7 iintsomi fitness, ubone ukuba uyawa ngenxa yayo?

Iingcamango eziphosakeleyo eziqhelekileyo kwimpilo zihlala zisenza ingozi ngaphezu kokulungileyo. Nokuba yinkolelo yokuba ukuzilolonga okude kuhlala kubhetele okanye ukuphakamisa iintsimbi kuya kukwenza ube mkhulu, ezi ngcamango ziphosakeleyo zinokukhokelela kukwenzakala kwaye zithintele inkqubela ekufikeleleni kwiinjongo zempilo. Kubalulekile ukujongana nokomelela ngembono elungeleleneyo nenolwazi, kuthathelwa ingqalelo iimfuno zomntu ngamnye kunye nemida.

Ukuzilolonga ixesha elide kunokuba luncedo ngakumbi

Akusoloko kuyimfuneko ukuzityhala kumda ukuze ufumane umthambo olungileyo. Ukuchitha iiyure kwi-treadmill okanye ukuphakamisa izisindo kunokukhokelela kubunzima bemisipha okanye ukulimala ngokugqithiseleyo. Kwakhona kubalulekile ukuqwalasela uhlobo kunye nokusetyenziswa kwezixhobo ezifanelekileyo, njengoko ezi zinokuba negalelo kumngcipheko wokwenzakala. Endaweni yoko, zama ukwahlula indlela yakho phakathi kwe-cardio, ukuhamba, kunye nokuzivocavoca ukujolisa onke amaqela emisipha ngokulinganayo kwaye wongeze iindidi ekusebenzeni kwakho. Oku kunokunceda ukukhusela ukulimala kwaye kukhokelela kwiziphumo ezinentsingiselo ngakumbi.

Akuzuzwa ngaphandle kwentlungu

Ilizwi elithi "akukho ntlungu, akukho nzuzo" lihlala lisetyenziselwa ukukhuthaza abantu ukuba bazityhale ngexesha lokuzilolonga. Nangona kubalulekile ukuba ucelomngeni ngamaxesha athile, ukwenza njalo rhoqo kunokukhokelela ekulimaleni kwaye kuthintele ukusebenza kwakho. Enyanisweni, ukuhlala uzinyanzele kakhulu kunokubangela ukuba i-syndrome i-overtraining, enokuthi ichaphazele amandla akho emisipha yokubuyisela, isimo sakho sengqondo, i-immune system, kunye nokunye. Kusenokuphazamisana nokulala kwakho njengoko ukwenza umthambo ngokugqithisileyo kunokuyivuselela inkqubo yemithambo-luvo.

Uphononongo olugxininise kubadlali bezemidlalo bafumanisa ukuba abo banyusa ngokukhawuleza imithwalo yabo yoqeqesho babenobunzima bokulimala kwezicubu ezithambileyo xa kuthelekiswa nalabo abakha ngokuthe ngcembe kwiinjongo zabo kwaye bakwazi ukukhusela ukulimala. Eyona ndlela ilungileyo kukusebenza ngokuthe chu ukuya kwiinjongo zakho kunokuzama ukwenza okuninzi ngaxeshanye.

Yandisa i-Protein Intake kunye nokunciphisa i-Fat kunye ne-Carb Intake

Ukutya okugxininise kakhulu kwiprotheni ngelixa ukunciphisa i-carbohydrates kunye namafutha kusenokungasebenzi njengoko unokukholelwa. Nangona kubalulekile ukuba ugweme ukutya ubuninzi be-carbohydrates esulungekileyo kunye namafutha agcweleyo, iprotheni ayisosisombululo sendalo yonke okanye isiqinisekiso sokunciphisa umzimba. Enyanisweni, ukutya iiprotheyini ezininzi kunokunyusa umngcipheko wesifo senhliziyo kunye nokukhuluphala.

Uninzi lwee-carnivores zifumana iprotheyini yemihla ngemihla eyaneleyo ngaphandle kokudinga ukuthembela kwi-shakes okanye izongezo. Ngokubanzi, ukuba nee-ounces ezi-2 ukuya kwezi-3 zeprotheyini ebhityileyo kwisidlo ngasinye kwanele ukuphembelela umzimba.

Ezinye iindlela zempilo ziye zakhuthaza abantu ukuba baphephe i-carbs kunye namafutha ngokupheleleyo, besithi kuya kukhokelela ekulahlekeni kwesisindo. Nangona kunjalo, iicarbohydrates zinika amandla kwaye zingumthombo oxabisekileyo wamafutha. Ayizizo zonke ii-carbs ezenziwe ngokulinganayo, ngoko ke kubalulekile ukubeka phambili i-carbs enzima njengeziqhamo, iimbotyi kunye nerayisi emdaka.

Kukwabalulekile ukuquka amafutha asempilweni kukutya kwakho, okufana namafutha e-polyunsaturated kunye ne-monounsaturated, ayimfuneko ekusebenzeni kwengqondo. Endaweni yokulandela ukutya okunamafutha aphantsi, zama ukudibanisa amafutha anempilo avela kwimithombo efana ne-avocado, ioli ye-olive kunye ne-coconut oil, imbewu ye-chia, kunye nokunye ukutya okuphezulu kwi-Omega-3 fatty acids.

Ukuphakamisa iintsimbi kuya kukwenza ube nguBulky

Enye ingcamango engafanelekanga malunga nokuqeqeshwa kwamandla kukuba kuya kukwenza ngokuzenzekelayo ube mkhulu kunye nemisipha. Nangona kuyinyani ukuba ukuphakamisa iintsimbi kunokukunceda ukuba wakhe izihlunu, ayisosiqinisekiso. Enyanisweni, kubasetyhini ngokukodwa, izinto zehomoni zihlala zithintela ukuphuhliswa kwezihlunu ezinkulu. Esikhundleni sokuphepha ukunyuswa kwesisindo, kubalulekile ukuyifaka kwi-fitness routine yakho kwiintlobo ezahlukeneyo zeenzuzo ezibandakanya ukuphuculwa kwempilo yentliziyo, amalunga anamandla kunye nemigqa, i-metabolism ekhawulezayo, i-posture engcono, kunye nokwandisa amandla kunye namandla. Musa ukoyika ukuphakamisa iintsimbi – ayizukwenza ukuba ube nkulu ngaphandle kokuba leyo yinjongo yakho ngoqeqesho olujoliswe kuko kunye nesicwangciso sesondlo.

Ukutshiswa kwaMafutha: Nciphisa amanqatha eBelly Kuphela?

Akunakwenzeka ukujolisa ekulahlekeni kwamafutha kwiindawo ezithile zomzimba ngokusebenzisa imithambo ejolise kuphela kuloo ndawo. Umzekelo, ukwenza i-crunches akuyi kutshisa ngokuthe ngqo amanqatha ajikeleze i-abs yakho. Kwakhona kubalulekile ukuba uqaphele ukuba isisu esithotyiweyo siya kubonakala kuphela ukuba amafutha omzimba wakho wonke aphantsi. Nangona i-exercises yodwa efana ne-crunches kunye neeplanga ingaba neenzuzo zamandla e-muscular kunye nokuzinza, azenzi ngokwaneleyo ukuphazamiseka kwe-metabolic ukuze kube negalelo elikhulu ekulahlekeni kwamafutha kwindawo ethile. Ukunciphisa ngokufanelekileyo amanqatha kuyo nayiphi na inxalenye yomzimba wakho, kubalulekile ukugxila ekulahlekeni kwesisindo ngokubanzi ngokudibanisa umthambo kunye nokutya okunempilo.

I-Cardio ayisiyiyo yodwa indlela yokulahla amanqatha

Nangona kuyinyani ukuba i-cardio inokuba sisixhobo esiluncedo sokutshisa amanqatha, ayisiyiyo yodwa okanye eyona nto ibalulekileyo ekulahlekeni kwamafutha ngempumelelo. Enyanisweni, uphando lubonise ukuba ukutya kunye nokuqeqeshwa kokuchasana kusebenza ngakumbi ekulahlekeni kwesisindo kunye nokuphucula ukubunjwa komzimba. Iinkqubo zethu zoqeqesho lomntu kwijim yethu yaseWest London ziye zanceda amalungu amaninzi ukuba afumane iziphumo ezintle ngaphandle kokuxhomekeka kwimithambo yeCardio yesintu. Kunoko, sigxininisa kwindlela elungeleleneyo ebandakanya ukutya okufanelekileyo, ukuqeqeshwa kokumelana, kunye nomsebenzi wemihla ngemihla, kunye nekhefu kunye nokuqeqeshwa kwe-cardio eqhubekayo xa kufanelekile. Khumbula, wonke umntu wahlukile kwaye into esebenzela omnye umntu isenokungasebenzi komnye. Ke ngoko, kubalulekile ukufumana indlela elungelelanisiweyo ekusebenzela wena.

Kuya kufuneka uqeqeshe yonke imihla ukufezekisa iinjongo zakho zokuqina

Uqeqesho kwindawo yokuzivocavoca yonke imihla kusenokungabi yimfuneko ukuze ufezekise iinjongo zakho zempilo. Nkqu neembaleki ezikumgangatho ophezulu, ezaziwa ngoqeqesho oluqatha, zithatha iintsuku zekhefu ukuze imisipha yazo iphile. Xa sisenza umthambo, siqhekeza izicubu zezihlunu, kwaye imizimba yethu idinga ixesha lokulungisa nokuvuselela esi sihlunu ukuze somelele. Esikhundleni sokuthembela kuphela kwindawo yokuzivocavoca, zama ukubandakanya ezinye iindlela zokuzilolonga kwimisebenzi yakho yemihla ngemihla, njengokuhamba, ukuthatha izinyuko, ukudlala imidlalo, okanye ukudlala nabantwana bakho epakini. Le misebenzi inokubonelela ngohlobo "olungabonakaliyo" loqeqesho olunokuthi lube nefuthe elihle kwimpilo yakho ngaphandle komthwalo ogqithisileyo womzimba wakho.

# Isicwangciso soqeqesho lweentsuku ezi-7 awunakuphoswa!