Iindlela ezili-9 eziGqibeleleyo zokuLahla iFat Fat

Umxholo

• 1. Gxila ekulahlekeni kobunzima ngokubanzi
• 2. Qala ukuphakamisa iintsimbi
• 3. Yandisa ifayibha engena yakho
• 4. Yongeza iProtheni kwisidlo sakho
• 5. Yenza iCardio engakumbi
• 6. Nciphisa iiCarbs ezicokisekileyo
• 7. Cwangcisa iShedyuli yokulala
• 8. Hlala Unamanzi
• 9. Yenza iMithambo yomzimba
• Umgca osezantsi
• I-3 HIIT ihambela ukomeleza izixhobo

Ukuphalaza amanqatha omzimba onenkani kunokuba yinkohliso, ngakumbi xa kugxilwe kwindawo ethile yomzimba wakho.

Iingalo zihlala zithathwa njengendawo yengxaki, ishiya abantu abaninzi befuna iindlela zokuphulukana namanqatha engalo.

Ngethamsanqa, kukho iindlela ezininzi onokuzisebenzisa ukunciphisa umzimba kunye nokuthambisa iingalo zakho.

Nazi iindlela ezili-9 zokunciphisa amanqatha engalo kunye nokukhuthaza ukulahleka kwesisindo ngokubanzi.

1. Gxila ekulahlekeni kobunzima ngokubanzi

Ukuncitshiswa kwamabala yindlela ejolise ekutshiseni amafutha kwinxalenye ethile yomzimba wakho, njengeengalo.

Nangona ukunciphisa indawo kudumile kwishishini lokuqina, uninzi lwezifundo lufumanise ukuba alusebenzi.

Olunye uphononongo kubantu abali-104 lubonise ukuba ukugqiba inkqubo yoqeqesho lokumelana neeveki ezili-12 kusetyenziswa kuphela ingalo engalawulekiyo kunyuse ukulahleka kwamafutha ngokubanzi kodwa kube nefuthe elincinci kwindawo ethile esetyenziswayo ().

Olunye uphononongo oluncinci lweeveki ezili-12 lafumanisa ukuba uqeqesho lokunganyangeki olujolise kumlenze omnye lwalusebenza ekunciphiseni amafutha emzimbeni kodwa aluzange lunciphise amanqatha omzimba emlenzeni oqeqeshiweyo ().

Ke ngoko, kungcono ukugxila ekulahlekeni kwesisindo ngokubanzi kunye nokusebenzisa umthambo wokuthambisa izihlunu endaweni yokulahleka kwamafutha.

Isishwankathelo Izifundo ezininzi zibonisa ukuba ukunciphisa indawo akusebenzi. Endaweni yoko, zama ukusebenzisa imithambo ethile yokuthambisa imisipha kwaye ujonge ekulahlekeni kwesisindo ngokubanzi.

2. Qala ukuphakamisa iintsimbi

Ukuxhathisa uqeqesho luhlobo lomthambo olubandakanya ukusebenza ngokuchasene namandla okwakha ubunzima bemisipha kunye nokwandisa amandla.

Ukuphakamisa iintsimbi ngumzekelo oqhelekileyo. Ngelixa isenokungabangeli ukulahleka kwamafutha ezingalweni zakho ngokuthe ngqo, inokukunceda ukwandisa ukulahleka kwamafutha ngokubanzi kunye nokuthambisa iingalo zakho ukubanceda bajongeke bebhityile.

Umzekelo, isifundo esinye seeveki ezili-12 kwabafazi abangama-28 abanesifo seswekile sesi-2 babonisa ukuba ukwenza uqeqesho lokumelana nobunzima obuphantsi kukhuthaze ukulahleka kwamafutha xa kusonyusa ubunzima kunye namandla ().

Olunye uphononongo kubantu abali-109 baqaphela ukuba uqeqesho lokunganyangeki lodwa okanye oludityaniswe nokuzivocavoca nge-aerobic lwalusebenza ngakumbi ekunyuseni ubunzima bomzimba ocekeceke kunokuzilolonga komzimba ().

