Ukuzivocavoca okuhle kakhulu kokulahlekelwa yisisu kuyafana okusiza ukuthi ushise amanoni amaningi ngokujwayelekile. Ukubheka lelo qiniso kungenye yezimfihlo zokuphumelela kuleyo nhloso. Kepha akufanele ikhohlwe ukuthi ngaphezu kwe ukufeza ukushisa okunempilo ngokusebenza komzimba, kufanele futhi uhlele ukuphakelwa ngendlela efanelekile.
Lezi zinto ezimbili (ukuzivocavoca kanye nokudla) azihlukaniseki nakancane uma kukhulunywa ngokulahlekelwa ngamafutha esiswini.. Amakholori afakiwe futhi asetshenzisiwe anomthelela oqondile kule ngxenye yomzimba, ethathwa njengenye yamaphoyinti abuthakathaka wesilisa.
Inani lamakhalori asetshenzisiwe kufanele libe likhulu kunenani lamakhalori afakiwe ukuphoqa umzimba ukuthi usebenzise amafutha agciniwe. Futhi ukuze ufeze lokhu kufanele ubheke ukudla kwekhalori ekudleni bese wenza izivivinyo ezandisa ukushisa kwekhalori lakho nsuku zonke.
Ukuqeqeshelwa ukunciphisa isisu
Akwanele ukuhlasela kusuka ngaphambili. Ukuzivocavoca ukulahlekelwa yisisu kufanele kube kokubili amandla nohlobo lwe-cardiovascular. Okufanelekile, kufanele uhlanganise kokubili ukusebenza ngasikhathi sinye. Okulandelayo ukuzivocavoca ngazo zombili izitayela ezizokusiza ukuthi wakhe ukuzivocavoca okuphelele kwesisu.
Ukuvama kokusebenza kuncike kulowo nalowo. Uma ungenaso isikhathi esiningi, ukuqeqeshwa kabili ngesonto kungcono kunokuthile, kepha umqondo ukuthi ube njalo ngangokunokwenzeka ngaphandle kokukhohlwa ukuthatha ikhefu ngezikhathi ezithile.
Ukuqeqeshwa kwamandla
Ama-push-up ayinto yakudala efanelekile ukufaka kuqeqesho lwakho. Yize besiza ukusebenza esifundeni sesisu kancane, umnikelo ku ukulahleka kwesisu kusuka kuma-push-up ikakhulu kunqunywa inani lamakhalori alahlekelwa ngumzimba lapho wenza lo msebenzi.
Okunye ukuzivocavoca okumangalisayo kwe yenza kusebenze imetabolism ngenkathi kusebenza imisipha eyinhloko yomzimba kungama-squats. Khumbula ukuthi, ukuze uphumelele, kubalulekile ukuwenza ngendlela efanele. Ukuze wenze lokhu, yima izinyawo zakho ziqhelelene, cishe ngokuhambisana namahlombe akho. Imvamisa ubuyela endaweni yokuqala lapho amathanga afana phansi. Kodwa-ke, ungaphrinta ubukhulu besikwele ngasinye ngokunciphisa ngangokunokwenzeka.
Kubandakanya amapulangwe ekuqeqesheni amandla kubhekwa njengokukhuthaza ukushiswa kwamafutha esiswini. Ukuzivocavoca okwehlisa isisu kungaqondiswa kunoma iyiphi ingxenye yomzimba. Lokhu kugxila kulokho okubizwa ngokuthi yi-nucleus. Yenza ipulangwe ngezingalo ezeluliwe bese ubamba imizuzwana engama-20. Qiniseka ukuthi umzimba wakho wakha umugqa oqondile futhi, ngaphezu kwakho konke, ukuthi usiphatha kahle isisu sakho sonke isikhathi sokuzivocavoca ukuze wandise ukusebenza kwaso.
Ubuhle bokusebenza ngesisindo somzimba wakho ukuthi, ngoba ayikho imishini edingekayo (ngaphandle kukamete kwezinye izimo), ungaqeqesha nganoma isiphi isikhathi noma endaweni. Okusho ukuthi abakwazi ukuba engeza ezinye izivivinyo ngezisindo ekuqeqeshweni kwakho uma kungenzekanjengama-bicep curls noma ama-barbell squats. Yize kunokungafani kwabo, zombili izinketho (ukuqina komzimba nezisindo) zifaka isandla ekwandiseni ukubekezela namandla nokushisa amafutha, okuyikho okukhulunywa ngakho.
Inganekwane yokwenza ama-sit-ups
Isikhathi eside bekukholelwa ukuthi isisu singasiza ekulahlekelweni yisisu sisodwa. Manje seziyaziwa ukuthi ziwusizo ekuchazeni nasekuqiniseni indawo, kepha azenele uma kukhulunywa ngokukhipha amanoni anqwabelene maphakathi nomzimba. Kuyadingeka ukuwafaka ngaphakathi koqeqesho olunzulu oluthinta zonke izingxenye zomzimba hhayi eyodwa kuphela. Ngamanye amagama, uma unesisu esisicaba, bangakusiza ukusikrola, kepha uma kungenjalo, kufanele ucabange kabanzi.
Cardio ukusebenzisa
Ukugijima, ukubhukuda, nokuhamba ngebhayisikili izivivinyo ezithandwa kakhulu ze-cardio. Futhi ziphakathi kokuzivocavoca okuhle kakhulu kokulahlekelwa isisu namafutha avuthayo ngokujwayelekile. Ukuhamba nje emaphandleni noma edolobheni futhi kunikeza imiphumela engavamile uma kukhulunywa ngokushisa amafutha amaningi agcinwe emzimbeni, kufaka phakathi amafutha esiswini. Kepha kufanele kube ngesivinini esikhulu.
Uma usejimini, izindawo zokunyathela, imishini ye-elliptical, namabhayisikili amile angabahlanganyeli bakho. Cabanga ukuqeqeshwa kwesikhawu (ukushintshanisa amandla amaphakathi ngokulula ngamandla) uma ufuna ukushisa amafutha ngokushesha.
Kungenzeka futhi ukuthi wenze i-cardio ngaphandle kokuphuma endlini. Ngalo mqondo, ama-burpees angumbono omuhle. Futhi zifuna kakhulu, ukuphindaphinda okuningi kwenziwa ngaphandle kokuphumula, yingakho kusebenza kahle ekushiseni amafutha, noma uhlobo olumelana kakhulu. Lokhu kungukuzivocavoca okubili kokukodwa. Okokuqala wenza i-push-up phansi bese uphetha ngokugxuma okunamandla.