Eminyakeni engamashumi ayisihlanu edlule, izindinganiso zamanje zobuhle zizocatshangwa ziphelile futhi zithelekile, kodwa manje umbono ukhula kakhulu futhi akunakwenzeka ukuthi ube mncane kakhulu. Manje, ukusebenza kwamafutha okushisa kungenye yemisebenzi ethandwa kakhulu yezemidlalo yabesifazane.
Ukusebenza okuphumelelayo kokulahlekelwa isisindo: izinto eziyisisekelo
Khumbula iqiniso elilula: akukho ukusebenza okuyisisindo sokulahlekelwa kwesisindo kuzoveza umphumela oyifunayo uma ungaqali ukudla kahle. Khumbula okungenani imigomo eyisisekelo kakhulu futhi ubambelele kubo:
- zama ukudla kancane, kodwa ngokuvamile, kunokuba kabili ngosuku;
- ibhulakufesi kufanele ibe khona nsuku zonke: uma ungadli ekuseni, udla ngokuhlwa;
- udinga isidlo sakusihlwa amahora amabili ngaphambi kokulala;
- Ungaphuzi emva kokudla amahora angu-1-2, futhi ngisho nangokwengeziwe - itiye ne dessert;
- uphuze nsuku zonke 1,5 - 2 amalitha amanzi;
- 2 amahora ngaphambi kokuqeqesha futhi amahora amabili emva kwalokho awukwazi ukudla lutho ngaphandle kokudla kwamaprotheni.
Ngaphezu kwalokho, ungakhohlwa ngokuhlanganiswa okulungile kwemikhiqizo: inyama ayikwazi ukuba nemikhiqizo yefulawa (yonke inhlama, isinkwa, i-pasta), izithelo kufanele zithathwe ngokwehlukana, futhi izitsha zokudliwayo kufanele zishintshwe nge-curd ne-yogurt.
Uhlelo lokuqeqesha lokushisa amafutha
Noma ngabe iyiphi inketho oyikhethayo, uma uhlanganyela ngokungavamile futhi ungaphansi kwezikhathi ezimbili ngesonto, ngeke kube nomqondo. Ukuze uthole imiphumela emihle, kufanele usebenzise 3-4 izikhathi ngesonto ngamahora angu-1 - 1.5. Kule nkimbinkimbi kuzobandakanya konke okudingekayo ukuqinisekisa ukuthi isibalo sakho siphelile futhi sihambisana.
Ukusebenza kwe-Aerobic yokulahlekelwa isisindo
Umthwalo we-aerobic ngumthwalo ophethe ngokushesha, kodwa hhayi emkhawulweni wamathuba: ukugijima, ukweqa, ukuhamba ngebhayisikili, intambo yokuqhafaza, ukugijima kusayithi, ukuvivinya umzimba, ukudansa, ukubhukuda, njll. Ngesikhathi sokuqeqeshwa ukuthi izindawo zokugcina amafutha zishiswa ngamandla. Kodwa kuphela uma ukuqeqeshwa kuthatha okungenani imizuzu engu-30-40!
Ngaphandle kwalokho, umthwalo we-aerobic ungahlanganiswa nomthwalo wamandla: ukuqala kwamaminithi angu-30 okuqala, bese u-20-30 - aerobic. Le ndlela izokuqinisekisa ukuthi awugcini nje ukushisa amafutha, kodwa futhi ukwakha imisipha, echitha izikhathi eziningana amandla ngaphezu kwezicubu ezinamafutha (okuthola kuwo amakholori athile). Ngakho-ke, ukutholakala kwemisipha kuyoba nethonya elihle kumuntu wakho bese ushisa amakholori!
Ukuqeqeshwa kwamandla okwehla kwesisindo
Ukuqeqeshwa kwamandla kuyadingeka ukuze kwakha imisipha, okuyinto, njengoba sesivele sinqume, igalelo ekulahlekelweni kwesisindo esikhulu. Uma iphesenti lamathishu enamafutha lingaphansi kwephesenti lemisipha emzimbeni wakho, ubheka omncane, u-taut kanye nethoni!
Ukulayisha amandla - hhayi ukuqeqesha on simulators (nakuba empeleni, endaweni yokuqala). Ukusebenza ekhaya ukulahlekelwa isisindo kungabandakanya ukuzivocavoca okunjalo:
- ama-squats;
- i-push-ups;
- ukuphikisana (emshinini);
- amakilasi nama-dumbbells, ama-bodybuilders, njll.
Ungakhetha inketho oyithandayo, kufaka phakathi kokuzivocavoca emasosheni, ezinqulwini, okhalweni noma ukuqinisa imisipha yesifuba nezandla. Kunconywa ukuba wenze umsebenzi ngamunye ngokuphindaphindiwe kuka-15-20 ngezintambo ezingu-3-4.
Ukuqeqeshwa kokungahambisani nokushisa kwamafutha
Ukuqeqeshwa kwesifunda - uhlobo lokuqeqeshwa kwamandla, olubandakanya umzimba wezi-8-10. Zenziwa ngendlela eyodwa ngaphandle kokuphazanyiswa komunye nomunye, ububanzi obugcwele bokuzivocavoca bungabuyekezwa izikhathi ezingu-1-3. Lokhu kuhlanganiswa okuhle kwamandla nomthwalo we-aerobic!