Unganciphisa kanjani isisindo ngokusebenza okusebenzayo?

Ukuhlala phansi, ukungadli kahle, ukucindezeleka - lokhu kuholela kusethi yamakhilogremu athe xaxa.

Ukukhuluphala ngokweqile kuyinkinga ejwayelekile futhi kuyimbangela yezifo eziningi ezingalapheki: isifo sikashukela, isifo semithambo yenhliziyo, i-pancreatitis, ne-oncological pathologies. Ungashesha kanjani ukunciphisa isisindo ekhaya?

Kungenzeka yini ukunciphisa umzimba ngokugijima?

Kanye nokudla, inani elithile lama-calories lingena emzimbeni womuntu nsuku zonke. Okuqukethwe kwekhalori ekudleni kufanele kuqondwe njengenani lamandla alo.

Amandla adingeka empilweni yaso sonke isidalwa. Ukudla okuhlukile kuqukethe amanani ahlukile wama-calories. Zimbalwa zazo emifino nezithelo, kepha eziningi zazo kwimikhiqizo yenyama, amaswidi kanye nokudla okusheshayo.

Ukudla okumaphakathi kwekhalori lomuntu kumayelana ne-2200 kcal ngosuku, kuya ngeminyaka yakhe, ubulili kanye nezinga lokuvivinya umzimba. Uma inani lamandla elihlinzekiwe likhulu kunelidliwayo ngumzimba, lokhu kuholela ekwakhekeni kokukhuluphala. Ngamanye amagama, ama-calories amaningi aguqulelwa emafutheni.

Ukwehlisa isisindo, kuyadingeka ukuthi inani lamakhalori asetshenzisiwe lidlula inani elidliwe. Ngakho-ke, akunakwenzeka ukubhekana nesisindo esiningi ngosizo lokudla kuphela.

Ukuzivocavoca nakho kuyadingeka. Ukugijima kuleli cala kuyindlela elula futhi ephumelela kunazo zonke esiza ukuqeda amakhilogremu athe xaxa.

Ukusebenza kukuthinta kanjani ukuncipha kwesisindo?

Izinzuzo Zokuzivocavoca:

• ukuchitha ama-calories amaningi;
• ukubuyisa imetabolism ibuyele kokujwayelekile;
• ukwenza ngcono ukubukeka nokulingana kwesibalo;
• ukuqiniswa kwemisipha kanye nohlelo lwe-musculoskeletal;
• ukwenza ngcono impilo nezinga lempilo jikelele.

Ungashesha kanjani ukunciphisa isisindo ekhaya ngokugijima?

Kunezindlela eziningi ezahlukahlukene zokugijima (ukugijima, ukusheshisa, ukukhanya). Zinezici zazo ezihlukile futhi zingasetshenziselwa ukunciphisa isisindo kusenesikhathi ezindaweni ezahlukahlukene nasekuqeqesheni imisipha ethile.

Kwabaqalayo, ukugijima okulula, kokubuyisela ngaphandle kwamajezi angazelelwe nokusheshisa kufanelekile. Abagijimi abanolwazi oluningi bangakhetha inqubo yabo ngokuya ngemigomo yabo.

Kukhona umbono wokuthi ukugijima kungaholela emiphumeleni emibi yezempilo - ukuguqulwa kwezicubu ze-cartilage futhi, ngenxa yalokho, izifo ezihlangene. Lokhu kuyiqiniso kuphela.

Noma yikuphi ukuvivinya umzimba kufanele kwenziwe ngendlela efanele.

Nakhu okuqinisekisa ukuthi ukusebenza kuzoletha kuphela izinzuzo zezempilo futhi kukusize ukuthi ulahle amakhilogremu angeziwe ngaphandle kwemiphumela:

• imithwalo yemithamo;
• ukuphefumula okulungile;
• ukukhetha okokusebenza okungenzeka;
• izingubo ezinhle nezicathulo.

Ukuphefumula kahle?

Ukuphefumula ngesikhathi sokugijima kwehluke kakhulu kunendlela umuntu aphefumula ngayo nsuku zonke. Ukusebenza koqeqesho kuncike kubunjalo bayo.

Nayi imithetho eyisisekelo yokuphefumula okufanelekile:

• Phefumula ngamakhala akho.

