Ungabhukuda Kanjani Ukwehlisa Isisindo Futhi Ube Nethoni

-Delile

• Amathiphu ayi-10 wokubhukuda ukuze unciphise isisindo
• 1. Bhukuda ekuseni ngaphambi kokudla
• 2. Bhukuda ngamandla nangokushesha
• 3. Thatha isigaba sokubhukuda
• 4. Shintsha inqubo yakho yokubhukuda
• 5. Bhukuda izinsuku ezine kuya kwezinhlanu ngesonto
• 6. Qala kancane
• 7. Ukubhukuda okunye ngamanzi okuvivinya umzimba
• 8. Bhukuda nge-noodle ye-float noma ye-pool
• 9. Sebenzisa izisindo zamanzi
• 10. Lungisa indlela odla ngayo
• Ukubhukuda imivimbo ukukusiza wehlise isisindo
• Inganekwane ejwayelekile ngokubhukuda
• Okubalulekile

Lapho abanye abantu bethatha isinqumo sokunciphisa isisindo, into yokuqala abayenzayo ukuthola - noma ukuvuselela - ubulungu babo bokuzivocavoca. Kodwa akudingeki ushaye ijimu ukuze uguqule umzimba wakho.

Empeleni, ungahle ube nemiphumela engcono ngemisebenzi oyithandayo, njengokubhukuda.

Ukubhukuda akuyona nje indlela enhle yokuzipholisa ngosuku olushisayo, futhi kungenye yezindlela ezinhle kakhulu zokwehlisa isisindo somzimba, ngokusho kukaFranklin Antoian, umqeqeshi womuntu siqu kanye nomsunguli wewebhusayithi yokuqeqesha abantu online, iBodyFit.com.

"Ungalahlekelwa inani elifanayo lokubhukuda kwesisindo njengoba ubungagijima ngokugijima, kodwa ungakwenza lokho ngaphandle komthelela, okulungele abantu abalimele noma amalunga abuhlungu," esho.

Ngakho-ke, ungabhukuda kanjani ukuze unciphise isisindo? Funda ukuze uthole amathiphu namasu ambalwa.

Amathiphu ayi-10 wokubhukuda ukuze unciphise isisindo

Noma ngabe ubhukuda ukuze ulahle amafutha esiswini, wandise ithoni yemisipha, noma vele ushintshe ukuzivocavoca umzimba kwakho, nansi indlela yokuthola imiphumela emihle kakhulu.

1. Bhukuda ekuseni ngaphambi kokudla

Ukubhukuda kwasekuseni akwenzeki kuwo wonke umuntu, kodwa kufanele ukuzama uma ukwazi ukufinyelela echibini ngaphambi komsebenzi.

"Ukuvuka ekuseni uhambe uyobhukuda kuzoshiya umzimba wakho usesimweni sokuzila ulungele ukusebenzisa lezo zitolo ezinonile njengamandla," kuchaza uNick Rizzo, umqeqeshi nomqondisi wokufaneleka e-RunRepeat.com, indawo yokubuyekezwa kwezicathulo zabasubathi. "Ukubhukuda akuyona nje kuphela uhlobo oluhle lwe-cardio, kodwa futhi kungukuzivocavoca umzimba okugcwele, ngakho-ke ungalindela imiphumela emihle."

2. Bhukuda ngamandla nangokushesha

Ukubhukuda kusha amakhalori amaningi lapho usaqala. Kepha njengoba amakhono akho okubhukuda ethuthuka futhi usebenza kahle, izinga lokushaya kwenhliziyo yakho alinyuki kangako, kuxwayisa uPaul Johnson, umsunguli weForeTT.com.com, iwebhusayithi enikezela ngeziqondiso, amathiphu, nezibuyekezo zegiya lababhukudi, ama-triathletes, nabantu abathanda ukuqina .

Isixazululo, ngokusho kukaJohnson, ukubhukuda ngamandla nangokushesha ukugcina izinga lokushaya kwenhliziyo yakho likhuphukile.

Gqoka isilondolozi sokuzivocavoca esingenamanzi ukuqapha ukushaya kwenhliziyo yakho ngenkathi ubhukuda. Izinga lokushaya kwenhliziyo yakho ngesikhathi sokuzivocavoca ngamandla kufanele libe cishe ngamaphesenti angama-50 kuye kwangama-70 wesilinganiso senhliziyo yakho esiphezulu.

Ungabala isilinganiso sakho sokushaya kwenhliziyo ngokususa iminyaka yakho kusuka ku-220.

3. Thatha isigaba sokubhukuda

Ukufunda izindlela ezifanele zokushaywa unhlangothi kungakusiza ukubhukuda ngejubane elilinganisiwe. Xhumana nesikhungo somphakathi noma i-YMCA ngolwazi ngezifundo zokubhukuda, noma ubhalisele ikilasi nge-American Red Cross.

4. Shintsha inqubo yakho yokubhukuda

Uma ubhukuda ngejubane elifanayo futhi usebenzisa inqubo efanayo kaninginingi, umzimba wakho ungagcina ushaye amathafa.

Ukuphuma ngaphandle kwendawo yakho yokududuza nokuguqula inqubo yakho kuyindlela enhle yokusebenzisa amaqembu emisipha ehlukene, okusiza ukukhulisa imiphumela yakho.

5. Bhukuda izinsuku ezine kuya kwezinhlanu ngesonto

Ukwehlisa isisindo, lapho usebenza ngokwengeziwe ngokomzimba, kungcono. Lokhu kusebenza noma ngabe uyagijima, uhamba ngezinyawo, usebenzisa okokusebenza kwe-cardio, noma ubhukuda.

