Iindlela ezili-10 zokwenza amathoni kwaye uqinise amathanga akho

Umxholo

• 1. Yiya kwiklasi yokuhamba ngebhayisikile ngaphakathi
• 2. Fumana iseti yezinyuko
• 3. Yisa entlabathini
• 4. Yenza uhlobo lomsebenzi webhaleyi
• 5. Thatha umdlalo
• 6.Yandisa uqeqesho lokunganyangeki
• 7.Yenza iziqu zomzimba onzima
• 8. Sebenza amathanga akho angaphakathi
• 9. Zama umsebenzi wokulinganisela
• 10. YENZA i-cardio
• Inqaku malunga nokulahleka kobunzima
• Umgca wezantsi

Yenza utshintsho

Ukuma, ukubetha, kunye nokomeleza izihlunu zakho zethanga kulungile kuwe. Amathanga omeleleyo athetha ukuba uya kukhawuleza, utsibe ngaphezulu, kwaye uphucule uzinzo lwakho xa lulonke. Yiyo loo nto ukomeleza imilenze kuyinjongo engcono ngakumbi kunokufumana nje amathanga amancinci.

Kwaye, kubalulekile ukuba ukhumbule ukuba impilo yentliziyo yonke kunye nemisipha yeyona nto ibalulekileyo- hayi ubungakanani bejee yakho.

Ngelixa ungenako ukwenza umthambo omnye ukujolisa kwilungu elinye lomzimba othile, kukho imithambo ethile egxile ngakumbi kumandla omlenze kunye nonyamezelo kunezinye iindawo zomzimba. Ke ukuba ujonge ukomeleza kunye nokubeka ithanga emathangeni akho, jonga ezimbalwa zalemithambo.

Le misebenzi ilishumi iya kukunceda kuhambo lwakho lomzimba usiya kumathanga omeleleyo kunye nobomi obunempilo!

1. Yiya kwiklasi yokuhamba ngebhayisikile ngaphakathi

Ukuba uqhelene neeklasi zebhayisikile zangaphakathi, uyazi ukuba olu hlobo lokuzilolonga lusebenzisa kangakanani amathanga akho. Kungenxa yoko ukuhamba ngebhayisikile ngaphakathi kukhetho olukhethekileyo kungekuphela kwethoni yemilenze, kodwa nakwimpilo yentliziyo kunye nokuhla kobunzima.

Ngapha koko, iziphumo zonyaka ka-2010 zibonise ukwehla kobunzima bomzimba kunye namafutha kwindawo yokuhlala, abafazi abatyebe kakhulu emva kweeseshoni ezingama-24 zokuhamba ngebhayisikile ngaphakathi.

2. Fumana iseti yezinyuko

Ngokomndilili, kumntu onobunzima obuziikhilogram ezili-154. Xa ufaka izitepsi ekusebenzeni kwakho, uya kukhulisa ukusetyenziswa kwezihlunu zethanga lakho. Kuba inyathelo ngalinye lifuna ukuba uphakamise umzimba wakho uye phezulu, inyanzela imisipha yomlenze wakho ukuba umlilo.

3. Yisa entlabathini

Ukuba unethamsanqa ngokwaneleyo ukuba uhlale kufutshane nolwandle, umqeqeshi oqinisekisiweyo uArmen Ghazarians ucebisa ukuhamba elwandle njengendlela yokuqinisa amathanga akho. Ucacisa athi: "Ukuqina okungaphezulu kokuhamba esantini kuya kunceda ithoni kwaye yomelele izihlunu zakho zethanga," utshilo.

Ukuze uqhelane nokuzilolonga entlabathini, qala ngokuhamba esantini imizuzu engama-20 yonke imihla. Njengokuba umzimba wakho uqhela ukuzilolonga entlabathini, ungongeza ixesha ekusebenzeni kwakho kwemihla ngemihla.

4. Yenza uhlobo lomsebenzi webhaleyi

Akukho mfihlo yokuba abadanisi banemilenze eyomeleleyo nenamandla. "Umdaniso udibanisa into ye-cardio kunye neendlela ezithile zokwenza iitoni eziqinisekileyo ukwenza imilenze yakho ibonakale imangalisa," utshilo umqeqeshi oqinisekisiweyo uLyuda Bouzinova.

Olu qeqesho lwe-YouTube ngokulandelelana kwee-Pilates lulungile ekwandiseni nasekucingeni izihlunu zethanga lakho. UBouzinova uthi ulandelelwano oluthile luyilelwe ukuxhomekeka emathangeni kunye nokwenza imigca emide, eneetoni ngokusebenza kwazo zonke izihlunu zethanga ezibalulekileyo ngolandelelwano oluthile.

5. Thatha umdlalo

Utshintsho olukhawulezayo lwendlela efunekayo kwimidlalo emininzi luya kunceda ukumisa imilenze yakho kuzo zonke ii-angles, ngokukaGhazarians. Cinga ngemidlalo efuna ukuba usebenze izihlunu zakho zethanga ngendlela eyiyo, ezinje:

• ukuqubha
• igalufa
• ibhola ekhatywayo
• ukubaleka
• ivolibholi
• ukuhamba ngebhayisikile
• ukudanisa

6.Yandisa uqeqesho lokunganyangeki

Ukuthatha inxaxheba kwimizimba yonke, yomeleza imisipha ubuncinci iintsuku ezimbini ngeveki, kwaye womeleze amathanga akho. Bandakanya imithambo yomzimba esezantsi efana nemiphunga, ukuhlala eludongeni, ukunyusa ngaphakathi / kwethanga elingaphandle, kunye nokunyuka ngamanqanaba omzimba wakho.

Isitshixo sokomeleza imilenze ngaphandle kokuqunjelwa phezulu kukugcina ukuphakama kuphezulu (ubuncinci i-15 reps kwiseti nganye). Yenza imijikelezo emithathu yomthambo ngamnye kunye nokuphumla okuncinci phakathi kwentshukumo nganye.

Unokongeza intshukumo yomzimba ongaphezulu kwimizimba yakho esezantsi yomzimba yokuhamba komzimba omabini ngapha nangapha komzimba. Umzekelo, bamba ezinye iidumbbells kwaye wenze imiphunga nge-bicep curl, okanye i-squats ngoxinzelelo oluphezulu lwegxalaba.

7.Yenza iziqu zomzimba onzima

I-bodyweight squats, etyibilikayo usebenzisa eyakho bodyweight njengokumelana, utshise iikhalori, yomeleza imisipha yomlenze wakho, kunye neethoni zamathanga akho. Kwaye ungazenza naphina, nangaliphi na ixesha.

AmaGhazarians acebisa ngokuqala ngama-squats angama-25 omzimba, amaxesha amabini ngosuku (50 iyonke). Unokuhlala xa ubukele umabonwakude ekhaya okanye emva kokukhwela kwizinyuko zomsebenzi. Ukuba ulungele umceli mngeni ongaphezulu, zama le ntsuku ingama-30 yesisindo somngeni.

8. Sebenza amathanga akho angaphakathi

UBouzinova uthi amathanga angaphakathi adume ngokuba nzima ukujolisa kuwo, kwaye imithambo eyenzayo ithoni inzima kancinci. Ke, abantu abaninzi bayazitsiba zizonke. Kodwa ukuba uziva uhlekisa ngokwenza imithambo kwindawo yokwenza umthambo, zenze ukonwaba kwindlu yakho.

Enye intshukumo enkulu "yiplatypus walk" onokuyibona kule Workout Lean YouTube Workout. Isebenza emathangeni akho angaphakathi nangaphandle kunye nokuqaqamba kwimbonakalo yeetoni ngokupheleleyo.

