Eyona mithambo ilungileyo yokunciphisa umzimba kwaye uhlale usebenza

Umxholo

• Ukuzivocavoca kwe-4 ye-cardio yokunciphisa umzimba
• 1. I-cardio ephantsi
• 2. Intambo yokutsiba
• 3. IiBurpees
• 4. Uqeqesho lweXesha eliPhakamileyo (HIIT)
• I-5 yokuzivocavoca amandla okunciphisa umzimba
• 1. I-kettlebell swings
• 2. IiPushups
• 3. Imilenze
• 4. Amanyathelo okunyuka
• 5. Ukubulala abantu
• Iindlela ezilula zokuba usebenze yonke imihla
• Unamathela njani kwisiqhelo esisebenzayo?
• Hlala uphenjelelwa kukutya
• Lala ngokwaneleyo
• Yenza kube mnandi xa unako

Ukunciphisa umzimba kulula ukutsho kunokuba kwenziwe, kwaye akukho pilisi yomlingo yokukhupha iiponti. Endaweni yoko, kufuneka utshise iikhalori ezingaphezulu kokuzifumanayo. Oku kubandakanya ukutya okusempilweni, kunye nokudityaniswa kwe-cardio kunye noqeqesho lwamandla.

Ukulungele ukulahla iiponti ezinenkani? Nanku ukukhangela kwezinye zezona zixhobo ze-cardio kunye nokuqeqesha amandla okunciphisa umzimba, kunye neengcebiso zokuba usebenze yonke imihla.

Ukuzivocavoca kwe-4 ye-cardio yokunciphisa umzimba

Ukusebenza komzimba (okanye i-cardio nje) kuphakamisa izinga lentliziyo yakho. Ezi zezinye zeendlela ezisebenzayo zokunciphisa umzimba ngenxa yokuba intliziyo yakho iba nkulu, uya kuthi uyitshise amanqatha, uyachaza uMultazim Shaikh, umqeqeshi wokuqina komzimba kunye nesondlo ngeFamFits.

Ukunciphisa umzimba okanye ukugcina ukwehla kobunzima, uyakufuna ukuya kuthi ga kwimizuzu engama-300 yokuzivocavoca umzimba ngokulinganayo ngeveki, ngokweKliniki yaseMayo. Oku kumalunga nemizuzu engama-60, iintsuku ezintlanu ngeveki.

Ukuba uxakekile, hlula i-cardio yakho kwizinto ezintathu ezisebenzayo ngosuku. Umzekelo omnye: Zilolonge imizuzu engama-20 kusasa ngaphambi komsebenzi, hamba imizuzu engama-20 kwikhefu lakho lesidlo sasemini, kwaye wenze umthambo kangangemizuzu engama-20 emva kwesidlo sangokuhlwa.

Ukusebenza okukhulu kwe-cardio ukukunceda ukunciphisa umzimba kubandakanya:

1. I-cardio ephantsi

Akunyanzelekanga ukuba uzilolonge ngamandla ukuze unciphise umzimba. Ukuba ungumqali okanye unemiqobo emzimbeni, i-cardio ephantsi inokukunceda utshise iikhalori kunye nokulahla iiponti.

Oku kuzilolonga kubandakanya ukubaleka, ukuhamba ngebhayisikile, ukuhamba ngamandla, ukuqubha, kunye ne-aerobics. Qala kancinci kwaye ngokuthe ngcembe unyuse amandla njengoko uhlengahlengisa kwindlela yakho entsha.

Cwangcisa imizuzu engama-60 ye-cardio ephantsi yeentsuku ezintlanu ngeveki. Njengokuba usomelela ngokwasemzimbeni, phatha iintsimbi xa ugijima, uhamba, okanye usenza i-aerobics.

2. Intambo yokutsiba

Intambo yokutsiba ayiphuculi ulungelelwaniso kunye nokusebenza kwengqondo kuphela, kodwa amandla alo msebenzi aphakamisa ukubetha kwentliziyo yakho, ekunceda ukuba utshise malunga ne-1,300 yeekhalori ngeyure, uyachaza uShaikh.

1. Zifudumeze ngesi-8 ukuya kwi-10.
2. Emva koko tsiba ngokuqhubekayo kangangemizuzu eli-1/2.
3. Phumla imizuzwana eli-15 ukuya kwengama-30 kwaye uphinde.
4. Gcwalisa iiseti ezi-3.

Ungatshintsha indlela yakho yesiqhelo, nayo. Tsibela iseti enye kumlenze omnye, iseti enye ngemilenze yomibini, kunye neseti enye ngelixa uqhuba endaweni.

3. IiBurpees

Iiburpees zidibanisa squats, jumps, kunye pushups. Kukuzilolonga okusebenzayo kuba utshisa amanqatha emzimbeni wakho uphela, kwaye uqeqesha amaqela emisipha amaninzi njengesifuba, imilenze, kunye nomongo, utshilo uShaikh.

1. Yenza i-10 reps kwimizuzwana engama-30 kwaye uphumle imizuzwana engama-30.
2. Phinda imizuzu emi-5.

4. Uqeqesho lweXesha eliPhakamileyo (HIIT)

Ukuzivocavoca kwe-cardio kuye kwanda ekuthandeni ngenxa yokukwazi ukwandisa ukutshiswa kwekhalori kunye nokulahleka kweoli. Kubandakanya ukugqabhuka okukhulu kokuzilolonga ukuze unyuse izinga lokubetha kwentliziyo yakho, kulandele imizuzwana eli-15 yokuphumla.

I-HIIT ilungile ukuba awunalo ixesha elininzi. Uyakwazi ukuzilolonga ixesha elifutshane, ukanti ugcwalise ukuzilolonga okunzima ngakumbi. Ngenxa yoko, uya kuqhubeka nokutshisa iikhalori iiyure emva kokuzilolonga, amanqaku uShaikh.

Nanku umzekelo wenkqubo yeHIIT:

1. Gcwalisa ukukhaba kwimizuzwana engama-45, kwaye uphumle imizuzwana eli-15.
2. Emva koko, yenza imiphunga yokutsiba kangangemizuzwana engama-45, kulandele imizuzwana eli-15 yokuphumla.
3. Gcwalisa i-burpees kwimizuzwana engama-45, kwaye uphumle imizuzwana eli-15.
4. Phinda imizuzu eli-10 ukuya kwengama-20.
5. Unokubandakanya ezinye iintshukumo ezinje ngokunyuka kwezintaba kunye nokutsiba squats.

Okanye, ungazama ukugqiba umsebenzi we-HIIT kwitreadmill:

• Ukufudumala imizuzu emi-5.
• Emva koko Sprint ngesantya esiphezulu sokuqina komzuzu omnye.
• Hamba imizuzwana engama-30, emva koko uphinde uphinde uphinde ngesantya esiphezulu umzuzu omnye.
• Gcwalisa iiseti eziyi-8 ukuya kwezi-10.

I-5 yokuzivocavoca amandla okunciphisa umzimba

Nangona uqeqesho lwamandla lodwa lungenaziphumo ezikhawulezayo, sukungaluhoyi uqeqesho lobunzima okanye uqeqesho lwamandla xa unciphisa ubunzima.

Ezi seshoni zoqeqesho zinokutshisa imetabolism yakho. Kwaye ngenxa yokuba bakha ubunzima bemisipha engatyebanga, uya kutshisa iikhalori ezininzi ngexesha lokuzilolonga kunye nokuphumla, ngokukaStephanie Blozy, ingcali yesayensi yokuzivocavoca kunye nomnini weFleet Feet eWest Hartford, eConnecticut.

Ubunzima obukhulu kunye nokuzivocavoca amandla okukunceda ukunciphisa umzimba kubandakanya:

1. I-kettlebell swings

Lo mzimba upheleleyo, ofuna ukuzilolonga uya kulonyusa izinga lokubetha kwentliziyo yakho ngelixa usonyusa ingalo kunye namandla omlenze kunye nokukunceda ukuba ube sisiseko esomeleleyo, uyachaza uBlozy.

1. Gcwalisa i-kettlebell swing izandla ezimbini kwimizuzwana engama-20.
2. Phumla imizuzwana esi-8.
3. Phinda iiseti eziyi-8.

U-Blozy ucebisa ukuba uphakamise ngokukhawuleza ukonyusa izinga lokubetha kwentliziyo yakho nangakumbi kwaye ube noqeqesho olunamandla lwe-cardio.

2. IiPushups

I-Pushups ngumsebenzi obalaseleyo wokuzinzisa undoqo, ukwakha amandla omzimba aphezulu, kunye nokwandisa ubunzima bemisipha ezingalweni zakho.

Ukuba ungumqali, qalisa ngeeseti ezi-3 zokuphindaphinda ezili-10. Phumla imizuzwana engama-60 ukuya kwengama-90 phakathi kweseti nganye. Kancinci kancinci inani lakho lokuphindaphinda njengoko amandla akho ephucula.

3. Imilenze

"Ndiyazithanda iindlela ezinokubonelelwa ngamaphaphu ngenxa yokuba ungazenza uye phambili, ubuye umva, ubunzima, kwaye ungatyebanga," utsho uBlozy. "Ukuze ufumane uhlobo olunobunzima, bamba i-kettlebell okanye ipleyiti yokulinganisa ubunzima ecaleni kwesifuba sakho, okanye yenze kube nzima nangakumbi kwaye uphakamise ubunzima bayo ngaphezulu."

• Gcwalisa isethi enye ye-8 ukuya kwi-12 yemiphunga ngomlenze ngamnye.

4. Amanyathelo okunyuka

I-Blozy ikwacebisa ukunyathela njengolunye uqeqesho olukhulu lokomeleza imilenze ngelixa uzinzisa isiseko sakho kunye nezihlunu ezisezantsi. "Qalisa ngamanyathelo amade ukuphakama (i-intshi ezi-6 ukuya kwezi-12) emva koko uqhubekele kubude obuphezulu, njengee-intshi ezingama-24 ukuya kwezingama-30."

• Gcwalisa iiseti ezi-5 ukuya kwezi-5 ukuya kwezi-10 kwicala ngalinye.

Ngaba ufuna ukuyenza nzima? Yongeza ubunzima ngokubamba i-dumbbell okanye i-kettlebell ecaleni kwesifuba sakho okanye ubambe enye kwisandla ngasinye, utsho uBlozy. Ayizukutsha kuphela ii-quads zakho, kodwa intliziyo yakho iya kukhawuleza kwaye ukubila kuya kugalela.

5. Ukubulala abantu

I-Blozy ikwacebisa ukubhubha njengomthambo wokwakha izihlunu kuwo omabini amalungu asezantsi naphezulu, ngelixa unciphisa amanqatha. Ukhuthaza ukukhanyisa umthwalo kwiipesenti ezingama-50 ukuya kuma-70 zobukhulu bakho, kwaye wandise ukuphinda-phinda ngoko kuya kuziva ngathi kune-cardio kunokuqeqesha ubunzima.

• Gcwalisa i-1 ukuya kwi-3 iiseti ezili-10 ukuya kuma-20.

Iindlela ezilula zokuba usebenze yonke imihla

Kunye nokuziqhelanisa nokuzilolonga rhoqo kunye nokutya okusempilweni, jonga ezinye iindlela zokusebenza mihla le.

Khumbula, xa uhamba, iikhalori ezininzi uza kuzitshisa. Oku kunokunyusa iinzame zakho zokulahleka kobunzima kwaye kukuncede ufikelele kwinjongo yakho kwangoko.

• Cwangcisa igumbi ngexesha lekhefu lezorhwebo, phakathi kweziqendu zokubonisa, okanye xa uthetha efowunini.
• Thatha izinyuko kunokuba unyuke ilifti.
• Paka imoto yakho ngasemva kwindawo zokupaka.
• Fumana umkhondo wokomelela komzimba. Abanye abajongi bathumela izilumkiso xa uhleli ixesha elide. Ezi zilumkiso zikukhumbuza ukuba uhambe.
• Cwangcisa iintlanganiso zokuhamba kunye nabantu osebenza nabo.
• I-Fidget esihlalweni sakho, njengokucofa isandla sakho, ukugungqisa umlenze wakho, okanye ukubandakanya izihlunu zesisu xa uhleli. Ngokuka, abantu abatyebe kakhulu abagigitayo banokuchitha ii-calories ezingama-350 ezongezelelweyo ngosuku.
• Yehla ebhasini okanye kwindlela engaphantsi kwesitishi kwangoko, uhambe ngendlela eseleyo oya kuyo.
• Beka ii-headphone ngelixa upheka okanye ugqibezela eminye imisebenzi yasekhaya. Oku kuya kukukhuthaza ukuba uhambe okanye udanise.
• Hambani nenja njengentsapho.

Unamathela njani kwisiqhelo esisebenzayo?

Ukuqala kunye nokuncamathisela kwinkqubo yomthambo yeyona nto inzima. Kodwa amaqhinga ambalwa anokwenza kube lula ukuhlala usebenza.

Hlala uphenjelelwa kukutya

Umzekelo, yitya isidlo esilula phambi kokuba uzilolonge ukugcina amandla akho ephezulu. Akukho nto inzima kakhulu, nangona. Ukutya okuncinci ngaphambi kokuzilolonga kubandakanya:

• iziqhamo ezomisiweyo
• ibhanana
• Umxube wendlela
• ibha yamandla
• Abaqhekezi bebhotolo yamandongomane

Lala ngokwaneleyo

Kwakhona, lala ngokwaneleyo ebusuku ngaphambi kokwenza imithambo. Kunzima ukusebenza xa udangele okanye uphelile. Kuya kufuneka ufumane umhlobo wokuzilolonga / wokunika ingxelo. Lo ngumntu okukhuthaza ukuba ufikelele kwiinjongo zakho zokomelela komzimba.

Yenza kube mnandi xa unako

Okokugqibela, khetha ukusebenza okufumana ukonwaba. Ukuba uyayithiya i-run-of-the-mill-aerobic class, thatha iklasi yokudanisa endaweni yoko. Ukuhlala usebenza kulula xa uzonwabisa.