Inyathelo lokuqala ukuya ⁤ yima ngokukhawuleza es cwangcisa inkqubo yokuzilolonga ngokufanelekileyo kwiimfuno kunye neenjongo zakho. Ngaphambi kokuba uqale, kubalulekile ukucacisa ngokucacileyo oko ufuna ukufezekisa: ngaba ufuna ukunciphisa umzimba, ukwandisa ukunyamezela kwakho kwe-cardiovascular, okanye ukufumana amandla omzimba? Wakuba unenjongo ephambili engqondweni, unako yila indlela yokuzilolonga egxininisa ngokukodwa ekusebenzeni izihlunu kunye neenkqubo zomzimba eziyimfuneko ukuze kuphunyezwe. Khumbula ukuba umntu ngamnye wahlukile, ngoko kuyacetyiswa ukuba udibane nochwepheshe bezempilo okanye umqeqeshi wakho ukuze akuncede wenze isicwangciso soqeqesho esilolwakho nesisebenzayo.

Hlanganisa i-cardiovascular and strength training

Ngokuba yima ngokukhawuleza, kubalulekile⁤ ukudibanisa i⁤ uqeqesho lwentliziyo kunye namandla kwindlela yakho. Ukuzivocavoca kwentliziyo, njengokubaleka, ukuqubha, okanye ukukhwela ibhayisekile kuya kukunceda uphucule unyamezelo lwakho kwaye utshise iikhalori. ngokufanelekileyo. Kwelinye icala, i uqeqesho lokuqinisa, ngokusetyenziswa kobunzima okanye oomatshini, baya kukuvumela ukuba uphuhlise izihlunu, ngaloo ndlela ukhawulezisa imetabolism yakho kwaye uququzelele ukutshiswa kwamafutha Ukudityaniswa kwezi nkalo zombini ngundoqo wokufumana iziphumo ezikhawulezayo nezihlala zihleli kwindlela yakho yokuqina.

Ungasihoyi⁢ isondlo sakho

Umba osisiseko we yima ngokukhawuleza Unike ingqwalasela kwidayethi yakho. Akukhathaliseki nokuba wenza kangakanani umthambo obukhali kunye nokusebenza kakuhle, ukuba awuyijongi into oyityayo, kuya kuba nzima ukufezekisa iinjongo zakho. Ukwandisa iziphumo zakho, qiniseka ukuba utya ukutya okunokulinganisela okubandakanya iintlobo ezahlukeneyo zezondlo ezibalulekileyo ezifana neprotheni, i-carbohydrates, kunye namafutha anempilo. Ukongezelela, kubalulekile ukuhlala u-hydrated kakuhle kwaye ugweme ukusetyenziswa ngokugqithiseleyo kokutya okucutshungulwayo okanye okunoshukela ophezulu. Khumbula ukuba isondlo esifanelekileyo yintsika ebalulekileyo yokuphumelela kuyo nayiphi na inkqubo yokufaneleka.

Isishwankathelo, yima ngokukhawuleza Ifuna indibaniselwano yezinto eziphambili ezifana nokucwangciswa kakuhle kokuzilolonga, ukubandakanywa kwentliziyo kunye nokuqeqeshwa kwamandla, kunye nokutya okunokulinganisela. Nangona kubalulekile ukukhumbula ukuba umntu ngamnye unezidingo zakhe kunye neenkqubo zokuziqhelanisa, ukulandela ezi zicwangciso kuya kukuvumela ukuba ufezekise iziphumo ezisebenzayo ngexesha elincinci Khumbula, kusoloko kucetyiswa ukuba udibane nochwepheshe ngaphambi kokuba uqale okanye utshintshe indlela ophila ngayo.

-Uqeqesho oluphezulu (HIIT) lokuqina ngokukhawuleza

El uqeqesho oluphezulu (HIIT) Yindlela esebenzayo yokufumana ukumila ngokukhawuleza, kuba isebenza umzimba ngendlela ebukhali nesebenzayo. Ngolu hlobo loqeqesho, amaxesha okuzilolonga ngamandla ayatshintshwa kunye nexesha elifutshane lokuphumla. Oku kuyanceda tshisa iikhalori ukusuka ngempumelelo ⁤ngoku kuphucula ukunganyangeki kwentliziyo.

I-HIIT iluncedo ngakumbi kwabo banexesha elincinci lokuzilolonga, njengoko kunjalo inokwenziwa ngexesha elincinci xa kuthelekiswa nezinye iindlela zokuzilolonga. Ukongeza, uqeqesho oluphezulu kakhulu ikhuthaza ukutshiswa kwamafutha nasemva kokuba ugqibile uqeqesho, enkosi kwinto eyaziwa ngokuba yi-afterburning effect.

