Ngidla ukudla okuqinile nsuku zonke. Ngiphuza amanzi kuphela hhayi isoda
Kungani isisindo sami sisakhula?
Awukho umzimba wemvelo ononile; ukuthi nje kukhona okuqonde kabi okuthile.
1. Ukudla kancane kuzosheshisa ukushiswa kwamafutha
Le ndlela ingabona kuphela umphumela othile ngesikhathi esifushane, futhi izolimaza umzimba isikhathi eside.
Ukuhlolwa okusebenzayo kwesayensi kufakazele ukuthi uma ukudla kwakho nsuku zonke kwama-calories kungaphansi kwama-calories angu-800, impilo yakho izosongelwa.
Incre: Khulisa inani lokuzivocavoca ngesisekelo sokudla okunempilo ukuqinisekisa ukutholwa kwesayensi kwamaprotheni, ama-carbohydrate namafutha. Uma ufuna ukunciphisa isisindo ngokushesha, ungazama isikhawu sokuqina se-HIIT,
Imishini yokuqeqesha iPaitu Fitness HIIT ingahlangabezana ngokugcwele nezidingo zakho.
2. Vele ufuna ukulahlekelwa amafutha engxenyeni ethile
“Ngifuna ukwenza izingalo zibe mncane”, “ngifuna ukwenza isisu esingezansi sibe isicaba”… Kodwa ukulahleka kwamafutha okuyingxenye akukhona.
√: Ama-sit-ups awenele uma ufuna ukuqeda amafutha esiswini sakho. Konke okudingayo ukuqeqeshwa komzimba okugcwele. Okufanayo kusebenza nakwezinye izingxenye.
3. Ukuvivinya umzimba nge-aerobic kukwenza ube mncane, ukuqeqeshwa ngamandla kukwenza uqine
Abantu abaningi bakholelwa ukuthi ukuqeqeshwa kwamandla kuzokwenza umzimba ube mkhulu futhi ugcwale. Eqinisweni, akulula kangako ukuzilolonga.
To: Ukwehlisa isisindo ngenkathi ubaza, ngaphezu kokuqeqeshwa kwe-aerobic, kufanele futhi ungeze ukuqeqeshwa kwamandla. Njengoba isisindo semisipha sanda, imetabolism nayo iyanda.
I-Paitu Fitness inebanga eligcwele lemigqa yomkhiqizo wokuqeqesha amandla ukuhlangabezana nazo zonke izidingo zakho zokuqeqeshwa kwamandla.
4. Ukujuluka okukhulu, ukusetshenziswa kwamafutha ngokushesha
Inani lezithukuthuku lihlobene nenani lezindlala zomjuluko kumuntu kanye nenani lamanzi agcinwe emzimbeni, kunokushiswa kwamafutha abe umjuluko.
√: Ukwelula kungakhulula imisipha ngemuva kokuzivocavoca kanzima futhi kubuyisele imisipha eqinile futhi efushane ebudaleni obutofotofo ngemuva kokuzivocavoca. Ngakho-ke, yize ukuzelula ngemuva kokuzivocavoca kungeke kunciphise imilenze, kungagcina imisipha isesimweni esihle kakhulu.
5. Ukwelula kungenza imilenze yakho ibe mincane
Isizathu esiyinhloko sokuzungezwa komlenze okhulisiwe ukuqongelela kwamafutha. Indlela yokwehlisa ukunqwabelana kwamafutha ukuzivocavoca umzimba njalo nokulawula ukudla. Ukwelula ngeke kwenze umjikelezo wakho ube mncane.
Plan: Hlela izindlela zokuqeqesha ezihleliwe, ugxile ekuqeqeshweni kwamandla okuhlanganisiwe nokuhlelekile, i-aerobic efanelekile ephansi ne-HIIT, futhi ushintshe indlela yokuvivinya umzimba ngezikhathi ezithile.
6. Nciphisa ama-carbohydrate ngesikhathi sokudla
Isikhathi eside, ama-carbohydrate abhekwa njengesitha esibi kakhulu sokulahlekelwa isisindo, ngakho-ke ngesikhathi sokulahleka kwamafutha, abantu abaningi bagwema noma yikuphi ukudla kwe-carbohydrate ngaphambi nangemva kokuzivocavoca.
Ungesabi ukudla ama-carbohydrate ngaphambi nangemva kokuqeqeshwa. Inhloso yabo enkulu ukushisa amandla, hhayi ukuwenza amanoni.
Yidla i-fiber eningi kanye nama-carbohydrate ayinkimbinkimbi, futhi wehlise ama-carbohydrate "amabi" njengamabele asetshenzisiwe nesinkwa esimhlophe.
Isikhathi Iposi: Jun-19-2021