Eyona mithambo ilungileyo yokuphelisa amanqatha e-visceral

Umxholo

• 1. ukuhamba ngokukhawuleza okanye ukubaleka
• 2. Ukutsiba ngentambo
• 3. Ukuzilolonga okusebenzayo
• 4. HIIT
• 5. Ukuhamba ngebhayisikile
• 6. Ziqhelanise nomnqamlezo
• 7. Umdaniso

Amafutha aqokelela ngaphakathi esiswini, abizwa ngokuba ngamanqatha e-visceral, anokupheliswa ngokwenza umthambo, ngakumbi i-aerobic, njengokuhamba okanye ukuhamba ngebhayisikile, okanye ezo zidibanisa inxalenye yentliziyo kunye nokuzivocavoca amandla, njengejimnastics esebenzayo okanye i-crossfit., umzekelo. Ngale ndlela, umzimba uya kutshisa iikhalori kwaye unciphise ukufumba kwamafutha kummandla wesisu kunye nomzimba wonke.

Kubalulekile ukuba ukhumbule ukuba, ukongeza kwimithambo yomzimba, ukutya okuququzelela ukutshiswa kwamafutha kufanele kudityaniswe, kuba ezo zityebi zeswekile kunye namafutha ziququzelela ukuqokelelwa kwamanqatha nokukhula kwesisu. Jonga ukuba ukutya kufuneka kube njani ekupheliseni amanqatha e-visceral.

Amafutha e-visceral ayingozi kakhulu kuba inyusa umngcipheko wokuhlaselwa sisifo seswekile, uxinzelelo lwegazi kunye nesifo sentliziyo, ukongeza ekubangeleni isisu esiphumayo abaninzi abangathandi ukuba naso. Ezinye zeendlela eziphambili zokuyiphelisa ngokufanelekileyo zezi:

1. ukuhamba ngokukhawuleza okanye ukubaleka

Ukuhamba okanye ukuqhuba umthambo kuyomeleza ukubetha kwentliziyo yakho, ukukhawulezisa imetabolism yakho kwaye ke yindlela elungileyo yokulahla amanqatha e-visceral. Nangona kunjalo, ukuvuna iziphumo ezilungileyo, kubalulekile ukuziqhelanisa nale modality ubuncinci imizuzu engama-30 ukuya kwiyure eli-1, kathathu ukuya kwisihlanu ngeveki.

Jonga indlela yokwenza uqeqesho olusebenzayo ukutshisa amanqatha.

2. Ukutsiba ngentambo

Ukutsiba intambo ngumsebenzi omkhulu, njengoko unamandla, kwaye imizuzu engama-30 yalo mkhuba iyakwazi ukubangela ilahleko yeekhalori ezingama-300, ukongeza ekuncedeni ukuthambisa izihlunu zamathanga, amathanga, iimpundu kunye nesisu.

Lo msebenzi awukhuthazwa kwabo baneengxaki zamadolo e-osteoarticular, kukwacetyiswa ukuba nesihlangu esifunxa ngcono isithende.

Funda ngakumbi malunga nezibonelelo zokutsiba ngentambo kule vidiyo ilandelayo:

3. Ukuzilolonga okusebenzayo

Uqeqesho olusebenzayo olusebenzayo, olukhokelwa yingcali yemfundo yomzimba, lunokubangela ilahleko enkulu yeekhalori kunye nokunciphisa amanqatha e-visceral kwiiveki ezimbalwa. Olu hlobo lomsebenzi luquka ukuzilolonga ngaphandle kokusebenzisa izixhobo zokuzivocavoca, usebenzisa ubunzima bomzimba ngokwawo, kunye noncedo lweentambo zelastiki, iintsimbi ezincinci kunye neebhola, umzekelo.

Njengoko ziimithambo ezinamandla kwaye ziyilelwe ngokweenjongo zomntu ngamnye, i-gymnastics esebenzayo ilunge kakhulu kwabo bafuna ukunciphisa umzimba kunye nokulahla amanqatha, kunye nokunceda ukomeleza izihlunu zomzimba, kubandakanya isisu, umva ongezantsi, iimpundu namathanga. Jonga ezinye iindlela zokuzilolonga.

4. HIIT

I-HIIT, ekwabizwa ngokuba lixesha lokuqina koqeqesho, ikwayindlela yokuzilolonga enceda ekupheliseni amanqatha e-visceral, njengoko ithanda ukwanda kwemetabolism, enceda kwinkqubo yokulahleka kwamafutha, ukongeza ekuphuculeni imeko yomzimba. Kwaye lawula uxinzelelo lwegazi.

Olu hlobo lokuzivocavoca luquka ukwenza umthambo othile ngamandla aphezulu kangangesithuba semizuzwana engama-30 ukuya kwimizuzu eli-1, ukwenza ukuphumla kwangaxeshanye kwaye uphinde wenze umthambo kwakhona. Inani lokuphindaphindwa kwemithambo kufuneka limiselwe yingcali yemfundo ngokomzimba ngokomntu onamandla okuphefumla kunye nenjongo. Bona ezinye iinkcukacha malunga noqeqesho lwe-HIIT.

5. Ukuhamba ngebhayisikile

Ukuhamba ngebhayisikile yeyona ndlela ilungileyo yokuphelisa amanqatha e-visceral, kuba isebenza ngenxalenye yentliziyo kwaye inokubangela ukutshiswa kakhulu kweekhalori. Ukwenza oku, kubalulekile ukuba umthambo usebenze, ubuncinci, kathathu ngeveki, kangangemizuzu engama-30 ukuya kwengama-60, kwaye ngendlela ebukhali, ngaphandle kokuhamba nje.

Ke, ukuhamba ngebhayisikile kungatshisa ukuya kwi-calories ezingama-400 ngeyure, ukongeza ekomelezeni imilenze kunye nesisu.

6. Ziqhelanise nomnqamlezo

I-Crossfit yindlela efanelekileyo yokuzivocavoca ukutshisa iikhalori kunye nokuphelisa i-visceral fat njengoko inamandla kwaye isebenzisa amaqela amaninzi emisipha ngexesha elinye. Ke, ukongeza ekunciphiseni ubunzima, ikwaphucula amandla omzimba, yonyamezelo kwaye yomeleze izihlunu.

I-Crossfit inokwenziwa kwiindawo zokuzilolonga ubunzima, kumaziko okuqina komzimba okanye ekhaya, ngokukhokelwa ngutitshala. Jonga ukuba ungaqala njani ukuziqhelanisa nomnqamlezo, kunye nezinye iindlela zokuzilolonga kwabaqalayo.

7. Umdaniso

Umdaniso luhlobo olukhulu lokuzilolonga nge-aerobic, kwaye xa usenza ubuncinci amaxesha ama-3 ngeveki, kulungile kakhulu ekulahlekelweni ngamanqatha esisu. Ezinye zeendlela zibandakanya i-zumba, i-fitdance, i-ballroom dancing okanye i-hip hop, umzekelo, kwaye iyakwazi ukuphelisa ukuya kuthi ga kwiikhalori ezingama-600 kwiyure enye, ukongeza ekulweni nokudakumba, ukuphucula ibhalansi kunye nokwenza ngcono ukuma komzimba.

Bukela le vidiyo ilandelayo kwaye ufunde ukubaluleka kokutya kwelahleko yendawo: