Izindlela Ezi-9 Ezingcono Kakhulu Zokulahlekelwa Amafutha Engalo

-Delile

• 1. Gxila Ekulahlekelweni Kesisindo Okuphelele
• 2. Qala Ukuphakamisa Izisindo
• 3. Khulisa Ukudla Kwakho Kwe-Fiber
• 4. Faka amaprotheni ekudleni kwakho
• 5. Yenza i-Cardio Engaphezulu
• 6. Nciphisa amaCarbs acwengisisiwe
• 7. Hlela uhlelo lokulala
• 8. Hlala Unamanzi
• 9. Yenza Ukuzivocavoca umzimba
• Okusemqoka
• I-3 HIIT Ishukumisela Ukuqinisa Izikhali

Ukuchitha amafutha omzimba anenkani kungaba yinkohliso, ikakhulukazi uma kugxilwe endaweni ethile yomzimba wakho.

Izingalo zivame ukubhekwa njengendawo enenkinga, okushiya abantu abaningi befuna izindlela zokulahlekelwa ngamafutha engalo engeziwe.

Ngenhlanhla, kunezindlela eziningana ongazisebenzisa ukwehlisa futhi ukhombise izingalo zakho.

Nazi izindlela ezi-9 zokwehlisa amafutha engalo futhi ukhuthaze ukwehla kwesisindo jikelele.

1. Gxila Ekulahlekelweni Kesisindo Okuphelele

Ukuncishiswa kweSpot kuyindlela egxile ekushiseni amafutha engxenyeni ethile yomzimba wakho, njengezingalo.

Yize ukunciphisa indawo kudumile embonini yezempilo, izifundo eziningi zikuthole kungasebenzi.

Ucwaningo olulodwa kubantu abangu-104 lukhombise ukuthi ukuqeda uhlelo lokuqeqesha ukumelana namasonto ayi-12 kusetshenziswa kuphela ingalo engabusisi kukhuphule ukulahleka kwamafutha jikelele kepha kube nomthelela omncane endaweni ethize esetshenziswayo ().

Olunye ucwaningo oluncane lwamaviki ayi-12 luthole ukuthi ukuqeqeshwa kokumelana okugxile emlenzeni owodwa bekusebenza ekwehliseni amafutha omzimba jikelele kepha akuwanciphisanga amafutha omzimba emlenzeni oqeqeshwayo ().

Ngakho-ke, kungcono ukugxila ekunciphiseni isisindo jikelele futhi usebenzise ukuzivocavoca kwe-muscle toning kunokulahlekelwa kwamafutha.

Isifinyezo Ucwaningo oluningi lubonisa ukuthi ukunciphisa indawo akusebenzi. Esikhundleni salokho, zama ukusebenzisa izivivinyo ezithile zokuthambisa imisipha futhi ugxile ekulahlekelweni kwesisindo jikelele.

2. Qala Ukuphakamisa Izisindo

Ukuqeqeshwa kokumelana nohlobo lokuzivocavoca okubandakanya ukusebenza ngokumelene namandla okwakha isisindo somzimba nokwandisa amandla.

Ukuphakamisa izinsimbi kuyisibonelo esivamile. Yize kungahle kungadaleli ukulahleka kwamafutha ezandleni zakho ngqo, kungasiza ukukhulisa ukulahleka kwamafutha jikelele nokubeka izingalo zakho ezandleni ukuze uzisize zibukeke zinciphile.

Isibonelo, isifundo esisodwa seviki eli-12 kwabesifazane abangama-28 abanesifo sikashukela sohlobo 2 sikhombisile ukuthi ukwenza ukuqeqeshwa kokuqina okuphansi kukhuthaze ukulahleka okuphelele kwamafutha ngenkathi kukhulisa isisindo namandla ().

Olunye ucwaningo kubantu abangama-109 lubone ukuthi ukuqeqeshwa ukumelana kukodwa noma kuhlanganiswe nokuvivinya umzimba nge-aerobic kwakusebenza kangcono ngokwandisa isisindo somzimba esinciphile kunokuzivocavoca umzimba kuphela ().

