Ukuzivocavoca okuTshisa iiKhalori ezininzi

Umxholo

• Eyona mithambo ilungileyo yokutsha kwekhalori
• Ngexesha lokuqhekeka
• Ukubaleka kwamadolo aphakamileyo
• Iikhalori zitshisiwe kwimizuzu engama-30:
• Ukwenza lo msebenzi:
• Ukukhaba kweempundu
• Iikhalori zitshisiwe kwimizuzu engama-30:
• Ukwenza lo msebenzi:
• Ukunyuka kweentaba
• Iikhalori zitshisiwe kwimizuzu engama-30:
• Ukwenza lo msebenzi:
• Ukuqubha
• Iikhalori zitshisiwe kwimizuzu engama-30:
• Ukuhamba ngebhayisikile
• Iikhalori zitshisiwe kwimizuzu engama-30:
• Iiprinta
• Iikhalori zitshisiwe kwimizuzu engama-30:
• Ekhaya
• Ukuhamba
• Iikhalori zitshisiwe ngomzuzu:
• Ukubaleka
• Iikhalori zitshisiwe ngomzuzu:
• Umdaniso weAerobic
• Iikhalori zitshisiwe ngomzuzu:
• Oojack abaxhumayo
• Iikhalori zitshisiwe ngomzuzu:
• Ukwenza lo msebenzi:
• Intambo yokutsiba
• Iikhalori zitshisiwe ngomzuzu:
• Ezinye izinto eziqwalaselwayo
• Cardio vs.ukuqeqeshwa komzimba
• Shushubeza
• Uqala njani
• Umgca wezantsi

Ukuba ufuna ukufumana ikhalori engaphezulu kwempunzi yakho, unokufuna ukuthatha into ebalekayo. Ukubaleka kutshisa ezona calories zininzi ngeyure.

Kodwa ukubaleka ayisiyonto yakho, kukho ezinye iindlela zokutshisa ikhalori ezinje nge-HIIT yokusebenza, intambo yokutsiba, kunye nokubhukuda. Unokwenza nayiphi na indibaniselwano yale mithambo ngokokhetho lwakho kunye nenqanaba lokuqina.

Zingaphi iikhalori ozitshisayo zixhomekeke kwizinto ezininzi, kubandakanya:

• ubude bomthambo
• isantya
• amandla
• ubunzima bakho kunye nokuphakama

Ngokuqhelekileyo, xa ulinganisa ubunzima bakho, iikhalori ezininzi uza kuzitshisa ngexesha lomsebenzi.

Ukuba ungathanda ukwazi elona nani lichanekileyo, sebenza nomqeqeshi wakho. Banokumisela ikalori yakho nganye xa usenza umthambo.

Eyona mithambo ilungileyo yokutsha kwekhalori

Le theyibhile ilandelayo ibandakanya ii-calories ezili-12 eziphezulu zokutshisa ikhalori. Ezi zivivinyo zitshisa iikhalori ezininzi ngeyure. Khumbula, iikhalori ezidwelisiweyo ziqikelelo. Ukutshisa ikhalori ngqo kuxhomekeke kwizinto ezinje ngokuqina, ubude, kunye nobunzima bakho.

Ngexesha lokuqhekeka

Unokwenza umthambo otshisa iikhalori ezininzi nokuba awunalo ixesha elininzi. Isitshixo kukugxila ekusebenzeni okuphezulu okukonyusa ngokukhawuleza ukubetha kwentliziyo yakho.

Ukuqeqeshwa kwexesha eliphakamileyo, okanye i-HIIT, yindlela eyaziwayo yokwenza oku. Kubandakanya ukuqhuma okufutshane kokuzilolonga ngaphezulu kweepesenti ezingama-70 zamandla akho e-aerobic.

Enye indlela ye-HIIT ibandakanya ukutshintshana phakathi kwesantya se-30-yesibini kunye nokuphumla kwemizuzu eyi-1. Ngokwenza ukusebenza okuphezulu, ungatshisa iikhalori ezininzi kwimizuzu engama-30 okanye ngaphantsi.

Zama le mithambo yokutshisa iikhalori ezininzi xa ukwisithuba sexesha.

Ukubaleka kwamadolo aphakamileyo

Iikhalori zitshisiwe kwimizuzu engama-30:

240 ukuya kuma-355.5

Ukubaleka kwamadolo aphezulu kukusebenza ngamandla kwe-cardio. Iphakamisa izinga lokubetha kwentliziyo yakho ngelixa usomeleza umzimba wakho osezantsi. Njengokuzivocavoca okuphezulu, ukusebenza kwamadolo aphezulu kuluncedo ekutshiseni iikhalori ngexesha elifutshane.

Ukwenza lo msebenzi:

1. Baleka endaweni yakho ngelixa uphakamisa amadolo akho phezulu kangangoko kunokwenzeka.
2. Ngokukhawuleza mpompe iingalo zakho phezulu nasezantsi.

Ukukhaba kweempundu

Iikhalori zitshisiwe kwimizuzu engama-30:

240 ukuya kuma-355.5

Ukukhaba kweempundu kukuzilolonga kwe-cardio, njengokubaleka kwamadolo aphezulu. Unokutshisa ngokukhawuleza iikhalori ngaphakathi kwemizuzu engama-30 ngokwenza ukukhaba okukhatywayo ngamandla aphezulu.

Ukwenza lo msebenzi:

1. Phakamisa isithende esinye kwi-butt yakho.
2. Phinda ngesinye isithende.
3. Ngokukhawuleza tshintsha izithende zakho ngelixa uzipompa iingalo.

Ukunyuka kweentaba

Iikhalori zitshisiwe kwimizuzu engama-30:

240 ukuya kuma-355.5

Umnyuli weentaba ngumthambo we-Cardio ophindaphindiweyo njengokuzilolonga komzimba. Kuba kufuneka usebenzise umzimba wakho uphela, uya kutshisa iikhalori ezininzi ngexesha elifutshane.

Ukwenza lo msebenzi:

1. Qala kwindawo yeplanki. Beka amagxa akho phezu kwezandla zakho.
2. Bandakanya undoqo wakho. Phakamisa idolo lakho lasekunene esifubeni sakho.
3. Buyela kwiplank. Phinda idolo lakho lasekhohlo.
4. Phinda ngokukhawuleza.

Ukuqubha

Iikhalori zitshisiwe kwimizuzu engama-30:

Ngo-198 ukuya ku-294

Ukubhukuda kukusebenza okunefuthe elisezantsi elitshisa amandla ngelixa liphucula amandla emisipha, ukuhamba kwegazi, kunye nemiphunga kunye namandla entliziyo. Imizuzu engamashumi amathathu yokubhukuda okungaqhelekanga itshisa malunga nenani elifanayo leekhalori njengemizuzu engama-30 yokubaleka.

Nangona kunjalo, ukuqubha akukho xinzelelo emzimbeni. Kungangumthambo ofanelekileyo ukuba uneengxaki zokudibanisa okanye ukungahambi kakuhle.

Ukunyusa ukutshiswa kweekhalori ngexesha lokubhukuda, yenza amathanga okanye amanzi aerobics.

Ukuhamba ngebhayisikile

Iikhalori zitshisiwe kwimizuzu engama-30:

210 ukuya kuma-311

Ukuba unokufikelela kwibhayisikile emileyo, zama izithuba zokuhamba ngebhayisikile ephezulu. Njengokuzilolonga ngamandla kwe-cardio, ukuhamba ngebhayisikile kunokumisa inani elikhulu leekhalori kwimizuzu engama-30.

Qala ngemfudumalo yemizuzu emihlanu kunye nokutshintsha phakathi kwesantya somzuzu omnye kunye nemizuzu emibini yokubuyisela kwimeko yesiqhelo. Kwinqanaba ukusuka kwi-0 ukuya kwi-10, amaxesha akho okukhawuleza kufuneka abe ngu-7 ukuya ku-9.

Iiprinta

Iikhalori zitshisiwe kwimizuzu engama-30:

240 ukuya kuma-355.5

Ngokubanzi, ukuqhuba kokona kulolongo luvuthayo. Kodwa ukuba awunaxesha laneleyo lokubaleka, ungalufutshane uqeqesho lwakho kwiiprinta ezinamandla aphezulu. Umzimba wakho uya kutshisa ngokukhawuleza iikhalori ukuze ukhuthaze ukuzilolonga kwakho.

Ngaphambi kokuprinta, fudumeza ngokwenza iijets zokutsiba okanye ukubaleka kwamadolo aphakamileyo.

Ekhaya

Ukuba usekhaya kwaye awunazo izixhobo zokuzivocavoca, usenokwenza imithambo yokutshisa iikhalori eziphezulu.

Ukusebenza komzimba we-HIIT odweliswe apha ngasentla kunokwenziwa ekhaya. Ukuzivocavoca okufana nokubaleka kwamadolo aphezulu, ukukhatywa kweempundu, kunye nokunyuka kweentaba kufuna indawo encinci.

Ukongeza kwi-HIIT, oku kulandelayo kulunge kakhulu ekutshiseni iikhalori.

Ukuhamba

Iikhalori zitshisiwe ngomzuzu:

3.1 ukuya ku-4.6

Ukuhamba yeyona ndlela ilula yokutshisa iikhalori ekhaya. Kukwalungile ukuba uyachacha konzakala. Ungayenza ejikeleze indlu yakho okanye eyadini yakho, ke oko kulunge kakhulu.

Ukuba wenza umsebenzi wasekhaya xa ujikeleza ikhaya lakho, uya kutshisa iikhalori ezingaphezulu ngomzuzu.

Ukubaleka

Iikhalori zitshisiwe ngomzuzu:

10.8-16

Ukubaleka kokona kulungileyo kukwenza umsebenzi wokutshisa iikhalori, ukuphucula ubhetyebhetye, kunye nokunyusa unyamezelo. Kuba ukubaleka akudingi sixhobo, kulunge ngokwaneleyo ukwenza naphina.

Ngokukhawuleza ubaleka, iikhalori ezininzi oza kuzitshisa ngomzuzu.

Umdaniso weAerobic

Iikhalori zitshisiwe ngomzuzu:

6.6 ukuya ku-9.8

Ukuzivocavoca ukutshisa iikhalori akukhawulelwanga ekusebenzeni nasekuqeqesheni okuphezulu. Ukuba uthanda ukudanisa, ungatshisa iikhalori ngokwenza umthambo wokudanisa amandla ekhaya.

Ukudanisa ngumsebenzi we-cardio ofihliweyo njengomsebenzi wokuzonwabisa. Yindlela emnandi yokunyusa izinga lokubetha kwentliziyo yakho kunye nokutshisa iikhalori.

Zama ukuzilolonga okudumileyo njengoZumba okanye iBokwa.

Oojack abaxhumayo

Iikhalori zitshisiwe ngomzuzu:

8 ukuya ku-11.8

Ukutsiba iijack sisiseko esisisiseko se-cardio esonyusa izinga lokubetha kwentliziyo yakho. Ikwabonelela ngokuzilolonga ngokuzeleyo komzimba. Awudingi sithuba sikhulu sokwenza iijack zokutsiba, ke kulula ukwenza ekhaya.

Ukwenza lo msebenzi:

1. Yimani ngeenyawo kunye. Beka iingalo zakho emacaleni akho.
2. Tsibela ngemilenze ububanzi ububanzi begxalaba. Phakamisa iingalo zakho phezu kwentloko yakho.
3. Phinda njengoko kufuneka.

Kuxhomekeka kubunzulu, ukutsiba iijack kunokuba yinxalenye yokufudumala kwakho, ukuzilolonga kwe-HIIT, okanye indlela yesiqhelo.

Intambo yokutsiba

Iikhalori zitshisiwe ngomzuzu:

7.6 ukuya ku-9.8

Intambo yokutsiba inyusa ukubetha kwentliziyo yakho kwaye itshise iikhalori ngelixa usakha amandla omlenze asezantsi. Ukongeza, iintambo zokutsiba zihambelana kwaye kulula ukuzigcina. Zilungile kubantu abangenandawo ininzi ekhaya.

Ezinye izinto eziqwalaselwayo

Ukuba ungathanda ukwenza umthambo otshisa iikhalori ezininzi, kukho izinto ezimbalwa ekufuneka uziqwalasele.

Cardio vs.ukuqeqeshwa komzimba

I-Cardio yindlela enye yokutshisa ngokufanelekileyo iikhalori. Uqeqesho lobunzima, okanye uqeqesho lwamandla, lukwabalulekile. Xa kuthelekiswa neseshoni yoqeqesho lobunzima, i-cardio itshisa iikhalori ezininzi kwiseshoni enye. Nangona kunjalo, uqeqesho lobunzima lonyusa ubunzima bemisipha, etshisa iikhalori ezininzi kunamafutha.

Okukhona unesihlunu esininzi, kokukhona iikhalori ezininzi oza kuzitshisa xa uphumle. Oku kuthetha ukuba umzimba wakho uya kutshisa iikhalori ezingaphezulu kwexesha, nokuba ulele okanye uhleli edesikeni yakho.

Inkqubo yokomelela komzimba ebandakanya zombini i-cardio kwaye uqeqesho lobunzima luyakwandisa ukutshiswa kweekhalori zakho.

Shushubeza

Soloko ushushu ngaphambi kokwenza i-cardio. Oku kuyonyusa ubushushu bomzimba wakho kunye nokuhamba kwegazi, okulungiselela umzimba wakho ukuba uzilolonge. Iyanciphisa nomngcipheko wokulimala.

Cinga ngokwenza imithambo eguqulweyo ukuba unayo:

• ukwenzakala
• ukuhamba okulinganiselweyo
• iimeko ezithile zempilo (njenge-arthritis)

Thetha nogqirha, umqeqeshi womntu, okanye ugqirha wezonyango. Ezi ngcali zinokubonisa indlela yokwenza ngokukhuselekileyo imithambo yokutsha kweekhalori. Banokucebisa ngolunye uhlengahlengiso kunye nokushukumisela iinjongo zakho.

Uqala njani

Ngaphambi kokuba uqale isicwangciso esitsha sokuzilolonga, thetha nogqirha wakho kuqala. Ugqirha wakho unokucebisa olona hlobo lokuzilolonga kwinqanaba lakho langoku lezempilo. Baza kucacisa nawo nawaphi na amanyathelo okhuseleko ekufuneka uwathathile.

Umzekelo, ukuba une-1 yeswekile, kuya kufuneka ujonge amanqanaba eglucose ngexesha kunye nasemva kokuzilolonga.

Xa ulungele ukuqala irejimeni yokuzilolonga, qala ngo:

• elula, esisiseko eshukumayo
• reps esezantsi
• ubunzima obuphantsi

Oku kuya kunciphisa umngcipheko weentlungu kunye nokwenzakala. Ukuba ukunciphisa umzimba yinjongo yakho, cinga ukusebenza nomqeqeshi oqinisekisiweyo. Umqeqeshi wakho unokucwangcisa indlela efanelekileyo yokuziqhelanisa neenjongo zakho kunye nempilo iyonke.

Umgca wezantsi

Ukubaleka kukuphumelela kwiikhalori ezininzi kutshiswa ngeyure. Ukuhamba ngebhayisikile, ukugijima, kunye nokubhukuda ziindlela ezintle kakhulu.

Ukuzivocavoca nge-HIIT kukwalungele ukutshisa iikhalori. Emva kokuzilolonga nge-HIIT, umzimba wakho uya kuqhubeka utshisa iikhalori ukuya kuthi ga kwiiyure ezingama-24.

Ukuba ungathanda ukuqala ukwenza umthambo, bona ugqirha wakho. Unokuqhagamshelana nomqeqeshi wakho okanye ugqirha womzimba ngesikhokelo esizimeleyo. Ezi ngcali zinokukunceda ukuba uzilolonge ngokukhuselekileyo nangokufanelekileyo.