Ukugijima nezinhloso zokulahlekelwa kwesisindo

Ukugijima kokulahlekelwa kwesisindo

Njengenye yezivivinyo ezinamandla kakhulu lapho, ukugijima kuyisenzo esiphumelele kakhulu sokulahlekelwa isisindo. Abagijimi abaningi baphonsa amakhilogremu futhi bayakwazi ukugcina isisindo sabo. Kodwa-ke, kufanele kuqaphele ukuthi abanye bahlushwa amaphutha okulahlekelwa isisindo esivamile . Uma unethemba lokusebenzisa ukugijima ukuze ulahlekelwe isisindo, ukulalela izeluleko ezithile ezivivinyayo nezingokoqobo kungakusiza uphumelele futhi uhlale endleleni.

Ukudla okunempilo kuyisinyathelo sokuqala

Uma ufuna ukunciphisa isisindo ngokusebenza, gcina engqondweni ukuthi uzokhipha amakhilogremu kuphela uma ushisa amakholori amaningi kunokudla.

Ukulahlekelwa iphilomu, kufanele ushise, ngokusebenzisa ukuvivinya umzimba noma imisebenzi yokuphila, cishe amakholori angu-3 500. Ngakho-ke, kuzodingeka uhlanganise ukugijima nokudla okunempilo.

Abagijimi banesidingo esikhethekile sokudla , kepha izimiso eziyisisekelo zokudla okunempilo zisasebenza. Zama ukukhetha izingxenye ezincane zokudla okunamafutha aphezulu kanye ne-high-calorie futhi udla okusanhlamvu okugcwele, izithelo nemifino.

Enye iphutha lokudla elivamile phakathi kwabagijimi ukuthi i-overcompensate ye-calories eshiswa ngomzimba ngama-calories engeziwe ukusuka kokudla nokuphuza okuningi.

• Indlela Yokulawula Ukukhanga Okuthunyelwe Kamuva

• Umehluko Phakathi Kokushisa Amafutha Namafutha Okushisa

Abanye abagijimi baze bathole ukuthi banesisindo noma badonsa isisindo somzimba , naphezu kokuqeqesha kwabo njalo. Isinyathelo sokuqala sokushaya umgomo wakho ukwazi ukuthi udla kangakanani. Sebenzisa le calculator ukuze ufunde ukuthi mangaki amakhalori owudinga ukulahlekelwa isisindo.

⁣

Enye indlela yokuvimbela ukusetshenziswa kwekhalori ye-stealth noma ukudla okungenangqondo ukubhala konke okudlayo kumagazini amasonto ambalwa. Ukubuyekeza irekhodi lokudla kwakho kuzokusiza ubone ukuthi ukudla kwakho kudinga ukuthuthukiswa. Futhi, ngoba uyazi ukuthi uzodinga ukungena ngemvume kamuva, kungase kukugqugquzele ukuthi ucabange kabili ngaphambi kokuba udle umnikelo oqoshiwe we-chocolate, ukusize uhlale endleleni.

Abagijimi bavame ukuthola ukuthi balambile njalo , ngakho-ke uzofuna ukuzama ukuhlela ukudla okudlayo nokudla ukuze ugweme ukuqhubekela phambili. Thola imibono yokudla okunamakholori angu-100 namathiphu amaningi okugwema ukudla ngokweqile ngokulawula ubukhulu bezinxenye zakho .

Funda kabanzi:

• 5 Imithetho Yokudla Ehlakaniphile Yabagijimi
• Ukudla Okuhle Kokugijima
• Ukudla okunempilo kwabagijimi
• Izinguquko ezilula zokudla okunempilo

Amathiphu wokugijima weTreadmill

Abagijimi abaningi abasha baqala isitifiketi sokuba lula nezizathu zokuphepha. Uma usuthuthukisa ukukhuthazela nokuqiniseka kwakho, ungase ufune ukuguqula ekugijimeni kwangaphandle (isimo sezulu sivumela), kodwa isitatimende esiphezulu siyindawo enhle ukuqala ngomkhuba osebenzayo.

Cabanga ngalezi zikhombisi ukuze uphakamise isimiso sakho sokusebenza sokuhamba ngezinyawo ukuze ushise amakholori amaningi phakathi neseshini ngayinye.

• Qiniseka ukuthi ushisa futhi uphole phansi. Qala ngemikhumbi emihlanu kuya kweyishumi ukuhamba noma ijubane elincane ukuze uqalise. Kuzama ukumane nje ugijime esitokisini bese uqala ukusebenza kwakho, kodwa kufanele uvumele isikhathi sokufudumala . Sebenzisa imizuzu emihlanu ukwenza i-jog slow noma uhambe ekupheleni kokugijima kwakho futhi uvumele izinga lakho lenhliziyo lihambe ngaphansi kwe-100 bpm ngaphambi kokuphuma. Ukupholisa phansi kuzokusiza ukuvimbela ukuzondeka noma umuzwa wokuthi usathuthela lapho usuka ku-treadmill.

