Zinamandla kangakanani iibhayisekile ezijikelezayo? Idatha ikuxelela…

Zinamandla kangakanani iibhayisekile ezijikelezayo?

Idatha ikuxelela...

Isiphumo esiziswa kukuzilolonga imizuzu engama-40 sifana neekhalori ezisetyenziswa xa ubaleka kwi-treadmill kangangeyure - i-750 kcal. Ukongeza kwiikhalori ezincinci, ibhayisekile ejikelezayo ikwanceda ekubumbeni imigca efanelekileyo yezinqe nemilenze, kwaye kwangaxeshanye iphucula amandla entliziyo nokuphefumla.

Ngoko ke,singayisebenzisa njani kwaye siyilawule njani le nkqubo ilula nenamandla kangaka yokujikelezaibhayisekile?

 1. Yazi imithetho kwaye wazi ukuba kwenziwa rhoqo kangakanani

Ukuba ufuna ukuzilolonga okanye ukunciphisa umzimba, kufuneka uzilolonge ubuncinane kathathu ngeveki, kwaye kufuneka wohlule ube ngamanyathelo amathathu ngolu hlobo lulandelayo.

Sinyathelo 1

Qala ngeeseti ezintathu zoqeqesho, ukukhwela ihashe imizuzu eli-10 uze uphumle, wenze eminye imizuzu eli-10 uze uphumle, uze ukhwele ibhayisekile eminye imizuzu eli-10, uze uphumle.

Inyathelo lesi-2

Emva koko yenza iiseti ezimbini zoqeqesho, qhelisa imizuzu eli-15, uphumle kube kanye, ukuze ufumane iiseti ezimbini zizonke.

 Inyathelo lesi-3

Yahlulwe yangamaqela amabini, kodwa inyuswa ukusuka kwimizuzu eli-15 ukuya kwimizuzu engama-20, kwaye ixesha loqeqesho ngalunye linyuswa ngemizuzu emi-5 de kugqitywe uhambo lwemizuzu engama-45.

Ngale ndlela, xa imizimba yethu isenza umthambo, sinokwandisa ukumelana kunye nokuphindaphinda kwe-pedal ukuze sonyuse ubunzima bokukhwela.

2. Yenza isicwangciso sokutya 

Ngaphambi kokuba uzilolonge, awunakuba nesisu esingenanto. Kufuneka utye ukutya okuthile. Ukuba awuzilolongi ixesha elide, imetabolism yeXincheng iya kucotha, nto leyo engayi kunceda ekunciphiseni ubunzima. Ngaphambi kokuba uzilolonge, ngokubanzi sinokukhetha ezi ntlobo zilandelayo zeziqhamo kunye nobisi lwesoya. , iicereal, njl.

Emva koqeqesho, ukuze sifumane izihlunu okanye sinciphise umzimba, akufuneki sitye ukutya okuninzi okuneekhalori eziphezulu ngeli xesha, kodwa sikhethe ukutya okuneproteni ephezulu, okufana namaqanda, ubisi olunamafutha aphantsi, iproteni yesoya njalo njalo.

3.Indlela echanekileyo yokuma xa uqeqesha

 Indlela echanekileyo yokuma xa ukhwela ibhayisekile ifana nokhuphiswano. Siqala sigobe phambili, size solule iingalo zombini, siqinise izihlunu zesisu, size siphefumle ngesisu.

Musa ukujikajika usiya kwelinye icala xa ukhwela, yiqonde kakuhle indlela oqhuba ngayo, kwaye ungasoloko ufunda kwabanye uze wonakalise indawo yakho.

Kungcono ukwenza i-warm-up yemizuzu emi-5 ngaphambi kokuba uyiqale, uze emva koko uphumle imizuzu emibini okanye emithathu uze wonyuse kancinci amandla, kwaye uqinisekise ukuba ungazilolonga ixesha elingaphezu kwesiqingatha seyure yonke imihla.

Xa sikhwela, kufuneka siqwalasele le ndlela yokuma ifanelekileyo. Umzekelo, xa unyawo lwangaphambili luhla, ithole kufuneka lisebenzise i-inertia ukwenza iintshukumo zokubuyela umva kunye nokuqina, kwaye ngokukhawuleza lithumele ithole phambili xa isenzo sokuphakamisa sigqityiwe.

Le yinkqubo yoqeqesho olupheleleyo lokujikeleza umjikelo. Ukuphunyezwa ngokungqongqo akunakuphucula kuphela umgangatho woqeqesho luphela, kodwa kunokonga amandla angakumbi omzimba.

Emva kokubona indima yokujikeleza iibhayisekile, ngaba nawe uchukumisekile?

Yiza ukhethe enye yeebhayisekile zakho ozithandayo ezijikelezayo!

Cofa apha, yithenge ngoku!

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