7 Iintsomi zoQoqosho ezinenkani

Umxholo

• Intsomi: Isihlunu "sinobunzima" ngaphezu kwamanqatha.
• Intsomi: Uqeqesho lobunzima luguqula amanqatha abe sisihlunu.
• Intsomi: Ukuphakamisa iintsimbi ezinzima kuya kubangela ukuba abantu basetyhini babe baninzi.
• Inkolelo: Unako ukuhamba ngeepounds ezongezelelweyo.
• Intsomi: Uya kutshisa amanqatha amaninzi esiswini esingenanto.
• Intsomi: Kuya kufuneka wenze i-Cardio kunye namandla kwiintsuku ezahlukeneyo.
• Intsomi: Uqeqesho lwe-cardio olude kwaye lucothayo lutshisa awona manqatha.
• Uphengululo lwe

Emva kokutya, akukho nto ixhaphake ngakumbi ngeentsomi, iinyani ezisiqilima, kunye nobuxoki obuthe kratya kunokusebenzisa umthambo-ingakumbi umphumo walo ekulahlekeni kobunzima. Landela naliphi na lala macebiso angachananga, yaye usenokugqiba ekubeni uchithe ixesha, amandla, nemali, okanye ude uzenzakalisa.

Akukho sidingo sokukhupha umtshini wobuxoki, nangona. UJason Greenspan, umqeqeshi wobuqu oqinisekisiweyo we-ACE (iBhunga laseMelika lokuzilolonga) kunye nomseki we-Practical Fitness & Wellness, uchonge ezona ngcinga zisixhenxe zixhaphakileyo, neziqhubekayo zokungaqondwa malunga nokomelela-kwaye wanikezela ngenyaniso enyanisekileyo ukukunceda ukuba wakhe umzimba owomeleleyo, obhityileyo.

Intsomi: Isihlunu "sinobunzima" ngaphezu kwamanqatha.

Yinyani: Iponti yiponti yiponti-ngaphandle kokuba wophula imithetho yefiziksi. Akukho nto inobunzima kunenye ngaphandle kokuba inobunzima obungaphezulu. Ukubeka ngokulula: Iponti enye yamanqatha inobunzima obufanayo neponti yemisipha. "Umahluko kukuba amanqatha anamandla kunezicubu zomzimba kwaye athatha indawo engaphezulu kolusu," utshilo uGreenspan. Ngapha koko, iponti enye yenqatha iphantse yalingana nesiqhamo esincinci samagilebhisi; iponti enye yemisipha ilingana nobukhulu bethangerine. Kodwa loo tangerine sisicubu esisebenzayo, esithetha ukuba sitshisa iikhalori ezingaphezulu kunamafutha.

Intsomi: Uqeqesho lobunzima luguqula amanqatha abe sisihlunu.

Yinyani: Oku akunakwenzeka ngokwasemzimbeni, utshilo uGreenspan. "Amafutha kunye nezihlunu zezihlunu zizinto ezimbini ezahlukileyo ngokupheleleyo. Ukuzilolonga njengokuqeqesha amandla kuya kunceda ukwakha izihlunu, ezikhuthaza ukulahleka kwamafutha ngokwandisa imetabolism yakho yokuphumla ukuze utshise iikhalori ezininzi imini yonke." Ukufumana ukujonga okucekeceke, kuya kufuneka wakhe izihlunu ngoqeqesho lobunzima ngelixa ulahlekelwa ngamanqatha ngaxeshanye-kodwa enye ayisiba ngomnye.

Intsomi: Ukuphakamisa iintsimbi ezinzima kuya kubangela ukuba abantu basetyhini babe baninzi.

Yinyani: Asivelisi nje i-testosterone eyaneleyo, ihomoni yesini eyindoda ekhuthaza ukukhula kwemisipha, ukuze ibenemisipha emikhulu.Ukuphakamisa iintsimbi ngamanye amaxesha ufumana ityala lokongeza ubuninzi kuba ukuba awukaphalazi amanqatha omzimba ongezelelweyo, inokunika inkohliso yokuba uyakhula, utshilo uGreenspan. Kodwa izihlunu zonyusa imetabolism yakho, ngoko ungoyiki ezo dumbbells ezingama-20 (okanye ubuncinci, sebenzisa indlela yakho ukuya kuzo).

