Ungasusa kanjani izinhlangothi
Abantu abaningi banamafutha afakwa ezinhlangothini zabo, okungelula ukuwasusa. Kepha, kungokoqobo. Ngizokutshela ngokuningiliziwe ukuthi ungasusa kanjani izinhlangothi ekhaya.
Noma yiluphi uhlelo oluhlose ukulwa namafutha amaningi luyinkimbinkimbi. Kufaka phakathi ukudla okunempilo, izivivinyo ezizimele, ukuqinisa i-abs nomsebenzi we-aerobic.
Akunakwenzeka ukushisa ngamabomu imali efakwa endaweni ethile. Amafutha angaphansi angumthombo wamandla ngesikhathi sokuvivinya umzimba nokuqina uma udla kahle.
Ukudla ukudla okunempilo kuyinto ebaluleke kakhulu ekulweni namafutha ezinhlangothini. Ngalokhu uzodinga:
- Phuza amalitha amabili amanzi nsuku zonke;
- Yidla izithelo nemifino eningi usuku ngalunye equkethe i-fiber;
- Khipha ukudla okuthosiwe nokunamafutha, ushukela ekudleni;
- Yidla ukudla okunamafutha.
Uma ungasusa ukudla okunama-kilojoule amaningi ekudleni kwakho ngokushintshela ekudleni imifino nezithelo, amadiphozithi amafutha ahlalile ezinhlangothini zakho azohamba ngokwemvelo ekhaya.
Ake sikhulume ngokuzivocavoca umzimba. Kunconywa ukwenza lezo zivivinyo ezenza yonke imisipha yesisu isebenze. Lokhu kufaka phakathi ukuphakamisa, ukujikeleza nokusonta imilenze, ukuguqula umzimba, ukugoba.
- Uma ufuna ukuthuthukisa ukusebenza kahle kokuzivocavoca kwakho, sebenzisa izisindo ezengeziwe. Ama-dumbbells namanye amadivayisi azokhulisa amandla emisipha, azodala ukunyamalala kwamafutha.
- Ukuzivocavoca okuhlose ukuqeqesha imisipha ye-oblique yesisu kusiza ukulwa ngempumelelo namafutha ezinhlangothini.
- Ungakunaki ukuzivocavoca isisu. Banikeza ukusekelwa kwemisipha eseceleni futhi bakhulise ukubuya kokuvivinya umzimba.
Zonke izinhlelo zokulwa namafutha esiswini nasemahlangothini zifaka ukuzivocavoca umzimba. Basiza ukushisa ama-calories amaningi namafutha. Kunconywa ukuqala ngemizuzu engama-20 yokuzivocavoca umzimba. Ngaphezu kwalokho, okungenani izifundo ezintathu ngesonto. Ngemuva kwesikhashana, isikhathi siphindwe kabili, futhi inani lokuzivocavoca lenyuka laya kwabahlanu.
Uma kuphakama umbuzo, yini ukuvivinya umzimba nge-aerobic? Impendulo ilula - ukweqa intambo, ukuhamba ngebhayisikili, ukugijima, ukubhukuda nokuhamba ngezinyawo.
Manje usuyazi ukususa izinhlangothi. Uma uzimisele ukumemezela impi ezinhlangothini, gcina idayari bese ubhala ukuthi mangaki amakhalori owasebenzisayo nawasebenzisayo ngosuku. Cishe, uzothola ukuthi ukusetshenziswa kwekhalori kungaphansi kakhulu kwemali engenayo. Kulokhu, vivinya umzimba ngokwengeziwe futhi ushintshe ukungena kwekhalori.
Ungasusa kanjani izinhlangothi nesisu
Abesifazane abaningi banesithakazelo embuzweni wokuthi ungasusa kanjani izinhlangothi nesisu. Futhi akumangazi, ngoba ngenkathi yasentwasahlobo-ehlobo ufuna ukubukeka uphelele.
Kunezizathu eziningi zokuthi kungani ukufakwa kwamafutha kufakwa okhalweni. Futhi ngaphandle kolwazi oluthile kule ndawo, kuyinkinga ukulwa nezinhlangothi nesisu. Ngiphakamisa ukuthola lezi zizathu.
