Yehlisa Ubunzima Ngokufanelekileyo: Hlukana neeKilos Ngezi Midlalo zili-10

Ukunciphisa umzimba kunye nezemidlalo zihlala zihamba kunye. Kodwa yeyiphi imidlalo eyenza ukuba iikhilo ezininzi zinyamalale? Ngesikhokelo sethu sokutshisa amanqatha, uya kufunda ukuba yeyiphi imidlalo eyonakeleyo ekunciphiseni umzimba.

Abantu abaninzi benza umthambo ukuze bakwazi ukutya ngakumbi ngaphandle kokutyeba - okanye ukunciphisa umzimba ngendlela ekujoliswe kuyo.

Ngokuqinisekileyo, ufuna ukubona impumelelo ngokukhawuleza. Ngoko ke, kuyafaneleka ukubona ukuba yeyiphi imimandla yezemidlalo enefuthe elikhulu lokutshisa amanqatha.

Nangona kunjalo, kubalulekile ukwazi ukuba kuya kuba nzima kuwe ukuba ufezekise (omkhulu) ukwehla kobunzima ngokuzilolonga wedwa. Abaninzi baqikelela kakhulu ukusetyenziswa kweekhalori zabo baze bazivuze ngokutya okongeziweyo.

Ngokwenyani kwisiqubulo esithi "I-Abs yenziwe ekhitshini", kufuneka kwakhona uhlengahlengise ukutya kwakho. Le nto kwaye ihlala i-lever enkulu yokulwa imfazwe echasene neekhilos ezingathandwayo.

Ngoko ke ngaphezu koqeqesho, qiniseka ukuba utya ukutya okunokulinganisela kunye nomxube onempilo we-carbohydrates enzima, amafutha anempilo, kunye neeprotheni ezixabisekileyo.

Ukunciphisa umzimba kunye nemidlalo ye-10

Siza kukwazisa ngemidlalo elishumi enokutshisa amafutha kwaye sikuxelele ukuba ngawaphi amalungu omzimba wakho onokuwasebenzisa ukwenza ithowuni. Ke konke okufuneka ukwenze kukukhetha okuthandayo kwaye uqalise kwangoko!

Kungcono ukuthatha ubuncinane iintsuku ezintathu ngeveki – imizuzu nje engama-30 yanele ukulwa amafutha ngokusisigxina.

Ingcebiso: Uqeqesho lwamandla luyinto ejikelezayo phakathi kwemidlalo onokuyenza kwaye kufuneka uyenze ukongeza ekunciphiseni okanye ukugcina ubunzima ngokuzinzileyo. Kuba ngezihlunu ezininzi udla ngokulula amandla amaninzi - nokuba uphumle!

• Ukubaleka kokona kufanelekileyo

Akukho mdlalo unika unyamezelo ngakumbi kwaye utshisa iikhalori ezininzi njengokubaleka. Umntu wethu wokuvavanya utshise iikhalori ezingama-547 ngeyure.

Xa ubaleka, ubukhulu becala usebenzisa izihlunu zomlenze kunye ne-hip, ngoko luluvo olulungileyo ukubandakanya umthambo wemisipha yakho engundoqo. Ngezihlunu ezomeleziweyo, uya kufumana isitayile sokubaleka esisempilweni kunye nenqanaba eliphezulu le-basal metabolic.

Abasanda kufika kufuneka baqale ngokuqaphela; ngenyathelo ngalinye, malunga nokuphinda kathathu ubunzima bomzimba wakho busebenza kunyawo lwakho nasemadolweni.

Ingcebiso ngencwadi: Uqeqesho olubalekayo lwabaqalayo

Uqeqesho: Ngaphandle kokunyamezela, izihlunu ezisemilenzeni kunye neempundu zinzima kakhulu.

• Ukuhamba njengenye indlela

Enye indlela yokugijima elula kumalungu ukuhamba okanye ukuhamba ngeNordic kunye nezibonda ezifanelekileyo zokuhamba. Ngokovavanyo lwethu, iikhalori ezingama-446 zinokutshiswa ngeyure. Ngaphandle kokuba indlela yobuchule yokhuni ichanekile.

I-Nordic Walking ayingomdlalo wembuyekezo weklasi kuphela weembaleki kunye neebhayisekile kodwa ikwalungele abaqalayo abasafuna ukwakha imeko yabo.

Oololiwe: Imilenze, iimpundu, amagxa.

• Ukuqubha kuwisa iikhilogram

Ukuqubha ngowona mdlalo ufanelekileyo wokwehlisa ubunzima kwabo bafuna okanye abafuna ukukhusela amalungu abo: Umntu wethu wovavanyo utshise iikhalori ezingama-436 ngeyure ngelixa equbha.

Ukuqubha asikokuzilolonga kuphela, kodwa komeleza zonke izihlunu. Iindlela ezahlukeneyo zokuqubha zinokwahluka ngokohlobo kwaye ziluqeqesho olubalaseleyo lolungelelwaniso.

