Amathiphu Wokulahlekelwa Isisindo Afakazelwe Namathiphu Wokuqina

-Delile

• Khulisa imizamo yakho yokulahlekelwa isisindo ngalezi zeluleko zokulahlekelwa isisindo namathiphu wokuqina.
• Izeluleko Ezintathu Zokudla
• Amathiphu Amabili Wokufaneleka
• Nakhu ukuthi ungashintsha kanjani izindlela zakho zokuzivocavoca ze-cardio nemikhuba yokuqeqesha amandla ukuze uthole imiphumela emihle.
• Futhi, nali elokugcina lamathiphu ethu okwehlisa isisindo asebenza kahle kakhulu.
• Buyekeza kwe-

Khulisa imizamo yakho yokulahlekelwa isisindo ngalezi zeluleko zokulahlekelwa isisindo namathiphu wokuqina.

Uzwa amathiphu amadala okunciphisa isisindo kaninginingi: "Yidla kahle futhi uvivinye umzimba." Ngabe akukho okunye lapho? Ngempela ikhona! Siveza amathiphu wokudla aqinisekisiwe namathiphu wokuqina ukuze unciphise isisindo, sikugcine futhi uhlale uphilile futhi ukhuthazekile.

Izeluleko Ezintathu Zokudla

1. Yidla izithelo nemifino zasehlobo eziyisishiyagalolunye nsuku zonke. Igcwele amavithamini A, C no-E, amakhemikhali e-phytochemicals, amaminerali, ama-carbs kanye ne-fiber, umkhiqizo unempilo, uyagcwalisa, futhi uphansi ngokwemvelo ngamakholori namafutha. Kujabulele ngesikhathi sokudla, ukudla okulula nangaphambi/ngemuva kokuzivocavoca ukuze uhlale ugcwele, uzizwe unamandla futhi unciphe, kusho isazi sokudla okunomsoco esizinze eSeattle uSusan Kleiner, R.D., Ph.D.
2. Phuza okungenani izingilazi eziyisishiyagalombili zama-ounce zamanzi nsuku zonke ukuhlala unamanzi, ugcine amandla futhi wehlise isisindo - ngaphezulu uma izindlela zakho zokuzivocavoca zenzeka ngaphandle noma zikhathaza, kusho uKleiner. "Ukuze wakhe imisipha futhi wandise imetabolism, udinga ukushisa amafutha. Futhi awukwazi ukwakha izicubu bese ushisa amanoni uma unganathisiwe kahle," esho. "Ukuphuza amanzi amaningi kuzokusiza uzizwe ugcwele futhi kukunike amandla okuzivocavoca umzimba."
3. Sebenzisa izindlela zokupheka ezinamafutha aphansi. Gwema ukuthosa nokuthosa ngebhotela futhi usebenzise amasu amancane afana nokushisisa, ukubhaka, ukosa (i-barbecue ilungele lokhu), noma ukuthosa.

Amathiphu Amabili Wokufaneleka

1. Yenza okungenani imizuzu engu-20 ye-cardio izikhathi ezine ngesonto. Isikhathi esifushane somsebenzi oshuba kakhulu ezimisweni zakho zokujima kwe-cardio kuzonyusa izinga lokushaya kwenhliziyo amahora amabili kuya kwamane, kusho u-Kevin Lewis, umqeqeshi womuntu siqu oqinisekisiwe futhi ongumnikazi we-State of the Art Fitness e-Woodland Hills, Calif. Ukujima okuhle kwe-cardio , njengehora lokuhamba ngezinyawo okulingene noma ukugibela ibhayisikili kushisa amakhalori angu-300 nama-calories angu-380 ngokulandelanayo. Noma zama umdlalo omusha (ukushushuluza ngo-inthanethi, ukuntweza olwandle) ukuze uqhume futhi usebenze imisipha ongajwayelekile ukuyikhomba.
2. "Isisindo" it out. Imizila emibili yokuqeqesha amandla omzuzu wemizuzu engama-30 ngesonto izoqinisa futhi yakhe imisipha oyisebenzisayo futhi ikhulise imetabolism yakho, kusho uLewis. "Inhloso [yezindlela zokuqeqesha amandla] ukwakha isisindo somzimba esinciphile, okuzoholela ekushisweni okukhulu kwekhalori," esho.

Zitholele izinqubo zokujima ezengeziwe namathiphu okudla asebenza ngempela.

[iheda = Amathiphu wokulahlekelwa isisindo amahle kakhulu namathiphu emizila yokusebenza ye-cardio kusuka ku-Shape.]

Nakhu ukuthi ungashintsha kanjani izindlela zakho zokuzivocavoca ze-cardio nemikhuba yokuqeqesha amandla ukuze uthole imiphumela emihle.

1. Kuhlakaze. Unesikhathi kuphela sesigamu sokuzivocavoca okujwayelekile kwehora lakho? Hamba noma kunjalo, noma wenze imizila emibili yokuzivocavoca ye-cardio yemizuzu engu-30 noma izindlela zokuqeqesha amandla ngezikhathi ezahlukene zosuku, kusho uLewis.
2. Ziqeqeshele i-marathon, i-mini-triathlon, noma uhambo lokupakisha ukususa ukugxila ekwehleni kwesisindo futhi ukubeke ekutholeni amandla, isivinini kanye/noma ukubekezela. Uzolahlekelwa isisindo ngokwemvelo uma ulinganisela ukudla kwakho kwekhalori futhi uhlale uzibophezele ekuqeqeshweni kwakho.
3. Susa isithukuthezi sokuzivocavoca ngokushintsha izindlela zokuzivocavoca umzimba, ukuzama imishini emisha kanye namakilasi (yoga, Spinning, Pilates, kickboxing) noma ulibangise ngaphandle izintaba, ukuhamba ngebhayisikili, njll.
4. Lalela umzimba wakho. Uma into ethile ingezwakali kahle-uzwa ukuminyanisa kwemisipha, ube nezinhlungu esifubeni, ukhathale kakhulu noma ube nomoya, uzizwe womile, unekhanda elikhanyayo noma unesiyezi -- yima futhi, ukuhlole. Uma ukuphumula kubonakala kungakudambisi ukukhathazeka kwakho, khuluma nodokotela wakho. Ngaleyo ndlela ungabamba izinkinga zempilo ezingase zibe khona ngaphambi kokulimala engozini futhi ulahlekelwe yikho konke umfutho, kusho uLewis.

Futhi, nali elokugcina lamathiphu ethu okwehlisa isisindo asebenza kahle kakhulu.

1. Zibekele umgomo. Thola ukuthi kungani ufuna ukulahla amaphawundi (nokuthi uyawadinga yini) futhi uqiniseke ukuthi umgomo onempilo futhi ongokoqobo, kusho u-Kleiner. Ukukwazi ukusho ukuthi "Ngilahlekelwe isisindo!" kungaba okuvuza njengokungena ku-jeans yakho emincane.

Buyekeza kwe-