Ukuzilolonga oku-6 kokulahla amanqatha asemva

Umxholo

• 1. Ukuzilolonga ngeeerobic
• 2. I-Dorsals eneengalo ezolulwe phezulu
• 3. I-Surfboard
• 5. Ukuphakama kwamacala
• 6. Uluhlu
• Ukutya kufanele ukuba njani

Ukuphulukana namafutha abuyileyo, kubalulekile ukuba kwenziwe umthambo osebenza ugxininiso ngakumbi kwimisipha ekhoyo kumantla nangaphantsi, ukongeza kwimisipha esiswini. Nangona kunjalo, ukuze kubekho ukulahleka kwamafutha ngasemva, kubalulekile ukuba ulahle amanqatha ngokubanzi, kubalulekile ukwenza imithambo ye-aerobic kwaye ube nemikhwa esempilweni.

Kubalulekile ukuba umthambo wenziwe phantsi kwesikhokelo sobuchwephesha bezemfundo yomzimba ukuze imithambo ibonakaliswe ngokomgangatho womntu nenjongo yakhe. Ukongeza, kubalulekile ukuba umthambo unxulunyaniswe nokutya okusempilweni kunye nokutya okunesondlo okunokuthi kucetyiswe ngumdli wesondlo ukuba akulungele ukulahleka kwamafutha.

Olunye uqeqesho olunokubonakaliswa ekulahlekelweni kwamafutha, kubandakanya nomqolo, zezi:

1. Ukuzilolonga ngeeerobic

Ukuzivocavoca i-Aerobic kubalulekile kwinkqubo yokulahleka kwamafutha njengoko kuthanda imetabolism kwaye, ngenxa yoko, inkcitho yekhalori. Olunye uqeqesho lweeerobic olunokwenziwa kukuhamba, ukubaleka okanye ukukhwela ibhayisikile, okunokwenziwa ngokukhanya ukuya kumodareyitha ngamandla ngokhokelo lwengcali yemfundo yomzimba.

Enye indlela yokukhawulezisa imetabolism kunye nokukhuthaza ukulahleka kwamanqatha ngoqeqesho lwexesha, njenge-HIIT, ekufuneka yenziwe kwinqanaba eliphakathi ukuya kubunzulu obuphezulu kwaye inendawo yokutshintsha phakathi kwamaxesha omsebenzi kunye nokuphumla. Qonda ukuba uqeqesho lwexeshana lunokwenziwa njani.

2. I-Dorsals eneengalo ezolulwe phezulu

Lo msebenzi, owaziwa njenge Indoda ephezulu, isebenza kwingingqi esezantsi ngasemva, inceda ukomeleza izihlunu zommandla kunye nesisu kunye nokuthanda ukunciphisa inani lamafutha. Ukwenza umthambo, kufuneka ulale phantsi ngesisu phantsi kwaye ubeke izandla zakho ngasemva kwentamo yakho okanye phambi komzimba wakho. Emva koko, umzimba kufuneka uphakanyiswe, ususe umboko kunye nemilenze emhlabeni.

3. I-Surfboard

Lo msebenzi usebenza ngasemva, unceda ukunciphisa amanqatha kuloo ndawo kunye nokukhuthaza ukwanda kwethoni kunye nenkcazo yemisipha. Ukwenza ukubhabha okuphambeneyo, umntu kufuneka ahlale ejonge kumatshini, oko kukuthi, ngesifuba ngokuchasene nesihlalo. Emva koko, kufuneka wolule iingalo zakho ngaphambili kwaye ubambe imivalo yezixhobo kwaye, ngeengalo zakho ngqo, vula iingalo zakho ude uve ukuba izihlunu zangasemva ziyenziwa.

5. Ukuphakama kwamacala

Ukuphakamisa okulandelayo kukusebenza ngokubanzi egxalabeni, kodwa kuyanceda ukusebenza ngasemva, ukuba ngumthambo onomdla kwabo bafuna ukuphulukana namanqatha, bafumane izihlunu kwaye babe nenkcazo yemisipha engakumbi. Lo msebenzi ungenziwa ngee-dumbbells, kwaye umntu kufuneka abambe ubunzima kwaye abuphakamise kamva egxalabeni.

6. Uluhlu

Ukurola ngumsebenzi onokwenziwa kwizixhobo, kwibar okanye nge-dumbbell, kwimeko apho ungakhethiyo. Nokuba bungakanani ubunzima obusetyenzisiweyo, injongo kukusondeza esifubeni xa usenza ingalo. Ke, ukubetha kuyakwazi ukwenza ukuba izihlunu zomqolo namagxa zisebenze, ukongeza kwisisu, ekufuneka sinikezwe ikhontrakthi yentshukumo ukuba yenziwe ngokuchanekileyo.

Ukutya kufanele ukuba njani

Ukutya kubalulekile kwinkqubo yokulahleka kwamafutha, kwaye kubalulekile ukuba kuboniswe yingcali yesondlo ngokweenjongo zomntu kunye neemfuno zesondlo. Ukukhuthaza ukutshiswa kwamafutha, kubalulekile ukunciphisa ukusetyenziswa kwee-carbohydrate, ezinje ngesonka kunye ne-pasta, kunye nokuphepha ukutya okuthosiweyo, okunamafutha amaninzi kunye neswekile eninzi, ezinje ngeziselo ezihlwahlwazayo, iicookies ezifakiweyo kunye nekhekhe.

Jonga le vidiyo ingezantsi njengoko ukutya kufanele ukuba kube neziphumo ezingcono: