Ukusebenza ngokulinganayo kunye neJump Rope kunokukunceda ukunciphisa umzimba

Umxholo

• Ushwankathelo
• Indlela yokufezekisa ukunciphisa umzimba
• Intambo yokutsiba intambo iziphumo zokulahleka
• Ezinye izinto eziqwalaselwayo
• Ukutsiba intambo ukuzilolonga ukunciphisa umzimba
• Ungatsiba njani intambo
• Ezinye izibonelelo zempilo zokutsiba ngentambo
• Intambo yokutsiba iphucula impilo yentliziyo yakho
• Intambo yokutsiba inokunciphisa amanqatha esisu
• Intambo yokutsiba inokuphucula ibhalansi yakho

Ushwankathelo

Intambo yokutsiba luhlobo lokuzilolonga kwe-cardio ukuba iimbaleki ezikumgangatho wehlabathi- ukusuka kwiimbethi manqindi ukuya kwizazi zebhola - zifunge ngayo. Intambo yokutsiba iyanceda:

• ithoni amathole akho
• Qinisa umbindi wakho
• phucula amandla akho emiphunga
• ukwakha amandla.

Intambo yokutsiba kukuzilolonga umzimba wonke, ngenxa yoko itshisa iikhalori ezininzi ngexesha elifutshane. Kumntu ophakathi ngokomyinge, intambo yokutsiba inokutshisa ngaphezulu kweekhalori ezili-10 ngomzuzu.

Kodwa ukutsiba ngentambo kukodwa akunakwanela ukukunceda ukunciphisa umzimba. Intambo yokutsiba inokuba yinxalenye yokutya kunye nokuzilolonga rhoqo okuhlaziya imetabolism yakho kunye nokukunceda ulahle iiponti ngokukhawuleza.

Nangona kunjalo, kukho ezinye izinto ezimbalwa omele wazi ngaphambi kokuba uzame. Qhubeka ufunda ukuze ufumane okungakumbi malunga nokutsiba ngentambo ukunciphisa umzimba.

Indlela yokufezekisa ukunciphisa umzimba

Isitshixo sokutsiba ngentambo yokunciphisa umzimba siqala ngokuqonda ukuba unganciphisa njani ubunzima.

Umgaqo wokuqala wokulahleka kwesisindo kukudala ukulahleka kweekhalori. “Intsilelo yeekhalori” ichazwa njengokusebenzisa iikhalori ezingaphezulu kokutya imini yonke. Unokwenza oku ngokukhumbula ukutya kwakho kunye nokutshisa iikhalori ngokwenza umthambo.

Ukuphulukana neponti enye yeenqatha ngeveki, kufuneka wenze ukusilela kweekhalori ezingama-500 ukuya kwi-1 000 ngosuku. Oko kufikelela kwi-3,500 yeekhalori ngeveki.

Inani leekhalori ezilahlekileyo ngentambo yokutsiba iya kuxhomekeka kubungakanani obunzima xa uqala. "Ikhalori" ngumlinganiso wamandla nje. Ubunzima ngumlinganiso womxhuzulane. Xa ulinganisa ngaphezulu, kuthatha amandla ngakumbi ukusebenza ngokuchasene nomxhuzulane ukuhambisa umzimba wakho. Kungenxa yoko le nto abantu abasindayo betshisa iikhalori ezininzi xa besebenza.

Intambo yokutsiba intambo iziphumo zokulahleka

Iziphumo zokutsiba ngentambo ziyahluka ngokuya nge:

• ukutya
• iinjongo zokunciphisa umzimba
• inqanaba lomsebenzi
• inqanaba lokuzibophelela ekusebenzeni

Kuya kufuneka ukuba uqwalasele ezinye izinto, ezinje ngeminyaka yakho kunye nemetabolism yakho, enokuthi ibe nefuthe kwindlela ozibona ngokukhawuleza ngayo iziphumo.

Njengomzekelo, siza kusebenzisa umfazi oneepawundi ezili-150. Ngokutya okunengqondo, unokukwazi ukwenza intsilelo yeekhalori ezingama-3 500 zeekhalori- iponti enye yokwehla kobunzima- ngeveki. Ukuba wongeza umzuzu wama-20 wokuzilolonga ngentambo kwinkqubo yakhe, iintsuku ezi-5 ngeveki, uya kuphulukana neekhalori ezingama-200 ezongezelelweyo ngosuku. Yiyo leyo eyongezelelweyo i-1 000 yeekhalori ezitshisiweyo ngeveki, eziza kumnika ukulahleka kwesisindo esongezelelweyo kwisiqingatha sepondo ngeveki.

Oogqirha abacebisi ukuba ulahlekelwe ngaphezulu kweepawundi ezimbini ngeveki, njengoko inokuqala ukubuchaphazela ubunzima bakho bemisipha.

Kwinqanaba le-1.5 yeepawundi zokulahleka kwesisindo ngeveki, uya kuphulukana neepawundi ezi-6 ngenyanga. Ukuba unamathela kwisiqhelo sakhe, uya kuphulukana neepawundi ezili-12 kwiinyanga ezi-2. Njengoko ubunzima bakhe buyehla, kuya kufuneka atsibe intambo ixesha elide, okanye athintele ukutya kwakhe ikhalori ngakumbi, ukuze aqhubeke nokubona iziphumo ezifanayo.

Kungathatha iinyanga ezi-4 ukuze abone iziphumo ezimangalisayo, njengokulahleka kobunzima beepawundi ezingama-20. Ukulahleka kobunzima beepawundi ezingama-20 kuya kuba yipesenti ebalulekileyo yobunzima bayo bokuqala, obunokwenza ukuba esi siphumo kubenzima ukufezekisa. Intambo yokutsiba nge-155 yeepawundi iya kutshisa iikhalori ezingaphantsi kakhulu kunentambo yokutsiba kwiipawundi ezili-125.

Ezinye izinto eziqwalaselwayo

Kukho ezinye izinto ekufuneka uziqwalasele xa utsibela intambo ukunciphisa umzimba. Umzekelo, ukwenza ulwalathiso olufanayo ngokuphindaphindiweyo kuya kugcina kunciphisa iziphumo.

Uqeqesho olunqamlezileyo ngokusebenzisa olunye uqeqesho lwe-aerobic, olufana nokuqeqesha ubunzima, ukubaleka, okanye ukukhahlelwa kwebhokisi ekhatywayo ye-cardio kuya kukonyusa iikhalori ozitshisileyo kwaye kukugcine ekubetheni kwindawo eyoyikekayo "yokuncipha kwethafa" apho inkqubo yakho iyeka ukusebenza.

Ngaphambi kokuba uqale kuso nasiphi na isicwangciso sokuthintela ikhalori, licebo elihle ukuthetha nogqirha malunga neenjongo zakho kunye nembali yakho yezempilo. Ukutya okufana neKeto okanye i-paleo kuyanda, kodwa izinto ezinjenge-cholesterol ephezulu kunye nesifo sentliziyo kunokuthetha ukuba ayilulo ukhetho olufanelekileyo kuwe.

Indawo elungileyo onokuthi uqale ngayo kukuvavanya into ofikelela kuyo kuqala kwi-pantry yakho nakwifriji. Ifomati enesondlo, ifayibha ephezulu yeeprotheyini inokunciphisa indlala, ngelixa ukunciphisa iswekile kunye neicarbohydrate ezicokisekileyo kuya kucheba amakhulu eekhalori ekusebenziseni kwakho kwemihla ngemihla.

Ukutsiba intambo ukuzilolonga ukunciphisa umzimba

Enye into ephosakeleyo malunga nokutsiba ngentambo ukunciphisa umzimba kukuba utsibe intambo, kuphela, kwibhloko eqinileyo yexesha. Isitshixo sokutsiba ngentambo njengokuzivocavoca i-aerobic silele kubuchule bayo boqeqesho lwexesha eliphakathi (HIIT). Oko kuthetha ukuba usebenza kwinqanaba lokuqina lokuqhushumba okufutshane, kulandele amaxesha okuphumla. Nantsi isampulu yokutsiba ngentambo. Uya kudinga istopwotshi okanye ukufikelela kwiapps ngesibali xesha.

• Misela 1: Xhuma intambo kwimizuzwana engama-30 ngqo. Oku kunokuba nzima kunokuba kuvakala. Phumla imizuzwana engama-60, emva koko wenze enye imizuzwana engama-30. Phinda amaxesha 9.
• Seta 2: Xhuma intambo yemizuzwana engama-30 ngokuthe ngqo ngelixa utshintshana iinyawo, uziqhelanisa nokutshintsha ubunzima bakho ubuya ngapha nangapha kwaye uqinisa isiseko sakho. Phumla imizuzwana engama-90 phakathi kwe-reps. Phinda wenze la maxesha ama-4.
• Cwangcisa 3Ukuphela ngokudibanisa intambo yesekethe ngokudibeneyo. Yenza imizuzwana engama-30 yokutsiba ngentambo, phumla imizuzwana eli-12 kuphela ngaphambi kokwenza imizuzwana engama-30 yokutsiba iijack Phumla imizuzwana eyi-12, kwaye ungeze kwimizuzwana engama-30 yeeburpees. Phumla kwakhona kwaye ugqibe ukomelela ngemizuzwana engama-30 yepushups.

Ungatsiba njani intambo

Xa usebenzisa intambo yokutsiba njengesixhobo sokuzivocavoca, unokufuna ukutyala imali kwintambo ekhethekileyo yokutsiba kwivenkile yempahla yezemidlalo. Umthengisi kwenye yezi venkile unokuhamba ngeendlela ezifanelekileyo zokusebenzisa intambo yokutsiba kwaye ukuba uya kufuna izihlangu ezizodwa.

Ukuba awuzange usebenzise intambo yokutsiba, okanye ukuba bekukudala, nanku uhlaziyo kwiziseko:

Qala ukuma nkqo kwaye ubude ngeenyawo zakho ububanzi begxalaba ngaphandle kunye nentambo emva kweenyawo zakho.

Sebenzisa izandla zakho ukujinga intambo phambili kuhambo olunye. Njengokuba ujija intambo ukuya phambili, uhambisa izihlahla zakho phezulu kancinci ukuze intambo yehle phakathi kwamaqatha kunye nedolo. Unokufuna ukuziqhelanisa nale ntshukumo amaxesha ambalwa kwaye ubone apho intambo iwela khona ngaphambi kokuzama ukutsiba ngaphezulu kwayo.

Ixesha intambo yakho jinga ukuze ukwazi ukuphakamisa amadolo kunye kunye nokutsiba ngentambo xa isiza phezu kwentloko yakho. Nje ukuba wenze oku ngempumelelo, qhubeka! Jonga ukuba mangaphi amaxesha apho unokuhambisa intambo phantsi kweenyawo zakho ngaphandle kokuma. Eli nyathelo linokuthatha isenzo, kodwa ekugqibeleni liya kuza ngokwendalo.

Ezinye izibonelelo zempilo zokutsiba ngentambo

Ukwehla kobunzima ayisiyiyo kuphela inzuzo enokubakho yezempilo yokutsiba ngentambo.

Intambo yokutsiba iphucula impilo yentliziyo yakho

Xa usebenzisa intambo yokutsiba njengesiqhelo sokuzilolonga, uya kuphakamisa izinga lokubetha kwentliziyo yakho kubunzulu obuphakamileyo kunakuqala. Ukusebenza okuphezulu kakhulu kubonisiwe ukwenza intliziyo yakho yomelele kwaye kunciphise umngcipheko wesifo kunye nesifo sentliziyo.

Intambo yokutsiba inokunciphisa amanqatha esisu

Akukho mthambo usebenze wedwa-ngaphandle kokutya-ukulahla amanqatha esisu. Kodwa umthambo we-HIIT njengentambo yokutsiba ngokukhawuleza ulahleko lweziphumo, ngakumbi malunga ne-abs yakho kunye nezihlunu zakho zomthi. Ngokutsala ingxinano yakho engqongqo ngexesha lokuziqhelanisa nentambo, unokujolisa kuloo ndawo kwaye uqalise ukukrola i-abs.

Intambo yokutsiba inokuphucula ibhalansi yakho

Kuthatha ulungelelwaniso kunye nokulinganisela ukukhupha ukuzilolonga ngokupheleleyo kwentambo. Kodwa ukuziqhelanisa ngokungaguquguqukiyo kuya kuphucula amandla akho okukwenza kwaye kukunike ibhalansi kunye nokulungelelanisa kubomi bakho bemihla ngemihla, kananjalo. Abadlali abancinci bebhola ekhatywayo babonise ukuba ukutsiba ngentambo njengoqeqesho kuqeqesho kuphucule ukulungelelanisa kunye nokulingana ebaleni.