Yehlisa Isisindo Ngokufanele: Lahla Amakhilogremu Ngale midlalo eyi-10

Ukuncipha kwesisindo kanye nemidlalo kuvame ukuhambisana. Kodwa yimuphi umdlalo owenza amakhilogremu amaningi anyamalale? Ngomhlahlandlela wethu wokushiswa kwamafutha, uzofunda ukuthi yimiphi imidlalo engcono kakhulu yokwehlisa isisindo.

Abantu abaningi bazivocavoca ukuze bakwazi ukudla kakhulu ngaphandle kokukhuluphala - noma behlise isisindo ngendlela ehlosiwe.

Yebo, ufuna ukubona impumelelo ngokushesha ngangokunokwenzeka. Ngakho-ke, kuyafaneleka ukubona ukuthi yiziphi iziyalo zezemidlalo ezinomphumela omkhulu wokushiswa kwamafutha.

Kodwa-ke, kubalulekile ukwazi ukuthi kuzoba nzima kuwe ukuzuza (okukhulu) ukuncipha kwesisindo ngokuzivocavoca kuphela. Abaningi bacabangela ngokweqile ukusetshenziswa kwabo kwama-calorie bese bezizuzisa ngokudla okwengeziwe.

Ngokuvumelana nesiqubulo esithi “Ama-Abs ayenziwa ekhishini”, kufanele futhi ulungise ukudla kwakho. Lokhu futhi kuhlala kuyi-lever enkulu kakhulu yokulwa impi ngokumelene nama-kilos angathandeki.

Ngakho-ke ngaphezu kokuqeqeshwa, qiniseka ukuthi udla ukudla okunomsoco ngenhlanganisela enempilo yama-carbohydrate ayinkimbinkimbi, amafutha anempilo, namaprotheni abalulekile.

Yehlisa isisindo ngemidlalo eyi-10

Sizokwethula ngemidlalo eyishumi enamandla okushisa amafutha futhi sikutshele ukuthi yiziphi izingxenye zomzimba wakho ongazisebenzisa ukuze wenze ithoni. Ngakho-ke okumele ukwenze ukukhetha okuthandayo futhi uqalise ngaso leso sikhathi!

Kungcono ukuthatha okungenani izinsuku ezintathu ngeviki – imizuzu engama-30 nje yanele ukulwa namafutha unomphela.

Ithiphu: Ukuqeqeshwa kwamandla yikho ngempela okuhlanganisa yonke imidlalo ongayenza futhi okufanele uyenze ngaphezu kokulahlekelwa noma ukugcina isisindo ngendlela efanele. Ngoba ngemisipha eminingi umane udla amandla engeziwe - ngisho nalapho uphumule!

• Ukugijima kufaneleka kakhulu

Awukho umdlalo onikeza ukukhuthazela okwengeziwe futhi ushisa amakholori amaningi njengokugijima. Umuntu wethu wokuhlola ushise ama-calories angu-547 ngehora.

Uma ugijima, ikakhulukazi usebenzisa imisipha yomlenze nenqulu, ngakho-ke kuwumqondo omuhle ukufaka ukujima kwemisipha yakho ewumgogodla. Ngemisipha eqinisiwe, uzofinyelela isitayela sokugijima esinempilo kanye nezinga eliphakeme le-basal metabolic.

Abasanda kufika kufanele baqale ngokucophelela; ngesinyathelo ngasinye, cishe isisindo somzimba wakho esiphindwe kathathu sisebenza ezinyaweni zakho nasemalungeni amadolo.

Ithiphu yencwadi: Ukuqeqeshwa kokugijima kwabaqalayo

Ukuqeqesha: Ngaphezu kokukhuthazela, imisipha yemilenze nezinqe inselele ngokukhethekile.

• Ukuhamba njengenye indlela

Enye indlela yokugijima okulula emajoyintini ukuhamba noma ukuhamba nge-Nordic ngezigxobo ezifanele zokuhamba. Ngokusho kokuhlolwa kwethu, ama-calories angu-446 angashiswa ngehora. Kuncike ekutheni indlela yenduku ilungile.

I-Nordic Walking akuwona nje umdlalo wesinxephezelo wekilasi wabagijimi namabhayisikili kodwa futhi ilungele abasaqalayo abasafuna ukwakha isimo sabo.

Izitimela: Imilenze, izinqe, amahlombe.

• Ukubhukuda kwenza amakhilo awe

Ukubhukuda kuwumdlalo ofanelekile wokwehlisa isisindo kulabo abafuna noma abadinga ukuvikela amalunga abo: Umuntu wethu ovivinyayo ushise amakholori angu-436 ngehora ngenkathi ebhukuda.

Ukubhukuda akuwona nje ukuqeqeshwa okuqinile kokukhuthazela, kodwa futhi kuqinisa yonke imisipha. Izitayela ezahlukene zokubhukuda zingahlukahluka kuye ngohlobo futhi ziwukuzilolonga okuhle kakhulu kokuxhumana.

