Ekuseni ngokuqhelekileyo kuyo nayiphi na ipaki yase-USA kunokwenzeka ukuhlangabezana nabantu abasebehamba. Esi simo sengqondo ebomini kwilizwe apho abantu abaninzi baninzi! Nangona kunjalo, ukugijima kukuba yimidlalo ephathekayo emhlabeni jikelele. Okokuqala, utshisa amafutha, ngokukodwa kwisisu nasemathangeni, okwesibini, akudingeki ukuba ihlawulelwe, kwaye, okwesithathu, yenzeni ukuphucula impilo kunye nobungqina obukhulu.
Ngaba ndikwazi ukulahlekelwa isisindo ngokusebenza?
Usubuza umbuzo othi: "Ukuba uhamba ngokusa, ulahlekelwe isisindo okanye ungabi na?", Kwaye abantu abaninzi ngale ndlela baye baphumelela ngokulahla iikhilogram ezininzi. Ngokuqinisekileyo, kwaye ekusebenzeni kukho iimfihlelo ezikuvumela ukuba usheshe ulahlekelwe isisindo. Nangona kunjalo, ukuqhuba yedwa, njengawuphi na uhlobo lomsebenzi osebenzayo, uvumela ukutshisa iikhalori ngokuphumelelayo, oko ngokwayo kuthetha ukulahlekelwa isisindo.
Ingxaki kukuba abaninzi balinde umphumo emva kokuqalisa kokuqala. Okanye ngeveki kamva, eqhutywe amaxesha amabini kuphela emizuzu elishumi. Kakade ke, ngale ndlela awukwazi ukulahlekelwa isisindo! Ukugijima kufuneka kube rhoqo, ubuncinane ama-3-4 amaxesha ngeveki, kwaye kungekhona imizuzu eyi-10, kodwa ubuncinane ubuncinane 30. Masibone isizathu sokuba kunjalo.
Ungakanani ulahlekelwa isisindo ngokusebenza?
Masiqale ngento yokuba abantu abangazange batyebe, kodwa ukukhuluphala, kusebenza ngokuqhelekileyo kuboniswa. Kodwa bonke abanye abangenayo nayiphi na ingqinano, ukudibanisa nokusebenza ngokutya okuninzi okanye okunempilo, banokuphucula ngokunyaniseka kunokuba bafuna-umbuzo ufike ngexesha kuphela. Njengawo nawaphi na ukulahleka kwesisindo esipheleleyo, ukuhamba kuqukethe isantya se-4-5 kg ngenyanga. Yaye ukuba unongeza ukutya okulungileyo-umphumo unokukhawuleza kabili.
Into ephambili enika umqhubi ukutshiswa kobunzima benqatha, elinezibi ezibi. Xa uhamba ngokukhawuleza, uya kuqaphela kwiiveki ezimbini ukuba umzimba wakho uqala ukutshintsha njani!
Uninzi kangakanani ufanele usebenze ukuze unciphise umzimba?
Enyanisweni, umbuzo wokuba kuyimfuneko kangakanani ukuba usebenze ukuze ulahlekelwe isisindo, ulungiswa nganye kwimeko nganye. Kodwa umthetho olula usebenza kuwo wonke umntu.
Ngethuba lokuzilolonga kwe-aerobic - kunye nokusebenza ngumthwalo onjalo - kwimimiselo yokuqala engama-20 umzimba usebenzisa amandla awutholayo ekudleni, kwaye emva koko kuqale ukusetyenziswa kwezi sitokhwe eziqokelelwe ngendlela ye-mafutha. Ngaloo ndlela, ukugijima ngaphantsi kwemizuzu engama-20 ayitshisi yonke into - ithetha kuphela iikhalori ekudleni. Ukukrazula iifumba ezimbi kwi-esiswini, qinisa iinqununu uze ufumane amaqabunga amahle, kufuneka usebenze ubuncinane imizuzu engama-35-40 ngelo xesha!
Kodwa kungakanani ukugijima ukulahlekelwa isisindo - inyanga, ezimbini okanye ezintathu-kuxhomekeke ekubeni ungakanani umzi wakho. Ukuba ufuna ukulahlekelwa ngaphantsi kweekhigramgram ezi-5, uya kulawulo kwiiveki ezi-4 ukuya ku-5 kuphela.
Kuthe kungcono ukugijima ukulahlekelwa isisindo?
Kumbuzo wokuba usebenze njani ukuze ulahlekelwe isisindo, kubalulekile ukuhamba ubunzima. Uludwe olubanzi lweziphakamiso luya kubonakala ngathi:
- Ukuba uhamba ngokusa kusasa, ungazilahla ngokukhawuleza, kuba umzimba uzakuqala ukuchitha iindawo zokugcina iinqatha, kunokuba zifumane iikhalori ezivela kukutya.
- Ngaphambi kokuba ugijime ukuze ulahlekelwe isisindo, kufuneka uphuze indebe yekhofi yendalo ngaphandle kweshukela kunye
ukhilimu. Ingumlilo omkhulu, kwaye ngaphandle koko, unokubeka umgudu onzima. - Kufuneka usebenze rhoqo - amaxesha ama-4-5 ngeveki kwimitha engama-40.
- Umbuzo wendlela yokuqhuba ukulahlekelwa ubunzima, naye, kufuneka uthathe ngokucophelela. Ukusebenza ngokuzenzekelayo kwiindawo eziphezulu kungabi ngempumelelo njengoko kusebenza kumhlaba wendalo. Ukongezelela, ngexesha lomncintiswano kubalulekile ukutshintsha umlinganiselo: ke ukhawuleze ufikelele kumda, uze uqhubele phambili kwinyathelo elikhawulezayo, uze ugijime.
Ngokuxhomekeke kwisondlo esifanelekileyo kunye nokwenqaba ukutya ngokutya, uya kuzisa ngokukhawuleza ubunzima bakho kwisimo esiqhelekileyo.