Amanqaku esikalini ngaphezulu kunokuba kufanelekile kwaye ngoku ufuna imithambo elungileyo yokunciphisa umzimba? Phumla, awungowokuqala okanye wokugqibela ukufikelela kuloo meko. Into ebalulekileyo yile kukho isisombululo sezo kilos zongezelelweyo.
Ezi ngcamango zilandelayo ziya kukunceda utshise iikhalori ezininzi ukuze umzimba wakho ubuyele kwindlela owawungayo ngaphambili. Kodwa khumbula ukuba kufuneka ungaguquguquki kwaye utye okusempilweni.
Eyona mithambo ilungileyo yokutshisa iikhalori
Yeyiphi eyona mithambo ilungileyo yokunciphisa umzimba? Nantoni na ebandakanya intshukumo ilungile. Ukuba loo ntshukumo ikuvumela ukuba utshise iikhalori ezingaphezulu kokutya, uya kuncipha. Ayinamsebenzi ukuba yeyiphi na imithambo. Ngapha koko, nazi ezinye izimvo ezibonakala ngokusebenza kwazo:
Ubaleko
Ukubaleka yenye yezona ndlela zokuzilolonga ezaziwa kakhulu. Olukhetho olukhulu, kodwa ayisiyiyo kuphela, ke ukuba uyazama kwaye awugqibi ukuloba, khumbula ukuba zikho ezinye iindlela zokufikelela kwiinjongo zakho zobunzima ngemidlalo.
Ukuhamba ngebhayisikile
Iibhayisikile zizidibaniselwano zakho nxamnye nokuqokelela kwamafutha, ngakumbi ukuba usebenzisa uqeqesho lwexeshana (enye indlela yokuhamba ngenyawo ngamacandelo aphezulu). Ukuba uyisebenzisa ukuhambahamba esixekweni endaweni yokuqhuba, uya kuba unceda nokukhathalela okusingqongileyo.
Ukuqubha
Kuzo zonke iindlela zokunciphisa umzimba, ukuqubha yenye yezona zinto zigqibeleleyo. Ayitshisi kuphela iikhalori, ikwabonisa imisipha kuwo wonke umzimba kwaye iphucula impilo iyonke. Ukuqubha kathathu ngeveki sisiqalo esihle. Ukwenza ukuba isebenze ngakumbi, kubalulekile ukuba uzame ukuziphucula kwiseshoni nganye. Ukwenza oku, yalatha iimveliso zakho.
Susa
IiGyms zikunika oomatshini abohlukeneyo bokutshisa iikhalori. Umatshini wokubheqa ngulo, ngaphandle kwamathandabuzo, omele ukuthathele ingqalelo. Kwaye, ukongeza ekuncedeni ukunciphisa umzimba, ngayo unokuchaza izihlunu zazo zombini iindawo eziphezulu nezisezantsi.
Ukunyuka kwezinyuko
Ngaba uyayazi loo nto uloliwe unyuka izinyuko Iinzuzo kunye nezibonelelo ezininzi? Enye yazo kukuphulukana nobunzima, ke ungaze uphoswe lithuba lokwehla kwilifti uhambe ngeenyawo.
Burpees
Lo msebenzi sisicwangciso esilula nesisebenzayo sokutsha kwamafutha. Ukulungele ukufumana ulungelelwaniso kwiindawo ezincinci, IiBurpees zithathwa njengomsebenzi ogqibeleleyo, kuba zivumela umzimba wonke ukuba usebenze. Ziqukethe i-push-up elandelwa ukuxhuma. Kubandakanya ukwenza iiseti ezininzi zokuphindaphinda ezili-10 ngekhefu elifutshane phakathi kwento nganye.
Ungakufumana njani ngakumbi kwimithambo yakho ukuze unciphise umzimba
Ukuba ufuna ukufumana ngakumbi kuqeqesho lwakho ukuze unciphise umzimba ufumane iziphumo ezingcono nezikhawulezayo, ezi ngcebiso zilandelayo zinokuba luncedo olukhulu:
Ukuqina okungafaniyo
Ngenye indlela ubungakanani ekusebenzeni kwakho phakathi kokumodareyitha nokuphakama. Olu tshintsho lunokuqhutywa ngemini enye nangeentsuku ezahlukeneyo.
Vary uqeqesho lwakho
Cinga ngoqeqesho oluwela umnqamlezo. Yindlela yokudibanisa iintlobo ezahlukeneyo zokuzilolonga. Uqeqesho olunqamlezileyo lusebenza kumaqela emisipha ahlukeneyo, yiyo loo nto kukuzilolonga ngokupheleleyo. Ukuphindaphinda imithambo efanayo imihla ngemihla kunokuba yindinisa. Ukusuka kule ndawo yokujonga, ukubheja kuqeqesho olunqamlezileyo ngumbono olungileyo ngenxa yokwahluka kwawo.
Ukubaleka, ukukhwela ibhayisikile, kunye nokusebenza kwi-elliptical zezinye zezinto ezithandwayo xa kusenziwa ukunciphisa umzimba. Ngaphandle kwento yokuba umthambo wentliziyo utshisa iikhalori ezininzi, efanelekileyo yokunciphisa umzimba kukudibanisa i-cardio kunye nobunzima.
Yiba rhoqo
Ukufumana okuninzi kwimithambo yokunciphisa umzimba kufuneka ungaguquguquki. Oku kuthi hayi ngaphantsi kwemizuzu eli-150 ngeveki, ingama-200 okanye nangaphezulu ibeyeyona ilungileyo. Ukucwangcisa ukusebenza kwakho kuya kukunceda ufike khona.
Ngakolunye uhlangothi, abaqalayo bayacetyiswa ukuba bonyuse ixesha kunye nenqanaba lomzamo. Imizuzu engama-50-60 ngeveki sisiqalo esihle. Ukufuna ukuhamba ngokukhawuleza kunyusa umngcipheko wokuphosa itawuli, kunye nokwenzakala.
Yitya ngokufanelekileyo
Kwimiba yobunzima, ukutya kubalulekile njengokuzilolonga. Ukuzilolonga ukunciphisa umzimba kufuneka kukhatshwe kukutya okungaguquguqukiyo. Sebenzisa iindlela zokutya ezilungileyo ( Ukutya kweMeditera lukhetho olukhulu) onokulugcina kwixesha elide kubalulekile ukuba unciphise umzimba kwaye uphinde ugcine.
Gcina iinxalenye ziphantsi kolawulo ukuze ungalahli wonke umsebenzi owenziwayo ejimini.
Ukuba unokutya okuthandayo, njenge-pizza okanye i-ayisi khrim, awudingi ukukuyeka. Cinga ukujolisa kwisidlo sakho osithandayo sekhalori njengomvuzo weveki.
Ekugqibeleni, zama ukusika inani leekhalori. Ukuba usebenzisa iikhalori ezimbalwa ngalo lonke usuku (kubandakanya ezo zivela etywaleni), umthambo wakho wokunciphisa umzimba uya kuzisa iziphumo ezikhawulezayo.
Yiba nomonde
Inyaniso ebuhlungu yeyokuba isisu asiphindi sibuyele kwimeko yaso yesiqhelo ngesantya esifanayo nokudumba. Ukwehla kobunzima ngendlela esempilweni kunye nehlala ixesha elide kuthatha ixesha, ke yiba nomonde. Ukurekhoda inkqubela yakho kwindawo yokuzivocavoca okanye kwisikali (nokuba sincinci kangakanani) kuya kukunceda uhlale ukhuthazekile.
Inqaku elibalaseleyo!
Ndiyabulela Yesu.