Ukuzivocavoca Okushisa Amakholori Amaningi

-Delile

• Ukuzivocavoca okuhle kakhulu kokusha kwekhalori
• Esikhathini esithile
• Ukugijima kwamadolo aphakeme
• Amakholori ashile ngemizuzu engama-30:
• Ukwenza lo msebenzi:
• Ukukhahlela izinqe
• Amakholori ashile ngemizuzu engama-30:
• Ukwenza lo msebenzi:
• Abaqwala izintaba
• Amakholori ashile ngemizuzu engama-30:
• Ukwenza lo msebenzi:
• Ukubhukuda
• Amakholori ashile ngemizuzu engama-30:
• Ukuhamba ngebhayisikili okumile
• Amakholori ashile ngemizuzu engama-30:
• I-Sprints
• Amakholori ashile ngemizuzu engama-30:
• Ekhaya
• Ukuhamba
• Amakholori ashisiwe ngomzuzu:
• Iyagijima
• Amakholori ashisiwe ngomzuzu:
• Umdanso we-Aerobic
• Amakholori ashisiwe ngomzuzu:
• Amajeke eqa
• Amakholori ashisiwe ngomzuzu:
• Ukwenza lo msebenzi:
• Intambo yokweqa
• Amakholori ashisiwe ngomzuzu:
• Okunye ukucatshangelwa
• I-Cardio vs. ukuqeqeshwa kwesisindo
• Kulungele
• Ungaqala kanjani
• Okubalulekile

Uma ufuna ukuthola ikhalori kakhulu ngempunzi yakho, ungahle uthande ukuqala ukusebenza. Ukugijima kushisa amakhalori amaningi ngehora.

Kepha uma ukugijima akuyona into yakho, kunezinye izivivinyo zokushisa amakhalori njengokuzivocavoca kwe-HIIT, intambo eyeqayo, nokubhukuda. Ungenza noma iyiphi inhlanganisela yalezi zivivinyo ngokuya ngokuthanda kwakho nezinga lokuqina.

Mangaki amakhalori owashisayo ancike ezintweni eziningana, kufaka phakathi:

• isikhathi sokuzivocavoca umzimba
• ijubane
• umfutho
• isisindo sakho nokuphakama

Ngokuvamile, lapho ulinganisa ngokwengeziwe, kuzoshisa amakhalori amaningi ngesikhathi sokuvivinya umzimba.

Uma ungathanda ukwazi inombolo eqondile, sebenza nomqeqeshi womuntu siqu. Bangakwazi ukunquma ukushisa kwekhalori lakho ngalinye ngesikhathi sokuzivocavoca.

Ukuzivocavoca okuhle kakhulu kokusha kwekhalori

Ithebula elilandelayo lifaka izivivinyo zokushisa amakhalori eziyi-12 eziphezulu. Lezi zivivinyo zishisa amakhalori amaningi ngehora. Khumbula, amakhalori abhalwe kuhlu isilinganiso. Ukusha kwekhalori lakho ngqo kuncike ezintweni ezinjengokuqina, ubude besisindo, nesisindo sakho.

Esikhathini esithile

Ungenza izivivinyo ezishisa ama-calories amaningi noma ngabe awunaso isikhathi esiningi. Okusemqoka ukugxila ekusebenzeni ngamandla okukhulu okwandisa ngokushesha izinga lokushaya kwenhliziyo yakho.

Ukuqeqeshwa kwesikhawu esiphakeme, noma i-HIIT, kuyindlela ethandwayo yokwenza lokhu. Kubandakanya ukuqhuma okufushane kokuvivinya umzimba ngaphezu kwamaphesenti angama-70 wamandla akho e-aerobic.

Indlela eyodwa ye-HIIT ifaka phakathi kokushintshana phakathi kwejubane lemizuzwana engama-30 nezikhathi zokuphumula zemizuzu engu-1. Ngokwenza ukusebenza ngamandla okukhulu, ungashisa amakhalori amaningi ngemizuzu engama-30 noma ngaphansi.