Kufanele uphefumule ngamakhala akho, ikakhulukazi ngenkathi ebandayo. Lokhu kungenxa yokuthi ngesikhathi sokuzivocavoca umzimba, ukuphefumula kujule kakhulu futhi uma kwenziwa ngomlomo, khona-ke kunengozi enkulu yokuthola i-bronchitis noma i-pneumonia. Uma ungakwazi ukuphefumula ngamakhala akho khona manjalo, kuyanconywa ukuthi ugqoke imaski ye-gauze ngenkathi uqeqeshwa ngenkathi ebandayo.

• Gcina ijubane lokuphefumula.

Ukuphefumula kufanele kube nesigqi ngangokunokwenzeka. Ukwenza lokhu, kubalulekile ukugcina ijubane lapho ukuhogela okukodwa kunesilinganiso sezinyathelo ezi-4 nenani elifanayo lokuphefumula.

• Ukuphefumula kufanele kube kujule.

Ama-Newbies avame ukuzwa isicanucanu nesiyezi ngenkathi egijima. Lokhu kungenxa ye-hypoxia yezicubu ngenxa yokuphefumula okungajwayelekile ngesikhathi sokuvivinya umzimba. Lapho ugijima, kufanele uzame ukuphefumula ngokujulile, ugcwalise igazi nge-oxygen.

• Akufanele ubambe umoya wakho.

Noma ikuphi ukubamba umoya kuzoholela ekwephuleni ijubane layo, okuzothinta kabi ukusebenza koqeqesho.

Ungasebenza kanjani kahle ukuze wehlise isisindo?

Ukuze lawo makhilogremu angeziwe aqale ukuhamba, kufanele ukwenze njalo futhi isikhathi eside. Lokhu kungenxa yokuthi imizuzu yokuqala engama-30 ichithwa emithonjeni yamandla yamanje ngohlobo lwe-glucose. Futhi kuphela ngemuva kokuphela kwayo, inqubo yokushisa izicubu ezinamafutha iqala.

Imithetho yokusebenza ekuseni?

Abagijimi abaningi bakhetha ukuzivocavoca ekuseni. Lokhu kufanelekile ukwehlisa isisindo, ngoba ngemuva kokuvuka, ukuwohloka kwamafutha kuzosebenza kakhulu.

Imithetho eyisisekelo yokugijima ekuseni:

• ukwenza izivivinyo ekuseni ngaphambi nje kokuqeqeshwa;
• umzila kufanele ubalekele imigwaqo emikhulu ematasa nezindawo zezimboni;
• isikhathi sokusebenza - okungenani imizuzu engama-40;
• isikhathi sokuqalisa sabaqalayo okungenani imizuzu eyi-10;
• ukugcinwa kwesigqi esifanele nokujula kokuphefumula;
• ngemuva kokugijima, kufanele wenze izivivinyo zokwelula imisipha futhi uthathe ishawa yokuqhathanisa;
• ungaba nesidlo sasekuseni ngemuva kokuqeqeshwa.

Ungagijima kanjani kahle kusihlwa?

Abantu abaningi bakhetha ukugijima kusihlwa ngenxa yobuningi bama-biorhythms nohlelo lomsebenzi.

Ngokuvamile, imithetho yayo ifana nazo zonke izincomo maqondana nokusebenza ngokujwayelekile, kepha kukhona nezici zayo zemvelo:

• kufanele ugijime cishe amahora amathathu ngaphambi kokulala;
• ungadli ihora elilodwa ngaphambi kokugijima;
• ngemuva kokugijima, ukudla akuvunyelwe, ungaphuza kuphela ingilazi e-1 yesiphuzo sobisi olufakiwe.

Ukugijimela abaqalayo: ukusebenzisa kusukela ekuqaleni

Uma umuntu engakaze agijime noma aqale ukukwenza ngemuva kwekhefu elide, bese uqala kancane. Ngezindlela eziningi, ngesikhathi sokuzivumelanisa nezimo, ukugijima kuzoba ukuhamba nje ngokushesha.

Ngezansi kohlelo lokuqalisa olunenkathi yokuzivumelanisa neviki elingu-9:

Emasontweni alandelayo, kufanele ukhulise isikhathi sokusebenza ngemizuzu engu-5 lilinye. Isikhathi esikahle sokugijima yihora elingu-1. Abaqalayo kufanele futhi bakhumbule ukwenza ukufudumala okugcwele ukugwema ukulimala.

Uhlelo lokuzivocavoca lweTreadmill

I-treadmill iyithuluzi elihle kunoma ngubani ofuna ukunciphisa umzimba.

Kwabaqalayo, lolu hlelo olulandelayo lokushintshaniswa komthwalo lulungele kahle:

1. Ukugijima okulula - iminithi elingu-1.
2. Ukusebenza okumaphakathi - iminithi elingu-1.
3. Ukugijima okusheshayo - iminithi eli-1.

Le nxanxathela kufanele iphindwe okungenani ama-5, okuzothatha cishe imizuzu eyi-15. Njengoba ukukhuthazela kukhuphuka, inani lemijikelezo kufanele lenyuswe ngakunye njalo ngeviki elilodwa.

Izingubo nezicathulo zamakilasi

Okokuqala, izingubo nezicathulo kufanele zikhululeke futhi zibe ngosayizi. Lapho ugijima ukuze wehlise isisindo, kufanele ugqoke izingubo eziwugqinsi ukuze ujuluke kakhulu futhi uhlangabezane nengcindezi eyengeziwe. Izingubo zokwenziwa azinconywa.

Okwezicathulo, amateki alula noma amateki angcono kakhulu. Akufanele zikhubaze unyawo, kodwa zikhululeke futhi zikhululeke.

Izibuyekezo zokwehlisa isisindo somzimba

Isikhathi eside bengifuna ukunciphisa umzimba futhi ngibuyele kumafomu wami wangaphambili kanokusho. Ngilokhu ngisebenza cishe iminyaka emibili. Kukhona umphumela weqiniso, kepha kuphela maqondana nokwenza ngcono inhlalakahle jikelele, kepha amavolumu awakashintshi. Ngokuvamile, ngeke ngikuncome uma ukhuluphele ngokweqile.

ULarissa

Lapho sesifinyelele isisindo sama-75 kg, udadewethu wabona ukuthi kuningi. Kepha akaxhumi futhi ayeke, ngakho-ke wanquma ukuqala ukunciphisa umzimba. Ukwenza lokhu, udadewethu wagijima nsuku zonke epaki imizuzu engama-40 futhi wehla ngo-1.5 kg. Kukhona umphumela!

Lesya

Ukuphakama kwami ​​kwakungu-167 cm nesisindo esingu-59 kg, ngakho-ke ngaqala ukugijimela ukunciphisa umzimba. Ngangigijima i-3 km ngosuku, ngokwemvelo, ngiyishintsha ngokuhamba ngezinyawo. Bekunzima kakhulu - lo mdlalo akuwona owawo wonke umuntu. Kepha ezinyangeni ezimbili ngilahlekelwe ama-4 kilos. Amantombazane, ngincoma!

I-Valeria

Ngokugijima, ngehle ngama-8 kg emavikini ama-3. Ngiziqeqesha nasejimini futhi ngidla ngokuya ngohlelo lwe-Ayurvedic. Konke lokhu ndawonye kuletha imiphumela emihle kakhulu.

U-Alexei

Bengilokhu nginokungabaza ukugijima. Kodwa lapho ngifika eminyakeni engama-40, ngabona ukuthi isibalo sami sasingangifanele. Bekufanele ngiguqule isimo sami sengqondo ngalo mdlalo futhi ngingene kutreadmill. Ezinyangeni ezi-3 ngehlise isisindo esingu-5 kg ​​kanti lokhu kuyisiqalo nje!

UDiana

Ukugijima kuyindlela elula, eshibhile futhi ephumelela kunazo zonke yokulahlekelwa yilawo maphawundi angaphezulu unomphela. Ngasikhathi sinye, kubalulekile ukukhumbula ngenqubo yokusebenza ephephile nephephile ukugwema ukulimala.

Abaqalayo, ngakolunye uhlangothi, kufanele baqale ukuzivocavoca kancane kancane, becabangela isimo sabo somzimba nokukhuthazela. Uma ulandela yonke imithetho, ukugijima kuzokunikeza hhayi kuphela ukwehla kwesisindo, kodwa futhi nokuthuthuka okuphawulekayo kwezempilo nokomzwelo.

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