Buza umqeqeshi weCeleb: Amanyathelo ama-5 okuguqula umzimba wakho

Umxholo

• Isondlo
• Lala
• Amandla oQeqesho lwaMandla apheleleyo
• Uqeqesho lweXesha eliPhakamileyo (HIIT)
• Ubunzima boQinisekiso-loQeqesho lukaRhulumente
• Uphengululo lwe

Q: Ukuba ubuneeveki ezintandathu ukuya kwezisibhozo ulungiselela umthengi ukuba athathe inxaxheba kumdlalo bhanyabhanya, uVictoria's Secret photoshoot, okanye Ushicilelo lweSwimsuit lweMidlalo, Zeziphi izinto ezintlanu eziphezulu onokugxila kuzo?

Isondlo

Isondlo yeyona nto ibalulekileyo ekuphuculeni ukwakheka komzimba. Yiyo loo nto enye yezinto zokuqala endizenzayo ndithumela abathengi bam kwiingcali zeshishini ezinje ngoGqirha Mike Roussell (Ungamazi njengoGqirha wezidlo ze-SHAPE) okanye uGqirha Brooke Kalanick. Ndibavumela ukuba benze eyona nto bayenzayo ukuze ndikwazi ukugxila kwinto endiyenzayo ukuyila amandla kunye neenkqubo zokuqina kunye nokuqeqesha. Oko kuthethiweyo, nantsi imigaqo emihlanu ekufuneka ilandelwe ukunceda nabani na ukucofa kwisondlo sakhe:

• Ukuphelisa ukutya okucwangcisiweyo
• Yitya umthombo weprotheyini ekumgangatho ophezulu kwisidlo ngasinye
• Faka inani elikhulu leefayibha eziphezulu kunye nokutya kwakho
• Faka imithombo elungileyo yeoyile enjengeavokhado, amandongomane kunye / okanye imbewu, kunye nee-Omega 3's
• Sela i-2-3 yeelitha zamanzi ngosuku, ngaphezulu kwiintsuku osebenza ngazo

Lala

Ukuphucula ukulala kuya kuphucula ngokupheleleyo ukubunjwa komzimba wakho. Ukunqongophala kokulala kubangela ukonyuka kokutya-okuvuselela i-hormone ghrelin kunye nokwehla kwe-leptin, ihomoni ekunceda uzive ugcwele kwaye utshise amanqatha.

Cwangcisa ukulala iiyure ezisixhenxe ukuya kwezisixhenxe ubusuku ngabunye. Ngelixa abanye abantu besebenza kakuhle kwiiyure ezintandathu zokulala, uninzi lusebenza kakuhle ngeeyure ezisixhenxe ubuncinci.

Awukwazi ukulala? Zama ukuthatha isongezelelo se-magnesium ngaphambi kokulala. Ukuba ukuhlala ulele yingxaki yakho, qiniseka ukuba igumbi lakho lipholile kwaye limnyama. Isongezelelo se-tryptophan sinokukunceda ukuba ulale ubuthongo obunzulu, obubaluleke kakhulu ekuvuseleleni ngokwasemzimbeni.

Amandla oQeqesho lwaMandla apheleleyo

Amandla oqeqesho kufuneka abe yinxalenye yomnqweno wakhe nabani na wokwakha umzimba owomeleleyo, otyhafileyo. Ukuxhathisa uqeqesho, ukubonelela ngenkqubela phambili kwindalo, kwakha ubunzima bomzimba obucekeceke, obugqibela ukunceda ukutshisa iikhalori ezininzi, nokuba umzimba uphumle. Ndincoma iiseshoni ezintathu zoqeqesho lomzimba ngokupheleleyo ngeveki. Ngeziphumo ezingcono, yenza uxhathiso lwakho njengesekethe okanye sebenzisa iiseti ezingakhuphisaniyo ezidityanisiweyo (enye phakathi kwemithambo eqeqesha amaqela ezihlunu achaseneyo). Le yeyona ndawo imnandi yokufumana amanqaku ngomzimba obhityileyo.

Uqeqesho lweXesha eliPhakamileyo (HIIT)

Uqeqesho oluphezulu lwexesha lokuphumla (HIIT) yeyona ndlela isebenzayo nesebenzayo yokwenza i-cardio. Ngokuqhelekileyo ndifumanisa ukuba abantu abaninzi benza kakuhle kakhulu ngeentsuku ezimbini ngeveki zamathuba aphezulu (ngeentsuku eziphakathi kweeseshoni zoqeqesho lwamandla). Nantsi imigaqo emibini elula yokwenza isicwangciso esikhulu se-HIIT:

1. Izithuba zomsebenzi kufuneka zibe yimizuzwana engama-30-60 ngaphezulu kweepesenti ezingama-80 zenqanaba lentliziyo okanye, ukuba usebenzisa inqanaba lokuzikhandla (RPE), amathuba akho omsebenzi kufuneka abe phakathi kwe-7 ne-9 (Cofa apha ukuze ubone Isikali seRPE).

2. Izihlandlo zokubuyisela kufuneka zibe yi-60-120 imizuzwana kwi-55-65 ipesenti yezinga eliphezulu lentliziyo yakho okanye i-RPE ye-2-3.

Zininzi iindlela zokwenza ezi zihlandlo, kodwa iindlela endizithandayo ziquka: i-hill sprints, ukukhwela ibhayisekile okumileyo (ngokukhethekileyo kwibhayisekile yefeni okanye ibhayisekile ejikelezayo), ukubheqa, iVersa-Climber, okanye i-treadmill.

Nantsi indlela yokumisela izinga lokubetha kwentliziyo yakho:

UMax HR = (207 - (0.7 × ubudala)

Ukumisela imimandla ekujoliswe kuyo ngexesha lomsebenzi kunye nexesha lokubuyisela, phinda nje ubuninzi bakho be-HR nge .8 emva koko nge -55 okanye .65.

Ubunzima boQinisekiso-loQeqesho lukaRhulumente

Okokugqibela, ukuba unexesha elongezelelekileyo kwishedyuli yakho, ndingacebisa ukongeza ngosuku olunye lweseshoni yokufumana kwakhona i-aerobic (ukuzinza okuzinzileyo). Oku kunokuba yimizuzu engama-30 okanye engama-45 yokuzivocavoca kwi-elliptical okanye kwi-treadmill malunga neepesenti ezingama-55-65 ze-HR yakho okanye i-RPE ye-2.5-3.5.

Uphengululo lwe