Izizathu Ezingu-7 Zokunciphisa Ukujima Kwakho

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Uma uvame ukubuka iwashi ngesikhathi sokuzivocavoca okubonakala kudonsa phambili, uzojabula ukwazi ukuthi inqubo esheshayo yemizuzu engu-20 noma engama-30 yokuzivocavoca ingaba kuhle uma kungenjalo ingcono. Ngesonto eledlule, i-New York Times ibike ngamakilasi ambalwa "aveza" anciphisa isikhathi sokuzivocavoca ngokuvuselela amandla. Siqoqe izizathu eziyisikhombisa eziphezulu zokuthi kungani ukusebenzisa okufushane kukude emiphumeleni:

1. Shisa amafutha amaningi usuku lonke. "Ukwenza ukujima kwakho kube kufushane futhi kube namandla kakhulu akugcini ngokugcina isikhathi, kodwa futhi kungashisa ama-calories amaningi," kusho uJari Love, inkanyezi ye-DVD ethi "Get Extremely Ripped Boot Camp". Ukusebenza okufishane kuvame ukufaka ukunyakaza okusheshayo nokufinyela kwemisipha okusheshayo, okungena kuma-carbs njengomthombo kaphethiloli. "Lapho izinga lokushaya kwenhliziyo yakho likhuphuke lafika ezingeni lokuthi uvutha ama-carbs ngokuyinhloko, kusho ukuthi uzoshisa amanoni amaningi ngesikhathi sokuzivocavoca futhi ngemuva ukujima kuphelile. "

2. Yakha imisipha. Imisipha yethu ye-fiber 'eshesha kakhulu-leyo ebuthwe ngesikhathi sokunyakaza okusheshayo, okusheshayo-"ibalulekile emandleni emisipha, isivinini namandla," kusho uLove. Uma udinga ikhefu elisheshayo phakathi nokujima, shintshela ekuhambeni 'kokushibilika kancane' okwenziwe ngamabomu, njengama-squats noma ama-crunches; bazosiza ukuzungeza ukujima kwakho kwemisipha.

3. Qinisa inhliziyo yakho. Ukukhuphula inhliziyo yakho imizuzu engama-20 noma engama-30 nsuku zonke kuzoyenza iqine futhi ibe nempilo, ngokusho kothando. Bheka ukuzungeza kwethu imikhuba ye-cardio esheshayo.

4. Vimbela ukulimala. “Uma uqeqesha umzimba wakho ukuthi ukwazi ukunyakazisa ngokushesha nangokuzumayo, uzobe ukulungele kangcono ukwenza imisebenzi yansuku zonke,” kusho uLove. Futhi, ukuzivocavoca okufushane kusho okuncane kokugqoka nokudonsa okuholela emisipheni ebuhlungu.

5. Izaba zeBust. Ungase ungakwazi ukuzibophezela intambama yonke ejimini. Kodwa isigamu sehora-noma ngaphansi-sokusebenza kulula ukumpintsha ngisho nasosukwini olumatasa kakhulu.

6. Khulisa isikhathi sakho. Ukuzivocavoca okusheshayo okungcono kakhulu kukusiza ukuthi "wenze imisebenzi eminingi" ngokunyakaza okushaya amaqembu emisipha eminingi ngokulandelana, njengamaphaphu anama-bicep curls noma ama-squats alandelwa umshini wokucindezela. Futhi ukuzilolonga "kokuveza" kukhahlela umfutho ukusheshisa uhambo lwakho oluya endaweni eshisa amafutha.

7. Lola ukugxila kwakho. "Ngihlala ngibona abafundi bezibamba ngesikhathi sekilasi lehora, bekhathazeke kakhulu ngokuzithokozisa kangangokuthi abaze banikele ngakho konke," kusho uDonald Hunter, umqeqeshi we-cardio kickbox eRochester. "Ukwazi ukuthi ukuzilolonga kufushane kusho ukuthi kungenzeka ukuthi unikele ngakho konke, zisuka nje."

UMelissa Pheterson ungumbhali wezempilo nobungqabavu kanye nethrend-spotter. Mlandele ku-preggersaspie.com naku-Twitter @preggersaspie.

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