Minyaka yonke, izigidi zabesifazane zibheka izindlela ezisebenzayo zokwehlisa isisindo futhi zithuthukise impilo yazo ngokujima. Ngokukhula kobuchwepheshe, izinhlelo zokusebenza zeselula zithole ukuduma njengamathuluzi okusiza kule nqubo. Kulesi sihloko, sizohlola Yikuphi ukujima kokunciphisa umzimba kwabesifazane okusebenza kangcono ngohlelo lokusebenza? Sizobheka izinhlobo ezahlukene zokujima, kusukela ku-cardio kuye emandleni, futhi sihlole ukusebenza kahle kwakho ekusizeni abesifazane bafinyelele imigomo yabo yokuncipha kwesisindo. Ukwengeza, sizohlonza izinhlelo zokusebenza ezithandwa kakhulu nezisebenzayo ezingasebenza njengeziqondiso nezisusa zabesifazane abafuna ukunciphisa umzimba. Qhubeka ufunda ukuze uthole ukuthi yikuphi ukujima okukulungele!
- Isinyathelo ngesinyathelo ➡️ Yikuphi ukuvivinya umzimba kwabesifazane okusebenza kangcono ngohlelo lokusebenza?
- Khomba imigomo yakho yokulahlekelwa isisindo: Ngaphambi kokuqala noma yikuphi ukuqeqeshwa, kubalulekile ukucacisa ukuthi singakanani isisindo ofuna ukwehlisa nokuthi ngasiphi isikhathi.
- Ukukhetha uhlelo lokusebenza oluthembekile lokujima: Bheka uhlelo lokusebenza olunikeza izinhlelo zokuqeqesha ezithize zabesifazane abafuna ukunciphisa umzimba. Ezinye izinketho ezidumile zifaka i-MyFitnessPal, i-Nike Training Club, ne-8fit.
- Xhumana nochwepheshe bezempilo: Ngaphambi kokuqala noma yiluphi uhlelo lokulahlekelwa isisindo, kuyalulekwa ukuthi uthintane nodokotela noma umqeqeshi womuntu siqu ukuze uthole iseluleko somuntu siqu.
- Khetha uhlelo olufanele lokuqeqesha: Sesha uhlelo lokusebenza lwezinhlelo zokuqeqesha ezidizayinelwe ngokuqondile abesifazane abafuna ukwehlisa isisindo, okufaka i-cardio, ukujima kwamandla nokuvumelana nezimo.
- Landela ishejuli evamile: Setha ishejuli egxilile yokujima kwakho bese uzama ukunamathela kuyo ngangokunokwenzeka ukuze uthole imiphumela emihle.
- Gcina irekhodi lokuqhubeka kwakho: Sebenzisa uhlelo lokusebenza ukulandelela isisindo sakho, izilinganiso zomzimba, nokusebenza kokujima ukuze ubone ukuthi iziphi izindlela ezisebenza kahle kuwe.
- Lalela umzimba wakho: Uma noma ngasiphi isikhathi uzwa ubuhlungu obukhulu noma ukukhathala, yima uphumule. Kubalulekile ukunakekela impilo yakho futhi ugweme ukulimala.
- Gcina ukudla okulinganiselayo: Qedela ukuqeqeshwa kwakho ngokudla okunempilo, okucebile ngezithelo, imifino, amaprotheni amancane namafutha anempilo ukuze ukwandise ukuncipha kwakho kwesisindo.
Q&A
Iluphi uhlelo lokusebenza lokuzivocavoca olungcono kakhulu lwabesifazane?
1. Phenya futhi uqhathanise izinhlelo zokusebenza ezahlukene ezitholakala emakethe.
2. Funda ukubuyekezwa komsebenzisi namazwana ukuze uthole imibono mathupha.
3. Khetha uhlelo lokusebenza olunikeza izinhlobonhlobo zokujima nezinhlelo zokudla.
Singakanani isikhathi sokuqeqesha esinconywayo ukuze ulahlekelwe isisindo?
1. Kunconywa ukwenza okungenani imizuzu engu-150yokuzivocavoca umzimba okumaphakathi ngesonto.
2. Ungakwazi ukuhlukanisa ukuqeqeshwa kwakho kube amaseshini amafushane isonto lonke uma ungakwazi ukunikeza izikhathi ezinkulu.
3. Kubalulekile ukuhlanganisa ukuvivinya umzimba kwenhliziyo nokuzivocavoca kwamandla ukuze uthole imiphumela engcono.
Yiziphi izivivinyo eziphumelela kakhulu zokunciphisa umzimba?
1. Ukuzivocavoca kwe-Cardio njengokugijima, ukubhukuda, noma ukuhamba ngebhayisikili kuhle kakhulu ekushiseni ama-calories.
