Izindlela Ezi-10 Zokwenza Ithoni Futhi Uqinise Amathanga Akho

-Delile

• 1. Iya ekilasini lokuhamba ngamabhayisikili endlini
• 2. Thola isethi yezitebhisi
• 3. Yiyise esihlabathini
• 4. Yenza ukusebenzisa isitayela se-ballet
• 5. Thatha umdlalo
• 6. Khulisa ukuqeqeshwa kokumelana
• 7. Yenza izicubu zomzimba
• 8. Sebenza amathanga akho angaphakathi
• 9. Zama umsebenzi othile wokulinganisela
• 10. HIIT i-cardio
• Inothi mayelana nokulahlekelwa isisindo
• Okubalulekile

Yenza ushintsho

Ukuma, ukuqinisa, nokuqinisa imisipha yakho yethanga kukulungele. Amathanga aqinile asho ukuthi uzoshesha, ugxumele phezulu, futhi uthuthukise ukuzinza kwakho kukonke. Yingakho ukuqinisa imilenze kuyinjongo engcono kakhulu kunokumane uthole amathanga amancane.

Futhi, kubalulekile ukukhumbula ukuthi impilo yonke yenhliziyo nemisipha yilokho okubalulekile - hhayi ubukhulu bamajini akho.

Ngenkathi ungeke wenze ukuzivocavoca okukodwa ukukhomba ingxenye eyodwa kuphela yomzimba, kukhona izivivinyo ezithile ezigxila kakhulu emandleni omlenze nokukhuthazela kunezinye izindawo zomzimba. Ngakho-ke uma ubheke ukuqinisa nokuthinta amathanga akho, cabangela okumbalwa kokuzivocavoca.

Le misebenzi eyi-10 izokusiza ohambweni lwakho lokuqina ulibhekise emathangeni aqinile nasempilweni enempilo!

1. Iya ekilasini lokuhamba ngamabhayisikili endlini

Uma ujwayele amakilasi okuhamba ngamabhayisikili asendlini, uyazi ukuthi lolu hlobo lokuzivocavoca lusebenzisa kangakanani amathanga akho. Yingakho ukuhamba ngebhayisikili yasendlini kuyisinqumo esihle kakhulu hhayi sokuthambisa imilenze kuphela, kodwa futhi nempilo yenhliziyo nokuncipha kwesisindo.

Eqinisweni, imiphumela yonyaka owodwa we-2010 ikhombise ukwehla kwesisindo somzimba namafutha endaweni yokuhlala, abesifazane abakhuluphele kakhulu ngemuva kwezikhathi ezingama-24 zokuhamba ngebhayisikili endlini.

2. Thola isethi yezitebhisi

Ngokwesilinganiso, kumuntu onesisindo esingamakhilogremu ayi-154. Uma ufaka izitebhisi ekusebenzeni kwakho okugijima, ukhulisa ukusetshenziswa kwemisipha yakho yethanga. Njengoba zonke izinyathelo zidinga ukuthi uphakamise umzimba wakho ubheke phezulu, iphoqa imisipha yakho yomlenze ukuthi ivuthe.

3. Yiyise esihlabathini

Uma unenhlanhla yokuhlala eduze nolwandle, umqeqeshi oqinisekisiwe u-Armen Ghazarians uncoma ukuhamba olwandle njengendlela yokuqinisa amathanga akho. "Ukuqina okwengeziwe kokuhamba esihlabathini kuzosiza ithoni futhi kuqinise imisipha yakho yamathanga," kuchaza yena.

Ukuze ujwayele ukuzivocavoca esihlabathini, qala ngokuhamba esihlabathini imizuzu engama-20 usuku ngalunye. Njengoba umzimba wakho ujwayela ukuzivocavoca esihlabathini, ungangeza isikhathi ekusebenzeni kwakho kwansuku zonke.

