KwabaseTyhini abaninzi ngaba iinqununu ezona ndawo ziyingxaki kakhulu. Ngokukodwa oku kusebenza kulabo abanesimo saloo mfanekiso "pear", oko kukuthi, into elula ngokubhekiselele kwisithintelo esinzima. Ukuba loo nto intombazana iyakwazi ukunyamekela ukutya, kufuneka uqaphele rhoqo ukutya kunye nokuzilolonga umzimba ukuze ulahlekelwe isisindo emagqabeni akho ukuze ugcine imilenze yakho ibe yinto enhle.
Yintoni endiyenze ukuba ndiyenze ukunciphisa umzimba?
Ukulahlekelwa isisindo kufuneka kuthathelwe ingqalelo. Kufezekiswa ngenye indlela: iikhalori eziza ngokutya kufuneka zibe ngaphantsi kwezinto ezifunekayo ukuba umzimba uphile. Ukwenza oku, okanye ukunciphisa i-calorie intake, okanye ukwandisa ukusetyenziswa kweekhalori, kunye neyona ngempumelelo-sebenzisa zombini iindlela ngendlela efanayo.
Nangona usebenziso olubi kakhulu lokulahlekelwa kwesisindo aluyi kusebenza xa udla kakhulu, udla kakhulu iikhalori ngaphezu kokufunayo. Ukuze uhlengahlengise ukutya kwakho, kubakho okufunekayo ukushiya yonke ipuphu, izitya ezityebileyo nezityebileyo. Abawuthwali umzimba nantoni na, ngaphandle kokutshiza ushukela egazini kunye neekhalori ezingenanto, ezikhawuleza zibe ngamafutha kwimiba engxaki.
Ngoko ke, musa ukwakha ingcamango kwaye ungafuni ukulahlekelwa isisindo ngokwenza imilenze yokunciphisa amathanga akho ngaphandle kokulungiswa kokutya kwakho. Kubalulekile ukuba uqaphele ukuba ukulahlekelwa kwesisindo sendawo akunakwenzeka - ukwenza ubunzima bezinkuni, ukhulisa kuphela ukugeleza kwegazi kwiimfucu kunye nokuqinisa imisipha. Kubalulekile ukuhlukanisa izicubu ze-adipose kwi-muscle kwaye uqonde ukuba ukulahleka kwesisindo kuqondiswe ngokukodwa ekutshatyalalisweni kwezicubu ze-adipose, kwaye ukuzisebenzisa kukuvumela ukutshisa iikhalori kunye nezihlunu zethoni. Ukuba isakhiwo sakho sokuzalwa somzimba sinjalo ukuba amathanga abe yindawo engxaki, zilungele ukuba kuya kuthatha ixesha elide ukulwa namafutha. Musa ukulinda iziphumo ezingaphantsi kweeveki ezingama-3-5. Ukulungisa umphumo, kuthatha ubuncinane iinyanga ezi-3-6.
Ukuzivocavoca kwamathanga athambileyo
Okokuqala, thabatha ikhalenda okanye ishedyuli yemihla ngemihla uze wenze ishedyuli yokusebenza kwakho. Kungcono ukuqhuba yonke imihla. 3-4 amaxesha ngeveki. Ukuba awunayo umsebenzi omningi, kungcono ukwenza njalo imihla okanye ukwandisa inani leendlela.
- Emile, imilenze ibanzi kunamahlombe, iinzwane zikhishwe ngaphandle, iingalo zikhangele phambili. Crouch down vertically, ukuxubha izitshixo. Hlala phantsi, ubale ukuya ku-5 uze ukhuphuke. Yenza 3 ekhuphuka ngamaxesha angama-15. Kukholelwa ukuba le yilezi zikhwele ezisebenzayo zokunciphisa amathanga akho.
- Uxoxe ngesisu sakho, izandla zakho ezinqeni zakho, imilenze yakho iqonde. Phakamisa imilenze yakho, kwaye, ukucutha imisipha yakho, ukunciphisa nokuyilula amaxesha angama-10. Gqibezela iindlela ezintathu.
- Ukulala ngasekunene, kuxhomekeke kwingalo egobekileyo kwi-elbow ugobe umlenze "ophezulu" emadolweni, uphumule phantsi phambi kwakho. Umgangatho wesibini umlenze uphezulu izikhathi ezili-10 ukuphakama kunokwenzeka, ugcine uguqa kancane emadolweni. Emva koko, yenza umsebenti wecala. Kubalulekile ukuphinda usebenze wonke amaxesha amathathu.
- Ukuma emadolweni, izandla zakhe zichanekile, zolule phambi kwakhe. Phansi, unyuke umzimba ngakwesobunxele. Buyela kwisikhundla sokuqala uze uphinde usebenze ngakwesokudla. Ukwenza okuphindaphindiweyo kwezi-10. 2-3 iindlela.
- Yima emadolweni akho asekhohlo, uncike kwizandla ezichanekileyo. Thatha unyawo lwakho lokunene ukuya ngakwesokudla nangemuva, wulawule, uthinte umgangatho ngezwane ezongezelelweyo. Emva koko pha kamisa umlenze uze wenze i-circular 10. Phinda umlenze okhohlo.
- Musa ukulibala malunga neenzuzo zokuzivocavoca kwe-aerobic: ukulahleka kwesisindo emagqabeni kubalulekile ukuhamba ngokubanzi, ukugijima, ukuhamba ngezitebhisi okanye ukukhwela ibhayisiki, kunye nokuzivocavoca ngentambo yokudlula . Ukudibanisa kunye nokutya kunye nokutya, oku kuya kunika umphumo omuhle!