Izinto Eziyi-7 Abaqeqeshi Abafuna Ukukutshela Kodwa Ungazenzi

-Delile

• "Phansi! Phansi! Phansi!"
• "Ungenza Okungcono Kakhulu!"
• "Ungazungezi Umhlane Wakho!"
• "Faka Isisindo Esithile!"
• "Gcina Isifuba Sakho Siphezulu!"
• "Beka ifoni yakho kude!"
• "Yidla Okuthile!"
• Buyekeza kwe-

Cabanga ukuthayipha i-imeyili ngezindololwane zakho.Ungase ukwenze, kodwa bekuzogcwala ama-typos futhi kuthathe isikhathi esiphindwe kathathu uma unganamathela kuhlelo olujwayelekile lokuthinta ngomunwe. Iphuzu lami: Ukwenza umsebenzi wenze ngesikhathi esincane, ukusebenzisa ifomu elingalungile akunangqondo impela. Kunjalo nangokujima kwakho.

Ifomu elifanele lokuzivocavoca alibalulekile nje kuphela ukuze uthole imiphumela ebumba umzimba oyifunayo, liphinde libaluleke kakhulu ukuze uhlale ungenazinhlungu-nokulimala. Izindaba ezinhle ukuthi izinguquko ezimbalwa ezinhle enkambisweni yakho zingasiza ukukhulisa yonke iminithi oyichitha ejimini. Abaqeqeshi bayakwazi lokhu, futhi bafuna ukukutshela, kodwa njengoba kungebona bonke abantu abasazisayo iseluleko esingasicelanga, ngokuvamile baluma ulimi lwabo. Lapha, izinto eziyisikhombisa abazicabangayo-nsuku zonke. Lalela phezulu!

"Phansi! Phansi! Phansi!"

Uma kwenzeka: Ama-squats.

Kungani kukubi: Ngokungangeni phansi ngokwanele esikhungweni, uphuthelwa ukuhlanganisa yonke imisipha emilenzeni yakho, embotsheni, nasemgogodleni. Futhi imisipha embalwa oyisebenzisayo, amakhalori ambalwa owashisayo. Endaweni ephansi kakhulu yesikwele sakho, amathanga akho kufanele afane nomhlabathi.

Ilungiswa kanjani: Yima phambi kwesihlalo noma ibhentshi wenze ama-squats ambalwa wokuzijwayeza, uphushe izinkalo zakho emuva bese wehlisa phansi uze ucishe uhlale. Lokhu kuzokusiza ukuthi ufunde ukuthi ifomu elifanele le-squat lizwakala kanjani. Gxila ekugcineni isisindo sakho ezithendeni nasesifubeni sakho (kufanele ukwazi ukufunda noma yimuphi umbhalo ehembe lakho esibukweni). Ngesimo esifanele, uzosebenza imisipha efanele futhi ulolonge imilenze emincane kanye nezinqe eziqinile ngokushesha.

"Ungenza Okungcono Kakhulu!"

Uma kwenzeka: Ama-crunches.

Kungani kubi: Ama-crunches adinga umgogodla wakho ukuba ungene ku-flexion, okubeka ukucindezeleka okungadingekile emhlane. Futhi azibandakanyi isisu esinqamulelayo (imisipha yakho engaphakathi ejulile), okuyisihluthulelo sesisu esicabalele.

Ilungiswa kanjani: Yenza amapulangwe esikhundleni! Noma yikuphi ukuhluka kweplanka kuqinisa yonke imisipha engxenyeni, emilenzeni nasezingalweni futhi kuthuthukise ukuma.

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"Ungazungezi Umhlane Wakho!"

Uma kwenzeka: Ama-Deadlifts.

Kungani kukubi: Abesifazane abaningi banomkhuba wokuzungeza umhlane wabo njengoba beya phambili ngesikhathi sokubulawa kwabantu, kepha lokhu kubeka ingcindezi enkulu ngemuva, ikakhulukazi lapho bephethe ama-dumbbells. Kufanele uzwe lokhu kunyakaza ikakhulukazi kuma-hamstrings akho kanye nama-glutes.

