Sekude ixesha elide, ukuqhutyelwa kokutshisa amafutha kuye kwatyelela kwaye kuqhutyelwa ngabemi belizwe apho iipesenti eziphezulu zabantu abanesisindo esingaphezu kwesisindo kubo bonke. Ukugijima akukona nje umphumo omhle wokulahleka kwesisindo, kodwa kunceda ukuzisa umzimba kwiitoni, ukwenza imisipha ibe yinyuka, kwaye icacisa-ekhangayo ngakumbi.
Yintoni eyenza ukuhamba ngokufanelekileyo kweoli?
Ukugijima rhoqo kuzisa inzuzo enkulu kumzimba. Olu hlobo lomsebenzi lubangela ininzi yeentlobo ze-muscle ukuba zisebenze, ezenza zonke iisistim zomzimba zisebenze ngokuthe kratya. Xa inkqubo yenhliziyo isebenza ngamandla, imiphunga iyasebenza ngomoya, i-metabolism ikhawuleza kumda, ususa i-toxins kunye ne-toxins, enceda ukusabalalisa imetabolism nangakumbi. Ngenxa yoko, awugcini nje ukunciphisa ubunzima bakho ngokutya iikhalori, kodwa unokwenza impilo yakho ibe namandla.
Umphumo onomdla waphawula: emva kwemizuzu engama-20 yomsebenzi osebenzayo (asebenze ngumthwalo onjalo), umzimba, ngokunqongophala kwee-carbohydrates, ukutshintshela ekusebenziseni amafutha agcinwe ngaphambili, ngenxa yokuba bahlukana. Kungenxa yenkcitho yale ngcali ukuba iingcali zicebisa ukuqhuba iinkqubo zokutshisa amafutha.
Ngoku kukho uluvo lokuba ukusetyenziswa rhoqo kwe-aerobic umzimba kungabungozi, ekubeni umzimba usetyenziselwa ukusebenzisa amanqatha "njengamafutha", kwaye ngoko ke uyayigcina. Nangona kunjalo, le yintetho nje kuphela. Nangona kunjalo, kulula ukwenza i-cardio ngaphandle kwe-aerobic kunye nomthwalo wamandla-kunokuba umlinganiselo olinganisiweyo ukhetha ukuqhuba ngokukhawuleza okanye ukuqhuba izitepsi. Umthwalo onjalo wenza ukuba umzimba usebenze ngolawulo lwe-anaerobic, ukungabikho kwe-oksijini. Oku kubangela ezinye iinkqubo, kwaye kukuvumela ukuba utshise iikhalori emva kweeyure ezimbalwa emva koqeqesho.
Inkqubo yokusebenza yokutshisa ioli
Ukunikezelwa konke oku ngasentla, unokunika ezimbini iintlobo zokuqeqesha, eziza kuphelisa ngokukhawuleza iifomiti zeoli. Imithetho jikelele iya kuba lula: uqeqesho kufuneka lube njalo! Qhuba kaninzi kunamaxesha ama-3-4 ngeveki, awukwazi. Uqeqesho ngalunye luyinqanaba eliya kumfanekiso ontle, kwaye amanqanaba amaninzi awuthathayo, uya kuba sisondele ngakumbi!
I-interval iqhubela ukutshisa ioli
Ingundoqo yale nkqubo ilula. Imizuzwana engama-30 okanye imizuzu uhamba ngokukhawuleza njengoko unakho. Emva kwexabiso elifanayo uya kulo. Emva koko, uye kwizinga elilinganayo lokusebenza. Emva koko phinda yonke inkqubo, kwaye-ke imizuzu engama-30-40 yoqeqesho. Ukutshintshela ukuqhuma ukutshisa ukutshisa kunye nokuphumla, wenza umzimba ube nomthwalo onzima. Kancinci, isabelo se-sprint kufuneka sinyuswe. Unokuqhuba ngale ndlela nangaliphi na imini.
Ukuhamba ngeMidlalo yaseMasa
Umntu ngamnye unokhetho lwakhe, kwaye ukuba isiphaluka esiphezulu ngesizathu esithile asihambisani nawe, unokuhlala usebenzisa
Uqeqesho luyenziwa ngokusemandleni kwisisu esingenanto okanye iiyure ezimbini emva kokutya. Emva kokuzivocavoca, uphuzo oluninzi lunconywa kwaye ubuncinane iyure yokuyeka ukuzidla. Kukho ke ukutya kwiprotheni - i-cottage cheese, inyosi yenkukhu okanye i-fat-free free-milk products.