Ukuqeqeshwa okuphakathi kwamafutha ashisa kubhekwa njengendlela ephumelela kakhulu, kodwa kudinga ukuqeqeshwa okungokwenyama kokuqala. Isisekelo salo sisekushintsheni kwezigaba ngomthwalo ophezulu futhi ojwayelekile. Ngenxa yalokhu, izinqubo ze-metabolic ziyazamazama, futhi inqubo yokushiswa kwamafutha iqala. Phakathi nezinsuku ezimbili emva kokuqeqeshwa, izinyathelo ezihamba phambili zokushintshanisa ziqhubeka, futhi ngenxa yalokho, amakhilogremu engeziwe alahlekile. Ngaphezu kwalokho, ukuqeqeshwa kwesikhashana kwanda futhi kuqinisa imisipha.
Ukuqeqeshwa kwesikhathi sokulahlekelwa isisindo
Ukuze ungalimazi impilo, kubalulekile ukukhuphula kancane kancane umthwalo bese ufaka ifomu. Phakathi nenyanga yokuqala, kunconywa ukwenza imisebenzi ejwayelekile, kodwa ekuqeqesheni amandla kufanele wengeze umthwalo we-aerobic kabili ngesonto. Ukuqala kufanele kwenziwe kusukela kumaminithi angu-20. Phakathi nemizuzu yokuqala engu-5. kudingekile ukwandisa izinga lokushaya kwenhliziyo ukuze inani lilingane nengxenye yesilinganiso senhliziyo esiphezulu. Ngemva kwalokhu, ungaya ngqo ekuqeqesheni ukushisa kwamafutha okuphumula. Uma umuntu ehle futhi engenazo izinkinga zempilo, kumele ahambe ngokusheshisa okungaphezu kwengxenye yomzuzu, bese ebuya ezinkomba zokuqala, okulingana nengxenye yenani eliphakeme lezinga lenhliziyo. Isikhathi sokuphumula akufanele sibe ngaphezu kweminithi. Kulelizinga, udinga ukusebenza amaminithi angu-10. Isinyathelo esilandelayo yi-hitch egcina imizuzu engu-5.
Inyanga yesibili yokuqeqesha isikhathi sokudla okushisayo ekhaya noma ehholo kufanele iqhutshwe kane izikhathi ngesonto. Ngalesi sikhathi, uhlelo lomsebenzi lubuye luguquke:
- ukuqeqeshwa kwamandla amancane;
- isigamu somthwalo wemoto we-cardio esiphezulu;
- imizuzu emithathu ye-cardio, kodwa ngezinga elizolile;
- umthwalo wamandla omzuzu.
Ukuze uthole ukuqeqeshwa kwamandla, khetha ukuzivocavoca for group muscle ngamunye. Kufanele kwenziwe kwimodi ejulile.
Ngenyanga yesithathu yokuqeqeshwa kwesikhathi sokudla kwamafutha ehholo noma ekhaya, ungashintsha ohlelweni oluthuthukisiwe lwe- Tabata , kodwa uma ungaqiniseki ngamakhono akho, ungaqhubeka nokutadisha ngaphansi kohlelo oludlule. Ukusebenza komzimba ngamunye kufanele kwenziwe ngemizuzwana engu-20, futhi-ke, kukhona ukuphumula okungaphezu kwemizuzwana engu-10. Phinda konke ukuzivocavoca ngemijikelezo eyisishiyagalombili. Ukuze wenze lokhu, khetha izivivinyo ezilula, isibonelo, izikwele, amaphaphu, ama-twist, ama-push-ups. Ungasebenzisa ukuqeqesha eThabata nsuku zonke, futhi ezinsukwini zokuvuselela, hlela umsebenzi we-cardio. Izinyanga ezintathu zokuqeqesha njalo ngemithetho, ungakwazi ukufeza imiphumela oyifunayo.