Oololiwe: Imilenze, iimpundu, isisu, amagxa, iingalo.

• Ukuhamba ngebhayisikile ukuncipha komzimba

Ukuhamba ngebhayisikile yeyona ndlela ifanelekileyo yokunyamezela kubathandi bendalo. Ukusetyenziswa kweekhalori malunga ne-412 calories ngeyure.

Kwakhona kucetyiswa ukuba uthembele kuqeqesho olongezelelweyo lwamandla kwisisu kunye nezihlunu zangasemva, njengoko ubukhulu becala imisipha yomlenze isetyenzisiweyo kwaye i-posture engaqhelekanga yokuhlala ingakhokelela ngokukhawuleza kwiintlungu zentlungu kunye nentamo kubantu abatsha.

Ukuthintela oku ngandlel’ ithile, uhlengahlengiso olululo lobude besitulo luyanceda. Umlenze kufuneka uphantse wandiswa xa i-pedal isezantsi kwindawo efileyo. Ukukhwela ibhayisekile kuthatha ixesha elincinane ukunyibilikisa amanqatha. Kodwa yahluke kakhulu kuba uqhubela phambili kwaye ke ubone ngakumbi.

Oololiwe: umzimba ongezantsi.

• ojikeleza

Kwabo bafuna ukunyotywa nokuba imozulu injani na, kukho izisombululo zebhayisekile zangaphakathi ezihlakaniphile, ezifana nezo zivela kwi "Peloton" okanye "Schwinn".

Ukuhamba ngebhayisekile ngaphakathi endlini bekune-hype enkulu iminyaka embalwa ngoku! Okwangoku, kukho iintlobo ngeentlobo zezifundo phantsi kwamagama ahlukeneyo kunye nogxininiso olwahlukileyo: Ukujikeleza, ukukhwela ibhayisekile yangaphakathi okanye umdyarho weSpin, umzekelo.

Ezo khosi zebhayisekile zangaphakathi ukuya kwizingqi ezikhuthazayo kunye neeyunithi ezongezelelweyo ezinebhokisi yamanqindi esithunzi okanye iidumbbells zifana nokuzilolonga okunzulu kwe-HIIT. Uqeqesha umzimba wakho ukusuka entloko ukuya ezinzwaneni!

Ewe kunjalo, angakanani amandla owasebenzisayo ngexesha lokujikeleza kuxhomekeke kwinqanaba lokuqina kwakho, ubunzima bomzimba wakho, kunye nobude bomthwalo. Kodwa njengesikhokelo, umntu onekhilogram ezingama-75 oqeqeshelwe ngokwesiqhelo uya kutshisa malunga ne-600 kcal ngemizuzu engama-60 - efana nexabiso elitshiswe ngexesha lokubaleka ngokukhawuleza!

Uqeqeshwe: Imilenze, iimpundu, kunye nesisu, iingalo, kunye namagxa (kuxhomekeke kwikhosi).

• Uloliwe ngaphandle kwezixhobo: Crossfit

Ngokutsho kwabaphandi 'kwiYunivesithi yaseKennesaw State', iseshoni ye-Crossfit itshisa ukuya kuthi ga kwi-13 calories ngomzuzu-kwaye loo nto ingenazo naziphi na iintsimbi ezongezelelweyo. Ukuba wenza oku rhoqo, awutshisi kuphela iikhalori ngokukhawuleza. Uyakha isihlunu, esonyusa izinga lakho le-basal metabolic.

I-Pull-ups, i-push-ups, kunye ne-squats yimisebenzi eyaziwayo ye-Crossfit esebenza ngokukodwa.

Oololiwe: Izihlunu zomzimba wonke kunye namandla, unyamezelo, ubuchule kunye nokulungelelanisa.

• UQeqesho lweXesha eliPhezulu (HIIT)

I-HIIT imele ixesha elifutshane, eliphakamileyo lokuzikhandla elitshintshana kunye namaxesha amafutshane okubuyisela. Ngolu hlobo loqeqesho, unyanzela umzimba wakho ukuba utshise iikhalori ixesha elide, nasemva kokuba umsebenzi wakho uphelile.

Isizathu soku sisiphumo sokutshisa emva kokutshisa: omkhulu umahluko phakathi kwemetabolism yakho ekuphumleni kwaye ngexesha loqeqesho, ixesha elide umzimba wakho ufuna ukuvala kwakhona, kwaye iikhalori ezininzi zitshisa endleleni ebuyela kwisiqhelo.

Ungatshisa ngokulula 700 ukuya 800 calories ngeyure! Ngokufanelekileyo, nokuba ngumthambo omfutshane, oqinileyo ufanelekile kakhulu.

Iingcebiso zethu: I-HIIT iyancedisa ukugijima ukuze amanqatha aqinisekiswe ukuba avuthelwe.

Oololiwe: Imilenze, isinqe, isisu, umva, amagxa, iingalo (kuxhomekeke kwikhosi).

