Ukuthi usuqalile noma cha Ukudla kwe-ketogenicUkuqina nokuba nempilo enhle kungenzeka kube enye yezinhloso zakho eziphezulu unyaka wonke. Futhi ukuzivocavoca ekhaya manje sekungenzeka kakhulu kunangaphambili. Kodwa ingabe ukujima kwasekhaya kunganikeza amazinga okufaneleka nemiphumela efana naleyo yasejimini?
Impendulo inguyebo oqinile. Kungenzeka ukuthi uthole isimo futhi ufinyelele imigomo yakho yokulahlekelwa isisindo kusukela ekunethezekeni kwekamelo lakho lokuphumula.
Ngokujima kwasekhaya, ungathuthukisa umjuluko nge-cardio, wakhe imisipha ngokuziqeqesha kwamandla, uziphonsele inselelo nge-High Intensity Interval Training (HIIT), noma wenze umzimba wakho uzwise umzimba wakho ngokuzivocavoca kwesisindo somzimba.
Qhubeka ufunda ukuze uthole imibono yokuthi ungenza kanjani ukuba sesimweni esingcono ngokwenza ukuzivocavoca ekhaya okukuvumela ukuthi:
- Gwema izimali ezibizayo zokujima
- Yonga isikhathi sokuya nokubuya ejimini
- Ziqeqeshe ngezingubo ozifunayo
- Gwema ukuphuma esimweni sezulu esibi
- Ukuzivocavoca ngaphandle kokuthi "amehlo onke akuwe" ejimini
- Zihlole ngeyakho uhlelo lokuqeqesha
Okuqukethwe
Izinhlobo zokujima ekhaya ukuze uxutshwe futhi ufaniswe
Kubalulekile ukuqaphela ukuthi ukuqeqeshwa okwenzayo ngokungaguquki kusebenza kahle ngo-100% kunokuqeqeshwa ongakwenzi. Izinhloso azisizi lutho kugeyimu yakho yokufaneleka, ngakho ukungaguquguquki kuyinkosi.
# 1. I-Cardio
Uma eyakho i i-cardio, ungathola izinto eziningi ongazenza ekhaya, ngisho noma ungafuni ukuchitha ukuthenga ibhayisikili lokuzivocavoca, i-elliptical noma umshini wokugwedla.
Izinsizakalo ezimbalwa ezidumile zokubhalisela i-TV ezifana ne-Daily Burn, i-Sweatflix, ne-BeachBody On Demand zinikeza ukuhlukahluka okungaguquki kokujima kwe-cardio. Ungathola futhi inombolo enkulu yamavidiyo amahhala ku-YouTube nakwamanye amasayithi.
Enye insiza yamahhala yilabhulali yangakini, lapho ungathola khona ama-DVD ahlukahlukene ongawaboleka. Imitapo yolwazi ixhunywe enye nenye, ngakho-ke uma kunesihloko ongasifuni eshalofini lesitolo sakho sasendaweni, bangakwazi ukusithola kwenye indawo.
Ngokuzivocavoca kwe-cardio ekhaya, akukho mishini ngaphandle kwe-yoga mat, ithawula, noma umata othambile odingekayo.
# 2. Ukuqeqeshwa kwamandla
Ungase ucabange ukuthi ukuqeqeshwa kwamandla okujulile kungenziwa kuphela ejimini. Nakuba leyo kuyindawo elungile yokuthola ukujima okuhle, ungathola imiphumela efanayo ekhaya.
Impela, kuthatha imishini ethile, kepha awudingi ukugcwalisa igumbi lakho lokuphumula ngemishini yesisindo. Ungaba yisikole esidala futhi uphakamise insimbi, okuthatha indawo encane kunalokho ocabangayo. Izitaki ezimbalwa zamapuleti esisindo, ama-dumbbell, kanye ne-barbell konke okudingayo ukuze usebenze umzimba ogcwele.
Uma udala futhi ufushane esikhaleni, ungenza ngaphandle kwebhentshi. Sebenzisa ibhola lokuzilolonga ukuze wenze imithambeka bese uligcina kalula lingabonakali uma usuqedile.