4. Yenza ukusebenzisa isitayela se-ballet

Akuyona imfihlo ukuthi abadansi banemilenze eqinile futhi enamandla. "Ukudansa kuhlanganisa isakhi se-cardio nezinyathelo ezithile zethoni eziqinisekile ukwenza imilenze yakho ibukeke imangalisa," kusho umqeqeshi oqinisekisiwe uLyuda Bouzinova.

Lokhu kuzivocavoca kwe-YouTube ngokulandelana kwama-Pilates kuhle kakhulu ekukhuliseni nasekunciphiseni imisipha yakho yethanga. UBouzinova uthi ukulandelana okuthize kuklanyelwe ukuncika amathanga nokwakha imigqa emide, enamathoni ngokusebenza yonke imisipha yamathanga ebalulekile ngendlela ethile.

5. Thatha umdlalo

Ukushintsha okusheshayo kokuqondisa okudingekayo emidlalweni eminingi kuzosiza ukumisa imilenze yakho kuzo zonke izinhlangothi, ngokusho kwamaGhazari. Cabanga ngemidlalo edinga ukuthi usebenze imisipha yakho yethanga ngendlela efanele, njenge:

• ukubhukuda
• igalofu
• ibhola likanobhutshuzwayo
• egijima
• ivolibholi
• ukuhamba ngebhayisikili
• ukudansa

6. Khulisa ukuqeqeshwa kokumelana

Ukubamba iqhaza emisebenzini ephelele yomzimba, yokuqinisa imisipha okungenani izinsuku ezimbili ngesonto, futhi uqinise amathanga akho. Faka izivivinyo zomzimba ophansi njengamaphaphu, ukuhlala odongeni, ukuphakamisa kwangaphakathi / kwangaphandle kwethanga, nezinyathelo zokunyusa ngesisindo somzimba wakho nje.

Isihluthulelo sokuqinisa imilenze ngaphandle kokuqhuma ukugcina ama-reps ephezulu (okungenani ama-reps ayi-15 ngesethi ngayinye). Yenza imizuliswano emithathu yokuzivocavoca ngalunye ngokuphumula okuncane phakathi kokuhamba ngakunye.

Ungangeza futhi ukunyakaza komzimba ongaphezulu kokuzivocavoca komzimba wakho ophansi ngokunyakaza okukhulu okubili kokukodwa kokuqina komzimba. Isibonelo, bamba amanye ama-dumbbells bese wenza amaphaphu nge-bicep curl, noma ama-squats ngomshini wokucindezela ngaphezulu.

7. Yenza izicubu zomzimba

Ama-squat we-bodyweight, aqhekeza usebenzisa i-bodyweight yakho njengokumelana, ashise ama-calories, aqinise imisipha yomlenze wakho, futhi akhonze amathanga akho. Futhi, ungakwenza noma kuphi, nganoma yisiphi isikhathi.

AmaGhazarians ancoma ukuqala ngama-squats angama-25 okusinda emzimbeni, amahlandla amabili ngosuku (okuphelele okungama-50). Ungahlala lapho ubuka i-TV ekhaya noma ngemuva kokukhuphuka izitebhisi ezindizayo emsebenzini. Uma ulungele inselelo engaphezulu, zama le nselelo yezinsuku ezingama-30 enesisindo se-squat.

8. Sebenza amathanga akho angaphakathi

UBouzinova uthi amathanga angaphakathi kuthiwa kunzima ukuwakhomba, futhi izivivinyo eziwakhombisayo ziyinkinga kancane. Ngakho-ke, abantu abaningi beqa ngokuphelele. Kepha uma uzizwa uhlekisa ngokwenza ukuzivocavoca ejimini, kwenze ngokunethezeka ekhaya lakho.

Isinyathelo esisodwa esihle “ukuhamba nge-platypus” ongakubona kule Workout ye-YouTube Workout. Isebenza amathanga akho angaphakathi nangaphandle kanye nama-glutes wokubukeka kwamathoni ngokuphelele.

