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Ukuhamba ngebhayisikili ukunciphisa isisindo - izimpendulo ezivamile

Ingabe ukuhamba ngebhayisikili kuhle ekunciphiseni isisu esiswini?





Uma inhloso yakho ukunciphisa isisindo esithile, khona-ke ukuhamba ngebhayisikili kuyindlela enhle yokukwenza. Futhi ezinye izindaba ezimnandi ukuthi, uma ukuhamba ngebhayisikili kungumgomo wakho okuwukuphela kwawo, ukwehlisa isisindo ngenkathi ugcina ukusebenza kuzokukwenza usheshe. Yebo, ngakho-ke ngokwesibonelo, umgibeli wamakhilogremu angama-75 eshayela phezulu egqumeni elide empeleni ubengafinyelela phezulu ngomzuzu ngokushesha ukube nje wehlise amakhilogremu ama-2 - yebo, futhi ukuthatha lesi sibonelo ngokweqile, umehluko mkhulu kakhulu.

Ngakho-ke umgibeli wamakhilogremu angama-90 uzokonga cishe imizuzu emihlanu nohhafu uma bekwazi ukwehlisa amakhilogremu ayi-10 ngaphansi kwezimo ezifanayo ncamashi, pho ingabe izindlela ezingcono kakhulu zokwehlisa isisindo? Nazi izeluleko ezinhlanu ezisheshayo nezilula zokukusiza wenze lokhu. - Eminyakeni edlule sonke satshelwa ukuthi indlela engcono yokwehlisa isisindo esithe xaxa ukuchitha isikhathi esiningi kulokho okubizwa ngokuthi indawo yokushisa amafutha. Umbono uthi ngamandla aphansi ungashisa iphesenti eliphakeme lamafutha uma kuqhathaniswa nama-carbohydrate - futhi lokho kulungile uma ubungahle usuku lonke lokuzivocavoca umzimba, kepha iqiniso ukuthi iningi lethu alinakho lokhu kunethezeka.

Ngakho-ke uma uzama ukuzivocavoca ngenqubo yesikhathi esigcwele ukuqina okuphezulu kuyinto leyo - yebo, uzoshisa amakhalori amaningi ngehora ohambweni olunzima impela, olunamandla kune-joyride ende esihlalweni. Ekupheleni kosuku, ukunciphisa isisindo kumayelana nokushisa ama-calories amaningi kunalokhu okudlayo. Futhi, unenzuzo eyengeziwe yokuthi ulambe kancane ngemuva kokushayela ngamandla kunangemva kokushayela okude, okuhamba kancane, ngakho-ke mancane amathuba okuthi udle ngokweqile uma ungena emnyango. - Lapha e-GCN sinezikhathi ezithile ezimfushane, ezinamandla ongazenza endlini.



Uma ufaka phakathi okubili noma kathathu kokuzivocavoca kwakho kwamasonto onke, usendleleni efanele. ♪ - Amanzi okuphuza akulungele impela wena, futhi hhayi lokho kuphela, angaba yinto yokuncisha ukudla futhi. Manje, ngemuva kokuphuza kahle, ngeke usazizwa ulambile.

Ngakho-ke nali iqhinga elincane elihle kuwe. Uma uqala ukusuka ohambweni lwakho, yiba nengilazi enkulu impela yamanzi, mhlawumbe upende noma kunjalo, ngaphambi kokudla kwakho. Izosidambisa isisu sakho, ngakho-ke ngeke ulambe kakhulu ngenkathi udla ngakho-ke mancane amathuba okuthi udle ngokweqile.

isikwati se-diy

Futhi ungakwenza lobu buqili ngaphambi kokudla okuyinhloko kosuku futhi. Ukudla kwasekuseni, isidlo sasemini nesokudla ngisho nangaphambi kokudla kwasekuseni nantambama. Izinsuku ezinhle, ukuhalalisela. Tip - Ithiphu inombolo yesithathu.

Ubakaki ongezansi uvulekile



Yidla okuncane futhi kaningi lapho ushayela imizuzu engaphezu kwengu-90. Kungase kuzwakale njengokuphikisana okuncane manje ukuze udle okungaphezu kwalokho ovame ukukwenza, ikakhulukazi lapho uzama ukunciphisa isisindo, kodwa vele ukubekezelele isikhashana bese sizochaza. - Yebo, bona ukuthi Ukuzama ukunciphisa isisindo lapho ukuthambekela kokunciphisa inani olidlayo ngenkathi uzivocavoca umzimba, kodwa njengoba kushiwo ngaphambili lokhu kungadala izinkinga zokudla ngokweqile lapho ufika ekhaya.