- Isizathu esiyinhloko ukusetshenziswa okungajwayelekile kokudla okunoshukela namafutha, aqukethe amafutha amaningi kanye nama-carbohydrate. Umzimba uguqula lezi zinto zibe yimali etholakala phakathi kwesikhumba nemisipha.
- Ukufakwa kwamafutha kuvame ukutholakala phakathi kwemisipha nezitho zangaphakathi. Ngenxa yalokho, amafutha agcwalisa wonke umgodi wesisu.
- Isisu esivelile siyisibonakaliso sokuthi imisipha yakho yesisu isibuthakathaka. Umshini ongathuthuki kahle awunawo amandla okubamba isisu ngokujwayelekile, ngenxa yalokho, uyawa bese udonsa izinhlangothi.
- Imisipha ebuthakathaka ikhombisa ukuthi umzimba uthola ukuvivinya umzimba okuncane, okufaka isandla ekushisweni kwamafutha omzimba amaningi.
Yiziphi iziphetho ezingafinyelelwa? Ukudla okufanele kanye nokuvivinya umzimba ngokulingene kukuvumela ukuvimbela ukubonakala kwesisu nezinhlangothi. Kuthiwani uma inkinga isivele ikhona? Kulokhu, kufanele uthobele imithetho embalwa elula.
- Ungadli kakhulu ebusuku. Umzimba unesici esisodwa. I-insulin, ekhuthaza ukugcinwa kwamafutha, ikhiqizwa ngobuningi kusihlwa. Ngakho-ke, ukudla okudliwe ngaphambi kokulala kuzobekwa esiswini nasezinhlangothini.
- Umzimba usebenzisa ukudla kwasekuseni ukukhiqiza amandla. Lokhu kusho ukuthi noma ungazivocavoci umzimba, kulula ukwehlisa isisindo uma udla inqwaba yokudla kwansuku zonke engxenyeni yokuqala yosuku.
- Ukuze kuliwe ngempumelelo enkulu nokulwa nokufakwa okunamafutha endaweni okhalweni, kuyadingeka ukwenza izivivinyo ezikhethekile ezinomthelela ekwehliseni okusheshayo kwesisu nezinhlangothi esimweni esijwayelekile. Ngaphezu kwalokho, aqinisa imisipha yesisu futhi enze isibalo sibe sincane.
Vivinya ividiyo
Uthole umbono wakho wokuqala wokuthi ususa kanjani izinhlangothi nesisu. Nginqume ukungagxili ekuzivocavoca ngokuningiliziwe, ngoba yonke ingxenye elandelayo yendatshana yami namuhla izonikelwa kubo.
Mayelana nombuzo esisanda kuwucubungula, ngingasho into eyodwa kuphela. Akukhathalekile ukuthi unenkinga yesisu esikhulu nezinhlangothi ezi-saggy noma awufuni nje ukuletha umzimba wakho kulesi simo, udle kahle, ushaye imisipha yakho futhi uphile impilo esebenzayo.
Ungasusa kanjani izinhlangothi - izivivinyo eziphumelelayo
Izinhlangothi ezilengayo inkinga ekhathaza abesilisa nabesifazane. Wonke umuntu unesithakazelo sokuzivocavoca okusebenzayo, ngoba ukudla okunomsoco kukodwa akwanele ukulwa namafutha endaweni okhalweni.
Kwabaningi, amafutha abekwa emhlane ongezansi. Kwesinye isikhathi ngisho namantombazane amancanyana akhononda ngokuthi kukhona amafolda amancane endaweni yokhalo. Masifunde ukuthi ungalwa kanjani nezinhlangothi ngokuzivocavoca ongakubuka kuvidiyo engezansi.
Le nkinga enzima ingaxazululwa ngokushesha okukhulu. Ukwenza lokhu, hlanganisa ukuvivinya umzimba engizokuchaza ngokudla okunempilo. Ngakho-ke ukuthi umphumela ungasheshi ukufika, kuyasiza ukuthola imishini yezemidlalo.
