Uma ungenayo isikhathi sokuya ejimini-noma uma uzizonda ukuya ejimini-ungakhathazeki. Uhlelo lwakho lokulahlekelwa isisindo akudingeki luhlupheke nje ngoba ukhetha umbhede phezu kweqembu lezempilo. Kukhona ukuzivocavoca okufanele ukwenze ngenkathi ubukela i-TV. Ungashisa ama-calories angu-300 noma ngaphezulu phakathi nezinhlelo zakho ozithandayo. Futhi awudingi ngisho nemishini ebiza kakhulu.
Ngaphandle kwama-calorie avuthayo, kunezinye izinzuzo ozothokozisa uma uzisebenzisa ngenkathi ubukela i-TV. Uma usebenza ngesikhathi sokuphumula kwezohwebo, awuncane amathuba okuya ekhishini ukuze uthole ukudla okulula. Futhi ukungenangqondo kokuphuza ebusuku kuyingxenye enkulu ekuzuzeni isisindo. Ngakho-ke thatha isilawuli sakho esikude, thinta ku-show yakho oyintandokazi futhi ulungele ukuvutha amanye amafutha.
1 - Indlela Yokuzivocavoca Ngesikhathi Ukubuka I-TV
Uma usebenzise ngesikhathi ubuka i-TV, akudingeki ukuba uhambise isikhathi sonke ukushisa ama-calga. I-Workout ihlelwe ukuze wenze ukunyakaza okunamandla ngesikhathi sokuphumula kwezohwebo nokuphumula ngenkathi ukubonisa kwakho kuvuliwe.
Ngakho ama-khalori ahlanganisa kanjani? Ngokusho kwedatha yakamuva ye-Nielsen, iningi lamabonakude athengisa imizuzu engu-15 nemizuzwana engu-38 yesikhangiso ngehora ngalinye lesithelevishini. Uma ubukela i-TV ngamahora amathathu kusihlwa futhi wenze ukuqeqeshwa okuncane ngesikhathi sekhefu ngalinye lokuhweba, isikhathi sakho sokuzivocavoca sizoba ngaphezu kwemizuzu engu-45. I-150-pound exerciser ishisa cishe ama-khalori angu-300 enza ama- calisthenics ngaleso sikhathi. Uzophinde uthuthukise amandla, ukwakha imisipha futhi uthuthukise ukuguquguquka.
Ngaphambi kokuba uqale ukuzivocavoca, qiniseka ukuthi unempilo ngokwanele yokusebenza kanzima. Uzodinga futhi ukusula indawo enkulu ngokwanele ukuba welula izingalo zakho ngokugcwele futhi uqhube phambili futhi ubuyele ngaphandle kokushaya lutho. Yiqiniso, ungenza ukunyakaza kwakho kube mncane ukuphatha ifenisha, kodwa uzoshisa ama-khalori amaningi uma usebenzisa umzimba wakho ogcwele futhi wenze ukunyakaza kwakho kube mkhulu futhi kube namandla.
Uma unesisindo sesisindo, ubamba. Isikhathi sokuqala sokuthi uqhube umshini we-TV, yenza ngaphandle kwemishini. Khona-ke uma uzizwa sengathi udinga inselelo eyengeziwe, engeza izinsimbi emzimbeni ongaphezulu nangaphansi.
2 - Ukufudumala Ukushisa Amafutha
Noma yikuphi ukuzivocavoca okuhlakaniphile ukushisa amafutha kuqala ngokufudumala . Umsebenzi wakho we-TV awufani. Kodwa ukufudumala kwakho akudingeki kube kanzima. Eqinisweni, uma usebenza isikhathi esiningi usuku lomzimba wakho kungenzeka usulungele ukuhambisa. Kodwa ukuze uqinisekise ukuthi imisipha yakho isilungile, thatha imizuzu emihlanu ekuqaleni kombukiso wakho ukwenza ukunyakaza komzimba okugcwele. Ungakwazi ukuhamba endaweni, ukugibela phansi nezitezi, noma ukwenza imisebenzi yokuthungela izinto ezishisa amakholori angaphezulu.
Uma imisipha yakho ishushu, umzimba wakho ulungele ukushisa amafutha nama-khalori.
3 - Ukuzivocavoca umzimba okuphansi
Ingabe ukulungele ukuma imilenze yakho ngokuzivocavoca umzimba okuphansi? Ngesikhathi sekhefu lokuqala lokuhweba, uzokwenza ukuhluka okungafani kwe-lunge. Lolu hlelo luzoqinisa futhi lufake izithanga zakho, i-glutes (i-butt) yakho, amathole kanye ne-abs yakho. Ukuzivocavoca umzimba kuzophakamisa izinga lenhliziyo yakho ukushisa amafutha amaningi kanye nama-khalori. Qala ngokwenza umsebenzi ngaphandle kwemisindo, bese uyengeze uma uzizwa udinga inselele enkulu.
Ngesikhathi isinyathelo sokuqala sokuhweba singena emzimbeni (okufanekiselwe), bese usubuyela emuva bese ushintsha imilenze. Yenza lokhu isikhathi sonke sokuthengisa kuqala. Kungenzeka ukuthi ihlale imizuzwana engu-30 kuya kwangu-60. Phakathi nesinyathelo sesibili sokuhweba kuya ohlangothini esikhundleni sokuya phambili. Uzobona ukuthi izimpande zenzalo yakho zangaphakathi nezangaphandle ziyasebenza kanzima. Lapho ukuhweba okusha kuqhubeka, hamba emuva kunhlangothi. Uma kunezikhangiso ezingaphezu kwezingu-3 ngesikhathi sekhefu, qalisa ngochungechunge lwangaphambili bese usebenza ngokusetha kabusha.
Ngesikhathi seqoqo ngalinye lokuphindaphindiwe kwe-lunge, qiniseka ukuthi amahlombe akho ahlala ekhonjiwe phezulu ezinqulwini zakho ngakho akakaze abe nomuzwa wokuthi uncike emlenzeni ohambayo. Futhi zama ukugcina ibhande langaphambili phezu kwezinzwani zakho kunokuba phambi kwabo.
4 - Ukuzivocavoca umzimba ophezulu
Ukuze usebenze umzimba wakho ophezulu, uzokwenza ukushintshashintsha kwe-push-up ngesikhathi sokuphumula kwezohwebo. Cabanga ukucindezela kunzima kakhulu? Ungakhathazeki. Kukhona ukuhlukahluka okuningi okuzokusiza ukuba uqine ukuze ukwazi ukugcina ukuqhuma okugcwele ngefomu ephelele.
Uma ungakaze usebenze ngomzimba ophezulu, qala ngokuwenza ama-push-ups wakho odongeni. Hamba ngamamitha amabili kude nodonga oluqinile bese ubeka izandla zakho odongeni ekuphakameni kwehlombe. Bese ugoqa izingalo zakho ukuletha isifuba sakho eduze nodonga. Lona ukunyakaza okuyisisekelo okuphakanyisiwe okwenziwe endaweni yokuma. Qeda umsebenzi ngokususa umzimba wakho kude nodonga. Zama okungenani ukuphindaphinda izikhathi ezingu-10.
Uma usuqaphele ukucindezela odongeni, kufanele uphumelele ekuqhumeni ukugxila . Sebenzisa umbhede wakho noma ithebula eliqinile njengesisekelo sakho, bese ushukumisa isisindo somzimba wakho phezulu nangaphansi kusuka esisekelweni. Hlanganisa ukucindezela kuzoqinisa amahlombe bese uqala ukubandakanya imisipha yomzimba.
Uma ungenza okungenani ama-push-up ayishumi afakwe ngefomu elihle, bese uzama ukuqhuma okugcwele phansi (okufanekiselwe ngenhla). Ngenxa yalokhu kusebenza komzimba okuphezulu, yenza okungenani ukuphindaphinda okuyishumi kokushintsha kwe-push up ngesikhathi sokuthengisa ngasinye.
5 - Thola i-Abs
Yiqiniso, uzofuna ukuthola ubhiya obuqinile ngenkathi ubheka i-TV, futhi. Lokhu kuyoba yingxenye elula kakhulu yokudlala kwethelevishini kodwa hhayi elula. Ukuthola i-abs, i-tight, i-abs eqinile, uzokwenza ukuvivinya umzimba okuyisisekelo kanye nokuhluka okumbalwa.
Ungenza ukuvivinya umzimba okuyisisekelo ngesisindo sakho esisekelwe ezandleni zakho (okufanekiselwe) noma wenze iplanki enesisindo sakho ezinhlangothini zakho. Bamba isikhundla ngaphandle kokuvumela izinyathelo zakho zibe phansi. Thatha ikhefu lapho ifomu lakho liqala ukushintsha.
Njengoba izimakethe eziningi zigcina imizuzwana engu-30-60, umgomo wokuzikhandla kwakho uzobe ubambe isikhundla seplanki ngesikhathi sokuhweba. Ekuqaleni, ungakwazi kuphela ukubamba iplanki ngemizuzwana engu-15. Kulungile. Ngomunye umkhuba nokuvumelana, maduzane uzokwazi ukubamba iplanki kuwo wonke ama-break break-amaminithi amathathu noma ngaphezulu.
Udinga inselelo eyengeziwe? Zama ukuhlukahluka kwamaplanki ukuze usebenze izingxenye ezahlukene zesigaba sakho.
6 - Bhisa amafutha amaningi
Kuye ubude bembukiso wakho we-TV oyintandokazi, kungenzeka ukuthi uphelelwe ama-breaks ezentengiselwano. Kuhle lokho! Usuvele usebenza nomzimba wakho ophezulu, umzimba wakho ophansi, ne-abs yakho. Ubuye wakhulisa izinga lenhliziyo yakho ukuthi ushise amafutha amaningi. Uma unesinye isikhala sokuhweba phakathi kwesikhombisi sakho, yenza i-cardio esheshayo ngaleso sikhathi. Qalisa izitebhisi noma uhambe endaweni ukuze uhlale usebenza. Ungakwazi ngisho nokuqaqa intambo uma unesikhala.
Ukushisa ama-calorie angu-300 egcwele ngenkathi ubheka i-TV, phinda lokhu ukulandelana izikhathi ezimbili ngaphezulu. Abaningi bethu babukela amahora angama-2-3 wethelevishini ngobusuku bonke ngakho kufanele kube lula ukuqedela ukuqeqeshwa izikhathi ezimbili. Kulula? Cha. Kodwa lokhu kusebenza kungasebenza? Yebo!
7 - Ukusebenza kwasekhaya ukushisa amafutha nama-calories
Njengoba kunoma yiluphi uhlelo lokuzivocavoca, uzobona imiphumela uma wenza njalo ukuqeqeshwa kwamasonto angu-2-3. Uma uzivocavoca njalo futhi udle ukudla okunempilo, izingalo zakho ziyoqina, isisu sakho sizothola amandla futhi imilenze yakho iyokwazi ukuhambisana nale plan. Uzothola ukusondela ekufinyeleleni imigomo yakho yokulahlekelwa isisindo.
Uma ufuna ukushintshashintsha, zama ukuqeqeshwa komkhaya okuhlukile kwamanye ubusuku phakathi nesonto. Kukhona imizila elula ongayenza egumbini lakho lokuphumula kanye nokusebenza okuhle kwe-inthanethi okungabizi noma okukhululekile.