Ukuzivocavoca Okuhle Kakhulu Kokunciphisa Isisindo

-Delile

• 1. Ukwakha umzimba
• 2. Ukuqeqeshwa kwe-HIIT
• 3. Ukuqeqeshwa kwe-Crossfit
• 4. Izifundo Zomdanso
• 5. UMuay Thai
• 6. Ukuphotha
• 7. Ukubhukuda
• 8. Ukuvivinya umzimba ngamanzi
• 9. Ubuhlanga
• 10. Iphampu yomzimba
• Ungaqala kanjani ukuzijwayeza ukuvivinya umzimba
• Yikuphi ukuzivocavoca okufanele ukwenze ukuze unciphise isisindo ngokushesha?
• Ukuzivocavoca ukunciphisa umzimba ekhaya

Ukuzivocavoca okuhle kakhulu kokunciphisa isisindo yilokho okushisa ama-calories amaningi ngesikhathi esifushane, njengoba kunjalo ngokugijima noma ukubhukuda. Kepha ukuze wehlise isisindo ngendlela efanele futhi ugcine imiphumela kubalulekile futhi ukuhlanganisa lokhu nokuzivocavoca umzimba okufanele kwenziwe ejimini, ngokuqondiswa ngumqeqeshi womzimba.

Ukuvivinya umzimba nge-aerobic, njengokuhamba ngamandla nokugijima, kwandisa ukushaya kwenhliziyo futhi kushise amakhalori amaningi ngenkathi izivivinyo zokumelana nokuzivocavoca njengokuqeqeshwa kwesisindo, zithanda i-muscle hypertrophy, okungukukhula kosayizi wemisipha, okwandisa amandla omuntu okushisa ama-calories noma ephumule.

Noma kunjalo, izivivinyo ezibhekwa njengezinhle zokwehlisa isisindo yi-aerobic, efaka:

1. Ukwakha umzimba

Ukuqeqeshwa kwesisindo kungenye yezinto eziyinhloko kulabo abafuna ukunciphisa umzimba, ngoba kusukela ekusebenzeni kwabo okuvamile, kungenzeka ukwandisa isisindo somzimba, kanye nokumelana, amandla nokuguquguquka. Lapho ubukhulu bemisipha buningi, kukhula nekhono lomuntu lokusebenzisa ama-calories ekuphumuleni, ngaleyo ndlela kuvuna ukwehla kwesisindo. Kodwa-ke, ukuze lokhu kwenzeke, kubalulekile ukuthi ukuqeqeshwa kube njalo nokuthi umuntu alandele ukudla okunomsoco nokunempilo.

Inani lamakhalori alahlekile: inani lamakhalori ashisiwe ngesikhathi sokuqeqeshwa kwesisindo lingahluka phakathi kwama-calories angama-300 kuye kwangama-500 ngehora, kepha leli nani lincike ezicini eziningana, ikakhulu umfutho, uhlobo loqeqesho olwenziwe nezimo ezihlobene nomuntu, njengokuqina komzimba, isisindo, umzimba isakhiwo kanye nezakhi zofuzo. Kepha leli nani lingaphakama kakhulu, ngoba, njengoba inzuzo yemisipha izuza, ama-calories aqhubeka nokushiswa aze afike emahoreni angama-48 ngemuva kokuvivinya umzimba, kufaka phakathi ukuphumula, inqobo nje uma umuntu eziqeqesha ngendlela elinganiselayo kuya ngamandla, aqhubeke nokwenza umsebenzi womzimba futhi udle uphilile.

Thola izinzuzo zezempilo zokwakha umzimba.

2. Ukuqeqeshwa kwe-HIIT

Ukuqeqeshwa kwe-HIIT, noma Ukuqina Kwesikhawu Esiphezulu, ihambelana neqoqo lokuzivocavoca okufanele lenziwe ngamandla aphezulu ukusheshisa imetabolism nokukhuthaza ukushiswa kwenani elikhulu kakhulu lamafutha. Ukuzivocavoca kwenziwa ngendlela ejulile yokukhuphula izinga lokushaya kwenhliziyo kakhulu ngakho-ke kufaneleke kakhulu kulabo asebevele benza uhlobo oluthile lomsebenzi wokuzivocavoca umzimba, yize kukhona ukuqeqeshwa kwe-HIIT kwabaqalayo, kepha okuqukethe uchungechunge lokuzivocavoca okulula.

