Thola i-Fat-Burning Pace
Uma ufuna ukuhamba ngesisindo, kungcono ukuhamba ngesivinini esisheshayo. Nakhu ukuthi ungazi kanjani uma ukhona endaweni efanele ukushisa amafutha amaningi, nokuthi ungakha kanjani kulelo zinga. Funda ukuthi ukuhamba okusheshayo nokuhamba phambili okuhamba phambili uma ufuna ukulahlekelwa isisindo.
Qala Nge-Pace Ehambayo Elula Yokufudumala
Okokuqala, ufuna ukuvusa imisipha yakho futhi ubazise ukuthi uhlela ukusebenza isikhashana.
Ukuhamba ngezinga elilula lokufudumala emaminithini amahlanu kuya kwengu-10 litshela imisipha yakho abakwazi ukuhlala futhi bashise ushukela okhona, badinga ukubiza ama-fat reserves.
Yingakho akufanele uqale ngesivinini esikhulu. Uma wenza lokho, amaseli akho awawutholi isignali ukuthi lo msebenzi wesikhathi eside. Esikhundleni sokudonsa amafutha ngaphandle kwesitoreji ukushisa njengamandla, bashisa ushukela kuphela.
Ukusheshisa kuze kufike ijubane lokuhamba elizimisele ukushisa amafutha
Ijubane elihamba phambili lokushisa amafutha elihle "ijubane" elinqunyiwe noma " ijubane elikhulu lokuhamba ."
- Ngalesi sizinga, kufanele uphefumule ngokuphawulekayo kepha ukwazi ukuqhuba ingxoxo ngemisho egcwele. Uzozizwa sengathi udlala ngaphandle kokuhamba.
- Inhloso yakho yokushaya kwenhliziyo kufanele ibe ngamaphesenti angama-60 kuya kwangu-70 wezinga eliphezulu lenhliziyo yakho. Lokhu kuhluka ngobudala. Sebenzisa ishadi lezinga lentando yenhliziyo ukuze uthole eyakho.
- Kufanele uzizwe kanjani? Kufanele uzizwe ngokujulile njengokuthi uhamba ngokushesha ngoba unemizuzu engu-10 ekupheleni kokuqashwa okubalulekile.
- Hamba kulejubane imizuzu engu-30 ngesikhathi ngemuva kokufudumala kwakho. Lokhu kuzoqinisekisa ukuthi ukhulula amafutha agcinwe futhi uwushisa amandla.
- Uma ungakakwazi ukuhamba ngemaminithi angu-45 ngesikhathi, sebenzisa abaqalayo ukuhlela uhlelo lokwakha kuze kube isikhathi. Qala ngokuhamba imizuzu engu-10 kuya kwemi-15 ngesikhathi bese ungeza amaminithi ambalwa ekuhambeni kwakho kokuhamba kokusebenza ngesonto ngalinye.
Ukukhulisa i-Metabolism yakho
Umsebenzi omuhle, ukhohlisile umzimba wakho ukuba ungene ezinqolobaneni zakho zamafutha ukuze usebenzise amandla futhi uhamba endaweni egcwele amafutha . Ubuye wakha isisindo futhi ukhulise izinga lakho lokusondelana kwamanzi ukuze ushise amakholori amaningi usuku lonke.
Indlela Yokuhamba Ngokushesha
Uma usuvele uhamba ngamakhilomitha angama-20 ngesonto futhi ufuna ukuthola imiphumela eminye nje ngokuhamba, bese udinga ukwakha ijubane kanye nobude. Ungasebenzisa ukuhamba kwesandla esihle nesiteleka ukusheshisa, njengoba kuboniswe indlela yokuhamba ngokufundisa ngokushesha . Noma, ungafunda inqubo ye-Olympic yohambo lwe- Olympic ukuze ushise amakholori amaningi nge-mile ngayinye.
Kodwa Kuthiwani Uma Angikwazi Ukuhamba Kakhulu Kangaka?
Qala ngeziqalo ezihamba phambili . Kuzokwenza ukuthi uqale indlela efanele yokwakha ukuze ukwazi ukuhamba imizuzu engu-30 ngesikhathi sokushisa amafutha. Noma yiliphi inani lomsebenzi ngaphezu kwezinga lakho lamanje lizokusiza ukuthi ufinyelele imigomo yakho yokulahlekelwa isisindo, ngakho hamba kancane uma lokho kukhululekile.
Kodwa Kuthiwani Uma Ngingenaso Isikhathi Sokuhamba Kakhulu Kulokho?
Uma nje ungenayo isikhathi esanele samahhala ngosuku ozochitha ngayo imizuzu engu-45 eqhubekayo, usebenzise isikhathi esiningi. Thola isikhathi sokuhamba ngezinyawo ezimbili ukuya kwemizuzu emine- 15 ngosuku oluhamba phambili. Uzobe ushisa amakholori futhi uthuthukise isivinini sakho sokuhamba kanye nekhono futhi okungenani ufinyelele izinga elincane elinconywayo lomsebenzi womzimba wezempilo.
Ngabe I-Calories Amaningi Ngimi Ukushisa Ukuhamba?
Zingaki ukhalori ozozishisa ngenkathi uhamba ngokuyinhloko kuncike ebangeni ohamba ngalo nesisindo sakho, ngokushintsha okuncane okwenyuka okukhulu. Bheka ishadi lokuthi mangaki ama-calories oshisayo ukuhamba ngokusekelwe kulezi zici. Ungabona futhi ukuthi mangaki amakholori owashisayo ngokususelwa esikhathini sokuhamba nesantya nokuthi mangaki amakhalori owushisayo ngokuya ngezinyathelo ze-pedometer .
Amathiphu okushisa ama-khalori amaningi uma uhamba uhlanganisa amaqhinga afana nokusebenzisa izigxobo zokuhamba ngempilo, amagquma kanye nezikhathi eziphakeme kakhulu, nokuhamba ngamamayela amaningi nje.
Izwi elivela
Ungase ufune ukulahlekelwa isisindo ngokushesha, kodwa ukulahlekelwa ngokweqile kwamafutha omzimba ngokuvamile kuyinjongo yangempela.
Ukuvumelana ngokudla ukudla okunempilo nokujabulela ukuzivocavoca yilokho okungakugcina endleleni bese kukufinyelela ekugcineni. Thola isimiso sokusebenza kanye nemisebenzi oyokwenza ingxenye eqhubekayo yokuphila kwakho.