9. Zama umsebenzi wokulinganisela

Unokwenza umsebenzi wokulinganisela ekhaya okanye kwindawo yokuzivocavoca. "Umsebenzi wokulinganisela uthoni zonke izihlunu ezincinci emilenzeni nasemathangeni akho, uziqinise ngokukhawuleza, kwaye wenze imilenze emihle, ethe nca," ucacisa uBouzinova.

Uthi ukuhamba okuhle ukuzama ukuphakamisa umlenze omnye kwibhola yaseBosu okanye ukwenza konke ukuzilolonga kwintlabathi yesanti ukuvavanya ngokwenene ibhalansi yakho.

10. YENZA i-cardio

Ukuzilolonga ngentliziyo kutshisa iikhalori kwaye komeleza intliziyo yakho. Kuyanceda ukunciphisa amafutha emzimbeni. Ukubandakanya zombini uqeqesho oluphakamileyo lokuqina-ixesha lokuphumla (i-HIIT) kunye ne-cardio e-state-static kwisicwangciso sakho sokuzilolonga kuya kukunceda ukunciphisa amanqatha omzimba wakho kunye nokuthambisa amathanga akho.

Ukusebenza ngakumbi kunye nokutsha kweekhalori, cinga ukongeza iseshoni enye yemeko yokuhlengahlengisa kwisicwangciso sakho somzimba. Okokuba abantu abadala bafumane ubuncinci imizuzu eyi-150 yomsebenzi ophakathi, okanye imizuzu engama-75 yokusebenza ngamandla kwe-aerobic, veki nganye.

Hlanganisa zombini umsebenzi olinganiselayo kunye namandla we-aerobic ukuze ufumane umzimba wonke.

Inqaku malunga nokulahleka kobunzima

Kubalulekile ukuba uqaphele ukuba ukuphucula ukufaneleka kwakho akuthethi ukuba ulahlekelwe ngumzimba. Kodwa, ukuba ukufumana ukungcangcazela kunye nokutshintsha ukwakheka komzimba wakho kukwayinjongo, kuyakufuneka utshise iikhalori ezingaphezulu kokutya.

Uninzi lwezi zinto zilapha ngasentla ziya kutshisa iikhalori kwaye zomeleze izihlunu zakho ngaxeshanye. Khumbula, ukunciphisa umzimba kancinci kwaye uzinze yeyona ndlela ilungileyo yokugcina ilahleko ngokuhamba kwexesha.

(CDC) icebisa ukulahleka malunga neepawundi ezimbini ngeveki. Abantu abenza njalo banako ukugcina ubunzima.

Kukwabalulekile ukunqanda ukutya ukutya okugqithisileyo okusika iqela lokutya ngokupheleleyo, njengee-carbs, okanye ikhalori esezantsi kakhulu, utshilo uBouzinova.

Kwaye, izibonelelo zokuphulukana nobunzima zihamba ngaphaya kwe-aesthetics. Ngokophando olwenziwe ngo-2018, ukuphulukana nee-intshi emathangeni, ezinqeni, nasezimpundu kunokuhlisa ezinye izinto ezinobungozi besifo sentliziyo.

Nazi iingcebiso ezimbalwa ezixhaswe yisayensi zokunciphisa umzimba ngendlela esempilweni:

• Sela amanzi amaninzi, ngakumbi ngaphambi kokutya.
• Yitya amaqanda kwisidlo sakusasa kunokuba uthenge iinkozo.
• Funda iilebheli zokutya ukunciphisa iswekile eyongeziweyo.

Ufuna ezinye? Eli nqaku lineengcebiso ezininzi malunga nokuba unganciphisa njani ubunzima.

Umgca wezantsi

Ukuze womeleze kwaye ubeke ithanga emathangeni, kuyakufuneka wenze imithambo ebandakanya imilenze. Ukuba ukwehla kobunzima ikwayinjongo, utshintsho olwenziweyo ekudleni kunye namandla kunye nokuzivocavoca umzimba kuya kukunceda ulahlekelwe ngamanqatha, ufumane izihlunu, kwaye uphucule impilo yakho yonke.