I-17 engcono kakhulu yempembelelo ephantsi yokuzivocavoca ukunciphisa umzimba

Le mithambo ili-17 inempembelelo ephantsi ifanelwe yindawo yakho kwisiqhelo sokuzilolonga ngenxa yokuba itshisa iikhalori kwaye ibeka uxinzelelo oluncinci kumalungu nezihlunu zakho.

Ngaba imithambo enempembelelo ephantsi iyasebenza ukufikelela kwimpilo yakho kunye neenjongo zokuncipha kobunzima?

Ukuba unenkxalabo malunga nokufumana umsebenzi oqinileyo, musa ukukhohliswa ngegama elithi "umthambo onempembelelo ephantsi."

Olu hlobo lomthambo Ikunceda ukuba utshise amanqatha kwaye wenze kwakhona ukubunjwa komzimba wakho ngaphandle koxinzelelo lwentshukumo enefuthe eliphezulu.

Kwaye ungawusebenzisa umzimba wakho wonke ngaphandle komqeqeshi wakho okanye izixhobo zokuzilolonga ukuqala namhlanje.

Ngaphambi kokuba uhambe kuluhlu lwethu lwezona ndlela zidumileyo zokuzivocavoca ezinempembelelo ephantsi ukuzama, kufuneka uqale wazi umahluko phakathi kwazo kunye nokusebenza okunempembelelo ephezulu.

Yintoni umthambo onempembelelo ephantsi?

Ukuzivocavoca okunempembelelo ephantsi kunciphisa amandla kunye noxinzelelo olubekwe kwizihlunu kunye namalungu (ezifana nezinqe, amadolo kunye namaqatha) ngexesha lokuzilolonga..

Le mithambo ijonge ukugcina unyawo olunye emhlabeni. Iintshukumo zokutsiba azivumelekanga.

Ukusebenza okunempembelelo ephezulu kubeka amandla amaninzi kunye noxinzelelo kwimisipha yakho kunye namalungu.

Zifuna ukuba iinyawo zombini ziphakanyiswe emhlabeni ngaxeshanye. Eminye imizekelo yokuzivocavoca okunempembelelo ephezulu kukutsiba iijacks, iCrossFit, kunye noqeqesho oluphezulu lwexesha lokuphumla (HIIT).

Yintsomi ukuba imithambo ye-cardio okanye amandla aphantsi ifuna umsebenzi omncinci.

Ukuba uzenza ngokufanelekileyo, uya kubetha i-40-50% yezinga eliphezulu lentliziyo yakho kunye nokubila.

Awusisebenzisi isixhobo sokujonga izinga lokubetha kwentliziyo ukuyilinganisa? Ke kufuneka wazi ukuba kufuneka ukwazi ukuthetha kodwa ube nengxaki yokucula xa usenza umthambo.

Lo mthambo unempembelelo ephantsi indawo eswiti (amandla asezantsi, izinga eliphezulu lokubetha kwentliziyo) ubopha amanqatha agciniweyo ukwenzela amandla kwaye kukunceda ukuba unciphise umzimba.

Kwaye isiqhelo sokuzilolonga esinefuthe eliphantsi siluncedo ekubuyiseni, ngakumbi ukuba ukhetha umthambo onempembelelo ephezulu.

Kunini apho kufuneka ucinge ngomthambo onempembelelo ephantsi?

Kukho amaxesha amathathu apho kufuneka ukhethe umthambo onempembelelo ephantsi kunomsebenzi onempembelelo enkulu:

# 1. Utshintshela kwi-low carb ketogenic diet

Ukutshintsha ukusuka kukutya okunecarbohydrate eninzi kunokubangela ukuba ube neempawu ezifana nomkhuhlane ezaziwa ngokuba keto flu.

Ubuhlungu bemisipha, ukungabikho kwamandla, kunye neentloko kunokuchaphazela kwiiveki ezimbalwa zokuqala njengoko usondela kwi-ketosis.

Endaweni yokuthatha lula kwaye uphumle njengoko ubuya kwenza ngomkhuhlane wokwenyani, kunokuba bubulumko ukwenza ukusetyenziswa for ukoyisa ukungakhululeki.

Ukuzivocavoca kuya kwenza utshintsho kwi-ketosis ngokukhawuleza, ukutshisa i-glycogen egciniweyo ngokukhawuleza, ngoko uya kuzikhulula kwezo ziphumo ebezingalindelekanga ngaphambili.

Tshintsha imithambo yakho yokuqina okuphezulu ngeli xesha ukwenza imithambo enefuthe eliphantsi.

Baya kufumana intliziyo yakho impompa igazi, kulapho uncedo lwezempilo lokuzilolonga luvela khona, ngaphandle kokunciphisa amandla akho asele ephantsi.

Ungaxhalabi; Eli xesha le-detox kufuneka lihlale kuphela de ube ngokupheleleyo kwi-ketosis (malunga neeveki ezimbini ukuya kwezintathu).

Kanye kwi-ketosis, ukuba uthatha isigqibo sokwandisa amandla akho, khumbula ukuba ezi impembelelo ephantsi yokuzivocavoca lukhetho oluhle kakhulu lweentsuku zokubuyisela.

Qiniseka nje ukuba awujongani nayo nayiphi na eminye imiqathango kolu luhlu, njengale ingezantsi.

# 2. Uneengxaki zehomoni kunye nokungalingani

Kukho izinto ezininzi ezichaphazela ibhalansi yakho yehomoni.

ukutya kwakho, amanqanaba oxinzelelo, umgangatho wokulala kunye nokusingqongileyo zonke zidlala indima ebalulekileyo. Kodwa uhlobo lokuzilolonga kunye nobude bexesha lokuzilolonga lunokuba negalelo ekuphazamisekeni kwehomoni.

Jonga kwi iimvavanyo zoqeqesho olugqithisileyo amajoni omzimba kwaye abangela ukuba umzimba wakho ukhulule ihomoni yoxinzelelo.

Oku kunokwenzeka ukuba ubuyela ekusebenzeni emva kweenyanga ezimbalwa okanye ukuba ungumdlali we-elite ozama ukufezekisa irekhodi lakho elilandelayo (PR).

Umzimba wakho unokuba nale mpendulo ukuba awuwuniki ukuphumla okwaneleyo kunye nokuchacha phakathi kokuzilolonga.

Yongeza olu xinzelelo lomzimba kuxinzelelo osele ujongene nalo kwaye uya kufaka uxinzelelo olukhulu emzimbeni wakho.

Oku kunokuphazamisa ibhalansi yakho yehomoni kwaye kukushiye uneempawu ezingafunekiyo njengokudinwa, ukuziva ulambile ngalo lonke ixesha, kunye nokungakwazi ukunciphisa umzimba.

Ukuthintela oku, Shumi lumka ne Iimpawu ezili-12 zokulumkisa ukuba uziqeqeshe ngokugqithisileyo kwaye ucinge ngokutshintshela kwimithambo enempembelelo ephantsi.

Uya kufumana zonke izibonelelo zempilo zokuzilolonga ngaphandle kokuwulayisha kakhulu umzimba wakho.

Ngaba sele ujongene nokungalingani kwehomoni okanye iingxaki ze-endocrine?

Ezinye iimeko ezifana i-polycystic ovary syndrome, iswekile, iadrenal, hypothalamus okanye iingxaki zengqondo I-thyroid babuthathaka kakhulu kwaye bachatshazelwa yimithambo enefuthe eliphezulu.

Jonga indlela oziva ngayo emva kokusebenza kwakho. Ukuba udinwe kakhulu ukuba ungatya kwaye ukhetha ukulala, uqeqesho lwakho lunokuba lukhulu kakhulu.

Kuya kufuneka uzive unamandla kwaye ngamanye amaxesha wonwabile emva kokuzilolonga enkosi ngokuhamba kwee-endorphins eziziswa ngumthambo.

Ngethamsanqa, zininzi iindlela zokuzivocavoca ezinempembelelo ephantsi ukwenza intliziyo yakho impompe ngaphandle koxinzelelo lwehomoni yakho.

# 3. Unemeko ethile okanye intlungu ekhoyo

Kuba umthambo onempembelelo ephantsi ubeka amandla amancinci kunye noxinzelelo kwizihlunu kunye namalungu, ilungele abo bathi:

• Benzakele
• Banengxaki ye-arthritis okanye iintlungu ezidibeneyo.
• Batyebe kakhulu okanye batyebe kakhulu

Kwakhona, abasetyhini abakhulelweyo banokufuna ukuqwalasela ukusebenza okunempembelelo ephantsi, ngakumbi ngexesha lokukhulelwa.

Kwaye ukuba usandula ukuqalisa imithambo emva kokuthatha ikhefu, kungcono ukuba uqale ngokutsha inkqubo yakho yemithambo ngeentshukumo ezinefuthe eliphantsi.

