izindlela zokupheka ezilula, ezinempilo kusiza ukwenza ukudla okunomsoco kube mnandi kakhulu. Ukuzama izinto ezintsha yindlela kuphela yokudla enempilo ingaba indlela yokuphila, ngakho-ke uvivinyo - bukela i-Food Network noma uthathe ezinye izincwadi zokupheka emtatsheni wezincwadi noma esitolo samabhuku. Faka imali ngokudla okunempilo futhi ungathola ukuthi uyayithokozela ngempela.

Ubuqili bokubukela ama-calories akho ukuthola isuquko ongayigcina ngaso sonke isikhathi. Uma usebenza amahora ahlaselayo, yenza izingane zizinakekele futhi zingabi nesikhathi, ukukhetha uhlelo oluyinkimbinkimbi yokudla kungenzeka ukuthi akuwona umbono omuhle kakhulu. Ngakolunye uhlangothi, uma unesikhathi esiningi, ukufunda indlela yokwenza ukudla okunempilo kungase kube yinto ongakujabulela.

Izingxenye zesimiso sokulahlekelwa isisindo zilula - i-cardio, ukuqeqeshwa kwamandla nokudla okunempilo. Yini engavamile ukufeza lezi zakhi ezahlukene zibe uhlelo oluhambisanayo oluhambisana nalokho okuthandayo, ukuthi ungenzani nokuthi yini ofuna ukuyizuza.

Ayikho indlela efanele yokusetha uhlelo lokuqeqeshwa, kodwa uma udinga usizo oluthile, ngiqoqe ezinye izinsiza ukukusiza ukuba uzihlanganise ndawonye.

• Izinhlelo zokuzivocavoca . Lezi zifundo e-e ezilandelayo zinikeza izinhlelo ezithile ezihlelelwe abantu abakhetha isiqondiso ekusekeni uhlelo lokulahlekelwa isisindo noma uhlelo lokuzivocavoca.
  • Izinsuku ezingu-90 kuya kobuqotho nokulahlekelwa kwesisindo - Izinsuku zakho Zokuqala ezingu-30
  • Walk of Life - Uhlelo lweSonto lokuhamba ngeviki eli-10
• Ukusetha uhlelo lwakho siqu . Uma unomoya ongakhululekile, ungase ufune ukusetha uhlelo lwakho olungahle lungakhiwe. Lezi zinsiza ukukusiza:
  • Ukusetha uhlelo oluphelele
  • Indlela Yokusetha Uhlelo lwe-Cardio
  • Ukusekela indlela yokuqeqesha yamandla
  • I-Anatomy ye-Workout
• Sebenza nochwepheshe . Uma ufuna ezinye iziqondiso ezandleni, ungase ucabange usebenza nomqeqeshi wakho, noma ubuso nobuso noma ku-intanethi. Lezi zinsiza kuzokusiza ukunquma ukuthi ukuqeqeshwa komuntu siqu kukulungile yini kuwe:
  • Izizathu Zokuqasha Umqeqeshi Wakho
  • Ukukhetha Umqeqeshi Wakho
  • Izinsiza Zokuqeqeshwa Ku-Personal Online

Kungakhathaliseki ukuthi iyiphi indlela oya kuyo, khumbula ukuthi ukuqala ukulahlekelwa isisindo noma uhlelo lokuzivocavoca akuyona nje umcimbi wehlobo ehlobo ... futhi akusho nje ukulahlekelwa isisindo futhi ubheke kahle ekuzihlanzeni.

Ukuze uthole izinguquko eziqinisiwe, unomphela, udinga nesifiso sokuphila impilo enempilo . Kuyinto leso sifiso esikusiza ukuba wenze izinqumo zansuku zonke ezidingekayo empilweni, ukuqina kanye nokulahlekelwa isisindo.

Ukukwesaba okukhulu kokuzama ukuguqulwa kwenkinga ebubini obukhanyayo bokukhanyisa kwe-fluorescent akunakuphika. Noma kunjalo, ungenza kube lula kuwe ngokwakha i-suit efanele yomzimba wakho. Uchwepheshe wezeMiklamo uCynthia Nellis uthi, "Kungase kungabi lula ukubhekana nalo mzuzu weqiniso ngesikhathi sokuzama ukuhamba kwesikhathi sokuqala, kodwa okungenani izinhlobonhlobo ze-swimwear kanye ne-sizing zithuthukisa njalo ngonyaka."

Thola i-Suit ukuthi i-Flatters You

Uma ungumuntu omncane u-Cynthia uncoma izinkinobho ze-bikini ze-push-up. Uma ukhulu kunzansi, zama i-sarong "eyindlela ephoqa kakhulu futhi elula kunazo zonke yokumboza."

Kulabo ababusiswe ngesifuba, hamba ukusekela kuqala. Zama i-halter-top bikinis noma hamba uhlangothi olulodwa nge-bust ehleliwe. Ungasebenzisa futhi ama-prints ahlotshiswe ngokuhlelekile, ama-stripes kanye ne-colorblocking ukuze ungeze isithakazelo futhi ubeke isibalo sakho.

Ukwenza ukukhetha kwakho kungabi nobuhlungu obukhulu, zama lawa macebiso kusuka ku-Cynthia:

• Zama ngobukhulu obukhulu kunokuba uvame ukugqoka. Ngokuqinisekile uzothola ukudonsa kancane nokulingana okungcono.
• Sebenzisa insizakalo ekhethekile (ngobukhulu besibha noma i-torso ende).
• Uma uzama ngamashishi esitolo, phonsa phezulu, uhlale, ume futhi uhambe ukuze uqinisekise ukuthi i-suit izohlala endaweni.
• Hlola umzimba wakho ngendlela yezibuko ezintathu; uma ungathembi isahlulelo sakho, thatha umngane ozokutshela ukuthi ubukeka kanjani ngempela kule suti.

Ukuncoma okunye okunye: Khumbula njalo ukuthi akukho ukukhanya kwe-fluorescent ebhishi . Ilanga lixolela kakhulu, ngakho akekho ozobona ukungapheleli okuncane. Ngaphezu kwalokho, egumbini lokugqoka uzozibhekela ngokwakho kusondelene nangomuntu siqu. Ungakhohlwa ukuthi iningi labantu ngeke likhala ekhaleni kanye nawe echibini.

Ubuqili ehlobo ukuthola izindlela zokuhlala zikhuthele, uphile kahle futhi wakhe ukuzethemba emzimbeni wakho. Uma uzikhathalela, ziqhayise ngokuthi ubukeka kanjani nokuthi umzimba wakho uhamba kanjani. Uma uqhuba ngokwengeziwe, kulula ukuthola futhi ube nomuzwa ongcono ngokwakho.