Yehlisa okhalweni emadodeni

Ngabe amabhulukwe akho owathandayo awasakuvalile? Ukunciphisa ukhalo emadodeni kudinga umzamo omkhulu (kuyindawo yokuqala lapho amafutha aqoqana khona futhi indawo yokugcina ayishiya), kepha ngokuqeqeshwa okulungile nokudla wonke umuntu angakuthola.

Abesilisa bavame ukuqoqa amafutha amaningi phakathi nendawo, kungaba ngaphambili, ezinhlangothini, noma ngemuva. Ukukhuphuka osayizi ngomunye wemiphumela, kepha ngaphezu kwendaba yobuhle, kunempilo. Amafutha esiswini ahlotshaniswa nokukhuluphala, futhi ukukhuluphala kwandisa i- ingozi yokuba nezifo ezifana nesifo sikashukela, umfutho wegazi ophezulu, isifo senhliziyo, noma i-cholesterol ephezulu.

Kude kangakanani ukhalo lwakho?

Into yokuqala ukuqinisekisa ukuthi, empeleni, udinga ukuthatha izinyathelo ngalolu daba. Kwezokwelapha kubhekwa lokho iqala ukuba yingozi endodeni lapho okhalweni kudlula u-100 cm kububanzi.

I-tape measure izokuvezela uma udinga ukulahlekelwa ukhalo lwakho noma isilinganiso salo siwela ebangeni elijwayelekile, lapho kufanele uqhubeke njengakuqala, ngoba kusho ukuthi nakanjani wenza izinto kahle. Songa itheyiphu okhalweni lwakho (iphuzu eliqondile lingenhla nje kwenkaba) bese ubheka ukuthi limaka kangakanani. Kuyadingeka ukusukuma futhi ushiye isisu sikhululekile.

Uma ufuna ukuzethemba ngokwengeziwe, ungabala futhi isilinganiso sakho sokuphakama okhalweni. Kulula kakhulu. Ukwazi i-ICA ​​yakho kufanele uhlukanise kuphela ububanzi bokhalo lwakho ngobude bakho (zombili izinombolo kumele zibe ngamasentimitha). Umkhawulo kuleli cala ungu-0.5 (0.6 uma ungaphezu kweminyaka engama-40).

Awuthandi ukulinganisa amateyipu noma izikali? Ngemuva kwalokho cabanga ukusebenzisa lawo mabhulukwe amadala njengesethenjwa nesikhuthazi. Uma ivala futhi ngaphandle kwezinkinga uzokwazi ukuthi uwuzuzile umgomo wakho.

Ukuqeqeshwa nokudla

Ukuphela kwendlela yokwehlisa ukhalo lwakho ukuzivocavoca umzimba nokudla okunempilo. Kungatholakala kuphela ngokuqeqeshwa, kepha kufanele kukhunjulwe ukuthi ngaphandle kosizo lokudla, i-cardio eningi ingadingeka. Kwenzeka okufanayo uma udla kuphela. Yingakho kunconywa isamba esiphelele salokhu okubili.

Imiphumela ayifiki ngokushesha. Ukunciphisa ukhalo emadodeni kakhulu kungathatha inyanga ... futhi ngisho nangaphezulu. Kunconywa ukuthi ube nokubekezela okwanele, uhlale njalo futhi, ngaphezu kwakho konke, ubhekane nenqubo yonke ngokuthula kwengqondo kokwazi ukuthi, ngemuva kokushintsha imikhuba emidala yephilile, ekugcineni ususendleleni efanele.

Hambisa

Ukunciphisa okhalweni emadodeni kunzima kakhulu uma uhola impilo yokuphila. Ngakho-ke, kubalulekile kakhulu ukuhamba. Kodwa kanjani? Ochwepheshe bayeluleka ngokumelene nezinhlelo ezisebenza kuphela esiswini. Azisebenzi. Ukuze uthambise isisu kuyadingeka ukunciphisa iphesenti lamafutha omzimba, futhi lokho kusho ukusebenza komzimba wonke.

Hlanganisa i-cardio nokuqeqeshwa kwamandla kathathu noma ngaphezulu ngesonto (khumbula ukubeka okungenani usuku olulodwa ukuze uphumule) kuzokusiza ushise amanoni ngenkathi uqina.

Ngaphandle ungathola okuhle ukusebenzisa i-cardio ukulahlekelwa isisu ngemidlalo efana nokugijima, ukuhamba ngebhayisikili noma ukuhamba izintaba. Uma ungaphakathi endlini, thola izithukuthuku kumashini wokunyathela, imishini ye-elliptical, noma amabhayisikili amile.

Uma kukhulunywa ngokuqeqeshwa kwamandla, okuvame kakhulu ukubhalisela ijimu. Yindawo lapho kutholakala yonke imishini edingekayo ukuthi ikwazi ukukhulisa umthwalo isonto nesonto. Kodwa-ke abantu abaningi bakhetha ukukwenza bebodwa. Uma ungenazo izinsimbi, ungaqinisa imisipha yakho usebenzisa isisindo sakho. Okwakho faka ama-sit-up, ama-push-up, ama-squats, namapulangwe ku-Workout yakho.

Sika ama-calories

Ukulawula indlela odla ngayo kubalulekile nokuthi isisu sakho sehle ngosayizi. Futhi ingabe lokho kunqwabelana kwamafutha esiswini kuvela lapho kudliwe ama-calories amaningi kunalawo ashile. Ukuxazulula inkinga kufanele usebenzise umzimba ngenkathi usika amakhalori ekudleni. Lesi simo sizosunduza umzimba wakho usebenzise amanoni agcinwe okhalweni.

Ukuqeda ekudleni (noma ukunciphisa kakhulu ngangokunokwenzeka) ukungena kokudla okulandelayo kuzokusiza usike amakhalori amaningi, futhi uthuthukise ikhwalithi yokudla kwakho. Kepha uma okunye kokudla okulandelayo kungubuthakathaka bakho, ungakugcina ekudleni kwakho njengomvuzo wamasonto onke. Kumele uqiniseke ukuthi awuzifakeli njalo noma ngokweqile.

• Amakhekhe
• Ama-chip nama-bagged
• Iziphuzo ezithambile ezihlanganisiwe namajusi
• Utshwala
• Izinyama ezibomvu nezicutshunguliwe
• Comida rápida

Faka okunye kokudla ngezinhlanzi, izinkukhu ezingenasikhumba, imidumba, izithelo, imifino, imifino, okusanhlamvu okuphelele, amantongomane nembewu. Futhi qiniseka ukupheka ukudla kwakho kuhhavini, i-grill noma i-steam ukuze okhalweni lwakho lungabi nethuba lokuqongelela amafutha futhi..