Njengesiqhelo, kungcono ukuthetha nogqirha wakho kuqala, njengoko ezazi iimeko zakho ezithile.

Nje ukuba uqhubele phambili, ungazama zonke izenzo zethu esizithandayo ezinempembelelo esezantsi, ezidweliswe ngezantsi:

I-17 engcono kakhulu yempembelelo ephantsi yokuzivocavoca ukunciphisa umzimba

# 1: hamba okanye uhambe

Ukuhamba ngaphandle okanye kwi-treadmill ngumsebenzi olula wokunciphisa umzimba.

Ngelixa ungatshisi iikhalori ezininzi xa uhamba ngokungathi uyabaleka, uhambo lweyure enye lunokutshisa phakathi kwe-200 kunye ne-500 yeekhalori. ¹ ).

Ukwandisa ikhalori yakho yokutshisa, hamba unyuka amathambeka kunye neenduli (ukusebenza i-glutes yakho) kwaye uthathe isantya sakho.

Ukuhamba kwisanti kunye nekhephu, okanye ukusebenza ngemiphunga embalwa, kuya kongeza kumngeni kunye nokutsha kweekhalori.

#2: qubha

Ukuqubha yeyona nto isondeleyo kwimpembelelo ephantsi yokuzivocavoca.

Usenokuziva ngathi wenza okuninzi, kodwa umzimba wakho wonke ufumana kanye le nto uyidingayo.

Ukumelana namanzi kuya kukunceda utshise phakathi kwe-300 kunye ne-500 yeekhalori, kuxhomekeke kubungakanani obunzima kunye nokuba uqubha ngokukhawuleza kangakanani ( ² ).

# 3: amanzi aerobic

Ukwenza i-aerobics kwisiphelo esingekho nzulu sedama kunika ukuxhathisa umzimba wakho ukuba usebenze ngokuchaseneyo.

Njengokuqubha, ikwayenza intliziyo yakho ibethe ngaphandle koxinzelelo lwamalungu akho.

Iyure ye-aerobics yamanzi inokuvelisa ukutshiswa kweekhalori ezingama-200 ukuya kuma-350 ( ³ ).

# 4: umdaniso kunye nenyathelo le-aerobics

Iiklasi zomdaniso njengeZumba kunye nezinye iindlela ezifanayo ze-aerobics iinketho zifumana i-rap embi.

Kodwa iklasi yomdaniso we-aerobic enempembelelo ephantsi iya kutshisa ama-300 ukuya kuma-500 eekhalori ngeyure. ⁴ ). Kwaye iyure yeklasi ye-aerobics ephazamisayo itshisa ngaphezu kwe-400 ukuya kwi-600+ yeekhalori ( ⁵ ).

Kuphononongo oluncinci olwaqhutywayo, abasetyhini kwiklasi yomdaniso we-aerobic baphulukana nobunzima bomzimba obuninzi njengabo babalekayo kwaye bakhwela ibhayisekile ( ⁶ ). Baphinde baphucula ukubunjwa kwemizimba yabo ngendlela efanayo.

Ke ngoko, uya kufumana zonke izibonelelo ngaphandle kokuhlala ucinezela amalunga kunye nezihlunu ezifanayo.

#5: ukubheqa

Ukubheqa, nokuba kumatshini wokubhexa omileyo okanye emanzini, kutshisa isixa esimangalisayo seekilojoules kwaye komeleza umzimba wakho ongasentla.

Ngokuxhomekeke kwisantya kunye nobunzima bakho, ungasebenzisa i-400 ukuya kuma-600+ iikhalori ngeyure. ⁷ ).

Ukubheqa kuhle kakhulu ukuba unexesha elifutshane. Iseshoni yemizuzu engama-30 idla malunga neekhalori ezingama-200 ( ⁸ ).

Kwaye ezi khalori zitshiswe ngenani eliphakathi lomzamo, ebonisa ukuba akuyomfuneko ukuba usebenze nzima ukuphumeza ukutshiswa kwekhalori endilisekileyo.

# 6: kayak

Iyure ye-kayaking itshisa iikhalori ezingama-300 ukuya kuma-400, ngelixa uphucula impilo yakho yentliziyo kunye namandla emisipha ( ⁹ ).

Eyona nto ilungileyo malunga ne-kayaking kukuba ikunyanzela ukuba uphume ngaphandle. Ke uya kufumana zonke izibonelelo zempilo yengqondo eziza nokuba kwindalo.

Uya kuba nomsebenzi omhle kwaye unokunciphisa amanqanaba oxinzelelo kwaye uphucule impilo yakho yengqondo ngokuba ngaphandle.

# 7: ukukhwela ibhayisekile (uhlobo oluchanekileyo)

Udidi oluqhelekileyo lokujikeleza lunokuba lukhuni kakhulu, kodwa oko akuthethi ukuba awukwazi ukujikeleza ngokuphakathi rhoqo.

Logama ugcina isantya esikhululekileyo, ibhayisekile emileyo okanye iseshini yomjikelo ocothayo inokubonwa njengefuthe eliphantsi.

Ngesantya esiphakathi, iseshoni yokuhamba ngebhayisikile emileyo itshisa phakathi kwe-400 kunye ne-600 + iikhalori ngeyure ( ¹⁰ ).

Ukuba ufumana iintlungu ezidibeneyo ngelixa ukhwele, zama ibhayisekile ehlala ezantsi ukuze uthathe uxinzelelo emadolweni akho.

#8: TRX

Ngaba wakha wazibuza ukuba zeziphi ezo bhendi zinde zimthubi kwindawo yakho yokuzivocavoca okanye kumabonwakude?

Ezi bhendi zokunqunyanyiswa zaziwa ngokuba zii-TRX bands. Baye baphuhliswa ngumphathi wangaphambili we-Navy SEAL, uRandy Hetrick ( ¹¹ ).

Esinye isiphelo sebhanti sifakwe kwinto esisigxina, enjengomthi okanye ifreyimu yesinyithi. Emva koko ubambe izibambo kwelinye icala ukwenza imithambo yakho.

Ukuzilolonga kwe-TRX kubonelela ngetoni yomzimba wonke kwaye kubandakanye undoqo wakho.

Slayida ngokulula izandla kunye neenyawo zakho kwi-loops ukwenza umthambo ongentla nasezantsi.

Ekubeni usebenzisa ubunzima bomzimba wakho kunye neebhendi zokuxhathisa, uya kuba nomsebenzi onzima ngaphandle kokuphuma umoya.

Sebenzisa lo msebenzi ulandelayo ukulungiselela i-TRX, njengoko inokuba iqhubele phambili kakhulu ukuba usaqala.

# 9: Uqeqesho olulula lokuxhathisa

Olunye ukhetho olunempembelelo ephantsi yoqeqesho kukusebenzisa ngokulula ubunzima bomzimba wakho okanye iibhendi zoqeqesho ukongeza ukuxhathisa lula.

Unokwenza iintshukumo ezininzi ezahlukeneyo ukwenza isekethe, enokuthi iphindwe kabini okanye kathathu.

Uqeqesho lwesekethe ngolu hlobo lunokutshisa ama-500 ukuya kuma-700+ iikhalori ngeyure. ¹² ).

#10: Yoga

I-Yoga ngumsebenzi womzimba opheleleyo.

I-yoga ye-Power yoga kunye neVinyasa ihamba idibanisa ifom efanelekileyo kunye nokwandisa umgudu womzimba. Ezinye iiklasi zongeze ubushushu obuncinci ukutshisa iikhalori kwaye wenze intliziyo yakho ibethe ngokukhawuleza.

Iklasi ye-yoga ehamba kancinci yeHatha inokukunceda ukuba uphumle kwaye uphinde utshaje, izibonelelo ezibini zokulinganisela kwehomoni kunye nokuncipha kobunzima.

Iiklasi ezicothayo zitshisa iikhalori ezingama-240 ukuya kuma-350 ngeyure, ngelixa ukuhamba kombane okanye iVinyasa itshisa ngakumbi. ¹³ ).

# 11: Pilato

I-Pilates, umsebenzi ophantsi owenziwe nguJoseph Pilates, ugxile ekomelezeni ingundoqo yakho ukuphucula ukuguquguquka kwakho kunye nokuma.

Ngelixa uninzi lweendawo zokuzilolonga zineenguqu kunye nezinye izixhobo ezizodwa, ezifana nezixhobo zokuthuthumbisa, uya kufumana umthambo omninzi we-mat oza kuwenza ekhaya.

Xa usenza, iseshini eqhelekileyo yeyure yonke inokutshisa umndilili weekhalori ezingama-360 ( ¹⁴ ).

