Sebenzisa ukuqeqeshwa kwamandla ukuze ulahlekelwe isisindo ngokushesha
Ladies, ingabe ukhungathekile ngohlelo lwakho lwamanje lokuvivinya umzimba? Manje yisikhathi zama ukulahlekelwa isisindo ngokusebenzisa ukuqeqeshwa kwamandla. Ukusebenza okudumile kufana namakilasi we-spin kanye ne-aerobics kuhle kumzimba wakho. Kodwa ungaphinde ulahlekelwe isisindo ngokuqeqeshwa kwamandla. Futhi nge-dieters eminingi, isebenza kangcono kunanoma isiphi isimiso sokuphumula kwesisindo abaye bazama ngaphambili.
Ukufeza Ukulahlekelwa Isisindo Ngokuqeqesha Amandla
Ukuqeqeshwa kwamandla kunikeza izinzuzo eziningi.
Ukuphakamisa izisindo kukusiza ukuba uthinte imisipha yakho phezulu futhi unciphise ingozi yokulimala. Kungakusiza ukuthi ubonakale uphephile futhi kuyindlela enhle yokuqinisa izindawo ezinkingeni ezinjenge- "amaphiko we-bat" ezandleni zakho.
Ukwakhiwa kwemisipha kuletha izinzuzo eziningi ezengeziwe, kubandakanya:
- ukukhuthazela okukhulayo nokuguquguquka
- ukuvikela futhi mhlawumbe ukunciphisa ubuhlungu emajoyini akho
- ukwandisa isisindo samathambo (okusiza ekuvimbeleni ukwehlukana nokwehla kwesifo se-osteoporosis)
- ukwandisa amandla akho ezingeni
Futhi ukwenza umzimba othile ukuthuthukisa amandla nakho kungakusiza ukuba unciphise.
Kuthuswe? Kukhona inkolelo yokuthi ukusebenzisa izisindo kungabangela abesifazane ukuba baningi. Kodwa ukusebenzisa izisindo zokukhanya noma eziphakathi ngeke kube nomphumela. Ngakho-ke, uma imibono yomqashi we-burly igxuma ekhanda lakho uma ucabanga ngokuqeqeshwa kwamandla, sekuyisikhathi sokushintsha ingqondo yakho, ngoba ukuqina kunokusiza ukuthi uthole okusheshayo kunomsebenzi ongaphezu kwe-aerobic kuphela.
Ama-calories avuliwe ngesikhathi sokuqeqesha amandla
Ucwaningo luye lwabonisa ukuthi labo abalandela uhlelo lokuqeqeshwa kwamandla ezinyangeni ezimbili bashisa isilinganiso sama- khalori angu-200 ngaphezulu kokusebenza kokusebenza kunabo labo ababesebenza ngokuzivocavoca amandla.
Izinzuzo zokuqeqesha amandla ngisho nokuqhubeka lapho uphumula. I-metabolism yakho ihlala isikhuliswa isikhathi esithile ngemuva kokusebenza, ngisho noma ungasebenzi. Ngenkathi ezinye izidakamizwa zokudla ezingacabangi zingase zithembise ukukusiza ukuba ulahlekelwe isisindo ngenkathi ulele, ukuzivocavoca kugcina leso sithembiso.
Indlela Yokuqala Amandla Okuqeqesha Ukunciphisa Isisindo
Ungenza uhlelo olulula lokuqeqeshwa kwamandla ekhaya ngokuzivocavoca okuyisisekelo okudinga kancane imishini.
Ungenza futhi inguqulo yakho yokuguqulwa kwesisindo ngezinto zekhaya uma ungakwazi ukukhokhela iqoqo lezinsimbi ezingamangulu manje.
Ngakho uqala kanjani? Kulula nje, ubambe inhlanzi yesobho esandleni ngasinye bese wenza ezinye izivivinyo zesifuba ukuze uqine umzimba ophezulu. Bese ufaka izenzo ezimbalwa ukuze uphakamise izingalo zakho. Ungenza uhlelo lwakho siqu noma ulandele ukuqeqeshwa ngesinyathelo ngesinyathelo esakhiwe ngumqeqeshi .
Njengoba izinga lakho lokuzivocavoca likhuphuka, hamba ukuya ezintweni ezinzima kakhulu kancane ngesikhathi. Zama ukugcwalisa ubisi obuncane noma ibhodlela lamanzi ngesinye isihlabathi noma i-kitty litter bese ukwandisa inani ukwenza izisindo zibe nzima kakhulu.
Ukuqeqeshwa okuPhakathi okuMandla okuLawula isisindo
Uma uzizwa sekuyisikhathi sokukhahlela isikhwama, Cabanga ngokuthenga ama- resistance bands noma amabellum osisindo. Lezi zesekeli zokuqeqeshwa kwamandla ngokuvamile azithengi futhi zithathe isikhala esincane ekhaya lakho. Olunye uhlobo lokumelana lubeka ngisho namavidiyo anika imiyalelo yesinyathelo ngesinyathelo ukukusiza ukuthi ufunde ukuthi ungayisebenzisa kanjani.
Uma usuphethe imishini yakho, yisikhathi sokususa uhlelo lwakho lokuzivocavoca. Hlola amavidiyo wokudlala okuncishisiwe noma wamahhala okumele uwalandele kubumfihlo bekhaya lakho. Noma ukuqasha i-DVD yokuzivocavoca emtatsheni wezincwadi.
Ukuqeqesha okuPhuthukisiwe okuMandla okuLawula isisindo
Ulungele ukuya isikhathi esikhulu?
Yenza i-aphoyintimenti esikoleni sokuzivocavoca noma isikhungo somphakathi wangakini ukubonisana nokuqeqeshwa kwamandla nomqeqeshi womuntu siqu . Qinisekisa ukuthi umqeqeshi uthatha isikhathi ukukukhombisa indlela yokusebenzisa umshini ngamunye wokuphakamisa isisindo. Thatha ithuba lokubuza noma yimiphi imibuzo ongayithola. Udinga futhi ukwazi ukuthi yiliphi izinga lesisindo sokuqala. Awufuni ukuchitha noma iyiphi intuthuko oyenzile ngokuphakamisa kakhulu, maduzane, noma ngokusebenzisa umshini ngokungalungile noma ngokungahambi kahle, okungaholela ekulimazeni.
Ukuqeqeshwa Kakhulu Kangakanani Kokulahlekelwa Isisindo?
Ukuze ulahlekelwe isisindo, izinsuku ezingu-2-3 kuphela ngesonto lokuphakamisa isisindo kuzokwenza ubuqili.
Ucwaningo oluqhutshwa eNyuvesi yase-Arkansas lubonise ukuthi izifundo ezinamandla okuqeqesha izinsuku ezimbili ngesonto zathola izinzuzo ezifanayo njengalabo ababethe insimbi izinsuku ezintathu ngesonto.
Ngakho yiziphi izinsuku ezingcono kakhulu zokuphakamisa isisindo? Ungakhetha noma yiziphi izinsuku oyifisa. Kodwa ochwepheshe batusa ukuthi weqa usuku phakathi kwamasonto okuqeqesha amandla ukuze unikeze imisipha yakho ukuphumula. Isibonelo, ungenza ukuqeqeshwa kwamandla kuphela ngoMsombuluko nangoLwesithathu noma nje ngoLwesibili noLwesine bese uthola ukusebenza okwanele ukubona imiphumela.
Ukuze usebenzise kakhulu uhlelo lwakho, ungakhohlwa mayelana nokusebenza kwakho kwe-aerobic noma kwe-cardio. Ungakwazi ukulandela ukusebenza kwakho kwe-cardio nokuqeqeshwa kwamandla onke nsuku zonke futhi kufanele ubone imiphumela ebonakalayo kumagazini amasonto.
Ungethuki uma isikali sibonisa kancane kancane ukuzuza kwesisindo. Isisindo sinani ngaphezu kwamafutha, inombolo ingase ikhuphuke, kodwa uzothola ubufakazi bokuthi uhlelo lwakho lokuqeqesha amandla lusebenza. Izingubo zakho zizohlangana ngokukhululekile ngenxa yokuqeqeshwa kwamandla we toning jikelele.
* Ehlelwe nguMalia Frey, Weight Loss Expert