Funda ukuthi ungashintsha kanjani umzimba wakho ngesikhathi esingaphansi
Ingabe ufuna ukulahlekelwa isisindo noma ufuna ukugcina imisipha nokulahlekelwa amafutha ? Ukudla kungakusiza ulahlekelwe isisindo. Kodwa ungasebenzisa izivivinyo zomzimba zomzimba ukuze ugcine umsizi uphinde ususe i-flab. Akuyona inkimbinkimbi njengoba kuzwakala. Kumelwe nje uhlanganise imisebenzi yokwakhiwa komzimba ngokudla okugcwele amaprotheni aphilile ukuze uhlalise phansi futhi uhlele umzimba onamandla.
Kuyini Ukubunjwa Komzimba?
Ukwakheka komzimba kungumzimba womzimba wakho wamafutha ukuxubha, kuhlanganise nesisipha , amathambo, nezitho. Ukubunjwa komzimba kuhlolwa ngokusebenzisa amaphesenti omzimba womzimba. Amaphesenti omzimba wesifazane omzimba afanelekile awela phakathi kuka-21-24%. Amafutha omzimba womuntu ofanelekile ngokuvamile awela phakathi kuka-14-17%.
Kunezindlela eziningi zokukala amaphesenti amafutha omzimba . Amaqembu amaningi ezempilo namahhovisi odokotela angenza izivivinyo ezilula ukuthola inombolo. Kukhona nezikali zomzimba zomzimba ezilinganisa amaphesenti. Ngaphambi kokuba uqale uhlelo lokuvivinya umzimba, kuwumqondo omuhle ukwazi inombolo yakho ukuze ukwazi ukukala inqubekelaphambili yakho endleleni.
Ukuze ushintshe isimo somzimba wakho, uzofuna ukunciphisa amaphesenti omzimba wakho. Ngokumangazayo, lokhu kungasho ukwanda kwesisindo sakho. Lokhu kungenxa yokuthi isisindo sinzima ngaphezu kwamafutha. Njengoba ulahlekelwa amafutha futhi uthola imisipha, umphumela wenetha ungase ube ukwanda okuncane esikalini.
Ukuzivocavoca kweCardio for Composition Body
Zonke izinhlobo zokuzivocavoca zishisa amakholori.
Kodwa ukuzivocavoca umzimba nokusebenza komzimba kuhlanganisa imisebenzi yokushisa amafutha nemisebenzi yokwakha imisipha. Ngaleyo ndlela, njengoba unciphisa phansi, ubeka esikhundleni samafutha enomzimba oqinile, oqinile, oqinile onika umzimba wakho ukugqama okukhulu.
Ngakho iyiphi indlela engcono kakhulu yokushisa amafutha ? Ukuzivocavoca kwama-aerobic kuzokwenza ubuqili.
Umsebenzi we-Aerobic, ngezinye izikhathi obizwa ngokuthi i- cardio , iyisenzo sokuzivivinya esenza inhliziyo yakho iphethe. Ngesikhathi sokuzivocavoca kwe-aerobic , uzophefumula futhi uqale ukuthuthumela. Nokho, akudingekile ukuba usebenzise ukuphefumula nsuku zonke. Eqinisweni, uzoshisa amaphesenti aphakeme kakhulu ama-khalori avela kumafutha ngokulinganisela okulinganiselwe.
Njengoba izinga lakho lokuzivocavoca lithuthukisa, noma kunjalo, ungase ufune ukufaka ukusebenza okunamandla esimisweni sakho sokuzivocavoca. Ukusebenza okuphezulu kakhulu kushisa amakholori amaningi, kodwa inani elincane lamafutha. Ukwandisa ukulahlekelwa kwamafutha, hlanganisa ukuphakama okukhulu, ukulinganisela okulinganiselayo, nokusebenza okuphansi kakhulu ohlelweni oluphelele lokulinganisela umzimba .
Ukusebenza kwamandla okuBumbiswa komzimba
Uzobona izinguquko zangempela ekubunjweni komzimba wakho lapho uqala ukuqeqeshwa kwamandla . Inhloso yokuqeqeshwa kwamandla ukwakha nokuma imizimba.
Ukungaqondakali okuvamile phakathi kwabesifazane ukuthi ukuqeqeshwa kwamandla kuzobangela ukuba kube nokuningi. Lokhu akuvamile neze. Abesifazane abenzi okwanele we-hormone testosterone ukwakha imisipha umuntu angakha ukwakha okufanayo.
Awudingi ukukhathazeka ngokuba nemishini ekhethekile. Asikho isidingo sokuchitha imali eningi noma ukujoyina i-gym. Ungenza imisebenzi elula yokuqeqeshwa kwamandla ekhaya ukuze uhlele imilenze yakho, izingalo, no-abs.
Ukuzivocavoca komzimba wesampula
Ngakho-ke imiphi imisebenzi engcono kakhulu uma uzama ukushintsha ukubunjwa komzimba wakho? Ukuzivocavoca umzimba okulula okulula kuyasebenza. Kungani? Ngoba zandisa isilinganiso senhliziyo yakho (ukuzivocavoca kwe-aerobic) futhi zakha amandla okubamba imisipha enamandla ngesikhathi esisodwa. Lezi yizibonelo zokuzivocavoca ongayenza ekhaya ngezinto ezincane noma ezingekho umshini ozozibamba futhi uzizwe umzimba wakho.
- Ukuguqulwa okuhleliwe
- Ukunyakaza okuvamile
- Ukuzinza ibhola push-up
- Ukuzivocavoca kwangaphambili noma ukuhamba ngomzimba
- Izinguquko ze-Lunge
- Umlenze ongaphezulu
- I-Squat ukuvivinya nge-press ephezulu
- Izivivinyo zamapulangwe ezisu
Yakha Ukusebenza Kwamalungu Okwakha Ukuguqula Umzimba Wakho
Uma ungaguquki ekuqeqeshweni kwakho, kufanele ukwazi ukuqala ukubona izinguquko ekubunjweni komzimba wakho emasontweni ambalwa nje.
Ngakho-ke uyakha kanjani uhlelo oluqhubekayo? Ungakwazi ukuhlanganisa ukusebenza kwe-aerobic nokusebenza kwamandla okuqeqesha ekusebenzeni kwesifunda noma ungasebenzisa okunye ukusebenza ngezinsuku ezahlukene ukuze uqiniseke ukuthi uhlala ungaguquki.
- Ukuqeqeshwa kwesifunda. Hlanganisa umsebenzi wakho we-cardio ozithandayo ngokuqeqeshwa kwamandla futhi wenze umsebenzi ngamunye ngaphakathi komsebenzi owodwa. Isibonelo, uma uthanda ukuhamba ungase ufike ku-treadmill bese ukhuphuka intaba imizuzu engu-7 bese ulandelela imizuzu engu-3 ye-push-ups, amaphaphu, nama-curls wesisu. Phinda lelo phethini izikhathi ezintathu kuya kweziyisithupha ukuze uthole umsebenzi ophelele wesifunda.
- Izinsuku ezihlukile. Ungaphinda ushise amafutha bese wenza imisipha ngokushintsha ukusebenza ngezinsuku ezahlukene. Isibonelo, ungase ukhethe ukuthatha isigaba se-aerobics ngoMsombuluko, ngoLwesithathu nangoLwesihlanu bese uqedela ukuqeqeshwa kwamandla akho ngoLwesibili nangeLwesine. Zama ukuhlela izinsuku zokuqeqesha amandla ngezinsuku ezilandelanayo njengoba imisipha yakho idinga isikhathi sokuthola.
Ungakhohlwa ukuthi ukudla kwakho kudla indima ebalulekile. Qinisekisa ukuthi uqapha ibhalansi yakho yamandla ukuze uthole ukulahlekelwa okudingayo ukuze ukulahlekelwa kwamafutha kwenzeke.