Amathiphu Okunciphisa Isisindo Namathiphu Wokuzivocavoca: Thatha Ukulawula

-Delile

• Umumo wabelana ngamathiphu ayishumi wokulahleka kwesisindo namathiphu wokuzivocavoca, ukukusiza ukuthi uchithe amakhilogremu, uwagcine, futhi uhlale ukhuthazekile.
• Amathiphu okunciphisa umzimba # 1. Yidla umkhiqizo.
• Amathiphu wokwehlisa isisindo # 2. Hydrate.
• Amathiphu okunciphisa umzimba # 3. Sebenzisa amasu okupheka amafutha aphansi.
• Amathiphu wokuzivocavoca # 4. Khuphula izinga lokushaya kwenhliziyo yakho.
• Thola ama-Workout amaningi namathiphu wokunciphisa isisindo kusuka ku- Umumo okukubeka esihlalweni somshayeli futhi ubhekane nokwehla kwesisindo sakho.
• Amathiphu wokuzivocavoca # 5. "Isisindo" siphume.
• Amathiphu wokuzivocavoca # 6. Kuhlukanise.
• Amathiphu wokuzivocavoca # 7. Thatha izinselelo ezintsha.
• Amathiphu okuzivocavoca # 8. Hlanganisa.
• Amathiphu okuzivocavoca # 9. Lalela umzimba wakho.
• Sekukonke amathiphu okunciphisa umzimba # 10. Zibekele umgomo.
• Buyekeza kwe-

Umumo wabelana ngamathiphu ayishumi wokulahleka kwesisindo namathiphu wokuzivocavoca, ukukusiza ukuthi uchithe amakhilogremu, uwagcine, futhi uhlale ukhuthazekile.

Amathiphu okunciphisa umzimba # 1. Yidla umkhiqizo.

Kufanele uthole izithelo nemifino 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. Kukujabulele ukudla, ukudla okulula kanye nangaphambi / ngemuva kokuzivocavoca umzimba ukuze uhlale usuthi, uzizwe unamandla futhi wehlisa isisindo.

Amathiphu wokwehlisa isisindo # 2. Hydrate.

Phuza okungenani izingilazi zamanzi eziyisishiyagalombili zama-ounces angu-8 nsuku zonke ukuze uhlale uhlanzekile, ulondoloze amandla futhi unciphise isisindo--kakhudlwana uma uzivocavoca ngaphandle noma ukhandla. Udinga ukushisa amanoni ukuze wakhe imisipha futhi wandise imetabolism, futhi awukwazi ukukwenza lokho uma ungafuthwanga kahle. Ukuphuza amanzi amaningi kuzokugcina unamandla okuzivocavoca futhi kukusize uzizwe ugcwele.

Amathiphu okunciphisa umzimba # 3. Sebenzisa amasu okupheka amafutha aphansi.

Gwema ukuthosa nokusauta ngebhotela bese usebenzisa izindlela ezincanyana njengokubhaka, ukubhaka, ukosa (i-barbecue ilungele lokhu) noma uvuse ukuthosa ukupheka okunamafutha amancane.

Amathiphu wokuzivocavoca # 4. Khuphula izinga lokushaya kwenhliziyo yakho.

Yenza okungenani imizuzu engu-20 ye-cardio izikhathi ezine ngesonto. Isikhathi esifushane somsebenzi wokuqina okukhulu sizokhuphula izinga lokushaya kwenhliziyo amahora amabili kuya kwamane. Ihora lokuhamba ngokulingene lishisa cishe ama-calories angama-300; ihora lokuhamba ngebhayisikili elinganiselayo, cishe elingu-380. Noma zama umdlalo omusha (ukushushuluza ngomugqa, ukushwiba ezintanjeni) ukuze uqhume futhi usebenze imisipha ongajwayelekile ukuyikhomba.

Thola ama-Workout amaningi namathiphu wokunciphisa isisindo kusuka ku- Umumo okukubeka esihlalweni somshayeli futhi ubhekane nokwehla kwesisindo sakho.

Amathiphu wokuzivocavoca # 5. "Isisindo" siphume.

Izikhathi ezimbili nje zemizuzu engama-30 zokuqeqesha isisindo somzimba wonke ngesonto zizoqinisa futhi zakhe imisipha osebenzayo futhi zandise umzimba wakho. Ukwakha isisindo somzimba esinciphile kuzoholela ekushisweni okukhulu kwekhalori.

Amathiphu wokuzivocavoca # 6. Kuhlukanise.

Unesikhathi kuphela sengxenye yendlela yakho evamile yokujima yehora? Yiya noma kunjalo, noma wenze imizila emibili yokuzivocavoca imizuzu engu-30 ye-cardio noma yokuqeqeshwa kwesisindo ngezikhathi ezahlukene zosuku.

Amathiphu wokuzivocavoca # 7. Thatha izinselelo ezintsha.

Qeqesha i-marathon, i-mini-triathlon noma i-adventure ye-backpacking ukuze ugxile ekunciphiseni isisindo bese usibeka ekutholeni amandla, isivinini kanye / noma ukukhuthazela. Uzolahlekelwa isisindo ngokwemvelo uma ulinganisela ukudla kwakho kwekhalori futhi uhlale uzibophezele ekuqeqeshweni kwakho.

Amathiphu okuzivocavoca # 8. Hlanganisa.

Vimba isithukuthezi ngokushintsha izindlela zokuzivocavoca umzimba, ukuzama imishini emisha nezifundo (i-yoga, i-Spinning, i-Pilates, i-kickboxing) noma uphumele ngaphandle lapho uhamba izintaba, uhamba ngebhayisikili, njll.

Amathiphu okuzivocavoca # 9. Lalela umzimba wakho.

Uma into ethile ingazizwa ilungile-uhlangabezana nokucinana kwemisipha, uba nezinhlungu zesifuba, ukhathale ngokweqile noma ushaywe ngumoya, uzizwe womile, unekhanda elikhanyayo noma unesiyezi - yima bese uyakuhlola. Uma ukuphumula kubonakala kungakudambisi ukukhathazeka kwakho, khuluma nodokotela wakho. Ngaleyo ndlela ungakwazi ukubamba izinkinga zempilo ezingase zibe khona kusenesikhathi kunokuba ube sengozini yokulimala futhi ulahlekelwe yiwo wonke amandla.

Sekukonke amathiphu okunciphisa umzimba # 10. Zibekele umgomo.

Thola ukuthi kungani ufuna ukukhipha amakhilogremu (nokuthi ngabe uyakudinga nokuthi) futhi uqiniseke ukuthi kuyinjongo enempilo futhi enengqondo. Ukukwazi ukusho ukuthi "Ngilahlekelwe isisindo!" kungaba okuvuza njengokungena ku-jeans yakho emincane.

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