Abaqeqeshi abaningi bamandla basebenzisa uhlelo lokuhlukanisa lapho besebenza khona umzimba ongaphezulu ngolunye usuku nomzimba ophansi ngokulandelayo. Ngokuvamile usuku lwesithathu olokujima kwe-ab, i-cardio, noma ukuqeqeshwa kwezemidlalo okukhethekile, bese uphinda njengoba ufisa ezinsukwini ezisele. Ohlelweni oluhlukanisayo, kulula ukukhumbula ukuthi wenzani ngaluphi usuku, futhi kukhona ukuguquguquka kokunyakaza kwezitho zomzimba ozikhethayo kusukela ekuzilolongeni ukuya ekuzilolongeni.
Kunomkhuba okhulayo wokuzivocavoca umzimba ogcwele nsuku zonke., okuyindlela esebenzayo uma ungakwazi ukuzivocavoca nsuku zonke.
Isibonelo, uma ukwazi ukwenza umsebenzi wakho wokuzivocavoca izinsuku ezimbili ngesonto, usebenzisa uhlelo olujwayelekile lokuhlukanisa kusho ukuthi umzimba wakho ongaphezulu nophansi uzosetshenzwa kanye kuphela.
Ukuzivocavoca umzimba ogcwele kabili ngeviki kuthinta yonke into kabili, okwandisa inani lesikhathi esichithiwe.
Kungakhathaliseki ukuthi uhlela ukujima okubili ngeviki noma ngaphezulu, ukhiye ukuhlala ungashintshi futhi uqaphele ukuthi ukuqhubeka kuthatha isikhathi - akukho okwenzeka ngobusuku obubodwa. Uma usuqalile ukubona imiphumela, kungenzeka ukhuthazeke nakakhulu futhi lokho, kuzokuqhubekisela phambili.
#3. I-HIIT (Ukuqeqeshwa Kwesikhawu Sokuqina Okuphezulu)
Ubuhle be-HIIT (High Intensity Interval Training) buyindlela eguquguqukayo futhi ethuthuka ngayo. Ungase ucabange ukuthi awukwazi ukuqhubeka uthuthukisa ukuqina kwakho ngemizuzu eyi-10 ngosuku, kodwa lokho akulona iqiniso.
Isibonelo, ake sithi wenza izikhawu zemizuzu emibili. Inani lomsebenzi ongawenza kuleyo mizuzu emibili lizokhula kancane kancane ngokuhamba kwesikhathi, ngisho noma ulinganisela ezinsukwini ezimbalwa ezikhanya kancane.
Ngemva kokufinyelela isilinganiso sakho esiphezulu (okungaphezu kwalokho ocabanga ngakho), ungaqhubeka nokuthuthukisa ukufaneleka kwakho ngokugcwalisa ifomu. Ukusebenzisa ifomu elifanele kwandisa ubunzima banoma yikuphi ukuvivinya umzimba. Uma uzinza (okusho ukuthi ngeke kusaba khona ukukhula noma inqubekela phambili), ungahlanganisa izinguqulo eziyinselele zokuzivocavoca kwakho.
Ungakwazi ukwenza ngokwezifiso ukusebenzisa kwakho kwe-HIIT kalula ngoba ungakwazi ukuqeda izikhawu zakho ngokuzivocavoca okuhlukahlukene. Hlukanisa ukuzivocavoca kwakho kube yizinsuku ezihlukene bese ushintshanisa phakathi komzimba wakho ongenhla nophansi. Ungakwazi ukuhlanganisa ukunyakaza komzimba ogcwele okuningi ngosuku olulodwa ngangokunokwenzeka.
Ukunyakaza komzimba ogcwele kuhlanganisa amapulangwe, abaqwala izintaba, ama-Burpees, ngisho nojack jumping.
En ukuzivocavoca kwe-HIIT, uzokwenza izikhawu zakho ngokushuba okukhulu ngangokunokwenzeka. Isibonelo sokuqeqeshwa kwe-HIIT kwabaqalayo kungaba yinto eyisisekelo njengokuthi:
- Imizuzu emi-2 ye-push-ups
- 30 imizuzwana yokuphumula
- Imizuzu emi-2 yamaphaphu noma amaphaphu
- 30 imizuzwana yokuphumula
- Ukutshuza kwesitulo semizuzu emi-2
- 30 imizuzwana yokuphumula
- Imizuzu emi-2 yokuhlala-ups ebhayisikilini
- 30 imizuzwana yokuphumula
Uthola ukujima okuhle, emizuzwini eyi-10 nje, futhi ungakwazi ukulandelela kalula ukuqhubeka kwakho isonto nesonto.
Ungakhathazeki uma ungakwazi ukwenza izikhawu eziningi ekuqaleni. Ikhono lakho namandla azokhula kancane uma uqhubeka kanje. Isibonelo, uma ukwazi ukwenza ama-push-ups amabili kuphela ngosuku lokuqala, kulungile. Yenza ama-push-ups amabili (bese uphumule imizuzwana embalwa) izikhathi eziningi ngangokunokwenzeka ngemizuzu emibili. Ungadangali; Uzomangala ukuthi ikhono lakho likhula ngokushesha kangakanani.
# 4. Ukuzivocavoca umzimba
Lokho abazali bakho ababekwazi ngakho calisthenics, ungase ukwazi njengokuzivocavoca umzimba. Kule minyaka eyishumi edlule, ukuvivinya umzimba kwesisindo somzimba sekudale kakhulu kunaseminyakeni edlule. Ngesidlaliso esisha kufike izivivinyo ezifuna ukwazi nezijabulisayo ezingagcina umzimba wakho ubandakanyekile.
Uzobona izivivinyo eziningi zesisindo somzimba ekusebenzeni kwe-HIIT, kodwa akudingeki ukuthi uzivalele ngezikhathi ezithile noma umfutho omkhulu. Awudingi futhi ukukhawulela ukusebenzisa kwakho isisindo somzimba egumbini lakho lokuphumula noma egalaji uma ungafuni.
Yiya epaki noma esikoleni samabanga aphansi esivumela ukusetshenziswa komphakathi kwenkundla yokudlala ngemva kokuphela kosuku lwesikole. Ukushintsha isimo sendawo kwephula i-monotony futhi kwengeza into yokuzijabulisa. Zama ama-parallel bar, ama-monkey bar, namaringi ukuze uqale ukujima kwakho kosuku.
Ukuze uthole imibono nogqozi, cabanga ukujoyina amaqembu okuzivocavoca umzimba ku-inthanethi. Ningabelana ngezindaba, nifunde amathiphu, futhi nikhuthazane.
# 5. I-Yoga
Kungaba mnandi ukwenza i-yoga neqembu labantu ongabazi, noma kungase kungakhululeki kabuhlungu. Ekhaya, ungenza isimiso sakho se-yoga esiyintandokazi ngaphandle kokukhathazeka ngezitho zomzimba ozifundisayo noma ukuthi izingubo zakho zokujima zifanelekile yini.
I-Yoga ayinawo umthelela omkhulu njengokunye kokujima okukhulunywe ngakho ngenhla, kodwa ucwaningo lukhombisa ukuthi kuhle njengokuzilolonga ukuzelula nokuqinisa [ * ]. Kubuye kube inketho eqinile kulabo abadingayo ukuvivinya umzimba okunomthelela ophansi ngenxa yezinkinga zempilo ezifana nokungalingani kwe-hormonal, ukuphazamiseka kwe-endocrine noma ukulimala kwangaphambilini.
Kunenombolo edidayo yezinhlelo zokusebenza ze-yoga ongazilanda kumakhalekhukhwini wakho noma ithebhulethi. Inzuzo yokusebenzisa uhlelo lokusebenza ukuqondisa ukuma kwakho kwe-yoga ukuthi ungakwazi ukubeka ifoni yakho amayintshi ambalwa ukusuka ebusweni bakho, ukuze ukwazi ukubona kahle ukuma. Ungazami ukugcina incwadi ivuliwe noma uqinise intamo yakho ukuze ubukele i-TV.
Kungani ukuzivocavoca kubalulekile?
Khulisa izinga lokuzivocavoca, ngenkathi ulandela ukudla kwe-ketogenic, isiza ukushisa izitolo zakho ze-glycogen (i-glucose egciniwe) ukuze ukwazi ukungena ku-ketosis.
Uma i-glycogen isiphelile, futhi ungayigcwalisi ngokudla ama-carbohydrate, umzimba wakho uzoshintshela emafutheni avuthayo ukuze uthole amandla.
Ukuzivocavoca njalo kunikeza ezinye izinzuzo, njenge:
- Phakamisa eyakho ukuzwela kwe-insulin (okuthile okuhle), njengoba kubonisiwe kulolu cwaningo,
- Yandisa ama-telomere akho, enganweba impilo yesevisi.
- Khulisa izinga oshisa ngalo amafutha.
Ungaqala kuphi ukuqeqeshwa kwakho ekhaya
Kulungile, unqume ukuzama ukwenza ukujima kwakho ekhaya, kodwa unquma kanjani ukuthi uzoqala kuphi? Ngenhlanhla, kukhona impendulo elula yalokho.
Qala ngezinyathelo ezizokukhombisa imbuyiselo eshesha kakhulu nebaluleke kakhulu ekutshaleni isikhathi sakho. Lokho kusho ukubeka amaqembu akho amakhulu emisipha ukuze asebenze kuqala, njengama-quads akho, ama-glutes, ne-abs. Ukugcina lezi zicubu ezinkulu zimatasa kuzobeka qala isithando sakho somlilo esivuthayo, ukuze uzizwe ukhuthazwa bheka imiphumela yakho yokuqala.
Nakuba kubalulekile ukukhumbula ukuthi imiphumela esheshayo ayilona iqiniso, ukubona inqubekelaphambili ethile kuzoqala umkhuba wakho omusha futhi kukwenze ulangazelele impumelelo eyengeziwe.
Uma usungeza ukunyakaza okwengeziwe, ungakwazi ukwengeza izivivinyo zezingxenye ezincane zomzimba wakho.
Ekugcineni, uzoqala ukwehla. Uma lokho kwenzeka, ungalungisa umumo wakho noma wenze umnyakazo wakho okhona ube inselele.
Isibonelo, esikhundleni sokwenza ama-squats avamile, ungenza i-squats yomlenze owodwa, i-pistol squats, noma i-pulse squats. Kuma-pulse squats, wenza i-squat yakho eyisisekelo kodwa ungabuyeli endaweni yokuqala. Uhlala endaweni ephansi futhi umpompa uhafu wesikhathi sokunyakaza.
Ukulungiswa okulula kuzokwandisa ubunzima bakho futhi kukuvimbele ekususeni amathafa.
Zinike amandla amaprotheni ngaphambi kokuqeqeshwa
Ngenkathi udla ukudla okune-ketogenic, ungase ube namandla aphansi okuzivocavoca, kodwa akusona isizathu kuphela sokuthi ufune ukuthatha isithasiselo samaprotheni.
Amaprotheni asiza ekunciphiseni isisindo kanye nokuncipha kwamafutha omzimba ngokwengxenye ngenxa yomphumela wawo omkhulu wokushisa, okusho ukuthi uzoshisa ama-calories ukuze uwagaye futhi uwagaye.
Uma kuqhathaniswa nokunye ukudla okunamaphrotheni aphansi, ukudla okuphezulu kwamaprotheni kuye kwaboniswa ukwandisa ukusutha nokunciphisa ukudla.
Ukwengeza ukudla ngamaprotheni nakho kukusiza ukuthi uhlangabezane neyakho macros, okungaba inselele kwabaqalayo ekudleni kwe-ketogenic.
Ulungele ukushisa amafutha ngokujima ekhaya
Njengoba ubona, awugcini ekusebenziseni izinsimbi noma imishini yokuzivocavoca ebiza kakhulu lapho uzivocavoca ekhaya.
Ungashisa amakhalori, ushintshe ukwakheka komzimba wakho, futhi ujabule kakhulu ngangokunokwenzeka ngokujima kwakho ekhaya, mhlawumbe nangaphezulu kunasejimini. Kubiza kancane, konga isikhathi, futhi kukunikeza inkululeko yokuhlola izindlela ezintsha zokuzivocavoca.
Ungahlanganisa okuningi okuhlukahlukene ekusebenzeni kwakho isonto ngalinye ngokuxuba nokufanisa izinhlobo zokuqeqeshwa. Ungase ufune ukwenza ukuqeqeshwa kwamandla izinsuku ezimbili ngesonto bese uqedela lonke isonto nge-cardio, HIIT, noma ukuqeqeshwa kwesisindo somzimba.
Ukushintsha izinto kusiza ukugcina ukujima kwakho kukusha ngaphandle kokulahlekelwa umfutho. Unenkululeko enkulu ngaphezu kwezinqubo zakho zokuqeqesha futhi ungazivumelanisa neshejuli yakho, izidingo kanye nemigomo yokufaneleka.
Khumbula: ukuqeqeshwa okwenzayo ngokungaguquguquki kusebenza kahle ngo-100% kunokuqeqeshwa ocabanga ngakho kuphela. Amahloni, izinkinga zezimali, noma isithukuthezi akumele kube isithiyo ukuze umzimba wakho ufeze amaphupho akho. Namuhla usuku lokuqala, ngakho cabanga ukuthi uzokwenzani ngalo?