Ukugijima njengendlela yokunciphisa umzimba kunokuthengwa kakhulu kwaye kuyathandwa kakhulu kumazwe ahlukeneyo aseNtshona, kuquka i-USA. Izibonelelo zakhe zicacile: akafunanga naluphi utyalo-mali, ngaphandle, mhlawumbi, ukuthenga izitya kunye ne-suit suit kunye neenzuzo ezinkulu kumzimba wonke, ukuncedisa ukunciphisa ubunzima kwimeko yesimo esinjalo njengesisu.
Ngaba ndingakwazi ukulahlekelwa isisindo sokusebenza?
Ukugijima ngumthwalo we-aerobic, okhawuleza ngokukhawuleza uqala inkqubo yokwahlula amafutha. Ukuze ufikelele kwimpembelelo eninzi, ungasebenzisa la macebiso alandelayo aluncedo:
- Kufuneka usebenze okungenani imizuzu engama-30-40 ngomsebenzi omnye. Kunokwenzeka ukuphazamisa kuphela ekuhambeni kwimeko yokukhathala. Inyaniso kukuba inkqubo ye-lipolysis (ukwehlulwa kweeseli ezinamafutha) iqala emva kwemizuzu engama-20 yoqeqesho olusebenzayo kwaye yonke iminithi emva kwezi zimashumi amabini ezisixhenxe, inokusondeza ekujoliswe kuyo-ukulahlekelwa isisindo. Ngaphandle koko, uchitha nje iikhalori ekudleni.
- Ukwandisa ukwahlukana kwamafutha, kufuneka uyenze kusasa ngesisu esingenalutho, mhlawumbi emva kokusebenza okulula kwamalungu.
- Ukusebenzisa ukugijima ukuze ulahlekelwe isisindo, ungalibali malunga nento ephambili - rhoqo. Usebenza ngaphantsi kwama-2-3 ngamava ngeliveki kuya kunika umphumo omncinci. Khetha iintsuku zakho kwaye uzijwayele ukwenza ngokuthe ngqo ngokwemiselo, ungaphumeleli umsebenzi omnye (ngaphandle kokuba unayo i-ARVI, njl.).
- Ukuze ukwandise umphumo wokutshisa amafutha, kulungile ukusela indebe yekhofi entsha emnyama 15 imizuzu ngaphambi kokugijima. Kakade, ngaphandle kweshukela, ukhilimu kunye neesekese. Inyaniso yokuba i- caffeine , equlethwe kwikhofi-i-fat burner. Kodwa ukuba wongeza i-sweet, uya kunciphisa umphumo ubuncinci, kuba umzimba uya kusebenzisa iikhalori ezandul 'ufumaneke endaweni yokuhlula amanqatha.
- Ugqoke ngokuhambelana nemimoya kwindawo ekukhanyeni, izambatho eziphefumulayo ezingayi kuzinqanda ukunyakaza kwaye zibaluleke kakhulu - sebenzisa izitya ezenziwe ngokukodwa ukuqhuba. Inyaniso kukuba kwimimandla yasezidolophini kufuneka usebenze kwi-asphalt, kwaye oku kuluhlungu kakhulu kumalungu.
Ukusebenza ngokusemgangathweni komhlaba wendalo okanye iingubo ezithambileyo, ezisezinye iindidi. Ukuba usebenza nge-asphalt, sebenzisa izitya zekhwalithi.
Ukucinga malunga nendlela yokunciphisa umzimba, ngelixa usebenza, soloko ucinga ukuthambekela kwakho kwemvelo. Ukuba uvile ukuba oku kunceda, kodwa uthanda ngaphezulu kwe- aerobics - ungahambi nxamnye nawe. Ekugqibeleni, naluphi na usebenziso oluqhelekileyo lwe-aerobic lubangela ukulahleka kwesisindo, kwaye kuyafaneleka ukukhetha oko uthanda.
Indlela yokulahlekelwa isisindo ngokusebenza?
Yiba nombono kwaye ungalindelanga umphumo emva kweveki yokuqala. Ukugijima kuyindlela epholileyo kodwa eqinisekileyo yokunciphisa umzimba, oko kuthetha ukuba uya kuphawula iziphumo eziphambili kungekudala kwiiveki ezi-3-6 zeeklasi eziqhelekileyo. Kuyamnandi ukuba umphumo uya kwanda kwaye ucaca ngakumbi ngexesha.
Nangona kunjalo, nokuba yimpumelelo kakhulu kunye nexesha elide lingenamandla xa wenza amaphutha amaninzi kwisondlo. Ukuba unquma ukulahleka isisindo - kukufanele ukwenze ngokuthe ngqo kwaye ungatshintshi nje indlela yokuphila, kodwa nesondlo. Okokuqala, qaphela oku kulandelayo:
- Nika i-sweet sweet. Ukuba unalo ubomi ngaphandle kwalo,
ke makube sisidlo sakusihlwa, ukuze iikhalori ezingaphezulu zingadliwa ngosuku. Kuncitshiswa kakhulu ukuba udle amnandi nakusasa. Ngokuqinisekileyo akusiyo yonke imihla. - Khetha iindlela zokupheka eziphilileyo. Ulibale i-fryer kunye ne-pan frying. Bhaka, upheke, udime, upheke kwi-grill okanye u-steam. Yithi "hayi" kumafutha amaninzi ekudleni kwakho!
- . Indawo egulayo kubantu abaninzi. Amadaka, i-pasta, isonka, i-pastries-konke oku kubangela ukubonakala kwamanqina angaphezu kwesisu nakweminye ingxaki. Ukunciphisa ukusetyenziswa kwazo ngokunokwenzeka.
Ngokutya okufanelekileyo kunye nokusebenza uya kukhulula isisindo ngokukhawuleza nangempumelelo. Kwaye kubaluleke kakhulu - ngaphandle kokulamba indlala kunye neengxaki zempilo!