Wanelisekile ngendlela obukeka ngayo?Uzizwa ukhuluphele? Ngalo mbhalo sizokukhombisa uchungechunge lwawo ama-fat burning exercises futhi ulethe umzimba wakho esisindweni esifanele, ungaphuthelwa, landela lesi sihloko.
Ukuvivinya umzimba kugcina umzimba womuntu ulinganisela futhi kuthonya imizwa
Yiziphi izivivinyo zokushisa amafutha?
Ziyizinqubo zemisebenzi yomzimba ezikhiqiza ukuncipha kwesisindo somzimba ngenxa yokulahlekelwa uketshezi, amafutha noma izicubu ezinjengemisipha, imigqa noma izicubu ezixhumene; Lokhu kuncipha kwesisindo ngokuzivocavoca umzimba kungahambisana nokudla okulinganiselayo noma kuphakanyiswe uchwepheshe.
Ukuzivocavoca kwenhliziyo kubizwa noma yisiphi isenzo somzimba esandisa futhi sigcine amandla omzimba, impilo kanye nenhlalakahle yomuntu; lokhu kunezinzuzo eziningana ezifana nokuqinisa imisipha, ukuthuthukisa uhlelo lwe-cardio, ukwandisa amakhono okugijima, umkhuba, ukulahlekelwa amafutha noma ukudla, inhlalakahle engokomzwelo, phakathi kwezinye izici ezingazuza ngokuzivocavoca.
Kunezindlela ezihlukahlukene zokwenza ukuzivocavoca ukushisa amafutha ngokushesha, okuzochazwa kabanzi ngezansi:
Gijima
Enye ye izivivinyo ukushisa amafutha omzimba iyagijima, kuyisenzo izinyawo ezithinta ngazo umhlabathi ngokulandelana kwazo ngesivinini esikhulu kunalapho uhamba.
Ukugijima kuqinisa imisipha namalunga emilenze, kusiza ukucindezela ukukhathala nokucindezeleka futhi kukhulisa amandla okungekho omunye umsebenzi ongaqhathaniswa nawo, ngoba ukuqhubekela phambili usuku nosuku ngendlela efanayo kuzothuthukisa ukuzethemba.
Lo msebenzi womzimba kumele wenziwe ku-asphalt nakuba ngokuhamba kwesikhathi ungalimaza amadolo, ama-hips kanye nomgogodla, njengoba kungekho-cushioning; nokho-ke, ukugijima esihlabathini kwandisa ingozi yokugoqa ngenxa yezindawo ezingalingani; indawo efaneleke kakhulu umhlaba oqinile, umhlabathi ozinzile, ophakathi kwalokhu okubili okukhulunywe ngenhla.
Ukubhukuda
Ukubhukuda kuwumsebenzi onconywa ochwepheshe bezemidlalo kanye nochwepheshe bezempilo, njengoba kusiza ukuzivocavoca yonke imisipha yomzimba futhi kuzuzise isimiso sokuphefumula; emanzini ungashisa amafutha kalula futhi ngokuphepha; Kungumsebenzi wezemidlalo odinga ukuqeqeshwa ukuze ukwazi ukwenza izinqubo ngokuphumelelayo, nakuba zilula, ukuzijwayeza kuyadingeka.
Kubhekwa njengenye yezivivinyo eziphelele kakhulu zokushisa amafutha ngenxa yokungenelela kwayo yonke imisipha; ngokuzijwayeza emanzini akukho ukuphathwa kabi komzimba; ngakho-ke, isenzo se-massage yamanzi sikhulula ukungezwani emisipha, amalunga kanye nemigqa.
Ngesikhathi esifanayo nokusiza ukunciphisa umzimba, kuvimbela ukuwohloka futhi kuphumule kakhulu, kuhambisane nokudla okuhle ukuqinisa umzimba wonke.
Mfundi othandekayo, sikumema ngokufudumele ukuthi ulandele, uhlale futhi ufunde isihloko sethu uhlobo lwegazi lokudla ukufunda okwengeziwe mayelana nokudla okunconyiwe ngokohlobo lwegazi.
Bicicleta
Kungenye yezivivinyo zokushisa amafutha imiphumela yayo ingabonakala esikhathini esingaphansi kwesonto, imiphumela engokomzimba yokugibela ibhayisikili izinsuku ezimbalwa ngesonto ihlale ingenakuphikiswa.
Ibhekana nomsinga oqhubekayo wemilenze ovimbela futhi wehlise i-cellulite, isiza isimiso senhliziyo kanye nesimo somzimba. Abantu abakhuluphele balahlekelwa isisindo futhi abantu abancane bayacwenga futhi baqinise imisipha yabo.
Uma ungenayo ibhayisikili ekhaya, umgomo ofanayo ungafinyelelwa ngokuba nelinye elinganyakazi, endaweni lapho kungathathi ndawo noma eduze nethelevishini ukuze wenze umsebenzi ube uzijabulisa ngohlelo oluhle. , ngethebhulethi, incwadi, ngamafuphi, inhloso iwukuthi ungakwazi ukunyathela ngesikhathi esithile esizodlula ngokushesha okukhulu.
Kulokhu, kudingekile ukuba uqale ukunyathela ibhayisikili kancane kancane, njengoba izinsuku zanda ungakwazi ukusheshisa isigqi sokuhamba, konke lokhu ngesigamu sehora kuphela.
Elliptical
Enye yokuzivocavoca ukushisa amafutha futhi ephumelela kakhulu ukungena emshinini ongashintsha umzimba, ukwenza imizuzu engama-40 kuphela izikhathi ezi-2 kuya kwezi-3 ngesonto; khetha ukumelana ongakwenza ngakho umzamo womzimba futhi umelane naso sonke isikhathi esihlelelwe iseshini, okungandiswa njengoba umzimba ukujwayela.
Ukunakekelwa okukhulu kufanele kuthathwe ukubeka amadolo ngokuhambisana namathiphu ezinyawo, ngaleso sikhathi umfutho kufanele uqhutshwe ngemilenze yomibili, inhloso ukuthi izithende azivuki ngesikhathi seseshini. Kuyadingeka ukuwaqinisa ngasemshinini.
Enye yezinzuzo ezinkulu ze-elliptical uma kuqhathaniswa ne-treadmill noma ukukwazi ukugijima emgwaqeni ukuthi iyasebenza ngomthelela okumele amalunga kufanele amelane nawo, ngakho-ke ukulimala okunye kuzogwenywa; ukwenza ukuqeqeshwa njengoba kuyaliwe kuzovimbela umonakalo owengeziwe.
I-Remo
Ukugwedla kuzovumela ukushaya kwenhliziyo yakho ukuthi kukhuphuke ngezinga eliqinile, elibaluleke kakhulu ekushiseni amafutha, futhi kulula ukukwenza. Ngalo msebenzi ungasebenzisa ngokunenzuzo ukulahlekelwa isisindo, ukushisa amafutha, i-toning ingxenye engenhla.
Kunconywa ukuxhumanisa isimiso ku-elliptical nokugwedla, ukuzivocavoca kokubili ingxenye engezansi nangaphezulu ngendlela elula futhi eqinile, lapho ungakwazi ukufeza okufunayo kwamafutha avuthayo, ukulahlekelwa isisindo kanye nokuqinisa umzimba.
isisu esifushane
Ngabe izivivinyo ukuze ashise belly fat ngokushesha, kungenziwa kumata ngaphandle; Isebenza ngokuyinhloko imisipha yesisu se-rectus futhi ngendlela efanayo imisipha ye-oblique.
Lokhu kuvivinya kwesisu okuwusizo ukushisa amafutha kungenziwa ilele phansi, ibheke phezulu imilenze igobile; iqala ngokunyakaza kwamahlombe ukuya endaweni ye-pelvic; izingalo kufanele ziqondiswe ngemuva kwentamo noma ohlangothini lwentamo, noma nje phambi kwesifuba; lapho kube nokungqubuzana, kungabangelwa ukungabekwa kahle kwezandla, ukusunduza ikhanda phambili.
Ukuphenya
Lo msebenzi wokushisa amafutha unikeza izinzuzo zanoma iyiphi yalezi zivivinyo ezimbili ezifanayo ngokuyisisekelo: ukunyathela esigqi somculo esiqondiswa umqaphi, kumelela ukwehla kwesisindo esisheshayo, izinqe ezinamandla nemilenze, ugqozi lokujikeleza kwegazi, kusiza ukuvimbela kanye susa imithambo ye-varicose, futhi ukwehla okubonakalayo kwe-cellulite.
Kuyatuswa uma wenza lo msebenzi izici ezimbili ezibaluleke kakhulu ukufunda ukuhlelwa kwamabhayisikili kanye nekhono elilungile lokuphequlula, kanye nemonitha ezokuqondisa.
Umdlalo wamanqindi
Lolu hlobo lokuqeqeshwa luyajabulisa futhi luyindlela enhle kakhulu yokufeza umzimba we-toned nowezemidlalo; Ngesikhathi esifanayo, kuzokwandisa ukukhalipha futhi kuthuthukise ukuqina kwenhliziyo nemithambo yegazi.
Ekuqeqesheni, amafutha azoshiswa ngokushesha futhi i-cellulite izobonakala indiza nge-punch. I-Kick boxing kanye ne-Body Combat noma amasu okuhlasela umzimba yizinketho ezinhle kakhulu. Kokunye, lawa magatsha asebenza ngamandla ukuqina kwesisu, ngakho adlula ngokuphelele ukuze anciphise amafutha esisu.
Njengesincomo emsebenzini, isibhakela siyavuselela kodwa ngendlela efanayo siyikhambi lokukhulula ukucindezeleka futhi ushiye iseshini ngayinye njengesisha. Akudingekile ukwenza ukulwa nomunye umuntu, futhi kuncane uma ungakufuni, kodwa uzothola lokho okufunayo.
Sikunikeza ngale vidiyo izindlela ezithile ongazisebenzisa lapho ukhetha i-kick boxing njengendlela yokuqala, sethemba ukuthi uyayithanda.
Imisebenzi yansuku zonke yokushisa amafutha
Kunezinqubo eziningi umuntu anazo ozibayo ukuthi zingasebenza njengokuzivocavoca umzimba, ukuvivinya umzimba ngesikhathi esifanayo nokukwazi ukushisa amafutha ngaphandle kokwenza umzamo omkhulu womzimba, esiwuchaza ngezansi:
Ukuhamba usuka kwenye indawo uye kwenye akudingi ukuba sejimini noma ukuzilolongela noma yimuphi umdlalo; Ukumane ukhuphuke futhi wehle ezitebhisini phakathi nosuku esikhundleni sokusebenzisa ikheshi kuqinisekisiwe ukuthi uzolahlekelwa cishe ngamakhilogremu ama-3 ngonyaka. Ukukhuphuka nje kwezitebhisi kancane, uma uwenza umkhuba, ngeke kube ngamakhilogremu ama-3 kuphela, ungafinyelela okuningi.
Ukuhamba nsuku zonke kumelela umnyakazo wonke amahora athile; ungafiki ngezithuthi zomphakathi esitobhini sakho esijwayelekile, yehla ebhasini kusele izitobhi ezimbili futhi njengoba isikhathi sihamba ungathatha umzila omude. Lokhu kumelela 10 kilos ngonyaka ukususa emzimbeni wakho.
Ngesikhathi usekhaya, ungadlala umculo nokudansa, kuyinto ecebe kakhulu futhi emnandi kakhulu ongayenza njengomsebenzi wansuku zonke ukubeka umzimba ngesigqi futhi uzuze ukulahlekelwa isisindo nokulinganisela kwengqondo. Kujabulele!
Ukubhucungwa komzimba kusiza ukususa amafutha ukuze kuqedwe, ngamasu ahlukahlukene athile okufaka ingcindezi kwezinye izingxenye zomzimba; Lawa ma-massage anconywa nguchwepheshe endaweni.
Ukudla okunomsoco kuyadingeka ukuze ukwazi ukulahlekelwa isisindo ngokushesha nangempumelelo, ngoba ungakwazi ukuzivocavoca nsuku zonke, ulandele izinqubo, kodwa uma ukudla kungalungile, ulahlekelwe yikho konke okwenzile.
Mfundi othandekayo, kuyintokozo ukukuncoma ukuthi ulandele futhi ufunde isihloko sethu ukunciphisa umsebenzi wokubhucunga futhi uzofunda okuningi mayelana nezinzuzo zokubhucungwa okuhle emzimbeni womuntu.
Amaqhinga okushisa amafutha
Ukuze ukwazi ukuhambisana nokuzivocavoca ukushisa amafutha, kunconywa amanye amaqhinga angasheshisa ukuncipha komzimba, phakathi kwalawo esinawo:
udle ukushisa amafutha
Kukhona izakhi ezifanelekayo ze-thermogenic zokuhambisa umzimba futhi ngaleyo ndlela zikhiqize ukushisa futhi zingagcini amafutha; phakathi kwazo:
- I-Tonalín: iyasuthisa futhi yenza kusebenze i-oxidation yamafutha asendaweni; lokhu kudla kutholakala enkomeni nasebisini.
- I-Carnitine: iguqula amafutha abe amandla; Ingathathwa ngokwemvelo ngokudla igciwane likakolweni, ubisi, inyama, ukholifulawa, inhlanzi namaqanda.
- Ama-polyphenols nama-xanthines: ngempumelelo ekwandiseni ukushiswa kwamafutha; uzithola kushokoledi, itiye nekhofi.
- I-Hydroxycitric acid - ivimbela ukuguqulwa kwama-carbohydrate abe ngamafutha; Ikhiqizwa yi-citrus ne-tamarind.
Mfundi othandekayo, sikumema ukuthi ufunde futhi ulandele indatshana yethu emayelana ne ukudla kweqanda futhi uzokwazi ukwazi okwengeziwe mayelana nezinzuzo ezinikezwa yilokhu kudla.
Faka i-calcium ukuze ususe isisu
Lapho kukhona i-calcium eningi ngaphakathi kwengqamuzana lezicubu ezinamafutha, maningi amathuba okuba ihlanjululwe. Kufanele udle ukudla okufana nemikhiqizo yobisi, amasardine ethini noma i-salmon, ubisi lwenkomo, ama-alimondi, imifino enamaqabunga aluhlaza njenge-watercress nesipinashi, amabhilikosi omisiwe kanye ne-oatmeal.
Yidla iodine
Iodine iyisakhi esinqwabelana ku-thyroid, ibalulekile ekusebenzeni kwayo ngendlela efanele; lapho indlala yegilo ishintshwa, ibambezela imetabolism futhi ishisa amafutha amancane. Izincomo zokusebenzisa izinhlanzi, i-shellfish ne-algae.