2. Ukuzivocavoca amandla, okufana nokuphakamisa isisindo noma ukuqeqeshwa kwebhande lokumelana, kusiza ukukhulisa umzimba.
3. Ukuqeqeshwa kwe-High intensity interval (HIIT) kusebenza kakhulu ekushiseni amafutha.
Ngingalandelela kanjani ukuqhubeka kwami ngohlelo lokusebenza lokujima lokunciphisa umzimba?
1. Sebenzisa isici sokulandelela sohlelo lokusebenza ukuze urekhode ukujima kwakho nenqubekelaphambili.
2. Thatha izithombe ezijwayelekile ukuze ubone izinguquko emzimbeni wakho ngokuhamba kwesikhathi.
3. Landelela isisindo sakho, izilinganiso, namazinga wamandla ukuze uhlole ukuqhubeka kwakho.
Ingabe kuphephile ukulandela uhlelo lokudla oluvela kuhlelo lokusebenza lokunciphisa umzimba?
1. Xhumana nochwepheshe bezempilo ngaphambi kokulandela noma yiluphi uhlelo lokudla.
2. Qiniseka ukuthi uhlelo lokudla lunokulinganisela futhi aluvimbeli amaqembu okudla abalulekile.
3. Lalela umzimba wakho futhi wenze izinguquko uma kukhona okungahambi kahle noma uma ungaboni imiphumela emihle.
Yimaphi amaphutha avamile uma usebenzisa uhlelo lokusebenza lokuzivocavoca umzimba?
1. Ukuzivocavoca ngokweqile nokunganiki umzimba wakho isikhathi sokuphumula nokululama.
2. Thembela kuphela kuhlelo lokusebenza futhi ungafuni ukuqondiswa okwengeziwe kochwepheshe bezempilo.
3. Ungakulungisi ukudla ngokwezidingo zomuntu ngamunye kanye nemiphumela etholiwe.
Yini—ukubaluleka kokugqugquzelwa uma usebenzisa uhlelo lokusebenza lokujima ukuze unciphise umzimba?
1. Ugqozi lubalulekile ekugcineni ukungaguquguquki nokuzibophezela ohlelweni lokuqeqesha.
2. Funa ukwesekwa kubangani, umndeni, noma amaqembu okusekela ku-inthanethi ukuze uhlale ukhuthazekile.
3. Zibekele imigomo engokoqobo futhi ugubhe yonke impumelelo, kungakhathaliseki ukuthi incane kangakanani.
Ingabe kuyadingeka ukutshala imali kumishini noma izesekeli ukuze usebenzise uhlelo lokuqeqesha ukuze unciphise isisindo?
1. Asikho isidingo sokutshala ezintweni ezibizayo, njengoba ukujima okuningi kungenziwa kusetshenziswa isisindo somzimba.
2. Nokho, ezinye izinhlelo zokusebenza zingadinga izesekeli ezifana namabhande okumelana noma izisindo ezilula.
3. Qiniseka ukuthi unendawo eyanele nephephile yokwenza ukujima kwakho.
Ngingaqinisekisa kanjani ukuthi uhlelo lokusebenza lokujima lokunciphisa umzimba luthembekile?
1. Phenya isithunzi nemininingwane yonjiniyela bohlelo lokusebenza.
2. Funda ukubuyekezwa komsebenzisi kanye nobufakazi ukuze ufunde mayelana nolwazi lwabo ngohlelo lokusebenza.
3. Bheka izinhlelo zokusebenza ezigadwa ochwepheshe bezempilo noma abaqeqeshi abaqeqeshiwe.
Yiziphi izinzuzo ezengeziwe zokusebenzisa uhlelo lokusebenza lokujima ukuze unciphise umzimba?
1. Ukufinyelela ezinhlelweni zokuqeqesha ezenzelwe umuntu siqu ngokusekelwe kuzinjongo zakho kanye nezinga lokufaneleka.
2 Izikhumbuzi nokulandelelwa kokujima kwakho ukuze uhlale ulandela imigomo yakho.
3 Izici ezingaba khona zokuxhuma ngamadivayisi okulandelela umsebenzi womzimba ukuze uthole ukubuka okuphelele kakhulu kwesimo sakho somzimba.
Ngingu-Sebastián Vidal, unjiniyela wekhompyutha ozifelayo ngobuchwepheshe kanye ne-DIY. Ngaphezu kwalokho, ngingumdali we tecnobits.com, lapho ngabelana khona ngezifundo zokwenza ubuchwepheshe bufinyeleleke kakhudlwana futhi buqonde wonke umuntu.