Bella Adams
Ingabe ufuna ukuvuselela umjuluko ngempela? Bese sikuphathele okuthile: ukujima okushisa amakhalori afika ku-1,000 - inqobo nje uma wenza i-throttle egcwele.
Umzimba wakho, umshini wakho. Nsuku zonke ugcwalisa ithangi bese uqala futhi - ulungele izinselele ezintsha. Ukuthi udla malini uma uvula injini kuncike ngokuphelele ekufuneni okubeka emshinini wakho.
Uma ijubane ogijima ngalo liphezulu, kulapho usebenzisa uphethiloli. Futhi esimweni sokujima okujulile, ukusetshenziswa kwamandla kuyaqhubeka amahora amaningi - ngisho nangemva kwesikhathi eside usuzinzile kusofa.
Lokhu kubizwa ngokuthi umphumela wokushiswa ngemuva kokushiswa, ngokwesayensi futhi “Ukusebenzisa Oksijini Okudlulele Kwangemva Kokuzivocavoca”, ngamafuphi: I-EPOC.
Ukuze ungene kule ndawo yokusha, udinga into eyodwa kuphela: uhlelo lokuqeqesha olujulile - njengokujima kwethu kwamakhalori angu-1,000.
Ama-calories angu-1,000 cishe alingana ne-cutlet yengulube ethosiwe ngamafutha anamafrimu noma amabha amabili kashokoledi - ngakho-ke ukuzivocavoca kungenza usuku lokukhohlisa olufaneleke kahle.
Yakhelwe thina ngokukhethekile usosayensi wezemidlalo u-Elmar Trunz-Carlisi ovela ku-Institute for Prevention and Aftercare (IPN) e-Cologne kanye nozakwabo u-Alex Winkler - kanye ne-FIT FOR FUN Fitness Model of the Year.
Abantu abahlolwayo bakwazile ukufakazela ukuthi kuyasebenza! Umhloli uSven Korn: “Ngigijima ama-marathon, kodwa ukuzivivinya kwesikhashana okunjalo nakho kuwushintsho kimina - futhi kuyakhathaza kakhulu.”
I-1,000 Calorie Workout Check ejulile
Izinhlobo ezintathu ezihlukene zamadoda, isilingo esisodwa: Sithumele abasubathi abanezilandeleli zokufaneleka ukuze bayohlolwa.
Isiphetho: Ngomjikelezo wethu wokugijima nesisindo somzimba, ungashisa amakhalori afika kwangu-900 phakathi nokujima kwakho - futhi umphumela we-EPOC wengeza amanye amaphesenti angu-15.
- USven Korn: Umqeqeshi ogijimayo ozinze eHamburg ungumgijimi wemarathon
- U-Kevin Heinrich: I-Crossfit iyintshiseko yangempela ye-strategist yokuqukethwe ehlakaniphile evela eMunich.
- U-Albert Braun: Kumsubathi wamandla ovela eHamburg, ukuqeqeshwa kwesikhashana kwakuyinselele engavamile: “Ukuzivivinya okunamandla okunama-kilojoule angu-1,000 kungiphushele ngempela ekulinganiseni kwami ngokomzimba!”
Shisa ama-calories angu-1,000: Lena yindlela esebenza ngayo
Ukuphefumula ama-calories angu-1,000 ngokwemvelo kudinga uhlelo oluphezulu lwe-"RPM" oluphoqa umzimba ukuthi usebenze ngomthamo omkhulu. Sincoma kakhulu amasistimu aqinile afana nokuqeqeshwa kwesekhethi kanye nekhefu kubo bonke abathanda isibalo esinempilo, esifanelekile.
Isebenza kanjani: Ukuzivocavoca ngakunye kwenziwa kulokho okubizwa ngemodi ye-Tabata - layisha izikhathi eziyi-8 imizuzwana engama-20, phumula imizuzwana eyi-10 isikhathi ngasinye. Bese ugijima. Abaqalayo kufanele benze izivivinyo zokuqala eziyisishiyagalombili kuphela ekuqaleni - ngeke bashise ama-calories angu-1,000 okwamanje, kodwa bangasebenza kancane kancane baze bafinyelele kukho.
Ezinye izindlela zezikhawu ezisebenzayo
Isikhathi esiphelele sokujima singaba yimizuzu engama-80 yokuzivocavoca okuyishumi (ukuzivocavoca imizuzu engama-40 kanye nemizuzu engama-40 yokugijima). Uma ungeke ukwazi ukwenza noma yikuphi ukugijima ngosuku olunikeziwe, ungashintsha izikhawu zokugijima wenze eminye imisebenzi ye-cardio: Ukweqa izintambo nokugibela ibhayisikili nakho kuyizingqimba ezinhle zokwakha.
Ngokweqile nje ngentambo esikhundleni sokugijima amaseshini, ngokwesibonelo, indoda enesisindo esingamakhilogremu angu-80 ingashisa ama-kilojoule angaba ngu-500 phakathi nokuzivocavoca kwethu kwesikhashana!
Ukujikeleza okufana nalokhu kuhlanganiswe neziqhingi eziqinile ze-cardio - kungenye yezindlela ezisebenza kahle kakhulu zokushisa ama-calories aphezulu ekusebenzeni okukodwa. Umqondo wethu wokuqeqeshwa kwesifunda unikeza ikhefu elifushane kakhulu phakathi kwamasethi anemizuzwana eyishumi kuphela ukugcina izinga lokushaya kwenhliziyo yakho liphezulu.
Ukudla kwakho kwekhalori ngakunye kuncike ezicini zomzimba, yebo: Iminyaka yobudala, ubulili, usayizi womzimba - kanye nephesenti lakho lesisindo somzimba nezinga lokuqina. Umsubathi oqeqeshwe kahle uzohlala eshisa amakholori amaningi kunomuntu ongaqeqeshiwe, enikezwa izimo zomzimba ezifanayo.
Ukuzivocavoca Okusebenza Kakhulu Kokuzivocavoca Kwakho Okungu-1,000-Calorie
Ngomphumela omuhle wangemva kokusha, izinga lokushaya kwenhliziyo elingamabhithi angu-140 kuya kwangu-160 liyanconywa ngezikhathi zokugijima zemizuzu emine noma ezinye izindlela ze-cardio phakathi kokuzivocavoca.
Isekhethi esebenza kahle kufanele ihlale ihlanganisa izivivinyo eziqondise amaqembu emisipha eminingi - yingakho sifake ama-Burpees, ukwesekwa nokuhlukahluka kwe-crunch, kanye nezakhi zokugxuma. Ngale ndlela, uzokwazi ukuqeqesha yonke imisipha eyinhloko yomzimba wakho ngenkathi uthuthukisa ukukhuthazela kwakho kwenhliziyo nemithambo yegazi futhi ushisa ama-calories aphezulu.
Bheka: Yimaphi amakilasi esitudiyo ashisa amakhalori amaningi?
Abesifazane abane abavela ethimbeni labahleli nabo bazimisele ukushisa amakhalori - kanye nezaphulelo ezihloliwe ezivela kumakilabhu endawo okufaneleka ane-tracker yamakhalori.
Iphathi ngebhayisikili e-Hicycle
Umqondo: ukuzivocavoca umzimba ogcwele kuzikhawu zokugibela ibhayisikili e-Hicycle.
“Unyathela izigqi ezinamafutha ngenkathi ukhipha umzimba wakho nezingalo ngezisindo noma ngokucindezela izibambo. Isimo sekilabhu, umculo onomsindo, ukusebenza njengeqembu, abaqeqeshi - konke lokhu kuyakhuthaza. Ukujima kwe-HIIT kuyinselele impela, futhi umjuluko uyaphuma. Kudingeka ngihlale phezu kwesihlalo sehhashi ngezinye izikhathi, nakuba empeleni uhamba ngebhayisikili usukuma ngokukhethekile. Emaminithini angu-45, ngishise ama-calories angu-500, kuze kufike ku-700 kufanele kwenzeke. "
HIIT e-Urban Heroes
Inhlanganisela yokujima yokugijima namandla amayunithi e-Urban Heros.
“Ikilasi lemizuzu engu-50 linezikhawu ezimbili ku-treadmill kanye namaseshini amabili okuqinisa phansi. Njengoba ngingafaneleki kangako ngokukhuthazela okwamanje, ngangimangele kancane ngaphambi kwe-treadmill. Kodwa-ke, ngikwazile ukuqhubeka kahle, njengoba ungakhetha emazingeni amathathu e-tempo. Ngigqugquzelwe ikakhulukazi abanye ababambiqhaza - abafuna ukukopela ngesivinini lapho wonke umuntu egijima kwesokunxele nakwesokudla phambi kwakho? Isiphetho: kuyakhathaza, kepha kuyahlukahluka. Ngemizuzu engu-50, ngashisa ama-calories angu-800.”
Iqhawe kuFitness First
Okufushane, okuhlanzekile, okukhulu - kodwa futhi kumnandi kuma-studio amaningi we-Fitness First.
“Kunzima ngempela okufunwa lapha ngemizuzu engama-20 nje! Ukujima kweQhawe kuqukethe amasekhethi amane futhi lawa aqukethe izivivinyo ezintathu lilinye. Isekethe ngayinye iqeqesha isifunda somzimba esihlukile sithatha imizuzu emine futhi kufanele iqhutshwe ngokwesiqubulo esithi 'Ama-reps amaningi ngangokunokwenzeka'. Ekugcineni, usuqedile ukujima umzimba ogcwele. Futhi njengokungathi umlenze uyaphakama, ukushwibeka kwekettlebell, ukugwedla, nokunye okufana nalokhu bekungenzima ngokwanele, kunemizuzwana engu-90 yama-burpees anganqamuki awo wonke umuntu ekugcineni! Amakhalori ashisiwe: 350.
Isifundo esibukhoma sokushisa amafutha eMcFit
Esitolo sesaphulelo sikaMcFit: Ukujima “nabaqeqeshi bangempela”
“Ikilasi lokuqina leqembu lemizuzu engu-60 lizwakale lithembisa: ukujima kuhlanganisa ukujima kwesisindo somzimba, izakhi esinyathelweni se-aerobic, nezingxenye ezigijimayo. Lolu hlelo kufanele luhloselwe ukushisa amafutha, ngamanye amazwi, ukuvuselela i-metabolism. Engingakuqondanga: ukuthi kwakufanele sithathe ikhefu lokuphuza amanzi njalo ngemizuzu eyishumi. Angizange ngikuthole kukhandla kangako. I-tracker yami ifunde amakhalori ashisiwe angaba ngu-300. "
