Ngaba wonelisekile yindlela okhangeleka ngayo?Uziva utyebile? Ngolu xwebhu siza kukubonisa uthotho lwe imithambo yokutshisa amafutha kwaye uzise umzimba wakho kubunzima obufanelekileyo, ungaphoswa, landela eli nqaku.
Ukuzivocavoca umzimba kugcina umzimba womntu ulungelelene kwaye uphembelela iimvakalelo
Yintoni imithambo yokutshisa amanqatha?
Ziyinkqubo yemisebenzi eyenziwa ngokomzimba eyenza ukunciphisa ubunzima bomzimba ngenxa yokulahlekelwa kwamanzi, amanqatha okanye izicubu ezinjengemisipha, iigaments okanye izicubu ezidibeneyo; Oku kuncipha kwesisindo ngokuzivocavoca umzimba kunokuhamba kunye nokutya okunokulinganisela okanye kucetyiswe yingcali.
Ukuzivocavoca kwe-cardiovascular kuthiwa nayiphi na isenzo somzimba esandisa kwaye sigcine amandla omzimba, impilo kunye nokuphila kakuhle komntu; oku kuneenzuzo ezininzi ezinjengokuqinisa izihlunu, ukulungelelanisa inkqubo ye-cardio, ukwandisa izakhono zezemidlalo, ukuziqhelanisa, ukulahlekelwa ngamafutha okanye ukutya, ukuhlala kakuhle ngokweemvakalelo, phakathi kwezinye izinto ezinokuzuza ngokuzilolonga.
Kukho iindlela ezahlukeneyo zokwenza imithambo yokutshisa amanqatha ngokukhawuleza, eya kuchazwa ngezantsi apha:
Ukulungisa
Enye ye imithambo yokutshisa amanqatha omzimba iyabaleka, sisenzo apho iinyawo zichukumisa umhlaba ngokulandelelanayo kunaxa uhamba.
Ukugijima kuqinisa imisipha kunye namalungu emilenze, kunceda ukucinezela ukudinwa kunye noxinzelelo kunye nokunyusa amandla angekho omnye umsebenzi onokuthelekisa nawo, kuba ukuqhubela phambili kwimihla ngemihla ngendlela efanayo kuya kuphucula ukuzithemba.
Lo msebenzi womzimba kufuneka uqhutywe kwi-asphalt nangona ekuhambeni kwexesha kungonakalisa amadolo, izinqe kunye nomqolo, ekubeni akukho ngqungquthela; nangona kunjalo, ukubaleka esantini kwandisa umngcipheko we-sprains ngenxa yendawo engalinganiyo; esona sithuba sifanelekileyo ngumhlaba oqinileyo, umhlaba ozinzileyo, ophakathi kwezi zimbini zikhankanywe ngasentla.
Ukuqubha
Ukuqubha ngumsebenzi okhuthazwa ziingcali zezemidlalo kunye neengcali zempilo, njengoko kunceda ukusebenzisa zonke izihlunu zomzimba kunye nenzuzo inkqubo yokuphefumla; emanzini unokutshisa amanqatha ngokulula nangokukhuselekileyo; Ngumsebenzi wezemidlalo ofuna ukuqeqeshwa ukuze ukwazi ukwenza iinkqubo ngokufanelekileyo, nangona zilula, ukuziqhelanisa kuyimfuneko.
Kuthathwa njengenye yokuzivocavoca okupheleleyo ukutshisa amanqatha ngenxa yokungenelela kwazo zonke izihlunu; ngokuziqhelanisa emanzini akukho ukuphathwa kakubi komzimba; ngoko ke, isenzo sokuthanjiswa kwamanzi sikhupha uxinzelelo kwimisipha, amalungu kunye nemigqa.
Ngexesha elifanayo ekuncedeni ukunciphisa umzimba, kuthintela ukuwohloka kwaye uphumle kakhulu, uhamba kunye nokutya okulungileyo ukuqinisa umzimba wonke.
Mfundi othandekayo, sikumema ngokufudumeleyo ukuba ulandele, uhlale kwaye ufunde inqaku lethu uhlobo lwegazi lokutya ukufunda okungakumbi malunga nokutya okucetyiswayo ngokodidi lwegazi.
Bicicleta
Yenye yemithambo yokutshisa amanqatha iziphumo zayo zinokubonwa ngaphantsi kweveki, iziphumo zomzimba zokukhwela ibhayisekile iintsuku ezimbalwa ngeveki zihlala zingenakuphikiswa.
Ukoyisa i-current current yemilenze ekhuselayo kunye nokunciphisa i-cellulite, inceda inkqubo ye-cardiovascular and situation ngokomzimba. Abantu abatyebe ngokugqithiseleyo banciphisa umzimba kwaye abantu ababhityileyo bacoca kwaye baqinise izihlunu zabo.
Ukuba akunayo ibhayisekile ekhaya, injongo efanayo inokufezekiswa ngokuba nevidiyo emileyo, kwindawo engathath’ indawo enkulu okanye kufutshane nje nomabonwakude ukuze wenze loo msebenzi ngoxa uzonwabisa ngocwangciso oluhle. , ngecwecwe, incwadi, ngokufutshane, injongo kukuba unokunyoba ngexesha elithile eliya kudlula ngokukhawuleza okukhulu.
Kule meko, kuyimfuneko ukuqalisa ngokukhawuleza ukukhwela ibhayisekile, njengoko iintsuku zinyuka, unokukhawulezisa isingqisho se-pedaling, konke oku ngesiqingatha seyure kuphela.
Ububanzi
Olunye uqheliselo lokutshisa amanqatha kwaye lusebenza kakhulu kumatshini onokutshintsha umzimba, ukwenza imizuzu engama-40 kuphela amaxesha ama-2 ukuya kwe-3 ngeveki; khetha ukuchasana onokuthi wenze umgudu womzimba kwaye uxhathise lonke ixesha elicwangciselwe iseshoni, elinokwandiswa njengoko umzimba uqhelana nawo.
Ukunyamekela okukhulu kufuneka kuthathwe ukubeka amadolo ngokuhambelana neengcebiso zeenyawo, ngaloo mzuzu umgudu kufuneka uqhutywe ngemilenze yomibini, injongo kukuba izithende aziphakamisi ngexesha leseshoni. Kuyimfuneko ukuba baqinise ngokubhekiselele kumatshini.
Enye yeenzuzo ezinkulu ze-elliptical xa kuthelekiswa ne-treadmill okanye ukukwazi ukugijima phantsi kwesitrato kukuba iyasebenza kunye nempembelelo yokuba amajoyina kufuneka axhathise, ngoko ke ukulimala okunye kuya kugwenywa; ukwenza uqeqesho njengoko kuyalelwe kuya kuthintela umonakalo ongakumbi.
Susa
Ukubhexa kuya kuvumela izinga lentliziyo yakho ukuba linyuke ngesantya esizinzileyo, esibaluleke kakhulu ekutshiseni amanqatha, kwaye kulula ukwenza. Ngalo msebenzi unokuthatha inzuzo yokulahlekelwa ubunzima, ukutshisa amanqatha, i-toning inxalenye ephezulu.
Kunconywa ukudibanisa i-routine kwi-elliptical kunye nokugwedla, ukusebenzisa inxalenye ephantsi kunye nephezulu ngendlela elula kwaye eqinile, apho unokufezekisa umnqweno wokutshisa amanqatha, ukunciphisa umzimba kunye nokunciphisa umzimba.
isisu esifutshane
Yiyo imithambo yokutshisa isisu ngokukhawuleza, inokwenziwa kwimethi ngaphandle; Isebenza kakhulu i-rectus yesisu esiswini kwaye ngendlela efanayo imisipha ye-oblique.
Lo msebenzi wesisu oluncedo wokutshisa amanqatha unokwenziwa ulele phantsi, ujonge phezulu kunye nemilenze egobile; iqala ngokuhamba kwamagxa ukuya kwindawo ye-pelvic; iingalo kufuneka zijoliswe emva kwentamo okanye kwicala lentamo, okanye nje phambi kwesifuba; xa kukho ukuxhatshazwa, kunokubangelwa ukubekwa kakuhle kwezandla, ukuqhubela phambili intloko.
ojikeleza
Lo msebenzi wokutshisa amanqatha ubonelela ngeengenelo zezomthambo zimbini zifana ngokusisiseko: ukunyathela kwisingqi somculo esikhokelwa liliso, kubonisa ukwehla kobunzima okukhawulezayo, iimpundu ezinamandla kunye nemilenze, inkuthazo yokujikeleza kwegazi, kunceda ukuthintela kunye ukuphelisa imithambo ye-varicose, kunye nokuncipha okubonakalayo kwe-cellulite.
Kucetyiswa ukuba xa usenza lo msebenzi, eyona miba mibini ibalulekileyo kukufunda ngamalungiselelo eebhayisikile kunye nobuchule bokunyovwa obuchanekileyo, kunye nemonitha yokukukhokela.
Umdlalo wamanqindi
Olu hlobo loqeqesho luyonwabisa kunye nenye indlela egqwesileyo yokufezekisa ithoni kunye nomzimba wezemidlalo; Kwangaxeshanye, iya kwandisa i-reflexes kunye nokwandisa ukuqina kwe-cardiovascular fitness.
Ekuqeqesheni, amanqatha aya kutshiswa ngokukhawuleza kwaye i-cellulite iya kubonakala indiza nge-punch. Ukukhaba amanqindi kunye ne-Body Combat okanye i-Body Attack ubuchule bukhetho oluhle. Ngokuphumla, la masebe asebenza ngamandla kwi-carnosity yesisu, ngoko adlulela ngokugqibeleleyo ukunciphisa amanqatha esisu.
Njengesincomo kumsebenzi, umdlalo wamanqindi uvuselela kodwa ngendlela efanayo iyisilungiso sokukhulula uxinzelelo kwaye ushiye iseshoni nganye njengento entsha. Akuyimfuneko ukwenza ukulwa nomnye umntu, kwaye ngaphantsi ukuba awufuni, kodwa uya kufumana into oyifunayo.
Sikunika ngale vidiyo ezinye iindlela zokuziqhelanisa xa ukhetha umdlalo wokukhaba amanqindi njengesiqhelo sokuqala ngawo, siyathemba ukuba uyayithanda.
Imisebenzi yemihla ngemihla yokutshisa amanqatha
Kukho iindlela ezininzi ezenziwa ngumntu ongayihoyiyo into yokuba inokusebenza njengokwenza umthambo, ukwenza umthambo ngaxeshanye kwaye akwazi ukutshisa amanqatha ngaphandle kokwenza umgudu ongaka womzimba, esichaza apha ngezantsi:
Ukuhamba ukusuka kwenye indawo ukuya kwenye akufuni ukuba kwindawo yokuzivocavoca okanye ukuziqhelanisa nawo nawuphi na umdlalo; Ukunyuka nokuhla kwizinyuko emini endaweni yokusebenzisa i-elevator kuqinisekisiwe ukuba ulahlekelwe malunga ne-3 kilos ngonyaka. Ukunyuka nje kancinci kwizinyuko, ukuba uyenza isiqhelo, akuyi kuba neekhilogram ezi-3 kuphela, unokufezekisa ngakumbi.
Ukuhamba kwemihla ngemihla kubonisa ukubeka umzimba wonke kwiiyure ezithile; Ukungafiki kwisithuthi sikawonke-wonke kwindawo oqhele ukumisa kuyo, yehla ebhasini kukho iindawo zokumisa ezibini kwaye njengoko ixesha lihamba ungathatha indlela ende. Oku kubonisa i-10 kilos ngonyaka ukususa emzimbeni wakho.
Ngeli xesha usekhaya, ungadlala umculo kunye nomdaniso, yeyona nto ityebileyo kwaye imnandi kakhulu ongayenza njengomsebenzi wemihla ngemihla ukubeka umzimba kwisigqi kwaye ufezekise ukuncipha kunye nokulinganisela kwengqondo. Yonwabele!
Ukuthanjiswa komzimba kunceda ukuhambisa amanqatha ukuba apheliswe, ngeendlela ezahlukeneyo zokubeka uxinzelelo kwiindawo ezithile zomzimba; Ezi massages zinconywa yingcali kwindawo.
Isondlo esifanelekileyo siyimfuneko ukuze ukwazi ukunciphisa umzimba ngokukhawuleza nangempumelelo, kuba unokusebenzisa imihla ngemihla, ulandele imigaqo, kodwa ukuba ukutya akuchanekanga, ulahlekelwe yiyo yonke into oyenzileyo.
Mfundi othandekayo, kuluvuyo ukukucebisa ukuba ulandele kwaye ufunde inqaku lethu ukunciphisa umsebenzi wokuphulula kwaye uya kufunda ngakumbi malunga neenzuzo zokuphululwa kakuhle emzimbeni womntu.
Amaqhinga okutshisa amanqatha
Ukukwazi ukukhapha imithambo yokutshisa amanqatha, amanye amaqhinga ayacetyiswa anokukhawulezisa ukwehla kobunzima bomzimba, phakathi kwezo sinazo:
ukutya ukutshisa amanqatha
Kukho izondlo ezifanelekileyo ze-thermogenic zokuhambisa i-metabolism kwaye ngaloo ndlela uvelise ubushushu kwaye ungagcini amanqatha; phakathi kwabo:
- I-Tonalín: iyahlutha kwaye ivule i-oxidation yamafutha asekuhlaleni; oku kutya kufumaneka kwinkomo nobisi.
- I-Carnitine: iguqula amafutha abe ngamandla; Inokuthi ithathwe ngokwemvelo ngokutya intsholongwane yengqolowa, ubisi, inyama, i-cauliflower, intlanzi kunye namaqanda.
- Iipolyphenols kunye ne-xanthines: esebenzayo ekwandiseni ukutshiswa kwamafutha; uzifumana kwitshokolethi, iti kunye nekofu.
- I-Hydroxycitric acid - inqanda ukuguqulwa kwe-carbohydrates ibe ngamafutha; Iveliswa yi-citrus kunye ne-tamarind.
Mfundi othandekayo, siyakumema ukuba ufunde kwaye ulandele inqaku lethu kwi ukutya kweqanda kwaye uya kuba nako ukwazi okuninzi malunga neenzuzo ezinikezwa koku kutya.
Ukutya i-calcium ukuphelisa isisu
Okukhona kukho i-calcium eninzi ngaphakathi kwiseli yethishu enamafutha, kokukhona kunokwenzeka ukuba ixutywe. Kufuneka utye ukutya okunje ngeemveliso zobisi, isardadi enkonkxiweyo okanye isalmon, ubisi lwenkomo, iialmonds, imifuno enamagqabi aluhlaza njenge-watercress kunye nesipinatshi, iiapilkosi ezomisiweyo kunye ne-oatmeal.
Sebenzisa iodine
Iodine isondlo esiqokelela kwi-thyroid, iyimfuneko ekusebenzeni kwayo ngokufanelekileyo; xa i-thyroid iguqulwa, iyancipha i-metabolism kwaye itshisa amafutha amancinci. Iingcebiso zokusebenzisa intlanzi, i-shellfish kunye ne-algae.
