Imibono eyiphutha evamile ekuzilondeni imvamisa igcina ilimaza kakhulu kunokuhle. Noma ngabe yinkolelo yokuthi ukusebenzisa okusheshayo kuhlale kungcono noma ukuphakamisa izinsimbi kuzokwenza ukuthi ukhulume, le mibono eyiphutha ingaholela ekulimaleni nasekuphazamiseni inqubekela phambili ekuzuzeni izinhloso zokuqina. Kubalulekile ukusondela ekudleni kokuqina nombono oyindilinga futhi onolwazi, unaka izidingo kanye nemikhawulo.

Ukusebenza isikhathi eside kungaba usizo ngokwengeziwe

Akudingeki njalo ukuzicindezela kuze kube umkhawulo ukuze uthole i-Workout enhle. Ukuchitha amahora amaningi ku-treadmill noma izinsimbi zokuphakamisa kungaholela ekulimaleni kwemisipha noma ukulimala ngokweqile. Kubalulekile futhi ukuthi ucabangele ifomu kanye nokusetshenziswa kwemishini efanele, ngoba lokhu kungaba nomthelela engcupheni yokulimala. Esikhundleni salokho, zama ukuhlukanisa inqubo yakho phakathi kwe-Cardio, ukuhamba, kanye nokuzivocavoca kokumelana nokuqondisa wonke amaqembu emisipha ngokulinganayo futhi engeza okuhlukahlukene ekusebenzeni kwakho. Lokhu kungasiza ukuvikela ukulimala nokuholela emiphumeleni enenjongo kakhudlwana.

Akukho ukuzuza ngaphandle kwezinhlungu

Isisho esithi "Abukho Ubuhlungu, Akukho nzuzo" kuvame ukusetshenziselwa ukukhuthaza abantu ukuba baziphoqe ngesikhathi sokusebenza kwabo. Ngenkathi kubalulekile ukuba inselelo ngezikhathi ezithile, ukwenza njalo kaningi kungaholela ekulimaleni nasekuvimbeleni ukusebenza kwakho. Eqinisweni, ngokuzicindezela ngokungaguquki kunzima kakhulu kungadala i-antraining syndrome, ethinta amandla omzimba wakho wokubuyisa, imizwa yakho, amasosha omzimba kanye nokuningi. Kungaphazamisa ubuthongo bakho njengokuzivocavoca ngokweqile kungaqeda amandla ohlelo lwezinzwa.

Ucwaningo olugxile kubasubathi babafundi luthole ukuthi labo abakhulisa ngokushesha imithwalo yabo yokuqeqeshwa babevame ukulimala kwezicubu ezithambile uma kuqhathaniswa nalabo abazakhela izinjongo zabo futhi bakwazi ukuvikela ukulimala. Indlela enhle kunazo zonke ukukhetha kancane kancane maqondana nezinhloso zakho kunokuba uzama ukwenza kakhulu konke ngasikhathi sinye.

Khuphula Ukuphuza futhi kunciphise ukudla kwamafutha ne-carb

Ukudla okugxile kakhulu kumaprotheni ngenkathi kunciphisa ama-carbohydrate namafutha kungenzeka kungasebenzi kahle njengoba ungakholelwa. Ngenkathi kubalulekile ukugwema ukuqeda amanani amaningi ama-carbohydrate acwengekile namafutha agcwele, amaprotheni akusona isixazululo sendawo yonke noma isiqinisekiso sokunciphisa umzimba. Eqinisweni, kudla amaprotheni amaningi kungandisa ingozi yakho yesifo senhliziyo nokukhuluphala.

Ama-Carnivores amaningi athola amaprotheni anele nsuku zonke ngaphandle kokudinga ukuncika kuma-shokes noma izithasiselo. Ngokuvamile, ukuba nama-ounces angama-2-3 weprotheni elisemuva ukudla ngakunye kwanele ukukhulula umzimba.

Ezinye izitayela zezempilo zikhuthaze abantu ukuthi bagweme ama-carbs namafutha ngokuphelele, bethi kuzoholela ekunciphiseni isisindo. Kodwa-ke, ama-carbohydrate anikeza amandla futhi angumthombo obalulekile kaphethiloli. Akuwona wonke ama-carbs adalwe alingana, ngakho-ke kubalulekile ukubeka phambili ama-carbs abumbana afana nezithelo, ubhontshisi, nelayisi elinsundu.

Kubalulekile futhi ukufaka amafutha anempilo ekudleni kwakho, njengamafutha e-polyunsaturated ne-monounsaturated, abalulekile ekusebenzeni kobuchopho. Esikhundleni sokulandela ukudla okunamafutha amancane, zama ukufaka amafutha anempilo kusuka kwimithombo efana namafutha e-avocado, ama-olive kanye nama-coconut, kanye nokunye ukudla okuphezulu kuma-Omega-3 Amafutha acid aphezulu.

Ukuphakamisa izinsimbi kuzokwenza ube bulky

Inkambiso engeyona eyiphutha ngokuqeqeshwa kwamandla ukuthi izokwenza ngokuzenzakalelayo ikwenze ube nobukhulu kanye nemisipha. Ngenkathi kuyiqiniso ukuthi ukuphakamisa izinsimbi kungakusiza wakhe izicubu zomzimba, akusona isiqinisekiso. Eqinisweni, kwabesifazane ikakhulukazi, izinto ze-hormonal zivame ukuvimbela ukuthuthukiswa kwemisipha emikhulu. Esikhundleni sokugwema isisindo, kubalulekile ukuyifaka enkambisweni yakho yokuqina yezinzuzo ezahlukahlukene kufaka phakathi impilo yenhliziyo ethuthukisiwe, amalunga anamandla kanye nama-ligabolism, i-metabolism esheshayo, i-engcono yokuma komhlaba kanye namandla akhuphukayo. Ungesabi ukuphakamisa izinsimbi - ngeke kukwenze ube manhle ngaphandle kokuthi lokho kuyinjongo yakho ethile ngohlelo lokuqeqeshwa oluhlosiwe kanye nohlelo lokudla okunempilo.

I-Spot Fat Burning: Yehlisa isisu fat kuphela?

Akunakwenzeka ukubhekisa ukulahleka kwamafutha ezindaweni ezithile zomzimba ngokusebenzisa izivivinyo ezigxile kuleyo ndawo kuphela. Isibonelo, ukwenza ama-crunches ngeke ashise ngokuqondile amanoni azungeze i-AB yakho. Kubalulekile futhi ukuqaphela ukuthi isisu esinamathoni sizobonakala kuphela uma amanoni omzimba wakho wonke ephansi. Ngenkathi izivivinyo zokuzilolonga ezinjengama-crunches namapulangwe zingase zibe nezinzuzo zamandla emisipha kanye nokuqina, azidali ngokwanele ukuphazamiseka kwe-metabolic ukuze kufakazelwe kakhulu ekulahlekelweni kwamafutha endaweni ethile. Ukuze unciphise ngempumelelo amafutha kunoma iyiphi ingxenye yomzimba wakho, kubalulekile ukugxila ekunciphiseni isisindo ngokuhlanganiswa kokuzivocavoca nokudla okunempilo.

I-Cardio akuyona ukuphela kwendlela yokulahlekelwa amafutha

Ngenkathi kuyiqiniso ukuthi i-Cardio ingaba yithuluzi eliwusizo lamafutha avuthayo, akusona kuphela noma okubaluleke kakhulu ekulahlekelweni kwamafutha aphumelelayo. Eqinisweni, ucwaningo selukhombisile ukuthi ukuqeqeshwa nokumelana nokumelana kusebenza kakhulu ekunciphiseni isisindo kanye nokwenza ngcono ukwakheka komzimba. Izinhlelo zethu zokuqeqeshwa komuntu siqu entshonalanga ye-London Gym zisize amalungu amaningi athole imiphumela emihle ngaphandle kokuncika ekuzivocavoca kwe-Cardio yendabuko. Esikhundleni salokho, sigxile endleleni enokulinganisela efaka umsoco ofanele, ukuqeqeshwa kokumelana kanye nomsebenzi wansuku zonke, kanye nokuqeqeshwa kwe-Cardio ye-Steady kanye nokuqinile lapho kufaneleka. Khumbula, wonke umuntu uhlukile futhi okusebenzayo kumuntu oyedwa kungenzeka kungasebenzi omunye. Ngakho-ke, kubalulekile ukuthola indlela eyenziwe ngokwezifiso esebenza kuwe.

Kufanele uqeqeshe nsuku zonke ukufeza izinhloso zakho zokuqina komzimba

Ukuqeqeshwa ejimini nsuku zonke kungenzeka kungadingeki ukuze kufezeke izinhloso zakho zokuqina komzimba. Ngisho nabasubathi abakhethekile, abaziwa ngohlobo lwabo oluqinile lokuqeqeshwa, bathathe izinsuku ukuvumela izicubu zabo ukuba zilulame. Lapho sivivinya umzimba, sehlisa izicubu zemisipha, futhi imizimba yethu idinga isikhathi sokulungisa nokwakha kabusha lezi izicubu ukuze ziqine. Esikhundleni sokuncika ejimini, zama ukufaka ezinye izinhlobo zomsebenzi womzimba kwinqubo yakho yansuku zonke, njengokuhamba, ukuthatha izitebhisi, ukudlala ezemidlalo, noma udlala nezingane zakho epaki. Le misebenzi inganikeza "uhlobo" olungabonakali "lokuqeqeshwa olungaba nomthelela omuhle ekulinganiseni kwakho ngaphandle kokulayisha ngokweqile umzimba wakho.

# Uhlelo lokuqeqeshwa lwezinsuku eziyi-7 awukwazi ukuphuthelwa!