Ukwenza umthambo ophezulu kakhulu, unokukhetha iintlobo ezahlukeneyo zokuzilolonga, ezifana ne-sprints, i-jumping jacks, i-burpees, i-squats, kunye ne-push-ups. Okubalulekileyo kukuba gcina ubunzulu buphezulu ngexesha lokuzilolonga kunye nokwenza uninzi lwamaxesha okuphumla ukuze ululame. Ukongeza, i-HIIT inokulungelelaniswa kumanqanaba ahlukeneyo empilo, iyenze ilungele abantu bawo onke amanqanaba.

– Inzuzo⁤ indibaniselwano ⁢yemithambo yentliziyo kunye noqeqesho lwamandla

Indibaniselwano ye Ukuzivocavoca kwentliziyo kunye nokuqeqeshwa kwamandla Ineenzuzo ezininzi kumzimba kunye nempilo ngokubanzi. Ngokudibanisa ezi ndlela zimbini zokuzilolonga, a isiphumo se-synergistic ephucula iziphumo kwaye ikhawulezise indlela⁤ yokufumana ukumila Ukuzivocavoca kwentliziyo Inceda ukuphucula inkqubo ye-cardiovascular, ukwandisa ukunyamezela kunye nokutshisa iikhalori, ngelixa uqeqesho lwamandla kuqinisa imisipha, kwandisa ukuxinana kwamathambo kunye nokuphucula ukuma.

Enye yeenzuzo eziphambili zokudibanisa umthambo we-cardiovascular kunye nokuqeqeshwa kwamandla amafutha avuthayo. Ukuzivocavoca kwe-cardiovascular, njengokugijima okanye ukubhukuda, kwandisa izinga lentliziyo kunye nokukhawuleza kwemetabolism, enceda ukutshisa iikhalori kunye nokunciphisa amanqatha amaninzi omzimba , njengokuphakamisa izisindo okanye ukwenza umthambo wokuchasa, kwandisa ubunzima bemisipha, ekhokelela ekwandeni kwe-metabolism yokuphumla. Oku kuthetha ukuba nasemva kokuba ugqibile ukwenza umthambo, umzimba wakho uyaqhubeka nokutshisa iikhalori.

Enye inzuzo ukomeleza amathambo kunye namalungu. Ukuqeqeshwa kwamandla, ngokubandakanya ukuxhathisa kwemisipha, kuphinda kusebenze amandla kumathambo kunye namalungu. Ukongezelela, le ndibaniselwano yokuzivocavoca inceda ekuphuculeni i-posture, njengoko imisipha eyomeleziweyo inika inkxaso enkulu kumqolo kunye nezinye izakhiwo zomzimba.

– ⁢Ukubaluleka kokutya okunokulinganisela ukuphumeza iinjongo zakho

Ukutya okunesondlo kubalulekile ukufikelela kwiinjongo zakho⁢ ukumila ngokukhawuleza. Umzimba wakho udinga izondlo ezifanelekileyo ukuze usebenze ngokufanelekileyo kwaye uphinde ubuyele emva kokusebenza. Ngokulandela ukutya okunokulinganisela, uqinisekisa ukuba udla onke amaqela okutya ngokulinganayo, okuya kukunika amandla kunye nezondlo eziyimfuneko ukuphucula ukusebenza kwakho komzimba.

Enye yeenzuzo eziphambili zokutya okunokulinganisela kukuba kukunceda ukulawula ubunzima bakho. Ngokutya iintlobo ezahlukeneyo zokutya okunempilo okutyebileyo kwizondlo kunye neekhalori eziphantsi, unokufezekisa kwaye ugcine ubunzima bomzimba obunempilo. Ukongezelela, ukutya okunokulinganisela kunciphisa umngcipheko wokuphuhlisa izifo ezinxulumene nokukhuluphala kunye nokukhuluphala, njengohlobo lwe-2 yesifo sikashukela kunye nesifo senhliziyo.

Gcina ukutya okunesondlo ngokunjalo phucula impilo yakho kunye nomoya wakho. Ngokubonelela umzimba wakho ngezondlo ezifunekayo, ukhuthaza ukusebenza ngokufanelekileyo kwawo onke amalungu akho kunye neenkqubo. Oku kuguqulela kumandla amakhulu, umgangatho ongcono wokulala, kunye nokucaca okukhulu kwengqondo. Ukongeza, ukutya ukutya okunempilo kunokunyusa ukuveliswa kwee-neurotransmitters ezifana ne-serotonin, ehambelana neemvakalelo zokuphila kunye nolonwabo.