Inkolelo: Unako ukuhamba ngeepounds ezongezelelweyo.

Yinyani: Nangona ukuhamba kuwumthambo olungileyo kwaye uninzi lwabantu baseMelika abawenzi ngokwaneleyo, ukuba ufuna ukunciphisa ubunzima obubonakalayo, ayisiyondlela ilungileyo kuba iphantsi kakhulu kwaye ayitshisi iikhalori ezininzi ngexesha okanye emva koko. Ukunciphisa kakhulu isisu sakho kwaye usigcine sithe tyaba, uGreenspan uthi ufuna indlela edibeneyo yoqeqesho lwamandla, i-cardio (ngokukhethekileyo ngamaxesha), kunye nokutya okulawulwa yikhalori. Ukongeza kwiimayile ezimbalwa ezongezelelweyo kwiinyawo zakho mihla le njengenxalenye yesicwangciso sokulahleka kwesisindo kulungile kwaye kulungile kwimpilo yakho, kodwa loo nto iyodwa ayinakukhokelela kwiziphumo ezibalulekileyo kwisikali.

Intsomi: Uya kutshisa amanqatha amaninzi esiswini esingenanto.

Yinyani: Umzimba ukhanyisa malunga nenani elifanayo le-flab nokuba awukho nosh ngaphambi kokuzivocavoca, uGreenspan uthi. Kodwa umzimba wakho nawo udinga amafutha ukuze usebenze ngokusemandleni awo, ukwakha izihlunu, kwaye utshise iikhalori, ngoko kufuneka uhlale usitya into elula malunga nemizuzu engama-30 ukuya kwengama-45 ngaphambi kokuba usebenze njengeprotein shake, iyogathi, okanye iqhekeza lengqolowa. isonka nebhotolo yamandongomane.

Intsomi: Kuya kufuneka wenze i-Cardio kunye namandla kwiintsuku ezahlukeneyo.

Yinyani: Ngokuka-Greenspan, akukho sizathu senzululwazi sokugcina aba babini bodwa, kwaye uphakamisa amathuba akho okubetha injongo-nokuba yimpilo, amandla, okanye ubungakanani beebhulukhwe-ngokudibanisa. Kwaye ke kukho loo nto igcina ixesha elipheleleyo. UGreenspan ucebisa ngokwenza isekethe apho ungena khona phakathi kokuzilolonga nge-combo (squat ukuya kumqolo okanye ucofe, umzekelo) kunye nokufutshane, ukuqina okuphezulu kwe-cardio (njengokuprinta kwitreadmill). Ukubuyela umva naphambili ngolu hlobo ngokuphumla okuncinci kwakha amandla kwaye kwenza isantya sentliziyo yakho sinyuke nangaphezulu kwesiqingatha seyure kwi-elliptical okanye kwi-Stairmaster ngesantya esiphakathi.

Intsomi: Uqeqesho lwe-cardio olude kwaye lucothayo lutshisa awona manqatha.

Yinyani: Ngelixa kuyinyani ukuba ixesha elide, ukuzilolonga okucothayo kuya kusebenzisa amanqatha amaninzi ukwenza amandla, asiyondlela yokuya ekulahlekeni kwamafutha; endaweni yoko gxila kwiikhalori ezipheleleyo ezitshisiweyo ngexesha nasemva koko ukuzilolonga kwakho. Umjelo uchitha imizuzu engama-75 yokuphazamisa ingqondo kwisitayile esinyatheleyo, kwaye wenze uqeqesho lokuphumla okanye ubungakanani bomthambo obusisiqingatha-okanye ikota yelo xesha, ebulala iikhalori ezininzi ngesantya esikhawulezayo kwaye igcina imetabolism yakho ivuselelwe -egym sesh.

Uphengululo lwe