Imvamisa yokubhukuda yokwehlisa isisindo iyefana nezinye izivivinyo zenhliziyo, ngakho-ke lwela izinsuku ezine kuya kwezinhlanu ngesonto ukuthola imiphumela emihle, ngokusho kukaJamie Hickey, umqeqeshi oqeqeshiwe ongumuntu ophilayo kanye nochwepheshe bezokudla neTruism Fitness.

6. Qala kancane

Qala ngemizuzu engu-15 kuye kwengama-20 ubhukuda njalo ngosuku, bese ukhuphuka kancane kancane ufike emaminithini angama-30 ubhukuda izinsuku ezinhlanu ngesonto, njengoba umzimba wakho uvumela. Uma uqala inqubo entsha yokubhukuda ngamandla amakhulu, ukukhathazeka kwemisipha nokukhathala kungadala ukuthi uyeke.

7. Ukubhukuda okunye ngamanzi okuvivinya umzimba

Awudingi ukubhukuda nsuku zonke ukuze ubone imiphumela. Thatha ikilasi lamanzi lokuvivinya umzimba ngezinsuku zakho ezingekho emsebenzini. Lokhu kungukuzivocavoca okuhle kakhulu kokugcina ukucindezela ezinsukwini zokubuyisa ezisebenzayo.

8. Bhukuda nge-noodle ye-float noma ye-pool

Uma ungeyena umbhukudi onamandla, bhukuda ungene emachibini usebenzisa i-pool noodle, ibhodi lokukhahlela, noma ivesti yokuphila. Lokhu kuzokugcina untanta njengoba usebenzisa izingalo nemilenze yakho ukuhamba emanzini.

9. Sebenzisa izisindo zamanzi

Uma ubhukuda ukuze wehlise isisindo futhi uphakamise iphimbo, yenza ama-bicep curls ambalwa anezinsimbi zamanzi eziphakathi kwamathanga. Amanzi adala ukumelana, okungasiza ekwakheni amandla nokukhuthazela.

10. Lungisa indlela odla ngayo

Nganoma yiluphi uhlelo lokwehlisa isisindo, kufanele ushise amakhalori amaningi kunaleyo oyithathayo, ukubhukuda akunjalo.

"Uma inhloso yakho ukunciphisa amakhilogremu ambalwa, kusamele wenze ukulungisa ekudleni kwakho," kusho uKeith McNiven, umsunguli wenkampani eqeqesha abantu i-Right Path Fitness.

“Futhi qaphela. Ukubhukuda kuthatha amandla amaningi, ngakho-ke uzodinga ukufaka uphethiloli ngokudla. Futhi, amanzi abandayo angenza isifiso sakho sokudla sikhule kakhulu ngemuva kweseshini. ”

Uma uzizwa ulambile, uMcNiven uncoma ukuthi ungeze imifino eyengeziwe epuletini lakho, uthathe i-protein shake, futhi uhlale kude nokudla okulula.

Ukubhukuda imivimbo ukukusiza wehlise isisindo

Gcina ukhumbula ukuthi imivimbo ehlukahlukene yokubhukuda ingaholela ekushiseni okukhulu kwekhalori, ngokuya ngemisipha esetshenziswayo. Ngakho-ke zama imizila ehlukahlukene ukugcina imisipha yakho nomzimba uqagela.

Bhukuda i-freestyle ngolunye usuku, bese kuthi ngakusasa wenze isifo sovemvane. "Isifo sovemvane sinzima kakhulu, sisebenza umzimba wonke futhi sizoshisa amakhalori amaningi," kusho uHickey. "I-breaststroke ibizophuma isibili, bese kuthi i-backstroke ibe isithathu."

Ukuxuba ukuqina kokuzivocavoca kwakho nakho kunemiphumela emihle, kuphawula uRizzo. Uncoma ukuqeqeshwa kwesikhawu se-sprint, okuqukethe ama-sprints imizuzwana engama-30, kulandelwe imizuzu emine yokuphumula.

Lokhu kungagcwala ekuphumuleni, noma ungaqhubeka ukubhukuda ngamandla we-1 kwabayishumi, uphinda amahlandla amane kuya kwayisishiyagalombili, usho kanjalo. “Akuzwakali njengokuningi kodwa khumbula, ubuhamba ngamaphesenti ayi-100 phakathi nayo yonke leyo mizuzwana engama-30. Kuyadingeka ukusho okuncane, kepha kuyasebenza. Ungashintsha phakathi kwezitayela zokubhukuda ezihlukene noma ukushaywa unhlangothi, noma ukukugcina kuqondile. ”

Inganekwane ejwayelekile ngokubhukuda

Izingane eziningi zafundiswa ukungabhukudi kuze kube yimizuzu engama-30 kuya kwengu-60 ngemuva kokudla. Kwakucatshangwa ukuthi elinye igazi lizophambukela esiswini ngemuva kokudla ukuze lisize ngokugaya, bese liphambukisa igazi lisuke ezingalweni nasemilenzeni.

Abanye bakholelwa ukuthi ukuphuma kwegazi emilenzeni kungadala ukuthi izingalo nemilenze kukhathale kalula, kwandise ingozi yokuminza.

Kepha ngenkathi kuyinkolelo ejwayelekile, akubonakali ngathi kukhona isisekelo sesayensi salesi sincomo.

Abanye abantu bangakhula isisu ngemuva kokubhukuda esiswini esigcwele, kepha lokhu akuyona into ebucayi noma eyingozi.

Okubalulekile

Uma ungeyena umlandeli wejimu noma ungakwazi ukubamba iqhaza emisebenzini ethile ngenxa yezinhlungu ezihlangene, ukubhukuda kuyindlela enhle yokungena esimweni.

Kuwukuzivocavoca okuhle kokunciphisa umzimba, ukwandisa ithoni yemisipha, nokuqinisa inhliziyo yakho.