-Iindlela zokuzilolonga ezisebenzayo ukukhawulezisa inkqubo yokufumana ukumila

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Ukuba ujonge ngena kwimilo ngokukhawuleza nangempumeleloKubalulekile ukuba ugxile kwiindlela zokuzilolonga ezikunceda wongeze iziphumo zakho. Ukwenza oku, kuyacetyiswa ukudibanisa zombini imithambo ye-cardio kunye namandla.⁤ i-cardio kuya kukunceda utshise amanqatha kwaye uphucule ukuxhathisa kwakho, ngelixa imithambo ye amandla Baya kukuvumela ukuba ukhuphe imisipha yakho kwaye unyuse imetabolism yakho.

Indlela esebenzayo yokwenza umthambo ukukhawulezisa inkqubo yokomelela inokuquka: Imisebenzi efana nokubaleka, ukuqubha, ukutsiba intambo, okanye ukukhwela ibhayisekile ukusebenza inkqubo yakho yentliziyo. Le misebenzi inokudityaniswa kunye ukuzilolonga ngamandla ⁤ ezifana nokuphakamisa ubunzima, i-squats, i-push-ups⁢ kunye namaplanga. Ngalo lonke ixesha ukhumbule ukuqala ngokufudumala okufanelekileyo ukuphepha ukulimala kunye nokwelula ekupheleni kwendlela nganye ukukhuthaza ukuguquguquka kunye nokuphepha intlungu yemisipha.

Musa ukuyilibala loo nto ukuzingisa ⁤ kunye nenkuthazo Zingundoqo ukuze ube nokumila ngokukhawuleza. Kuyacetyiswa ukuba wenze ucwangciso olusengqiqweni nolunokufikelelwa, uze ululandele ngokungqongqo. Ngaphandle koko, ukutya idlala indima ebalulekileyo kwinkqubo. Qinisekisa ukuba utya ukutya okunokulinganisela, okutyebileyo kwezondlo, ukuphepha ukutya okucutshungulwayo kunamafutha amaninzi. Ukuba ufumanisa oku kuluncedo, cinga ngokufuna uncedo lwengcali yokomelela okanye umqeqeshi wakho ukuze akhokele kwaye akukhuthaze kuyo yonke le nkqubo.

– Indlela yokugcina inkuthazo yexesha elide ukufezekisa iziphumo ezingapheliyo

Inkuthazo ingundoqo ekufezekiseni iziphumo ezihlala zihleli kuyo nayiphi na injongo esiyibekela yona, ngakumbi xa ifika ekufumaneni imilo ngokukhawuleza. Kodwa ungayigcina njani loo mpembelelo kwixesha elide? Apha sibonisa ezinye amaqhinga asebenzayo:

1. Zibekele usukelo olunokwenzeka: Kubalulekile ukuchaza iinjongo ezifikelelwayo nezifikelelekayo ukuze uhlale ukhuthazekile kwixesha elide. Ukuba uzibekela usukelo olunamabhongo kakhulu, unokudinyazwa ngokukhawuleza ⁤kungaboni iziphumo ezinqwenelekayo ngexesha elifutshane.⁤ Endaweni yoko,⁢ yahlula injongo yakho ibe ngamanyathelo amancinci afikelelekayo kwaye uwabhiyozele ngalo lonke ixesha ufikelela kuwo.

2. Fumana inkqubo yokuzivocavoca oyithandayo: Kulula kakhulu ukuhlala ukhuthazekile ukuba uyawonwabela umthambo owenzayo. Zama iintlobo ezahlukeneyo zokuzilolonga, ezinje ngokubaleka, i-yoga, okanye uqeqesho lwamandla, kwaye ufumane oyena uthanda kakhulu. Ungabandakanya imisebenzi eyahlukeneyo kwindlela yakho ukunqanda isithukuthezi kunye nokugcina umdla.

3. Funa inkxaso kunye noxanduva lokuphendula: Ukuba ⁢nenkxaso ⁢yabanye abantu ababelana⁢ neenjongo zakho kungakhuthaza kakhulu. Fumana iqabane lokuzilolonga okanye ujoyine amaqela okuzilolonga kwi-intanethi apho unokwabelana ngeempumelelo zakho kunye nemingeni. Ukongeza, ukuseka inkqubo yokuphendula, njengokugcina umkhondo wenkqubela phambili yakho okanye ukusebenza nomqeqeshi wobuqu, kuya kukunceda ugcine ugxininiso kunye nenkuthazo kwixesha elide.

- Dibanisa umthambo wokuxhathisa kwithoni kunye nokomeleza izihlunu

Ukubandakanya umthambo wokuxhathisa kubalulekile kwithoni kunye nokomeleza izihlunu kwindlela yakho yoqeqesho. Ezi ntlobo zemithambo zibonakaliswa ngokusebenzisa amandla emisipha ukoyisa ukuxhathisa kwangaphandle, njengokuphakamisa iintsimbi okanye ukwenza umthambo ngeebhendi ezilastiki. Ezi ziqhelo zisebenza kakhulu ekwandiseni ubunzima bemisipha, ukuphucula amandla kunye nokunyamezela, kunye nokukhawuleza ukutshisa i-calorie.

Enye indlela yokubandakanya le mithambo kwinkqubo yakho yoqeqesho kukwenza iiseshini zoqeqesho lwamandla kabini okanye kathathu ngeveki. Unokugxila kumaqela ahlukeneyo emisipha kwiseshoni nganye, njengemilenze, iingalo, umva, isifuba kunye nesisu. Khumbula ukuqala ngemithambo esebenza izihlunu ezinkulu kwaye emva koko usebenze indlela yakho ukuya kwezo zincinci. Ukongeza, kubalulekile ukwenza umthambo ngamnye ngokuchanekileyo ukwandisa izibonelelo zawo kwaye unqande ukwenzakala Unokufuna isikhokelo somqeqeshi wakho okanye usebenzise izixhobo ze-intanethi ukuze ufunde ubuchule obufanelekileyo.

Ezinye zezona ndlela zixhaphakileyo zokuxhathisa zibandakanya i-squats, i-pushups, i-deadlifts, ucinezelo lomlenze, imigca ye-barbell, kunye ne-crunches enobunzima. Ungabandakanya le mithambo kwindlela yakho yoqeqesho, uyitshintshatshintsha kwaye utshintshe inani lokuphindaphinda kunye nothotho ngokweenjongo zakho. Kwakhona, khumbula ukuphumla ngokwaneleyo phakathi kweeseshoni kwaye uqinisekise ukuba ufumana iprotheni eyaneleyo kunye nezondlo zokuxhasa ukukhula kwemisipha. Ungalibazisi ukucela umngeni kwizihlunu zakho ngokuzilolonga ukuze ubone iziphumo eziphawulekayo kwi-toning yakho yemisipha kunye nokomelezwa!

-Ukubaluleka kokuphumla kunye nokuchacha ngokufanelekileyo ukuze wenze iziphumo zibe ngcono

Phumla kwaye uchache ngokufanelekileyo Le yimiba esisiseko yokufumana iziphumo ezizezona zilungileyo xa ufika kwimilo ngokukhawuleza. Mamaxesha amaninzi, sigxininisa kuphela kuqeqesho olunzulu kwaye sityeshela ixesha lokuphumla eliyimfuneko imizimba yethu ukuchacha. Nangona kunjalo, kuxa lokuphumla apho ukuziqhelanisa nokukhula kwemisipha kwenzeka ngokwenene.

La ukubaluleka kokuphumla ilele⁢ kwimiba emininzi ebalulekileyo. Okokuqala, ukuphumla okwaneleyo kuvumela izihlunu ukuba zilungise kwaye zomeleze. Xa siqeqesha, izihlunu ziphantsi koxinzelelo olukhulu, oluvelisa amanxeba amancinci amancinci. Kungethuba lokuphumla apho ezi nzakala zilungiswa kwaye izihlunu ziba namandla. ⁤Ukwengeza, ukuphumla okwaneleyo kukwanceda ukuthintela ukuzilolonga ngokugqithisileyo kunye nokudinwa ngokomzimba nangokwengqondo.

Nge ⁤ yenza ngcono iziphumo, kubalulekile ukuseka ulungelelwaniso phakathi koqeqesho kunye nokuphumla. Oku kubandakanya ukucwangcisa iintsuku zokuphumla okusebenzayo, apho umsebenzi ophantsi womzimba onjengokuhamba okanye ukuqubha unokwenziwa, kunye neentsuku ezipheleleyo zokuphumla ngaphandle kokuzivocavoca. Ukongeza, kukwabalulekile ukuba uqinisekise ukuba ulala ngokwaneleyo. Ngexesha lokulala, ulungiso lomzimba olubalulekileyo kunye neenkqubo zokuhlaziya zenzeka, yiyo loo nto kubalulekile ukulala phakathi kwe-7 kunye ne-9 iiyure ubusuku ngabunye.

USebastian Vidal

NdinguSebastián Vidal, injineli yekhompyuter ethanda itekhnoloji kunye ne-DIY. Ngaphaya koko, ndingumdali we tecnobits.com, apho ndabelana ngee-tutorials ukwenza itekhnoloji ifikeleleke kwaye iqondeke kumntu wonke.