Kanjani ukusebenzisa ukuze ngehlise umzimba? Sicabangela ukubona izimpawu ezifihlekile

Movement - lokho ekuphileni! A run - liphinde impilo enempilo futhi ivumelane! Yingakho ukuqina asebenzayo futhi ngaphezu kwakho konke-ke iyasebenza, kutuswa ukuba labo abafuna ukuletha isisindo sibalo zisesimweni ephelele. Nokho, ngaphandle nje okuhle, egijima izikhumba izingibe ukuthi sinconywa acabangele, ukuphumela gijima. Njengoba egijima ukunciphisa umzimba ungawoni impilo?

Ukukhetha isikhathi ukusebenzisa

It kuvela ukuthi umphumela ukugijima emzimbeni iyahlukahluka kuye ngokuthi isikhathi sosuku. Qalisa ekuseni, esiswini esingenalutho, kuyasiza labo lindela ngosuku ocebile futhi amandla khudlwana. Running ashukumisayo, "evuka" umzimba kanye nendlu yaqala ukufudumala imisipha. Ngaphezu kwalokho, amandla adingekayo ukugijima, umzimba elambile uthola fat, ngenxa yalokho - amanoni uyaphakama kancane. Morning kubhekwa isikhathi esingcono sosuku ukusebenzisa okwamanje ngoba izitimela amasistimu senhliziyo yokuphefumula, okungase nomthelela omuhle eminye imiphumela ugijimela.

izitimela ebusuku ukusebenzisa kanye amasistimu esibalulekile emzimbeni futhi kusiza ukunciphisa fat umzimba. Nokho, ukucasuka namandla akuyona indlela engcono kakhulu ezithinta ukuthi kungenzeka ubuthongo. A iphupho - futhi lokhu okuye kwabonakala - the beauticians engcono sikaphalafini okokugcina amafutha!

Thina ukubala ngenkathi ukugijima

Kanjani ukusebenzisa ukuze ngehlise umzimba? Naphezu kweqiniso lokuthi inqubo fat-evuthayo iqala emva kwemizuzu 30-40 kanzima ukusebenzisa cardio Wabasaqalayo akukuhle ukuba overdo it. imizuzu 15-20 ngejubane elilingene isiqalo kuyoba okwanele. Kubalulekile ukuqapha inhlalakahle kanye zokubhekana naso. Running ukunciphisa umzimba, mhlawumbe nsuku zonke, futhi kungcono esingakanani okufanele usichithe lo msebenzi imizuzu engu-15 ngosuku, kanye ngesonto - ihora. Lapha kubalulekile njalo futhi ngendlela ehlelekile. Ngokuhamba kwesikhathi, umzimba ejwayele ukucindezeleka, kufanele andise isikhathi run imizuzu 50 noma ngaphezulu ukuze.

ukudla

Nutrition akuyona indawo yokugcina kulabo abafisa ukwazi ukuthi ukusebenzisa, ukunciphisa umzimba. Uma isikhathi siphela ekuseni, bese isigamu sehora ungakwazi uphuze ingilazi yamanzi afudumele nge isipuni uju noma adle ingxenye kubhanana. Kubalulekile ukugwema umuzwa wenduduzo ezondlekile. Nokho, ngemva ukugijima uvuselele ngokuphelele: oatmeal ngaphandle ushukela, amanzi, nezithelo ephansi fat yogurt noma cottage shizi.

Ngaphambi gijima kusihlwa nalo libalulekile hhayi ukulayisha. Ukudla - amahora 2-3 ukusebenzisa, kusukela nawe ungadla ephansi fat cottage shizi no i apula.

ngubo

Prakthiza libonisa ukuthi kuwukuthatheka enganele ukwazi indlela ukusebenzisa. Ukuze yehlise umzimba kumelwe kucace ukuthi ukugijima. Okokuqala, kudingeka Izicathulo, ekahle - ikakhulukazi yamahhashi. Ungacabangi ukuthi lena Stunt emphakathini noma sadlala imali. Running izicathulo ifakwe ukushaqeka wezinciphisi ukuthi ukuvikela amalunga omzimba kusuka umthwalo ngokweqile, e kwalokho, kuvumela isikhumba ukuphefumula futhi ngokuphephile ikhiye unyawo. Futhi uzodinga Friend izikhindi Friend noma sweatpants, okuyinto ngeke isithiyo lwengubo lapho egijima; T-shirt noma phezulu, kufaneleka eduze emzimbeni, kanye sweatshirt noma ibhantshi, esaziwa ukushisa.

sigijima kahle

1. Kufutfumeta. Leso naleso sikhatsi ukuqeqeshwa zandulelwa elifudumele-up: lunges, squats, elula. Ungenza motion isiyingi nge nezandla nekhanda Ukujikeleza ukuze ahambise igazi ngomzimba futhi ukuvusa umzimba namanje bayozela. Kubalulekile ukuthuthukisa emalungeni. Ngenxa yalesi bophezela motion isiyingi emadolweni nezinyawo.
2. Running. Ngemva esisuka nokuqeqeshwa ungaqala ukusebenzisa. Inketho engcono ezisebenzayo ukuze kwesisindo - esingaba isigqi yayo: okungukuthi, alternation ngezikhawu ne isivinini kungenzeka, lapho ijubane oluhambisana sigijima. Lolu hlobo yamahhashi kubhekwa ofanele kakhulu labo uyazibuza ukuthi mabazisingathe kanjani ukuba ulahlekelwe isisindo. Kungenxa yokuthi akayena nje kuyasiza ashise amanoni, kodwa futhi ugcina imisipha, "podsushivaya" kubo, onikeza impumuzo athandwayo sexy body. Lapho egijima kubalulekile ukukhumbula ukuthi unyawo ibekwe ukugwema ngokuphelele imikhiqizo phezu isithende noma uzwane. Izinyathelo nokunyakaza kumelwe siqiniseke futhi onesigqi.
3. Speed. Kancane kancane ijubane kusukela ekuqaleni run, kufanele uhlale ngesikhathi isisebenzi esamukelekayo futhi zikhululekile. Khona-ke, ukusebenzisa lonke ibanga, ungasetha isigqi isibonelo, ngomzuzu - ijubane esiphezulu, imizuzu 4 - ukugijima. Wabasaqalayo kunengqondo ukwengeza lemizuzu aphosekile. Ngakho, kubalulekile ukuba alternate egijima ku zonke ibanga ehleliwe. Ethembele isimo sempilo ikani futhi kufanele ushintshe isikhathi egijima isivinini. Into esemqoka akukona ukulimaza. A Eqinisweni nelukuluku futhi inzuzo obungenakuphikwa ukugijima isikhawu: esivuthayo fat emva run kuthathe amahora okungenani 6!

Hlala uphilile!