Izinzuzo ezibalulekile zokuzivocavoca imizuzu engu-10

-Delile

• Izinzuzo eziyinhloko
• Ungakwenza kanjani ukuqeqeshwa kwemizuzu eyi-10
• Ukuzivocavoca kwemizuzu engu-10

Ukuzivocavoca isikhathi esifushane kungaba nomphumela ofanayo nokuzivocavoca kwesikhathi eside lapho kwenziwa ngokwamandla amakhulu, ngoba lapho umfutho wokuqeqeshwa ukhula kakhulu, umzimba udinga ukusebenza ngokwengeziwe, uthande ukusetshenziswa kwekhalori ngisho nangemva kokuzivocavoca. Ngakho-ke, ukuzivocavoca okwenziwe ngemizuzu eyi-10 ngamandla amakhulu kungaba nomphumela ofanayo noma umphumela ophakeme njengokuzivocavoca okwenziwe emaminithini angama-40 kuye kwangama-50 nangesilinganiso esilinganiselwe kuye phansi.

Ukuvivinya umzimba ngamandla kubizwa nge-HIIT, ngesiNgisi Ukuqina Kwesikhawu Esiphezulu, okungenziwa ngokuzivocavoca nge-aerobic, okusebenzisa isisindo somzimba uqobo noma ekuqeqesheni okusebenzayo noma kokujikeleza. Bona ezinye izinketho zokuqeqesha ezisebenzayo.

Yize kunezinzuzo, ukusebenzisa okusheshayo nokushushu akukwazi ukuqhutshwa yiwo wonke umuntu futhi kunconywa ukuthi kuhambisane nochwepheshe ngesikhathi sokuqeqeshwa. Lokhu kungenxa yokuthi kulolu hlobo lokuzivocavoca, kunesidingo esikhulu senhliziyo, esingaholela ekuhlaselweni yinhliziyo noma isifo sohlangothi kubantu abanezinkinga zenhliziyo, noma okuholela ekulimaleni. Ngaphezu kwalokho, abantu abahlala phansi bangenza lolu hlobo lokuzivocavoca umzimba, kepha kufanele bethulwe kuphela lapho umuntu esevele enesimo esengeziwe.

Izinzuzo eziyinhloko

Ukusebenza kwemizuzu eyi-10 kungaba nezinzuzo eziningana lapho kwenziwa kahle, ngamandla amakhulu futhi kuhambisana nochwepheshe, ngaphezu kokuhlobene nokudla okunempilo nokulinganisela ngokwenhloso. Izinzuzo eziyinhloko zokuzivocavoca imizuzu engu-10 yilezi:

• Ukusetshenziswa kwemali okwengeziwe kwekhalori;
• Ukumelana okukhulu kwemisipha;
• Isimo esingcono senhliziyo;
• Ukulahleka kwamafutha nokuzuza kwemisipha;
• Ukwandisa ukuzwela kwe-insulin;
• Ilwa nengcindezi, ithuthukise imizwa futhi iqinisekise umuzwa wenhlalakahle.

Ukuze uthole izinzuzo ezinkulu, kuyadingeka ukuthi lolu hlobo lokuqeqeshwa luhambisane nokudla okulinganiselayo futhi okufanele inhloso, futhi kufanele kunconywe, okungcono, ngusondli. Yazi ukuthi uzodlani ukuze uthole imisipha futhi ulahlekelwe ngamafutha.

Ungakwenza kanjani ukuqeqeshwa kwemizuzu eyi-10

Ukuzijwayeza ukuzivocavoca umzimba okungenani imizuzu eyi-10 nsuku zonke kwanele ukuphuma endleleni yokuphila futhi unciphise ubungozi bezifo zenhliziyo, kepha lokho kudinga ukwenziwa ngokujule kakhulu nangokuqapha kochwepheshe.

Ukuzivocavoca kungenziwa ngesisindo somzimba wakho, ukuzivocavoca isisindo noma izivivinyo ze-aerobic, njengokugijima, ukuhamba ngebhayisikili, intambo eyeqayo, ukukhuphuka izitebhisi nokubhukuda, isibonelo.

Ukuzivocavoca kwemizuzu engu-10

Inketho yokuzivoxavoxa yemizuzu eyi-10 ingenziwa ku-treadmill, isebenza amasekhondi angama-30 kuye kwangama-50 ngamandla amakhulu futhi iphumule cishe imizuzwana engama-20 kuye kwangama-30, engamiswa noma ihambe ngejubane elincane. Lokhu kudutshulwa kufanele kuthathwe isikhathi esiyimizuzu eyi-10 noma ngokuyalelwa nguchwepheshe, kepha kufanele kube namandla ngokwanele ukuze izinga lokushaya kwenhliziyo nokwanda komzimba kukhuphuke.

Ngaphezu kwesikhawu esisebenza ku-treadmill, enye indlela yokwengeza ukuqina kokugijima ukukwenza esihlabathini esithambile, ngoba kunzima kakhulu futhi kudinga umzamo owengeziwe emzimbeni, kukhuphule izinga lokushaya kwenhliziyo futhi, ngenxa yalokho, ikhalori izindleko.

Bona izindleko zekhalori zomsebenzi ngamunye:

Kungenzeka futhi ukwenza ukusebenza kwemizuzu engama-30 ekhaya, okubuye kukhuthaze ukwanda kwemetabolism kanye nokusetshenziswa kwemali yekhalori lapho kwenziwa ngamandla amakhulu. Nakhu ukuthi ungakwenza kanjani ukuqeqeshwa okuthuthukile ukuze ulahlekelwe ngamafutha.