Abantu abaninzi bakhetha ukuqeqesha ekhaya kwaye babe nenjongo yokulahleka kwamafutha. Kukho ezahlukeneyo Ukuzivocavoca ukuze unciphise ekhaya ezinokusebenza kakuhle ukuba sizenza ngokuchanekileyo kwaye sinokunyamezela okuyimfuneko. Nangona kulula ngakumbi ukuqeqesha kwindawo yokuzivocavoca okanye ngaphandle kwekhaya, ayinguye wonke umntu onako.
Ke ngoko, siza kukufundisa ukuba yeyiphi eyona mithambo ilungileyo yokunciphisa umzimba ekhaya.
Intsilelo yamandla
Nangona kuninzi ukuzilolonga ukunciphisa umzimba ekhaya, asizukuphulukana nobunzima ukuba akukho ntsilelo yekhalori ekudleni kwethu. Olona hlobo kuphela lokulahlekelwa ngamanqatha kukuba nokusilela kweekhalori kwimihla yethu. Oku kuthetha ukuba kufuneka sitye iikhalori ezimbalwa kunokuba sichitha kule mihla yethu. Umzekelo, ukuba umzimba wethu ufuna iikhalori ezingama-2000 ukuze ukwazi ukugcina ubunzima bawo, Kuya kufuneka sitye phakathi kwe-200-500 yeekhalori ezimbalwa ngokuhamba kwexesha. Ngale ndlela, ukongezwa kwimithambo yokunciphisa umzimba ekhaya, sinokulahla amanqatha ngendlela efanelekileyo nesempilweni.
Eyona ndlela iphambili yokufezekisa ukusilela kwamandla kukutya. Kuya kufuneka unciphise ukutya kwekhalori yakho yemihla ngemihla. Gcina ukhumbula ukuba ukuzilolonga kudlala indima ebalulekileyo kwaye ngumdlalo osinceda ukuba sitshise iikhalori ezininzi emini. Ayisiyiyo kuphela yokutshisa iikhalori ezingaphezulu, kodwa asibi namandla. Phakathi kweyona mithambo ilungileyo yokunciphisa umzimba ekhaya zezo zisekwe kumandla. Ukuqeqeshwa kwamandla kubalulekile ekulahlekelweni kwamafutha.
Xa umzimba wethu uqala ukunciphisa umzimba, ukuba asinaso isiseko esihle sobunzima bemisipha, siya kuphulukana nobunzima bemisipha kwaye singalahli mafutha. Siyabona ukuba umlinganiso wethu uyehla, kodwa asilahli mafutha. Ukuzivocavoca okuthe xaxa esikwenzayo, ngakumbi iikhalori esiza kuzisebenzisa xa siphumle. Yindlela kuphela yokukhawulezisa imetabolism yakho. Xa sifumana izihlunu siphulukana namanqatha ngaxeshanye ngexesha elifutshane kakhulu, ukulungiswa komzimba kuyenziwa. Oku kuthetha ukuba, nangona sinobunzima obulinganayo, izihlunu zinobunzima obungaphezulu kwamanqatha, zenza ukuba umzimba wethu ubonakale ngathi unesitayile. Ngamafutshane, siya kuba nomzimba ochazwe ngakumbi onevolumu encinci.
Eyona mithambo ilungileyo yokunciphisa umzimba ekhaya
Siza kwenza uluhlu lweyona mithambo ilungileyo yokunciphisa umzimba ekhaya kwaye iyasinceda ukuba sizuze ubunzima bemisipha engaphezulu.
Izikwere
Isisiseko nje saso nasiphi na isiqhelo. Zininzi izinto eziguquguqukayo zeskat kwaye yenye yeendlela zokuzilolonga ezinceda ukwenza ubunzima kunye namandla omzimba. Nangona kuyinto elula, kodwa iyasebenza kuba iyasinceda ukusebenza wonke umzimba ongezantsi ngobunzima bethu. Ukongeza, iyasinceda ukuba sikhawulezise ukubetha kwentliziyo kunye nokudlulisa amandla angcono kunye nokujikeleza.
Phakathi kweendidi zesquat sinokukwenza ngebar, sisebenzisa ubunzima okanye ubunzima bomzimba wethu. Sifuna nje ukusasaza imilenze yethu ububanzi benyonga ngaphandle kwaye iinyawo zethu zijonge phambili. Intshukumo yeyokwenza ngokungathi kufuneka sihlale esitulweni. Kuya kufuneka ugcine umqolo wakho uthe tye kulo lonke ixesha lokuhamba kwesisu esiqinileyo.
Ukuzivocavoca ukunciphisa umzimba ekhaya: ukunyusa
Ndiyazi ukuba sifuna ukusebenza iingalo, Ukutyhala kukuzilolonga ngokugqibeleleyo. Njengakwi-squat, siya kusebenza amandla kunye nobunzima bomzimba wethu. Ukutyhala kukhuthaza inkqubo yentliziyo kunye nemithambo. Ukuba ngabaqalayo kwaye asinawo amandla amaninzi, sinokuqala ukwenza i-push-up ngendlela ethambekeleyo esithembele esitulweni okanye esofeni. Singawaphumlisa amadolo phantsi ukwenza iinzame zingabi lula. Nge squat siza kusebenza namaqela emisipha aliqela phakathi kwethu apho sine-pectoral, i-deltoid yangaphakathi kunye ne-triceps.
Imilenze kunye neplanga esiswini
Imiphunga zahlukile kweskat esisebenza ukusebenzela zonke izihlunu zomzimba ongezantsi. Kwangelo xesha sisebenzisa ibhalansi yethu Iya kusinceda sivelise inkcitho yekhalori ephezulu. Gcina ukhumbula ukuba kolu hlobo lokuzilolonga kufuneka uzinze kakuhle xa ungekho. Oku kunceda ekusebenzeni yonke indawo engundoqo kwaye sinokuyiphuhlisa loo nxalenye. Imilenze ayisiyilungele imilenze kuphela, kodwa ikwalungile nasekwenzeni iiglute. Unokwenza zombini izitali kunye namandla. Ezona zicetyiswayo zezona zinamandla kuba besebenza izihlunu ezizinzileyo.
Ngokubhekiselele kwiplanga lesisu ziyindlela efanelekileyo yokusebenza kwisisu. Siza kuyenza ngobunzima bomzimba wethu kwaye ngaphandle kwesidingo salo naluphi na uhlobo lwezixhobo. Kufuneka nje sikhumbule ukuba singanyusi okanye sinciphise isinqe kakhulu. Izimvo zomzimba zingqamene kwaye kukho ukuphindaphinda kwesinqe. Gcina iingqiniba zakho ngezantsi nje kwamagxa akho. Kukho ezahlukeneyo Umahluko weeplanga zesisu, nangona ungaqala kwezona zakudala.
Ukuzilolonga ukunciphisa umzimba ekhaya: burpees
I-Burpees lolona vavanyo luloyiko kubo bonke abantu. Kwaye bafuna kakhulu kwinqanaba lokungena kwaye i-cardiovascular zero ziphakathi kweyona nto ibhetele ukusinceda ukunciphisa umzimba. Ukuba singabaqalayo, andicingi ukuba iya kuba yeyona nto ilungileyo kuyo. Luhlobo lomthambo olufuna ukuba sibe nefom ethile esisiseko yomzimba. Ukuba asiwenzi kakuhle lo msebenzi, sibeka emngciphekweni wokuzenzakalisa. Ekugqibeleni sinenjongo yokulahlekelwa ngamanqatha kwaye sinokukubeka ngenxa yokwenzakala.
Ibhulorho ezukileyo
Ukuphuhlisa iimpundu kubalulekile kungekuphela nje ngobuhle, kodwa kunye nokuzinzisa indawo yonke. Kolu hlobo lomthambo kufuneka silale phantsi ngomqolo kwaye sibeke izandla zethu kumacala omabini omzimba. Amadolo kufuneka agobe kwaye iinyawo kufuneka zibe sisiqingatha seenyawo kude ne-glutes. Ukusuka apho siphakamisa inyonga zethu kwaye sihlala sixhaswa kuphela kwiinyawo kunye namagxa egxalaba. Sihla kancinci kancinci de sixhase umhlaba kwakhona. Ubunzima bunokwandiswa ngokubeka ubunzima.
Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi ngeyona mithambo ilungileyo yokunciphisa umzimba ekhaya.