Ukwakha ubunzima bomzimba onamafutha kunokunceda ukukhulisa imetabolism kunye nokunyusa inani leekhalori ezitshisiweyo kuphumla imini yonke ().

Ii-curls ze-Bicep, i-tricep extensions eyandisiweyo, oomatshini bokushicilela ngaphezulu, kunye nemigca ethe tye yimizekelo embalwa yokuzivocavoca enokunceda ithoni yeengalo zakho kunye nokwandisa ubunzima bemisipha.

Isishwankathelo Ukuphakamisa iintsimbi kunokunceda ukunciphisa amanqatha omzimba, kwandise ubunzima bemisipha, kunye nokuthambisa iingalo zakho ukubanceda babonakale benciphile.

3. Yandisa ifayibha engena yakho

Ukongeza ukongezwa kweefayibha ezimbalwa kwindlela otya ngayo kunokunciphisa ukutyeba komzimba kunye nokukunceda ulahle amanqatha omzimba.

Ifayibha ihamba kancinci kwinkqubo yakho yokwetyisa, eyonyusa ixesha elithathayo ukukhupha isisu sakho kwaye ikuncede uzive ugcwele ixesha elide (,).

Ngokophando olunye kwabasetyhini abangama-252, igrama nganye yefayibha yokutya esetyenzisiweyo inxulunyaniswa ne-0.25% engaphantsi kwamafutha omzimba kunye ne-0.5 yeepawundi (0.25 kg) ubunzima bomzimba obungaphantsi kweenyanga ezingama-20 ().

Kokunye ukuphononongwa, ukonyuka kokutya kwefayibha yemihla ngemihla nge-14 yeegram yeenyanga ezi-4 kunxulunyaniswe nokwehliswa kwe-10% kwiikhalori ezipheleleyo kunye ne-4.2 yeepawundi (1.9 kg) yokwehla kobunzima - ngaphandle kokwenza naluphi na olunye utshintsho ().

Iziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane, iimbewu, kunye nemidumba yimizekelo yokutya okunesondlo, okune-fiber eninzi onokuyonwabela njengenxalenye yokutya okusempilweni.

Isishwankathelo Ukutya ngakumbi ifayibha kunokunyusa iimvakalelo zokugcwala ukunciphisa indlala kunye nokonyusa ukulahleka kobunzima ngokubanzi.

4. Yongeza iProtheni kwisidlo sakho

Ukwandisa ukutya kwakho iprotheni yenye indlela elula yokuthintela umnqweno kunye nokugcina ukutya kwakho kuphantsi kolawulo. Oku kunokuxhasa ulawulo lobunzima kwaye kukunciphise ukutyeba okungaphezulu komzimba.

Isifundo kwabasetyhini abancinci abangama-20 bafumanise ukuba ukutya isidlo sakusasa esineproteyini kunciphise indlala, ukwanda kokugcwala, kunye nokuhla kwamanqanaba e-ghrelin, ihomoni ekhuthaza indlala ().

Olunye uphononongo oluncinci lubonise ukuba ukutya iiprotein ezisemgangathweni ekudleni kunxulunyaniswa namafutha esisu angaphantsi. Oku kuphakamisa ukuba ukutya okuneprotein ephezulu kunokunceda ukuphucula ukwakheka komzimba kunye nokunyusa ukulahleka kwamafutha ().

Inyama, iinkuku, ukutya kwaselwandle, iimbotyi, amaqanda, kunye neemveliso zobisi zonke izithako ezineprotein ephezulu ezinokukunceda ulahlekelwe ngamanqatha engalo ngokukhawuleza.

Isishwankathelo Iiproteni zinokunceda ukunciphisa indlala kunye nokwandisa ukugcwala. Ukutya okuphezulu kweprotein kunokunceda kokubini ubunzima kunye nelahleko yamafutha.

5. Yenza iCardio engakumbi

I-Cardio luhlobo lomthambo ojolise ekuphakamiseni izinga lentliziyo yakho ukuze utshise iikhalori.

Xa uzama ukuphulukana namanqatha engalo, kubandakanya i-cardio kwindlela yakho yemihla ngemihla kubalulekile.

Izifundo zibonisa ukuba i-cardio inokuba sisicwangciso esisebenzayo sokulahleka kobunzima kwaye inokunyusa ubunzima bomzimba obucekeceke (,,).

Umzekelo, isifundo esinye kubantu abali-141 sabonisa ukuba ukudibanisa imizuzu engama-40 ye-cardio kathathu ngeveki ngenkqubo yokulawula ubunzima kukhokelele ekunciphiseni i-9% kubunzima bomzimba kwiinyanga nje ezi-6 ().

Kucetyiswa ukuba wenze ubuncinci imizuzu engama-20 ukuya kwengama-40 ye-cardio ngosuku, okanye phakathi kwemizuzu engama-150 ukuya kuma-300 ngeveki ().

Ukubaleka, ukuhamba ngebhayisikile, ukubheqa, ukubhukuda, ukutsiba ngentambo, kunye nokudanisa zonke izinto ezinokukunceda uhlangane neenjongo zakho zemihla ngemihla ze-cardio.

Isishwankathelo I-Cardio inokunceda ukwandisa ukulahleka kwesisindo kunye nokutsha kwamafutha ukukunceda ulahle amanqatha engalo ngokuhamba kwexesha.

6. Nciphisa iiCarbs ezicokisekileyo

Iicarbs ezicociweyo zii-carbohydrate eziye zalungiswa, kukhokelela kwimveliso yokugqibela ephantsi kwiivithamini kunye neeminerali eziphambili.

Ngokwesiqhelo, ii-carbs ezisulungekileyo ziphezulu kwiikhalori kodwa ziphantsi kwifayibha, ezinokubangela ukuba iswekile esegazini inyuke ngokukhawuleza kwaye ibangele indlala ().

Ngelixa ukutya okuziinkozo okupheleleyo kunxulunyaniswa nokuncipha kokufumana ubunzima kunye namafutha omzimba, ukutya ukutya okuziinkozo okusulungekisiweyo kunxulunyaniswe nokwanda kwamafutha omzimba (,,).

Imizekelo yee-carbs ezihlaziyiweyo ezisoloko zinqongophele kwizakha-mzimba zibandakanya ipasta, isonka esimhlophe, ukutya okuziinkozo kwasekuseni, kunye nezinye izithako esele zipakishwe.

Endaweni yoko, khetha ukutya okuziinkozo okupheleleyo okufana nequinoa, buckwheat, barley, oats, sorghum, kunye nesipelingi kwaye ukonwabele ukumodareyitha.

Isishwankathelo Iicarb esulungekileyo ziphantsi kwizakhamzimba kwaye zinokudibaniswa nokufumana ubunzima kunye nokwanda kwamafutha omzimba. Gxila kukutya okuziinkozo okupheleleyo endaweni yoko kwaye ukonwabele ukumodareyitha.

7. Cwangcisa iShedyuli yokulala

Ngaphandle kokwenza uhlengahlengiso kwindlela otya ngayo kunye nerejimeni yomthambo, ukulala ngokwaneleyo ubusuku ngabunye yenye into ebalulekileyo ekufuneka uyiqwalasele yokuphulukana namanqatha engalo.

Izifundo ezininzi ziye zafumanisa ukuba ukulala kudlala indima kulawulo lokutya kwaye kunokuphakamisa ukwehla kobunzima.

Umzekelo, olunye uphononongo kumadoda alithoba lafumanisa ukuba ubusuku nje obunye bokulala bunyuse imvakalelo yendlala kunye namanqanaba aphezulu e-ghrelin, ihomoni evuselela umdla wokutya ().

Olunye uphononongo oluncinci lubonise ukuba abathathi-nxaxheba abalala iiyure eziyi-5.5 busuku ngabunye baphulukana nobunzima obuyi-55%. Ngaphaya koko, baphulukana nobunzima bomzimba obucekeceke nge-60% kunabo balale iiyure eziyi-8.5 ngobusuku bonke ().

