Ukuzivocavoca okungu-6 kokulahlekelwa amanoni emuva

-Delile

• 1. Ukuzivocavoca nge-aerobic
• 2. Ama-Dorsals anezingalo ezelulelwe phezulu
• 3. I-Surfboard
• 5. Ukuphakama kohlangothi
• 6. Umugqa
• Ukudla kufanele kube kanjani

Ukwehlisa amanoni emuva, kubalulekile ukuthi kwenziwe izivivinyo ezisebenza ngokugcizelela kakhulu imisipha ekhona emuva nangaphezulu, ngaphezu kwesisu esiswini. Kodwa-ke, ukuze kube nokulahleka kwamafutha ngemuva, kuyadingeka ukuthi ulahle amanoni ngokujwayelekile, kubalulekile futhi ukwenza izivivinyo ze-aerobic futhi ube nemikhuba enempilo.

Kubalulekile ukuthi izivivinyo zenziwe ngaphansi kokuqondiswa kochwepheshe bezemfundo yokuzivocavoca ukuze izivivinyo zikhonjiswe ngokuya ngesimo somuntu nenhloso yakhe. Ngaphezu kwalokho, kubalulekile ukuthi ukuzivocavoca umzimba kuhlotshaniswa nokudla okunempilo nokulinganisela okufanele kunconywe ngumuntu onomsoco ukuze kulungele ukulahleka kwamafutha.

Okunye kokuzivocavoca okungakhonjiswa ngokulahlekelwa ngamafutha, kufaka phakathi okwasemuva, yile:

1. Ukuzivocavoca nge-aerobic

Ukuvivinya umzimba nge-aerobic kubalulekile kunqubo yokulahleka kwamafutha njengoba ithanda umzimba futhi, ngenxa yalokho, ukusetshenziswa kwekhalori. Okunye ukuzivocavoca nge-aerobic okungenziwa ukuhamba, ukugijima noma ukuhamba ngebhayisikili, okungenziwa ngokukhanya kuya ekulinganiseni ngamandla ngokuya ngokuya kochwepheshe bezemfundo yomzimba.

Enye indlela yokusheshisa imetabolism nokukhuthaza ukulahleka kwamafutha ngukuqeqeshwa kwesikhawu, njenge-HIIT, okufanele yenziwe ngokulingene kuze kube ngamandla aphezulu futhi iqukethe ukushintshana phakathi kwezikhathi zomsebenzi nokuphumula. Qonda ukuthi ukuqeqeshwa kwezikhawu kungenziwa kanjani.

2. Ama-Dorsals anezingalo ezelulelwe phezulu

Lo msebenzi, owaziwa kakhulu njenge Indoda enhle, Isebenza esifundeni esingezansi emuva, isiza ukuqinisa imisipha yendawo nesisu nokunciphisa ukuncipha kwenani lamafutha. Ukwenza ukuzivocavoca umzimba, kufanele ulale phansi ngesisu phansi bese ubeka izandla zakho ngemuva kwentamo yakho noma ngaphambi komzimba wakho. Ngemuva kwalokho, umzimba kufanele uphakanyiswe, ususe isiqu nemilenze phansi.

3. I-Surfboard

Lokhu kuvivinya kusebenza emuva, kusiza ukunciphisa amafutha endaweni futhi kuthuthukise ukucaciswa okukhulu kwe-toning nemisipha. Ukwenza i-reverse fly, umuntu kufanele ahlale abheke emshinini, okungukuthi, isifuba sibhekene nesihlalo. Ngemuva kwalokho, kufanele welule izingalo zakho phambili bese ubamba imigoqo yezinsizakusebenza futhi, izingalo zakho ziqonde, vula izingalo zakho uze uzwe ukuthi izicubu zangemuva ziyangenwa yini.

5. Ukuphakama kohlangothi

Ukuphakamisa ngemuva kuyinto yokuzivocavoca esetshenziselwa kabanzi ukusebenza ehlombe, kepha kuyasiza nokusebenza emuva, kube wukuzivocavoca okuthokozisayo kwalabo abafuna ukulahlekelwa ngamafutha, bathole imisipha futhi babe nencazelo yemisipha eyengeziwe. Lokhu kuvivinya umzimba kungenziwa ngama-dumbbells, futhi umuntu kufanele abambe isisindo futhi asiphakamise eceleni ukuya ekuphakameni kwehlombe.

6. Umugqa

Ukugwedla ukuzivocavoca okungenziwa kwimishini, kubha noma nge-dumbbell, lapho kwenzeka kungahambelani. Ngaphandle kwesisindo esisetshenzisiwe, inhloso ukusisondeza esifubeni lapho wenza ingalo. Ngakho-ke, isifo sohlangothi sikwazi ukwenza kusebenze imisipha yangemuva namahlombe, ngaphezu kwesisu, okumele sinikezwe inkambiso yokuthi ukunyakaza kwenziwe kahle.

Ukudla kufanele kube kanjani

Ukudla kubalulekile kunqubo yokulahleka kwamafutha, futhi kubalulekile ukuthi kuboniswe ngongoti wezokudla ngokuya ngenhloso yomuntu kanye nezidingo zomsoco. Ukukhuthaza ukushiswa kwamafutha, kubalulekile ukunciphisa ukusetshenziswa kwama-carbohydrate, njengesinkwa ne-pasta, nokugwema ukudla okuthosiwe, okunamafutha amaningi noshukela omningi, njengeziphuzo ezibandayo, amakhukhi agxishiwe nekhekhe.

Bheka ividiyo engezansi njengoba ukudla kufanele kube yimiphumela engcono: