Indlela yokuqubha ukuze unciphise umzimba kunye neTone Up

Umxholo

• Iingcebiso ezili-10 zokubhukuda ukunciphisa umzimba
• 1. Qubha kusasa ngaphambi kokuba utye
• 2. Qubha ngamandla ukhawuleze
• 3. Thatha udidi lokuqubha
• 4. Tshintsha indlela odada ngayo
• 5. Qubha iintsuku ezine ukuya kwezintlanu ngeveki
• 6. Qala ngokucotha
• 7. Enye indawo yokubhukuda ngamanzi e-aerobics
• 8. Qubha nge-float okanye i-noodle yedama
• 9. Sebenzisa ubunzima bamanzi
• 10. Lungisa indlela otya ngayo
• Ukudada imivumbo kukunceda ukunciphisa umzimba
• Intsomi eqhelekileyo ngokubhukuda
• Umgca wezantsi

Xa abanye abantu begqiba ekubeni banciphise ubunzima, into yokuqala abayenzayo kukufumana-okanye ukuvuselela-ubulungu babo bokuzivocavoca. Kodwa akufuneki ubethe ijim ukuze uguqule umzimba wakho.

Njengokuba kunjalo, unokuba neziphumo ezingcono ngemisebenzi oyithandayo, njengokubhukuda.

Ukuqubha ayisiyondlela elungileyo kuphela yokuphola ngemini eshushu, ikwayenye yeendlela ezilungileyo zokunciphisa umzimba, ngokuka-Franklin Antoian, umqeqeshi wabucala kunye nomseki wewebhusayithi yoqeqesho lobuqu kwi-Intanethi, iBodyFit.com.

"Unokuphulukana nokulingana kokubhukuda kobunzima ngokubaleka, kodwa ungakwenza oko ngaphandle kwempembelelo, elungileyo kubantu abonzakeleyo okanye amalungu abuhlungu," utshilo.

Ke, ungaqubha njani ukuze unciphise umzimba? Funda malunga neengcebiso ezimbalwa kunye namacebo.

Iingcebiso ezili-10 zokubhukuda ukunciphisa umzimba

Nokuba uyadada ukuze ulahlekelwe ngamanqatha esisu, wandise ithoni yezihlunu, okanye utshintshe nje ukuzilolonga kwakho, nantsi indlela yokufumana iziphumo ezilungileyo.

1. Qubha kusasa ngaphambi kokuba utye

Ukuqubha kwakusasa akunakwenzeka kuye wonke umntu, kodwa kufanelekile ukuzama ukuba unako ukufikelela echibini ngaphambi kokusebenza.

"Ukuvuka kusasa uhambe uyokuqubha kuyakushiya umzimba wakho kwimeko ekhawulezayo ukulungele ukusebenzisa ezo venkile zityebileyo njengamandla," ucacisa uNick Rizzo, umqeqeshi kunye nomlawuli womzimba e RunRepeat.com, indawo yokujonga izihlangu kwezemidlalo. "Ukuqubha ayisiyonto intle nje ye-cardio, kodwa kukuzilolonga ngokuzeleyo, ukuze ulindele iziphumo ezintle."

2. Qubha ngamandla ukhawuleze

Ukudada kutshisa iikhalori ezininzi xa usaqala. Kodwa njengoko izakhono zakho zokudada ziphucuka kwaye usebenza ngokukuko, izinga lokubetha kwentliziyo yakho alonyuki kangako, uxwayisa uPaul Johnson, umsunguli weFullTri.com, iwebhusayithi ebonelela ngesikhokelo, iingcebiso, kunye nokuphononongwa kwezixhobo zokubhukuda, iitriathletes kunye nabantu abathanda impilo. .

Isisombululo, ngokukaJohnson, kukuqubha nzima kwaye ngokukhawuleza ukugcina ukubetha kwentliziyo yakho.

Nxiba umkhondo womzimba ongangeni manzi ukubeka esweni ukubetha kwentliziyo yakho xa uqubha. Inqanaba lentliziyo ekujolise kulo ngexesha lokuzilolonga ngamandla kufuneka libe malunga neepesenti ezingama-50 ukuya kuma-70 zenqanaba lentliziyo yakho ephezulu.

Ungabala ukubetha kwentliziyo yakho ngokukhupha iminyaka yakho ukusuka kuma-220.

3. Thatha udidi lokuqubha

Ukufunda iindlela ezifanelekileyo zestroke kunokukunceda ukubhukuda ngesantya esilinganiselweyo. Nxibelelana neziko loluntu okanye i-YMCA ngolwazi malunga nezifundo zokubhukuda, okanye ubhalisele iklasi nge-American Red Cross.

4. Tshintsha indlela odada ngayo

Ukuba udada ngesantya esifanayo kwaye usebenzise ubuchwephesha obufanayo kaninzi, umzimba wakho unokugqibela ukubetha ithafa.

Ukuphuma ngaphandle kwendawo yakho yokuthuthuzela kunye nokuguqula indlela yakho yesiqhelo yeyona ndlela ilungileyo yokusebenzisa amaqela emisipha ahlukeneyo, ukunceda ukwandisa iziphumo zakho.

5. Qubha iintsuku ezine ukuya kwezintlanu ngeveki

Ukwehla kobunzima, kokukhona usebenza ngokwasemzimbeni, kokukhona ungcono. Oku kusebenza nokuba uyabaleka, uhamba, usebenzisa izixhobo ze-cardio, okanye uqubha.

Ukuphindaphindwa kokubhukuda kokwehla kobunzima kuyafana nezinye iimithambo zentliziyo, ke jolisa iintsuku ezine ukuya kwezintlanu ngeveki kwiziphumo ezilungileyo, ngokukaJamie Hickey, umqeqeshi oqinisekisiweyo kunye nesondlo malunga neTruism Fitness.

6. Qala ngokucotha

Qala ngemizuzu eli-15 ukuya kwengama-20 uqubha yonke eminye imihla, emva koko unyuke ngokuthe chu ukuya kwimizuzu engama-30 uqubha iintsuku ezintlanu ngeveki, njengoko umzimba wakho uvumela. Ukuba uqala indlela entsha yokubhukuda ngamandla kakhulu, ukukhathazeka kwemisipha kunye nokudinwa kunokubangela ukuba unikezele.

7. Enye indawo yokubhukuda ngamanzi e-aerobics

Akunyanzelekanga ukuba udade yonke imihla ukuze ubone iziphumo. Thatha iklasi ye-aerobics yamanzi ngeentsuku zakho zokuhamba. Lo ngumsebenzi obalaseleyo woxinzelelo oluphantsi ukuze uqhubeke nokuhamba kwiintsuku zokubuyisela.

8. Qubha nge-float okanye i-noodle yedama

Ukuba awuyiyo indadi enamandla, qubha emaphethelweni echibini usebenzisa i-noodle yephuli, ibhodi yokukhaba, okanye i-vesti yobomi. Oku kuya kukugcina udada njengoko usebenzisa iingalo kunye nemilenze ukuhamba emanzini.

9. Sebenzisa ubunzima bamanzi

Ukuba uqubha ukunciphisa umzimba kunye neethoni, yenza ii-bicep curls ezimbalwa ezinee-dumbbells zamanzi phakathi kwamathanga. Amanzi enza uxhathiso, olunokunceda ekwakheni amandla kunye nonyamezelo.

10. Lungisa indlela otya ngayo

Ngayo nayiphi na inkqubo yokulahleka kwesisindo, kuya kufuneka utshise iikhalori ezingaphezulu kokungenayo, ukuqubha akunjalo.

"Ukuba injongo yakho kukuphulukana neeponti ezimbalwa, kusafuneka wenze uhlengahlengiso kwindlela otya ngayo," utshilo uKeith McNiven, umseki wenkampani yoqeqesho lobuqu i-Right Path Fitness.

“Lumka ke. Ukuqubha kuthatha amandla amaninzi, ke kuyakufuneka ukongeze nokutya. Amanzi abandayo anokubangela ukuba ukuthanda ukutya kwande emva kweseshoni. ”

Ukuba uziva ulambile, uMcNiven ucebisa ukuba ungeze imifuno kwisitya sakho, ubambe iprotein shake, kwaye uhlale kude nokutya.

Ukudada imivumbo kukunceda ukunciphisa umzimba

Gcina ukhumbula ukuba ukubetha okungafaniyo kunokubangela ukutsha kweekhalori, kuxhomekeke kwimisipha esebenzayo. Ke zama iindlela ezahlukeneyo ukugcina izihlunu kunye nomzimba wakho uqikelela.

Qubha ngokukhululeka ngolunye usuku, kwaye ngosuku olulandelayo wenze ukubetha kwebhabhathane. "I-butterfly stroke yinto enzima kakhulu, isebenza umzimba wonke kwaye iyakutshisa ezininzi iikhalori," kusho uHickey. "Isifuba esibuhlungu siza kuza kwindawo yesibini, ize i-backstroke ibe kwindawo yesithathu."

Ukudibanisa ubungakanani bokuzilolonga kwakho kuneziphumo ezilungileyo, uyaphawula uRizzo. Ucebisa uqeqesho lwexesha lokuphuma, eliqukethe i-sprints kwimizuzwana engama-30, elandelwa yimizuzu emine yokuphumla.

Oku kunokugcwala ekuphumleni, okanye ungaqhubeka nokudada ngamandla e-1 kwali-10, uphinda-phinde kane ukuya kwesibhozo, utshilo. “Ayivakali ngathi ininzi kodwa khumbula, ubuya kwiipesenti ezili-100 ngayo yonke loo mizuzwana engama-30. Kuyimfuneko ukuba incinci, kodwa iyasebenza. Ungatshintsha phakathi kweendlela ezahlukeneyo zokubhukuda okanye ukubetha, okanye ugcine kugqibelele. ”

Intsomi eqhelekileyo ngokubhukuda

Uninzi lwabantwana lwafundiswa ukuba lungadadi de kube yimizuzu engama-30 ukuya kwengama-60 emva kokutya. Kwakucingelwa ukuba elinye igazi liya kuguquka liye esiswini emva kokutya ukunceda ukwetyisa, kwaye, kwelinye icala, lijika igazi lisuke ezingalweni nasemilenzeni.

Abanye bakholelwa ukuba ukuphuma kwegazi emilenzeni kungabangela ukuba iingalo nemilenze idinwe ngokulula, nto leyo eyonyusa umngcipheko wokurhaxwa.

Kodwa ngelixa inkolelo eqhelekileyo, kubonakala ngathi akukho nasiphi na isiseko sesayensi sale ngcebiso.

Abanye abantu banokukhula isisu emva kokubhukuda kwisisu esigcweleyo, kodwa ayisiyonto imbi okanye iyingozi.

Umgca wezantsi

Ukuba awuyongxaki yokuzivocavoca okanye awukwazi ukuthatha inxaxheba kwimisebenzi ethile ngenxa yeentlungu ezidibeneyo, ukuqubha yindlela efanelekileyo yokufumana isimo.

Kukuzilolonga okukhulu ukunciphisa umzimba, ukongeza ithoni yemisipha, kunye nokomeleza intliziyo yakho.