Inani lamakhalori alahlekile: lo msebenzi uyakwazi ukushisa ama-calories angama-400 ngehora. Kodwa-ke, ukuze leli nani lamakhalori lifinyelelwe futhi umzimba uqhubeke nokushisa ama-calories, noma ngabe sekuphelile ukusebenza komzimba, kubalulekile ukuthi wenziwe ngaphansi kokuqondisa kochwepheshe bezemfundo yomzimba, njengoba kungenzeka ukufeza nokugcina ukuphakama okuphezulu kulo lonke ukuvivinya umzimba.

3. Ukuqeqeshwa kwe-Crossfit

Ukuqeqeshwa kweCrossfit nakho kukhulu kakhulu futhi kudinga amandla amakhulu we-cardiorespiratory, ngoba ukuqeqeshwa kwenziwa kusekethe ngamandla amakhulu futhi kunesikhathi esincane sokuphumula phakathi kokuzivocavoca, nokuhamba kwamalunga, ngakho-ke kufanelekile kubantu abajwayele uya ejimini. Kulolu hlobo lokuqeqesha izinsimbi ezahlukene, izintambo, amathayi kuyasetshenziswa futhi imvamisa kwenziwa izivivinyo, ngaphandle kwejimu noma ngaphandle.

Inani lamakhalori alahlekile: lolu hlobo lokuqeqeshwa lungakhuthaza ukushiswa kwama-calories angama-700 ngehora. Ukwenza ngcono ukushiswa kwama-kilojoule, ukwehla kwesisindo nokuzuza kwemisipha, kubalulekile ukuthi umkhuba we-crossfit uqondiswe uchwepheshe, ikakhulukazi uma umuntu eqala kulo mdlalo, uhlala phansi noma uma enokulinganiselwa okuhlangene. Bheka ukuvivinya umzimba kwabaqalayo

4. Izifundo Zomdanso

Amakilasi okudansa ayindlela enamandla yokuthuthukisa imfanelo yokuphefumula, aqinise nemisipha yethoni, andise ukuguquguquka futhi ajabule, futhi abe yindlela enhle yokushisa amakhalori futhi anciphise isisindo.

Inani lamakhalori alahlekile: ama-calories ashisiwe ayahlukahluka ngokuya ngesitayela sokudansa nesikhathi esenziwayo. Endabeni ye-forró, ngokwesibonelo, kungenzeka ukuthi ulahle cishe ama-calories angama-400 ngehora, kuyilapho ku-zumba kungenzeka kube nezindleko ezijwayelekile zama-calories angama-600 ngehora lokuzivocavoca. Kodwa-ke, ukuze ukwazi ukushisa lelo nani lamakhalori, kuyadingeka ukuthi umsebenzi wenziwe ngendlela enamandla.

5. UMuay Thai

I-Muay Thai ingumsebenzi omkhulu kakhulu futhi ophelele womzimba, njengoba isebenzisa amaqembu emisipha eminingana futhi idinga ukuzilolonga ngokomzimba. Ukuqeqeshwa kweMuay Thai kukhulu kakhulu futhi kukhuthaza ukwenziwa ngcono kwamandla we-cardiorespiratory kanye nesimo somzimba, ukuqinisa nokukhuthazela kwemisipha, ngaphezu kokuthuthukisa ukuzethemba.

Inani lamakhalori alahlekile: izindleko ezimaphakathi zekhalori zabasebenzi beMuay Thai cishe zingama-calories angama-700 ngokuvivinya umzimba ngakunye. Inani lamakhalori alahlekile ngenxa yokuqeqeshwa kwe-Muay Thai liyahlukahluka ngokuya ngamandla okuqeqeshwa nokulungiselela komuntu ngokomzimba, lifinyelela kuma-calories ayi-1500 alahlekile ngokuqeqeshwa ngakunye lapho umuntu eziqeqesha kakhulu futhi eselungiselela kahle kakhulu ngokomzimba.

6. Ukuphotha

Amakilasi wokuphotha enziwa ngamandla ahlukahlukene, kepha njalo ngebhayisikili. Lezi zigaba, ngaphezu kokukhuthaza ukusetshenziswa kwemali enkulu yamakhalori nokukhuthaza ukwehla kwesisindo, ziphinde zikhuthaze ukuqiniswa kwemisipha, ukushiswa kwamafutha emilenzeni kanye nokwenza ngcono ukumelana nenhliziyo.

