Izizathu ezi-3 zokuthi Ungalahlekelwa Amafutha

-Delile

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Indoda ingafunda okuningi ngokubuka abesifazane eklabhu yezincwadi imizuzu emihlanu. Bengazi ngoba umkami uyingxenye eyodwa, futhi ngaso sonke isikhathi uma ngichitha isikhathi esincane nalezo zintokazi ngifika ngihlakaniphe kakhulu futhi ngiqiniseka ngokwengeziwe ukuthi amadoda nabesifazane ngeke bahluke kakhulu-ngaphandle uma ukhuluma ngokuzivocavoca.

Uyabona, amasu okuzivocavoca asebenza kahle kakhulu atholakala kuwo wonke amadoda nabesifazane. Futhi nokho iningi labesifazane alinakulokotha lisondele ejimini njengomfana. Ngazi kanjani? Ngoba abesifazane abayi-10 beklabhu yezincwadi zomkami bangitshele kanjalo izolo ebusuku, futhi kuyinto efanayo engiyizwe kule minyaka engu-10 edlule embonini yokufaneleka. Iqiniso liwukuthi ukuqeqeshwa "njengendoda" empeleni kuzokwenza uzizwe uthambile, u-sexier, futhi ube nabangane bakho befa ukuze bazi imfihlo yakho.

Ngakho-ke khohlwa umehluko wobulili okwesikhashana. Nanka amathiphu amathathu ayingxenye yesisekelo sami New York Times incwadi ethengiswa kakhulu kunazo zonke, Indoda 2.0: Ubunjiniyela be-Alpha. Basebenza kahle kwabesilisa, kepha njengezinto eziningi empilweni, ngokulandela le mithetho elula, umphumela uzobukeka ungcono kakhulu kowesifazane.

Umthetho 1: Namathela Eziyisisekelo

Wonke umuntu uthanda ukwenza izivivinyo ezenza ukuzilolonga kube mnandi kakhulu. Futhi lokho kulungile; ukujima kwakho kufanele kujabulise. Kodwa ukucabanga ukuthi ukulinganisa kwebhola le-Bosu noma i-plié enomlenze owodwa igxuma ngenkathi ibambe i-kettlebell kuzokuqinisa ngokushesha akulungile. Uma ufuna imiphumela, kufanele unamathele kulokho thina yazi isebenza. Futhi lokho ukuzivocavoca kwakudala, okunemisipha eminingi njengama-squats nama-deadlifts. Lezi zivivinyo zisebenza ngoba zikuphoqa ukuthi usebenzise amaqembu amaningi emisipha ngesikhathi esisodwa. Futhi lapho uvula imisipha eyengeziwe, uzogunda amanoni amaningi.

Lokhu kungase kubonakale njengokuzivocavoca kwabafana, kodwa akuwona wonke ama-squats enziwa nge-barbell egcwele isisindo esiningi. (Yize abesifazane kungafanele besabe izinsimbi ezisindayo; bona ungakwenzi zikwenze ube mkhulu.) Ukuhluka kwalokhu kuzivocavoca akupheli isikhathi futhi kusebenza kakhulu. Bamba ama-dumbbells bese uzama ama-squat split squats (Chofoza lapha ukuze ubone indlela yokwenza ividiyo.). Imilenze yakho nesinqe sakho kuzokubonga.

Umthetho 2: Ngaphansi kweCardio

Abesifazane abaningi benza i-cardio njengendlela yokunciphisa umzimba kunamadoda. Lokhu akuyona inkolelo-yinto yangempela. Lokho akusho ukuthi amadoda awanacala ngokulinganayo. (Sichithe ingxenye yesahluko sonke ku- Ubunjiniyela be-Alpha ukubhuqa inganekwane yokulahlekelwa kwamafutha enhliziyo.) Kuyiqiniso i-cardio ikusiza ukuthi ushise amakholori… kodwa nokudla kuyawashisa. Ngakho-ke akuyona inkinga leyo; ufuna ukuthola ifayela le- esebenza kahle kakhulu izindlela zokushisa ama-calories futhi okubaluleke nakakhulu amafutha. Futhi ufuna ukwakha umzimba okwenza kube lula kuwe ukuthi ujabulele ukudla okuthandayo, akunjalo?

Yingakho i-cardio ingeyona impendulo. Noma, okungenani, akusona isixazululo esiyinhloko. ICardio izoshisa amakhalori, futhi ukuqeqeshwa kwesisindo kungenzeka kushise amanoni. Uma uzokwenza i-cardio, yenze ibe yesibili ekuqeqesheni isisindo. Lokho kusho ukuthi ukwenza i-cardio ngezinsuku ezihlukene (uma unesikhathi) noma ngemva kokuzivocavoca umzimba. Into enhle kakhulu yokuphakamisa izinsimbi ukuthi umzimba wakho uvumelana nemisipha entsha ozoyakha, okusho ukuthi umzimba wakho uzobe uphakeme, uzoshisa ama-calories amaningi, futhi uzoshintsha amahomoni akho (njenge-insulin) ukuze ukwazi ukuphatha ukudla okuthandayo.

Umthetho 3: Ukuqina Okwengeziwe

Ngichithe isikhathi esanele ejimini ukwazi ukuthi ukwenza ukuqina komphakathi kuwumbono omuhle. Zimbalwa izinto ezingcono kunokuya ejimini nabangani noma ukuba yingxenye yokuqina kweqembu, kungaba yi-bootcamp, Crossfit, noma iZumba. Okungalungile ukugxila esicini sezenhlalo ngaphezu kokujima ngokwako. Iningi labafana lingena ngomqondo wokuthi "hamba mkhulu noma uye ekhaya". Yize lokhu kungaholela ekulimaleni, kusondele engqondweni efanele ngokuthola imiphumela.

Uma uya ejimini, ufuna ukungena futhi uphume. Ukuzivocavoca okude akukhona ukusebenzisa okungcono. Ukujima okuqinile yikho okusebenzayo. Ukushaya kwenhliziyo yakho kufanele kuphakanyiswe futhi kufanele ujuluke uzwe imisipha yakho isebenza. Ukuguqula ngokuphelele umzimba wakho akuthathi isikhathi esiningi-kodwa kuthatha umzamo omkhulu. Uma ufuna umbono wokuthi wonke umzamo uzwakala kanjani, zama lokhu kulandelana kokuzivocavoca okubili okulula. Ibizwa ngokuthi yi-countdown. Kungase kuthathe amaminithi angu-10 kuphela, kodwa kungase kuzwakale njengokujima okunzima kunawo wonke owake wawenza. Sebenzisa lokhu njengesisekelo sokuthi kufanele ucindezele kangakanani ukuthola umzimba owufunayo.

Countout Amazing

Yenza izikhathi ezingu-10 ze-kettlebell (noma i-dumbbell) swing

Ngaphandle kokuphumula, yenza ama-burs angu-10

Noma kunjalo ngaphandle kokuphumula, yenza ama-sws angu-9

Manje yenza ama-burpees angu-9

Qhubeka nephethini uze wenze ukuphindaphinda okukodwa kokuzivocavoca ngakunye, uzama ukuphumula kancane ngangokunokwenzeka (noma cha) phakathi kokuhamba.

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