- Hoop... Isinqe esizacile umngani omkhulu. Kutholakala ezitolo zezemidlalo. Khetha imodeli enomphumela wokubhucungwa umzimba. Gwegwedela nsuku zonke ihafu yehora.
- IDiski "Impilo"... I-simulator yaseSoviet izosiza ekulweni nezinhlangothi. Ngosizo lwe-disc, uzokwazi ukuthola isibalo esincane futhi esilinganayo uma usebenza naso imizuzu engama-20 nsuku zonke.
- Ngincoma ukusebenzisa i-hoop ne-disc ngesikhathi sokuzifudumeza, ngemuva kwalokho kufanele wenze isethi yokuzivocavoca egxile ekuqeqesheni imisipha ye-abs ne-oblique. Kokuzivocavoca ngakunye engizokwabelana ngakho, yenza amasethi amathathu.
- Ukugoba eceleni... Thatha indawo enethezekile endaweni yokuma, thatha ama-dumbbells ezandleni zakho bese ugoba ezinhlangothini. Ngesikhathi sokuzivocavoca, izandla ezinemishini yezemidlalo kufanele zilayishe ezindaweni eziyinkinga - izinhlangothi. Ngokusetha okukodwa - ukuthambekela okungu-50.
- Ukubuyela emuva emuva... Isikhundla sokuqala siyefana nakwisimo sokuqala, gcina izandla zakho kuphela ngama-dumbbells phambi kwesifuba sakho. Njengoba ukhalo nemilenze kukhiyiwe endaweni yakho, buyisela emuva i-torso yakho.
- Ukujija... Ukuzivocavoca okugxile ekuqeqesheni imisipha yesisu akuhlangene nezinhlangothi. Kepha, ukuthola ukhalo oluhle ngaphandle komshini oqinile ngeke kusebenze. Yenza ukujija endaweni ephakeme, njengoba ngaphambili wawugobise imilenze yakho. Ngasikhathi sinye, bopha izandla zakho ngemuva kwekhanda lakho.
- Ama-crunches ohlangothini... Indlela ephumelela kunazo zonke, ethinta ngqo izindawo ezinenkinga. Thatha isikhundla sokulala, goba imilenze yakho bese welula indololwane yakho yangakwesobunxele uye edolweni lakho langakwesokudla futhi ngokufanayo.
Amathiphu Wevidiyo
Uma ukuzivocavoca kungakusizi ukuthola ukhalo oluhle, naka izivivinyo zokuphefumula. Ngosizo lwayo, ngesikhathi esifushane, ungaqinisa isibalo, ususe izinhlangothi ezixegayo, futhi ulungise ezinye izindawo eziyinkinga.
Wonke umuntu angaxazulula inkinga eyinkimbinkimbi ehambisana nokuqongelelwa kwamafutha endaweni okhalweni. Ukudla nokuvivinya umzimba kuzodingeka. Ukuzivocavoca umoya kuzosheshisa le nqubo.
Ungasusa kanjani izinhlangothi ekhaya
Lapho owesifazane ezibheka esibukweni, into yokuqala edonsa iso amaphutha womzimba. Sikhuluma ngemibimbi, izinduna, amafolda esiswini nasezinhlangothini. Lokhu kubangela ukwethuka njengoba elwela ukubukeka ephelele.
Ingxenye ebuhlungu kakhulu yomzimba wesifazane ingamacala ngqo. Lapho nje inkinga ivele emkhathizwe, abesifazane ngokushesha bagijimela ukunciphisa isisindo, ngokunamathela ekudleni okuqinile. Kuliqiniso, ngosizo lokudla okulungile okukodwa, ngeke kusebenze ukuqeda izinhlangothi ekhaya, ngoba lena yindawo okunzima ukunciphisa umzimba.
Ukondleka okufanele
Ngakho-ke, bafundi abathandekayo, ngethula inqubo encane ezosiza ukuxazulula inkinga ngamafutha. Le ndlela ifaka ukudla okufanele nokuvivinya umzimba okulinganiselayo. Ake siqale ngokudla okunomsoco.