• Lingisa izimo zokugijima ngaphandle. Setha ukuthambekela kokuhamba ngezinyawo kumaphesenti owodwa kuya kwamaphesenti amabili. Njengoba kungekho ukuphikiswa emoyeni endlini, ukuphuza okungcono kunomphumela wokugijima ngaphandle. Yiqiniso, uma usuqala ukushayela, kuhle ukushiya ukwehla kwamaphesenti wezinga kuze kube yilapho uqinisa impilo yakho.
• Sebenzisa umzimba wakho ophezulu. Ama-handrails wokugubha ama-treadmill ukukusiza ukuthi uqhubeke futhi uvale isitifiketi-akukhona lapho ukuthi ubambe khona ngenkathi ugijima. Ngakho qiniseka ukuthi uyathutha izingalo zakho uma usendleleni yokubhala. Kufanele baphenduke emuva nangaphezulu nge-angle engama-90 degree ngezinga lesikhumba. Qinisekisa ukuthi izingalo zakho ziyajikeleza ehlombe lakho futhi uhlala eceleni kwakho, hhayi ukugijima emzimbeni wakho.
  
  Uma izingalo zakho zizwa zinzima, ungase ugijime kakhulu eduze kwephaneli lokulawula i-treadmill futhi ngaleyo ndlela ubambe izingalo zakho ziphakeme kakhulu. Namathela phakathi kwendlela yokunyathelisa.
• Gwema isithende esishaya. Ukuhamba ngesithende sakho, ngezinyawo zakho ngaphambi komzimba wakho wonke, kungaholela ekugqibeleni kanye nezinye izinto. Gxila ekufikeni komuntu oyedwa, ngezinyawo zakho ngqo ngaphansi komzimba wakho ngezinyathelo zonke. Ukuzungeza kwengalo emfushane, ephansi kuyisihluthulelo sokugcina umfutho wakho omfishane futhi uvale ibhande lokunyathelisa. Zama ukugcina izinyathelo zakho zilula futhi zishesha.

• Gcina ikhanda lakho uphinde ubheke phambili. Ukubuka phansi ezinyaweni zakho noma ku-console ye-treadmill kuzoholela ekufakeni ifomu elibi. Ungase ugcine ugijima ugijima phezu, okungaholela ekubuyeni emuva nasemqaleni. I-Slouching iholela ekusebenzeni okuncane kakhulu nokusebenza kahle. Ukubuka phambili phambili indlela ephephile kakhulu yokugijima, kungakhathaliseki ukuthi uhamba ngesiteji noma usebenza ngaphandle. Qinisekisa ukuthi ugcine indawo ekhululekile futhi eqondile.

Landela isimiso sokuqeqesha

Ukunamathela esimisweni sokuqeqesha kuyindlela elula yokuhlala ukhuthazekile ukugijima. Uzokwazi kahle ukuthi yini okudingeka uyenze nsuku zonke, futhi-njengoba ugijime ngalunye lwakha okulandelayo-kuzoba nzima ukuyeka noma ukuyeka ukusebenza. Ukulandela isimiso kungakusiza futhi ukugwema ukulimala okusebenzayo ngokungakhulisi i-mileage yakho ngokushesha kakhulu. Uma usanda kusebenza, nansi amahlelo okuqeqesha okuqala ukuhlola:

• Amaviki angu-4 okugijima i- One Mile : Kwalabo abasha-shaya bokusebenza
• Amaviki amathathu kuya ku-30-Minute Running Habit : Kwabaqalayo abangakwazi ukugijima umzuzu
• Amaviki 4 Ukugijima Amamitha Amabili : Kwabaqalayo abangakwazi ukugijima okungenani isigamu samayela

• Ngingakanani Okufanele Ngigijime Ukuze Ngilahle Iphule Elilodwa?

• Ama-Calories Amaningi Asebenza Ngayo?

• 5K Hlela / Hamba UHlelo Lokuqeqesha : Kwabaqalayo abangakwazi ukugijima imizuzu emihlanu ngesikhathi
• IShedyuli Yokuqeqesha Isiqalo Sokuqala Sokuqalisa 5K: Kwabaqalayo abangakwazi ukugijima okungenani amakhilomitha elilodwa
• AmaHlelo Okuqeqesha Okuningi : Uma kungekho okwezinye izinhlelo ezibalwe ngenhla okusebenzela wena

Baleka njalo

Ukubambisana kuyisihluthulelo, ngokusho kwabagijimi abaphumelelayo ukulahlekelwa isisindo futhi bawugcine. Uma ungafuni ukulandela isimiso, usadinga ukuqinisekisa ukuthi usebenza njalo ngoba ngeke ulahlekelwe isisindo ngokusebenza kanye ngesonto.

