Izinganekwane ezi-7 zokufaneleka komzimba, bheka ukuthi uyawa yini?

Imibono engalungile evamile ngokuqina komzimba ivame ukulimaza kakhulu kunokuhle. Kungakhathaliseki ukuthi inkolelo yokuthi ukujima isikhathi eside kuhlale kungcono noma ukuthi ukuphakamisa izinsimbi kuzokwenza ube mkhulu, le mibono engalungile ingaholela ekulimaleni futhi ivimbele intuthuko ekufinyeleleni imigomo yokuqina komzimba. Kubalulekile ukubhekana nokuqina komzimba ngombono ophelele nonolwazi, ucabangela izidingo zomuntu ngamunye kanye nemikhawulo.

Ukuzivocavoca Okude Kungaba Yinzuzo Kakhulu

Akudingeki ngaso sonke isikhathi ukuzikhandla ukuze uthole ukujima okuhle. Ukuchitha amahora amaningi ku-treadmill noma ukuphakamisa izinsimbi kungaholela ekucindezelekeni kwemisipha noma ekulimaleni ngokweqile. Kubalulekile futhi ukucabangela indlela kanye nokusetshenziswa kwemishini efanele, njengoba lokhu kungafaka isandla engcupheni yokulimala. Esikhundleni salokho, zama ukuhlukanisa isimiso sakho phakathi kokuzivocavoca kwe-cardio, ukuhamba, kanye nokumelana ukuze uqondise wonke amaqembu emisipha ngokulinganayo futhi wengeze ukuhlukahluka ekujimeni kwakho. Lokhu kungasiza ekuvimbeleni ukulimala futhi kuholele emiphumeleni enenjongo kakhudlwana.

Akukho ukuzuza ngaphandle kwezinhlungu

Isisho esithi "akukho buhlungu, akukho nzuzo" sivame ukusetshenziswa ukukhuthaza abantu ukuba bazikhandle ngesikhathi sokuzilolonga kwabo. Nakuba kubalulekile ukuzibekela inselelo ngezikhathi ezithile, ukwenza kanjalo kaningi kungaholela ekulimaleni futhi kuphazamise ukusebenza kwakho. Eqinisweni, ukuzikhandla kakhulu njalo kungabangela isifo sokuqeqesha ngokweqile, esingathinta ikhono lemisipha yakho lokululama, isimo sakho sengqondo, amasosha omzimba, nokuningi. Kungaphazamisa nokulala kwakho njengoba ukuvivinya umzimba ngokweqile kungashukumisa kakhulu isimiso sezinzwa.

Ucwaningo olugxile kubafundi bezemidlalo luthole ukuthi labo abakhulisa ngokushesha imithwalo yabo yokuqeqesha bathambekele kakhulu ekulimaleni kwezicubu ezithambile uma kuqhathaniswa nalabo abakha kancane kancane imigomo yabo futhi bakwazi ukuvimbela ukulimala. Indlela engcono kakhulu ukusebenza kancane kancane ukufeza imigomo yakho kunokuzama ukwenza okuningi kakhulu ngesikhathi esisodwa.

Khulisa Ukudla Kwamaprotheni Futhi Wehlise Ukudla Kwamafutha Nama-Carbohydrate

Ukudla okugxila kakhulu kumaprotheni kuyilapho kunciphisa ama-carbohydrate namafutha kungase kungasebenzi kahle njengoba ungase ukholwe. Nakuba kubalulekile ukugwema ukudla ama-carbohydrate amaningi acwengisisiwe namafutha agcwele, amaprotheni akuyona ikhambi noma isiqinisekiso sokunciphisa isisindo. Eqinisweni, ukudla amaprotheni amaningi kakhulu kungandisa ingozi yakho yesifo senhliziyo nokukhuluphala.

Iningi lezinyama ezidla inyama lithola amaprotheni anele nsuku zonke ngaphandle kokuthembela kuma-shake noma izithasiselo. Ngokuvamile, ukuba nama-ounces angu-2-3 eprotheni engenamafutha ekudleni ngakunye kwanele ukunika umzimba amandla.

Ezinye izindlela zempilo ziye zakhuthaza abantu ukuba bagweme ama-carbohydrate namafutha ngokuphelele, bethi lokhu kuzoholela ekwehleni kwesisindo. Kodwa-ke, ama-carbohydrate anikeza amandla futhi angumthombo obalulekile wamandla. Akuwona wonke ama-carbohydrate adalwe ngokulinganayo, ngakho-ke kubalulekile ukubeka phambili ama-carbohydrate ayinkimbinkimbi njengezithelo, ubhontshisi, nelayisi elinsundu.

Kubalulekile futhi ukufaka amafutha anempilo ekudleni kwakho, njengamafutha e-polyunsaturated kanye ne-monounsaturated, abalulekile ekusebenzeni kobuchopho. Esikhundleni sokulandela ukudla okunamafutha aphansi, zama ukufaka amafutha anempilo avela emithonjeni efana ne-avocado, amafutha omnqumo kanye nekakhukhunathi, imbewu ye-chia, nokunye ukudla okunama-fatty acid amaningi e-Omega-3.

Ukuphakamisa Izisindo Kuzokwenza Ube Nomzimba Oqinile

Umbono ongalungile ovamile mayelana nokuqeqeshwa kwamandla ukuthi kuzokwenza ube mkhulu futhi ube nemisipha ngokuzenzakalelayo. Nakuba kuyiqiniso ukuthi ukuphakamisa izinsimbi kungakusiza wakhe imisipha, akusona isiqinisekiso. Eqinisweni, ikakhulukazi kwabesifazane, izici zamahomoni zivame ukuvimbela ukukhula kwemisipha emikhulu. Esikhundleni sokugwema ukuphakamisa izinsimbi, kubalulekile ukukufaka ohlelweni lwakho lokufaneleka ukuze uthole izinzuzo ezahlukahlukene okuhlanganisa impilo yenhliziyo ethuthukisiwe, amalunga nama-ligaments aqinile, i-metabolism esheshayo, ukuma okungcono, kanye namandla akhuphukile. Ungesabi ukuphakamisa izinsimbi - ngeke kukwenze ube mkhulu ngaphandle kokuthi lowo umgomo wakho othize ngohlelo lokuqeqeshwa nokudla okuqondiwe.

Ukushisa Amabala: Ukunciphisa Amabala Esisu Kuphela?

Akunakwenzeka ukuqondisa ukulahleka kwamafutha ezindaweni ezithile zomzimba ngokuzivocavoca okugxile kuleyo ndawo kuphela. Isibonelo, ukwenza ama-crunches ngeke kushise ngqo amafutha azungeze isisu sakho. Kubalulekile futhi ukuqaphela ukuthi isisu esithambile sizobonakala kuphela uma amafutha omzimba wakho ephansi. Nakuba ukuzivocavoca okufana nama-crunches nama-plank kungaba nezinzuzo zamandla emisipha nokuzinza, akudali ukuphazamiseka okwanele kwe-metabolic ukuze kufake isandla kakhulu ekulahlekelweni kwamafutha endaweni ethile. Ukuze unciphise ngempumelelo amafutha kunoma iyiphi ingxenye yomzimba wakho, kubalulekile ukugxila ekwehleni kwesisindo ngokuhlanganiswa kokuzivocavoca kanye nokudla okunempilo.

I-Cardio Akuyona Yodwa Indlela Yokwehlisa Amafutha

Nakuba kuyiqiniso ukuthi i-cardio ingaba ithuluzi eliwusizo lokushisa amafutha, akuyona yodwa noma into ebaluleke kakhulu ekulahlekelweni kwamafutha ngempumelelo. Eqinisweni, ucwaningo lukhombisile ukuthi ukudla nokuqeqeshwa kokumelana kuphumelela kakhulu ekunciphiseni isisindo nasekuthuthukiseni ukwakheka komzimba. Izinhlelo zethu zokuqeqesha zomuntu siqu ejimini yethu yaseWest London zisize amalungu amaningi ukuthola imiphumela emihle ngaphandle kokuthembela ekuzivocavoceni kwe-cardio kwendabuko. Esikhundleni salokho, sigxila endleleni elinganiselayo ehlanganisa ukudla okufanele, ukuqeqeshwa kokumelana, kanye nomsebenzi wansuku zonke, kanye nokuqeqeshwa kwe-cardio okuhlala isikhathi eside nokuqhubekayo uma kufaneleka. Khumbula, umuntu ngamunye uhlukile futhi okusebenza komunye umuntu kungase kungasebenzi komunye. Ngakho-ke, kubalulekile ukuthola indlela eyenziwe ngokwezifiso esebenza kuwe.

Kumelwe Uziqeqeshe Nsuku Zonke Ukuze Ufinyelele Imigomo Yakho Yokufaneleka

Ukuqeqeshwa ejimini nsuku zonke kungase kungadingeki ukuze ufeze imigomo yakho yokufaneleka. Ngisho nabadlali abangochwepheshe, abaziwayo ngezinhlelo zabo zokuqeqesha ezijulile, bathatha izinsuku zokuphumula ukuze bavumele imisipha yabo ilulame. Uma sizivocavoca, siphula izicubu zemisipha, futhi imizimba yethu idinga isikhathi sokulungisa nokwakha kabusha lezi zicubu ukuze ziqine. Esikhundleni sokuthembela kuphela ejimini, zama ukufaka ezinye izinhlobo zomsebenzi womzimba ohlelweni lwakho lwansuku zonke, njengokuhamba, ukuthatha izitebhisi, ukudlala ezemidlalo, noma ngisho nokudlala nezingane zakho epaki. Le misebenzi ingakunikeza uhlobo "olungabonakali" lokuqeqeshwa olungaba nomthelela omuhle ekuziphatheni komzimba kwakho ngaphandle kokulayisha umzimba wakho ngokweqile.

# Uhlelo lokuqeqeshwa lwezinsuku eziyi-7 ongeke uluphuthelwe!