Ungasilahla kanjani isisu ngeviki elilodwa

-Delile

• Ukuzivocavoca ukulahlekelwa isisu ngeviki elilodwa
• Ukuzivocavoca okuhle kakhulu kokulahlekelwa yisisu
• 1. Ubuhlanga
• 2. Isigaba se-Aerobic
• 3. Ukweqa intambo
• 4. Ibhayisikili
• 5. ukuhamba ngamandla
• 6. Ukubhukuda
• Ukudla ukuze ulahlekelwe yisisu ngeviki elilodwa

Isu elihle lokwehlisa isisu ngokushesha ukugijima imizuzu engama-25 nsuku zonke futhi udle ukudla okunama-khalori ambalwa, amafutha kanye noshukela ukuze umzimba usebenzise amafutha aqoqiwe.

Kepha ngaphezu kokugijima kubalulekile ukwenza izivivinyo zesisu ngoba zisiza ukuqinisa isisu, ukuthuthukisa ukubukeka kwesisu. Uma ungathandi noma ungakwazi ukwenza ukuhlala phansi kwazi okunye ukuzivocavoca ukuze uchaze isisu sakho ngaphandle kokwenza ukuhlala phansi.

Yize isonto eli-1 kuyisikhathi esifushane kakhulu sokuqeda wonke amafutha anqwabelene, kungenzeka ukuthi wehle isisindo futhi ususe isisu. Bona ukuthi siyini isisindo sakho esifanele ngokufaka idatha yakho:

Ukuzivocavoca ukulahlekelwa isisu ngeviki elilodwa

Ukuzivocavoca okuhle kakhulu kokulahlekelwa ngamafutha esiswini ngokushesha ukugijima ngoba kusebenzisa inani elikhulu lama-calories esikhathini esifushane, ngoba ngemizuzu engama-25 kuphela yokusebenza, kusetshenziswa okungenani ama-calories angama-300, ngokwesibonelo. Uma uqala ukuzivocavoca umzimba, qala kancane futhi kancane kancane wandise isikhathi namandla okuqeqeshwa kwakho.

Okunye ukuzivocavoca ukuqeda ukuzivocavoca nsuku zonke ukuze ulahlekelwe yisisu ngeviki eli-1 yizisu, okungezelela ekuqiniseni isisu, ezinciphisa inani lamafutha aqoqwe esifundeni, okusiza ukulahlekelwa yisisu. Yazi izivivinyo ezinkulu zokuchaza isisu.

Ukuzivocavoca okuhle kakhulu kokulahlekelwa yisisu

Ukuzivocavoca okuhle kakhulu kokushisa amafutha asendaweni yilawo ashisa amakhalori amaningi ngehora elingu-1 lomsebenzi, njenge-aerobics elandelayo:

1. Ubuhlanga

Ukugijima kuyindlela yokuzivocavoca esebenza kahle kakhulu yokwehlisa isisindo futhi wehlise isisu, ngoba ngaphezu kokusebenzisa imisipha eminingana nokukhuthaza ukukhuthazela kwemisipha nokwenza ngcono isimo somzimba namandla we-cardiorespiratory, kusheshisa imetabolism, kuvuse ukushiswa kwamafutha.

Isu lokusheshisa inqubo yokwehlisa isisindo nesisu ukuqeqeshwa kwesikhawu, okumele kwenziwe ngamandla amakhulu futhi okuqukethe ukushintshana phakathi kwezikhathi zomzamo nokuphumula, okungasebenza noma ukwenziwa, njengoba kukhulisa kakhulu imetabolism. Kubalulekile ukuthi lolu hlobo lokuqeqeshwa luhambisane nochwepheshe wezemfundo yokuzivocavoca umzimba ukuze agweme ukulimala futhi aqiniseke ukuthi umsebenzi wenziwa ngamandla amakhulu. Bona ukuthi kuyini nokuthi yiziphi izinhlobo zokuqeqeshwa kwesikhawu.

2. Isigaba se-Aerobic

Amakilasi e-Aerobic, njenge gxuma, ukulwa komzimba futhi i-zumba, ngokwesibonelo, nayo iyindlela yokulahlekelwa yisisu, njengoba yenziwa ngamandla amakhulu futhi ibuye ithuthukise nesimo somzimba somuntu. Ngaphezu kwalokho, amakilasi e-aerobic ngokuvamile abanjwa ngamaqembu, okwenza umuntu oyedwa avuselele omunye ukwenza lo msebenzi ngendlela efanele.

3. Ukweqa intambo

Ukweqa intambo ukuzivocavoca okuphelele, njengoba kuvusa imisipha, kuthuthukisa impilo yohlelo lwezinhliziyo nokuphefumula, kuthuthukisa isimo somzimba, futhi kusheshise imetabolism, kuvuna ukulahleka kwama-calories nokushiswa kwamafutha. Ukuze imiphumela inakekelwe kubalulekile ukuthi lokhu kuvivinya umzimba kwenziwe ngokubambisana nabanye nokuthi umuntu abe nokudla okunempilo futhi okunempilo.

Ukweqa intambo kuwumsebenzi ophelele futhi kunezinzuzo eziningana zezempilo. Thola izinzuzo zokweqa intambo ngokubuka ividiyo elandelayo:

4. Ibhayisikili

Ukwenza ukuzivocavoca ngebhayisikili futhi kuyindlela yokukhuthaza inqubo yokwehlisa isisindo futhi ulahlekelwe yisisu, njengoba kukhuthaza ukuzuza kwemisipha nokukhulisa amandla emisipha nokubekezela, futhi lapho inani lemisipha likhula, amandla omzimba ayanda. Ekushiseni amafutha.

5. ukuhamba ngamandla

Lapho ukuhamba kwenziwa ngejubane elisheshayo futhi elizinzile, kungenzeka ukusheshisa imetabolism futhi kukhuthaze ukuncipha komzimba nokulahleka kwamafutha. Kodwa-ke, ukuze lokhu kwenzeke, kuyadingeka ukuthi ukuhamba kwenziwe njalo, okungenani imizuzu engama-30 futhi ngamandla amakhulu, ngaphezu kokuhambisana nokudla okwanele.

6. Ukubhukuda

Ukubhukuda nakho kungukuzivocavoca umzimba okungenziwa ukunciphisa umzimba, njengoba kuthuthukisa isimo somzimba futhi kuqinisa imisipha, esiza ekushiseni amafutha.

Ukudla ukuze ulahlekelwe yisisu ngeviki elilodwa

Ukudla okuzolahlekelwa yisisu ngesonto kuqukethe ukuhlinzeka ngomsoco omningi ngobuncane bama-calories, amafutha noshukela. Kulesi sidlo kunconywa:

• Ukwenza Ukudla okungu-6 ngosuku, njalo udla njalo ngamahora amathathu;
• Phuza okungenani amalitha ama-2 we amanzi noma itiye eliluhlaza ngosuku;
• Yidla okukodwa isaladi ehlukile nsuku zonke kanye nenani lenyama, inhlanzi noma inkukhu elingana nentende yesandla sakho;
• Yidla 2 izithelo ngosuku, nsuku zonke, mhlawumbe ngoshukela omncane;
• Okuzo thathwa Ama-yogurts ama-2 ane-lactobacilli ebukhoma ngosuku, njenge-Yakult, ngoba izokwenza lula ukuhamba kwamathumbu, kunciphise isisu;
• Yidla usawoti omncane, ukhethe i- amakhambi namasaladi okuthosa ngolamula, isibonelo;
• Thatha inkomishi eyodwa ye itiye le-boldo isigamu sehora ngaphambi kwesidlo sasemini nesasebusuku ngoba ilwa namagesi ngakho-ke isisusa isisu.

Bheka futhi le vidiyo elandelayo bese uhlola ukudla okufanele ukukufake ekudleni kwakho ukuze ulahlekelwe ngamafutha asendaweni:

Izinhlelo zokwehlisa isisindo ezinemiphumela ehlala njalo yilezo ezibandakanya ukuvivinya umzimba njalo nokufundiswa kabusha ngokudla, kepha-ke, ngesonto kungenzeka ukuthi kutholakale imiphumela ebonakalayo, kepha ukugcwalisa le ndlela yokwelashwa esisheshayo singabuye sisebenzise izindlela zokwelapha zobuhle ezifana ne-lipocavitation, imvamisa yomsakazo kanye ne-lymphatic drainage yokuqeda uketshezi oluningi, amafutha nokuqinisa isikhumba. Bheka uhlelo oluphelele lokulahlekelwa yisisu ngeviki elilodwa.