7 Izinganekwane Zokuqina Okunenkani

-Delile

• Inganekwane: Imisipha "inesisindo" ngaphezu kwamanoni.
• Inganekwane: Ukuqeqeshwa kwesisindo kuguqula amafutha abe yimisipha.
• Inganekwane: Ukuphakamisa izinsimbi ezisindayo kuzodala ukuthi abesifazane bakhuphuke ngobuningi.
• Inganekwane: Ungakwazi ukuhamba ngekhilogremu eyengeziwe.
• Inganekwane: Uzoshisa amafutha amaningi esiswini esingenalutho.
• Inganekwane: Kufanele wenze i-cardio namandla ngezinsuku ezihlukene.
• Inganekwane: Ukuqeqeshwa okuncane nokuhamba kancane kwe-cardio kushisa amanoni amaningi.
• Buyekeza kwe-

Ngemuva kokudla, akukho okunye okugcwele izinganekwane, amaqiniso ayingxenye, namanga aluhlaza kunokuzivocavoca umzimba - ikakhulukazi umphumela wawo ekunciphiseni isisindo. Landela noma yisiphi salesi seluleko esingaqondile, futhi ungahle uchithe isikhathi, amandla, nemali, noma uzilimaze.

Akunasidingo sokukhipha umtshina wamanga, noma kunjalo. U-Jason Greenspan, umqeqeshi womuntu siqu oqinisekisiwe we-ACE (American Council on Exercise) nomsunguli we-Practical Fitness & Wellness, uhlonze imibono eyisikhombisa evame kakhulu, ephikelelayo engaqondwa kahle mayelana nokufaneleka-futhi wanikeza iqiniso elithembekile ukuze akusize wakhe umzimba oqinile, ozolile.

Inganekwane: Imisipha "inesisindo" ngaphezu kwamanoni.

Iqiniso: Iphawundi ipondo yipondo-ngaphandle kokuthi udelela imithetho ye-physics. Ayikho into enesisindo esingaphezu kwesinye ngaphandle uma empeleni inesisindo esingaphezulu. Kalula nje: Iphawundi elilodwa lamafutha linesisindo esilingana nekhilogremu elilodwa lemisipha. "Umehluko ukuthi amafutha anamandla kunezicubu zomzimba futhi athatha isikhala esiningi ngaphansi kwesikhumba," kusho uGreenspan. Eqinisweni, iphawundi elilodwa lamafutha licishe lilingane nesithelo samagilebhisi esincane; iphawundi eyodwa yemisipha icishe ilingane ne-tangerine. Kodwa leyo tangerine iyizicubu ezisebenzayo, okusho ukuthi ishisa ama-calories amaningi lapho uphumule kunamafutha.

Inganekwane: Ukuqeqeshwa kwesisindo kuguqula amafutha abe yimisipha.

Iqiniso: Lokhu akunakwenzeka ngokomzimba, kusho uGreenspan. "Amafutha nezicubu zomzimba yizinto ezimbili ezihluke ngokuphelele. Ukuvivinya umzimba njengokuqeqesha amandla kuzosiza ekwakheni imisipha, okukhuthaza ukulahleka kwamafutha ngokwandisa umzimba wakho wokuphumula ukuze ukwazi ukushisa ama-calories amaningi usuku lonke." Ukuze ubukeke kahle, udinga ukwakha imisipha ngokuqeqesha isisindo ngenkathi ulahlekelwa amanoni ngasikhathi sinye kepha omunye akabi ngomlingo ngomunye.

Inganekwane: Ukuphakamisa izinsimbi ezisindayo kuzodala ukuthi abesifazane bakhuphuke ngobuningi.

Iqiniso: Asikhiqizi i-testosterone eyanele, i-hormone yobulili besilisa ekhuthaza ukukhula kwemisipha, ukuze sibe nemisipha emikhulu, yenyama.Ukuphakamisa izinsimbi kwesinye isikhathi kuba necala lokwengeza inqwaba ngoba uma ungakakhiphi amafutha omzimba athe xaxa, kunganikeza umbono wokuthi uyakhula, kusho uGreenspan. Kepha imisipha ikhulisa imetabolism yakho, ngakho-ke ungesabi lawo ma-dumbbells angama-20 (noma okungenani, sebenzela kuwo).

