Ukunciphisa isinqe emadodeni

Ngaba iibhulukhwe zakho ozithandayo azisakuvali? Ukunciphisa isinqe emadodeni kufuna umgudu omkhulu (yindawo yokuqala apho amanqatha aqokelela khona kwaye indawo yokugqibela ishiya), kodwa ngoqeqesho olufanelekileyo kunye nokutya wonke umntu unokukufezekisa.

Amadoda athanda ukuqokelela amanqatha amaninzi phakathi embindini, nokuba ngaphambili, emacaleni okanye ngasemva. Ukunyuka ngokobungakanani esinye seziphumo, kodwa ngaphezulu komcimbi wobuhle, kukho impilo. Amanqatha esiswini ayanyaniswa nokutyeba kakhulu, kwaye ukutyeba kakhulu kuyonyusa umngcipheko wokuba nezifo ezifana neswekile, uxinzelelo lwegazi, isifo sentliziyo, okanye icholesterol ephezulu.

Side kangakanani isinqe sakho?

Into yokuqala kukuqinisekisa ukuba, eneneni, kufuneka uthathe amanyathelo ngalo mbandela. Kwezonyango kuthathelwa ingqalelo oko iqala ukuba yingozi endodeni xa isinqe singaphezulu kwe-100 cm kwisazinge.

Iteyiphu yokulinganisa iya kukutyhilela ukuba ufuna ukulahla isinqe sakho okanye imilinganiselo yayo iwela kwimida eqhelekileyo, kwimeko apho kuya kufuneka uqhubeke njengangaphambili, kuba oko kuthetha ukuba ngokuqinisekileyo wenza izinto ngokuchanekileyo. Isongele iteyiphu esinqeni sakho (eyona ndawo ingaphezulu kwenkaba) kwaye ujonge ukuba iphawula kangakanani. Kuyimfuneko ukuphakama kwaye ushiye isisu sikhululekile.

Ukuba ufuna ukuzithemba ngakumbi, unokubala umlinganiso wobude besinqe. Kulula kakhulu. Ukwazi i-ICA ​​yakho kuya kufuneka uhlule kuphela umjikelezo wesinqe sakho ngobude bakho (omabini la manani kufuneka abe ngeesentimitha) Umda kule meko uyi-0.5 (0.6 ukuba ungaphezulu kweminyaka engama-40).

Awuthandi ukulinganisa iiteyiphu okanye izikali? Emva koko cinga ukusebenzisa loo bhulukhwe indala njengesalathiso kunye nesikhuthazi. Xa ivala kwakhona ngaphandle kwengxaki uyazi ukuba uyifezekisile injongo yakho.

Uqeqesho kunye nokutya

Indlela kuphela yokunciphisa isinqe sakho kukuzilolonga ngakumbi kwaye utye usempilweni. Inokufezekiswa kuphela ngoqeqesho, kodwa kufuneka kukhunjulwe ukuba ngaphandle koncedo lokutya, uninzi lwe-cardio luya kuba yimfuneko. Kwenzeka into efanayo ukuba utya kuphela. Kungenxa yeso sizathu le nto isixa esigqibeleleyo sesibini sicetyiswa.

Iziphumo azize ngobusuku. Ukunciphisa isinqe emadodeni ngokubonakalayo kunokuthatha ukuya kwinyanga ... nangaphezulu. Kuyacetyiswa ukuba ube nomonde ngokwaneleyo, uhlale ungagungqi kwaye, ngaphezulu kwako konke, ujongane nayo yonke le nkqubo ngoxolo lwengqondo lokwazi ukuba, emva kokutshintsha imikhwa yakudala isempilweni, ekugqibeleni usendleleni elungileyo.

Fumana ukuhamba

Ukunciphisa isinqe emadodeni kunzima kakhulu ukuba uhlala ubomi bokuhlala phantsi. Ke ngoko, kubalulekile ukuhamba. Kodwa ngayiphi indlela? Iingcali zicebisa ngokuchasene nezicwangciso ezisebenza kuphela esiswini. Azisebenzi. Ukucaba isisu kuyafuneka ukunciphisa ipesenti yamafutha omzimba, kwaye oko kuthetha ukusebenza komzimba uphela.

Hlanganisa i-cardio noqeqesho lwamandla kathathu okanye nangaphezulu ngeveki (khumbula ukugcina okungenani usuku olunye lokuphumla) kuya kukunceda utshise amanqatha ngelixa usomelela.

Ngaphandle ungafumana okuhle ukuzilolonga kwe Cardio ukuphulukana nesisu ngemidlalo enjengokubaleka, ukuhamba ngebhayisikile okanye ukuhamba intaba. Ukuba ungaphakathi ngaphakathi, fumana ukubila kwizitayile zokunyathela, oomatshini be-elliptical, okanye iibhayisekile ezimileyo.

Xa kuziwa kuqeqesho lwamandla, eyona nto ixhaphakileyo kukuba ubhalisele umthambo. Yindawo apho kufunyanwa khona zonke izixhobo eziyimfuneko ukuze zikwazi ukonyusa umthwalo ngeveki. Nangona kunjalo abantu abaninzi bakhetha ukuyenza ngokwabo. Ukuba awunabunzima, ungomeleza izihlunu zakho usebenzisa ubunzima bakho. Yenzelwe yona zibandakanya ukuhlala phezulu, ukutyhala, ii-squats, kunye neeplanga kuqeqesho lwakho.

Sika iikhalori

Ukulawula ukutya kwakho kubalulekile kwisisu sakho ukuba sinciphise ubungakanani. Kwaye kukuba ukuqokelelana kwamafutha esiswini kubonakala xa iikhalori ezininzi zigqityiwe kunokuba zitshisiwe. Ukusombulula ingxaki kufuneka wenze umthambo ngelixa usika iikhalori ekudleni. Le meko iya kutyhala umzimba wakho ukuba usebenzise amanqatha agcinwe esinqeni.

Ukuphelisa ukutya (okanye ukunciphisa kangangoko kunokwenzeka) ukutya oku kulandelayo kuya kukunceda usike iikhalori ezininzi, kunye nokuphucula umgangatho wokutya kwakho. Kodwa ukuba okunye koku kutya kulandelayo bubuthathaka bakho, unokukugcina kukutya kwakho njengomvuzo weveki. Kuya kufuneka uqiniseke ukuba awuzifakeli rhoqo okanye ngokugqithiseleyo.

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Faka okunye kokutya ngentlanzi, iinkukhu ezingenalusu, iimbotyi, iziqhamo, imifuno, imifuno, ukutya okuziinkozo, iimbotyi kunye nembewu. Kwaye qiniseka ukupheka ukutya kwakho eontini, i-grill okanye umphunga ukuze isinqe sakho singabinalo ithuba lokuqokelela amanqatha kwakhona..