- Naka ngokukhethekile ibhulakufesi. Yidla konke ukudla, kungaba ingulube, inhlanzi, noma isaladi. Amasaladi emifino nezithelo angcono kakhulu esidlweni sakusihlwa. Into esemqoka ukusebenzisa uwoyela wemifino, i-kefir noma i-yogurt njengokugqoka.
- Yidla ngamapuleti amancane. Hlafuna ukudla kwakho kahle futhi uthathe isikhathi sakho.
- Uma uvame ukudla okulula, kufanele ukhohlwe ngokudla okunjalo. Cima umuzwa ongalindelekile wendlala ngama-apricot omisiwe, umlimi noma izithelo ezintsha.
- Akunconywa ukuthi udle ngemuva kuka-7 ntambama. Ngaphandle kwalokho, izinhlangothi zizohlala zingabangani bakho isikhathi eside. Njengesinqumo sokugcina, phuza ingilazi ye-kefir. Amaswidi ngaphambi kokulala mabi.
- Uma uhlala ngaphezu kwesitezi sesibili, hamba uye efulethini. Yiqiniso, kuzodingeka ujwayele imithwalo enjalo, kodwa ngokuzayo, ngisho nokuwa okungazelelwe kwekheshi ngeke kukuthuse.
Ukuvivinya umzimba
Sithole ukudla. Isikhathi sokushintshela ekusebenzeni ngokomzimba. Ngidonsela ukunaka kwakho emithethweni yamakilasi.
- Qeqesha nsuku zonke. Uma lokhu kungenakwenzeka, naka ezemidlalo kathathu ngesonto.
- Yenza umsebenzi ngamunye ngamasethi ama-3 wezikhathi eziyi-12. Ukuhlukana phakathi kwamasethi amabili akufanele kudlule imizuzu emi-2. Ngesikhathi sokuphumula, hamba ufudumale.
- Akunconyelwa ukuthi udle ihora ngaphambi kokuqeqeshwa kanye namahora amabili ngemuva kokuphothulwa. Uma kufanele udle umkhiqizo owenqatshelwe, kuzofanele uphinde usebenze futhi noma uthathe ezinye izindlela ezingeziwe.
Kuhle uma uvakashela iklabhu lokuzivocavoca. Kepha, uma kukhona ithuba elinjalo, ungasheshi ukucasuka, ungasusa izinhlangothi ekhaya.
Ukwandisa ukusebenza koqeqesho, ngeke kulimaze ukuthola izinsimbi - amadivayisi akhethekile aqukethe amabhande nezinsimbi. Ama-dumbbells angashintshwa ngamabhodlela amanzi noma izincwadi ezisindayo.
- Kulungele... Jump intambo noma uphenduke ayindilinga imizuzu eyishumi nanhlanu.
- Umsebenzi omkhulu... Ukuzivocavoca kokuqala kusonteka. Isikhundla sokuqala: izingalo ezinhlangothini zakho, ukuma okuqondile, imilenze ndawonye. Yenza ujike yonke indlela ngezindlela ezihlukile.
- Lala ngohlangothi lwakho uphumule isandla esisodwa phansi. Ngomlenze ngaphezulu, jika usebenzisa izinsimbi.
- Dlulela emhlane wakho bese wenza izivivinyo ezilula. Lokhu kufaka ibhayisikili nesikele. Kuzo zombili izimo, kunconywa izinsimbi.
- Ngena kuzo zonke izinyawo ezine bese ugoba umhlane wakho ngangokunokwenzeka. Swayipha ngemilenze yakho ngokulandelana, ukunyakaza ngakunye kufanele kuhambisane nekhanda emuva.
- Sukuma, ume eduze kwesihlalo uncike ngemuva. Swing, uzama ukuthatha umlenze wakho emuva ngangokunokwenzeka. Shintsha umlenze wakho ngemuva kokuphindaphinda okumbalwa.
- Kusele ukwenza ukuhlaselwa okumbalwa. Ekuqaleni, awudingi ukusebenzisa izinsimbi ezingeziwe, kepha ngemuva kokufudumala, thatha ama-dumbbells alula. Kunconywa ukwenza imiphunga phambi kwesibuko.
