Iingcebiso eziqinisekisiweyo zokuLahla ubunzima kunye neengcebiso zokuQinisekisa

Umxholo

• Yandisa imizamo yakho yokunciphisa ubunzima ngezi ngcebiso zokunciphisa ubunzima kunye neengcebiso zokuqina.
• Iingcebiso ezintathu zokutya
• Iingcebiso ezimbini zoKulungela impilo
• Nantsi indlela yokutshintsha iindlela zokuzilolonga ze-cardio kunye neendlela zoqeqesho lwamandla ukuze ufumane iziphumo ezintle.
• Kwaye, nali inqaku lokugqibela kwiingcebiso zethu ezisebenzayo zokunciphisa umzimba.
• Uphengululo lwe

Yandisa imizamo yakho yokunciphisa ubunzima ngezi ngcebiso zokunciphisa ubunzima kunye neengcebiso zokuqina.

Uva iingcebiso ezifanayo ezindala zokulahleka kwesisindo kaninzi: "Yitya kakuhle kwaye usebenzise umthambo." Ngaba akukho ngaphezulu koku? Ikho ngokwenene! Sityhila iingcebiso zokutya eziqinisekisiweyo kunye neengcebiso zokuqina ukuze unciphise umzimba, kugcine kwaye uhlale usempilweni kwaye ukhuthazekile.

Iingcebiso ezintathu zokutya

1. Yitya iziqhamo ezisithoba zasehlotyeni kunye nemifuno yonke imihla. Ipakishwe iivithamini A, C kunye no-E, ii-phytochemicals, iiminerali, iikhabho kunye nefayibha, imveliso iphilile, iyazalisa, kwaye ikwikhalori ephantsi kunye namafutha. Yonwabele ekutyeni, kwi-snacks naphambi/emva kokuzilolonga ukuze uhlale ugcwele, uzive unamandla kwaye unciphise umzimba, utsho iSattle-based nutritionist uSusan Kleiner, R.D., Ph.D.
2. Sela ubuncinci iiglasi ezisibhozo ze-8-ounce zamanzi yonke imihla ukuhlala unamanzi amaninzi, gcina amandla kwaye unciphise umzimba - nangakumbi ukuba iindlela zakho zokuzilolonga zenzeka ngaphandle okanye zinzima, utshilo uKleiner. "Ukuze wakhe izihlunu kwaye wandise imetabolism, kufuneka utshise amanqatha. Kwaye ngekhe wakhe izihlunu kwaye utshise amanqatha ukuba awufumani hydrate," utshilo. "Ukusela amanzi amaninzi kuya kukunceda uzive ugcwele kwaye kukugcine unamandla okwenza imithambo."
3. Sebenzisa iindlela zokupheka eziphantsi. Kuphephe ukuqhotsa kunye nokuxubha ngebhotolo kwaye usebenzise ubuchule obuncinci obufana nokutshisa, ukubhaka, ukugcoba (i-barbecue ilungele oku), okanye ukuqhotsa.

Iingcebiso ezimbini zoKulungela impilo

1. Yenza okungenani imizuzu engama-20 ye-cardio amaxesha amane ngeveki. Ixesha elifutshane lomsebenzi onamandla aphezulu kwimisebenzi yakho ye-Cardio Workout iya kuphakamisa izinga lentliziyo iiyure ezimbini ukuya kwezine, utshilo uKevin Lewis, umqeqeshi oqinisekisiweyo kunye nomnini weLizwe loBugcisa boBugcisa eWoodland Hills, eCalif. , njengeyure yokuhamba ngokuphakathi okanye ukuhamba ngebhayisikile kutshisa malunga neekhalori ezingama-300 kunye neekhalori ezingama-380 ngokwahlukeneyo. Okanye zama umdlalo omtsha (ukutyibiliza emgceni, ukusefa) ukuze uqhawuke kwaye usebenze izihlunu ongazijongi ngokuqhelekileyo.
2. "Ubunzima" ngaphandle. Imizuzu nje engama-30 yomzuzu wokuqeqesha amandla omzimba ngeveki iyakomeleza kwaye yakhe imisipha osebenzayo kwaye yonyuse imetabolism yakho, utshilo uLewis. "Injongo [yeendlela zoqeqesho lokomelela] kukwakha ubunzima bemisipha engatyebanga, nto leyo eya kuthi ibangele ukuba kutshe ikhalori enkulu," utshilo.

Fumanisa ezinye iindlela zokuzilolonga kunye neengcebiso zokutya ezisebenza ngokwenene.

[intloko = Iingcebiso ezingakumbi zokulahleka kobunzima kunye neengcebiso zeendlela zokuzilolonga ze-cardio ukusuka kwiShape.]

Nantsi indlela yokutshintsha iindlela zokuzilolonga ze-cardio kunye neendlela zoqeqesho lwamandla ukuze ufumane iziphumo ezintle.

1. Yaphule. Ngaba unalo ixesha lesiqingatha somthambo wakho wesiqhelo weyure yonke? Yiya phofu, okanye wenze imizila yokuzivocavoca ye-cardio yemizuzu engama-30 okanye iindlela zoqeqesho lwamandla ngamaxesha ahlukeneyo emini, utshilo uLewis.
2. Qeqesha i-marathon, i-mini-triathlon, okanye i-adventure yokubuyisela emva ukuthatha ugxininiso ekulahlekeni kobunzima kwaye uyibeke ekufumaneni amandla, isantya kunye / okanye ukunyamezela. Uya kuphulukana nobunzima bendalo ukuba ulinganisela ukutya kwakho ikhalori kwaye uhlale uzinikele kuqeqesho lwakho.
3. Ukuphepha ukukruquka Ngokutshintsha iindlela zokuzilolonga, ukuzama oomatshini abatsha kunye neeklasi (i-yoga, ukujikeleza, ii-Pilates, ukukhaba ngebhola ekhatywayo) okanye ukuphuma ngaphandle ukonyuka intaba, ukuhamba ngebhayisikile, njl.
4. Mamela umzimba wakho. Ukuba kukho into engaziva ilungile-unamava okuqunjelwa yimisipha, phuhlisa iintlungu esifubeni, utyhafe kakhulu okanye ujijeke, uzive unxaniwe, unentloko elula okanye unesiyezi - yeka kwaye uyihlole. Ukuba ukuphumla akubonakali kuyikhulula inkxalabo yakho, thetha nogqirha wakho. Ngale ndlela unokuzibamba iingxaki zempilo kwangethuba kunokuba wenzakaliswe ngumngcipheko kwaye uphulukane nawo onke amandla, utshilo uLewis.

Kwaye, nali inqaku lokugqibela kwiingcebiso zethu ezisebenzayo zokunciphisa umzimba.

1. Zibekele usukelo. Chaza ukuba kutheni ufuna ukuphalaza iipawundi (kwaye nokuba uyafuna) kwaye uqiniseke ukuba yinjongo esempilweni kwaye inokwenzeka, utshilo uKleiner. Ukukwazi ukuthi "Ndilahlekelwe isisindo!" kunokuba luncedo njengokungena kwijean yakho ebhityileyo.

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