Ukuzivocavoca okutshisa iikhalori ezingama-30 kwimizuzu engama-500-Ukuncipha kobunzima okuqinisekisiweyo

Ngaba unokutshisa iikhalori ezingama-500 ngosuku? Ubunzima obungakanani ukutshisa iikhalori ezingama-500 ngosuku kukwenza ukuba ulahlekelwe yinyanga? Kukho imibuzo emininzi ezingqondweni zabo bafuna ukunciphisa umzimba, njengale: Yingakho ndabuza kweli nqaku, "Ziziphi iindlela zokuzivocavoca ezitshisa iikhalori ezingama-30 kwimizuzu engama-500?" Ndiza kuchukumisa umbandela. 

Kukho umgaqo olula wokunciphisa umzimba. Ukutya iikhalori ezimbalwa okanye ukwenza i-calorie deficit ngokuhamba. ukutya ukunciphisa umzimba Nangona kubaluleke kakhulu, ukulinganisa kunye nokuzilolonga kuya kunceda ukufezekisa iziphumo ezisebenzayo. 

Kuyimfuneko ukutshisa i-7000 calories ukulahlekelwa yikhilogram enye yamafutha omzimba. Imidlalo okanye imithambo etshisa iikhalori ezingama-500 ngosuku Xa usenza oku, udala intsilelo yekhalori ye-500×7=3500. Oku kukuvumela ukuba ulahlekelwe isiqingatha sekhilo ngeveki kunye ne-2 kilos ngenyanga.

Owu, ngosuku Umthambo otshisa iikhalori ezingama-500 Kwenzeka ntoni xa utya 500 calories ngaphantsi? Emva koko i-calorie deficit of 1000 calories ngosuku iyenzeka. Ke ngoko, utshisa i-1000×7=7000 calories ngeveki. Ngaloo ndlela, unokulahla ikhilogram e-1 ngeveki kunye neekhilo ezi-4 ngenyanga.

Ngoku makhe sithethe malunga "nokuzivocavoca okutshisa iikhalori ezingama-500 kwisiqingatha seyure". Ukuba wenza le mithambo yonke imihla, uya kuphulukana neekhilogram ezi-2 ngenyanga. Ukuba wenza imithambo kwaye utye ngaphantsi kwe-500 yeekhalori ngosuku, unokulahlekelwa yi-4 kilos ngenyanga. Ndicinga ukuba uya kuncipha ngokusempilweni nangokuhle. Kuba uya kuncipha umzimba ngokwenza imithambo, awuzukuba nazo naziphi na iingxaki ezinje ngokuncipha.

Yiyiphi imithambo etshisa iikhalori ezingama-30 ngemizuzu engama-500?

• I-HIIT, okanye uqeqesho lwexesha eliphakamileyo, Ukuzivocavoca okutshisa iikhalori ezingama-30 kwimizuzu engama-500yenye ye. Uya kuqhubeka nokutshisa amanqatha nasemva kokuba uzilolonge.
• IZumba okanye umdaniso ngumsebenzi wabo bafuna ukonwaba ngelixa behlisa ubunzima. Ngokuxhomekeke kubunzima bokuzivocavoca, unokutshisa i-400-500 calories kwisiqingatha seyure.
• I-Kickboxing iphucula ukuqina komzimba, ukunyamezela, ukulinganisela kunye nokuhamba. Ngaxeshanye Umthambo otshisa iikhalori ezingama-500 kwisiqingatha seyureYeka.
• Ukuqubha Ngumsebenzi oqinisa umzimba ngelixa utshisa amanqatha. Ukuqubha ngesantya esikhawulezayo kangangemizuzu engama-30 (i-freestyle) kutshisa malunga nama-445 eecalories.
• Ukubaleka Ngumsebenzi we-cardio osebenzayo kuwo wonke umzimba. Ngokuxhomekeke kubunzima bomzimba, umgama, isantya kunye nobude bexesha, uya kutshisa ngaphezu kwe-500 calories kwisiqingatha seyure. Ungakhankanyi ukuqinisa imisipha yomlenze.
• Ukwenyusa iintsimbilolona qheliselo lusebenzayo lokwakha izihlunu ezibhityileyo. Itshisa iikhalori ezingama-500 ngosuku. Ke, uya kuba nomzimba omncinci kwaye ufanelekile.
• Intambo yokutsiba, engumthambo wokufudumala, ikuvumela ukuba utshise ukuya kuthi ga kwiikhalori ezingama-500 kwisiqingatha seyure xa usenziwa ngamandla.
• imizuzu engama-30 ukukhwela ibhayisekile Itshisa malunga ne-460 calories.

• Ukubheqa kuqinisa umqolo, amagxa, isifuba kunye neengalo kunye Imithambo etshisa iikhalori ezingama-500isuka.
• Imidlalo yangaphandle efana nokutyibiliza, ukutyibiliza emkhenkceni, ibhola ekhatywayo, ibhola yomnyazi, i-badminton, intenetya, Itshisa iikhalori ezingama-30 kwimizuzu engama-500.
• Ukunyuka kwezitebhisi akutshisi kuphela iikhalori ezingama-500 zamanqatha kwisiqingatha seyure, kodwa komeleza imisipha yomlenze wakho. Ivula imiphunga, intliziyo, izihlunu kunye namathambo. 

zidweliswe ngasentla Ukuzivocavoca okutshisa iikhalori ezingama-30 kwimizuzu engama-500 I-HIIT yeyona ndlela ikhawulezayo yokutshisa iikhalori. Uqeqesho oluphezulu lwekhefu likuvumela ukuba uqhubeke nokutshisa iikhalori kungekuphela nje ngexesha lokuzilolonga kodwa nasemva koko. Nge-HIIT, ulahlekelwa ngamanqatha amaninzi ngexesha elifutshane.

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