Njengoko ihlobo lisondela, uninzi lwethu luzama ukulahla ezo khilogram zingaphezulu kwaye sifezekise umzimba obhityileyo, olungeleyo. Nangona kungekho pilisi yomlingo yokunciphisa umzimba, iindlela ezithile zokufaneleka zinokunceda ukukhawuleza inkqubo kunye nokuhambisa iziphumo ngokukhawuleza. Kweli nqaku, siza kuphonononga iindlela zokuqina ezikhawulezayo zokunciphisa umzimba ehlotyeni. Ukusuka kwi-high-intensity workouts to the targeting training approaches, masingene kwihlabathi lokomelela kwaye sifumane iindlela ezisebenzayo zokufezekisa iinjongo zakho zokuncipha kobunzima.
Amandla oQeqesho lweXesha eliPhezulu (HIIT)
Ukuvula i-Potential ye-HIIT ye-Rapid Weight Loss
Xa kuziwa ekuchitheni iipounds ngokukhawuleza, uqeqesho lwexesha eliphakamileyo (HIIT) luthatha indawo ephakathi. I-HIIT ibandakanya ukugqabhuka okufutshane komthambo onzulu odityaniswa namaxesha amafutshane okubuyisela. Olu hlobo loqeqesho alukhanyisi kuphela iikhalori ngexesha lokuzilolonga kodwa luyaqhubeka nokutshisa iikhalori nasemva kokuba ugqibile ukwenza umthambo, ngenxa yokonyuka kwe-metabolic ekunikayo. Indibaniselwano ye-cardio kunye nemithambo yamandla kwi-HIIT yokuzivocavoca ibandakanya amaqela amaninzi emisipha kwaye yandisa inkcitho yekhalori, iyenza ibe yindlela esebenzayo kunye nexesha elifanelekileyo lokunciphisa umzimba.
Ukuyila i-HIIT yakho yeRoti ye-Summer Weight Loss
Ukusebenzisa amandla e-HIIT ekulahlekeni kobunzima ehlotyeni, kubalulekile ukuyila inkqubo ejikeleze kakuhle. Qala ngokukhetha uluhlu lwemithambo yentliziyo kunye namandla ajolise kumaqela ahlukeneyo emisipha. Oku kunokubandakanya imithambo efana ne-burpees, ukutsiba iijacks, i-squats, imiphunga, kunye ne-push-ups. Yenza umthambo ngamnye ngomzamo omkhulu ixesha elifutshane, ngokuqhelekileyo malunga nemizuzwana ye-20-30, ilandelwa lixesha elifutshane lokuphumla le-10-15 imizuzwana. Phinda lo mjikelo kangangemizuzu eli-15 ukuya kwengama-20, ngokuthe ngcembe unyusa ukuqina kunye nobude bexesha njengoko inqanaba lokuqina kwakho liphucuka. Khumbula ukufudumala kunye nokupholisa ngokufanelekileyo ukukhusela ukulimala kunye nokwandisa iziphumo.
Uqeqesho ekuJoliswe kulo: Ukukrola uMzimba wakho ehlotyeni
Ukujolisa kuQeqesho lwaMandla
Ngelixaimithambo ye-cardiodlala indima ebalulekileyo ekwehleni kobunzima, uqeqesho lwamandla lubaluleke ngokulinganayo kumfanekiso oqingqiweyo kunye nokuqinisa umzimba wakho. Ukuzivocavoca ngamandla, okufana nokuphakamisa i-weightlifting okanye i-bodyweight exercises, kunceda ukwakha ubunzima bemisipha. Njengoko izihlunu zisebenza ngakumbi kwi-metabolism kunamafutha, ukwandisa ubunzima bezihlunu kuphucula ukuphumla kwakho, oku kuthetha ukuba utshisa iikhalori ezininzi naxa uphumle. Ukongezelela, uqeqesho lwamandla lukhuthaza ukubunjwa komzimba okuphuculweyo, kukunika ithoni kunye nomzimba ocacileyo.
Ukuyila iSicwangciso sakho soQeqesho ekuJoliswe kuso
Ukwenza uninzi loqeqesho olujoliswe ekulahlekeni kwesisindo sehlobo, yenza isicwangciso esilungelelanisiweyo esidibanisa ukuzivocavoca kwamandla kumaqela ahlukeneyo emisipha. Dibanisa imithambo edibeneyo efana ne-squats, i-deadlifts, i-bench presses, kunye nemiqolo, njengoko zibandakanya izihlunu ezininzi ngaxeshanye, ukwandisa ukutshiswa kweekhalori kunye nokuphuhliswa kwezihlunu. Injongo yokwenza uqeqesho lwamandla ngamaxesha angama-2-3 ngeveki, ukuvumela ukuphumla okwaneleyo kunye nokubuyisela phakathi kweeseshoni. Yandisa kancinci kancinci ubunzima kunye nobunzima njengoko amandla akho kunye namanqanaba okuqina eqhubela phambili.
Indima yeSondlo: Ukuxhobisa uhambo lwakho lokuLahla kobunzima
Ukondla uMzimba Wakho ngokutya okuLungileyo
Nangona umthambo unendima ebalulekileyo ekunciphiseni umzimba, kufuneka uhambisane nokutya okunesondlo nokunesondlo. Ukunciphisa umzimba ngokufanelekileyo, gxininisa ekuboneleleni umzimba wakho ngamafutha afanelekileyo. Khetha ukutya okupheleleyo, okungacutshungulwanga okutyebileyo kwizondlo kunye neswekile eyongeziweyo kunye namafutha angenampilo. Bandakanya iintlobo ngeentlobo zeziqhamo, imifuno, iiproteni ezibhityileyo, iinkozo ezipheleleyo, kunye namafutha anempilo ekutyeni kwakho. Khumbula ukuhlala u-hydrated ngokusela amanzi amaninzi imini yonke, njengoko i-hydration efanelekileyo ixhasa imetabolism kwaye inceda ukulawula ukutya.
Ulawulo lwesahlulo: Ukufumana ibhalansi eLungileyo
Ukongeza kokukhetha ukutya okunesondlo, ukulawulwa kwesahlulo kubalulekile ekulahlekeni kwesisindo. Qaphela ubungakanani bezahlulo zakho kwaye ujonge ukutya ude waneliseke, ungahluthi kakhulu. Ziqhelanise nokuphulaphula indlala kunye nokuhlutha komzimba wakho, kwaye ukuphephe ukutya okungenangqondo. Ngokuqaphela ubungakanani bokutya okutyayo, unokwenza intsilelo yekhalori kwaye uxhase iinjongo zakho zokulahleka kobunzima.
Ukuqukumbela
Xa kuziwa ekunciphiseni umzimba ngokukhawuleza ehlotyeni, ukubandakanya uqeqesho lwexesha eliphakamileyo (HIIT) kunye noqeqesho olujoliswe kuyo kwindlela yakho yokufaneleka kunokubonelela ngeziphumo ezikhawulezayo. Ukuzivocavoca kwe-HIIT kubandakanya amaqela amaninzi emisipha, ukwandisa ukutshiswa kweekhalori, kunye nokunyusa imetabolism yakho. Okwangoku, uqeqesho olujoliswe kuyo, kubandakanywa nokuzivocavoca amandla, lunceda ukubethelela umzimba wakho kunye nokwandisa ubunzima bemisipha. Idityaniswe nokutya okunokulinganisela okugxininisa ukutya okupheleleyo kunye nokulawulwa kwesahlulo, ezi ndlela zokuqina zinokukukhokelela kwiinjongo zakho zokuncipha kobunzima. Khumbula, ukungaguquguquki, ukuzinikela, kunye nengqondo ephilileyo ngundoqo ekufezekiseni iziphumo ezihlala ixesha elide. Ke, wamkele umceli mngeni, hlala ukhuthazekile, kwaye wonwabele uhambo oluya ekubeni usempilweni, ulungele wena!
Ixesha lokuposa: 03-19-2024
