Izinsimbi zokuphotha, ichaza imilenze nesinqe

-Delile

• Ushisa amakhalori amangaki
• Amathiphu wokusebenzisa kakhulu isigaba sokuphotha

Isigaba sokuphotha silahlekelwa ngaphezu kwesitilili sokugaya noma ukugijima futhi ngaphezu kwalokho siqinisa imilenze nesinqe, sishiya umzimba sihle futhi siheha. Ezinye izinzuzo yilezi:

• Qinisa amathanga, ulwe ne-cellulite ngaphakathi nangasohlangothini lwamathanga;
• Sebenza izinqe uzishiye ziqinile futhi zinciphise kakhulu i-cellulite;
• Thuthukisa ukujikeleza kwegazi emilenzeni, ukulwa nokuvuvukala;
• Qinisa imisipha yesisu lapho ikilasi selenziwe ngesisu esishwabene;
• Ithuthukisa ukusebenza kwenhliziyo nokuphefumula, yehlisa i-cholesterol futhi isize ukulawula izinga likashukela egazini.

Amakilasi ayashukumiseka futhi ayashukumisa, kepha afaneleka kakhulu kulabo asebevele bajwayele ukuzivocavoca ngoba kukhulu ngokulinganisela / ngamandla amakhulu.

Ushisa amakhalori amangaki

Ukuphotha kunciphisa isisu nemilenze ngoba kusebenzisa amandla amaningi. Ihora lokuphotha lishisa isilinganiso sama-kilojoule angama-570 ekilasini ngalinye kwabesifazane nangaphezulu kwama-650 emadodeni, kodwa ukunciphisa isisindo nokulahla isisu kunconywa ukusebenzisa imitha yokuvama kulo lonke ikilasi, ukugcina izinga lokushaya kwenhliziyo lingaphezu kuka-65% wamandla esiphezulu.

Imitha yokuvama iyithuluzi eliphathekayo elinganisa isilinganiso esifanele senhliziyo ekwehliseni isisindo futhi uthisha wokuzivocavoca angakhombisa ukuthi yimaphi amvamisa afanele omfundi kuye ngeminyaka yakhe. Amajimu athile anamabhayisikili amile asevele anemitha yokuvama kuma-handlebars, okusiza ukulawula i-HR phakathi nekilasi lonke.

Ngakho-ke, uma umuntu edla ukudla okunomsoco futhi ekwazi ukufeza lonke ikilasi, kungenzeka ukuthi wehle cishe nge-4 kg ngenyanga ngokuqeqeshwa izikhathi ezi-2 noma ezi-3 ngeviki.

Amathiphu wokusebenzisa kakhulu isigaba sokuphotha

Amanye amathiphu abalulekile wokuzuza kakhulu esigabeni sokuphotha yile:

• Phuza 1 ingilazi yejusi yezithelo, uphuze i-yogurt eyi-1 ewuketshezi noma udle isithelo esingu-1 cishe imizuzu engama-30 ngaphambi kwekilasi;
• Ukwelula ngaphambi kokuqala kwekilasi;
• Qala ngejubane kancane kancane wandise ijubane namandla emilenze yakho;
• Gqoka isicathulo esinotini oluqinile, olufana nolwabagibeli bamabhayisikili abangochwepheshe, ngoba lokhu kusiza ukubeka amandla emilenze ngqo kuphedali, ukuvimbela ukuthi kulahleke ngesicathulo esinethambo elithambile;
• Yiba nethawula lesandla lihlale liseduze ukuvimbela izandla zakho ukuthi zingaphumi kuma-handlebars webhayisikili eliphothayo;
• Gqoka izikhindi ezifakwe ezingxenyeni zangasese ukuqinisekisa ukunethezeka okukhulu ngesikhathi sekilasi;
• Phuza amanzi kakhukhunathi noma isiphuzo se-isotonic njengeGatorade, ngesikhathi sekilasi ukufaka amanzi namaminerali alahlekile ngomjuluko;
• Siza ibhayisikili eliphothayo ekuphakameni kwakho ukugwema ukulimala umgogodla namadolo;
• Ngemuva kwekilasi yidla ukudla okunothe amaprotheni, okufana ne-protein shake noma i-yogurt, noma ukudla okunenyama noma amaqanda anciphile ukukhuthaza ukukhula kwemisipha.

Ngesikhathi sekilasi lonke kufanele ugcine umqolo wakho uqonde futhi ugweme ukuqinisa kakhulu intamo, uma kukhona ubuhlungu entanyeni, phungula ukungezwani kulesi sifunda, uphendulele ikhanda ezinhlangothini, kodwa uma kukhona ubuhlungu emadolweni ngenkathi unyathela , okukhonjiswe kakhulu ngokushesha okukhulu lapho ungabona udokotela noma i-physiotherapist.

Kulabo abafuna ukwehlisa isisindo futhi banciphise isisu, kubalulekile ukukhumbula ukuthi ukudla okufanele nokuvivinya umzimba njalo kubalulekile ukushintshanisa amakilasi okuphotha nohlobo lokuzivocavoca nge-anaerobic, njengokuqeqesha isisindo.