Nguwuphi umthambo ofanelekileyo wokunciphisa umzimba?

Umxholo

• Uqeqesha njani ekhaya ukunciphisa umzimba
• Yintoni yokutya ukuThoba umzimba

Ukuzivocavoca okufanelekileyo kwabo bafuna ukunciphisa umzimba ngendlela esempilweni kufuneka badibanise imithambo ye-aerobic kunye ne-anaerobic, ukuze omnye umthambo ugqibe omnye. Eminye imizekelo yokuzivocavoca i-aerobic ukuhamba, ukubaleka, ukuqubha okanye ukuhamba ngebhayisikile, ngelixa eminye imizekelo yokuzivocavoca i-anaerobic ibandakanya uqeqesho lobunzima okanye iiklasi zokuzivocavoca kwindawo ethile.

Ngelixa umthambo we-aerobic njengokuhamba okanye ukubaleka, ukutshisa iikhalori ezininzi ngexesha elifutshane kunye nokuphucula impilo ye-cardiorespiratory, imithambo ye-anaerobic efana nokuqeqesha ubunzima yonyusa ubunzima bemisipha, ukuchitha amandla ngakumbi kunye nokuphucula ukujikeleza komzimba.

Ngokubanzi, xa injongo yoqeqesho kukunciphisa umzimba, eyona nto ilungileyo kukwenza malunga nemizuzu engama-20 yoqeqesho lwe-aerobic elandelwa yimizuzu engama-30 ukuya kwengama-40 yokuzivocavoca okwenziwa endaweni, njengokuqeqesha ubunzima. Nangona kunjalo, ukuzilolonga ngakunye kufuneka kulungiswe ngutitshala wokuzivocavoca, njengoko kuxhomekeke kwimeko yomntu ngamnye.

Uqeqesha njani ekhaya ukunciphisa umzimba

Ukwenza umthambo wokunciphisa umzimba ekhaya, kuyacetyiswa ukudibanisa imithambo ye-aerobic kunye ne-anaerobic ngolu hlobo lulandelayo:

1. Qalisa ngokubaleka, ukuhamba, ukuhamba ngebhayisikile okanye irolblading kwi-10 ukuya kwi-15 yemizuzu;

2. Yenza imithambo yendawo yokuzivocavoca okanye ubunzima bomzimba wakho kangangemizuzu engama-20 okanye engama-30.

Ubunzima obuncinci bunokusetyenziselwa ukwenza imithambo, eyonyusa imfuno yokuzilolonga kwaye inokuthengwa kwiivenkile zeempahla zemidlalo, ezinje ngeDecathlon, umzekelo. Ukuba ufuna ukuphulukana namanqatha esisu kwaye uchaze i-abs yakho, jonga ukuba yeyiphi imithambo yokuziqhelanisa nokuzilolonga kwiithambo ezi-6 zokuchaza isisu sakho ekhaya.

Nangona uqeqesho ekhaya lutofotofo kwaye lunemali, ukuba kunokwenzeka okufanelekileyo kukuqeqesha kwindawo yokuzivocavoca, ukuze uqeqesho lubekwe esweni rhoqo kwaye lulungelelaniswe yingcali.

Yintoni yokutya ukuThoba umzimba

Ukongeza ekuzilolongeni, ukutya kubaluleke kakhulu ukunciphisa umzimba, ngakumbi ngaphambi nasemva koqeqesho. Soloko ubeke izahlulo ezibini zemifuno epleyitini, yitya izidlo ezi-6 ngemini kwaye ususe iilekese, iicookies, iikeyiki ezifakiweyo, ukutya okukhawulezayo, ukutya okwenziweyo kunye nokutya okuthosiweyo, le yimikhwa yokutya ekunceda unciphise umzimba. Jonga ukuba ungatya ntoni ukunciphisa umzimba, kwindlela yokwenza ukutya okunempilo ukunciphisa umzimba.

Ukutya okuchanekileyo kunceda ukutshisa amanqatha kunye nokwandisa ubunzima bemisipha, ke jonga iingcebiso ezivela kwisondlo sethu malunga nento emasiyitye ngaphambi nasemva koqeqesho, kule vidiyo ilandelayo: