Eyona mithambo ilungileyo yokuvavanya isisu

Umxholo

• 1. Xhuma intambo
• 2. Tsiba
• 3. Ukunyuka nokuhla kwezinyuko
• 4. Hamba okanye ubaleka kwiitayile zokunyathela
• 5. Ukuphindwa kweentshukumo
• 6. Umdaniso
• 7. Ukuhamba ngebhayisikile
• Iingcebiso kubaqalayo

Ukuzilolonga okuninzi kunokwenziwa ekhaya, njengokutsiba ngentambo, ukunyuka usihla kwizitepsi okanye ukudanisa phambi kweTV, umzekelo, kwaye zilungile ekonyuseni ukunyamezela ngokomzimba kunye nokutsha kweekhalori, njengoko zivuselela ukujikeleza, umphunga kunye nentliziyo umsebenzi, intliziyo, ukongeza ekusebenzeni kwamaqela amaninzi emisipha.

Ke, olu hlobo lomthambo lunokuba yindlela elungileyo yokutshisa amanqatha asekhaya kunye nokunciphisa umzimba, ukuba wenziwe ubuncinci imizuzu engama-30 ukuya kwengama-60, amaxesha amathathu ngeveki kwaye uhamba nesondlo esifanelekileyo.

Eyona mithambo iphambili enokwenziwa ekhaya yile:

1. Xhuma intambo

Ukutsiba kunye nokuhamba okulungelelanisiweyo ngentambo yindlela entle yokutshisa iikhalori, kunye nokusebenza kunye nokonwaba, kodwa kubalulekile ukugcina ukuma kwakho nkqo, jonga ngqo phambili kwaye usenze isisu sakho. Ngexesha elingaphezulu, kunokwenzeka ukwahluka kwimithambo kunye nokwenza iimilo ezahlukileyo zokutsiba, ezinje ngokutsiba ngomlenze omnye, ukuguqula intambo ngaphezulu kwakanye okanye ukutsiba ukuhamba.

Kubalulekile ukunxiba izihlangu ezifanelekileyo xa utsibela intambo, ukongeza ekuziqhelaniseni nomgangatho othe tyaba ukunciphisa ifuthe emadolweni. Ukulungelelanisa intambo, nyathela embindini kwaye uphakamise iziphelo ngezihlahla, ecaleni komzimba, ekufuneka ifike kubude obungaphantsi kwamagxa. Ngaphandle kokuba yinto ebonakalayo esebenzayo, ayikhuthazwa into yokuba abantu baneengxaki zamadolo okanye igxalaba.

Ingcebiso yoqeqesho: Omnye umsebenzi onamandla kunye nokuphumla ukukhawulezisa ukutshiswa kweekhalori, ukutsiba umzuzu omnye kunye nokuphumla umzuzu omnye kude kufike ixesha olifunayo. Kuyenzeka ukuba utshise malunga ne-650 yeekhalori kwi-1 h yomthambo.

2. Tsiba

Ukutsiba yindlela emnandi yokutshisa iikhalori, ezifuna itrampolini kunye nokukhethwa kweengoma ozithandayo ukwenza isingqisho kwiintshukumo zakho. Kulo msebenzi, kunokwenzeka ukuba wenze imithambo eyahlukeneyo ngokudibanisa i-choreographies kunye nokutsiba, ukongeza ekuphuculeni ukulingana kunye nolawulo lomzimba, kodwa, ngenxa yoku, kubalulekile ukugcina umqolo umi nkqo kwaye ujonge inyathelo ngaphakathi indawo yelastiki.

Ingcebiso yoqeqesho: Olunye uhlobo lokuzilolonga umzuzu ngamnye, njengokubaleka ngamadolo aphezulu, ukutsiba unemilenze evulekileyo kwaye ivaliwe, utshintsha umlenze omnye phambi komnye (njengokuhamba kwesikere) ne squats ngaphezulu komatshini.

Ngalo msebenzi, ungachitha phakathi kweekhalori ezingama-600 ukuya kuma-800, kuxhomekeke kubungakanani bomthambo. Funda ngakumbi ngezibonelelo zokutsiba.

3. Ukunyuka nokuhla kwezinyuko

Ukunyuka okanye ukwehla ngezitepsi kunokwenziwa nangaliphi na ixesha, ukuba yindlela elungileyo yokufumana unyamezelo lomzimba, ukongeza kumathanga akho kunye ne-glutes. Lo msebenzi unokufikelela kubunzulu obuphezulu kwiikhalori ezivuthayo, kodwa abantu abasentlungwini ngenxa yokunxiba kunye nokukrazula kumalungu emadolo kufuneka bawuphephe.

Ingcebiso yoqeqesho: Yahlula uqeqesho lube ziinxalenye ezi-3 zemizuzu eli-10, uphumle okanye olunye uhlobo lomsebenzi phakathi kwabo, ukunqanda ukugcwalisa amalungu. Ngaphezulu kwemizuzu engama-30 yalo msebenzi, kunokwenzeka ukuba uchithe iikhalori ezingama-500.

4. Hamba okanye ubaleka kwiitayile zokunyathela

Ukuhamba nokubaleka ziindlela ezisebenzayo zokunciphisa umzimba kunye nokuphucula impilo. Ukwenza oku, kubalulekile ukuba ukubetha kwentliziyo kukhawuleziswe, ukuze ukwazi ukuthetha kwaye ungaziva ungonwabanga, ukwazi ukuba umzimba uzilolonga ngendlela echanekileyo.

Ingcebiso yoqeqesho: Enye indlela yobungakanani bomthambo, imizuzu emi-5 yokuhamba kunye nemizuzu emi-2 yokubaleka, okanye umzuzu omnye wokubaleka kakhulu kunye ne-1 yokuhamba, umzekelo.

Ukuhamba kusetyenziswa malunga neekhalori ezingama-400 ukuya kuma-500, ngelixa ukusebenzisa kusetyenziswa iikhalori ezingama-500 ukuya kuma-900, kuxhomekeke kubungakanani bomthambo. Jonga ukuhamba ngeveki kunye nokusebenza kokunciphisa umzimba.

5. Ukuphindwa kweentshukumo

IBurpee

Ukunyuka

Ukwenza ulandelelwano lweentshukumo ezikhawulezayo kusebenza izihlunu ezininzi emzimbeni kwaye kukhawuleze ukunciphisa umzimba. Ukuzivocavoca okunje ngokutsiba kwejack, ukunyuka, i-burpees kunye nokubaleka endaweni enamadolo aphakamileyo okanye ngesithende kwi-butt, umzekelo, kunokutshintshwa, ukuze ungaphindi.

Ingcebiso yoqeqesho: Yenza imijikelezo yokuhamba, imizuzu emi-5 ukuya kweli-8, kunye nemizuzwana engama-30 ukuya kwimizuzu eli-1 phakathi kwabo. Le mithambo, iqheliselwe malunga neyure enye, itshise ngeenxa zonke kwiikhalori ezingama-400 ukuya kuma-500.

6. Umdaniso

Ukudanisa kwiingoma ozithandayo, kulandela ukuvela kwesicelo kwii-smartphones okanye kwi-DVD ye-zumba, umzekelo, ziindlela ezigqwesileyo zokwenza umthambo, ukuphucula ibhalansi kunye nokuphucula ukuqiqa, ukongeza ekubeni mnandi kakhulu.

Ingcebiso yoqeqesho: Yenza isingqisho kunye nomdaniso choreographies, kunye notshintsho oluninzi lokuhamba ukukhawulezisa ukutshiswa kweekhalori. Ukuziqhelanisa neyure enye yomdaniso kunceda ukutshisa iikhalori ezimalunga nama-500 ukuya kuma-800.

Fumanisa izibonelelo zempilo zumba.

7. Ukuhamba ngebhayisikile

Ukwenza umthambo Ukujikeleza okanye ukuhamba ngebhayisikile kwibhayisikile yokuzilolonga, ukongeza ekutshiseni iikhalori ezininzi kunye nokunceda ukunciphisa umzimba, ukomeleza kunye neethowuni zomlenze wakho kunye nemilenze. Kulula kwaye kuyenzeka ukuyenza, kwaye inokulungiswa kwinkcaso yomntu ngamnye, ilunge kakhulu kubantu abaqalayo kuqheliso lomthambo.

Ingcebiso yoqeqeshoEsinye isantya kunye nobunkunkqele bokukrola umzuzu ngamnye ukuthintela ukuphindaphinda nokukhawulezisa inkcitho yamandla. Ukuhamba ngebhayisikile kunokuchitha malunga neekhalori ezingama-500 kwiyure enye.

Jonga inkcitho yekhalori yeminye imisebenzi ye-aerobic.

Iingcebiso kubaqalayo

Le mithambo ayinakwenziwa kuphela ekhaya, kodwa nasezitalatweni, xa kukho ixesha kunye nesimo. Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba uvavanyo kufuneka lwenziwe ngugqirha oqhelekileyo okanye ugqirha wentliziyo, ukuze iimeko zomzimba eziyimfuneko ukuqala ngokukhuselekileyo imisebenzi yomzimba ziyavavanywa.

Ukongeza, ukuhlala kakuhle kwi-hydrated ngexesha lomsebenzi kunye nemini yonke kubalulekile ukuphucula ukusebenza. Kule mithambo, ubukhulu bokuqina, ixesha kunye nokuphindaphindeka kokwenza imisebenzi, kokukhona kukutshisa okuninzi kunye nokuzuza ukuxhathisa, kodwa akufuneki uzame nzima kakhulu, ukuya kuthi ga kwinqanaba lokuva iintlungu ezininzi, ukuphefumla kancinci okanye isiyezi. .

Jonga ezinye iindlela zokuthintela abo bafuna ukwenza umthambo ekhaya.