Izitimela: Imilenze, izinqe, isisu, amahlombe, izingalo.

• Ukuhamba ngebhayisikili ukuze ulahlekelwe isisindo

Ukuhamba ngebhayisikili kuwukuzilolonga okuphelele kwabathandi bemvelo. Ukusetshenziswa kwekhalori kungama-calories angu-412 ngehora.

Kubuye kuphakanyiswe ukuthembela ekuqeqesheni amandla okungeziwe kwesisu nemisipha yangemuva, njengoba ngokuyinhloko imisipha yomlenze esetshenziswayo kanye nokuma okungajwayelekile okuhlezi kungaholela ngokushesha ebuhlungu emuva nasentanyeni kwabasanda kufika.

Ukuvimbela lokhu ngandlela-thile, ukulungisa ubude besihlalo okulungile kuyasiza. Umlenze kufanele ucishe unwetshwe lapho i-pedal isendaweni ephansi efile. Ukuhamba ngebhayisikili kuthatha isikhathi esincane ukuncibilikisa amafutha. Kodwa kuhluka kakhulu ngoba uya phambili futhi ngenxa yalokho ubona okwengeziwe.

Izitimela: umzimba ophansi.

• Ukuphenya

Kulabo abafuna ukunyathela kungakhathaliseki ukuthi isimo sezulu sinjani, kunezixazululo zebhayisikili zasendlini ezihlakaniphile, ezifana nalezo ezivela ku- "Peloton" noma "Schwinn".

Ukuhamba ngebhayisikili endlini sekuneminyaka embalwa manje kune-hype enkulu! Phakathi naleso sikhathi, kunezinhlobo zezifundo ezingaphansi kwamagama ahlukene futhi ezigxilile ezihlukene: Ukuphotha, Ukugijima Ngasendlini Ngebhayisikili noma Umjaho We-Spin, isibonelo.

Izifundo ezinjalo zamabhayisikili zasendlini ukuya kumabhithi akhuthazayo kanye namayunithi engeziwe ane-shadow boxing noma ama-dumbbells afana nokujima kwe-HIIT okujulile. Uqeqesha umzimba wakho kusukela ekhanda kuye ozwaneni!

Yiqiniso, ukuthi angakanani amandla owasebenzisayo ngesikhathi sokuphotha kuncike ezingeni lakho lokufaneleka, isisindo somzimba wakho, kanye nesikhathi somthwalo. Kodwa njengomhlahlandlela, umuntu ongamakhilogremu angu-75 oqeqeshwe ngokwesilinganiso uzoshisa cishe ama-kcal angu-600 emaminithini angu-60 - okufana nenani elishiswe ngesikhathi sokugijima okusheshayo!

Abaqeqeshiwe: Imilenze, izinqe, nesisu, izingalo namahlombe (kuye ngokuthi isifundo).

• Isitimela ngaphandle kwemishini: Crossfit

Ngokusho kwabacwaningi 'e-Kennesaw State University', iseshini ye-Crossfit ishisa ama-calories angu-13 ngomzuzu - futhi lokho akunazo izisindo ezengeziwe. Uma ukwenza lokhu njalo, awushisi ama-calories ngokushesha nje kuphela. Futhi wakha imisipha, okwandisa izinga lakho le-basal metabolic.

Ama-Pull-ups, ama-push-ups, nama-squats izivivinyo ezidumile ze-Crossfit ezisebenza kahle kakhulu.

Izitimela: Imisipha yomzimba wonke kanye namandla, ukukhuthazela, ukushesha, nokusebenzisana.

• I-High-Intensity Interval Training (HIIT)

I-HIIT imele izikhathi ezimfushane, eziphakeme kakhulu zokuzikhandla ezishintshana nezikhathi zokutakula ezimfushane. Ngalolu hlobo lokuqeqeshwa, uphoqelela umzimba wakho ukuba ushise ama-calories isikhathi eside, ngisho nangemva kokuba ukuzivocavoca kwakho sekuphelile.

Isizathu salokhu umphumela wokushiswa ngemva kokushiswa: lapho umehluko omkhulu phakathi kwemetabolism yakho lapho uphumule futhi ngesikhathi sokuqeqeshwa, umzimba wakho udinga ukuvala isikhathi eside futhi, futhi ama-calories engeziwe ovutha endleleni ubuyela kokujwayelekile.

Ungashisa kalula amakhalori angama-700 kuye kwangama-800 ngehora! Ngakho-ke, ngisho nokujima okufushane, okunamandla kubaluleke kakhulu.

Amathiphu ethu: I-HIIT ihambisana nokugijima ukuze amafutha aqinisekiswe ukuthi azoshaywa.

Izitimela: Imilenze, izinqe, isisu, umhlane, amahlombe, izingalo (kuye ngokuthi isifundo).

• Ibhokisi wena mncane

Phakathi neseshini yokuqeqeshwa ekilasini lesibhakela, ungasusa ama-calories angu-800 (isiqondiso somuntu onesisindo esingamakhilogremu angu-70).

Esibhakeleni sakudala, kodwa futhi ngesi-Thai noma i-kickboxing, kufanele usebenzise amandla amaningi futhi uqeqeshe isivinini sakho nesimo sakho njengakunoma yikuphi okunye ukuzivocavoca.

Ngisho ukude nendandatho, awulwi kuphela nomphikisi ocatshangelwayo kodwa futhi ngempumelelo kakhulu ngokumelene namafutha amaningi.

Izitimela: amahlombe, izingalo, isisu, umhlane, imilenze, izinqe.

• Tae Bo? Kuyini futhi yini engakwenza

I-Tae Bo iwukuzilolonga umzimba ogcwele okuyinhlanganisela yesibhakela sokukhahlela nokudansa. Ekilasini le-Tae Bo, izibhakela nokukhahlela kwenziwa ngendlela eguquguqukayo ngaphansi kokuqondisa komfundisi (hhayi njengokuzivikela).

I-Tae Bo ihlose ukuqinisa wonke amaqembu emisipha ngokuqeqeshwa kwe-cardio. Ukujima kwemizuzu engama-60 kushisa ngaphezu kwama-kilocalories angu-500 ngehora, kuye ngeminyaka nesisindo.

Isebenza: amahlombe, izingalo, isisu, umhlane, imilenze, izinqe,

• Isinyathelo sokuvivinya umzimba

Isinyathelo sokuvivinya umzimba ngomama noma amantombazane kuphela? Akunakwenzeka! Ukuzivocavoca nge-stepper kuyindlela ephumelela kakhulu yokushisa amakholori (kufika ku-700 kcal ngehora) - futhi hhayi nhlobo ngaphandle.

Inhlanganisela yezinyathelo ezahlukene kanye namasu okwakha inselele ingqondo futhi iqeqeshe wonke umlenze nemisipha ye-gluteal kanye nomgogodla. Kanye nokufaneleka kwakho!

Thola ikilasi elilingana nezinga lakho. Ngisho noma ujima kakhulu ngenye indlela, ukulandelana kwezinyathelo kungakweqa ngokushesha.

Okusebenzayo: Imilenze, izinqe, i-abs, emuva.

Amaqiniso angu-5: Yehlisa isisindo ngezemidlalo

1. Noma yiluphi uhlobo lokuqeqeshwa kwe-cardio lukhuthaza ukushiswa kwamafutha futhi luqinise impilo. Iqeqesha isimiso senhliziyo kanye nokuqina, kanye nemisipha ngezindlela ezihlukahlukene. Ukuze ulahlekelwe isisindo ngokuqhubekayo, noma kunjalo, akufanele uthembele kuphela ekukhuthazeleni kwakho.
2. Ukuqeqeshwa kwamandla nakho kuyisakhiwo esibalulekile sokulahlekelwa isisindo. Isisindo somzimba owengeziwe sinyusa izinga lakho le-basal metabolic futhi siqinisekisa ukuthi ushisa namakholori lapho uphumule.
3. Uma usuvele unolwazi lokuqeqeshwa futhi ufuna ukushisa ngisho nokukhuluphala, ungagxila ekuqeqesheni isikhawu sokuqeqeshwa kwemisipha. Lokhu kunomphumela omkhulu kakhulu wokusha.
4. Angakanani amandla owadlayo mathupha kuncike ekuqineni nasekuthatheni isikhathi sokujima, iminyaka yakho, ubulili, nesisindo. Isibali sethu sekhalori sikunikeza idatha enembile.
5. Okokugcina, into ebaluleke kakhulu: Udinga ukushisa ama-calories amaningi kunalokho owathathayo - ibhalansi yamandla engalungile iyisihluthulelo sokulahlekelwa kwesisindo esiyimpumelelo. Lapha ungakwazi ukubala isilinganiso sakho se-basal metabolic, inani lamakholori asetshenziswa umzimba wakho nsuku zonke ngaphandle kokuzivocavoca okwengeziwe.

Amathiphu angu-7 okuthi unganciphisa kanjani isisindo angasebenza

1. Thatha isikhathi izikhathi eziningana ngesonto ngezemidlalo
2. Thola umdlalo owuthandayo ukuze uhlale kuwo
3. Prakthiza ukukhuthazela ezemidlalo
4. Zihlanganise nokuqeqeshwa kwesisindo ukuze ukhuphule izinga lakho le-basal metabolic
5. Buka ukudla kwakho - ukwehlisa isisindo kumayelana nokushoda kwekhalori
6. Qaphela impilo yakho - ungadli ukudla okusheshayo, kodwa yenza izinguquko ezisimeme empilweni yakho yansuku zonke
7. Hlanganisa ukuzivocavoca ohlelweni lwakho lwansuku zonke.