Ngakho-ke uma udla okuncane futhi kaningi phakathi nohambo lwakho, kungenzeka uthole ukuthi awulambile kakhulu lapho ungena emnyango ngakho-ke mancane amathuba okuthi udle. Ngabe unakho okusele? - Cha, konke sekuphelile. - Aargh. ♪ - Kwesokudla, okulandelayo kunokuthile okuphathelene nenombolo yephuzu elilodwa, futhi lokho ngamandla amakhulu.

Ngakho-ke noma ngabe awuhleleli ingxenye yesikhawu esigcwele ngokugcwele, ungazenzela okuningi okuhle ngokuziphonsa ezikhaleni ezinamandla kakhulu ekupheleni kohambo lwakho - kunjalo. Ucwaningo lukhombisile ukuthi ukusetshenziswa kwangemuva kokuzivocavoca umoya kungasiza ekushiseni amafutha. Indlela engcono kakhulu yokungena kulesi sifundazwe ukwenza umzamo omkhulu wokuqina kuze kube sekupheleni kohambo, futhi ngaleyo ndlela, umzimba wakho usazoshisa amathani ama-calories noma ngabe uhleli kusofa.



Kuhle kangakanani lokho - Yebo, kungcono kakhulu. - Ithiphu yethu yokugcina ukuzibekela imigomo bese siyibhala kanye neshadi lesisindo. Manje, qiniseka ukuthi ugcina izinhloso zakho zifinyeleleka ngoba akukho okubi kakhulu kunokubeka imigomo engafinyeleleki.

Bese uwabhala phansi uwagcine lapho kungenzeka uwabone khona, njengasemnyango wesiqandisi, futhi ngaleyo ndlela, uzokwazi kakhulu ukunamathela kuhlelo lwakho. - Yebo, futhi njengoba uMat esho, kufanele futhi unake isisindo sakho njalo. Baningi abantu laphaya abaphakamisa ukuthi ungazilinganisi nsuku zonke, kepha angicabangi ukuthi lokho kuyinto embi uma nje uzenza ngasikhathi sinye nsuku zonke.

Kuzoba khona izinsuku lapho le nombolo inyuka kancane, kepha uma ugcina uhlobo oluthile lweshadi lesisindo sakho kufanele, ngokuhamba kwesikhathi, ezinyangeni ezimbalwa, ubone ukuthi ukuthambekela okujwayelekile komugqa kwehlele enjongweni yakho yokugcina . ♪ ♪ - Futhi manje ithiphu kokungafanele ukwenze. Lokhu kuyinto abaningi bethu okungenzeka babeluleke ngayo noma babona abanye abantu beyenza eminyakeni edlule, kepha ikakhulukazi eFrance.

imibono yesipho sebhayisikili

Kodwa-ke, konke kungamanzi. Ngakho-ke akukhona ukuthi kungaba yingozi kuphela, kepha uma usufakwe amanzi anele kahle sonke isisindo sizobuyela emuva - ungakwenzi. ♪ ♪ - Ngakho-ke unayo.

Ukuze wehlise isisindo, kufanele uhlele uhambo oluningi oluphakeme kakhulu, uphuze amanzi ngamasu, udle njalo ohambweni olude, ufake izikhawu ezimbalwa ekupheleni kohambo lwakho olujwayelekile, uzibekele imigomo bese uzibhala phansi. Futhi ekugcineni, ungazenzi ngokweqile uzama ukunciphisa isisindo. Ilula kakhulu, impela - yebo, ilula kakhulu.

Yebo, sishilo izindatshana zethu zokuzivocavoca zasendlini ngaphambili. Ngakho-ke uma uqhafaza phezulu lapho uzomiswa uqonde endaweni yethu lapho sinokuzivocavoca okukhulu okukhulu kakhulu. Noma ngezansi nje, mina noMat senze udaba mayelana nezisindo zebhayisikili futhi luthinta ukusebenza kwakho ekukhuphukeni.

Ngakho-ke kukhona ezinye izimpawu ezinhle lapho - Futhi ukubhalisela i-GCN, kuthiwani ngokuchofoza kulowo mbono omuhle? - O, futhi ungakhohlwa 'ukuthanda' izindatshana zethu, noma lokhu ikakhulukazi. Nabanye futhi - Ikakhulu. - Yebo.

