Ukuzivocavoca okuhle kakhulu ukuqeda amafutha we-visceral

-Delile

• 1. ukuhamba ngamandla noma ukugijima
• 2. Ukweqa intambo
• 3. Ukuzivocavoca okusebenzayo
• 4. HIIT
• 5. Ukuhamba ngebhayisikili
• 6. Prakthiza i-crossfit
• 7. Umdanso

Amafutha aqoqana ngaphakathi esiswini, abizwa ngamafutha we-visceral, angaqedwa ngomkhuba wokuzivocavoca umzimba, ikakhulukazi owe-aerobic, njengokuhamba noma ukuhamba ngebhayisikili, noma lawo ahlanganisa ingxenye yenhliziyo nemithambo yokuzivocavoca amandla, njenge-gymnastics esebenzayo noma i-crossfit., Ngokwesibonelo. Ngale ndlela, umzimba uzoshisa amakhalori futhi wehlise ukuqoqwa kwamafutha esifundeni sesisu nasemzimbeni wonke.

Kubalulekile ukukhumbula ukuthi, ngaphezu kokuzivocavoca umzimba, kufanele kuhlanganiswe indlela yokudla esiza ukushiswa kwamafutha, ngoba labo abanoshukela namafutha benza kube lula ukuqoqwa kwamafutha nokukhula kwesisu. Bheka ukuthi ukudla kufanele kube kanjani ukuqeda amafutha we-visceral.

Amafutha e-visceral ayingozi kakhulu ngoba andisa amathuba okuba nezifo ezinjengesifo sikashukela, umfutho wegazi ophakeme nesifo senhliziyo, ngaphezu kokubanga isisu esiphumayo abaningi abangathandi ukuba naso. Ezinye zezindlela eziyinhloko zokuyiqeda kahle yilezi:

1. ukuhamba ngamandla noma ukugijima

Ukuzivocavoca ukuhamba noma ukugijima kuqinisa ukushaya kwenhliziyo yakho, kusheshise imetabolism yakho ngakho-ke kuyindlela enhle yokulahlekelwa ngamafutha we-visceral. Kodwa-ke, ukuvuna imiphumela emihle, kuyadingeka ukwenza le ndlela okungenani imizuzu engama-30 kuya ehoreni eli-1, kathathu kuye kathathu ngesonto.

Bheka ukuthi ungakwenza kanjani ukujima okusebenzayo ukuze ushise amanoni.

2. Ukweqa intambo

Ukweqa intambo kungukuzivocavoca okuhle, njengoba kukhulu, futhi imizuzu engama-30 yalo mkhuba iyakwazi ukudala ukulahleka kwama-calories angama-300, ngaphezu kokusiza ukukhipha imisipha yamathanga, amathanga, isinqe nesisu.

Lokhu kuzivocavoca akunconywa kulabo abanezinkinga zamadolo osteoarticular, kunconywa nokuthi ube nesicathulo esithatha kangcono umthelela wesithende.

Funda kabanzi mayelana nezinzuzo zokweqa intambo kuvidiyo elandelayo:

3. Ukuzivocavoca okusebenzayo

Ukuqeqeshwa okuhle kokusebenza, okuholwa ngumqeqeshi wezemfundo engokomzimba, kungadala ukulahleka okukhulu kwama-calories futhi kwehlise amafutha we-visceral emasontweni ambalwa. Lolu hlobo lomsebenzi luqukethe ukuzivocavoca ngaphandle kokusebenzisa imishini yokuzivocavoca, usebenzisa isisindo somzimba uqobo, kanye nosizo lwezintambo ezinwebeka, izinsimbi ezincane namabhola, isibonelo.

Njengoba kungukuzivocavoca okunamandla kakhulu futhi kudizayinelwe ngokwezinhloso zomuntu ngamunye, i-gymnastics esebenzayo ilungele kakhulu labo abafuna ukwehlisa isisindo futhi balahle amanoni, kanye nokusiza ukuqinisa izicubu zomzimba, kufaka phakathi isisu, iqolo elingezansi, isinqe namathanga. Bheka ezinye izinketho zokuzivocavoca ezisebenzayo.

4. HIIT

I-HIIT, ebizwa nangokuthi ukuqeqeshwa kwesikhawu sokuqina, futhi iyindlela yokuzivocavoca esiza ekuqedeni amafutha e-visceral, njengoba ithanda ukwanda kwe-metabolism, okusiza kwinqubo yokulahleka kwamafutha, ngaphezu kokukhuthaza ukuthuthuka kwesimo somzimba. Futhi lawula umfutho wegazi.

Lolu hlobo lokuzivocavoca luqukethe ukwenza ukuzivocavoca okuthile ngamandla amakhulu isikhathi esiyimizuzwana engama-30 kuye kumzuzu owodwa, ukwenza ukuphumula ngasikhathi sinye bese wenza ukuzivocavoca futhi. Inani lokuphindaphinda kokuzivocavoca kumele lisungulwe ngungoti wezemfundo ngokomzimba ngokomthamo womuntu ophefumulayo nenjongo yakhe. Bona imininingwane eminingi ngokuqeqeshwa kwe-HIIT.

5. Ukuhamba ngebhayisikili

Ukuhamba ngebhayisikili kuyindlela enhle yokuqeda amafutha we-visceral, ngoba isebenza ngengxenye yenhliziyo futhi kungadala ukushisa okukhulu kwekhalori. Ngalokhu, kubalulekile ukuthi ukuzivocavoca kwenziwe, okungenani, kathathu ngesonto, imizuzu engama-30 kuye kwengama-60, futhi ngendlela ejulile, ngaphandle kokuhamba nje.

Ngakho-ke, ukuhamba ngebhayisikili kungasha ama-calories angama-400 ngehora, ngaphezu kokuqinisa imilenze nesisu.

6. Prakthiza i-crossfit

I-Crossfit iyindlela enhle yokuzivocavoca ukushisa ama-calories nokuqeda amafutha e-visceral njengoba inamandla amakhulu futhi isebenzisa amaqembu emisipha amaningana ngasikhathi sinye. Ngakho-ke, ngaphezu kokwehlisa isisindo, kubuye kuthuthukise amandla omzimba, kwandise ukukhuthazela futhi kuqinise imisipha.

I-Crossfit ingenziwa ezindaweni zokuqeqesha isisindo, ezikhungweni zokuzivocavoca umzimba noma ekhaya, ngokuholwa nguthisha womzimba. Bheka ukuthi ungaqala kanjani ukwenza i-crossfit, ngezinye izinketho zokuzivocavoca zabaqalayo.

7. Umdanso

Ukudansa kuyindlela enhle yokuzivocavoca nge-aerobic, futhi lapho kwenziwa okungenani kathathu ngesonto, kuhle kakhulu ukulahlekelwa ngamafutha esiswini. Ezinye izindlela zifaka i-zumba, i-fitdance, i-ballroom dancing noma i-hip hop, ngokwesibonelo, futhi ziyakwazi ukuqeda ama-calories angama-600 ngehora elilodwa, ngaphezu kokulwa nokudangala, ukwenza ngcono ibhalansi nokwenza ngcono ukuma komzimba.

Buka le vidiyo elandelayo futhi ufunde ukubaluleka kokudla kokulahleka kwamafutha okwenziwe endaweni: