Yimuphi umsebenzi omuhle wokunciphisa umzimba?

-Delile

• Uqeqesha kanjani ekhaya ukunciphisa umzimba
• Ongakudla ngokunciphisa umzimba

Ukuzivocavoca okulungele labo abafuna ukunciphisa isisindo ngendlela enempilo kufanele bahlanganise izivivinyo ze-aerobic ne-anaerobic, ukuze umsebenzi owodwa uqedele okunye. Ezinye izibonelo zokuzivocavoca nge-aerobic ukuhamba, ukugijima, ukubhukuda noma ukuhamba ngebhayisikili, kanti ezinye izibonelo zokuzivocavoca nge-anaerobic zifaka ukuqeqeshwa kwesisindo noma amakilasi ejimu yasendaweni.

Ngenkathi izivivinyo ze-aerobic njengokuhamba noma ukugijima, zishise ama-calories amaningi ngesikhathi esifushane futhi zithuthukise ukuqina kwenhliziyo, ukuzivocavoca nge-anaerobic njengokuqeqeshwa kwesisindo kukhulisa isisindo semisipha, kusebenze amandla amaningi futhi kuthuthukise nomugqa womzimba.

Ngokuvamile, lapho umgomo wokuqeqeshwa ukunciphisa isisindo, okuhle ukukwenza cishe imizuzu engama-20 yokuqeqeshwa kwe-aerobic kulandelwe imizuzu engama-30 kuye kwengama-40 yokuzivocavoca okwenziwe endaweni, njengokuqeqesha isisindo. Kodwa-ke, ukuzivocavoca ngakunye kufanele kushintshwe nguthisha wokuzivocavoca, ngoba kuya ngesimo somzimba somuntu ngamunye.

Uqeqesha kanjani ekhaya ukunciphisa umzimba

Ukwenza izivivinyo zokwehlisa isisindo ekhaya, kunconywa ukuhlanganisa izivivinyo ze-aerobic ne-anaerobic ngokulandelayo:

1. Qala ngokugijima, ukuhamba ngezinyawo, ukuhamba ngebhayisikili noma nge-rollerblading imizuzu eyi-10 kuya kwengu-15;

2. Zivocavoce i-gymnastics yasendaweni noma ngesisindo somzimba wakho imizuzu engama-20 noma engama-30.

Izisindo ezincane zingasetshenziselwa ukwenza izivivinyo, ezandisa isidingo sokuzivocavoca futhi zingathengwa ezitolo zezinto zemidlalo, njengeDecathlon, ngokwesibonelo. Uma ufuna ukulahla amafutha esiswini bese uchaza i-abs yakho, bona ukuthi iziphi izivivinyo ongazijwayeza ukuzivocavoca umzimba okungu-6 ukuze uchaze isisu sakho ekhaya.

Yize ukuqeqeshwa ekhaya kunethezeke kakhudlwana futhi kungonga, uma kungenzeka okuhle ukuqeqesha ejimini, ukuze ukuqeqeshwa kubhekwe njalo futhi kuguqulwe ngungoti.

Ongakudla ngokunciphisa umzimba

Ngaphezu kokuzivocavoca umzimba, ukudla kubaluleke kakhulu ukwehlisa isisindo, ikakhulukazi ngaphambi nangemva kokuqeqeshwa. Njalo faka izingxenye ezimbili zemifino epuletini, udle ukudla okungu-6 ngosuku futhi ususe amaswidi, amakhukhi, amakhukhi agxishiwe, ukudla okusheshayo, ukudla okugayiwe kanye nokudla okuthosiwe, lena eminye yemikhuba yokudla ekusiza ukuthi wehle isisindo. Bona ukuthi yini ongayidla ukuze unciphise isisindo, kokuthi Ungakwenza kanjani ukudla okunempilo ukuze unciphise isisindo.

Ukudla okulungile kusiza ukushisa amanoni futhi kwandise isisindo semisipha, ngakho-ke bona amathiphu avela kusazi sethu sokudla ngokudla okufanele sikudle ngaphambi nangemva kokuqeqeshwa, kuvidiyo elandelayo: