Uhlelo lwe-4-Week Advanced Losight Weight Loss Program

Uma ufuna ukulahlekelwa isisindo esinzima , uyazi ukuthi udinga ukwenza izinto ezimbili ezibalulekile: ukuzivocavoca futhi udle ukudla okunempilo, okuphansi kwekhalori .

Kodwa, ingabe udinga ngempela ukudlala umzimba? Ngokuvamile, kungaphezu kwalokho ucabanga. Ukuze ulahlekelwe isisindo, i-American College of Sports Medicine uncoma ukuqoqa imizuzu engu-200-300 yokuvivinya umzimba ngesonto ngalinye ukuze ulahlekelwe isisindo, futhi lokho kungashintshi imikhuba yakho yokudla, ehumusha cishe imizuzu engama-30-60 yokuvivinya umzimba nsuku zonke.

Leyo incazelo enhle kakhulu, ngakho-ke ungase uzibuze ukuthi yiziphi lezo zinto zokusebenza ezibukeka ngempela. Lona umbuzo lo Mpendulo we-Week-Deep Loss Weight Loss Programme, ukunikeza amaviki amane okuphakama okuphezulu, ukusebenza okuthuthukile okuzokusiza ukwakha amandla nokukhuthazela, futhi ulahlekelwe isisindo.

Leli gama lalo hlelo lithi konke-kunzima kakhulu, ukusebenza okuphezulu kwe-cardio, ukuqeqeshwa kwamandla, nokuqeqeshwa kwesifunda.

Uma wenza lolu hlelo, kufanele ufunde kahle umzimba futhi ube nezinyanga eziyisithupha zokuzivocavoca okuqhubekayo ngaphansi kwebhande lakho. Uma ungumqali, ngikukhuthaza ukuthi ukhululeke ohlelweni lokuzivocavoca oluyisisekelo ukuze uvumele umzimba wakho ukuba ujwayele ukuzivocavoca ngaphambi kokuzama ukusebenza okujulile.

Okudingayo

• Umshini we-cardio noma umsebenzi ozithandayo ongayenza kuze kufike kumaminithi angu-30-45
• Amaqoqo ambalwa wezingqungqulu-5-40 lbs.
• Ibhola lokuzivocavoca
• Ibhola lokumelana
• Umshini
• Umqeqeshi we-BOSU balance. Ungaphinda ubeke isinyathelo noma wenze ukuhamba phansi.

• Umuthi ibhola
• Izinsuku eziyisithupha namaminithi angu-30-60 ngosuku ngalunye kulezo zinsuku ukuqedela ukusebenza kwakho

Sibutsetelo

• Iviki 1 : Iviki lakho lokuqala liqala ngezinsuku eziyisithupha zokuzivocavoca ngokuxuba kwe-cardio yombuso, ukuqeqeshwa komzimba okuphelele, i-cardio high-intensity kanye ne-core, nokuzivumelanisa nezimo zokusebenza.
• Iviki lesi-2 : Leli sonto lifaka isimiso esithile esithile ngokuhlelwa kokusebenza okusha ukuze uzame. Lalela umzimba wakho futhi uthathe izinsuku zokuphumula ezengeziwe uma kudingeka.

• Iviki 3 : Leli viki lifana nesonto eledlule, ngakho-ke akukho lutho oluhlukile ... nje ukusebenza okunamandla ukukusiza ukuthi ulungele futhi ushise amakholori. Qaphela indlela ozizwa ngayo kuleli sonto kusukela ukusebenza okuningi kakhulu kokusebenza okuphezulu kungabangela ukushisa noma ukuxhaswa ngokweqile .
• Iviki 4 : Ngeviki lakho lokugcina, uzoba nomsebenzi owodwa omusha, kanye nokuthola usuku lokuphumula olwedlule kuleli sonto, into efanelwe uma usuqedile konke okusebenzayo. Kungakhathaliseki ukuthi usuqedile kangakanani, zinikeze umvuzo wokusebenza kanzima kangaka.

Amathiphu Okusebenza Okungcono

• Yenze lokhu ikusebenzele : Lesi yisikhathi esinzima sokuzivocavoca, ngakho-ke thatha izinsuku zokuphumula ezengeziwe futhi weqa ukusebenza okusebenzayo uma udinga. Kuhle kakhulu ukuhlala ngesonto elilodwa isikhathi esithile kunokuhamba phambili uma yilokho okudingayo ukufeza umzimba. Yenza le schedule isebenze ngokuphila kwakho kanye nezinga lakho lokuzivocavoca
• Bheka udokotela wakho uma unesifo, izifo noma ukulimala
• Yenza imisebenzi yakho siqu uma uneminye imisebenzi oyijabulelayo