Ukuqeqeshwa kwevidiyo
Usanda kufunda izivivinyo eziphumelela kakhulu ukusiza izinhlangothi zakho ekhaya. Ekuphetheni, ngizokwengeza ukuthi ngemuva kokuzivocavoca ngalunye, imisipha kufanele ilimaze. Uma kungekho buhlungu, inqubo leyo ayilungile noma sekuyisikhathi sokwandisa umthwalo.
Akudingeki ukuthi wenze zonke lezi zivivinyo. Lesi yisibonelo nje. Uma wazi ezinye izinketho, ulwe nezinhlangothi nabo. Vele ungami futhi usebenze kanzima ekufezeni iphupho lakho.
Wonke umuntu wesifazane ufuna isibalo esiphelele. Futhi akumangazi, ngoba ukubukeka komzimba ongaphelele, kanye nezinhlangothi ezilengayo kanye nesinqe esifihlwe ngaphansi kwamafutha, akunikeli ekubukekeni okuhle noma empilweni ejwayelekile yomuntu siqu. Futhi ngakho-ke ufuna ukujabulisa owesilisa.
Kwanele ukudla ibha eyodwa yoshokholethi noma ukujabulela ukunambitheka kwebhisikidi elimnandi, futhi umkhiqizo uhlala ngokushesha okhalweni ngendlela yamafutha. Kungani kwenzeka? Ungazixazulula kanjani izinkinga ezihlobene nezindawo ezinenkinga?
Kungani kuvela izinhlangothi?
Isizathu sokuqala umsoco ongalingani. Ukudla okulula okusheshayo, kanye nokudla amaswidi ngokungajwayelekile nokuntuleka kwezithelo ekudleni, akusizi. Sibuyisela ukungabi khona kwama-amino acid, ukulandelela izakhi namavithamini ngamafutha nama-carbohydrate, okuphazamisa imetabolism. Ngenxa yalokho, amafutha aqoqana emzimbeni.
Ikhuthaza ukugeleza nokuphila ngendlela engafanele. Ukuntuleka kokuzivocavoca umzimba, ukuhlala phansi, ukuphumula okungenziwanga yizici ezinomthelela omubi esimweni somzimba somzimba.
Ukukhulelwa kungenye yezizathu zokuvela kwezinqe. Le nkathi ihambisana nokushintsha kwamazinga ama-hormonal wesifazane. Umzimba uzama ukugcina izakhi ezidingwa yingane. Ngakho-ke, owesifazane osesikhundleni uzuza isisindo.
Ukuphuza ngokweqile kuyingozi empilweni futhi kukhuthaza ukukhula kohlangothi. Ngenxa yotshwala egazini, inani le-insulin liyanda, ngenxa yalokho amafutha angaphansi kwesikhumba ayaqina. Ngaphezu kwalokho, ukuphuka kotshwala kuhambisana nokukhululwa kwamandla amakhulu, okudliwa ngumzimba kwasekuqaleni. Ngesikhathi esifanayo, umsebenzi wohlelo lokugaya ukudla uncipha. Umphumela ungamafutha ezinhlangothini. Ngakho-ke, udinga ukuphuza i-cognac nolunye utshwala ngokuhlakanipha.
Bafundi abathandekayo, seniyifundile indlela yokususa izinhlangothi. Njengebhonasi encane, ngithanda ukuqaphela ukuthi ukubhucungwa umzimba kuyasiza futhi ekulweni namafutha endaweni yokhalo. Isenzo semishini ezinhlangothini sishisa izingqimba ezingaphezulu zemisipha kanye nokufakwa kwamafutha. Ngenxa yalokhu, izinqubo ze-metabolic ziyashesha kulawa maphuzu.
Khumbula, ukugcina isibalo esiphelele kuyinkqubo enzima edinga ukubekezela namandla. Kepha, umphumela uwufanele. Ngemuva kwakho konke, silwela ukuba bahle. Ngikufisela inhlanhla!