Eyona mithambo ilungileyo yokuphulukana nesisu iyafana ikunceda utshise amanqatha amaninzi ngokubanzi. Ukuthathela ingqalelo loo nyaniso yenye yeemfihlelo zokuphumelela kuloo njongo. Kodwa akufuneki ilibale ukuba ukongeza kwi ukufezekisa ukutshiswa kwamafutha ngokufanelekileyo ngokusebenza komzimba, kufuneka ucwangcise ukondla ngendlela efanelekileyo.
Ezi zinto zimbini (ukuzilolonga kunye nokutya) azinakucaciswa xa kufikwa ekuphulukaneni namanqatha esisu.. Iikhalori ezityiweyo kunye nezichithelweyo zinempembelelo ethe ngqo kweli candelo lomzimba, zithathwa njengenye yamanqaku obuthathaka obudoda.
Inani leekhalori ezisetyenzisiweyo kufuneka libe likhulu kunenani leekhalori ezingenisiweyo ukunyanzela umzimba ukuba usebenzise amanqatha agciniweyo. Ukufezekisa oku kufuneka ubeke esweni ukutya okutyayo kunye nokwenza umthambo owonyusa ukutshiswa kwekhalori yakho yemihla ngemihla.
Uqeqesho lokulahla isisu
Akwanelanga ukuhlasela ukusuka ngaphambili. Ukuzilolonga ukuphulukana nesisu kufuneka kube yomelele kwaye ibe luhlobo lwentliziyo. Ngokufanelekileyo, kuya kufuneka udibanise zombini ukusebenza kwiseshoni enye. Oku kulandelayo kukuzilolonga kwezindlela zombini eziya kukunceda ukuba wenze ukuzilolonga ngokupheleleyo kwesisu
Ukuhamba rhoqo kokusebenza kuxhomekeke kwinto nganye. Ukuba awunalo ixesha elininzi, uqeqesho kabini ngeveki lungcono kunento, kodwa umbono kukuhlala unokwenzeka kangangoko ngaphandle kokulibala ukuthatha ikhefu amaxesha ngamaxesha.
Uqeqesho lwamandla
Ukunyanzelwa kukudala okuhlala kufanelekile ukubandakanya kuqeqesho lwakho. Nangona bencedisa ekusebenzeni ummandla wesisu kancinci, igalelo ukulahleka kwesisu ekutyhaleni phezulu ikakhulu kumiselwe linani leekhalori ezilahlekileyo emzimbeni xa usenza lo msebenzi.
Omnye umthambo omangalisayo sebenzisa imetabolism ngelixa usebenza izihlunu eziphambili zomzimba zi squats. Khumbula ukuba, ukuze usebenze ngempumelelo, kubalulekile ukuzenza ngokuchanekileyo. Ukwenza oku, yima iinyawo zakho ziqhawukile, ngokuthe nkqo ngokuhambelana namagxa akho. Ngokwesiqhelo ibuyiselwa kwindawo yokuqala xa amathanga ehambelana nomgangatho. Nangona kunjalo, unokuprinta ubuninzi beplat kwi squat nganye ngokuthoba kangangoko.
Ukubandakanya iiplanga kuqeqesho lwamandla kukwaqwalaselwa njengokukhuthaza ukutshiswa kwamafutha esiswini. Ukuzilolonga ukuphulukana nesisu kunokujoliswa kulo naliphi na ilungu lomzimba. Oku kugxila kwinto ebizwa ngokuba yi-nucleus. Yenza iplanga eneengalo ezandisiweyo kwaye ubambe imizuzwana engama-20. Qiniseka ukuba umzimba wakho wenza umgca othe tye kwaye, ngaphezu kwako konke, ukuba usifumana kakuhle isisu sakho ngalo lonke ixesha lomthambo ukuze wandise ukusebenza kwawo.
Uncedo lokusebenza nobunzima bomzimba wakho kukuba, akukho zixhobo ziyimfuneko (ngaphandle kwemethi kwezinye iimeko), unokuziqeqesha nangaliphi na ixesha kunye nendawo. Oko kungathethi ukuba abanakubakho yongeza ezinye iimithambo ezinobunzima kuqeqesho lwakho ukuba unakoezinje ngee-bicep curls okanye i-barbell squats. Nangona benomahluko wabo, zombini iindlela (zokuqina komzimba kunye nobunzima) zinegalelo ekwandiseni unyamezelo kunye namandla kunye nokutshisa amanqatha, yiyo yonke loo nto.
Intsomi yokwenza ukuhlala-phezulu
Ixesha elide bekukholelwa ukuba izisu zinokunceda ukuphulukana nesisu ngokwabo. Ziyaziwa ngoku ukuba ziluncedo ekuchazeni nasekuqiniseni indawo, kodwa azonelanga xa kufikwa ekususeni amafutha aqokelelweyo embindini womzimba. Kuyimfuneko ukubabandakanya kuqeqesho olubanzi ngakumbi oluchaphazela onke amalungu omzimba hayi elinye kuphela. Ngamanye amagama, ukuba unesisu esisicaba, banokukunceda ukuba usikrwele, kodwa ukuba akunjalo, kuya kufuneka ucinge ngokubanzi.
Umsebenzi weCardio
Ukubaleka, ukuqubha, kunye nokuhamba ngebhayisikile zezona zinto zaziwa kakhulu zomzimba. Kwaye ziphakathi kweyona mithambo ilungileyo yokulahleka kwesisu kunye nokutsha kwamafutha ngokubanzi. Ukuhamba nje elizweni okanye esixekweni kukwabonelela ngeziphumo ezingaqhelekanga xa kusiziwa ekutshiseni amafutha amaninzi agcinwe emzimbeni, kubandakanya amafutha esiswini. Kodwa kufuneka ibe kwinqanaba elikhawulezayo.
Ukuba usejimini, izitayile zokunyathela, oomatshini be-elliptical, kunye neebhayisekile ezimileyo zizinto ezidibeneyo. Cinga ngoqeqesho lwexeshana (ukutshintshana kokuqina okuphakathi kunye nobubanzi obuphezulu) ukuba ufuna ukutshisa amanqatha ngokukhawuleza.
Kuyenzeka ukuba wenze i-cardio ngaphandle kokushiya indlu. Ngale ndlela, ii-burpees zingumbono olungileyo. Kwaye zifunwa kakhulu, ukuphindaphinda ngakumbi kwenziwa ngaphandle kokuphumla, yiyo loo nto kusebenza kakuhle ekutshiseni amanqatha, nokuba lolona hlobo luchasayo. Lo ngumsebenzi wokuzilolonga. Kuqala wenza i-push-up emhlabeni kwaye uphelele ngokutsiba okunamandla.