Ilungiswa kanjani: Qiniseka ukuthi ugcina umnyombo wakho usebenza sonke isikhathi, buyisela izinkalo zakho emuva, futhi ugcine isifuba sakho siphakanyisiwe njengoba wehlisa isibilini sakho. Gcina ama-glutes ehlangene futhi ugobe kancane emilenzeni yakho. Yehlisa kuphela phansi uze uzwe ukunweba okuncane ezinkalweni zakho, bese usebenzisa ama-glutes akho, hhayi umhlane wakho, ukubuyela ekumeni.

"Faka Isisindo Esithile!"

Uma kwenzeka: Ukuqeqeshwa kwamandla.

Kungani kukubi: Ukuphakamisa izinsimbi ezisindayo ngeke kukwenze ube mkhulu! Uma ungenawo amandla esitimela enokumelana okwanele nokukhathala ngokuphelele imisipha yakho, ngeke ungeze isisindo semisipha ethosa amafutha kuhlaka lwakho.

Ilungiswa kanjani: Khetha isisindo esinzima ngokwanele ukukuvumela ukuthi uqedele isethi eyodwa futhi ungenzi okunye. Ngaphezu kokuhamba kwamandla, engeza izikhawu ze-cardio (amasekhondi angama-30 entambo yokugxuma, ama-sprints, njll.) Enkambisweni yakho. Le nhlanganisela izokwakha imisipha ezolile, ishise amafutha, futhi igcine imetabolism yakho iphakeme amahora amaningi ngemva kokushiya ijimu.

"Gcina Isifuba Sakho Siphezulu!"

Uma kwenzeka: Ama-squats, ama-deadlifts, ama-lunges, noma ibhola lezokwelapha liphonsa.

Kungani kubi: Ukuvumela isifuba sakho siwe lapho wenza lokhu kuhamba, kungakhathaza iqolo elingezansi futhi ubeke ukucindezeleka entanyeni nasemahlombe.

Ilungiswa kanjani: Qaphela. Hlala ucabanga ngokugcina isifuba siphakanyisiwe futhi udwebe amahlombe phansi nangemuva phakathi nakho konke lokhu kuvivinya.

"Beka ifoni yakho kude!"

Uma kwenzeka: Ngaso sonke isikhathi.

Kungani kubi: Ukumisa ukujima kwakho ukubuka ifoni yakho kubambezela izinga lokushaya kwenhliziyo yakho nokusha kwekhalori. Uma usebenzisa ifoni yakho ngenkathi usebenzisa umshini wokunyathelisa, ubuye uphuthelwe yinzuzo yezengqondo yokusebenza; yisikhathi esifanele sokusula ingqondo yakho bese usetha kabusha.

Ilungiswa kanjani: Shiya ifoni yakho emotweni noma ekamelweni lokungena. Indlela engcono kakhulu yokuthatha ikhefu lobuchwepheshe futhi ugxile emqondweni nasemzimbeni wakho ukugcina ifoni igcinwe endaweni lapho ungeke ukwazi ukuyibuka khona.

"Yidla Okuthile!"

Uma kwenzeka: Ngemuva kokuzivocavoca kwakho.

Kungani kukubi: Uma uzama ukwehlisa isisindo, kungase kubonakale kuwumqondo omuhle ukweqa ukudla ngemva kokujima kwakho. Lokhu bekungeke kube kude neqiniso. Ngemuva kokuzivocavoca umzimba, umzimba wakho udinga ukuqala ukuzivuselela nokuzilungisa kusuka kuseshini yakho yokuqeqeshwa. Ngamanye amagama, idinga amakhalori. Umzimba wakho uzosebenzisa ama-calories owadlayo ngokuzenzakalela (ukulungisa nokuthola kabusha) hhayi kabi (isitoreji samafutha).

Ilungiswa kanjani: Ngokulandela ukuzivocavoca kwakho, ukubheja kwakho okuhle kakhulu ukudla okuwuketshezi okuqukethe amaprotheni nama-carbohydrate. Lezi ziphuzo azidingi ukugayeka okuningi, ngakho-ke izakhamzimba zizongena ngokushesha kusistimu yakho, zivumele umzimba wakho ukuba uqalise inqubo yokutakula. Imizuzu engamashumi amane nanhlanu kuya ehoreni elilodwa ngemuva kokuzivocavoca kwakho, yidla ukudla okuphelele, futhi okuqukethe amaprotheni nama-carbohydrate. Isibonelo, ucezu lwenhlanzi olune-quinoa nesaladi eluhlaza kanye namafutha omnqumo kungaba isidlo esihle ukuba sibe nalesi sikhathi.

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