Ngaba ufuna ukutshisa iFat Fat? Zama ezi ndlela zilishumi zokuzilolonga

Umxholo

• Ukuzilolonga kunye nokuzilolonga
• 1. Izikwere
• 2. Imiphunga esecaleni
• 3. Izinto zokucima umlilo
• 4. Udonga luhleli
• 5. Ukuhamba ngamabhanti
• 6. Amanyathelo okunyuka kunye nobunzima
• 7. Ukuphakamisa umlenze osecaleni
• 8. Xhuma squat
• 9. Ukunyuka kwezinyuko
• Uqeqesho oluphezulu-lokuqina kwexesha lokuphumla (HIIT)
• Ezinye iindlela zokuphulukana namafutha esinqe
• Yitya ukutya okusempilweni
• Fumana ubuthongo obulungileyo
• Gcina uxinzelelo
• Yise kude

Xa kuziwa ekulahlekelweni ngamanqatha kunye nemisipha yokuthambisa, ngakumbi ngeenxa zonke ezinqeni zakho, indibaniselwano elungileyo yokutya kunye nokuzilolonga kungenza umohluko.

Nangona kunjalo, kuba awukwazi ukubona-ukunciphisa amanqatha kwindawo enye yomzimba wakho ngokutya okanye ukwenza umthambo, kubalulekile ukuba ujonge ekulahlekelweni ngamafutha omzimba ngokubanzi. Nje ukuba uqale ukunciphisa umzimba, ungagxila kwimithambo enokuthi incede ithoni yezihlunu ngaphakathi nangakujikeleze inqeni kunye nomongo.

Ukuba namafutha omzimba amancinci kunye nezihlunu ezisezantsi zomzimba kunokunika inyonga yakho imbonakalo ethe kratya, ebunjiweyo ngakumbi. Kwaye, ukufumana izihlunu ezingaphezulu kunye namafutha amancinci kuya kukunceda utshise iikhalori ngesantya esikhawulezayo, okwenza kube lula ukulawula ubunzima bakho.

Funda ukuze ufunde ngakumbi ngeendlela ezilungileyo zokuwisa i-intshi kunye neethoni zezihlunu zakho zenyonga.

Ukuzilolonga kunye nokuzilolonga

1. Izikwere

Izikwere ngumthambo ojolise ekujoliseni uninzi lwezihlunu kumzimba wakho osezantsi. Unokwenza i-squats ngomzimba wakho nje ubunzima.

Nje ukuba uwazi kakuhle lo msebenzi, ungawenza ube nzima ngakumbi ngokubamba i-dumbbell kwisandla ngasinye, okanye i-kettlebell ngezandla zozibini, ngelixa usenza i-squat.

Ukwenza i-squat enefom elungileyo:

1. Yima iinyawo zakho zibanzi kancinci kububanzi begxalaba ngaphandle.
2. Kwisquats somzimba, ungabeka iingalo zakho phambi kwakho ukuze ulungelelanise.
3. Yenza ingqokelela yakho, gcina umqolo wakho uthe tye, umqolo mde, kwaye uzihlise de amathanga akho afane nomgangatho.
4. Yima kancinci ngamadolo, kodwa ungagqithi ngaphaya kweenzwane zakho.
5. Khupha kwaye ume umva.
6. Phinda-phinda i-10 ukuya kwi-15.

2. Imiphunga esecaleni

Ikwabizwa ngokuba yi-lateral lunge, i-lunge esecaleni kukwahluka komgama ongaphambili. Ijolise ngakumbi kumlenze wangaphandle kunye nendawo yenyonga.

1. Yima iinyawo zakho zibanzi kancinci kububanzi behips ngaphandle. Ngomzimba wakho omde, oyintloko obandakanyekileyo, kunye namehlo ajonge phambili, thatha inyathelo elibanzi uye ngasekunene kwaye uhlale phantsi.
2. Nciphisa umzimba wakho de ithanga lasekunene lifane nomgangatho.
3. Nqumama. Emva koko tyhala unyawo lwasekhohlo kwaye ubuyele embindini.
4. Yenza le ntshukumo, amacala atshintshanayo, amaxesha ali-12 ukuya kwali-16.

3. Izinto zokucima umlilo

Ukuzivocavoca umlilo wokucoca umlilo kukuhamba okujolise kwindawo yakho yokuqaqamba kunye nomlenze. Ikwasebenzisa izihlunu zakho ezisisiseko kuzinzo. Ukuba unemicimbi ngamadolo akho, unokufuna ukusebenzisa imati kulo msebenzi.

1. Yiya ezandleni nasemadolweni, amadolo kunye neenyawo zakho zibanzi-ububanzi ububanzi kunye neentende zakho emgangathweni.
2. Gcina ujonge ujonge phambili nasezantsi.
3. Yenza ingqokelela yakho, phakamisa idolo lakho lasekunene emgangathweni, kwaye ulijikeleze uye ecaleni. Idolo lakho kufuneka ligobe lonke ixesha.
4. Misa ikhefu phezulu, uze uhlise umlenze wakho kwindawo yokuqala.
5. Gcwalisa ukuphindaphinda kwe-10 ngomlenze wasekunene ngaphambi kokuphinda ngasekhohlo.

