Indlela yokulahlekelwa isisindo emilenzeni ekhaya - izivivinyo kanye

  • Ngemuva kokuqeqeshwa, kufanele uthathe ishawa ehlukile. Iqeda ukukhathala, yenza imithambo yegazi ibe namandla futhi ibe nempilo, futhi ivimbele izifo zemithambo.

Isethi yokuzivocavoca kufanele ithathe imizuzu engama-40-45.  Uma ungakwazi ukuqeda zonke izivivinyo ngendlela eyodwa, ungathatha ikhefu lemizuzu engu-5-7

    1. Ukubhucunga umzimba kusiza ukuphumuza imisipha ngemva kokuzivocavoca, kwandise ukugeleza kwe-lymph, nokwenza isikhumba sibe bushelelezi. Ukuze wenze lokhu, kwanele ukubhucunga izitho ngezandla zakho, kusukela eminwe, uphele ngezinqe.
    2. Ungakwazi ukwandisa umthwalo futhi wenze izivivinyo ezengeziwe ngemva kwamasonto angu-2-3, lapho amathambo nemisipha kuzivumelanisa.
    3. Imfuneko yokuqeqeshwa iwukuba njalo. Uma wenza izivivinyo lapho ufuna, khona-ke ngeke kube nomphumela.
    4. Indlela yokulahlekelwa isisindo ngokushesha emilenzeni?
    5. Izincomo ezijwayelekile zokwenza izivivinyo zokunciphisa imilenze
    6. Yini enye okufanele yenziwe ukuze ulahlekelwe isisindo emilenzeni?

7 May 2020

I-Gymnastics kufanele iqale ngokufudumala

7 February 2020

Indlela yokulahlekelwa isisindo emilenzeni: uhlu lokuzivocavoca kanye namathiphu ajwayelekile?

Izivivinyo zokulahlekelwa isisindo ngokushesha emilenzeni

  • Indawo engaphakathi kwamathanga emantombazaneni amaningi iyona eyinkinga kakhulu. I-Mahi enemilenze eqondile endaweni yokuma izoxazulula inkinga yamafutha amaningi omzimba.
  • I-Gymnastics kufanele iphathwe ngokucophelela, ungalayishi umzimba wakho ngokweqile. Kulabo abasanda kuqala ukuqeqesha, kunengozi yokulimala.

Indlela yokulahlekelwa isisindo ngokushesha emilenzeni?

Izincomo ezijwayelekile zokwenza izivivinyo zokunciphisa imilenze

Ngempilo nobuhle bemilenze, kufanele uhlakulele umkhuba wokuhamba, ukugibela izitebhisi ngokwakho futhi, uma kungenzeka, ungasebenzisi izithuthi zomphakathi.

(4 amavoti, isilinganiso 3)

  • Omunye umsebenzi osebenzayo ongenziwa ngisho nengane encane “ibhayisikili”.
  • Kubalulekile ukukhetha ijubane elifanele lokujima kwakho. Ngamunye ungumuntu ngamunye. Ngemuva kokwenza izivivinyo, udinga ukuzwa ukukhathala okujabulisayo, hhayi ukucekelwa phansi okuphelele.

I-Gymnastics ingahlanganiswa nokuqeqeshwa ku-treadmill noma ibhayisikili yokuzivocavoca, isiza ukuqinisa imisipha futhi ulahlekelwe isisindo ngokushesha. Kuyatuswa futhi ukweqa intambo.

Amanye amathiphu ambalwa okwandisa ukusebenza kahle kokuqeqeshwa:

  • I-Gymnastics kufanele iqale ngokufudumala. Lokhu kuzosiza imisipha namalunga afudumale, alungiselele umsebenzi womzimba.

Ukuzivocavoca kwemilenze emincane ekhaya

  • Ukulala ngomhlane wakho, umsebenzi "wesikelo" wenziwa ngokushintshana ngemilenze eqondile ephambanayo.
  • Njengokufudumala, kufanele wenze umsebenzi olandelayo: hlukanisa izinyawo zakho ububanzi behlombe, izandla ebhande lakho. Udinga ukukhuphuka kancane ezinzwaneni zakho bese wehlisa kancane kancane uze ufike onyaweni olugcwele.

Imilenze emincane enganele iyinkinga eyinkinga kumantombazane nabesifazane abaningi. Ngokuvamile, labo abanesimo esimise okwepheya bakhononda ngokungapheleli kwabo. Ngokuncipha kwesisindo esisebenzayo, isisu kuqala siyancipha, kodwa kuzodingeka uzame ukubeka imilenze yakho ngokuhlelekile.

  • Ngenkathi ulele ngohlangothi, udinga ukushwiba umlenze wakho oqondile uye phezulu naphansi.
  • Isikhathi sokuphumula siwusizo emisebenzini yangaphandle noma ukuhamba ngezinyawo.

Ukuzivocavoca kwemilenze emincane ekhaya:

Yini enye okufanele yenziwe ukuze ulahlekelwe isisindo emilenzeni?

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Qaphela! Isethi yokuzivocavoca kufanele ithathe imizuzu engama-40-45. Uma ungakwazi ukuqeda zonke izivivinyo ngendlela eyodwa, ungathatha ikhefu lemizuzu engu-5-7.
Amathiphu okusiza ukwenza ukujima kwakho kusebenze kakhulu:

  • Ukudonsa imilenze yakho ngakuwe ngenkathi ulele ngomhlane kuyindlela enhle yokuyithola ngokushesha isesimweni esiphelele.

Ochwepheshe bayaqiniseka ukuthi ungakwazi ukulahlekelwa isisindo emilenzeni ngosizo lwe-gymnastics ekhethekile. Ukudla ukudla kuzokusiza ulahlekelwe isisindo, kodwa ngeke kukwenze ubukeke kangcono.

  • Udinga ukuguqa futhi uphumule izandla zakho phansi. Ukugcina umhlane wakho uqondile, shwiba uye phambili naphambili.
  • Ukuzivocavoca okuhle kakhulu okujwayelekile kuwo wonke umuntu njengoba isikole singama-squats. Ngesikhathi sokubulawa kwayo, izingalo kufanele zelulwe phambi kwakho. Izithende akufanele zisuke phansi.

Ngokuvamile, yile ndawo eyinkinga kakhulu: ngesikhathi sokunyakaza okuvamile, imisipha yendawo ayisebenzi, ngakho-ke ama-deposit fat kanye ne-cellulite avela lapha maduzane. Ukuze ukhiphe ngokushesha umthamo oweqile kule ndawo, kunconywa ukwenza umsebenzi "wesikelo" endaweni ethambekele futhi ujikise imilenze yakho ngenkathi umile. Ukwelula kunikeza imiphumela emihle. Kunconywa ukuthi welule imisipha yemilenze okungenani izikhathi ezi-3 ngesonto, unikeze imizuzu engama-30-40 esifundweni ngokufudumeza okuphoqelekile kokuqala. Okunye okungeziwe kuzoba ama-aerobic isinyathelo esijwayelekile ngisho nezitebhisi. Ngakho-ke, uma uhlala esakhiweni sokuhlala (ngisho nasezingeni eliphezulu), ungakwazi ukulahla ikheshi ukuze uhambe uye phezulu: imilenze yakho izobonga.

Isethi yokuzivocavoca kwemilenze yokuncipha

Ezinye Izindlela

***https:
//i0.wp.com/mybook.ru/author/met-ficdzherald/beg-po-pravilu-8020-trenirujtes-medlennee-chtoby-s/ ukudla okungenamsoco. Amaswidi athengiwe kanye ne-soda, ukudla okusheshayo, inyama enamafutha athosiwe kufanele anyamalale ekudleni. Yini okufanele ibe kumenyu?

    • Izandla ebhandeni, izinyawo zihlukene ngobubanzi behlombe. Qala ama-squats avamile ngokwelula izingalo zakho phambili. Cindezela izithende zakho phansi futhi uqiniseke ukuthi aziphumi ngesikhathi sokuzivocavoca.
    • I-fiber eningi. Itholakala emifino nasezithelo. Kunconywa ukuthi zidliwe ziluhlaza. Ukushisa, ukupheka kuvunyelwe.
    • Amaprotheni amaningi. Kuyinto eyinhloko yokwakha yezicubu zemisipha. I-Herbalife Nutrition's Formula 1 Protein Shake ingaba umthombo owengeziwe wamaprotheni. Ilungele labo abaqapha isisindo somzimba noma abadla ukudla. Umkhiqizo wekhalori ephansi uzohlinzeka ngomzwelo ohlala isikhathi eside wokusutha, futhi okuqukethwe kwamaprotheni aphezulu kuzokusiza ukufeza imiphumela esheshayo lapho usebenza imisipha.

Izivivinyo zamathanga nezinqe

Njengomthetho, le ndawo akuyona indawo yenkinga. Kodwa-ke, kuye kukhona uhla lokuzivocavoca oluvumela ukuthi uzuze ukukhululeka okuphelele:
Indlela yokulahlekelwa isisindo ngokushesha emilenzeni? Yeqa intambo. Lesi simulator sithandwa kakhulu phakathi kwe-ballerinas: isiza ukukhipha yonke imisipha yemilenze futhi ikhiphe amavolumu ngokweqile. Ukuze uthole umphumela oshiwo, udinga ukugxuma okungenani imizuzu eyi-15, ushintshanisa izivivinyo ezimbalwa ezilula:

    • Swayipha imilenze yakho usuke endaweni elele ohlangothini lwakho (izikhathi ezingu-20-30 emlenzeni ngamunye, amasethi angu-3-4).

Ukugijima kuhle empilweni: kusiza ukuqinisa umzimba, ukwandisa ukukhuthazela. Yini okufanele uyenze ukuze ulahlekelwe isisindo imilenze?

Ukugijima nokuhamba

    • Lala ngomhlane, ubambe ithole lakho ngesandla esisodwa, bese ubamba idolo lakho ngesinye ukuze lingagobi. Donsela umlenze wakho kuwe kancane.
    • Guqa ngamadolo, phumuza izandla zakho phansi (kunconywa ukuthi wenze emgqeni okhethekile). Swayiphela imilenze yakho emuva, izikhathi ezingu-10-15 ngayinye.

Ukuba khona kwama-fat deposits emilenzeni kuvame ukuba yinkinga yangempela: lapho ulahlekelwa isisindo, isifuba nesisu "sishiya" kuqala, kodwa ukususa amavolumu ngokweqile endaweni yethanga akulula. Yingakho umbuzo wendlela yokulahlekelwa isisindo emilenzeni ukhathaza abesifazane abaningi. Ungaqala le nqubo ngokuhlanganisa ukuvivinya umzimba njalo nokudla okufanele.

Sekukonke, lokhu kuqeqeshwa kufanele kuthathe cishe isigamu sehora. Ufuna indlela yokunciphisa umzimba ekhaya? Yilokhu impela!

    • Amanzi ahlanzekile engeziwe. Qiniseka ukuthi ulandela ibhalansi yamanzi nosawoti. Kunconywa ukuphuza okungenani amalitha angu-1.5 oketshezi oluhlanzekile ngosuku.
    • Khetha ijubane elilungile. Kunconywa ukuthi ugijime kancane, ngesigqi esikhululekile, ngaphandle kokulayisha ngokweqile uhlelo lokuphefumula nenhliziyo. Kuyafaneleka ukuqala kancane: imizuzu eyi-10 ngosuku yanele. Khona-ke lesi sikhathi singandiswa kancane kancane.
    • Imodi yokulinganisa.
    • Gcoba imilenze yakho ibe banzi kunobubanzi behlombe, ukhombe izinzwane zakho ngaphandle. Yenza ama-squats ajulile kancane, uqiniseke ukuthi i-pelvis ihlala emgqeni.
      • Ukugxuma ngemilenze emibili ngokuhlala ngonyawo olugcwele.
        • Esimeni esivamile, donsa imilenze yakho esifubeni sakho bese uyiqondisa kancane kancane, uzama ukuyibamba ngaphezu kwephansi imizuzwana embalwa.

Lena imithetho emithathu eyisisekelo ezolahlekelwa ngokuphumelelayo isisindo emilenzeni ngesikhathi esifushane. Imikhiqizo ye-Herbalife Nutrition izosiza ukusheshisa futhi ihlanganise umphumela. Isibonelo, "i-Thermo Complete" * inomphumela we-tonic futhi ivuselela umzimba. I-caffeine ekubunjweni kwezithako zokudla izokwandisa ithoni yomzimba, okuzoba usizo olungangabazeki ngesikhathi sokuzivocavoca okuvamile. I-Green tea extract izokusiza ngokushesha nangempumelelo ukuqeda isisindo esiningi.

Ukudla Okufanelekile

Lokhu kuyathakazelisa: ngokusho kocwaningo olwenziwe e-USA, ama-catechin etiye aluhlaza anomphumela oqinisayo ezindongeni zemithambo yegazi **.

Indlela yokulahlekelwa isisindo ngokushesha nangempumelelo emilenzeni

        • Lala ngomhlane wakho, beka izandla zakho ngaphansi kwekhanda lakho, uphakamise i-pelvis yakho futhi wenze umsebenzi "webhayisikili". Indlela eyodwa - okungenani imizuzu engu-1.5.

Ukuzivocavoca kwethole

        • Yenqaba ukudla okunamafutha okungenampilo.
        • Ama-squats odongeni. Ukuze wenze lokhu, yima ufulathele eduze nodonga bese wehlisela phansi ukuze imilenze yakho ibe kwesokudla. Ngokusebenza kahle kokuzivocavoca, kutholakala i-pose lapho ubonakala sengathi uhlezi esihlalweni. Kulesi sikhundla, udinga ukulungisa imizuzu engu-1-2 (okokuqala). Esikhathini esizayo, isikhathi siyanda. Lokhu kuvivinya umzimba akusizi nje ukuqinisa imisipha yamathanga nezinqe, kodwa futhi kukhulula ama-clamps emuva futhi kunciphise ngisho namazinga okucindezeleka.

Iqoqo lokuzivocavoca lizosiza ukwenza imilenze yakho ibe mncane kakhulu futhi izinqe zakho ziqiniswe, okuhlanganisa izivivinyo ezimbalwa ezilula:
Ukuze ususe umthamo oweqile emathangeni noma amathole, udinga ukulandela imithetho embalwa elula:
Ukuze uthole umphumela ocacile, Kunconywa ukwenza izivivinyo ezinjalo okungenani izikhathi ezi-3 ngesonto.

        • Gwema ukwehla kwengcindezi. Lokhu kusho ukuthi udinga ukuqala futhi uqedele kahle: qala yehlisa ijubane, bese uqhubekela esinyathelweni.

Sisusa ivolumu ngokweqile phakathi kwemilenze

Lokhu kuyathakazelisa: ocwaningweni lweLabhorethri Kazwelonke. ULawrence eBerkeley ngo-2012 uthi ukugijima kuphumelela izikhathi ezingu-9.5 kunezinye izivivinyo zokunciphisa isisindo ***.
*BAA. AKUSIWO UMUTHI.
Ukukhethwa kokuzivocavoca kuncike eminyakeni yobudala, isisindo, ubulili kanye nesimo somzimba jikelele. Kwabanye abantu, ukugijima kuvinjelwe (isibonelo, ngezifo zesistimu ye-musculoskeletal), abanye abakubekezeleli ukuvivinya umzimba kwe-aerobic noma i-anaerobic. Uma une-contraindication kwezemidlalo, kufanele ucabangele lokhu, ngaphandle kwalokho ukuqeqeshwa kuzolimaza kakhulu kunokuhle. Ukuze imilenze ilahlekelwe isisindo ngokushesha nangempumelelo, kunconywa ukuzivocavoca ngaphansi kokuqondisa komxhumanisi onolwazi ozokhetha umthwalo ofanele. Uma singekho isikhathi noma ithuba lokuvakashela i-gym, ungathukutheli, ngoba ungenza ukuqeqeshwa ngisho nasekhaya, ngaphandle kokusebenzisa ama-simulators akhethekile nemishini.

      • Phumula ngokuphakamisa izinzwane.
      • Beka izinyawo zakho ngobubanzi behlombe ngokuhlukana. Yenza ama-tilts, uzama ukufinyelela ezinyaweni zakho ngezandla zakho. Yenza umsebenzi kancane kancane, ngaphandle kwe-jerks ngokuzumayo, ngaphandle kwalokho kukhona ingozi yokulimala.

Isiphetho

  • Ukusetshenziswa kwama-creams. Imikhiqizo ye-anti-cellulite ayisizi nje kuphela ukuqeda ukungahambi kahle kwesikhumba, kodwa futhi inciphisa ivolumu ezindaweni ezinenkinga. Kunconywa ukuthi uthintane nochwepheshe ngaphambi kokusebenzisa imikhiqizo enjalo.

gxuma intambo

  • Ukusetshenziswa kwama-scrubs. Basiza ukuqeda i-stratum corneum engenhla yesikhumba, ukwandisa ukugeleza kwegazi kuma-capillaries.

Ukwengeza, ungenza ama-squats - ama-classic futhi ngokugcizelela ngemuva kwesihlalo. Kunconywa ukuzivocavoca ekuseni ngaphambi kokudla noma kusihlwa ngaphambi kokulala.
Futhi ungakhohlwa ukuthi umphumela ophelele utholakala ngokuqeqeshwa kanzima nokudla okunempilo. Ungakwazi ukufeza umphumela ophawulekayo uma ujwayele ukugijima nokuzivocavoca, futhi ufake ukudla okunempilo kumenyu futhi uyeke ukudla okusheshayo.
Ezinye izindlela eziningi zingasetshenziswa ukuthuthukisa umphumela wokuzivocavoca nokudla.

    • Gijimani okungenani izikhathi ezi-3 ngeviki. Qala ukuzivocavoca ngokuzifudumeza.
    • "Ibhayisikili" imizuzu engu-5-8 ngosuku.
      1. Imilenze ububanzi behlombe ngokuhlukana. Thatha umoya, uphakamise kancane ezinzwaneni zakho bese uhlala kule ndawo imizuzwana engu-5-10. Zehlise njengoba ukhipha umoya.
        • Yenza isikhathi esanele sokuzivivinya njalo.

Enye indlela yokukhipha umthamo oweqile ezinqulwini nasematholeni.
Ukuze ususe umthamo oweqile endaweni ye-hip, sebenzisa izivivinyo ezilandelayo:

        • Okunye ukugxuma ngemilenze ehlukene.
          • I-Anti-cellulite ne-lymphatic drainage massage. Indlela enhle yokujwayeza ukugeleza kwe-lymph emilenzeni, ukubuyisela ithoni yesikhumba nokunwebeka.

**https://i0.wp.com/www.researchgate.net/publication/23159750_Green_Tea_Catechins_and_Cardiovascular_Health_An_Update

Ukukhetha umthwalo ofanele

  • Amaphaphu ngokuhlukahluka okuhlukene (emaceleni, ukuwela, ngokugxuma noma izisindo).

Izingubo zokugqoka ezihoxiswayo kanye nezimo zizosiza ukudala ukubukeka kwemilenze emincane. Bazoqinisa okwesikhashana indawo yethanga futhi benze umphumela we-anti-varicose.

  • inyama yenkukhu;
  • i-confectionery namaswidi;

Ukudla Okufanelekile

Iningi lama-deposit li-subcutaneous, futhi ekulweni nawo, ukulahlekelwa kwesisindo esisebenzayo semilenze kufinyelelwa.
Lokhu kudla kuthinta i-hormone ghrelin futhi kunikeza umzimba umuzwa wokusutha. Lokhu kukuvumela ukuba ugweme ukudla ngokweqile nokudla okulula okungenampilo.

  • ungadli amahora ama-3 ngaphambi kokulala;

Izinhlobo zamafutha omzimba

  • ukuzijwayeza ukugoqa;

Ungqimba lwamafutha e-Intramuscular lugxile ngaphakathi kwesisindo somzimba;

  • Iphakama ngezinzwane ukuze ifudumale imisipha yemilenze. Zenziwa zimile noma zihlezi.

Indlela yokulahlekelwa isisindo emilenzeni? Lo mbuzo uvame ukubuzwa ngabesifazane, ikakhulukazi ngemva kwamadili nokusetshenziswa isikhathi eside kwe-confectionery. Umsebenzi wokuqeda isisindo esiningi uxazululwa ngokwenza izenzo ezithile.

  • Ukuxuba nokuzalanisa, kanye nokwandiswa komlenze kudivayisi ekhethekile yokuqeqesha.

Izinhlobo ezilandelayo zamafutha zitholakala emilenzeni:

Ukujima ejimini

  • ukwenza massage ezinyaweni;

Ukuze ulahlekelwe isisindo, ukusebenzisa kwansuku zonke kuyasiza, kufaka phakathi izivivinyo ezilandelayo:

Imfundo engokomzimba ekhaya

Ukusebenzisa indlela ehlanganisiwe yokuxazulula inkinga yokulahlekelwa isisindo emathangeni, umphumela oyifunayo ungabonakala ngemva kwesonto. Amathuluzi ayinhloko okwehlisa isisindo ukudla kanye nemidlalo.
Ukuphelelwa amanzi emzimbeni kwezicubu kwenza ikhasi eliwolintshi elibonakalayo. Kulokhu, uhlelo lokuphuza luyalungiswa. Ochwepheshe batusa ukuphuza okungenani amalitha ayi-1.5 ngosuku. amanzi angenayo i-carbonated, okungcono ngemithamo emincane, 20-30 ml izikhathi eziningana ngehora eli-1.

  • Ukugijima izikhathi eziningana ngesonto.

Uma umuntu ehola indlela yokuphila ehlala phansi, khona-ke imisipha yemilenze iba buthaka, ilahlekelwa ubuhle nokuma kwayo. Ukuze ungatholi isisindo esiningi emilenzeni, udinga ukuvuka kaningi, ushintshe ukuma kwakho noma wenze izivivinyo zesikhashana - ama-squats, amaphaphu noma ukuguquka. Uma kungenzeka, sebenzisa itafula elinobude obulungisekayo.
Izicubu ze-adipose ezingaphansi kwesikhumba zivame ukutholakala emathangeni ngaphansi kwesikhumba;

  • Hambisa imilenze yakho. Bancamela okuhlukile kokunyakaza okuvundlile endaweni ephansi. Babiza ama-ruble angama-30. unyawo lonke.

Izindlela ezengeziwe

Ukulahlekelwa kwesisindo okuphumelelayo kakhulu kwemilenze kubonakala ngemva kokuzivocavoca ejimini ngaphansi kokuqondiswa komqeqeshi. Bakhetha lezi zinketho:

  • Ukuthunjwa kwemilenze engezansi ku-crossover. Imisipha ye-inguinal zone, indawo yesifazane kanye nemisipha emikhulu ye-gluteal iyasetshenzwa.

Ochwepheshe bezokudla bayeluleka ukuhlukanisa imenyu ngemikhiqizo enjalo yokudla:

  • gwema ukucindezeleka okuvimbela ukushiswa kwamafutha;

Bakha imenyu elinganiselayo yomuntu ngamunye ehlangabezana nezici zomzimba kanye nesimo sempilo. Lokhu kudla okulandelayo akufakiwe ekudleni:

  • Ama-squats. Lapho uzenza, kubalulekile ukuthi ungagxili ngokuphelele, kodwa uhlale esihlalweni, njengokungathi. Okujwayelekile - kusuka kuma-ruble angama-50 kuye kwangama-75. ngosuku.
  • Ukugxuma ngentambo. Ngomphumela, gxuma imizuzu engu-3-5. nsuku zonke.
  • izinhlobonhlobo zezithelo nemifino;

Indlela yokulahlekelwa isisindo ngokushesha emilenzeni ngokushintsha imikhuba yokudla? Kuyadingeka ukugxila ekulweni ne-cellulite nokususwa kwe-fat layer ezinqeni, emathangeni nasemikhawulweni ephansi. Izazi zokudla zincoma kulokhu ukuthi zikhethe ukudla kwamaprotheni. Lolu khetho luzosuthisa umzimba, lusize ukwakha imisipha futhi lunxephezele ukusetshenziswa kwamaprotheni emisipha ngesikhathi sokuqeqeshwa.

  • ungakweqi ukudla kwasekuseni
  • i-soda emnandi;

Ukuze unikeze imilenze emincane, kunconywa ukuba unamathele ezimisweni ezilandelayo:
Ukudla kwamaprotheni kwanda ku-35-40%. Kodwa akufanele udle ukudla okuqukethe okungenani ama-carbohydrates. Lokhu kungaphazamisa i-metabolism futhi kudale ukuntuleka kokudla okunomsoco ohlelweni lwezinzwa nobuchopho.

  • ukudla okunosawoti omningi.

Kufanele kukhunjulwe ukuthi ukulahlekelwa kwesisindo sendawo cishe akunakwenzeka. Kunconywa ukuhlanganisa zonke izinketho ezihlongozwayo futhi umphumela ngeke uhlale ulindile. Lapho kuvela imiphumela yokuqala, ayiyeki, kodwa iqhubeka nokulandela ukudla nokuzivocavoca. Imilenze emihle ezacile iwumphumela wezenzo ezibuhlungu neziqhubekayo.
Cishe wonke umuntu unamafutha. Isatshalaliswa ngokulinganayo kuwo wonke umzimba, noma iqongelela ezindaweni ezithile, okubangelwa isizinda samahomoni kanye nofuzo.
Ingabe imilenze yami izoncipha ngokuzivocavoca njalo? Ukuzivocavoca okukhethwe kahle kuzosiza ukunciphisa ivolumu endaweni yezinqe, amathanga namathole. Kuhle ukuhamba. Lo msebenzi olula usiza ukugcina imisipha yemilenze kanye nendawo yesifazane isesimweni esihle. Indlela ephumelelayo evuselela imisipha yezitho ezingenhla ukubhukuda. Enqubweni yezivivinyo ze-aerobic ezibalwe ngenhla, amandla anikezwa umzimba kusuka kumoya-mpilo, i-glucose i-oxidized futhi amafutha alahleka ngokuphawulekayo, nesimo sengqondo siyathuthuka.

  • amafutha yemifino (i-walnut noma i-olive).

I-intermuscular layer itholakala phakathi kwezintambo ezincane zemisipha.

  • yenza ishawa ehlukile, ikakhulukazi endaweni yamaphethelo aphansi;
  • okusanhlamvu okuphelele (i-oatmeal, irayisi elimnyama);
  • Cindezela ibhentshi. Kunezinhlobo eziningana zezilingisi, ezinama-engeli ahlukene wokuthambekela lapho isisindo sihamba khona. Bonke bathwala cishe umthwalo ofanayo. Ukwenza umsebenzi, ingemuva licindezelwe ngokuqinile ngokumelene nomhlane. Bapompa izindawo ezihlukahlukene zemisipha, okubangelwa indawo yezinyawo endaweni yesikhulumi.
  • amafutha ezilwane;
  • badle ukudla okubabayo, basebenze ukujikeleza kwegazi futhi basuse uketshezi okweqile;
  • yidla kaningi, kodwa ngezingxenye ezincane;
  • Squat emshinini wakwaSmith. Imisipha yezinqe kanye ne-quadriceps ithola umthwalo omkhulu.
  • ngemva kokuhlala ekhompyutheni isikhathi eside, nweba (ngemvamisa yemizuzu engama-30)

Ukuzivocavoca kwesihlanu: swings ukwandisa ithoni yemisipha

Inombolo yokuphindaphinda incike ezingeni lokuqina ngokomzimba nempilo, kufanele uqale izikhathi ezingu-15 kumasethi angu-2-3 ngekhefu lemizuzu engu-3-5. Ukushisekela ngokweqile ekuqaleni akusizi ngalutho, lokhu kuzoholela ebuhlungu bemisipha ngemva kokuqeqeshwa futhi, ngokufanele, ukungakwazi ukuqhubeka namakilasi ngosuku olulandelayo.

Ukuzivocavoca kwesithathu: amaphaphu emilenze eqinisiwe nezinqe

Mayelana nokuzivocavoca okusebenzayo okukhuthaza ukwehla kwesisindo semilenze, izici zabo kanye nokujwayelekile - ekubuyekezweni kwe-MedAboutMe!
Akekho ongabaza ukuthi uphawu lobuhle besibalo luyimilenze emincane nethoniwe. Futhi ngeke kube nzima ukuzenza kanjalo, ngoba akudingekile neze ukuphendukela ezinyathelweni eziqinile futhi uphendukele ezinsizeni zabaqeqeshi abaqinisekisiwe, ukhokhele isamba esihle somzimba onomusa. Kwanele ukuqeda ubuvila bakho, ukuzuza ukuzimisela, ukugcina ukubekezela nokubekezela, ukuthatha izivivinyo ezilula njengesisekelo, okuhambisana nokudla okulinganiselayo, kuzonikeza imiphumela emangalisayo ngesikhathi esifushane.
Ingxenye engaphakathi yethanga izosiza ukwenza umsebenzi wokuvivinya umzimba nge-fitball endaweni yokulala ohlangothini. Kulokhu, i-fitball iboshwe ngezinyawo, emva kwalokho iphakamisa imilenze, izama ukungayishiyi i-projectile. Ngomzimba we-rectus femoris, ukuzivocavoca okulandelayo kuyasebenza: udinga ukuhlala ku-fitball, uphakamise umlenze owodwa, uqondise idolo lakho futhi ubambe isisindo imizuzwana embalwa. Zombili izivivinyo zenziwa ngamasethi angu-2-3 izikhathi ezingu-20 emlenzeni ngamunye.
Umgomo wokushwibeka endaweni ethambekele uhlukile. Kudingekile ukuba ulale kumata emaceleni, uncike isandla esisodwa phansi. Ama-swings akhiwe phezulu ngangokunokwenzeka, ezama ukugcina umlenze emoyeni imizuzwana embalwa. Ukushintshashintsha okubukhali, ukuvivinya umzimba akusho, empeleni, isivinini sokwenza noma. Inani lokuphindaphinda liyahlukahluka phakathi kwezikhathi ezingama-20-40 kumasethi angama-2-3.
Ama-squats angenye yezindlela eziphumelela kakhulu eziklanyelwe ukuqeda ukufakwa kwamafutha amaningi emilenzeni futhi kwandise ithoni yemisipha yamathole, amathanga nezinqe. Ngaphezu kwalokho, zisiza ukuqinisa imisipha yesisu nangemuva, ukuze kusukela esimweni esibi nesingaqondakali, umzimba uthatha ukubukeka okukhanyisiwe, okuyengayo nokuncane phambi kwamehlo ethu.

<br>Izici ezibalulekile!

Ukuzivocavoca kokuqala: ama-squats ezempilo nezinqulu ezipholile

Ukusebenza kahle kokuzivocavoca okubizwa ngokuthi isikelo kwaziwa ngisho nakumfana wesikole. Kuhloswe ngayo ukuqeda amafutha amaningi omzimba nokuqinisa imisipha yesisu namathanga (i-ilio-lumbar, i-tailor, ikamu, imisipha ende ye-adductor kanye ne-rectus). Ngokungafani nama-squats afanayo, isikelo silayisha umgogodla kancane kakhulu, ngoba umsebenzi wenziwa ulele emhlane wakho, ngakho-ke ingozi yokuba umnikazi wokulimala emuva ayinalutho. Nokho, kukhona ubuqili ekusetshenzisweni isikelo.
Njengoba wazi, ama-squats ayizivivinyo ze-aerobic, aqinisa imithambo yenhliziyo nezinhlelo zokuphefumula, athuthukise ukugeleza kwe-lymph nokugeleza kwegazi, athuthukise ukusebenza kwepheshana lesisu, avimbele ukuthuthukiswa kwezifo zesistimu ye-musculoskeletal, anciphise amazinga e-cholesterol egazini, futhi futhi. ukwandisa kakhulu umoya wamaphaphu.
Namuhla, i-fitball ingenye yemishini yezemidlalo ethandwa kakhulu eyenzelwe ukunikeza ubuhle nempilo. Ngayo, ungenza izinto eziningi ezikhohlisayo ezikuvumela ukuthi usebenze yonke imisipha yomzimba, kuhlanganise nemilenze. Ukuzivocavoca kwe-Fitball akunakho ukuphikisana, futhi kunconywa kubantu abaphethwe yi-varicose veins. Ngemilenze enwebekayo nethoniwe, ukuvivinya umzimba okubandakanya ama-squats kuyasebenza, kuyilapho i-fitball ibekwe phakathi komhlane (ngokuqondile, ingxenye yawo engezansi) nodonga. Ibhola licindezelwa ngesikhathi se-squats, lizama ukwehlisa ama-hips ukuze abe ngokufana okufanayo nendawo ephansi.
Kubantu abavilaphayo nabamatasa kakhulu, ukuguqulwa komlenze kuzoba yisisombululo esihle kakhulu, ngoba kungenziwa ngenkathi uhlezi kusofa noma esihlalweni esingemuva. Yiqiniso, amadolo agobile kufanele abekwe ezingeni eliphezulu lesihlalo. Imilenze iphakanyiswa phezulu ngangokunokwenzeka, izama ukubamba isisindo, bese ibuyela endaweni yayo yasekuqaleni. Ukuzivocavoca okunjalo "okuvilaphayo" kuphumelela ekusebenzeni ngaphandle kwethanga.
Amaphaphu emuva enziwe ngendlela efanayo. Yiqiniso, kulesi simo, imisipha ye-gluteal kanye nengemuva lethanga isetshenzwa ngezinga elikhulu.
Yiziphi izici zohlelo? Imilenze kufanele ibe ububanzi behlombe ngokuhlukana, kuyadingeka ukuzehlisele endaweni ehambisana nephansi, uzama ukugcina i-angle elingana nama-degree angu-90. Ukwehlisa kakhulu ngeke kulethe inzuzo enkulu: kokubili amandla azochithwa futhi amadolo azothola ukungakhululeki. Umhlane ngesikhathi se-squats kufanele ube flat ngokuphelele, futhi izithende kufanele zivumelane ngokuqinile ngokumelene nobuso obuphansi, akukhuthazwa ukuba uziphule. Nawe awukwazi ukuqhubekela phambili.
Njenganoma yikuphi okunye ukuzivocavoca, ama-squats adinga ukubulawa okuhlelekile nokungenaphutha, kuphela kuleli cala azozuzisa umzimba futhi abambe iqhaza elisebenzayo ekunciphiseni isisindo. Okokuqala, udinga ukunakekela ukufudumala kokuqala kwemisipha, ngaphandle kwalokho ukuzivocavoca kungabangela izinhlungu ezibukhali, ukuphuka kwemigqa nezinkinga ngamalunga, ngoba umthwalo omkhulu uwela phezu kwabo.
Ngaphambi kokuthi uqale ukuqeqeshwa, uma ungafuni ukuthola izinkinga ngokuhlanganyela, fudumala! Ungakhohlwa ukudla nokuphuza amanzi amaningi. Naka izivivinyo okuhloswe ngazo ukuqeqesha ukuguquguquka kwamalunga, lokhu nakho kubaluleke kakhulu. Isibonelo, ungazama ukubamba ipeni noma ipensela phansi ngezinzwane zakho, uphakamise futhi udwebe izinhlamvu emoyeni. Ukuzivocavoca okunjalo kuzonikeza imiphumela emihle kakhulu mayelana nokulahlekelwa isisindo nokuqinisa imisipha yamathanga namathole.
Kufanele ulale endaweni eyisicaba, ulungise izandla zakho ngaphansi kwezinqe noma uzibeke eduze nomzimba. Imilenze kufanele isuswe phansi, ukuphakama kuyahluka phakathi kuka-15-25 cm. Lokhu kubizwa ngokuthi indawo yokuqala. Okulandelayo, umlenze owodwa kufanele wehliswe phansi, ucishe uthinte indawo ephansi, owesibili (ngasikhathi sinye) uphakanyiswe, uzama ukugcina i-angle engama-degree angama-45 (ukwenza umsebenzi okokuqala, ama-35-40 degrees anele) . Ukuphonsa imilenze yakho phezulu kakhulu akukhuthazwa, ububanzi obuphakathi bulungile, ikakhulukazi kosaqalayo. Ungakwazi ukwenza umsebenzi ngendlela ehlukile: ukunciphisa futhi usakaze imilenze yakho ezinhlangothini ngokunweba uzwane kanye noshintsho kancane kancane ku-angle yokuthambekela.
I-Mahi ayisizi nje ukunciphisa ama-hips ngevolumu futhi iqinise imisipha, kodwa futhi isuse i-cellulite ezondwayo. Kodwa esimweni sokugcina, "izikhali" ezengeziwe zizodingeka ngendlela ye-anti-cellulite wraps, i-massage kanye ne-modeling cream. Ukuzivocavoca akudingi ama-simulator akhethekile, ngakho-ke kungenziwa ekhaya kumculo onesigqi. Njenganoma yimuphi omunye umsebenzi, ukuguqula kuhilela ukwanda kancane kancane kokuphindaphinda. Ukuxhamazela akusizi ngalutho lapha. Awukwazi ukuzihlukumeza ngenani lezindlela, ikakhulukazi ezinsukwini zokuqala, ngaphandle kwalokho ubuhlungu bemisipha ngeke buvumele ukuthi uqhubeke nokuzivocavoca ngemodi ejulile.
Amaphaphu (ikakhulukazi anesisindo esengeziwe) avinjelwa abantu abaphethwe yizifo zamadolo, izifo zomgogodla, imithambo ye-varicose, ukuphazamiseka kwemizwa, nomfutho wegazi ophakeme. Ukusebenza okungalungile kwamaphaphu, isibonelo, ukuletha idolo ngaphesheya komugqa wezinzwane, kusongela ukulimaza amalunga amadolo, ngakho-ke, ngesikhathi sokuzivocavoca, kubalulekile ukuqapha konke ukunyakaza.
Amaphaphu ngokuvamile abalwa ekuqeqesheni amandla. Futhi lokhu akumangazi, ngoba lo msebenzi unikezwe izinzuzo eziningi. Akugcini nje ukuqinisa imisipha yemilenze, kodwa futhi yakha impumuzo enhle ngendlela emangalisayo, futhi lokhu kusebenza kokubili kwabesifazane nabesilisa. Into esemqoka ukuthi ungayidluli! Amaphaphu wona anezinhlobo eziningana. Ngakho-ke, amaphaphu aya phambili aqinisa futhi alolonge ingaphambili lethanga, futhi aphakamise ukuma kancane kancane kunamahlombe, ukubekwa kwezandla okhalweni ngisho nokuma. Amaphaphu enziwa phambili, isinyathelo kufanele sibe banzi, kodwa ukuze umugqa wamadolo ungaweli umugqa wezinzwane. Amaphaphu aya phambili aphindaphindiwe izikhathi ezingu-15-20 kumasethi angu-2-3.
Yenza izivivinyo njalo - okungenani izikhathi ezi-3 ngesonto, zengeze ngokugijima, ukubhukuda nokuhamba emoyeni omusha. Qinisekisa ukuthi uhamba ngezitebhisi, ugibele ibhayisikili, ugxume intambo, zama isandla sakho ku-tennis kanye ne-badminton - le midlalo iphinde isize ukunciphisa isisindo nokuqinisa imisipha yemilenze. Lapho uqeqesha, ungagcini ngokushintshashintsha okujwayelekile kanye nama-squats, thatha izivivinyo eziqine kakhulu njengesisekelo, isibonelo, amaphaphu afanayo nama-dumbbells.

Ukuphawula kochwepheshe

U-Tigran Stepanyan, umsubathi, umqeqeshi wokuqina, dan yesi-5 ku-Shotokan karate, umpetha wamazwe ngamazwe wezemidlalo, iphini likampetha womhlaba, uMongameli weShotokan Federation e-Armenia

Ngesikhathi sokuzivocavoca, awukwazi ukugoba imilenze yakho, kufanele iqondiswe phezulu. Kubalulekile futhi ukuqapha umkhawulo wejubane, ijubane elisheshayo akuyona umngane omkhulu "wesikelo". Ukuzivocavoca kwenziwa iminithi elingu-1 kumasethi angu-2-3, ngokuhamba kwesikhathi, inani lamasethi lingandiswa.
UMahi akanqatshelwe ukwenza kokubili elele futhi emi ngodonga. Indlela yesibili isekelwe ekuhoxisweni okubukhali nokufushane komlenze emuva, ubambe ukusekela ngezandla nokudonsa uzwane kuwe ngangokunokwenzeka. Ukuzivocavoca kuphindwe izikhathi ezingama-80 (ama-40 emlenzeni ngamunye), ekuzilolongeni kokuqala kufanele uzikhawulele ekujikeni okungu-40 (20 emlenzeni ngamunye).
Kamuva ekulayisheni, ungasebenzisa ama-dumbbells, ibhola noma i-kettlebell yesisindo esincane. Ama-Jerks ngesikhathi se-squats awathandeki kakhulu, ukuvivinya umzimba kufanele kwenziwe ngendlela ebushelelezi, kugxilwe emsebenzini wemisipha. Ngendlela, badinga "ukulalelwa". Ingabe kukhona umuzwa wobuhlungu obudlulele? Ngakho-ke, sekuyisikhathi sokuvakashela udokotela futhi uhlehlise ukuqeqeshwa okwesikhashana.

Ukuzivocavoca okubili: isikelo sobuhle bokhalo nezinqulu ezinwebekayo

Amaphaphu asemaceleni awasebenzi kangako ekunciphiseni isisindo. Zibandakanya izinyathelo ezibanzi eziya ohlangothini nokutadisha ngokucophelela amathanga angemuva nangaphambili. Amaphaphu angenziwa kokubili ngesisindo sakho kanye nokunye okwengeziwe ngendlela yama-dumbbell noma i-barbell.
Ukusebenza kokunciphisa umlenze kufanele kusekelwe emandleni kanye nokuzivocavoca kwe-aerobic, ndawonye kunikeza umphumela omuhle kakhulu, okungukuthi, kuqinisa futhi kuthuthukise imisipha, kuvuselele umzimba futhi kusheshise inqubo yokushiswa kwamafutha. Kodwa ngombandela owodwa kuphela! Okuhlelekile nokudla okufanele! Ukudla amaqebelengwane kusihlwa, futhi ngezikhathi ezithile uphendukela emithwalweni enzima, ngeke kusebenze ukubeka imilenze yakho ngokuhlelekile kunoma yisiphi isimo.

Ukuzivocavoca Kwesine: Ukuxhaphaza I-Fitball Yemilenze Enomusa

Ukuphelelwa amanzi emzimbeni kwezicubu kwenza ikhasi eliwolintshi elibonakalayo. Kulokhu, uhlelo lokuphuza luyalungiswa. Ochwepheshe batusa ukuphuza okungenani amalitha ayi-1.5 ngosuku. amanzi angenayo i-carbonated, okungcono ngemithamo emincane, 20-30 ml izikhathi eziningana ngehora eli-1.

Ukube bekungewona lo “mbono womphakathi”, ubungeke ucabange nhlobo ukuthi kukhona okungalungile ngawe... Uma singekho isifiso sangaphakathi soshintsho, yonke imizamo izoba yize. Ngakho-ke, isinyathelo sokuqala: thembeka kuwe, futhi wamukele isifiso sakho esiqotho. Ukuze wenze lokhu, zama ukucabanga izithombe ezimbili esimweni sokuphumula nokuphumula: shiya konke njengoba kunjalo futhi ungenzi mzamo, noma ulwe, ungayeki, futhi ulahlekelwe isisindo. Isiphi isithombe ozizwa ukhululeke kakhudlwana kuso? Lokho bese ukhetha!

Ukulahlekelwa kwesisindo okuphumelelayo kakhulu kwemilenze kubonakala ngemva kokuzivocavoca ejimini ngaphansi kokuqondiswa komqeqeshi. Bakhetha lezi zinketho:

Abantu abaningi banesithakazelo ukuthi kukhona yini ukusebenzisa kwansuku zonke ukunciphisa umzimba? Yebo, futhi izinzuzo zabo zisobala - imithwalo eyengeziwe nama-calories ahamba ngokushesha. Kodwa ukusebenza kahle kwale ndlela nakho kungenxa yesu lokudla okunomsoco. Uma wenza ukuqina nsuku zonke, ngenkathi ubheka ukudla okunekhalori ephansi, khona-ke i-metabolism iyancipha, futhi umuzwa wendlala uyanda. Ngaphezu kwalokho, akufiseleki ukuqhuba ukuqeqeshwa okunzima nge-barbell. Kulokhu, isimo sokusebenza ngokweqile sivela, futhi umzimba udinga izinsuku ezingu-2-3 ukuze ululame.

  • ama-push-ups ahlanganisa inkimbinkimbi enkulu yemisipha emsebenzini futhi usize ukulahlekelwa isisindo ezingalweni;
  • ukuzijwayeza ukugoqa;

Uhlelo lokunciphisa umzimba. Izinyathelo ezinhlanu ezingokwengqondo ukuya kumuntu omncane

  • ukuze ungalimazi amalunga, gqoka ama-sneakers emilenzeni;
  • izinyathelo ebhentshini zikhipha imisipha yomlenze nendawo yethanga;

Bakha imenyu elinganiselayo yomuntu ngamunye ehlangabezana nezici zomzimba kanye nesimo sempilo. Lokhu kudla okulandelayo akufakiwe ekudleni:

  • badle ukudla okubabayo, basebenze ukujikeleza kwegazi futhi basuse uketshezi okweqile;

Imithetho yokwenza imisebenzi yansuku zonke yomzimba:

Lungiselela isaladi yemifino elula ne-soy sauce kanye nenhlanzi ebilisiwe namuhla. Hlela usuku lwakho ukuze kungabikho isikhathi sokuhlala, ubukele i-TV futhi uhlafune. Futhi ungazivimbeli ukudla ikhekhe lakho olithandayo! Ufuna ukudla! Futhi ungaze uzizwe unecala ngakho. Isithelo esenqatshelwe sihlala simnandi, ngakho-ke zivumele ngokwakho yonke into, kodwa yenza njengoba indlela yakho yokuphila entsha nejabulisayo ikutshela, kanye nesibalo esincipha nsuku zonke.

  • ukwenza imithwalo yezemidlalo, qapha ukuphefumula okufanele. Akuvunyelwe ukumvalela ngesikhathi sokunyakaza okukhulu;

Ngokuqinisekile sifuna ukuzijabulisa. Futhi ingqondo yethu ayilutho ngaphandle kwesifiso sokuzijabulisa nokuzivikela ezinkingeni. Ungenza noma yini, nganoma ikuphi ukuqina, ubale amakhalori, futhi uzikhathaze ngomsebenzi womzimba. Kodwa uma ingakuniki injabulo, khona-ke ngokushesha noma kamuva uzolahlekelwa. Ngakho-ke, isinyathelo sesithathu: sihlakulela injabulo kusukela ekunciphiseni isisindo. Kokubili izimo zengqondo kanye nezindlela ezaziwayo zokuhlela i-subconscious zizosiza lapha.

Kodwa ngemva kokuphela kwesikhathi esinqunyiwe sokudla okunomsoco, umzimba uqala ukugcwalisa ngenkuthalo amakhilogremu alahlekile, ngoba ingqondo enganakile imtshela ngosongo kanye nesiteleka sendlala esizayo. Yile ndlela izitolo zamafutha ezakhiwe ngayo. Isinyathelo sesibili: hlela kabusha ingqondo yakho enganakile ukuthi ukushintsha indlela yakho yokuphila nesitayela sokudla akulona usongo, kodwa, ngokuphambene nalokho, kukhona okuhle okukwenza uzizwe ungcono futhi ukhululekile. Kwenziwa kanjani? Noma yimaphi amasu atholakalayo okuzilutha ngokwakho kanye nokuzilutha ngokwakho. Bona ngeso lengqondo indlela yakho yokuphila entsha, thola imizwa ejabulisayo evela kumzimba wakho omncane, zindla futhi uphindaphinde njalo lapho ujabulela lesi simo esisha. Futhi manje kumnandi...

  • ungqimba lwe-intermuscular lutholakala phakathi kwemicu emincane yemisipha.

Uma umuntu ehola indlela yokuphila ehlala phansi, khona-ke imisipha yemilenze iba buthaka, ilahlekelwa ubuhle nokuma kwayo. Ukuze ungatholi isisindo esiningi emilenzeni, udinga ukuvuka kaningi, ushintshe ukuma kwakho noma wenze izivivinyo zesikhashana - ama-squats, amaphaphu noma ukuguquka. Uma kungenzeka, sebenzisa itafula elinobude obulungisekayo.

  • Ukuthunjwa kwemilenze engezansi ku-crossover. Imisipha ye-inguinal zone, indawo yesifazane kanye nemisipha emikhulu ye-gluteal iyasetshenzwa.
  • Amaphaphu ngokuhlukahluka okuhlukene (emaceleni, ukuwela, ngokugxuma noma izisindo).

Into enkulu esivimba ukuthi singanciphisi ukwesaba. Futhi lokho kwesaba kuwukulamba. Yile ndlela into ephilayo ehlelwa ngayo, ukuthi impilo evamile idinga ukudla. Ngokushesha nje lapho kukhona usongo lokulamba kwamangqamuzana nezicubu, umuzwa wemvelo wokuzivikela uyavuleka. I-subconscious yethu iqala ukulwa nendlala yomzimba. Sihlale sicabanga ngalokho esifuna ukukudla, kodwa sikubekezelele ngoba "ukudla".

Iningi lama-deposit li-subcutaneous, futhi ekulweni nawo, ukulahlekelwa kwesisindo esisebenzayo semilenze kufinyelelwa.

  • Iphakama ngezinzwane ukuze ifudumale imisipha yemilenze. Zenziwa zimile noma zihlezi.

Ukuzivocavoca okuphumelelayo kakhulu kokulahlekelwa isisindo kuhilela ukufakwa kwamaqembu amaningi emisipha emsebenzini. Ukunyakaza kulula, kepha kuyanconywa ukuthi ukwenze ngejubane elikhulu. Udinga ukwenza uhlobo ngalunye lokuzivocavoca imizuzwana engu-30, bese uthatha ikhefu elifanayo, bese uqhubekela kumsebenzi olandelayo. Uma umthwalo unganele, isikhathi sokusebenza kufanele senyuswe sibe yiminithi elingu-1. I-complex iqukethe izinhlobo ezilandelayo:

  • Squat emshinini wakwaSmith. Imisipha yezinqe kanye ne-quadriceps ithola umthwalo omkhulu.
  • yenza ishawa ehlukile, ikakhulukazi endaweni yamaphethelo aphansi;
  • i-pelvic lift noma i-glute bridge yakha izinqe eziqinile nezikhangayo;
  • i-confectionery namaswidi;

  • i-squat isigamu ngokugxuma - enye indlela yama-squats ajwayelekile;

Ingabe ufuna ukuncipha? Ukudla, indawo yokuzivocavoca, imikhawulo… Akukho okusizayo! Uyazi ukuthi kungani? Ngoba ukhathazwa ukuthi ngeke uphumelele. Ngoba unesiqiniseko sokuthi konke ukudla akunambitheki futhi kubuhlungu, futhi ukuqeqeshwa kuyakhathaza. I-subconscious yakho imelana ngokuqinile nemizamo yakho, futhi ngenxa yalokho uyalahlekelwa. Ungaxoxisana kanjani ne-subconscious yakho, uyihlele kabusha ukuze ulahlekelwe isisindo futhi uyenze ibe umlingani omuhle kakhulu?

  • UJack Egxumayo. Yima uqonde, beka izinyawo zakho banzi kunamahlombe akho, welula izingalo zakho emaceleni akho. Hlala phansi futhi uthinte phansi ngeminwe yakho, bese uqondisa ngokucijile i-torso yakho ngenkathi ngesikhathi esifanayo ushaya izandla zakho phezu kwekhanda lakho.
  • ngemva kokuhlala ekhompyutheni isikhathi eside, nweba (ngemvamisa yemizuzu engama-30)

Izici zomsebenzi womzimba

  • ukuhamba kwebhere noma inkalankala kuthwala umzimba ngangokunokwenzeka.

uhlelo lokulahlekelwa isisindo

  • Skier. Ukuma phansi, hlanganisa izinyawo zakho futhi uqondise umzimba wakho. Lunge kwesokudla, kuyilapho ubuyisela umlenze wesokunxele futhi ugoba endaweni ehlangene yamadolo. Thinta unyawo lwakho lwesokudla ngesandla sakho sobunxele. Phinda ngakolunye uhlangothi.

