Buza Umqeqeshi weCeleb: Izinyathelo ezi-5 Zokuguqula Umzimba Wakho

-Delile

• Ukudla okunomsoco
• Lala
• Ingqikithi Yokuqeqeshwa Kwamandla Omzimba
• I-High-Intensity Interval Training (HIIT)
• Ukuqeqeshwa Okuqinile-Okuqinile Kwezwe
• Buyekeza kwe-

Umbuzo: Ukube ubunamasonto ayisithupha kuya kwayisishiyagalombili kuphela ukulungiselela iklayenti indima yefilimu, i-Victoria's Secret photoshoot, noma i- I-Sports Illustrated Swimsuit Edition, yiziphi izinto ezinhlanu eziphezulu ongagxila kuzo?

Ukudla okunomsoco

Ukudla okunomsoco kuyinto ebaluleke kakhulu ekuthuthukiseni ukwakheka komzimba. Yingakho enye yezinto zokuqala engizenzayo ukudlulisela amaklayenti ami kochwepheshe bemboni njengoDkt Mike Roussell (Ungamazi njengoDokotela Wokudla KaShape) noma uDkt Brooke Kalanick. Ngibayeka benze lokho abakwenza kangcono kakhulu ukuze ngikwazi ukugxila kulokho engikwenza kahle kakhulu ukuklama izinhlelo ezisebenza kahle kakhulu zokulungisa isimo kanye nokuqeqesha. Lokho kusho ukuthi, nansi imithetho emihlanu okufanele ilandelwe ukusiza noma ngubani ukuthi ashayele umsoco wakhe:

• Susa ukudla okusetshenzisiwe
• Yidla umthombo wamaprotheni mafutha wekhwalithi ephezulu kukho konke ukudla
• Faka inqwaba yemifino ene-fiber ephezulu ngokudla kwakho
• Faka imithombo emihle yamafutha afana nokwatapheya, amantongomane kanye / noma imbewu, kanye no-Omega 3's
• Phuza ama-2-3 amalitha amanzi ngosuku, ngaphezulu ngezinsuku ozivocavoca ngazo

Lala

Ukuthuthukisa ukulala kuzothuthukisa ngokuphelele ukwakheka komzimba wakho. Ukuntuleka kokulala kubangela ukwanda kwehomoni ghrelin evusa inkanuko nokuncipha kwe-leptin, i-hormone ekusiza uzizwe ugcwele futhi ushise amanoni.

Lwela ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye ubusuku ngabunye. Ngenkathi abanye abantu besebenza kahle emahoreni ayisithupha okulala, iningi lisebenza kahle kakhulu ngobuncane bamahora ayisikhombisa.

Awukwazi ukulala? Zama ukuthatha isengezo se-magnesium ngaphambi kokulala. Uma ukuhlala ulele kuyinkinga yakho, qiniseka ukuthi igumbi lakho lipholile futhi limnyama. Isengezo se-tryptophan singakusiza futhi ukuba ulale ubuthongo obukhulu, okubaluleke kakhulu ekululameni ngokomzimba.

Ingqikithi Yokuqeqeshwa Kwamandla Omzimba

Ukuqeqeshwa kwamandla kufanele kube yingxenye ebalulekile yesifiso sanoma ngubani sokwakha umzimba oqinile, omncane. Ukumelana nokuqeqeshwa, ukuhlinzeka ukuthi kuyaqhubeka emvelweni, kwakha isisindo somzimba esinciphile, okusiza ekugcineni ukushisa ama-calories amaningi, noma ngabe umzimba wakho usuphumule. Ngincoma izikhathi ezintathu zokuqeqeshwa komzimba ngokuphelele ngesonto. Ukuze uthole imiphumela emihle, yenza ukunyakaza kwakho njengokujikeleza noma sebenzisa amasethi wokubhangqa angancintisani (okunye phakathi kokuzivocavoca okuqeqesha amaqembu emisipha aphikisayo). Lelo yindawo emnandi yokushaya umzimba omncane.

I-High-Intensity Interval Training (HIIT)

Ukuqeqeshwa kwe-High-intensity interval (HIIT) kuyindlela ephumelela kakhulu futhi ephumelelayo yokwenza i-cardio. Ngokuvamile ngithola ukuthi abantu abaningi benza kahle kakhulu ngezinsuku ezimbili ngeviki zezikhawu zokuqina okukhulu (ngezinsuku eziphakathi kwezikhathi zokuqeqesha amandla). Nayi imithetho emibili elula yokwakha uhlelo olukhulu lwe-HIIT:

1. Izikhawu zomsebenzi kufanele zibe amasekhondi angu-30-60 ngaphezu kwamaphesenti angu-80 wesilinganiso esiphezulu sokushaya kwenhliziyo yakho noma, uma usebenzisa isilinganiso sokuzikhandla okucatshangwa ukuthi (i-RPE), izikhawu zakho zomsebenzi kufanele zibe ndawana thize phakathi kuka-7 no-9 (Chofoza lapha ukuze ubone Isikali se-RPE).

2. Izikhawu zokululama kufanele zibe amasekhondi angu-60-120 kumaphesenti angu-55-65 wokushaya kwenhliziyo okukhulu noma i-RPE engu-2-3.

Kunezindlela eziningi zokwenza lezi zikhathi, kepha izindlela engizithandayo zibandakanya: ama-sprints egquma, ukuhamba ngebhayisikili okumile (okungcono kubhayisikili labalandeli noma ibhayisikili eliphothayo), ukugwedla, iVersa-Climber, noma umshini wokunyathelisa.

Nali ifomula yokunquma izinga lokushaya kwenhliziyo kwakho okuphezulu:

UMax HR = (207 - (0.7 × ubudala))

Ukuze unqume izindawo zakho eziqondiwe phakathi nezikhathi zomsebenzi nezokutakula, mane nje wandise i-HR yakho enkulu nge-.8 bese ngo-.55 noma .65.

Ukuqeqeshwa Okuqinile-Okuqinile Kwezwe

Ekugcineni, uma unesikhathi esingeziwe kusheduli yakho, ngingahle ngiphakamise ukuthi ngingeze ngosuku olulodwa lweseshini yokutakula i-aerobic (ukuvivinya umzimba okuqinile). Lokhu kungaba ukuzivocavoca kwemizuzu engama-30 noma engama-45 ku-elliptical noma ku-treadmill cishe ngamaphesenti angama-55-65 we-HR yakho enkulu noma i-RPE engu-2.5-3.5.

Buyekeza kwe-