Zama ukuseta ishedyuli yokulala rhoqo ngokuya kulala ngexesha elinye evekini, ukunqanda ukuphazamiseka ngaphambi kokulala, kunye nokunciphisa ukubonakala kwakho kwizikhuthazi ezinjenge-nicotine kunye ne-caffeine.

Isishwankathelo Ukungalali ngokwaneleyo kungonyusa indlala kwaye kunciphise ukwehla kobunzima, obunokuthintela ukulahleka kwamafutha ezingalweni.

8. Hlala Unamanzi

Ukusela amanzi amaninzi yonke imihla kubaluleke kakhulu xa kufikwa ekuphulukaneni namanqatha engalo.

Olunye uphando lubonisa ukuba amanzi okusela anokutya anokukhuthaza ukugcwala kwaye anciphise inani lokutya kunye nenani leekhalori ezisetyenzisiweyo (,).

Amanzi anokunceda okwethutyana ukonyusa imetabolism, ngesifundo esinye esibonisa ukuba ukusela i-ounces ezingama-16.9 (500 ml) zamanzi kunyuse izinga lokucolwa komzimba nge-30% kangangemizuzu engama-30-40 ().

Nangona kunjalo, qiniseka ukukhetha amanzi, iti, okanye ezinye iziselo ezingenaswekile endaweni yeswekile-iziselo ezinencasa njengesoda okanye ijusi.

Ukusetyenziswa rhoqo kwezi ziselo zinekhalori eziphezulu kunokubangela ukuba ukongeza iikhalori ezingaphezulu kwaye kunokuba negalelo ekuzuzeni ubunzima ekuhambeni kwexesha ().

Isishwankathelo Amanzi okusela anokuxhasa ukulahleka kwesisindo ngokwandisa iimvakalelo zokugcwala, ukunciphisa ukutya, kunye nokwenza okwexeshana ukonyusa imetabolism.

9. Yenza iMithambo yomzimba

Ukuba awukwazi ukufikelela kwindawo yokuzivocavoca okanye uqhuba ngokufutshane ngexesha, ukwenza imithambo yomzimba yindlela elungileyo yokuphucula ithoni yemisipha ezingalweni zakho kwaye uzigcine zikhangeleka zincinci.

Ukuzivocavoca umzimba kubandakanya ukusebenzisa umzimba wakho njengendlela yokumelana nokwakha ubunzima bemisipha kunye namandla.

Ayisiyonto ilungeleleneyo kunye nohlahlo-lwabiwo mali kodwa inokuvelisa iziphumo ezinomtsalane.

Umzekelo, olunye uphononongo kumadoda angama-23 lafumanisa ukuba i-calisthenics -uhlobo lomthambo olubandakanya ukusetyenziswa okuncinci kwezixhobo zokuzivocavoca- yayisebenza ekonyuseni amandla omzimba aphezulu ().

Ngexesha elizayo xa usenza umthambo, zama ukwenza imithambo yomzimba ongaphezulu njengee-tricep dips, iiplanga, kunye nokutyhala ukuze wakhe amandla emisipha kunye neethoni kwiingalo zakho.

Isishwankathelo Ukuzivocavoca umzimba okunokunceda ekunyuseni ubunzima bemisipha kunye namandla okugcina iingalo zakho zi toni.

Umgca osezantsi

Nangona uphando lubonisa ukuba ukunciphisa indawo kunokungasebenzi, zininzi iindlela onokuzisebenzisa ukuphulukana namanqatha engalo.

Ukongeza ekubetheni indawo yokuzivocavoca, ukutshintsha indlela otya ngayo kunye nokugcina indlela yakho yokuphila esempilweni nako kunokudlala indima kulawulo lomzimba.

Ukuphumeza nje okumbalwa kolu tshintsho kwindlela yakho yemihla ngemihla kunokuxhasa ukulahleka kwesisindo kunye nokukunceda uchithe amanqatha akho engalo angafunekiyo.

I-3 HIIT ihambela ukomeleza izixhobo