Ukwakha isisindo somzimba esinciphile kungasiza ukukhulisa imetabolism futhi kwandise inani lama-calories ashisiwe ekuphumuleni usuku lonke ().

Ama-curls e-Bicep, izandiso ze-tricep ngaphezulu, imishini yokunyathelisa ngaphezulu, kanye nemigqa eqondile ziyizibonelo ezimbalwa zokuzivocavoca umzimba ezingakusiza ukukhipha izingalo zakho nokukhulisa ubukhulu bemisipha.

Isifinyezo Ukuphakamisa izinsimbi kungasiza ekwehliseni amafutha omzimba, kwandise imisipha, futhi ubeke izingalo zakho ezandleni ukuze uzisize zivele zinciphile.

3. Khulisa Ukudla Kwakho Kwe-Fiber

Ukungeza izisetshenziswa ezimbalwa ezengeziwe ze-fiber ekudleni kwakho kungagxilisa ukulahleka kwesisindo futhi kukusize ulahlekelwe ngamafutha omzimba amaningi.

I-Fibre ihamba kancane ngohlelo lwakho lokugaya ukudla, okwandisa isikhathi esithathayo ukukhipha isisu sakho futhi ikusize uzizwe ugcwele isikhathi eside (,).

Ngokuya kocwaningo oluthile kwabesifazane abangama-252, igramu ngayinye ye-fiber yokudla edliwayo yayihlotshaniswa namafutha omzimba angaphansi kuka-0.25% kanye no-0.5 wamakhilogremu (0.25 kg) isisindo somzimba esingaphansi kwezinyanga ezingama-20 ().

Kokunye ukubuyekeza, ukwanda kokudla kwe-fiber nsuku zonke ngama-14 amagremu izinyanga ze-4 kwaxhunyaniswa nokwehliswa kwe-10% kokudla okuphelele kwekhalori namakhilogremu angu-4.2 (1.9 kg) wokwehla kwesisindo - ngaphandle kokwenza ezinye izinguquko ().

Izithelo, imifino, okusanhlamvu okuphelele, amantongomane, imbewu, kanye nemidumba kuyizibonelo zokudla okunomsoco, okunefayibha ephezulu ongakujabulela njengengxenye yokudla okunempilo.

Isifinyezo Ukudla i-fiber eningi kungakhulisa imizwa yokugcwala ukunciphisa indlala futhi kwandise ukulahleka kwesisindo jikelele.

4. Faka amaprotheni ekudleni kwakho

Ukwandisa ukudla kwakho amaprotheni kungenye indlela elula yokunqanda izifiso nokugcina isifiso sakho sokudla silawulwa. Lokhu, nakho, kungasekela ukuphathwa kwesisindo futhi kukusize wehlise amafutha amaningi emzimbeni.

Ucwaningo olwenziwe kwabesifazane abasebasha abangama-20 luthole ukuthi ukudla ibhulakufesi elinamaprotheni amaningi kunciphise indlala, kukhuphule ukwanda, futhi kwehle amazinga e-ghrelin, i-hormone evusa indlala ().

Olunye ucwaningo oluncane lukhombisa ukuthi ukusebenzisa amaprotheni amaningi asezingeni eliphezulu ekudleni kwakuhlotshaniswa namafutha esisu angaphansi. Lokhu kusikisela ukuthi ukudla okunamaprotheni amaningi kungasiza ekuthuthukiseni ukwakheka komzimba futhi kwandise ukulahleka kwamafutha ().

Inyama, izinkukhu, ukudla kwasolwandle, imidumba, amaqanda, nemikhiqizo yobisi konke kuyizithako ezinamaprotheni aphezulu ezingakusiza ulahle amafutha engalo ngokushesha.

Isifinyezo Amaprotheni angasiza ekwehliseni indlala futhi andise ukusutha. Ukudla amaprotheni aphezulu kungasiza kokubili isisindo kanye nokulahleka kwamafutha.

5. Yenza i-Cardio Engaphezulu

I-Cardio uhlobo lokuzivocavoca olugxile ekukhuphuleni izinga lokushaya kwenhliziyo yakho ukuze lishise ama-calories.

Lapho uzama ukulahlekelwa ngamafutha engalo, kufaka phakathi i-cardio enkambisweni yakho yansuku zonke kubalulekile.

Ucwaningo lukhombisa ukuthi i-cardio ingaba isu elisebenzayo lokwehlisa isisindo futhi ingakhuphula isisindo somzimba esinciphile (,,).

Isibonelo, isifundo esisodwa kubantu abayi-141 sikhombisile ukuthi ukumatanisa imizuzu engama-40 ye-cardio kathathu ngesonto ngohlelo lokulawulwa kwesisindo kuholele ekwehliseni i-9% kwesisindo somzimba ezinyangeni eziyisi-6 ().

Ngokuvamile kunconywa ukwenza okungenani imizuzu engama-20-40 ye-cardio ngosuku, noma phakathi kwemizuzu engu-150-300 isonto ngalinye ().

Ukugijima, ukugibela ibhayisikili, ukugwedla, ukubhukuda, ukweqa intambo, nokudansa konke kuyimisebenzi engakusiza uhlangabezane nezinhloso zakho zansuku zonke ze-cardio.

Isifinyezo ICardio ingasiza ukukhulisa ukwehla kwesisindo nokushiswa kwamafutha ukukusiza ukuthi ulahlekelwe ngamafutha engalo ngokuhamba kwesikhathi.

6. Nciphisa amaCarbs acwengisisiwe

Ama-carbs ahlanjululwe ngama-carbohydrate asetshenzisiwe, okuholela kumkhiqizo wokugcina ongaphansi kwamavithamini namaminerali ayisihluthulelo.

Imvamisa, ama-carbs acwengekile anama-calories amaningi kepha ane-fiber encane, okungadala ukuthi amazinga kashukela egazi akhule ngokushesha okukhulu futhi aholele endlaleni ().

Ngenkathi ukudla okusanhlamvu okuphelele kuhlotshaniswa nokuncipha kwesisindo kanye namafutha omzimba, ukudla okusanhlamvu okucwengile kakhulu kuye kwaxhunyaniswa nokwanda kwamafutha omzimba (,,).

Izibonelo zama-carbs acwengekile avame ukuswela izakhamzimba afaka i-pasta, isinkwa esimhlophe, okusanhlamvu kwasekuseni nezinye izithako ezifakwe ngaphambilini.

Esikhundleni salokho, khetha ukudla okusanhlamvu okuphelele njenge-quinoa, i-buckwheat, ibhali, i-oats, amabele, nesipelingi futhi ukujabulele ngokulinganisela.

Isifinyezo Ama-carbs acwengekile anezakhamzimba ezincane futhi angaxhunyaniswa nokuzuza kwesisindo nokwanda kwamafutha omzimba. Gxila kokudla okusanhlamvu okuphelele esikhundleni salokho futhi ukujabulele ngokulinganisela.

7. Hlela uhlelo lokulala

Ngaphandle kokwenza ushintsho ekudleni kwakho nasemkhakheni wokuvivinya umzimba, ukulala ngokwanele ubusuku ngabunye kungesinye isici esibalulekile okufanele usicabangele ngokulahlekelwa ngamafutha engalo.

Ucwaningo oluningi luye lwathola ukuthi ukulala kunendima ekulawuleni ukudla futhi kungaphinde kuthuthukise ukuncipha.

Isibonelo, ucwaningo olulodwa emadodeni ayisishiyagalolunye luthole ukuthi ubusuku obubodwa nje bokuncishwa ubuthongo kubangele imizwa eyengeziwe yendlala namazinga aphezulu we-ghrelin, i-hormone evusa inkanuko ().

Olunye ucwaningo oluncane lukhombisile ukuthi ababambiqhaza abalala amahora angu-5.5 ubusuku ngabunye balahlekelwe isisindo esingaphansi esingu-55%. Ngaphezu kwalokho, balahlekelwe yisisindo somzimba esinciphile esingama-60% kunalabo abalala amahora angu-8.5 ubusuku ngabunye ().