Inani lamakhalori alahlekile: kulo msebenzi kungenzeka kushiswe cishe ama-calories angama-600 kuya kwangama-800 ngehora .. Ukukhulisa izindleko zekhalori zamakilasi okuphotha, kuyadingeka ukuthi umuntu enze ikilasi ngokwalokho okucelwe ngumfundisi.

7. Ukubhukuda

Ukubhukuda kungukuzivocavoca okuphelele, ngoba ngaphezu kokukhuthaza ukulungiswa komzimba okungcono, kuyakwazi futhi nokuqinisa imisipha futhi kukhuthaze ukushiswa kwamafutha. Noma imivimbo ingenamandla kakhulu ukufika ngaphesheya kwechibi ngokushesha, kuthatha umzamo oqhubekayo, ngezikhathi ezimbalwa zokuma. Lapho umgomo ukwehlisa isisindo, umuntu akufanele nje afinyelele ngaphesheya kwechibi, kuyadingeka ukugcina ijubane elizinzile futhi eliqinile, okungukuthi, umuntu angawela ichibi ngokubhukuda bese ebuyela emuva, ngokwesibonelo , njengendlela yo 'phumula'.

Inani lamakhalori alahlekile: umkhuba walo msebenzi ongokomzimba ungakhuthaza ukushiswa kwama-calories angama-400, inqobo nje uma umuntu egcina isigqi futhi aqhubeke nokunyakaza.

8. Ukuvivinya umzimba ngamanzi

I-aerobics yamanzi nayo inhle ekwehliseni isisindo nasekuthuthukiseni ukuqina komzimba nomoya. Njengoba amanzi exegisa ukuthambekela ukwehlisa ijubane, kepha uma ufuna ukunciphisa isisindo, inhloso enhle ukuba sesigabeni esinenhloso efanayo, ngoba ukuzivocavoca ngejubane lokuthi asebekhulile bahlale bephilile, kungahle kunganele ukusha amafutha.

Inani lamakhalori alahlekile: kulolu hlobo lomsebenzi kungenzeka kushe kuze kufike kuma-calories angama-500 ngehora, kepha uma lokho kwenzeka, kuyadingeka ukuthi uhlale uhamba njalo, ngokwanele ukugcina uphefumula kanzima.

9. Ubuhlanga

Ukusebenza ukugijima kuhle kakhulu ekukhuthazeni ukusetshenziswa kwekhalori nokushisa amafutha, futhi kungenziwa kokubili ejimini nangaphandle. Kubalulekile ukuthi umjaho uhlale wenziwa ngejubane elifanayo futhi, okungcono, kakhulu. Ungaqala ngesivinini esincane, ku-treadmill noma ngaphandle, kepha masonto onke udinga ukwandisa umfutho wokufeza izinhloso ezingcono.

Endabeni yabantu abangenawo umkhuba wokugijima noma abaqala ukuzivocavoca umzimba, ukugijima kungenzeka kungabi yindlela engcono yokukhuthaza ukusetshenziswa kwemali kwekhalori ekuqaleni. Ngakho-ke, kunganconywa ukuqala ukuzivocavoca nge-aerobic ngokuhamba kuze kube yilapho umuntu ezwa ukuthi uyakwazi ukuqala ukugijima. Hlola ukuzivoxavoxa kokuhamba ukuze unciphise isisindo.

Inani lamakhalori alahlekile: ukusetshenziswa kwekhalori kokusebenza kungahluka phakathi kwama-calories angama-600 kuya kwangu-700 ngehora, kepha kuyadingeka ukuthi umuntu agcine ijubane elihle, angathathi amakhefu amaningi nokuthi umzamo owenziwe ukwenza lo msebenzi uyakwazi ukushiya umuntu ephefumula kanzima, engakwazi ukukhuluma ngesikhathi somjaho. Nakhu ukuthi ungaqala kanjani ukugijima ukunciphisa umzimba.

10. Iphampu yomzimba

Izigaba zokupompa umzimba ziyindlela enhle kakhulu yokushisa amafutha ngoba kwenziwa ngezisindo nangesinyathelo, kusebenza amaqembu emisipha ayinhloko, akhuthaza ukuqiniswa kwawo nokukhuphuka kokumelana nawo, ngaphezu kokubuye kuthuthukise amandla we-cardiorespiratory, ngoba kudinga ukulungiswa komzimba okukhulu.

