Uhlelo Lokuguquguquka Lokukusiza Ukulahlekelwa Isisindo
Ngabe uzoke ucabange ukwenza ukwelula ukulahlekelwa kwesisindo? Ingabe wenza noma yikuphi ukuguquguquka noma ukuzivocavoca ngezikhathi zonke? Uma uzama ukunciphisa umzimba, kufanele. Ukuzivocavoca umzimba akuzona ama-burners amakhulu, kodwa badlala indima ebalulekile ohlelweni lokulahlekelwa isisindo.
Izinzuzo Zokuthelela Ukulahlekelwa Isisindo
Into enhle ngokuqeqeshwa ngokuvumelana nezimo ukuthi akudingeki ukuba uyenze kaningi noma isikhathi eside ukujabulela izinzuzo.
Imaminithi embalwa yokwelula usuku ngalunye kuzosiza ekuthuthukiseni uhla lwezinyathelo kumalungu akho, kusize ukunciphisa ingozi yokulimala ngesikhathi sokuvivinya umzimba, futhi unciphise ukucindezeleka. Ukubambisana kubalulekile ukukhulisa ukuguquguquka kwakho, kepha ngisho noma uhlanganyela ohlelweni olude izikhathi ezingu-2-3 ngesonto, umzimba wakho uzomuzwa ungcono.
Ngakho-ke kufanele uyenze izimo zokuzivumelanisa nezimo? Ungenza okulula uma uphuma embhedeni ekuseni njalo. Lokhu kungafaka:
- Umqulu ogcwele womzimba. Hamba ubude futhi ufinyelele izingalo zakho ukuya esibhakabhakeni. Bese uphumule izingalo bese ugoqa umgogodla phansi. Vumela izingalo zakho ziphumule phansi. Gcina amadolo egobile ukuvikela umhlane wakho. Bamba isikhundla (kodwa qhubeka uphefumula!) Imizuzwana engu-5-15 bese uphindela kancane bese uphinda.
- Inyanga ye-Crescent ihamba. Ukufinyelela izingalo ngokuphelela kwakho, ngomusa uphazamise umzimba ngesimo se-C (noma inyanga ye-crescent) ngokuguqa umzimba ngakwesobunxele bese uya kwesokudla.
- Imikhono nehlombe lilula. Endaweni ehlezi noma emile, gxilisa ngobumnene isilwane esiya esifubeni sakho futhi uzizwe ukhululekile emhlane. Bese uhamba ngokucophelela futhi uqonde ikhanda ngakwesobunxele futhi ngakwesokudla ukwelula izinhlangothi entanyeni. Ungase uzizwe uhlezi phezulu kwehlombe ngalinye.
- Ukuvula isifuba. Esikhundleni sokuhlala noma sokuma, faka izandla ndawonye ngemuva kwakho. Zizwa i-front of the chest evulekile futhi isule. Bamba imizuzwana engu-5-10.
- I-Hip ne-intanethi yangaphakathi ilula. Esimweni esihlezi, ulethe izinyawo ezinyaweni phambi komzimba wakho ukuze imilenze yakho ibe unxantathu. Ukugcina umgogodla isikhathi eside, ukuqhubekela phambili kusuka ezinkalweni, ukuletha isifuba sakho eduze. Kuyinto evamile uma ungakwazi ukugoba kude kakhulu. Khumbula ukuqhubeka ukuphefumula njengoba ubamba ukwelula imizuzwana engu-15-30.
Lezi zikhwebu zizosiza ukukhulula amalunga akho bese uqala usuku lwakho ngokunyakaza okunempilo. Ungase futhi ukhethe ukwenza lokhu okulula etafuleni lakho ngenkathi usemsebenzini. Uma isikhathi esidlweni sakusihlwa, ngaphambi noma ngemuva komsebenzi, ungathatha futhi isigaba se-yoga ukuze ulahlekelwe isisindo noma ufunde umkhuba we- tai uku ukuthuthukisa impilo yakho . Zombili lezi zengqondo / zomzimba zisiza ukuthuthukisa ukuguquguquka nokunciphisa ukucindezeleka.
Izindlela Ezingu-3 Zokunciphisa Amandla Okulahlekelwa Isisindo
Noma ngabe ngeke ushise amakholori we-mega ngesikhatsi esifushane sokumisa, umzimba wakho usebenza kangcono uma amalunga akho ehamba ngokunethezeka. Lokhu kungathuthukisa uhlelo lwakho lokulahlekelwa kwesisindo ngezindlela eziningana ezahlukene.
- Ukunciphisa ukucindezeleka. Ukuzivocavoca umzimba kusiza ukuthola igazi lakho, kodwa hhayi ngendlela ekwandisa i-adrenaline yakho. Ukuzivocavoca nokuphefumula ukusiza ukuthuthukisa isimo sakho sengqondo nokunciphisa izinga lakho lokucindezeleka. Lokhu kungase kusize ngokukhethekile kubakwa-dieters abazama ukuvimbela ukudla okungokomzwelo. Uma ungashintsha uhambo oluya esiqandisini ngemizuzu engu-5 yokwelula okunempilo, cishe ungadla kancane futhi wehle kancane .
- I-NEAT ethuthukisiwe. Ukusebenza okuhleliwe kubalulekile, kodwa ama -calorie owushisayo kusuka ku-NEAT adlala indima enkulu kwinani eliphelele lama-calories oshisa usuku ngalunye . Ungase ukwazi ukuhambisa okuningi usuku lonke uma izingxenye zakho nezitho zomzimba zizwa kahle. Ukwehlisa kusiza ukukugcina usebenza.
- Ukusebenza okuphumelelayo kakhudlwana. Umsebenzi we-Aerobic nokuqeqeshwa kwamandla okwehla kwesisindo kusebenza ngokuphumelelayo uma wenza umsebenzi ngamunye ngokugcwele. Ukwehlisa kusiza ukugcina umzimba wakho phezulu ukuze ushise amakholori amaningi ngesikhathi sokusebenza kwakho futhi uchitha isikhathi esincane ukuphulukana nokulimala noma ukulimala.
Ukuqeqeshwa kokuvumelana nezimo kuphela ngeke kushise amakholori okwanele ukwenza umehluko omkhulu ebhalansi yakho yansuku zonke .
Kodwa uma ubhekana nokuzivocavoca umzimba ngokugcwele uhlelo lokuqeqeshwa, uzozuza emzimbeni onempilo futhi uthuthukise amathuba okulahlekelwa isisindo.