Iqiniso elilula ngokufinyelela imigomo yakho
Kungakhathaliseki ukuthi ufuna ukulahlekelwa isisindo, thola imisipha noma ukwandise ukukhuthazela kwakho, kubalulekile ukulungisa ukuqeqeshwa kwakho ukuze uvumelane nemigomo yakho. Lokhu kubonakala kusobala, kodwa cishe wonke umuntu oqala ukuphuma ekugcineni uthola intshiseko yabo yokunciphisa njengoba imigomo yabo iqhubeka ngokuqhubekayo. Enye indlela yokugwema ukuyeka ukuzivocavoca ukuqiniseka ukuthi imigomo yakho iyinto engokoqobo nokuthi unesimo esithile sokufinyelela kuzo.
Izinhloso zokuVumelana ezivamile
Ukwehluleka ukunamathela emigomweni yakho kusho ukuthi noma ngabe umgomo wakho awufinyeleleki noma ukuthi awukwenzi ngempela ukuthi yini okufanele uyenze ukuze uyifinyelele. Kuyasiza ukuba nomqondo ocacile walokho okufunayo kanye nezisekelo zokuthi yini ehilela ekutholeni.
Ukulahlekelwa Amafutha
Ukulahlekelwa amafutha cishe kuwumgomo ovame kakhulu kulezi zinsuku futhi, lapho kulula, kuhilela ukushisa uketshezi olungaphezu kokudla kwakho. Uma ushisa ama-khalori angaphezu kuka-500 ngosuku, uzolahlekelwa yi-phili ngesonto. Awukwazi ukukhetha ukuthi ulahlekelwa yini amafutha - Ukuqeqeshwa kwe-Spot akusebenzi ngoba umzimba wakho udonsa amandla kuwo wonke umzimba uma usebenzise, hhayi kuphela endaweni owusebenzisa ngayo.
Ukuthola i-Muscle
Nakuba ukulahlekelwa isisindo kuwumgomo ovamile, kunabantu abaningi abanenkinga yokugcina isisindo . Kulesi simo, umgomo wakho ungase utholakale emisipha , okuyikholelwa noma cha, kungaba nzima nakakhulu njengokulahlekelwa isisindo . Ukuthola imisipha, njengokulahlekelwa isisindo, kudinga ukunakekelwa ngokucophelela emsebenzini wakho nokudla kwakho ngokugxila ekudleni uketshezi olungaphezu kokushisa nokuphakamisa izisindo ezinzima.
Uma uphakamisa izisindo, ungakha imisipha kodwa uma ufuna ukufaka ubukhulu obunzima, okudinga umsebenzi onzima, amakholori engeziwe nokuzibophezela.
Isimo sezemidlalo
Ukuqeqesha umncintiswano noma imidlalo ngokuvamile kudinga indlela ehlukile kunokuba ngabe umgomo wakho bekuwukuba nesisindo noma uthole imisipha. Ukugxila kwakho okuyinhloko kufanele kube kunoma yini oyifundisayo.
Uma ufuna ukuqhuba i-marathon, iningi lokuqeqesha kwakho lizobandakanya ukugijima. Uma ufuna ukuba ngcono ku-basketball, ukuqeqesha kwakho kuzoxhomeka ekuqhumeni okuphezulu okukhulu, ukunyakaza kwe-lateral futhi, ngokuqinisekile, ukudlala ibhola. Noma yini oqeqeshayo, ngokuvamile uzofuna ukufaka ukuqeqesha okuphambene. Isibonelo, ungase uphakamise izisindo ukuze umzimba wakho uphelele ukugijima noma ukuhamba ngesitimela neminye imisebenzi yokusebenzisa umzimba wakho ngendlela ehlukile futhi ugweme ukulimala.
Ezempilo
Ukuphila okunempilo cishe kuwumgomo ongcono kakhulu wokufinyelela ngoba kukhona amathani wezinto ongazenza kahle kulesibili ukuze uphile. Phuza amanzi, udle izithelo, uhambe, njll. Ngisho nemizuzu embalwa yokuzivocavoca inezinzuzo eziningana zezempilo , ezinye uzizwa ngokushesha futhi ezinye ezingase zifike ngokuhamba kwesikhathi. Funda kabanzi mayelana nokuthola impilo .
- Bala i-BMR yakho .
- Thola ukuthi mangaki amakholori owashisayo phakathi nomsebenzi wansuku zonke.
- Engeza # 1 no # 2 ukuthola amakholori wakho, okungukuthi mangaki amakhalori owudinga usuku ngalunye ukuze ulondoloze isisindo sakho samanje.
- Nciphisa lelo nani ngamakhilori angama-250 kuya kwangu-500, kodwa gwema ukuya phansi ngaphansi kwamakhilomitha angu-1200 (kuye ngokuthi ubude bakho) ukuze ungapheli ukulamba umzimba wakho.
- Qopha ukuthi mangaki amakholori owadlayo nokuthi bangaki oshisa usuku ngalunye. Uma leyo nombolo iphakeme kunama-calories akho, uyazi ukuthi udinga ukunciphisa ama-khalori odlayo kanye / noma ukwandisa ukuzivocavoca kwakho ukudala ukulahleka kwekhalori.
IQiniso Elilula
Ukuze ulahle iphedi, kufanele utshise amakholori angu-3500. Uma ushisa ingqikithi yama-khalori angu-500 ngokuzivocavoca NOKUPHILA usuku ngalunye, uzolahlekelwa isiliva ezinsukwini ezingaba ngu-7.
Uma udla ama-khalori amaningi kunokushisa, udinga ukuqeqeshwa okuningi, udle kancane noma ukuhlanganiswa kokubili.
Isibonelo:
Uma i-BMR yami ingama-calories angu-1500 futhi ngishisa ama-khalori angu-500 ngenkathi ngisebenzisa, ngidinga amakholori angu-2000 ukuze ngilondoloze isisindo sami samanje. Ukuze ulahle iphedi ngesonto, kuzodingeka ngidle cishe amakholori angu-15 ngosuku bese ngishisa ama-khalori angu-500 ngosuku nge-cardio nokuqeqeshwa kwesisindo.
Amathiphu Okusheshayo:
- Ukudla ukudla okunokulinganisela kusho ukuthola zonke izakhi ozisebenzisayo ukuze uzizwe ungcono usuku lonke futhi unayo uphethiloli okwanele wokusebenza kwakho.
- Ukugcina ithrekhi yalokho okudlayo kuzokusiza ugweme ukuphuza okungenangqondo nokudla uma ungenalo ngempela indlala
- Hlala u-hydrated. Ngesinye isikhathi ngezinye izikhathi uziveza njengenhlanzi yindlala.
- Ukuzivocavoca okuphelele kuhlanganisa ukuqeqeshwa kwamandla , ukuzivocavoca kwenhliziyo nokuzivocavoca umzimba.
- Uma ulambile usuku lonke, mhlawumbe ungadli okwanele noma ukudla kwakho akukwanelisi. Ukuhlanganiswa kwama-carbs, amaprotheni namafutha kuzokusiza uzizwe ugcwele isikhathi eside.
1. Yenza i-aphoyintimenti nodokotela wakho ukuze uthole okulungile ukuqala ukuzivocavoca.
2. Qala Ukuzivocavoca .
3. Khumbula:
- Zinike isikhathi esiningi sokuvuselela izinsuku ukuze ungashintshi.
- Nciphisa njalo usuku olulodwa. Ungaphikisani ... yenza nje.
- Yasebenza. Ungahlali kwikhompyutha yakho usuku lonke ku-coma processing processing. Sukuma uphinde uhambe nxazonke ngemizuzu engu-30.
- Hamba umqeqeshi womuntu siqu uma ungenayo inkomba okwenzayo noma uma unesifo esibuhlungu / isimo.
- Phuza amanzi usuku lonke. Ungaphikisani ... yenza nje.
- Yidla izithelo nemifino. Yidla njalo. Bayijabulele. Ungaphikisani ... yenza nje.
- Zizuze umsebenzi owenziwe kahle ngezingubo ezintsha, ukusikhipha noma ukulala ebusuku edolobheni.
- Ziqhenye ngokwakho ngoba uboshwe unempilo.