Izizathu ezi-3 zokuba ungalahli Amafutha

Umxholo

• Uphengululo lwe

Indoda inokufunda okuninzi ngokujonga abafazi kwiklabhu yencwadi imizuzu emihlanu. Ndingazi kuba umfazi wam uyinxalenye, kwaye ngalo lonke ixesha ndichitha ixesha elincinci nala manenekazi ndibuya kude ndilumke ngakumbi kwaye ndiqinisekile ukuba amadoda nabafazi ngekhe bahluke-ngaphandle kokuba uthetha ngokwenza umthambo.

Uyabona, iindlela zokuzilolonga ezisebenza ngcono ziphelele kumadoda nabasetyhini. Kwaye ke uninzi lwabasetyhini alunakuba nobuganga bokusondela kwindawo yokuzivocavoca njengomfana. Ndazi njani? Ngenxa yokuba abafazi abali-10 kwiklabhu yencwadi yomfazi wam bandixelele phezolo, kwaye yinto enye endiyivileyo kule minyaka ili-10 idlulileyo kushishino lokuqina. Inyani kukuba uqeqesho "njengendoda" luya kukwenza ube buthathaka, ube nesondo, kwaye nabahlobo bakho bafe ukuze bazi imfihlo yakho.

Ngoko libala iiyantlukwano zesini okomzuzwana. Nazi iingcebiso ezintathu eziyinxalenye yesiseko sam INew York Times Eyona ncwadi ithengwa kakhulu, Indoda 2.0: Ubunjineli beAlfa. Basebenza kakuhle emadodeni, kodwa njengezinto ezininzi ebomini, ngokulandela le mithetho ilula, umphumo wokugqibela uyakujongeka ungcono kumfazi.

Umgaqo 1: Namathela kwiziseko

Wonke umntu uyakuthanda ukwenza umthambo owenza ukuba usebenze ngakumbi. Kwaye kulungile; ukuzilolonga kwakho kufanele ukuba kube mnandi. Kodwa ukucinga ukuba isenzo sokulinganisa ibhola seBosu okanye ipleyiti yomlenze omnye iyaxhuma ngelixa ubambe i-kettlebell iya kukunceda ukuba ukhawuleze ngokukhawuleza ayisiyonyani. Ukuba ufuna iziphumo, kufuneka unamathele kwinto yethu yazi iyasebenza. Kwaye oko kukudala, ukuzivocavoca kwemisipha emininzi njengama-squats kunye ne-deadlifts. Le mithambo isebenza kuba iyakunyanzela ukuba usebenzise amaqela emisipha amaninzi ngaxeshanye. Kwaye okukhona uvula izihlunu, kokukhona uya kutyumka amanqatha amaninzi.

Oku kunokubonakala ngathi kukuzilolonga kwabafana, kodwa ayizizo zonke izikwere ezenziwa ngebharkbhi elayishwe ubunzima obuninzi. (Nangona abasetyhini bengafanele boyike ubunzima obukhulu; bona musa Ukwahluka kukwenza oku kungaphelelwa lixesha kwaye kusebenza kakhulu. Bamba ipere yeedumbbells kwaye uzame i-Bulgarian split squats (Cofa apha ukuze ubone indlela yokwenza ividiyo.). Imilenze yakho kunye nempundu ziya kubulela.

Umgaqo 2: Ngaphantsi kweCardio

Abafazi abaninzi benza i-cardio njengendlela yokunciphisa umzimba kunamadoda. Ayisiyonyani-yinyani. Oko akuthethi ukuba amadoda akanatyala ngokulinganayo. (Sichithe inxalenye yesahluko sonke ku Zobunjineli iAlfa kuyinyani i-cardio ikunceda utshise iikhalori… kodwa ke nokutya. Ke ayisiyongxaki leyo; ufuna ukuyifumana Eyona isebenzayo iindlela zokutshisa iikhalori kunye namafutha abaluleke ngakumbi. Kwaye ufuna ukwakha umzimba owenza kube lula kuwe ukonwabela ukutya okuthandayo, akunjalo?

Kungenxa yoko le nto i-cardio ingeyompendulo. Okanye, ubuncinci, ayisosisombululo siphambili. I-Cardio iya kutshisa iikhalori, kwaye ukuqeqeshwa kwesisindo kunokutshisa amanqatha. Ukuba uza kwenza i-cardio, yenze yesibini ukuya kuqeqesho lobunzima. Oko kuthetha ukuba wenza i-cardio ngeentsuku ezahlukileyo (ukuba unexesha) okanye emva koqeqesho lomsebenzi wobunzima. Eyona nto intle malunga nokuphakamisa iintsimbi kukuba umzimba wakho uguqukela kubunzima obutsha obuya kuyakha, okuthetha ukuba imetabolism yakho iya kuba phezulu, uya kutshisa iikhalori ezininzi, kwaye uya kutshintsha iihomoni zakho (njenge-insulin) ukuze ukwazi ukuphatha ukutya okuthandayo.

Umgaqo 3: Ukuqina ngakumbi

Ndichithe ixesha elaneleyo ejimini ukwazi ukuba ukwenza ukomelela kwezentlalo ngumbono omkhulu. Zimbalwa izinto ezingcono kunokuya kwindawo yokuzivocavoca nabahlobo okanye ukuba yinxalenye yokuqina komzimba kwiqela, nokuba yi-bootcamp, iCrossfit, okanye iZumba. Yintoni engalunganga kukugxila kwinkalo yentlalo ngaphezu kokuzilolonga ngokwayo. Uninzi lwabafana lungena ngengqondo "yokuhamba okanye uye ekhaya". Ngelixa oku kunokukhokelela ekonzakaleni, kusondele kwingqondo efanelekileyo malunga nokufumana iziphumo.

Xa uya ejimini, ufuna ukungena kwaye uphume. Ukusebenza ixesha elide ayingcono ukusebenza. Ukusebenza ngamandla kuyasebenza. Inqanaba lokubetha kwentliziyo yakho kufuneka liphakanyisiwe kwaye kufuneka ubile kwaye uzive ukuba izihlunu zakho ziyasebenza. Ukutshintsha ngokupheleleyo umzimba wakho akuthathi xesha lininzi-kodwa kuthatha umzamo omkhulu. Ukuba ufuna umbono wokuba yonke imizamo ivakala njani, zama oku kulandelelana kwemithambo emibini. Kubizwa ngokuba yi-countdown. Ingathatha kuphela imizuzu eyi-10, kodwa inokuziva ngathi lolona qeqesho lunzima owakha walwenza. Sebenzisa oku njengesiseko sendlela ekunzima ngayo ukutyhala ukufumana umzimba owufunayo.

Umsebenzi wokubala

Yenza i-10 reps ye-kettlebell (okanye i-dumbbell) ejikelezayo

Ngaphandle kokuphumla, yenza i-10 reps ye-burpees

Ngaphandle kokuphumla, yenza i-9 reps yokutshintsha

Ngoku yenza i-9 reps ye-burpees

Qhubeka le pateni ude wenze nje i-1 rep yomthambo ngamnye, uzama ukuphumla kancinane kangangoko (okanye hayi kwaphela) phakathi kweentshukumo.

Uphengululo lwe