Iintsomi ezisi-7 zokomelela komzimba, jonga ukuba uyathanda na?

Iingcamango ezingaqhelekanga malunga nokuqina komzimba zihlala zenza umonakalo omkhulu kunokuba zilungile. Nokuba yinkolelo yokuba ukuzilolonga ixesha elide kusoloko kungcono okanye ukuphakamisa iintsimbi kuya kukwenza ube mkhulu, ezi ngcamango ziphosakeleyo zinokukhokelela ekwenzakaleni kwaye zithintele inkqubela phambili ekufikeleleni kwiinjongo zokuqina komzimba. Kubalulekile ukujongana nokuzilolonga ngembono epheleleyo nenolwazi, ucinga ngeemfuno zomntu ngamnye kunye nemida.

Ukuzilolonga ixesha elide kunokuba luncedo ngakumbi

Akunyanzelekanga ukuba uzibhokoxe ukuze ufumane umthambo olungileyo. Ukuchitha iiyure kwi-treadmill okanye ukuphakamisa iintsimbi kunokubangela ukuxinwa kwemisipha okanye ukwenzakala ngokugqithisileyo. Kubalulekile nokuqwalasela indlela esebenza ngayo kunye nokusetyenziswa kwezixhobo ezifanelekileyo, njengoko oku kunokubangela umngcipheko wokwenzakala. Endaweni yoko, zama ukwahlulahlula inkqubo yakho phakathi kwe-cardio, ukuhambahamba, kunye nokuzilolonga kokumelana ukuze ujolise kuwo onke amaqela emisipha ngokulinganayo kwaye wongeze iintlobo ezahlukeneyo kumthambo wakho. Oku kunokunceda ukuthintela ukwenzakala kwaye kukhokelele kwiziphumo ezinentsingiselo ngakumbi.

Akuzuzwa ngaphandle kwentlungu

Isaci esithi "akukho ntlungu, akukho nzuzo" sisetyenziswa rhoqo ukukhuthaza abantu ukuba bazibhokoxe ngexesha lokuzilolonga kwabo. Nangona kubalulekile ukuzibhokoxa ngamanye amaxesha, ukwenza njalo rhoqo kunokukhokelela ekwenzakaleni kwaye kuthintele ukusebenza kwakho. Enyanisweni, ukuzibhokoxa rhoqo kakhulu kunokubangela isifo sokuzilolonga kakhulu, esinokuchaphazela amandla emisipha yakho okuchacha, isimo sakho sengqondo, inkqubo yomzimba yokuzikhusela, nokunye. Kunokuphazamisana nokulala kwakho njengoko ukuzilolonga kakhulu kunokunyusa kakhulu inkqubo yemithambo-luvo.

Uphononongo olujolise kubafundi bezemidlalo lufumanise ukuba abo bakhawuleza ukwandisa imithwalo yabo yoqeqesho basengozini enkulu yokwenzakala kwizicubu ezithambileyo xa kuthelekiswa nabo bakha kancinci kancinci ukufikelela kwiinjongo zabo kwaye bakwazi ukuthintela ukwenzakala. Eyona ndlela ilungileyo kukusebenza kancinci kancinci ukufezekisa iinjongo zakho kunokuzama ukwenza okuninzi ngaxeshanye.

Yandisa ukutya okufumaneka kwiProteni kwaye wehlise ukutya okufumaneka kwiFat kunye neCarbohydrate

Ukutya okugxile kakhulu kwiproteni ngelixa kunciphisa iicarbohydrate kunye namafutha kusenokungasebenzi njengoko unokukholelwa. Nangona kubalulekile ukuphepha ukutya iicarbohydrate ezicociweyo kunye namafutha agcweleyo, iiproteni ayisosisombululo okanye isiqinisekiso sokunciphisa umzimba. Enyanisweni, ukutya iiproteni ezininzi kunokunyusa umngcipheko wakho wesifo sentliziyo kunye nokutyeba kakhulu.

Uninzi lwezilwanyana ezitya inyama zifumana iproteni eyaneleyo yemihla ngemihla ngaphandle kokuxhomekeka kwii-shakes okanye izongezo. Ngokubanzi, ukuba ne-ounces ezi-2-3 zeproteni engenamafutha kwisidlo ngasinye kwanele ukunika umzimba amandla.

Ezinye iindlela zempilo ziye zakhuthaza abantu ukuba baphephe ii-carbs kunye namafutha ngokupheleleyo, besithi oko kuya kukhokelela ekunciphiseni ubunzima. Nangona kunjalo, ii-carbohydrates zinika amandla kwaye zingumthombo obalulekileyo wepetroli. Ayizizo zonke ii-carbs ezidalwe zilingana, ngoko ke kubalulekile ukubeka phambili ii-carbs ezintsonkothileyo ezifana neziqhamo, iimbotyi kunye nerayisi emdaka.

Kubalulekile nokubandakanya amafutha asempilweni ekutyeni kwakho, afana namafutha e-polyunsaturated kunye ne-monounsaturated, abalulekileyo ekusebenzeni kwengqondo. Endaweni yokutya okunamafutha aphantsi, zama ukufaka amafutha asempilweni avela kwimithombo efana ne-avokhado, ii-olive kunye ne-coconut oils, imbewu ye-chia, kunye nokunye ukutya okuphezulu kwi-Omega-3 fatty acids.

Ukuphakamisa iintsimbi kuya kukwenza ube nobunzima

Enye ingcamango ephosakeleyo malunga noqeqesho lwamandla kukuba luya kukwenza ube mkhulu kwaye ube nemisipha. Nangona kuyinyani ukuba ukuphakamisa iintsimbi kunokukunceda wakhe izihlunu, akusisiqinisekiso. Enyanisweni, ngokukodwa kubafazi, izinto zehomoni zihlala zithintela uphuhliso lwezihlunu ezinkulu. Endaweni yokuphepha ukuphakamisa iintsimbi, kubalulekile ukuzifaka kwinkqubo yakho yokomelela ukuze ufumane izibonelelo ezahlukeneyo kubandakanya impilo yentliziyo ephuculweyo, amalungu aqinileyo kunye nemisipha, imetabolism ekhawulezayo, ukuma ngcono, kunye namandla anyukileyo. Ungoyiki ukuphakamisa iintsimbi - akuyi kukwenza ube mkhulu ngaphandle kokuba yinjongo yakho ethile ngesicwangciso soqeqesho esijolise kuso kunye nesondlo.

Ukutshisa Amanqatha: Ukunciphisa Amanqatha Esiswini Kuphela?

Akunakwenzeka ukujolisa ekulahlekeni kwamafutha kwiindawo ezithile zomzimba ngokusebenzisa imithambo egxile kuloo ndawo kuphela. Umzekelo, ukwenza i-crunches akuyi kutshisa amafutha ajikeleze isisu sakho ngokukodwa. Kubalulekile nokuqaphela ukuba isisu esithambileyo siya kubonakala kuphela ukuba amafutha omzimba wakho aphantsi. Nangona imithambo yokuzihlukanisa efana ne-crunches kunye neeplanks inokuba neengenelo zamandla emisipha kunye nokuzinza, ayidali ukuphazamiseka okwaneleyo kwe-metabolic ukuze inegalelo elikhulu ekulahlekelweni kwamafutha kwindawo ethile. Ukuze unciphise amafutha nakweyiphi na indawo yomzimba wakho ngempumelelo, kubalulekile ukugxila ekulahlekelweni kobunzima ngokubanzi ngokudibanisa umthambo kunye nokutya okunempilo.

I-Cardio ayisiyondlela yodwa yokunciphisa amafutha

Nangona kuyinyani ukuba i-cardio inokuba sisixhobo esiluncedo ekutshiseni amanqatha, asikuko kuphela okanye eyona nto ibalulekileyo ekulahlekelweni kwamafutha ngempumelelo. Enyanisweni, uphando lubonise ukuba ukutya kunye noqeqesho lokumelana neemeko kusebenza ngakumbi ekunciphiseni ubunzima kunye nokuphucula ukwakheka komzimba. Iinkqubo zethu zoqeqesho lomntu ngamnye kwijim yethu yaseWest London zincede amalungu amaninzi ukuba afumane iziphumo ezintle ngaphandle kokuxhomekeka kwimithambo yesiqhelo ye-cardio. Endaweni yoko, sigxila kwindlela elungeleleneyo equka ukutya okufanelekileyo, uqeqesho lokumelana neemeko, kunye nomsebenzi wemihla ngemihla, kunye noqeqesho lwe-cardio oluhlala ixesha elide noluzinzileyo xa kufanelekile. Khumbula, wonke umntu wahlukile kwaye okusebenza komnye umntu kusenokungasebenzi komnye. Ke ngoko, kubalulekile ukufumana indlela eyenzelwe wena.

Kufuneka Uziqeqeshe Yonke Imihla Ukuze Ufezekise Iinjongo Zakho Zokuqina Komzimba

Uqeqesho ejimini yonke imihla lusenokungabi yimfuneko ukuze ufezekise iinjongo zakho zokomelela komzimba. Kwanabadlali ababalaseleyo, abaziwa ngoqeqesho lwabo oluqatha, bathatha iintsuku zokuphumla ukuze bavumele izihlunu zabo ziphinde zibuyele esiqhelweni. Xa sizilolonga, siphula izihlunu, kwaye imizimba yethu idinga ixesha lokulungisa nokwakha kwakhona ezi zihlunu ukuze zibe namandla. Endaweni yokuthembela kuphela kwijimu, zama ukufaka ezinye iindlela zomsebenzi womzimba kwimisebenzi yakho yemihla ngemihla, njengokuhamba, ukuthatha izinyuko, ukudlala imidlalo, okanye ukudlala nabantwana bakho epakini. Le misebenzi inokubonelela ngohlobo "olungabonakaliyo" loqeqesho olunokuba nefuthe elihle kwimpilo yakho ngaphandle kokuwuthwala umzimba kakhulu.

# Isicwangciso soqeqesho seentsuku ezisi-7 ongenakusiphosa!