4. Udonga luhleli

Iindonga zihlala, ezikwabizwa ngokuba zii-squats zodonga, zilungile ekusebenzeni kwamathanga akho, ezinqeni, nakwi-abs esezantsi. Banokuba sisenzo esikhulu sokwakha amandla asisiseko, kuvavanye ukunyamezelana kwemisipha, kunye nokunciphisa umzimba.

1. Yima nkqo umqolo wakho ucinezele eludongeni kunye nemilenze yakho iisentimitha ezimbalwa ukusuka eludongeni.
2. Slayida ezantsi eludongeni de ube uhleli kwindawo yokuhlala kunye nemilenze yakho kwi-engile elungileyo kunye nemisipha yakho ehambelana nomgangatho.
3. Bamba esi sikhundla imizuzwana engama-20 ukuya kwengama-30. Njengoko usakha amandla kunye nokuqina, zama ukusebenza ukuya kuthi ga kwimizuzu eli-1.
4. Phakama ubuyele kwindawo yokuqala.

5. Ukuhamba ngamabhanti

Ukuzilolonga okubhanti kusetyenziswa ibhendi yokuxhathisa ukugcina uxinzelelo esinqeni sakho ngelixa usiya ecaleni kwinqanaba elithile leenyawo. Kungumsebenzi obalaseleyo wokujolisa esinqeni sakho kunye nokomeleza ubuqaqawuli bakho.

Khetha ibhendi ebanzi yokuzivocavoca enokumelana ngokwaneleyo nokucela umngeni kumzimba wakho ongezantsi, kodwa ukhanyise ngokwaneleyo ukugqibezela i-10 reps kwicala ngalinye.

1. Beka ibhanti yomthambo emaqatheni akho, ugobe amadolo kancinci, kwaye wandise ukuma kwakho.
2. Yiya ecaleni ngaphandle kokuvumela iinyawo zakho ukuba zichukumise.
3. Thatha amanyathelo ali-10 kwicala elinye, emva koko uthathe amanyathelo ali-10 ubuyele kwindawo yakho yokuqala.
4. Phinda amaxesha ama-3 ukuya kwezi-3.

6. Amanyathelo okunyuka kunye nobunzima

Amanyathelo okusebenza asebenza kwimisipha kwiiglitha zakho, ezinqeni nasemathangeni. Banokuphucula ibhalansi kunye nozinzo.

1. Yima ngeenyawo zakho malunga nobubanzi be-hip ngaphandle kwebhentshi yokuphakama kwamadolo okanye inyathelo, kunye ne-dumbbell kwisandla ngasinye.
2. Nyathela ebhentshini ngonyawo lwasekunene, kwaye uqhube idolo lasekhohlo ngelixa ugcina ubunzima ecaleni kwakho.
3. Yehlisa umlenze wakho wasekhohlo, uhlehla umva ebhentshini.
4. Gcwalisa i-10 ukuya kwi-15 ye-reps, ekhokele ngomlenze wakho wasekunene, emva koko utshintshe kwaye wenze inani elifanayo le-reps ekhokelela kumlenze wakho wasekhohlo.
5. Yenza iiseti ezi-2 ukuya kwezi-3 kwicala ngalinye.

7. Ukuphakamisa umlenze osecaleni

Ukuphakama komlenze olele ecaleni kukuzilolonga okomeleza kunye neethoni ezinqeni. Ifom echanekileyo ibalulekile kulo msebenzi.

1. Thetha kumatshini wokuzilolonga kwicala lasekunene.
2. Konyusa kancinci umlenze wakho wangasentla (umlenze wasekhohlo) uphakame kangangoko unako. Gcina iinzwane zakho zikhombe phambili.
3. Misa ikhefu phezulu, uze uhlise umlenze wakho kwindawo yokuqala. Qiniseka ukuba ugcina i-pelvis yakho iqinile kwaye ingundoqo yakho iyabandakanyeka.
4. Phinda amaxesha ali-10 kwicala ngalinye.

8. Xhuma squat

Ukutsiba kwe-squat luphawu olusebenzayo lwe-plyometric ethatha isiseko se-squat kwaye yongeza ukutsiba kuqeqesho lwamandla.

1. Ngena kwisiseko se squat kunye neenyawo zakho ububanzi bamagxa.
2. Ukugcina ubunzima bakho kwizithende zakho, squat phantsi de amathanga akho afane nomgangatho.
3. Ukusuka kwesi sikhundla, qhuma uye phezulu uye kubuyela ezantsi.
4. Xa ufika emhlabeni, zehlise umva ubuyele kwindawo ohleli kuyo. Qiniseka ukuba umhlaba uthambile kunye neebhola zeenyawo zakho ezibetha umhlaba kuqala, emva koko ubuyisele ubunzima kwizithende zakho.
5. Phinda kwakhona imizuzwana engama-30 okanye ukuphindaphinda kwe-10 ukuya kwe-12.

