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Umhla Wokudalwa: 28 Eyomqungu 2021
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Umxholo

Sineendaba ezimnandi eziya kuhlaziya inkqubo yakho yokulolonga: Lo mzuzu uphuma ubaleka, uqalise iklasi yakho ye-spin, okanye uqale iseshoni yakho yePilates, izibonelelo zokukhaba. "Sibona utshintsho kwindlela "ngemizuzwana," utshilo uMichele Olson, Ph.D., uprofesa omkhulu wezonyango kwiYunivesithi yaseHuntington eMontgomery, Alabama. Ukubetha kwentliziyo yakho kuyenyuka kwaye igazi lihanjiswa kwizihlunu zakho. Uqala ukutshisa iikhalori zamafutha. Kwaye ufumana ukonyuka kwemo yengqondo kwangoko.

Imizuzu engama-30 ye-cardio (kubandakanywa ezi ntlobo zintathu eziphezulu) iintsuku ezintathu ukuya ezintlanu ngeveki zingongeza iminyaka emithandathu ebomini bakho, ngokutsho kophando kwi-Cooper Clinic eDallas. Yenza loo nto kunye neentsuku ezimbalwa zoqeqesho lokumelana kwaye awuyi kuphila ixesha elide kuphela kodwa ujongeke umncinci, uzive wonwabile kwaye unamandla ngakumbi.


Qhubeka ufundela ixesha lethu malunga nezibonelelo ezikhawulezayo nezingapheliyo zokusebenza rhoqo.

Njengoko usebenza ...

Imiphunga yakho iya isomelela. Xa usenza i-cardio, ingqondo yakho ithumela imiqondiso kubo ukukunceda ukuba uphefumle ngokukhawuleza nangaphezulu, uhambisa ioksijini eyongezelelweyo kwizihlunu zakho.

Inkuthazo yakho ikwincopho yayo. Enkosi kwizantyalantyala zeendorphins, ezibangela imbaleki yakudala iphakame, inzuzo enkulu yokusebenza kukuba uzive unengqondo kwaye unamandla. (Nantsi indlela yokwandisa ukungxama!)

Utshisa amathole. "Ngexesha lokuzilolonga kwe-cardio eqhelekileyo, umzimba wakho ucofa amafutha amaninzi," utshilo u-Olson.

Kwiyure enye yokuLolonga ...

Uzikhusela kwingqele, umkhuhlane, uyibiza ngamagama. Ukuzilolonga kunyusa inqanaba lamajoni omzimba, iiproteni ezikunceda ukomeleza amajoni akho omzimba kunye nokuthintela usulelo. "Zonke iiseshoni zokubila ozenzayo zinokunceda ukomeleza ukusebenza komzimba wakho malunga neeyure ezingama-24," utshilo uCedric Bryant, Ph.D., igosa lenzululwazi kwi-American Council kwi-Exercise.


Uziva zen. Iikhemikhali ezonyusa imood, njenge-serotonin, i-dopamine, kunye ne-norepinephrine, yiphuphume ingqondo yakho kangangeeyure ezimbalwa emva kokuzilolonga. Esi sibonelelo sokusebenza sithatha ukuya kuthi ga kumhla ukuba ukhuphisane nomnyadala wokunyamezela, njengomdyarho weembaleki. Uxinzelelo? Luphi uxinzelelo?

Uqhumisa iikhalori ezininzi, nokuba uphumle. "Kuzo zonke iikhalori ezili-100 ozitshisayo ngexesha lokuzilolonga kwakho, unokulindela ukutshisa iikhalori ezili-15 emva koko," utshilo uBryant. Ukuba uqhubeke umgama oziimayile ezintathu, ubuza kutsha malunga neekhalori ezingama-300, ezinokuthetha ukuba uzipopota nge-45 eyongezelelweyo kamva.

Ulambile. Ngoku ukuba utshisile kwiivenkile zakho zamandla, amanqanaba eswekile yegazi akho ayehla. Ukuba ziyehla kangakanani na kuxhomekeke ekubeni utye kangakanani okanye usele kangakanani na ngaphambi kokuba uzilolonge kwanokuba uzilolonge ixesha elingakanani na, utsho uKristine Clark, Ph.D., R.D., umalathisi wezondlo zezemidlalo kwiYunivesithi yasePennsylvania State kwiYunivesithi yasePaki. (Eyeleleneyo: Okona kutya kulungileyo oKukutyayo phambi nasemva kweSesh yakho yokubila)


Ngosuku olunye lokuzilolonga ...

Wongeza izihlunu eziqinileyo. Ukuba wenze uqeqesho lokomelela, izihlunu zakho ngoku ziqala ukuzakha kwaye zilungisa iinyembezi ezincinci eziza nokuphakamisa iintsimbi, utshilo uPaul Gordon, Ph.D., usihlalo weSebe lezeMpilo, ukuSebenza kwaBantu kunye noLonwabo e IYunivesithi yaseBaylor eWaco, eTexas. Uphando lokuqala lubonisa ukuba abasetyhini bayasabela kwaye balulame kuqeqesho lokuxhathisa ngokukhawuleza kunamadoda.

Intliziyo yakho isempilweni. Esinye sezibonelelo eziphambili zokusebenza ngaphandle kunokufumaneka kwindlela esebenza ngayo intliziyo yakho. Iseshoni enye yokubila yehlisa uxinzelelo lwegazi ukuya kuthi ga kwiiyure ezili-16. (Ngaba ubusazi ukuba inani lezinto onokuzenza unokuqikelela ingozi yesifo sentliziyo?)

Ukhawuleza ufunde. Ulumke kakhulu kwaye ujonge emva kokuzilolonga. Kungenxa yokuba ukuzilolonga okuhle kukonyusa ukuhamba kwegazi kunye neoksijini kwingqondo yakho, utshilo uHenriette van Praag, Ph.D., unjingalwazi onxulumene nesayensi yezinto eziphilayo kwiYunivesithi yaseFlorida Atlantic eBoca Raton.

Kwiveki enye yokuZilolonga ...

Umngcipheko wakho wokuba nesifo seswekile uyehla. Okukhona usebenza, kokukhona uya usiba nochuku kwi-insulin. Oko kukuthi, kunciphisa amanqanaba eswekile yegazi, ukunciphisa umngcipheko wohlobo lweswekile 2.

Ungatyhala kakhulu kwixesha elizayo. I-VO2 max yakho, umlinganiso wonyamezelo lwakho kunye nokuqina komzimba, sele inyukile malunga neepesenti ezintlanu, ngokuka-Olson. THANDEKA: Ungahamba kancinci ukhe ube nde kunakuqala.

Umncinci (ukuba yinjongo yakho). Ukusika iikhalori ezingama-500 ngosuku ngokusebenzisa umthambo kunye nokutya kuya kukunceda ulahle iponti enye ngeveki.

Kwinyanga enye yokuZilolonga ...

Uya usomelela. Obo bunzima beeponti ezisibhozo azivali nzima kangako, kuba ukunyamezela kwakho kwezihlunu kuyaqala ukwanda, utshilo uBryant. I-reps ezilishumi ayisekho umzabalazo; ngoku unokwenza i-12 okanye i-13.

Uqhumisa amafutha esiswini. Emva kweeveki ezine zomsebenzi oqhelekileyo, umzimba wakho ulahla i-flab kwaye ufumana izihlunu. Ukutyeba kakhulu abantu abathathe inxaxheba kwinkqubo yeeveki ezine yokuzivocavoca umzimba ngokulinganayo kwisifundo sase-Australia kunciphise amanqatha ngeepesenti ezili-12.

Unamandla engqondo ngakumbi. Ukusebenza kusebenze ukukhulisa ukukhula kweeproteni kwingqondo ezinokunceda ukwenza iiseli ezintsha apho.

Kunyaka omnye wokuzilolonga ...

Ukusebenza ngaphandle kulula. "Ukunyamezela kwakho kunye nokuqina komzimba kungonyuka ukuya kuthi ga kwiipesenti ezingama-25 emva kweeveki ezisibhozo ukuya kwezili-12 zoqeqesho oluqhelekileyo," utshilo uGordon. Kunyaka uza kuqaphela isibonelelo esikhulu sokusebenza: Ukunyamezela kwakho kunokuba ngaphezulu kokuphindwe kabini.

Ungumatshini wokunyibilikisa amafutha. Iiseli zakho ngoku zisebenza kakuhle ekwaphuleni amanqatha kwaye uyisebenzise njengamafutha, utshilo u-Olson. Oko kuthetha ukuba ujonga ngaphezulu kwe-flab 24-7. (Eyeleleneyo: Yonke into oFuna ukuyazi malunga nokuTsha amafutha kunye noKwakha izihlunu)

Ukubetha kwentliziyo yakho kusezantsi. Enkosi ngokusebenza rhoqo, intliziyo yakho impompa ngokufanelekileyo. Umzekelo, ukuba ukubetha kwentliziyo yakho yokuqala ibibetha ngama-80 ngomzuzu, kuya kube kwehle ukuya kuma-70 okanye ngaphantsi. Umsebenzi omncinci ekufuneka uyenzile intliziyo yakho, uya kuba sempilweni.

Uwunciphisile umngcipheko womhlaza. Kuphononongo lwabasetyhini abangaphezu kwe-14,800, abo babenamanqanaba aphezulu okuqina kwe-aerobic babengama-55 ekhulwini amathuba okuba bafe ngumhlaza wamabele kunabo babehleli phantsi. Abasetyhini abonwa ngokulingeneyo ngokulingeneyo babenomngcipheko ophantsi ongama-33 eepesenti wokuhlaselwa sesi sifo. Ukuzivocavoca kunokunceda ekukhuseleni i-endometrium, imiphunga kunye nomhlaza we-ovari, abaphandi bathi. (Abanye abantu basetyhini basebenzisa ukusebenza njengendlela yokubuyisa imizimba yabo emva komhlaza, kananjalo.)

Wongeza iminyaka ebomini bakho. Ukuqina komzimba kunee-telomeres ezingcono, i-DNA egcina ii-chromosomes zethu kwaye ibakhusele kumonakalo, onokuthi uthothise inkqubo yokuguga, izifundo zibonisa.

Uziva umnandi. Iinyanga nje ezine zokuzilolonga zilungile njengemigqaliselo yonyango ekonyuseni imood kunye nokunciphisa uxinzelelo, ngokokufunda kwiDuke University. Yigcine kwaye ubomi bakho buya kuba bude kuphela, buya kuba nolonwabo ngakumbi!

Iingcebiso ezi-4 zokufumana iZibonelelo eziNgakumbi zokuSebenza

Njengokuba zonke izibonelelo zokusebenza ngaphandle bezingonelanga, sifumene iingcebiso ngeebhonasi ezimbalwa kulwazi lokunyusa ivolumu nangakumbi.

  1. Uloliwe wamandla kabini ngeveki okanye ngaphezulu. Iya kuyandisa kakhulu imetabolism yakho ukuze uqhubeke nokutshisa iikhalori ukuya kuthi ga kwiiyure ezingama-38. Yenza okuninzi kwesi sibonelelo sokusebenza ngokunyusa amandla okusebenza kwakho ukutshisa amanqatha amaninzi kunye neekhalori. Phakamisa ukuthambeka kwi-treadmill, ubaleke unyuke izitepsi okanye iinduli, uqhubele phambili uxhathiso kwibhayisekile emileyo.
  2. Yenza iicrunches ezimbalwa kunye neeplanga ezininzi. (Ngaba singacebisa umngeni wethu weplanga weentsuku ezingama-30?) Ukwenza iplanga ephezulu, qala kuzo zone, izandla phantsi kwamagxa, amadolo phantsi kwezinqe, emva koko unciphise iingalo ukuya emgangathweni kwaye wandise imilenze ngqo emva kwakho, ulungelelanisa kwiinzwane. Ukugcina ukubandakanyeka kunye nokubuya umcaba, bamba imizuzwana engama-30; yenza i-10 reps kathathu okanye kane ngeveki. Nciphisa i-crunches ukuba ingabi ngaphezu kweeseti ezintathu ze-15 ngexesha. Nantoni na engaphaya ayikwenzi kakuhle, iingcali zithi.
  3. Yongeza ii-LBs. Nje ukuba wenze i-15 reps iseti, tshintshela kubunzima obunobunzima obuziikhilogram ezimbini kwaye ubuyele kwi-10 reps (ezimbini zokugqibela kufuneka uzive kunzima). Sebenzisa indlela yakho ukuya kwi-15 kwakhona kwaye uphinde inkqubo. Ngokwandisa inani leeponti oziphakamisayo, uya kukrola kwaye uqinise ngcono kwaye ngokukhawuleza. (Idibeneyo: Ixesha lokuSebenzisa iiNdlela eziNzima ngokuchasene nobunzima bokuKhanya)
  4. Zama i-HIIT (okanye ezinye iindlela zokuzilolonga). Unokuziva wonwabe ngakumbi. Abasetyhini abenza uqeqesho lwexesha lokuphucula amava ngokukhawuleza emva kokuzilolonga kwabo kunabo basebenzayo, u-Olson uthi.

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