Inani lamakhalori alahlekile: amakilasi empompo omzimba akhuthaza ukusetshenziswa kwekhalori okungafika kuma-calories angama-500 ngehora, kepha kufanele kwenziwe ngejubane nangokuqina okukhonjiswe ngumfundisi.

Okufanele ukuhlukanisa isikhathi sokuqeqesha phakathi kokuzivocavoca nge-aerobic nokuzivocavoca ngesisindo, okungcono izinsuku ezi-5 ngeviki, ukunciphisa isisindo ngempumelelo nangokuqhubekayo. Ngesikhathi sokuqeqeshwa, kubalulekile ukugcina amandla ne-hydration yomzimba, lapho-ke kunconywa ukubheja kuziphuzo zamandla ezenziwe ngokwabo. Bona ukuthi ungazilungiselela kanjani ngokubuka ividiyo ye-Nutritionist yethu:

Ungaqala kanjani ukuzijwayeza ukuvivinya umzimba

Lapho uqala noma yiluphi uhlobo lomsebenzi wokuzivocavoca umzimba, kufanele uhlolwe ngobungcweti ukuze ubheke isisindo, amafolda amafutha kanye nengcindezi. Ngaphezu kwalokho, kubalulekile ukusho izinhloso zakho, noma ngabe ukwehlisa isisindo, ukukhuphula iphimbo noma i-hypertrophy, ukuze ukuqeqeshwa okukhonjiswe ngumfundisi kube kufanele inhloso. Imvamisa efanelekile izikhathi eziyisihlanu ngesonto, ubuncane bemizuzu engama-30 ngosuku, ngamandla aphakathi nendawo noma ngamandla.

Imvamisa ukuqeqeshwa kuqala ngokuzivocavoca nge-aerobic, okufana nebhayisikili noma umshini wokunyathela bese umfundi angaya ekilasini noma alandele ukuqeqeshwa egumbini lesisindo. Njengoba umfundi ethola ukumelana, izivivinyo noma ijubane lesifundo kufanele libe nzima kakhulu, elidinga umzamo omkhulu futhi ongcono kusuka emisipheni nasenhliziyweni.

Yikuphi ukuzivocavoca okufanele ukwenze ukuze unciphise isisindo ngokushesha?

Ukwehlisa u-1 kg wamafutha ngesonto, okungukuthi, u-4 kg wamafutha amsulwa ngenyanga, kufanele wenze ukuvivinya umzimba okushisa cishe ama-calories angama-600 ngosuku, ama-5 ngesonto, ngaphezu kokuqeqeshwa kwesisindo nsuku zonke.

Ukufeza ukusha kwekhalori okufunwayo, ukuzivocavoca kufanele kwenziwe ihora elingu-1 futhi isilinganiso senhliziyo kufanele sigcinwe ebangeni elifanele, okufanele libe cishe ngama-80% womthamo walo omkhulu. Leli khono, noma kunjalo, lizoya ngokuqina kwakho, iminyaka yakho nokuqina komzimba. Ukuzivocavoca ngezansi kwalawa magugu ngeke kukusize wehlise isisindo kodwa kungaletha ezinye izinzuzo zezempilo, njengokuthuthukisa ukuqina komzimba nomoya.

Ngosizo olungeziwe, kungakuhle ukuthi uthenge idivaysi encane yedijithali ebizwa nge-pedometer ekhombisa ukuthi umuntu uthathe zinyathelo ezingaki ngosuku. Le divayisi ingathengwa ezitolo zezinto zemidlalo, ezitolo ezinkulu noma ku-inthanethi. Kepha kubalulekile ukulandela inkombandlela okufanele ithathe izinyathelo eziyi-10,000 ngosuku, okungenani.

Ukuzivocavoca ukunciphisa umzimba ekhaya

Kungenzeka futhi ukwenza izivivinyo ze-aerobic kanye nokuqinisa imisipha ekhaya, okuyindlela enhle yokushisa amafutha. Kungenzeka ukuhamba ngesivinini emgwaqweni nsuku zonke, ugijime uqala emabangeni amancane futhi wandise ibanga isonto ngalinye. Nakhu ukuthi ungakwenza kanjani ukusebenzisa okusebenzayo ukushisa amanoni.