# 12: Ibha

I-barbell, enye iklasi yokuzivocavoca enempembelelo ephantsi efumana ukuthandwa, igxile ekuphuculeni amandla, ukuguquguquka, kunye nokukhawuleza ( ¹⁵ ).

Oku kwenziwa ngeendlela ezahlukeneyo ze-ballet kunye neentshukumo eziphefumlelweyo zePilates. Ukuzivocavoca kunokwenziwa kwindawo yokuzivocavoca okanye kwiiklasi zokusasaza kwi-intanethi.

# 13: Elliptical

Umtshini we-elliptical ulinganisa isenzo sokutyibiliza ekhephini, oko kukuzilolonga kwe-cardio. Ngena kumatshini kwaye uya kutshisa iikhalori ezininzi kunokuhamba kwi-treadmill.

Ukutyibilika iingalo kunye neenyawo zakho ukuya phambili naphambili kubonelela ngokuzilolonga okuqinileyo okuphezulu kunye nomzimba osezantsi ukutshisa i-500 ukuya kwi-800 yeekhalori ngeyure ( ¹⁶ ).

# 14: umkhweli

Umntu onyukayo unokuba nempembelelo ephantsi ukuba yenziwe ngokuchanekileyo. Ngokufanelekileyo, akufanele uhambe ngokukhawuleza okanye ixesha elide ukugcina impembelelo iphantsi.

Yeka ukusebenzisa i-stair climber ukuba uva naziphi na iintlungu emadolweni akho. Kwaye uthethe nogqirha wakho ngaphambi kokuba uyisebenzise kwakhona.

Uya kutshisa i-140 ukuya ngaphezulu kwe-400 yeekhalori kwimizuzu engama-30 kwindawo enyukayo, kuxhomekeke kubunzima bakho. ¹⁷ ).

Yiperi egqwesileyo ukudibanisa kunye neeseshini zoqeqesho lobunzima bomzimba ophezulu. Uya kuba nomsebenzi opheleleyo womzimba ogcweleyo otshisa iikhalori ngaphandle kokuzitshisa.

# 15: ukunyuka amatye

Ukunyuka kukunyanzela ukuba usebenzise umzimba wakho ophezulu kunye nophantsi ngaxeshanye.

Ngoku iijim zokukhwela ilitye zivela kuyo yonke indawo, akufuneki uphume ngaphandle ukuze ukonwabele lo msebenzi unempembelelo ephantsi.

# 16: ukutyibiliza

Ukutyibiliza, okufana nokukhwela ibhayisekile, kunokuba nempembelelo ephantsi nje ukuba uthatha lula kwaye uyonwabele ukukhwela.

Iseshoni yeyure enye inokutshisa phakathi kwe-200 kunye ne-600 yeekhalori kwaye uphinde uphume kwindalo, enokuphucula impilo yakho yengqondo kunye nokunciphisa amanqanaba oxinzelelo ( ¹⁸ ).

Kunokutshiwo okufanayo kuqeqesho oluzayo olunempembelelo ephantsi.

# 17: Igalufa

Umjikelo wegalufa udla ngokuthatha malunga neeyure ezine. Ke unokutshisa iikhalori ezingama-400-600 ngomdlalo ngamnye, kwaye ukuba usebenzisa inqwelo yegalufa ( ¹⁹ ).

Zisa iintonga zakho kwaye uya kutshisa ama-600 ukuya phantse kwi-1000 yeekhalori ngomjikelo ngamnye ( ²⁰ )!

Yenza oku kwaye uya kufumana umsebenzi omkhulu ngaphandle kokuwugqithisa.

Zama ezi mithambo zinefuthe eliphantsi namhlanje

Ukuzivocavoca okunempembelelo ephantsi kuya kukunceda ulahle amanqatha, utshise iicarbohydrates, kwaye ubuyisele ukwakheka komzimba wakho. Kwaye uya kuyenza kunye neentlungu ezincinci kunye nemisipha.

Fumana ukukhanya okuluhlaza kugqirha wakho ngaphambi kokuba uqale ukusebenzisa. Emva koko qalisa ngomthambo ofuna ukuwuzama kakhulu (ukunyuka amatye, umzekelo?).

Guqula iinketho zakho ezinempembelelo ephantsi rhoqo ngoku kwaye emva koko kumngeni omtsha kunye nento enomdla onokuyijonga phambili.

Ngoku awuzukuba nangxaki yokuhlala unomdla wokuzilolonga.