• Ibhokisi ngokwakho slim

Ngethuba leseshoni yoqeqesho kwiklasi yebhokisi, unokulahla ukuya kwii-calories ze-800 (isikhokelo somntu obunzima beekhilogram ezingama-70).

Kumdlalo wamanqindi oqhelekileyo, kodwa nakwi-Thai okanye kwi-kickboxing, kuya kufuneka usebenzise amandla amaninzi kwaye uqeqeshe isantya sakho kunye nemeko yakho njengakuwuphi na omnye umthambo.

Nokuba ukude nomsesane, awulwi kuphela ngokuchasene nomchasi ocingayo kodwa ngempumelelo kakhulu ngokuchasene namafutha agqithisileyo.

Oololiwe: amagxa, iingalo, isisu, umva, imilenze, iimpundu.

• Tae Bo? Yintoni na kwaye yintoni enokuyenza

I-Tae Bo kukuzilolonga umzimba wonke okudityaniswe ne-kickboxing kunye nokudanisa. Kwiklasi ye-Tae Bo, iibhola kunye nokukhaba kwenziwa ngamandla phantsi kwesikhokelo somqeqeshi (kungekhona njengokuzikhusela).

I-Tae Bo ijolise ekuqiniseni onke amaqela emisipha ngoqeqesho lwe-cardio. Ukuzivocavoca imizuzu engama-60 kutshisa ngaphezu kwe-500 kilocalories ngeyure, kuxhomekeke kwiminyaka kunye nobunzima.

Isebenza ngaphandle: amagxa, iingalo, isisu, umva, imilenze, iimpundu,

• Inyathelo le-aerobics

Inyathelo le-aerobics yeyamama okanye yamantombazana kuphela? Akho ndlela yimbi! Ukuzilolonga kunye ne-stepper yindlela efanelekileyo kakhulu yokutshisa iikhalori (ukuya kwi-700 kcal ngeyure) - kwaye akukho nakanye ngaphandle.

Ukuhlanganiswa kwamanyathelo ahlukeneyo kunye nobuchule bokwakha umngeni wengqondo kunye nokuqeqesha umlenze wonke kunye nemisipha ye-gluteal kunye nengundoqo. Ukomelela kwakho!

Fumana iklasi ehambelana nenqanaba lakho. Nokuba usebenzisa kakhulu ngenye indlela, ukulandelelana kwamanyathelo kunokongamela ngokukhawuleza.

Ukusebenza ngaphandle: Imilenze, i-butt, i-abs, umva.

Iinyani ezi-5: Ukunciphisa umzimba ngemidlalo

1. Naluphi na uhlobo loqeqesho lwe-cardio luvuselela ukutshiswa kwamafutha kwaye luqinise impilo. Iqeqesha inkqubo ye-cardiovascular and fitness, kunye nemisipha ngeendlela ezahlukeneyo. Ukunciphisa umzimba ngokuzinzileyo, nangona kunjalo, akufanele uthembele kuphela kunyamezelo lwakho.
2. Uqeqesho lwamandla lukwayinto ebalulekileyo yokwakha ukulahlekelwa ubunzima. Ubunzima bezihlunu obungakumbi bonyusa izinga le-basal metabolic yakho kwaye buqinisekisa ukuba utshisa iikhalori xa uphumle.
3. Ukuba sele unamava oqeqesho kwaye ufuna ukutshisa ngakumbi, unokugxila kuqeqesho lwekhefu loqeqesho lwemisipha. Oku kunempembelelo enkulu emva kokutshisa.
4. Angakanani amandla owadlayo ngokobuqu kuxhomekeke kukuqina kunye nexesha lokuzilolonga, iminyaka yakho, isini, kunye nobunzima. Ikhalori yethu yokubala ibonelela ngedatha echanekileyo.
5. Ekugqibeleni, eyona nto ibalulekileyo: Kufuneka utshise iikhalori ezininzi kunokuba uthatha - ibhalansi yamandla engalunganga ngundoqo ekulahlekeni kwesisindo esiyimpumelelo. Apha unokubala ireyithi ye-basal metabolic yakho, inani leekhalori ezisetyenziswa ngumzimba wakho yonke imihla ngaphandle komthambo owongezelelweyo.

Iingcebiso ezi-7 malunga nendlela yokunciphisa umzimba zinokusebenza

1. Thatha ixesha kaninzi ngeveki kwimidlalo
2. Fumana umdlalo owuthandayo ukuze uhlale kuwo
3. Ziqhelanise nemidlalo yokunyamezela
4. Zidibanise noqeqesho lobunzima ukonyusa izinga lakho le-basal metabolic
5. Jonga ukutya kwakho - ukuncipha kobunzima konke malunga nokusilela kwekhalori
6. Bukela impilo yakho – musa ukutya ukutya okukhawulezayo, kodwa yenza utshintsho oluzinzileyo kubomi bakho bemihla ngemihla
7. Dibanisa umthambo kwindlela yakho yemihla ngemihla.