Indlela efanele yokwenza i-2-a-Days

-Delile

• Shintsha umfutho
• Hlukanisa i-Cardio namandla
• Vuka ngeCardio ukuze wehlise isisindo
• Gcina i-Cardio ukuze ikhule ngamandla
• Shintsha Ukunyakaza Okuyinkimbinkimbi Nokulula
• Gcina Izikhathi Zifushane Futhi Uhlukanisiwe
• Buyekeza kwe-

Ukuphinda kabili ukuzilolonga kwakho ngeseshini yasekuseni neyantambama kungathatha imiphumela kuye ezingeni elilandelayo-uma usebenzisa indlela efanele. Ukumane ufake esinye iseshini esishubile ngemuva kokuphuma kwakho ehhovisi lapho wenza inqubo eyinselele efanayo ngaphambi komsebenzi kungaholela ekulimaleni kokuwohloka kwemisipha neminye imiphumela engemihle kangako njengokuncipha kwemetabolism nokuzizwa kuphele nya.

Kwenziwe kahle, kepha, "ukwengeza ukuzivocavoca umzimba okwengeziwe kungenza umehluko emhlabeni uma umane nje uzithola usunqenqemeni lokuthola imiphumela, njengokulahlekelwa ngamafutha omzimba," kusho u-Andrew Wolf, isazi sokuzivocavoca umzimba eMiraval Resort & Spa eTucson , AZ. Gcina le mihlahlandlela ebalulekile ngaphambi kokufaka i-ante ngomzuliswano wesibili wokuzivocavoca usuku.

Shintsha umfutho

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Ukuzivocavoca kugcizelela izinhlelo zomzimba, ezidinga isikhathi sokululama ukuze zilulame futhi ziqine kunakuqala, kusho uWolf. Uma uqeda ukuzivocavoca okunzima ekuseni futhi ukukushaya kanzima kusihlwa, nakanjani uzophuma ushile-futhi mhlawumbe ulimale. Futhi uma wenza i-cardio kabili ngosuku, ungase uphule izicubu zemisipha, wehlise isisindo somzimba wakho omncane futhi ngenxa yalokho umzimba wakho we-metabolism (funda: ukushiswa kwekhalori), kusho u-Stacy Adams, umnikazi weFitness Together eCentral Georgetown, MD.

Ngakho-ke uma, ngokwesibonelo, uthathe ikilasi le-spin elinzima ekuseni, ukuzivocavoca kwakho ngemuva kokusebenza kufanele kube sezingeni eliphansi kakhulu, elingazizwa liyi-tad wimpy, kuxwayisa uWolf. [Tweet this tip!] "Kodwa khumbula ukuthi ukuzilimaza kusho ukuthi ngeke usebenze nsuku zonke esikhundleni sezimbili ngosuku."

Hlukanisa i-Cardio namandla

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Ukwehlukanisa ukusebenzisa kwakho i-cardio kanye nesisindo kunciphisa ubungozi bakho bokusebenzisa ngokweqile ngokusebenzisa imisipha ehlukene nezinhlelo zamandla. "Ekupheleni kosuku akukhathalekile ukuthi ukhetha ukwenzani ekuseni noma kusihlwa uma nje wenza," kusho uJulie Sieben, udokotela wezokwelapha nomlobi Amaviki Ayisithupha Wokuthanda Ukugijima.

Vuka ngeCardio ukuze wehlise isisindo

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"Ukuqeqeshwa kwesikhawu esiphakeme kakhulu se-Cardio (HIIT) -kungaba ngcono ukukwenza ekuseni ukuze ujabulele 'ukubuyela emuva' lapho umzimba wakho usebenza ekushayeleni ngokweqile usuku lonke," kusho uSieben, ebhekisa ku-EPOC noma ukusetshenziswa ngokweqile kokusebenzisa i-oxygen. "Lokhu kukusiza ukuthi ushise amakholori amaningi osetshenziswe emini." [Thwetha leli thiphu!] Futhi mancane amathuba okuthi uvuseleleke ngemva kokujima uma uziqeqeshela amandla ekupheleni kosuku uma uqhathanisa ne-cardio, engakugcina uphapheme ebusuku, usho kanje.

Gcina i-Cardio ukuze ikhule ngamandla

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Uma ukujabulela ukuqeqeshwa ngamandla okunzima, ungangcono ukonga i-cardio ekusebenzeni kwakho kusihlwa, kusho uJerry Greenspan, umqeqeshi womuntu siqu kanye nodokotela womzimba eColumbus, OH. Ngale ndlela uzogwema imisipha yokuqeqesha ebilokhu ikhathele kusukela ekuvivinyeni okukhuthazayo kwasekuseni kwe-cardio, okusho ukuthi kunengozi encane yokulimala ngoba ukuqeqeshwa kwesisindo kubeka amandla amakhulu emisipheni, uyachaza.

Shintsha Ukunyakaza Okuyinkimbinkimbi Nokulula

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Ekuqeqesheni amandla kabili ngosuku, uGreenspan uncoma ukwenza ukunyakaza okuyinkimbinkimbi-lokho okubandakanya amalunga angaphezu kwelilodwa njengama-squats namaphaphu-ngaphambi kosuku kanye nokuzivocavoca okulula-ukusebenzisa ilunga elilodwa njengama-biceps curls kanye ne-triceps extensions-ebusuku. Lokhu kunciphisa amathuba akho okulimala ngokungasebenzi imisipha ngokuhamba kosuku ekhokhiswa intela kusuka ekuzivocavoca kwangaphambili. Ukuzivocavoca okuyinkimbinkimbi kufaka phakathi ukuhamba kwamandla omzimba okuphelele njengalezo ezenziwa kumaCrossFit WODs, ngakho-ke uma uvame ukushaya ibhokisi, gxila kumaqembu amancane emisipha ngesikhathi sakho.

Gcina Izikhathi Zifushane Futhi Uhlukanisiwe

I-Thinkstock

Ungadluli imizuzu engama-45 ngokujima ngakunye, kululeka u-Adams. "Ukuzivocavoca okufishane, okunamandla kakhulu kukunikeza imiphumela engcono futhi kunengqondo kakhulu ezinhlosweni zakho zesikhathi eside zokugcina imiphumela." Ukujima okungaphezu kwemizuzu engama-45 kuqala ukusebenzisa izicubu ukuze kuphethiloli, okungase kubambezele umzimba wakho, uyachaza. Futhi hlela izikhathi zakho okungenani amahora ayisithupha kuya kwayisishiyagalombili ukuze unikeze umzimba wakho isikhathi esiningi ngangokunokwenzeka ukuze ululame ngaphambi kokuba uqale futhi.

Buyekeza kwe-