9. Zama umsebenzi othile wokulinganisela

Ungenza umsebenzi wokulinganisela ekhaya noma ejimini. "Umsebenzi wokulinganisa uthinta yonke imisipha emincane emilenzeni nasemathangeni akho, uyiqinisa ngokushesha, bese wenza imilenze emihle, enciphile," kuchaza uBouzinova.

Uthi isinyathelo esihle sokuzama ukuphakamisa umlenze owodwa ebholeni leBosu noma ukwenza umsebenzi wakho wonke ogwini lolwandle ukuze uvivinye ibhalansi yakho.

10. HIIT i-cardio

Ukuzivocavoca kwenhliziyo kushisa ama-calories futhi kuqinisa inhliziyo yakho. Kuyasiza futhi ukunciphisa amafutha omzimba. Kufaka phakathi ukuqeqeshwa kokuqina kwesikhawu esiphakeme (i-HIIT) kanye ne-Cardio-state eqinile kuhlelo lwakho lokuzivocavoca jikelele kuzokusiza ukuthi unciphise amafutha omzimba wakho wonke bese uthinta amathanga akho.

Ngokuzivocavoca okuthuthuke kakhudlwana nokusha kwekhalori, cabanga ukungeza iseshini eyodwa yesimo se-metabolic kuhlelo lwakho lokuqina. Okokuthi abantu abadala bathola okungenani imizuzu engu-150 yomsebenzi wokulinganisa ngamandla, noma imizuzu engama-75 yokusebenza ngamandla kwe-aerobic, isonto ngalinye.

Hlanganisa kokubili umsebenzi olinganiselayo futhi onamandla we-aerobic ukuze uthole ukuzivocavoca umzimba okuphelele.

Inothi mayelana nokulahlekelwa isisindo

Kubalulekile ukuqaphela ukuthi ukuthuthukisa imfanelo yakho akusho ukuthi ulahlekelwe isisindo. Kepha, uma ukuncika nokushintsha ukwakheka komzimba wakho nakho kuyinjongo, kuzodingeka ushise ama-calories amaningi kunalawo owadlayo.

Ukusebenza okuningi okungenhla kuzoshisa amakhalori futhi kuqinise imisipha yakho ngasikhathi sinye. Khumbula, ukwehlisa isisindo kancane futhi uzinze kuyindlela engcono kakhulu yokugcina ukulahleka ngokuhamba kwesikhathi.

(I-CDC) incoma ukulahlekelwa yikhilogremu elilodwa kuya kwamabili ngesonto. Abantu abenza kanjalo banamathuba amaningi okususa isisindo.

Kubalulekile futhi ukugwema ukudla ngokweqile okusika iqembu elilodwa lokudla ngokuphelele, njenge-carbs, noma ikhalori eliphansi ngokweqile, kuphawula uBouzinova.

Futhi, izinzuzo zokwehlisa isisindo zihamba ngaphezu kwe-aesthetics. Ngokuya ngocwaningo lwango-2018, ukulahlekelwa ngamasentimitha emathangeni, okhalweni nasezinqeni kungehlisa ezinye izinto eziyingozi zesifo senhliziyo.

Nawa amathiphu ambalwa asekelwa yisayensi okwehlisa isisindo ngendlela enempilo:

• Phuza amanzi amaningi, ikakhulukazi ngaphambi kokudla.
• Yidla amaqanda ngesidlo sasekuseni kunokusanhlamvu.
• Funda amalebula okudla ukuze unciphise ushukela ongeziwe.

Ufuna okuningi? Lo mbhalo unezeluleko eziningi ezisebenzayo zokwehlisa isisindo.

Okubalulekile

Ukuze uqinise futhi uthinte amathanga, kuzodingeka wenze izivivinyo ezibandakanya imilenze. Uma ukwehlisa isisindo nakho kuyinjongo, izinguquko ekudleni okuhlanganiswe namandla nokuvivinya umzimba nge-aerobic kuzokusiza ukuthi ulahlekelwe ngamafutha, uthole imisipha, futhi uthuthukise ukuqina kwakho jikelele.