Kungcono ukuthola umsebenzi nsuku zonke. Kodwa uma kungenakwenzeka, zama ukudubula okungenani izikhathi ezintathu kuya ezine ngesonto. Uma uthola ukuthi isisusa sakho sokugijima sihlupheka, landela la macebiso ukuze uphefumulelwe. Enye iqhinga lokuhlala likhuthazwa ukuzinikeza imivuzo encane uma ufinyelela isinyathelo esibaluleke kakhulu, njengokuthi ugijima uhlanga oluthile noma ufinyelele kude. Vele uqiniseke ukuthi usebenzisa imivuzo engewona ukudla, njengokuhamba nge-pedicure, massage, noma epholile.

Funda kabanzi:

• Yenza Ukugijima Kokuqala
• Izizathu Eziphezulu Zokungasebenzi Futhi Ukuzibulala
• Indlela Yokuqala Isimo Sokugijima
• 5 Izindlela Zokugubha Inqubekelaphambili Yakho Yokugijima

Yigcine inselele

Ukubandakanya umsebenzi wejubane noma ukuqeqeshwa kwesikhashana (ukugijima ngesivinini esisheshayo kakhulu isikhathi esincane) esimweni sakho sokusebenza kungasiza futhi imizamo yakho yokulahlekelwa isisindo. Umsebenzi wokusheshisa uvutha amakholori amaningi esikhathini esifushane. Uzophinde ukhulise ubuningi be-muscle yakho futhi uthuthukise ukuphumula kwakho kwe-metabolism, okwenza ushise amakholori amaningi kulo lonke usuku. Zama ukungeza izinselele ezimnandi , njengokusebenza u-5k njalo ngenyanga unyaka, ukuthuthukisa isisusa sakho.

Ungase futhi uthathe ucabange ukufaka ukuqeqeshwa kwamandla kumkhuba wakho. Abanye abagijimi bathola ukuthi bangakhuphula imizamo yabo yokulahlekelwa isisindo (nokusebenza) ngokwenza izivivinyo zokuqinisa izikhathi ezimbili kuya kathathu ngesonto.

Ukusebenza okusheshayo:

• Ukusebenza kwe-Calorie-Blasting Treadmill
• 5 Landelela Ukusebenza Okuthuthukisiwe Kokusheshisa
• Indlela Yokuqalisa Ukuphinda Kwezintaba
• Ukusebenza okusebenzayo kwe-30-Minute Running

Thola amathiphu amaningi ukuthi ungathuthukisa kanjani umzimba wakho nokuthi ungashisa kanjani amakholori amaningi ngesikhathi sokugijima kwakho .

Yidla ukusebenza

Uma uqhuba njalo futhi uqeqesha umcimbi omude, ukudla okunempilo kubaluleke kakhulu ekusebenzeni kwakho. Ukungadli ukudla akukuvumeli ukuba uqeqekeze imisipha eyanele. Awufanele uhlaziye ama-calories ngaphambi , ngesikhathi (uma kunesidingo), futhi ngokushesha ngemuva kokusebenza kwakho okukhulu kakhulu nokude isikhathi eside. Lezi zikhathi ezibalulekile lapho ukudla okunomsoco kubalulekile ekusebenzeni nasekutholeni.

Ukugijima kanye nokuPhepha kokuPhathwa kwesisindo

Nazi ezinye imibuzo ezivamile ezivela kubagijimi abafuna ukunciphisa umzimba ngokusebenza:

• Kungani Ngingalahlekelwa Isisindo Ngayo Ukugijima?
• Ama-Calories Amaningi Asebenza Ngayo?
• Kufanele Ngimgijime Kangakanani Amasonto Ngamaviki?
• Ingabe Ukugijima Kungakusiza Ulahlekelwe I-Belly Fat?
• Ngingayithola Kanjani Ngaphezulu Kwesitembu Sokulahlekelwa Isisindo?

Izwi elivela

Futhi, ukugijima kuwumsebenzi omkhulu wokulahlekelwa isisindo. I-calorie ephezulu ishisa futhi ingenziwa noma yikuphi okungadingeki nakakhulu kunezibhamu ezinhle. Lokho kusho, uma uthola ukuthi ukugijima akukhona kuwe, ungayeki imizamo yakho yokulahlekelwa isisindo. Thola umsebenzi owujabulelayo. Kubaluleke kakhulu ukuthi ukwazi ukunamathela kumkhuba wakho kunokuba ukhethe umsebenzi owodwa kunomunye.