Ukuba uqalile okanye awuyiqali a Ukutya ketogenicUkomelela nokuba sempilweni kunokuba yenye yeenjongo zakho eziphambili unyaka wonke. Kwaye ukwenza umthambo ekhaya ngoku kunokwenzeka ngakumbi kunangaphambili. Kodwa ngaba ukuzilolonga ekhaya kunokubonelela ngamanqanaba okuqina kunye neziphumo ezifanayo nezo zisejimini?
Impendulo nguewe oqinisekileyo. Kuyenzeka ukuba ube nemilo kwaye ufezekise iinjongo zakho zokulahleka kobunzima ukusuka kwintuthuzelo yegumbi lakho lokuhlala.
Ngokuzilolonga ekhaya, unokusebenza ukubila nge-cardio, ukwakha izihlunu ngoqeqesho lwamandla, ucele umngeni ngokwakho ngoQeqesho oluPhezulu loQeqesho lweXesha eliPhezulu (HIIT), okanye uthobe umzimba wakho ngokwenza umthambo wobunzima bomzimba.
Funda ngezimvo malunga nokuba ungenza njani ukuze ube sesimweni esingcono ngokwenza imithambo ekhaya ekuvumela ukuba:
- Ziphephe iintlawulo ezibizayo zomthambo
- Yonga ixesha lokuya nokubuya kwindawo yokuzivocavoca
- Qeqesha ngeempahla ozifunayo
- Kuphephe ukuphuma xa imozulu imbi
- Ukuzivocavoca ngaphandle kokuziva "onke amehlo kuwe" kwindawo yokuzivocavoca
- Zivavanye ngokwakho Isicwangciso soqeqesho
Isiqulatho
Iintlobo zokuzilolonga ekhaya ukuxuba kunye nokudibanisa
Kubalulekile ukuqaphela ukuba uqeqesho olwenzayo rhoqo lusebenza nge-100% ngaphezu koqeqesho ongalwenziyo. Iinjongo azibalulekanga kumdlalo wakho wokuqina, ngoko ke ukungaguquguquki kuyinkosi.
#1. ICardio
Ukuba yeyakho Cardio, unokufumana izinto ezininzi onokuthi uzenze ekhaya, nokuba awufuni ukuchitha ukuthenga ibhayisekile yokuzilolonga, ielliptical okanye umatshini wokubheqa.
Iinkonzo ezininzi zobhaliso zikamabonwakude ezidumileyo ezifana neDaily Burn, Sweatflix, kunye neBeachBody On Demand zibonelela ngeendlela ezahlukeneyo zokuzilolonga kwe-cardio. Unokufumana inani elikhulu leevidiyo zasimahla kwiYouTube nakwezinye iisayithi.
Omnye umthombo wasimahla lilayibrari yakho yasekhaya, apho ungafumana khona iindidi ngeendidi zeeDVD ozibolekayo. Amathala eencwadi aqhagamshelwe omnye komnye, ke ukuba kukho isihloko ongafuniyo kwishelufu yevenkile yakho yasekhaya, bangakwazi ukusifumana kwenye indawo.
Ngokuzivocavoca kwe-cardio ekhaya, akukho sixhobo ngaphandle kwe-yoga mat, itawuli, okanye i-soft mat efunekayo.
# 2. Uqeqesho lwamandla
Unokucinga ukuba uqeqesho olunamandla lunokwenziwa kuphela kwindawo yokuzivocavoca. Ngelixa iyindawo elungileyo yokufumana umthambo omkhulu, ungafumana iziphumo ezifanayo ekhaya.
Ngokuqinisekileyo, kuthatha izixhobo ezithile, kodwa akuyomfuneko ukuba ugcwalise igumbi lakho lokuhlala ngoomatshini bobunzima. Unokuba sisikolo esidala kwaye uphakamise intsimbi, ethatha indawo encinci kunokuba ucinga. Izitaki ezimbalwa zeepleyiti zobunzima, iperi yeedumbbells, kunye nebarbell zizinto ozidingayo ukuze uzilolonge umzimba wonke.
Ukuba uyila kwaye umfutshane kwisithuba, unokwenza ngaphandle kwebhentshi. Sebenzisa ibhola yokuzivocavoca kwithambeka kwaye uyigcine ngokulula ngaphandle kokuyibona xa ugqibile.
Abaqeqeshi abaninzi bamandla basebenzisa inkqubo yokwahlula apho basebenza khona umzimba ophezulu ngolunye usuku kunye nomzimba ongezantsi olandelayo. Rhoqo usuku lwesithathu lolokuzilolonga, i-cardio, okanye i-specialized workout, uze uphinde njengoko unqwenela kwezi ntsuku ziseleyo. Kwinkqubo yokwahlulahlula, kulula ukukhumbula into oyenzayo ngoluphi usuku, kwaye kukho ukuguquguquka kwiintshukumo zamalungu omzimba owakhethayo ukusuka kwi-workout ukuya kwi-workout.
Kukho umkhwa okhulayo wokwenza umthambo ogcweleyo womzimba yonke imihla., oluyindlela esebenzayo ukuba awukwazi ukwenza umthambo yonke imihla.
Umzekelo, ukuba unokwenza umsebenzi wakho wokuzilolonga iintsuku ezimbini ngeveki, usebenzisa inkqubo eqhelekileyo yokwahlula-hlula kuthetha ukuba umzimba wakho ophezulu nasezantsi uya kusetyenzwa kube kanye kuphela.
Ukuzivocavoca umzimba ogcweleyo kabini ngeveki kuchaphazela yonke into kabini, ukwandisa ixabiso lexesha elichithwe.
Nokuba ucwangcisa ukusebenza kabini ngeveki okanye ngaphezulu, isitshixo kukuhlala ungaguquguquki kwaye uqonde ukuba inkqubela phambili ithatha ixesha - akukho nto yenzeka ngobusuku. Nje ukuba uqalise ukubona iziphumo, unokukhuthazeka ngakumbi kwaye oko kuya kukuqhubela phambili.
# 3. HIIT (uQeqesho oluPhezulu lweThuba lokuNgena)
Ubuhle be-HIIT (i-High Intensity Interval Training) yindlela eguquguqukayo kunye nenkqubela phambili ngayo. Unokucinga ukuba awukwazi ukuqhubeka uphucula ukomelela kwakho ngemizuzu nje eli-10 ngosuku, kodwa ayonyani.
Umzekelo, masithi wenza izithuba zemizuzu emibini. Umyinge womsebenzi onokuthi uwenze kule mizuzu mibini uya kunyuka ngokuthe ngcembe ngokuhamba kwexesha, nokuba ujonga ngeentsuku ezimbalwa eziqaqambileyo.
Emva kokufikelela kubuninzi bakho (obungaphezulu kunokuba ucinga), unokuqhubeka nokuphucula impilo yakho ngokufezekisa ifom. Ukusebenzisa ifom efanelekileyo kwandisa ubunzima bawo nawuphi na umthambo. Xa uzinza (oku kuthetha ukuba akusayi kubakho kukhula okanye inkqubela phambili), ungabandakanya iinguqulelo ezicela umngeni kwimithambo yakho.
Unokwenza ngokulula ukwenza kwakho i-HIIT ukusebenzisa kwakho kuba unokugqibezela amaxesha akho ngeendlela ezahlukeneyo zokuzilolonga. Yahlula-hlula iindlela zakho zokuzilolonga zibe ziintsuku ezahlukeneyo kwaye utshintshe phakathi komzimba wakho ophezulu nasezantsi. Unokubandakanya ezininzi iintshukumo zomzimba ogcweleyo ngosuku olunye kangangoko.
Iintshukumo zomzimba ogcweleyo ziquka amaplanga, abakhweli bentaba, iiburpees, kunye nokutsiba oojack.
En ukuzilolonga HIIT, uya kuwenza amathuba akho ngamandla kangangoko unako. Umzekelo woqeqesho lwe-HIIT lwabaqalayo lunokuba yinto esisiseko njenge:
- Imizuzu emi-2 ye-push-ups
- Imizuzwana engama-30 yokuphumla
- Imizuzu emi-2 yemiphunga okanye imiphunga
- Imizuzwana engama-30 yokuphumla
- Isitulo semizuzu emi-2 siyantywila
- Imizuzwana engama-30 yokuphumla
- Imizuzu emi-2 yokuhlala kwibhayisekile
- Imizuzwana engama-30 yokuphumla
Ufumana umthambo olungileyo, kwimizuzu nje eli-10, kwaye unokulandela ngokulula inkqubela yakho ukusuka evekini ukuya evekini.
