Izinzuzo eziyi-7 zokweqa intambo (nokuthi ungaqala kanjani ukweqa)

-Delile

• Ukweqa intambo ukunciphisa umzimba?
• Uqala kanjani ukweqa intambo

Ukweqa izintambo okuncane, kushisa amakhalori futhi kuqede isisu ngokuqopha umzimba. Ngemizuzu engama-30 kuphela yalokhu kuvivinya umzimba kungenzeka ukuthi ulahlekelwe ama-calories afinyelela kwangama-300 bese ukhomba amathanga akho, inkonyane, isibunu nesisu.

Ukweqa intambo ukuzivocavoca okuphelele kakhulu, ngoba kuvusa imisipha kanye nenhliziyo nemithambo yokuphefumula. Ngakho-ke, izinzuzo ezinkulu zokweqa intambo yilezi:

1. Kuthuthukisa ukulungiswa komzimba;
2. Amathoni we-musculature;
3. Ishisa ama-calories;
4. Kuthuthukisa umuzwa wenhlalakahle;
5. Kuthuthukisa ukudidiyelwa kwezimoto, ubugagu nokulinganisela;
6. Kuthuthukisa amandla we-cardiorespiratory;
7. Isiza ukunciphisa umzimba.

Yize kuwukuzivocavoca okuhle kubalulekile ukuthatha izinyathelo ezithile zokuqapha lapho ugxuma intambo, njengokuzivocavoca endaweni eyisicaba nokusebenzisa amateki anokusonga okuhle, ukunciphisa umthelela edolweni nokuvikela ukulimala nokuphuza amanzi ngesikhathi somzimba.

Ukweqa intambo akulungile kubantu abakhuluphele ngokweqile, asebekhulile, abakhulelwe futhi abanezinkinga ezihlangene, kungaholela ekulimaleni emadolweni, emaqakaleni nasezinqeni, isibonelo.

Bheka izinzuzo zokweqa kanye nezinyathelo okufanele uzithathe kule vidiyo elandelayo:

Ukweqa intambo ukunciphisa umzimba?

Intambo yokugxuma, empeleni, ingaba uhlobo oluhle lokuzivocavoca kulabo abafuna ukunciphisa isisindo, noma kunjalo, imiphumela ivame ukuba ngcono lapho ukuzivocavoca ngentambo kuhambisana nokudla okunempilo futhi okunempilo. Njengoba ukweqa intambo kungumsebenzi osebenzayo futhi ophelele, njengoba wenziwa, imetabolism iyasheshiswa, kuvuna ukulahleka kwama-calories nokukhuthaza ukunciphisa umzimba okunempilo.

Bona isibonelo sokudla okunempilo kulabo abadinga ukunciphisa umzimba.

Uqala kanjani ukweqa intambo

Lapho uqala, kufanele weqe uphansi bese weqa kuphela lapho intambo idlula eduze kwezinyawo zakho iminithi eli-1, ilandelwe yimizuzu engu-1 yokuphumula, kuze kuphele imizuzu engama-20 isiyonke. Ukuma komzimba kubaluleke kakhulu: umhlane oqondile, amehlo abheke phambili nokuthola imisipha yesisu kuyadingeka ukuqinisekisa ukusebenza kahle kokuvivinya umzimba.

Inketho yokuqeqesha ukweqa intambo futhi wandise izindleko zekhalori ukwenza ukuvivinya umzimba ngendlela yesikhawu. Lokho wukuthi, gxuma intambo okomzuzu owodwa bese uphumula umzuzu owodwa kuze kufinyelelwe isikhathi esibekiwe ngaphambi kokuqala ukuvivinya umzimba. Ngale ndlela, kungenzeka ukusheshisa imetabolism futhi, ngenxa yalokho, ukushiswa kwama-calories.

Kodwa-ke, ukuqinisekisa ukwehla kwesisindo okunempilo kubalulekile ukugwema ukusetshenziswa kokudla okunamafutha amaningi noshukela futhi utshale ekudleni okwandisa umzimba, njengejinja netiye eliluhlaza, nokwenza izivivinyo ezivumela ukwakheka kwemisipha, ukuqeqeshwa kwesisindo, isibonelo.