Iphele emzimbeni by ihlobo

abafana abaningi namantombazane ezizibandakanyile kwezemidlalo, manje noma ngokuhamba kwesikhathi bathoma ukucabanga umzimba omiswe. Njengomthetho, omisiwe 2 izikhathi ngonyaka - ehlobo nasebusika. Yini odinga ukuyazi mayelana omisiwe ukubukeka emuhle futhi hhayi ukulimaza umzimba wakho?

Asiqale ngezinkolelo eziyisisekelo. Uyini umshini wokomisa umzimba? Umzimba-omiswe libizwa ongama amafutha ungqimba ukunciphisa ngesikhathi okwenza ukulondolozwa yemisipha, wena kanzima kangaka ukuze ahehe futhi wazamazama. Iphele - it is hhayi ukuncipha, akufanele kudidaniswe Ukudla. Ngakho cabanga izikhathi ezimbalwa ngaphambi kokuthi ufike ome, kungakhathaliseki uludinga? Iphutha elikhulu e omiswe - shesha, wonke umuntu uzama ngokushesha ngangokunokwenzeka balahle amanoni ngayizonda, ngakho hlala ukudla ngendlela elukhuni ezingalimaza kakhulu impilo yakho. Vumela isisindo kwehla ngokushesha, kodwa kamuva akabange namanje ibuyisela, ngakho ngisho ne ukusekelwa, ngoba ngenxa yokudla eqinile nakho ngeke kusize lokugayeka kokudla emzimbeni kubambezela. Futhi, uma ukudla okunjalo ungalahlekelwa ingxenye enkulu yemisipha.

Ukuze ugweme lokhu, udinga ukwenza izimiso ezimbalwa ezilula ukuthi ngeke uphile ngomzimba omuhle futhi kufanelekile, kungalimazi impilo. Into ebaluleke kakhulu enomzimba-omiswe ukunciphisa edonsa kilojoule, fat iqala ukuba awushise ukuntula kilojoule. Nciphisa kilojoule kangcono nsuku zonke kancane, ukuze ukwazi ukugwema ukuhlala ucindezelekile emzimbeni. Ngokwesibonelo, uma namuhla uyakudla eningi amazambane, ufulawa, candy neminye imikhiqizo (cishe 4000 kilojoule), futhi ngosuku olulandelayo ukuze usebenzise ama-kilojoule 1500 kuphela, enezela ekudleni kwakho imikhiqizo kuphela wokwehlisa umzimba, lutho okuhle kuzofika ngakho. Kubalulekile ukuhlela, uma uthola ukuze ome, bese ulandela umbuso egcwele. Iphele emzimbeni - it is impela inqubo eside, kumelwe kulungiselelwe lokhu.

Okunye okubalulekile lapho omiswe umzimba. Zama overclock ke ngangokunokwenzeka. Ngokushesha kuwe umzimba, ngcono kangakanani. Lokhu kungafezwa ngamandla wamaqhuzu futhi kufaka phakathi ekudleni ukudla anomthelela umzimba esasizosheshisa, isibonelo, broccoli, ubhamubhamu, apula, ikhofi organic, itiye eliluhlaza, oatmeal, soy ubisi, usinamoni, ama-turkey, isipinashi, ubhontshisi, yogurt (lena akuyona uhlu olugcwele imikhiqizo).

Cardio ziyingxenye ebalulekile ye omiswe umzimba. I Cardio best ngokufanelekile njengezidalwa ezingaphezu kwabantu ukuba ukugijima, kuyilapho ukugijima burns owawudinga amafutha. Intambo yokweqa, ukubhukuda, ugibele ibhayisikili noma rollerblading nazo kubhekwe cardio kakhulu, ngemva kwalokho uzolahlekelwa labo kilojoule extra. Ukuze amandla ukuqeqeshwa abathanda Kungenzeka ube nentshisekelo izinhlobo ezahlukene ezemidlalo izimpi (wrestling yamaGreki namaRoma, Jiu-Jitsu nokuningi).

Uma omiswe Kwenziwa komzimba, ngamandla udinga ukukhulisa ibhalansi. Zama ukususa kusukela ekudleni carbohydrate, kuqala kancane, noma kuzenze Engxenyeni yokuqala yosuku. Akunakusetshenziswa ungadli carbs ebusuku, ngisho nakakhulu - ngaphambi kokulala.

Uhlu imikhiqizo bavunyelwe ngesikhathi omiswe umzimba:

1. Inyama. Kodwa noma kunjalo, hhayi fat, ekahle inkukhu abilisiwe webele - kuba amaprotheni okumsulwa.
2. Kwaselwandle. izinhlobo ezihlukene zezinhlanzi kungenziwa ethosiwe ngaphandle uwoyela, kubuye kube usizo ukuba izimila zasolwandle.
3. Imikhiqizo yobisi kanye namaqanda. Cottage shizi akuyona ezingaphezu kuka-5%, 1% kefir, yogurt, amaqanda abilisiwe (ukudla kungaba kuphela ukudla amaprotheni).
4. Kancane matasa carbohydrate. Ukudla kwasekuseni okusanhlamvu, isinkwa.
5. Izithelo. Ingabe ukudla okuncane, isib, 1 apula ngosuku, grapefruits, ulamula, akunakusetshenziswa akakwazi ukudla ubhanana!
6. Imifino. imifino eluhlaza edliwayo eziningi angenamkhawulo. Amazambane kukhona okuhlukile, ngeke udle.

Zonke lezi amaqhinga kancane eyokusiza ukuba ufinyelele impumuzo oyifunayo ngaphandle umonakalo empilweni. omiswe umzimba kumele kube lesifanele!