9. Ukunyuka kwezinyuko

Ukunyuka kwezitepsi yindlela entle yokuqinisa kunye neethoni zakho zokuqaqamba kunye neenyonga, kwaye ufumane ukuzilolonga okuhle kwentliziyo ngexesha elinye. Ukuba unokufikelela kuseto lwee-bleachers, okanye igaraji yokupaka kwinqanaba elininzi, ungabaleka okanye ubaleke unyuke usihla kwizinyuko.

Baleka okanye ubaleke uye phezulu kwizitepsi, emva koko uhambe ubuye umva ezantsi. Zama ukuphinda imizuzu emihlanu. Ungasebenzisa kwakhona iStirmirmaster okanye umatshini wesitepim kwindawo yokuzivocavoca ukunyuka kwezitepsi.

Uqeqesho oluphezulu-lokuqina kwexesha lokuphumla (HIIT)

Uqeqesho lwexesha lokuphumla olunamandla, ekwabizwa ngokuba yi-HIIT, luhlobo lokuzilolonga kwe-cardio efuna ukuba wenze umthambo omfutshane wokuzilolonga, kulandele ixesha lokuphumla elifutshane.

Ungatshisa iikhalori ezininzi ngokukhawuleza nge-HIIT, kwaye ubonise ukuba yindlela efanelekileyo yokutshisa amanqatha omzimba.

Omnye umzekelo we-HIIT kukwenza imizuzwana engama-30 yokukhawuleza kwi-treadmill, elandelwa yimizuzwana eyi-15 yokuhamba kwi-treadmill. Okanye, unokwenza i-squats okanye i-burpees imizuzwana engama-45, ilandelwe ixesha lokuphumla lesibini. Zininzi izinto ezahlukeneyo kunye nezinto onokukhetha kuzo ngokuzilolonga nge-HIIT.

Ukuziqhelanisa ne-HIIT kuya kuhlala ukusuka kwi-10 ukuya kwimizuzu engama-30 ngexesha. Nenjongo yokwenza uqeqesho lwe-HIIT ubuncinci amaxesha amabini ngeveki.

Ezinye iindlela zokuphulukana namafutha esinqe

Ukuzivocavoca sisixhobo esihle sokukunceda wakhe ubunzima bemisipha kwaye unciphise amanqatha omzimba. Ikwayenye yeendlela ezilungileyo zokunceda ukugcina iiponti emva kokunciphisa umzimba. Nangona kunjalo, ukuba ujonge ukukhulisa ukulahleka kobunzima bakho bonke, kubalulekile ukuba uqwalasele olunye utshintsho lwendlela yokuphila, nayo.

Yitya ukutya okusempilweni

Xa kuziwa ekunciphiseni ubunzima kunye nokunciphisa iinqumlo zakho, ukutya ukutya okunempilo kudlala indima ebalulekileyo. Zama ukulandela isicwangciso sokutya esigxile kukutya okupheleleyo kuwo onke amaqela okutya.

Gwema ukutya kunye nokusela kunye neeshukela ezongeziweyo, kwaye gcina iliso kwiisayizi zakho. Nenjongo yokutya iikhalori ezimbalwa kunokuba utshise usuku ngalunye.

Fumana ubuthongo obulungileyo

Ukufumana ixesha elifanelekileyo lokulala ubusuku ngabunye kunokunceda ekuxhaseni iinzame zakho zokunciphisa umzimba. Cwangcisa iiyure ezisixhenxe ukuya kwezisithoba zokulala okusemgangathweni busuku ngabunye.

Gcina uxinzelelo

Sonke sinoxinzelelo ebomini bethu, kodwa sibonisa ukuba ukuba noxinzelelo oluninzi kakhulu kunokubangela iingxaki zempilo ezinje ngokufumana ubunzima, uxinzelelo lwegazi kunye nentloko. Yiyo loo nto ukugcina uxinzelelo lwakho kuhlolisiso yinxalenye ebalulekileyo yenkqubo yokwehla kobunzima.

Ukuba ujongana noxinzelelo rhoqo, unokufuna ukuzama ukunciphisa izinto zoxinzelelo njengeyoga, ukucamngca, okanye imithambo yokuphefumla nzulu. Ukuzilolonga kunokunceda ukunciphisa amanqanaba oxinzelelo. Cinga ukuthetha nodokotela wakho okanye ugqirha malunga neendlela zokulawula uxinzelelo.

Yise kude

Ngelixa akunakwenzeka ukuba ubone-ukunciphisa amanqatha ezinqeni zakho, unokuyila inkqubo ebeka phambili ukulahleka kwamafutha ngokugxininisa kwimithambo yomzimba esezantsi. Isiphumo sokugqibela sinokubandakanya iinqumlo ezinqamlekileyo, ezinamandla, kunye neetoni.