Umuntu onendaba nomzimba wakhe uphupha ngokuba nomzimba ozacile nothonisiwe. Kungaba nezizathu eziningi zalokho. Isibonelo, amadoda avame ukunaka abesifazane abancane. Ngaphezu kwalokho, uphawu olungafuneki esikalini luyimbangela eyinhloko yezifo eziningi.
Kungenzeka yini ukulahlekelwa amakhilogremu amaningi? Indlela yokulahlekelwa isisindo ngempela nge-10 kg? Lokhu kungenziwa isikhathi esingakanani, futhi kanjani ukwenza konke lokhu ngaphandle kokulimala empilweni?

  • ungqimba lwamafutha e-intramuscular lugxile ngaphakathi kwesisindo somzimba;

Izingubo zokugqoka ezihoxiswayo kanye nezimo zizosiza ukudala ukubukeka kwemilenze emincane. Bazoqinisa okwesikhashana indawo yethanga futhi benze umphumela we-anti-varicose.

  • ekhaya, ukuqeqeshwa kwe-cardio kufanele kuthathe imizuzu engu-30-45;
  • ukudla okunosawoti omningi.

Umzwelo wokuzilondoloza wokulahlekelwa isisindo

  • ungadli amahora ama-3 ngaphambi kokulala;
Indlela yokulahlekelwa isisindo ngempela nge-10 kg?
  • ibhuloho eliseceleni lizolungisa okhalweni;
  • Ipulangwe elinama-twist. Ngena endaweni yepulangwe eseceleni. Beka indololwane yakho yesokunxele phansi. Dlulisa isisindo somzimba esithweni esisekelayo nasemilenzeni, phakamisa i-pelvis. Beka isandla sakho sokudla ngemuva kwekhanda lakho. Donsela idolo elingakwesokudla endololwaneni yamahhala. Qondisa.
  • amafutha yemifino (i-walnut noma i-olive).

Ochwepheshe bezokudla bayeluleka ukuhlukanisa imenyu ngemikhiqizo enjalo yokudla:

  • ungakweqi ukudla kwasekuseni

Yehlisa isisindo ngendlela esheshiswayo ephuthumayo? Yehla ngo-20 kg ngesonto? Ukugwinya "iphilisi lomlingo" futhi ulahlekelwe isisindo ngaphandle kokuzincisha ukudla noma ukuzivocavoca? Ingabe wena ngokwakho uyakholelwa kulokhu? Uma ukholwa, zihlele kabusha ngokushesha ukuze uthole imiphumela yangempela, engenzeka futhi eqinisekisiwe. Ukuncipha kwesisindo kuqala inqubo, bese kuba umphumela. Yebo, futhi kuyingozi ukuthi into ephilayo isheshe ilahlekelwe isisindo esivamile! Lokhu kwenzeka kuphela ezifweni ezinzima. Kungani uyidinga? Impilo kumele ivikelwe!

  • ngomphumela omkhulu ngesikhathi sokuzivocavoca kwamandla, kufanele usebenzise ama-dumbbells amancane (kufika ku-2 kg);
  • Ukusonta. Hlala kumata, ugobe izitho ezingezansi emadolweni bese uziphakamisa phambi kwakho. Yelula izingalo zakho ziqondane phansi. Yehlisa kancane umhlane wakho ngo-½ webanga ukuya phansi, qondisa kancane imilenze yakho, kuyilapho ucindezela i-abs yakho. Okulandelayo, thatha indawo yokuqala.
  • yidla kaningi, kodwa ngezingxenye ezincane;

Izinyathelo ezisebenzayo ezilula zokwehlisa isisindo

Ukusebenzisa indlela ehlanganisiwe yokuxazulula inkinga yokulahlekelwa isisindo emathangeni, umphumela oyifunayo ungabonakala ngemva kwesonto. Amathuluzi ayinhloko okwehlisa isisindo ukudla kanye nemidlalo.

Imisebenzi yansuku zonke

Indlela yokulahlekelwa isisindo ngokushesha emilenzeni ngokushintsha imikhuba yokudla? Kuyadingeka ukugxila ekulweni ne-cellulite nokususwa kwe-fat layer ezinqeni, emathangeni nasemikhawulweni ephansi. Izazi zokudla zincoma kulokhu ukuthi zikhethe ukudla kwamaprotheni. Lolu khetho luzosuthisa umzimba, lusize ukwakha imisipha futhi lunxephezele ukusetshenziswa kwamaprotheni emisipha ngesikhathi sokuqeqeshwa.

Ukuvalelisa kumakhilogremu angadingekile kuzosiza ezemidlalo ngokuhlanganiswa nokudla okufanele. Abaningi banesithakazelo kulo mbuzo: yiziphi izivivinyo okufanele zenziwe ukuze ulahlekelwe isisindo?

Funda ukupheka ukudla okumnandi okunempilo nokuphansi kwekhalori, wazise umuzwa wokukhanya ngemva kokudla ukudla okudlayo, uzizwe ukuthi kumnandi kanjani ukungadli ngokweqile, ikakhulukazi ebusuku. Khetha umdlalo okulungele futhi ujabulele inqubo yokuqeqeshwa. Ayisebenzi? Xhuma ukuzindla, ukubona ngeso kanye nemizwa. Kubaluleke kakhulu ukwenza isiqiniseko sokuthi indlela entsha yokuphila imnandi. Ukudla akuyona ubuhlungu, kodwa indlela yokuphila. Umsebenzi womzimba awuwona umzamo wentando, kodwa umkhuba wokunyakaza nokuzwa injabulo ngesikhathi esifanayo.

  • Ukugxuma ngentambo. Ngomphumela, gxuma imizuzu engu-3-5. nsuku zonke.
  • ukugijima egqumeni noma ezitebhisini;
  • Ukugijima izikhathi eziningana ngesonto.
  • hlehlisa ama-push-ups futha i-triceps futhi ususe ukunqwabelana kwamafutha endaweni ye-axillary.

Ubumnandi bokulahlekelwa isisindo bungaphezu kwakho konke

  • Cindezela ibhentshi. Kunezinhlobo eziningana zezilingisi, ezinama-engeli ahlukene wokuthambekela lapho isisindo sihamba khona. Bonke bathwala cishe umthwalo ofanayo. Ukwenza umsebenzi, ingemuva licindezelwe ngokuqinile ngokumelene nomhlane. Bapompa izindawo ezihlukahlukene zemisipha, okubangelwa indawo yezinyawo endaweni yesikhulumi.

Imithetho yokuqeqesha

  • yenza izivivinyo ezimfushane neziqinile ukuze ulahlekelwe isisindo futhi ushise amafutha;
  • amafutha ezilwane;
  • izinhlobonhlobo zezithelo nemifino;
  • gwema ukucindezeleka okuvimbela ukushiswa kwamafutha;
  • Hambisa imilenze yakho. Bancamela okuhlukile kokunyakaza okuvundlile endaweni ephansi. Babiza ama-ruble angama-30. unyawo lonke.

Ingabe imilenze yami izoncipha ngokuzivocavoca njalo? Ukuzivocavoca okukhethwe kahle kuzosiza ukunciphisa ivolumu endaweni yezinqe, amathanga namathole. Kuhle ukuhamba. Lo msebenzi olula usiza ukugcina imisipha yemilenze kanye nendawo yesifazane isesimweni esihle. Indlela ephumelelayo evuselela imisipha yezitho ezingenhla ukubhukuda. Enqubweni yokuzivocavoca kwe-aerobic okukhulunywe ngayo ngenhla, amandla anikezwa emzimbeni asuka kumoya-mpilo, i-glucose i-oxidized futhi amafutha alahleka ngokuphawulekayo, nesimo sengqondo siyathuthuka.

  • ukusonta i-torso kuzokwenza ukhalo lube luncane futhi lube luhle;

Yehlisa isisindo ngokudla ngokuzivocavoca

  • intambo yokugxuma ihlanganisa amaqembu amaningi emisipha futhi isisindo siyahamba;

 

Indlela yokulahlekelwa isisindo emilenzeni?

Ngakho-ke, isinyathelo sesine: zibekele wena ngokushesha ukuze wehlise isisindo kancane kancane futhi kancane kancane uthole isibalo esincane. Uma ukwazile ukuzihlela ukuze ujabulele inqubo yokulahlekelwa isisindo, khona-ke ngeke kube nzima ukuzibekela imigomo engokoqobo. Ikhilogremu emasontweni amathathu? Yebo, lona umphumela omuhle kakhulu! Kodwa okuqinisekisiwe, okuzinzile, ngaphandle kokulimaza impilo kanye nengqondo. Zikholise wena kanye nengqondo yakho enganakile ukuthi okuncane kungcono! Futhi ungakhohlwa mayelana nokujwayelekile kokuqeqeshwa kanye nokungaguquguquki kokudla okunomsoco. Umsebenzi ohlelekile kuphela kuwe ozonikeza imiphumela emihle kakhulu. Futhi ufingqa imiphumela ngonyaka nesigamu, futhi kuvela ukuthi ulahle ama-20 kg afanayo ngenjabulo, kalula futhi ngokungenakuphikiswa.

  • i-plie iphampu i-gluteal zone kanye nethanga langaphakathi;
  • inyama yenkukhu;

Kukhona isethi yokuzivocavoca yokuthi unganciphisa kanjani isisindo ngokushesha. Izinhlobo zemisebenzi yezemidlalo kanye nomphumela okhiqizwayo:

  • Kunconywa ukuphuza 200 ml amanzi ahlanzekile ngemizuzu engu-30. ngaphambi kwemidlalo, kanye no-200-400 ml lapho usuqedile;

Ukuze unikeze imilenze emincane, kunconywa ukuba unamathele ezimisweni ezilandelayo:

- Sincoma ukuvakashela isigaba sethu ngezinto ezithakazelisayo ngezihloko ezifanayo "Psychology of Relationships"

Ukufaneleka Kwabonke

Izinhlobo ezilandelayo zamafutha zitholakala emilenzeni:

Zibekele imigomo engokoqobo yokulahlekelwa isisindo

  • ukuze ukhiphe ngokushesha isisindo esiningi, kuyinto efiselekayo ukwandisa umsebenzi womzimba ngokuhamba emoyeni omusha.

Ngisho nokuzivocavoca okulula kokunciphisa umzimba kudinga ukuhambisana nemibandela elandelayo:

Ukujima kokusebenza

Isifiso sokwehlisa isisindo singaqukatha isifiso esisodwa kuphela: "Ngifuna ukwehlisa isisindo!" Yilapho zonke izenzo nezifiso ziphela khona. Amaviki ambalwa ejimini, izinsuku eziyishumi zokudla okuqinile, futhi yilokho, ukhathele. Sivame ukwenza okuthile ngenxa yemfashini, umbono womphakathi, noma ukuze "njengabo bonke abantu." Manje sekuyimfashini ukunciphisa umzimba futhi uhlale kuzo zonke izinhlobo zokudla. Kodwa kungenzeka ukuthi isifiso sakho sangaphakathi siwuhlangothi oluhluke ngokuphelele lwempilo, futhi amafomu akho akufanela ngokuphelele.

Ezemidlalo zizuzisa kakhulu ekunciphiseni isisindo. Futhi ukuzivocavoca umzimba okukhethwe kahle kusheshisa le nqubo.

  • ukuqina kuyinto efiselekayo ukwenza amahora angama-1-2 ngemuva kokudla;
  • I-Burpee ibhekwa njengendlela yokuzivocavoca ephumelelayo yokulahlekelwa isisindo somzimba wonke. Yima uqonde futhi wenze ama-squats, ngenkathi uzama ukubeka izandla zakho phansi. Dlulisela isisindo somzimba emilenzeni engaphezulu bese ugxumela emuva. Kulesi simo, phusha phezulu bese udonsa imilenze yakho ezandleni zakho ngokugxuma. Bese uqonda, gxuma, ngesikhathi esifanayo ushaya izandla phezu kwekhanda lakho.
  • ama-squats ampompa izinqe nezinqe;
  • Ukuxuba nokuzalanisa, kanye nokwandiswa komlenze kudivayisi ekhethekile yokuqeqesha.

Uma uhlele, wahlela, futhi waqiniseka ngezinzuzo zokuphila okunempilo, kodwa ungakaqali ukuthatha isinyathelo, uzohluleka. Ukuhlela nokuzincenga yiyona nto eyinhloko, kodwa akuyona ukuphela kwengxenye yenqubo. Isinyathelo Sesihlanu: Ekugcineni, Thatha Isinyathelo! Qala ukukhetha uhlobo lomsebenzi womzimba, vakashela iklabhu yokuzivocavoca, umdanso, noma uye endaweni yokubhukuda.

Cishe wonke umuntu unamafutha. Isatshalaliswa ngokulinganayo kuwo wonke umzimba, noma iqongelela ezindaweni ezithile, okubangelwa isizinda samahomoni kanye nofuzo.

Ukujima kwansuku zonke kokulahlekelwa isisindo ngokushesha kuthuthukisa ukugcinwa kwamandla ngaphakathi

  • ukunyakaza kwe-skier esikhundleni sokugxuma okujwayelekile;

Ukuze "ukushiswa kwamafutha" okujwayelekile, kufanele uqale ukwakha uhlelo lomsebenzi womzimba. Kunconywa ukwenza imisebenzi ngokulandelana okuthile inombolo edingekayo yezikhathi. Ukuqeqeshwa kunikeza ukuqaliswa kwemisebenzi engu-8, ngayinye ephindaphindiwe ngama-ruble angu-50.

  • ukwenza massage ezinyaweni;

uhlelo lokulahlekelwa isisindo

Ukuzivocavoca okuphumelelayo kokulahlekelwa isisindo

Uhlu lwezivivinyo eziphumelela kakhulu zokunciphisa umzimba wonke:

  • Ipulangwe liqinisa imisipha yomshini wokunyathelisa, umhlane nemilenze. Ivimbela ukwakheka kokuqoqwa kwamafutha;

Ingabe udinga ngempela ukunciphisa umzimba?

  • amaphaphu phambili asuse amafutha emilenzeni;
  • ukuzivocavoca okuphumelelayo kokulahlekelwa isisindo - imithwalo ye-spin eqhumayo cishe zonke izingxenye zomzimba;
  • izicubu ze-adipose ezingaphansi kwesikhumba zivame ukutholakala emathangeni ngaphansi kwesikhumba;

izicubu zemisipha, futhi uzinzise umsebenzi wenhliziyo nemithambo yegazi.

  • Isikebhe. Lala ngesisu kumata. Hlanganisa izitho zangaphansi, welule ezingaphezulu phambi kwakho. Phakamisa izingalo nemilenze yakho phezulu, ubambe imizuzwana embalwa, bese uyayehlisa.
  • Amaphaphu emugqeni oqondile. Yima uqonde, hlanganisa izinyawo zakho. Thatha isinyathelo emuva ngenkathi uguqa amadolo akho. Hlala phansi, uthinte phansi idolo libekwe eceleni. Gxuma futhi ushintshe indawo kolunye uhlangothi.
  • i-soda emnandi;

Ukujima ukuze ulahlekelwe isisindo ngokushesha

  • umdanso we-predator uqala umsebenzi webhande lehlombe nezinqulu;

Kufanele kukhunjulwe ukuthi ukulahlekelwa kwesisindo sendawo cishe akunakwenzeka. Kunconywa ukuhlanganisa zonke izinketho ezihlongozwayo futhi umphumela ngeke uhlale ulindile. Lapho kuvela imiphumela yokuqala, ayiyeki, kodwa iqhubeka nokulandela ukudla nokuzivocavoca. Imilenze emihle ezacile iwumphumela wezenzo ezibuhlungu neziqhubekayo.

  • Ukujima. Qinisekisa ukulala phansi. Gobisa izindololwane zakho, wehlise i-torso yakho phansi. Ngemva kokwehlisa, hlaba ikhefu kancane futhi uthathe indawo yokuqala.

Ukudla kwamaprotheni kukhushulwa ku-35-40%. Kodwa akufanele udle ukudla okuqukethe okungenani ama-carbohydrates. Lokhu kungaphazamisa i-metabolism futhi kudale ukuntuleka kokudla okunomsoco ohlelweni lwezinzwa nobuchopho.

Yiziphi izivivinyo okufanele zenziwe ukuze ulahlekelwe isisindo, wonke umuntu uyazikhethela yena. Indlela ephumelela kakhulu ukuhlanganyela emisebenzini yezemidlalo ekhuthaza ukukhula kwemisipha nokudla okunengqondo.

  • i-speed skating ivuselela i-pulse nemisipha yemikhawulo engezansi;

  • lapho umzimba usebenza kakhulu, isifiso sokudla siyavela, ngakho-ke kubalulekile ukulawula inani lamakholori.
  • Ama-squats. Lapho uzenza, kubalulekile ukuthi ungagxili ngokuphelele, kodwa uhlale esihlalweni, njengokungathi. Okujwayelekile - kusuka kuma-ruble angama-50 kuye kwangama-75. ngosuku.
  • okusanhlamvu okuphelele (i-oatmeal, irayisi elimnyama);

Ukuze ulahlekelwe isisindo, ukusebenzisa kwansuku zonke kuyasiza, kufaka phakathi izivivinyo ezilandelayo:

  • ukuqeqeshwa kuqala ngokufudumala kwemizuzu eyishumi futhi kuphele ngokunwebeka;

Lokhu kudla kuthinta i-hormone ghrelin futhi kunikeza umzimba umuzwa wokusutha. Lokhu kukuvumela ukuba ugweme ukudla ngokweqile nokudla okulula okungenampilo.

Isihloko sokuqala: https://i0.wp.com/www.nur.kz/sport/fitness/1727655-upraznenia-dla-pohudenia-nog-i-zivota-v-domasnih-usloviah/

Ezemidlalo
Izivivinyo zokunciphisa imilenze nesisu: I-Pixabay

Ingabe ufuna ukushisa amafutha e-belly ngokweqile? Ufuna izivivinyo ezisebenzayo zokunciphisa umlenze? Kulesi sihloko uzothola konke okudingayo. Futhi awudingi ngisho ukuya ejimini. Ngakho-ke, iyini imfihlo yomfanekiso omuhle? Ake sikuthole.

Indlela yokulahlekelwa isisindo emilenzeni ekhaya

Ungajahi ukubheka isethi yokuzivocavoca kwemilenze. Iqiniso liwukuthi ngaphandle kokuqonda izimiso zokulahlekelwa isisindo, ngeke kwenzeke ukufeza umphumela obonakalayo. Okungcono kakhulu, umuntu uzoma endaweni, amoshe isikhathi nomzamo.

Khumbula: ukususa amafutha endaweni eyodwa emzimbeni akunakwenzeka. Umphumela wokugoqa ifilimu yokudla noma ibhande loboya kungenxa yokulahlekelwa uketshezi, olugcwaliswa amahora ambalwa ngemva kokuqeqeshwa.

Uma ubuza ukuthi ungalahlekelwa kanjani isisindo emilenzeni yakho, okokuqala, qonda izimiso lapho ukushiswa kwamafutha okwakhiwa khona. Kunamabili esewonke:

  1. Ukusetshenziswa kahle kwamandla.
  2. Ukushoda kwekhalori.

Ukuze unciphise umzimba, ukuzincisha ukudla akusebenzi. Udinga ukuzivocavoca njalo, kuphawula i-WebMD. Nokho, akuzona zonke ezilungele le njongo. Kudingekile ukukhetha inkimbinkimbi enjalo abangasebenzisa yona amandla aphezulu.

Kufanele ihlanganise ukunyakaza okuhlangene okuningi emaqenjini amakhulu emisipha: imilenze, iqolo nesifuba. Ejimini, isibonelo sokunyakaza okunjalo ama-squats ane-barbell emahlombe, i-deadlift, i-bench press ebhentshini elivundlile.

Kuyacaca ukuthi akuwona wonke umuntu onemishini ekhethekile ekhaya. Ngakho-ke, ngokusekelwe kokuhlangenwe nakho okusebenzayo, ngizokutshela isethi eyenziwe lula yokuzivocavoca kwemilenze yokuqeqesha. Ngasikhathi sinye, angikwazi kodwa ukuqaphela ukuthi ungaba nokuphikisana nokudlala ezemidlalo. Yingakho, ngaphambi kokuqala ukuqeqeshwa, funa iseluleko sikadokotela wakho.

Isethi yokuzivocavoca yokunciphisa umzimba ekhaya ihlanganisa:

  • I-Bodyweight Squats - amasethi angu-3-4 we-10-15 reps.

Yima uqonde, izinyawo zibe ububanzi bamahlombe ngokuhlukana, izinyawo ziphendukele ngamadigri angu-45 ngaphandle, izingalo emaceleni akho. Ubheka phambili, donsa umoya njengoba ugoba amadolo akho futhi wehlisa i-pelvis yakho ize iqondane naphansi. Bamba isekhondi bese ubuyela endaweni yokuqala.

Qaphela: ngenkathi uhamba, qiniseka ukuthi amadolo ahambela ezinzwaneni futhi angahambi ngaphesheya komngcele wabo wangaphambili. Ungagodli, zama ukwehlisa futhi uvuke ngaphansi kokulawula.

Ama-squats
Izikwele: Pixabay
  • Amaphaphu anama-dumbbells - amasethi angu-3-4 we-10-15 reps (umlenze ngamunye).

Thatha ama-dumbbells bese uwabamba ezinhlangothini zakho ezingalweni eziqondile. Yima uqonde, izinyawo ndawonye, ​​amahlombe phansi. Lapho uhogela umoya, qhubekela phambili bese ugoba umlenze wakho wokuhola. Ungathinti phansi ngedolo lomlenze elisele ngemuva. Njengoba ukhipha, buyela endaweni yokuqala bese uphinda ukunyakaza ngomlenze wesibili.

Qaphela: Gcina umhlane wakho uqondile phakathi nokunyakaza. Idolo akufanele lidlule uzwane. Uma uthatha igxathu eliya phambili, phansi, i-shin yomlenze oholayo kufanele ibe yi-perpendicular ngokuqinile phansi.

  • I-Deep Squat Jump - amasethi ama-3 we-5-10 reps.

Thatha isikhundla esizinzile - izinyawo zibe ububanzi behlombe ngokuhlukana, izandla zihlangene. Squat ngokujulile ngezansi ngokuhambisana futhi ugxume uphume ngokucijile, uphakamise izingalo zakho ngaphezu kwekhanda lakho. Ehla, hlala phansi futhi bese uphinda umsebenzi.

Qaphela: Ngaphambi kokugxumela ngaphandle, ngincoma ukufudumala. Gxila emadolweni akho, ezinqulwini, nasezinkalweni zakho.

Ukuqeqeshwa kokunciphisa umzimba kuzosebenza kangcono uma wehlisa amazinga eglucose egazini ngaphambi komthwalo oyinhloko. Ukuzivocavoca kwe-Aerobic kufanelana kahle nalokhu: ukugijima, intambo yokugxuma, ukuhamba ngebhayisikili. Ubude besikhathi esifanele yimizuzu engama-20-30.

Ukugibela ibhayisikili
Ukuhamba ngebhayisikili: Pixabay

Ukuzivocavoca okuphumelelayo kokulahlekelwa isisindo kwesisu ekhaya kanye nokudla okunomsoco

Akunandaba lapho udinga ukunciphisa inani lamafutha - emilenzeni noma esiswini. Kuzo zombili izimo, izimiso ezifanayo zokulahlekelwa isisindo ziyasebenza - ukushoda kwekhalori kanye nezindleko eziphezulu zamandla.

Ngikhulume ngendlela yokusebenzisa amandla ngendlela efanele. Kodwa kufanele udle kanjani ukuze amakhilogremu engeziwe ahambe kalula futhi angabuyi ngokushesha kakhulu?

Ukudla okunomsoco wokulahlekelwa isisindo kusekelwe ekwehliseni inani le-caloric eliphelele lokudla kwansuku zonke. Okungukuthi, emahoreni angu-24 umuntu kufanele adle ukudla okuncane kunalokho okudingwa umzimba, ozakwethu beWebMD bathi.

Ingabe lokhu kusho ukuthi udinga ukulamba? Cha. Kusebenza kahle kakhulu ukungadli kancane kunalokho okudingayo, kodwa ukusebenzisa imali engaphezu kwalokho okudlayo.

Ngakho-ke, asikho isidingo sokudla okuqinile uma ukwandisa umsebenzi phakathi nosuku. Kodwa ungajahi ukujabula: ukudla kusazodingeka kwakhiwe kabusha. Ukuze imenyu ilinganisele futhi ifanele umzimba wakho, ngincoma ukuthi ufune iseluleko sikachwepheshe ozokwenzela ukudla okunekhono.

Gwema lokhu: ukudla okuthosiwe, okunamafutha, okugayiwe; imikhiqizo eqediwe kancane; utshwala. Futhi, ukhohlwe ukudla okulula; isinkwa; ama-muffin, amaswidi, ama-lemonade namajusi athengwa esitolo, kusho lesi sihloko. Yidla izithelo nemikhiqizo yobisi ngokusesilinganisweni.

Yini okufanele ihlanganise nokudla kwakho kwesisindo?

  • Amaprotheni - inkukhu, i-turkey, unogwaja, inyama yenkomo enamafutha, amaqanda.
  • Ama-carbohydrate - irayisi elinsundu, i-buckwheat, iphalishi yebhali, i-durum kakolweni pasta, imifino.
  • Amafutha - amantongomane, imbewu, izinhlanzi zasolwandle.

Iningi lama-calories okwehlisa isisindo kufanele litholakale ekudleni okunamaprotheni. Ekudleni, babalelwa ku-60-70% wesamba sokudla esiphelele.

Ungafaki ngaphezu kwama-20% amakholori kuma-carbohydrate. Zama ukuwadla ekuseni. Uma ufuna ngempela ukudla kusihlwa, yenza isaladi yemifino bese ubilisa isifuba senkukhu.

Ngokuqondene namafutha, wadle ngokulinganayo usuku lonke. Uma ufuna ukudla inhlanzi ebomvu, yidle ukudla kwasemini.

Imifino
Ukudla Kwesisindo: I-Pixabay

Ukubeka umzimba ngokuhlelekile, udinga ukusebenza hhayi kuphela ekhishini, kodwa futhi ekuqeqesheni. Ungagxili ezindaweni ezithile zenkinga, qala ushise inqwaba yamafutha, bese ulungisa isibalo kumazinga akho.

Isisu siyinkinga kubantu abaningi. Kulapho iningi lamafutha azondwa khona linqwabelana. Uma upompa umshini wokunyathelisa, ukugoqa ngeke kuhambe, njengoba sesivele sibonile, lokhu kudinga indlela ehlanganisiwe.

Kodwa, naphezu kwalokhu, kuyadingeka ukuqinisa imisipha yesisu. Sinikeza inkimbinkimbi ekhethekile ezokusiza ukufeza umgomo wakho.

Ngakho, landa abezindaba:

  • Sebenza nge-roller ye-gymnastic.

Lo msebenzi ubandakanya zonke izindawo ze-rectus abdominis futhi ungokwesigaba sokunyakaza okusindayo. Kodwa-ke, enguqulweni engasindi, kungenzeka ukuthi oqalayo ayenze.

Faka into ethambile ngaphansi kwamadolo akho, thatha i-projectile ngezandla zombili bese uyibeka phambi kwakho. Zungezisa umhlane wakho kancane futhi, ubheke phansi, uqondise izingalo zakho, welule umzimba wakho phansi bese ubuyela endaweni yokuqala.

  • "Ibhayisikili".

Lokhu kunyakaza kusebenza i-rectus abdominis engezansi kanye ne-oblique abs. Ukuzivocavoca kuhilela umsebenzi kanyekanye womzimba nemilenze. Uma kunzima, yenza ukunyakaza ngezinyawo zakho kuphela kuze kube yilapho usuqedile inqubo egcwele.

Lala ngomhlane ubeke izandla zakho ngemuva kwekhanda lakho. Phakamisa imilenze yakho ukuze amathanga akho abe yi-perpendicular futhi ama-shins akho ahambisane naphansi. Okulandelayo, lingisa ukujikeleza kwama-pedals, ulethe idolo elingakwesokudla endololwaneni yesokunxele futhi ngokuphambene nalokho.

  • Ipulangwe akuyona indlela engcono kakhulu yokuzivocavoca umzimba, kodwa lisebenza imisipha ye-abs kanye nokwehlisa umhlane ngokuphelele. Ukucindezeleka okumile okwenzeka ngesikhathi sokwenziwa kwepulanga kuqinisa i-corset ye-muscular futhi kuthuthukisa ukuma.

Indlela yamapulangwe yakudala ilula - lala phansi isisu sakho sibheke phansi. Yelula njengentambo, ubeke izinyawo zakho nezindololwane phansi. Lesi sakamuva kufanele sibe yi-perpendicular futhi sibe ngaphansi kwamahlombe. Gcina ikhanda, umhlane nemilenze kumugqa. Friza kule ndawo imizuzwana engu-15, bese uphumula bese uphinda umsebenzi. Njengoba ukufaneleka kwakho kwanda, khulisa isikhathi ngaphansi komthwalo.

Ukulwa nesisindo esiningi akulula, kodwa akekho owathembisa ukuthi kuzoba lula. Akukhathalekile ukuthi uziqeqesha kuphi - kuzomele "ulima" ejimini nasekhaya.

ukulahlekelwa isisindo
Indlela yokulahlekelwa isisindo: I-Pixabay

Sebenzisa izimiso ezishiwo esihlokweni, zivivinye njalo futhi ngeke uqaphele ukuthi imilenze nesisu sakho sizoba namandla futhi sibonakale kanjani. Into esemqoka ukuqoka umgomo futhi ukhumbule mayelana nokuphepha. Uma ngesikhathi sokuzivocavoca uzizwa ungakhululekile kakhulu, yeka ngokushesha ukuzivocavoca futhi ufune usizo lwezokwelapha.

Qaphela! Izinto ezisetshenziswayo ezezinjongo zolwazi kuphela. Akufanele usebenzise izindlela zokwelapha ezichazwe kuyo ngaphandle kokubonisana nodokotela kuqala.

Imithombo:

  1. UDan Brennan. Yini okufanele ngidle ukuze ngehlise isisindo? // webmd. - 2018. - Novemba 4. - Imodi yokufinyelela: https://i0.wp.com/teens.webmd.com/qa/what-should-i-eat-to-lose-weight
  2. Louis Chang. Ukuzivocavoca Ukuze Ulahlekelwe Isisindo // WebMD. - 2008. - 4 Disemba. - Imodi yokufinyelela: https://i0.wp.com/www.webmd.com/fitness-exercise/features/exercise-lose-weight#1
  3. UMichael Dansinger. Unganciphisa kanjani isisindo? // webmd. - 2020. - Julayi 17. - Imodi yokufinyelela: https://i0.wp.com/www.webmd.com/diet/obesity/qa/how-can-you-lose-weight

Umbhali: Umfakisicelo Wesayensi Yezokwelapha u-Anna Ivanovna Tikhomirova

Umbuyekezi: Umuntu ozokhethwa kwiSayensi Yezokwelapha, uProfesa Ivan Georgievich Maksakov


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