Ngale ndlela ye-cardio ekhawulezayo yokunciphisa umzimba, unokunciphisa umzimba ngokufanelekileyo. Yinkqubo yesiqhelo leyo xuba imithambo emininzi ebaleka ngokukhawuleza, ngoko unokuyenza malunga nemizuzu eli-15 okanye engama-20. Kodwa khumbula ukuba ukuze usebenze, kubaluleke kakhulu ukwenza umthambo wokuxhathisa. Le nto iingcali zisikhumbuza, ekubeni i-cardio yodwa ayanele ukunciphisa umzimba.
Okanye kunoko, ayilahlekanga ngokukhawuleza. Umthambo wokuxhathisa kule meko ubalulekile, kuba isihlunu siqhubeka nokusebenza emva kokugqiba umthambo, nto leyo ekhuthaza ukulahleka kwamafutha. Kwelinye icala, ukulandela ukutya okufanelekileyo kubalulekile ukuba into oyifunayo kukwehla kobunzima. Ekubeni ukulahlekelwa kweekhalori kunzima kakhulu kunokuzongeza. Ngoko ke, khumbula ukulandela ukutya okunekhalori ephantsi ukuze unciphise umzimba.
Ukutya kunye nokuzivocavoca umzimba, izitshixo zokunciphisa umzimba
Ngaphandle kokusebenza ngokomzimba awukwazi ukunciphisa umzimba, okanye ubuncinci kungekhona ngendlela ephilileyo nehlala njalo. Iintsika ezimbini zokunciphisa umzimba kukutya kunye nokuzilolonga. Kuba akuncedi nganto ukuba udla ngokutya, nokuba kuncinane; oku kuguqulwa kube ngamafutha agcinwe emzimbeni.
Kwelinye icala, ukutya okuncinci kunye nokunqongophala kunokubangela ukunqongophala okukhulu kwezondlo. Yintoni efunekayo ingozi enkulu yempilo kunye nendlela engasebenziyo yokunciphisa umzimba. Ukusukela nje ukuba utye ngokuqhelekileyo kwakhona, umzimba wakho uya kuqokelela yonke into oyinikelayo. Yintoni eyaziwa ngokuba yi-rebound effect, engeyonto ngaphandle komatshini emzimbeni wakho ukunqanda ukunqongophala kwezinto.
Okona kutya kulungileyo kokona kuyilwe ngugqirha wezondlo, ngokusekwe kwiimfuno zakho. Ngokukodwa ukuba ufuna ukunciphisa ubunzima obuninzi. Ngoko musa ukudlala ngempilo yakho kwaye uye kwingcali ukuze wenze ukutya okufanelekileyo ukuze ukwazi ukulahlekelwa isisindo Ngendlela enempilo. Ngaloo ndlela yokutya kunye nale ndlela ye-cardio yokunciphisa umzimba, uya kukwazi ukufezekisa injongo yakho yokulahlekelwa ubunzima.
Inkqubo yeCardio yokunciphisa umzimba
Le nkqubo yenzelwe ukwenza onke amaqela amakhulu emisipha asebenze. Yile nto siyifunayo ukuze sitshise amanqatha kwaye sikhuthaze ukunciphisa umzimba. Ngaphambi kokuba uqale, khumbula ukubaluleka kokufudumeza kakuhle kakhulu ukuphepha ukwenzakala. Umsebenzi ngamnye kufuneka wenziwe imizuzwana engama-25, kunye nekhefu lesibini le-20 phakathi kwabo bonke. Yenza iiseti ezintathu zoqeqesho ngalunye kule ilandelayo.
- Xhuma squat. Ukwahluka kwe-squat yemveli ebandakanya tsiba ngokuzisa umzimba kwindawo yokuqala.
- Ukujikeleza kwetrunk. Sebenzisa intonga yePilates (okanye i-broomstick) ukugcina umqolo wakho kunye neengalo kwindawo. Jika umboko wakho ngokuthambileyo ecaleni, ulumke ungazenzakalisa.
- Ukutsiba kweskater. Umthambo olinganisa ukutsiba komtyibilizi xa bephethe ibhodi okanye ibhodi yokutyibiliza. Ngalo msebenzi unokunciphisa umzimba ngokukhawuleza.
- Oojack abaxhumayo. Ibandakanya ukutsiba ngokuvula imilenze nokuphakamisa izandla de iintende zezandla zingqubane.
- Ii-squats ezisecaleni. Olunye uhlobo lwee-squats zendabuko, kule meko malunga nokuhambisa umzimba emacaleni.
- Iinguqu zamva. Umthambo oye wawabona ngokuqinisekileyo abadlali bebhola ekhatywayo kuqeqesho lwabo lwezemidlalo. Iquka ukuhamba kathathu, ukuma kunye neengalo emacaleni.
Le ndlela ye-cardio ekhawulezayo ifanelekile ekunciphiseni umzimba, kodwa kufuneka uhambisane kakhulu kwaye uzilolonge yonke imihla. Njengoko iyinkqubo elula kakhulu, yemizuzu eli-15 kuphela, akuyi kuba nasingxengxezo sokungayenzi yonke imihla. Ngaphandle koko, kuya kuba nzima kakhulu ukufezekisa injongo yokulahlekelwa kwesisindo, yintoni le nto yenziwa ngayo le nkqubo. Yaye khumbula, ukuba ufuna ukulahlekelwa ubunzima obukhulu, kukulungele ukuzibeka ezandleni zeengcali.