Inganekwane: Ungakwazi ukuhamba ngekhilogremu eyengeziwe.

Iqiniso: Yize ukuhamba kungukuzivocavoca okuhle futhi iningi labantu baseMelika lingakwenzi ngokwanele, uma ufuna ukunciphisa isisindo esibonakalayo, akuyona indlela engcono kakhulu ngoba inamandla amancane futhi ayishisi amakhalori amaningi ngesikhathi noma ngemuva kwalokho. Ukuze unciphise kakhulu isisu sakho futhi usigcine sicaba, uGreenspan uthi ufuna indlela edidiyelwe yokuqeqeshwa kwamandla, i-cardio (okungcono izikhathi ezithile), kanye nokudla okulawulwa ngamakhalori. Ukwengeza amamayela ambalwa ngaphezulu ezinyaweni zakho nsuku zonke njengengxenye eyodwa yohlelo lokunciphisa isisindo lilungile futhi lihle empilweni yakho, kepha lokho kukodwa ngeke kuholele emiphumeleni ebalulekile esikalini.

Inganekwane: Uzoshisa amafutha amaningi esiswini esingenalutho.

Iqiniso: Umzimba ukhanyisa cishe inani elifanayo le-flab noma ngabe awukwenzi ngaphambi kokuzivocavoca, kusho uGreenspan. Kepha umzimba wakho nawo udinga uphethiloli ukuze wenze kahle kakhulu, wakhe imisipha, futhi ushise ama-calories, ngakho-ke kufanele uhlale udla okuthile okukhanyayo cishe imizuzu engama-30 kuye kwengama-45 ngaphambi kokuzivocavoca okufana ne-protein shake, iyogathi, noma ucezu lukakolweni isinkwa nebhotela lamantongomane.

Inganekwane: Kufanele wenze i-cardio namandla ngezinsuku ezihlukene.

Iqiniso: Ngokusho kukaGreenspan, asikho isizathu esingokwesayensi sokugcina laba bobabili behlukanisiwe, futhi nawe uphakamise amathuba akho okushaya umgomo wakho-noma ngabe yimpilo, amandla, noma usayizi webhulukwe-ngokuwahlanganisa. Futhi-ke kukhona leyo nzuzo yokonga isikhathi sonke. UGreenspan uphakamisa ukwenza isekethe lapho ungena khona phakathi kokuzivocavoca kwe-combo (squat to row or press, ngokwesibonelo) nokufushane, ukuqina okukhulu kwe-cardio bursts (njengokuphrinta ku-treadmill). Ukuya emuva naphambili kanjena ngokuphumula okuncane kwakha amandla futhi kukhuphule izinga lenhliziyo yakho ngaphezu kwesigamu esivamile sehora elliptical noma eStairmaster ngejubane elilinganisiwe.

Inganekwane: Ukuqeqeshwa okuncane nokuhamba kancane kwe-cardio kushisa amanoni amaningi.

Iqiniso: Nakuba kuyiqiniso ukuthi ukusebenzisa isikhathi eside, ukuhamba kancane kuzosebenzisa amafutha amaningi ukuze uthole amandla, akuyona indlela yokulahlekelwa amafutha; esikhundleni salokho gxila kumakholori aphelele ashile ngesikhathi nangemva kwalokho ukuzivocavoca kwakho. Umsele unikele ngemizuzu engama-75 ekhathaza ingqondo ku-trod ehamba kancane ku-treadmill, futhi wenze ukuqeqeshwa kwesikhawu noma ukuvivinya umzimba ngamandla kwesigamu-noma ngisho nekota-yaleso sikhathi, ebulala amakhalori amaningi ngesilinganiso esisheshayo futhi igcina umzimba wakho uvuselelwe okuthunyelwe -yesh sesh.

Buyekeza kwe-