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ukulandelwa kokudla

Yikuphi okungcono ngokulahlekelwa ukugijima kwamafutha esiswini noma ukuhamba ngebhayisikili?

Amathiphu wokuulahlekelwe amafutha ngenkathi uhamba ngebhayisikili
  1. Gcina ijubane elingaguquguquki.
  2. Zama ukuqeqeshwa kwesikhawu.
  3. Kuvaliweukuzivocavoca ngebhayisikili.
  4. Yidla kahle.
  5. Ukucindezela kancane.
  6. Thumelaukuhamba ngebhayisikiliukuphumula nokululama.
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Njengoba ukuqina kwakho kuthuthuka, khulisa isikhathi sakho sokuvivinya esisodwa noma ezimbiliugibelengaphezulu kwamahora ama-3 ubuningiukusha kwamafutha.Okthoba 10 2018

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Ukuhamba ngebhayisikilikwandisa ukukhuthazela kwakho ngaphakathi nangaphandle kwe-ibhayisikili

Ukuzivocavoca kuibhayisikiliokungenaniImizuzu engama-30ukuusukukuzokwakha ukukhuthazela kwakho kwenhliziyo nemisipha. Ngokubeka umzamo ongaguquguquki, uzobona ukuthuthuka kumandla akho e-aerobic, okukuvumelaibhayisikiliisikhathi eside noma ukugibela okukhulu.

Kufanele ngigibele ibhayisikili isikhathi esingakanani ukuze ngizilolonge kahle?

Hlela ukufinyelela kuibhayisikilifuthi ugibele imizuzu engama-30-60, izinsuku ezingama-3-5 ngesonto. Qala konke ukugibela ngokuzifudumeza. I-pedal ngesivinini esincane, esilula semizuzu engu-5-10. Ngemuva kwalokho khulisa isivinini sakho ukuze uqale ukujuluka.UNovemba 26. Februwari 2020

Kufanele uhambe isikhathi esingakanani ngebhayisikili elimile ukuze wehlise isisindo?

Ngobaukuncipha komzimba

Qala ukuhambisa phansi ngamandla aphansi imizuzu engu-5-10. Shintshela ekuvuthweni okuphakathi imizuzu engu-3-5. Okunye phakathi kokuqina okuphezulu (imizuzu engu-1-3) nobukhulu obuphakathi (imizuzu emi-3-5) emizuzwini engama-20 kuya kwengama-30 elandelayo.
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Ingabe ukuhamba ngebhayisikili kuyaqinisa amathanga angaphakathi?

Ukuhamba ngebhayisikilikuyindlela enhle yokwehlisa isisindo kusuka ku-amathanga angaphakathingoba ishisa ama-calories. Awudingi ukugibela i-ibhayisikiliamahora isikhathi ukubona izinzuzo, kepha wenayenzaudinga ukunamathela esimisweni esivamile sokuzivocavoca.

Ngabe ukuhamba ngebhayisikili kuyawenza amathanga abe makhulu?

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Ukuhamba ngebhayisikili kuwumsebenzi omkhulu wokuzilibazisa, kepha uma uhamba ngebhayisikili ukuze wehlise isisindo udinga ukuhlela ukuzivocavoca umzimba kwakho ngendlela ehlukile kunalokho ongakwenza uma wenza uhambo nje nomngane.

Ungalahlekelwa isisindo esingakanani ngokuhamba ngebhayisikili?

Ucwaningo lwango-2015 olwenziwe yi-University of East Anglia kanye neCentre for Diet and Activity Research lukhombisile ukuthi abantu abashintshele ekugibeleni amabhayisikili kusukela ekushayeleni noma ezokuthutha zomphakathi balahlekelwe ngokwesilinganiso esingu-7kg / 1 phakathi nonyaka uma begibele imizuzu engama-30 ukuya nokubuya.

Ushisa ukugibela ibhayisikili elingaki?

Amakholori owashisayo ukugibela kuzoncika ekujuleni nasesisindweni sakho, kepha isilinganiso simaphakathi kwama-500 ngehora. Ngakho-ke, uma ubuya futhi udla ama-calories angu-600 ngaphezu kwalokho obungeke ube nakho ngenxa yohambo (njalo njalo) ungakhuluphala.

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