Akuthandabuzeki ukuba kunyanzelekile ukuba uzilolonge, hayi kuphela ukunciphisa umzimba okanye ukugcina umzimba, kodwa nokuba sempilweni.
Ukuzivocavoca rhoqo kuya kukunceda ukuba usebenze imetabolism yakho kwaye ke utshise iikhalori ezininzi imini yonke.
Ukuba ujonge ukunciphisa umzimba, ngaphezu kokutya okanye ukuzikhathalela ekutyeni, kufuneka uzilolonge. Okulandelayo siza kukubonisa iindlela ezine ezahlukeneyo zokuzilolonga ukuze uzithathele ingqalelo kwaye uzenze.
Unokukhetha ukukhwela ngebhayisekile (zilungiswe okanye zihanjiswe), ukuhamba, bailar okanye wenza ubunzima ... ukhethe obuphi?
Bicicleta:
- Kukulungele ukunciphisa umzimba.
- Ngumthambo we-aerobic, ofana ne run, efuna imfuno ephezulu yeoksijini ukuze umsipha usebenzise iivenkile ezinamafutha njengamafutha.
- Ukuze isebenze kufuneka ihlale phakathi kwemizuzu engama-30 ukuya kwengama-40 kwaye kufuneka iqheliselwe amaxesha ama-3 ngeveki.
- Lo msebenzi usebenze imetabolism, oko kukuthi, ukutshiswa kwamafutha, ke umzimba uyaqhubeka nokutshisa iikhalori xa umthambo uphela.
- Ukuba uyonqena ukukhwela ibhayisekile yakho, ungaya kwiiklasi zokujikeleza.
Hamba:
- Ikhaba imetabolism yakho ukuba yenziwe rhoqo.
- Ngumthambo opheleleyo obandakanya inani elikhulu lezihlunu, elithanda ukutshiswa kwamafutha agciniweyo.
- Ukuze usebenze, kufuneka wenziwe rhoqo kwaye, ubuncinci, kufuneka uhambe imizuzu engama-30 ngesantya esihle.
- Khetha izihlangu ezifanelekileyo.
Ukudanisa:
- Nokuba ungaluphi uhlobo lomdaniso, kungcono ukuba uyasuswa, kodwa eyona nto iphambili kukuziqhelanisa rhoqo.
- Ukuba uyalutshintsha uhlobo lomdaniso kunye nawe uya kulandela isibonelelo esikhulu kuba ngale ndlela uya kusebenzisa zonke izihlunu zakho.
- La Ukudanisa kweBelly, I-sevillanas okanye umdaniso wanamhlanje, lukhetho olufanelekileyo lokuthambisa izihlunu zakho, ukutshisa iikhalori kunye nokunciphisa uxinzelelo.
Iibhendi:
- Into yokuqala yokwenza ubunzima bomzimba wakho abuyi kuba yimisipha, kodwa iya kuba ithoni kwaye ikuncede unciphise umzimba.
- Ngobunzima obuncinci beekhilogram ezimbini kungaphezulu ngokwaneleyo ukwenza itafile yokuzivocavoca.
- Olu hlobo lokuzivocavoca kunye nobunzima lunceda ekupheliseni amanqatha aqokelelweyo.
- Ngokufanelekileyo, kuya kufuneka udibanise le ndlela isempilweni kunye nokuzivocavoca i-aerobic ukuze uncede ekusebenziseni imetabolism yakho.