Sukuba nexhala ukuba awukwazi ukwenza okuninzi kwikhefu ngalinye ekuqaleni. Isakhono sakho nokomelela kwakho kuya kukhula ngokuthe ngcembe ukuba uqhuba ngolu hlobo. Umzekelo, ukuba unokwenza i-push-ups ezimbini kuphela ngosuku lokuqala, kulungile. Yenza i-push-ups ezimbini (kwaye emva koko uphumle imizuzwana embalwa) ngokuphindaphindiweyo njengoko unako kwimizuzu emibini. Musa ukudimazeka; Uya kumangaliswa ukuba ikhono lakho likhula ngokukhawuleza kangakanani.
# 4. Umthambo wobunzima bomzimba
Yintoni ababeyazi abazali bakho calisthenics, usenokuba uyazi njengomsebenzi wobunzima bomzimba. Kule minyaka ilishumi idlulileyo, umthambo wobunzima bomzimba uye wayila kakhulu kunakwiminyaka edlulileyo. Ngesidlaliso esitsha beze benomdla kunye nemithambo eyonwabisayo enokugcina umzimba wakho ubandakanyeka.
Uyakubona umthambo omninzi wobunzima bomzimba kwi-HIIT yokuzilolonga, kodwa akunyanzelekanga ukuba uzivalele kumathuba okanye ubukhulu obukhulu. Kananjalo akufuneki unciphise ukusebenza komzimba wakho kwigumbi lokuhlala okanye igaraji ukuba awufuni.
Yiya epakini okanye kwisikolo samabanga aphantsi esivumela ukusetyenziswa kwebala lokudlala likawonke-wonke emva kokuba usuku lwesikolo luphelile. Ukutshintsha imbonakalo yendawo kuphula imonotony kwaye yongeza into yolonwabo. Zama imivalo ehambelanayo, imivalo yeenkawu, kunye neringi ukuqalisa umsebenzi wakho wosuku.
Ngezimvo kunye nenkuthazo, cinga ngokujoyina amaqela omthambo womzimba kwi-intanethi. Ninokwabelana ngamabali, nifunde iingcebiso, kwaye nikhuthazane.
#5 Yoga
Kunokuba mnandi ukwenza i-yoga kunye neqela labantu ongabaziyo, okanye kunokuba buhlungu kabuhlungu. Ekhaya, unokwenza i-yoga oyithandayo ngaphandle kokukhathazeka ngamalungu omzimba owafundisayo okanye ukuba iimpahla zakho zokuzilolonga zifanelekile.
I-yoga ayinafuthe liphezulu njengezinye zokuzilolonga ezikhankanywe ngasentla, kodwa uphando lubonisa ukuba ilungile njengokuzolula nokomeleza imithambo [ * ]. Kwakhona lukhetho oluqinileyo kwabo bafuna umthambo onempembelelo ephantsi ngenxa yeengxaki zempilo ezifana nokungalingani kwehomoni, ukuphazamiseka kwe-endocrine okanye ukulimala kwangaphambili.
Kukho inani elidizzy lezicelo zeyoga onokuthi uzikhuphele kwifowuni yakho ephathekayo okanye ithebhulethi. Inzuzo yokusebenzisa i-app ukukhokela i-yoga yakho kukuba unokubeka ifowuni yakho nje ngee-intshi ezimbalwa ebusweni bakho, ukuze ukwazi ukubona ngokucacileyo iipos. Sukuzama ukugcina incwadi ivuliwe okanye ucinezele intamo yakho xa ubukele umabonakude.
Kutheni kubalulekile ukwenza umthambo?
Ukwandisa izinga lokuzilolonga, ngelixa ulandela ukutya kwe-ketogenic, inceda ukutshisa iivenkile zakho ze-glycogen (i-glucose egciniweyo) ukuze ukwazi ukuya kwi-ketosis.
Emva kokuba i-glycogen iphelile, kwaye awuyikuzalisi ngokutya i-carbohydrates, umzimba wakho uya kutshintshela kumafutha avuthayo ukuze ufumane amandla.
Ukuzilolonga rhoqo kunika ezinye iingenelo, ezinje:
- Phakamisa eyakho uvakalelo lwe-insulin (into entle), njengoko kubonisiwe kolu phononongo,
- Yandisa i-telomeres yakho, enokwandisa ubomi benkonzo.
- Yandisa izinga otshisa ngalo amanqatha.
Uqala phi uqeqesho lwakho ekhaya
Kulungile, ugqibe ekubeni uzame ukwenza umsebenzi wakho ekhaya, kodwa uthatha njani isigqibo sokuba uqale phi? Ngethamsanqa, kukho impendulo elula kuloo nto.
Qala ngeentshukumo eziza kukubonisa eyona mbuyekezo ikhawulezayo nebaluleke kakhulu kutyalo-mali lwakho lwexesha. Oko kuthetha ukubeka amaqela akho amakhulu emisipha ukuba asebenze kuqala, njenge-quads yakho, i-glutes, kunye ne-abs. Ukugcina ezi zihlunu ezinkulu zixakekile ziya kubeka qala iziko lakho elivutha amanqatha, ngoko unokuziva ukhuthazwa yi jonga iziphumo zakho zokuqala.
Ngelixa kubalulekile ukukhumbula ukuba iziphumo ezikhawulezileyo aziyonyani, ukubona inkqubela phambili kuya kuqalisa umkhwa wakho omtsha kwaye kukugcina ulangazelela impumelelo engaphezulu.
Nje ukuba ungongeza iintshukumo ezininzi, unokongeza umthambo kumalungu amancinci omzimba wakho.
Ekugqibeleni, uya kuqala ukuphumla. Xa oko kusenzeka, unokuhlengahlengisa imilo yakho okanye wenze iintshukumo zakho ezikhoyo zibe ngumngeni ngakumbi.
Ngokomzekelo, endaweni yokwenza i-squats eqhelekileyo, unokwenza i-squats yomlenze omnye, i-pistol squats, okanye i-pulse squats. Kwii-squats ze-pulse, wenza i-squat yakho esisiseko kodwa ungabuyeli kwindawo yokuqala. Uhlala kwindawo ephantsi kwaye umpompe isiqingatha ngexesha lokuhamba.
Uhlengahlengiso olulula luya kwandisa ubunzima bakho kwaye likugcine ekucoceni amathafa.
Zinike ukunyusa iprotheyini ngaphambi koqeqesho
Ngelixa kwi-ketogenic diet, unokuba namandla aphantsi okuzilolonga, kodwa ayisosizathu sodwa sokuba ufune ukuthatha isongezelelo seprotheyini.
Iprotheyini inceda ukunciphisa umzimba kunye nokuncipha kwamafutha omzimba ngokuyinxenye ngenxa yempembelelo enkulu yokushisa, oku kuthetha ukuba uya kutshisa iikhalori ukuze ugaye kwaye uyithambise.
Xa kuthelekiswa nokunye ukutya okuneprotheyini ephantsi, ukutya okuphezulu kweprotheyini kubonakaliswe ukwandisa ukuhlutha kunye nokunciphisa ukutya.
Ukongeza ukutya ngeprotheyini nako kukunceda ukuba udibane neyakho ii-macros, enokuba ngumngeni kubaqalayo kwi-ketogenic diet.
Ukulungele ukutshisa amanqatha ngokuzilolonga ekhaya
Njengoko ubona, akupheleliselwanga ekusebenziseni iintsimbi okanye oomatshini bokwenza umthambo abaxabisa kakhulu xa usenza umthambo ekhaya.
Unokuzitshisa iikhalori, utshintshe ukwakheka komzimba wakho, kwaye wonwabe kangangoko unako ngokusebenza kwakho ekhaya, mhlawumbi nangaphezulu kunakwindawo yokuzivocavoca. Ayibizi kakhulu, igcina ixesha, kwaye ikunika inkululeko yokukhangela iindlela ezintsha zokuzilolonga.
Ungabandakanya ezininzi ezahlukeneyo ekusebenzeni kwakho veki nganye ngokuxuba kunye nokudibanisa iintlobo zoqeqesho. Unokufuna ukwenza uqeqesho lwamandla iintsuku ezimbini ngeveki uze ugqibezele iveki yonke nge-cardio, HIIT, okanye uqeqesho lobunzima bomzimba.
Ukutshintsha izinto kunceda ukugcina ukuzilolonga kwakho kukutsha ngaphandle kokuphulukana nomfutho. Unenkululeko enkulu ngaphezulu kweendlela zakho zoqeqesho kwaye unokuziqhelanisa neshedyuli yakho, iimfuno kunye neenjongo zempilo.
Khumbula: uqeqesho olwenzayo ngokungaguquguqukiyo lusebenza ngakumbi nge-100% kunoqeqesho ocinga ngalo kuphela. Iintloni, iingxaki zemali, okanye ukukruquka akufuneki kube ngumqobo ukuze umzimba wakho ufezekise amaphupha akho. Namhlanje lusuku lokuqala, ngoko cinga ukuba uza kwenza ntoni ngalo?