Zama ukusetha uhlelo lokulala olujwayelekile ngokulala ngasikhathi sinye kulo lonke isonto, ugweme iziphazamiso ngaphambi kokulala, futhi unciphise ukuvezwa kwakho kuzikhuthazi ezifana ne-nicotine ne-caffeine.

Isifinyezo Ukungalali ngokwanele kungakhuphula indlala futhi kwehlise ukunciphisa umzimba, okungavimbela ukulahleka kwamafutha ezandleni.

8. Hlala Unamanzi

Ukuphuza amanzi amaningi usuku ngalunye kubaluleke kakhulu uma kukhulunywa ngokulahlekelwa ngamafutha engalo.

Olunye ucwaningo luveza ukuthi ukuphuza amanzi ngokudla kungakhuthaza imizwa yokugcwala futhi kwehlise inani lokudla okuphelele kanye nenani lama-calories asetshenzisiwe (,).

Amanzi angasiza futhi ukwandisa okwesikhashana imetabolism, ngocwaningo olulodwa olukhombisa ukuthi ukuphuza ama-ounces ayi-16.9 (500 ml) wamanzi kukhuphule izinga lokunciphisa umzimba ngo-30% imizuzu engama-30-40 ().

Kodwa-ke, qiniseka ukukhetha amanzi, itiye, noma ezinye iziphuzo ezingenashukela esikhundleni seziphuzo ezinoshukela ezinoshukela njengejusi noma ijusi.

Ukusetshenziswa njalo kwalezi ziphuzo ezinama-kilojoule amaningi kungadala ngokushesha ukuthi amakholori angeziwe futhi kungafaka isandla ekuzuzeni isisindo ngokuhamba kwesikhathi ().

Isifinyezo Amanzi okuphuza angaxhasa ukwehla kwesisindo ngokwanda kwemizwa yokugcwala, ukunciphisa ukudla, nangokwenza ngcono imetabolism okwesikhashana.

9. Yenza Ukuzivocavoca umzimba

Uma ungenakho ukufinyelela ejimini noma ushoda ngesikhathi, ukwenza izivivinyo zomzimba kuyindlela enhle yokuthuthukisa ithoni yemisipha ezandleni zakho futhi uzigcine zibukeka zincane.

Ukuzivocavoca umzimba kuhlanganisa ukusebenzisa umzimba wakho njengendlela yokumelana nokwakha isisindo namandla.

Akulungele nje kuphela futhi kusetshenziselwa isabelomali kepha futhi kungakhiqiza nemiphumela emihle kakhulu.

Isibonelo, isifundo esisodwa emadodeni angama-23 sathola ukuthi ama-calisthenics - uhlobo lokuzivocavoca olubandakanya ukusetshenziswa okuncane kwemishini yokuzivocavoca umzimba - lwalusebenza ekwandiseni amandla omzimba aphezulu ().

Ngokuzayo lapho uzivocavoca umzimba, zama ukwenza izivivinyo zomzimba ongaphezulu njengokufaka ama-tricep dips, amapulangwe, ne-push-ups ukwakha amandla emisipha nokuthinta izingalo zakho.

Isifinyezo Ukuzivocavoca umzimba kungasiza ukukhulisa isisindo samandla namandla okugcina izingalo zakho zithanjisiwe.

Okusemqoka

Yize ucwaningo lukhombisa ukuthi ukunciphisa indawo kungahle kungasebenzi, maningi amasu ongawasebenzisa ukuze ulahlekelwe ngamafutha engalo.

Ngaphezu kokushaya ijimu, ukushintsha indlela odla ngayo nokugcina impilo yakho iphilile nakho kungadlala indima ekulawuleni ukwakheka komzimba.

Ukwenza okumbalwa nje kwalolu shintsho enkambisweni yakho yansuku zonke kungakusekela ekunciphiseni isisindo futhi kukusize uchithe amanoni akho engalo angafuneki.

I-3 HIIT Ishukumisela Ukuqinisa Izikhali