Zama lezi zivivinyo ngokushisa amakhalori amaningi uma usesikhathini.

Ukugijima kwamadolo aphakeme

Amakholori ashile ngemizuzu engama-30:

240 kuya ku-355.5

Ukugijima kwamadolo aphakeme ukuzivocavoca ngamandla kwe-cardio. Kukhuphula izinga lokushaya kwenhliziyo yakho ngenkathi kuqinisa umzimba wakho ophansi. Njengokuzivocavoca ngamandla okukhulu, ukugijima kwamadolo aphezulu kuyasiza ekushiseni amakhalori esikhathini esincane.

Ukwenza lo msebenzi:

1. Gijima endaweni ngenkathi uphakamisa amadolo akho phezulu ngangokunokwenzeka.
2. Phampa ngokushesha izingalo zakho phezulu naphansi.

Ukukhahlela izinqe

Amakholori ashile ngemizuzu engama-30:

240 kuya ku-355.5

Ukukhahlela izinkinobho ukuzivocavoca kwe-cardio, njengokugijima kwamadolo aphakeme. Ungashisa amakhalori ngokushesha kungakapheli imizuzu engama-30 ngokwenza ukukhahlela kwe-butt ngamandla amakhulu.

Ukwenza lo msebenzi:

1. Phakamisa isithende esisodwa ubheke esinqeni sakho.
2. Phinda ngesinye isithende.
3. Shintsha izithende zakho ngokushesha ngenkathi ushaya izingalo zakho.

Abaqwala izintaba

Amakholori ashile ngemizuzu engama-30:

240 kuya ku-355.5

Umqansa wezintaba ukuzivocavoca kwe-cardio okuphindwe kabili njengokuzivocavoca umzimba okugcwele. Njengoba udinga ukusebenzisa umzimba wakho wonke, uzoshisa amakhalori amaningi ngesikhathi esifushane.

Ukwenza lo msebenzi:

1. Qala endaweni yepulangwe. Beka amahlombe akho phezu kwezandla zakho.
2. Bandakanya umnyombo wakho. Phakamisa idolo lakho langakwesokudla esifubeni sakho.
3. Buyela eplankini. Phinda ngedolo lakho lesobunxele.
4. Phinda ngokushesha.

Ukubhukuda

Amakholori ashile ngemizuzu engama-30:

198 kuya ku-294

Ukubhukuda kungukuzivocavoca okunomthelela ophansi okushisa amandla ngenkathi kuthuthukiswa amandla emisipha, ukugeleza kwegazi, namandla wamaphaphu nenhliziyo. Imizuzu engamashumi amathathu yokubhukuda okuvamile isha cishe inani elifanayo lama-calories njengemizuzu engama-30 yokugijima.

Kodwa-ke, ukubhukuda akuncindezi emzimbeni. Kungaba ukuzivocavoca okufanele uma unezinkinga ezihlangene noma ukuhamba okulinganiselwe.

Ukuze wandise ukushisa kwekhalori ngesikhathi sokubhukuda, yenza amathanga noma amanzi aerobics.

Ukuhamba ngebhayisikili okumile

Amakholori ashile ngemizuzu engama-30:

210 kuya ku-311

Uma ukwazi ukufinyelela kubhayisikili elimile, zama izikhawu zokuhamba ngamandla ngebhayisikili. Njengokuzivocavoca okunamandla kwe-cardio, ukuhamba ngebhayisikili okumile kungashisa inani elikhulu lama-calories ngemizuzu engama-30.

Qala ngemfudumalo yemizuzu emihlanu bese ushintsha phakathi kwejubane lomzuzu owodwa nezikhawu zokululama zemizuzu emibili. Esikalini kusuka ku-0 kuye ku-10, izikhathi zakho zejubane kufanele zibe ngu-7 kuye ku-9. Izikhathi zakho zokutakula kufanele zibe ku-5 kuye ku-6.

I-Sprints

Amakholori ashile ngemizuzu engama-30:

240 kuya ku-355.5

Ngokuvamile, ukugijima ukuvivinya umzimba ngokushisa ikhalori. Kepha uma ungenasikhathi esanele sokugijima, unganciphisa ukuzivocavoca kwakho ku-sprints ephezulu. Umzimba wakho uzoshisa amakhalori ngokushesha ukuze uvuselele ukusebenza kwakho.

Ngaphambi kokuphalaza, zifudumale ngokwenza ama-jump jump noma ukugijima kwamadolo aphakeme.

Ekhaya

Uma usekhaya futhi ungenayo imishini yokuvivinya umzimba, usengakwazi ukwenza izivivinyo zokushisa amakhalori aphezulu.

Ukusebenza kwe-HIIT bodyweight okubalwe ngenhla kungenziwa ekhaya. Ukuzivocavoca okufana nokugijima ngamadolo aphakeme, ukukhahlela ama-butt, nabaqobi bezintaba kudinga isikhala esilinganiselwe.

Ngaphezu kwe-HIIT, ukusebenzisa okulandelayo kuhle kakhulu ngokushisa ama-calories.

Ukuhamba

Amakholori ashisiwe ngomzuzu:

3.1 kuye ku-4.6

Ukuhamba kuyindlela elula yokushisa amakhalori ekhaya. Kuhle futhi uma ululama ekulimaleni. Ungakwenza eduze kwendlu yakho noma egcekeni lakho, ngakho-ke kulula kakhulu.

Uma wenza umsebenzi wasendlini ngenkathi uhamba uzungeze ikhaya lakho, uzoshisa ama-calories amaningi ngomzuzu.

Iyagijima

Amakholori ashisiwe ngomzuzu:

10.8 kuya ku-16

Ukugijima ukusebenza okuhle kakhulu kokushisa amakhalori, ukuthuthukisa ukuguquguquka, nokwandisa ukukhuthazela. Njengoba ukugijima kungadingi noma iyiphi imishini, kulula ngokwanele ukuyenza noma kuphi.

Uma ugijima ngokushesha, amakholori amaningi uzowashisa ngomzuzu.

Umdanso we-Aerobic

Amakholori ashisiwe ngomzuzu:

6.6 kuye ku-9.8

Ukuzivocavoca okushisa amakhalori akukhawulelwe ekuqeqesheni okugijima nokuqina okukhulu. Uma uthanda ukudansa, ungashisa amakhalori ngokwenza umsebenzi wokudansa onamandla amakhulu ekhaya.

Ukudansa ukuzivocavoca kwe-cardio okucashile njengomsebenzi wokuzijabulisa. Kuyindlela emnandi yokukhuphula izinga lokushaya kwenhliziyo yakho nokushisa ama-calories.

Zama ukujima okudumile okufana noZumba noma uBokwa.

Amajeke eqa

Amakholori ashisiwe ngomzuzu:

8 kuye ku-11.8

Amajump we-jumping ayisisekelo sokuzivocavoca umzimba okhuphula izinga lokushaya kwenhliziyo yakho. Ibuye inikeze ukuzivocavoca umzimba okugcwele okumangalisayo. Awudingi isikhala esiningi sokwenza i-jumping jacks, ngakho-ke kulula ukukwenza ekhaya.

Ukwenza lo msebenzi:

1. Yima ngezinyawo ndawonye. Beka izingalo zakho ezinhlangothini zakho.
2. Eqa ngemilenze yakho ngaphandle kwehlombe. Phakamisa izingalo zakho phezu kwekhanda lakho.
3. Phinda lapho kudingeka.

Ngokuya ngamandla, amajack jumping angaba yingxenye ye-warmup yakho, i-HIIT Workout, noma inqubo ejwayelekile.

Intambo yokweqa

Amakholori ashisiwe ngomzuzu:

7.6 kuye ku-9.8

Intambo yokugxuma inyusa izinga lokushaya kwenhliziyo yakho futhi ishise amakhalori ngenkathi yakha amandla omlenze aphansi. Ngokwengeziwe, izintambo zeqa zihlangene futhi kulula ukuzigcina. Zilungele abantu abangenayo indawo eningi ekhaya.

Okunye ukucatshangelwa

Uma ungathanda ukwenza izivivinyo ezishisa ama-calories amaningi, kunezinto ezimbalwa okufanele uzicabangele.

I-Cardio vs. ukuqeqeshwa kwesisindo

ICardio iyindlela eyodwa yokushisa amakhalori ngempumelelo. Ukuqeqeshwa kwesisindo, noma ukuqeqeshwa kwamandla, nakho kubalulekile. Uma kuqhathaniswa neseshini yokuqeqeshwa kwesisindo, i-cardio ivame ukushisa ama-calories amaningi ngeseshini eyodwa. Kodwa-ke, ukuqeqeshwa kwesisindo kwandisa isisindo semisipha, esishisa ama-calories amaningi kunamafutha.

Uma unesisipha esiningi, amakholori amaningi ozowashisa uphumule. Lokhu kusho ukuthi umzimba wakho uzoshisa ama-calories amaningi ngokuhamba kwesikhathi, noma ngabe ulele noma uhleli etafuleni lakho.

Uhlobo lokuqina olufaka zombili i-cardio futhi ukuqeqeshwa kwesisindo kuzokhulisa ukushiswa kwekhalori lakho ngalinye.

Kulungele

Hlala ufudumele njalo ngaphambi kokwenza i-cardio. Lokhu kuzokhuphula izinga lokushisa komzimba wakho nokuhamba kwegazi, okulungiselela umzimba wakho ukuzivocavoca umzimba. Futhi kunciphisa ubungozi bokulimala.

Cabanga ngokwenza izivivinyo eziguquliwe uma une:

• ukulimala
• ukuhamba okulinganiselwe
• izimo ezithile zezempilo (njengesifo samathambo)

Khuluma nodokotela, umqeqeshi womuntu siqu, noma owelapha ngokomzimba. Labachwepheshe bangakhombisa ukuthi bangenza kanjani ngokuphepha izivivinyo zokushisa amakhalori. Bangancoma nokunye ukuguqulwa futhi baqhubekele izinhloso zakho.

Ungaqala kanjani

Ngaphambi kokuqala uhlelo olusha lokuzivocavoca, khuluma nodokotela wakho kuqala. Udokotela wakho angaphakamisa uhlobo oluhle kakhulu lokuzivocavoca ezingeni lakho lamanje lempilo nokuqina. Bazophinde bachaze noma yiziphi izinyathelo zokuphepha okufanele uzithathe.

Isibonelo, uma unesifo sikashukela sohlobo 1, uzodinga ukuqapha amazinga eglucose yegazi lakho ngesikhathi nangemva kokuzivocavoca.

Uma usukulungele ukuqala uhlobo lwemithi yokuzivocavoca, qala ngo:

• elula, uhamba eziyisisekelo
• ama-reps aphansi
• izisindo eziphansi

Lokhu kuzonciphisa ingozi yakho yobuhlungu nokulimala. Uma ukunciphisa kwesisindo kuyinjongo yakho, cabanga ukusebenza nomqeqeshi oqinisekisiwe womuntu siqu. Umqeqeshi wakho angahlela inqubo efanele yokuzivocavoca yezinhloso zakho ezithile kanye nempilo yonke.

Okubalulekile

Ukugijima kungumnqobi wama-calories amaningi ashiswe ngehora. Ukuhamba ngebhayisikili okumile, ukugijima, nokubhukuda kuyizindlela ezinhle kakhulu futhi.

Ukuzivocavoca kwe-HIIT nakho kuhle ngokushisa ama-calories. Ngemuva kokuzivocavoca kwe-HIIT, umzimba wakho uzoqhubeka nokushisa amakhalori amahora angafika kwangu-24.

Uma ungathanda ukuqala inqubo yokuzivocavoca umzimba, bheka udokotela wakho. Ungathintana nomqeqeshi womuntu siqu noma owelapha ngokomzimba ukuthola isiqondiso esizimele. Lezi zingcweti zingakusiza uzivocavoce ngokuphepha nangempumelelo.