Ngaba Ukuzilolonga Kukwenza Ube buthathaka? Ukunciphisa umzimba Ukuzivocavoca

Kukho i-equation elula yokulahlekelwa ubunzima. Ukuchitha iikhalori ezininzi kunezo uzithathayo… Abo bafuna ukunciphisa umzimba bayacetyiswa ukuba benze umthambo kunye nokutya kwaye kuthiwa baya kuncipha ngokulula ngokutshisa iikhalori ezongezelelweyo.

Noko ke, abanye bacinga ukuba umthambo awuphumeleli ekunciphiseni umzimba. Kuba bathi umthambo ubenza balambe kwaye batya kakhulu emva kokuzilolonga.

Umthambo ngumsebenzi osempilweni

Umthambo ngumsebenzi obalulekileyo kubomi obusempilweni. Inciphisa umngcipheko wezifo ezininzi, kubandakanya ukutyeba, isifo seswekile, i-osteoporosis kunye nezinye iintlobo zomhlaza.

Ukuzivocavoca rhoqo kucingelwa ukunciphisa iziganeko zezifo nge-50%. Ikwangumsebenzi oluncedo wokuphumla, isiqabu soxinzelelo kunye nempilo yengqondo.

Ukuqwalasela imiphumo yokuzivocavoca umzimba kunye nempilo yengqondo, kubalulekile ukuzilolonga nakwezinye izibonelelo zayo, nokuba ayisebenzi ekulahlekeni kobunzima.

Injongo yokulahlekelwa ngamafutha, kungekhona ukunciphisa umzimba

Umthambo udla ngokunconywa kwabo bafuna ukunciphisa umzimba. Kodwa injongo kunye nale nto kufuneka ibe yilahleko yamafutha, kungekhona ukunciphisa umzimba.

Ukuba ufuna ukunciphisa umzimba ngokukhawulela ukutya kwakho kwekhalori ngaphandle kokuzivocavoca, uya kulahlekelwa yimisipha kunye namafutha.

Xa sinciphisa umzimba, kuqikelelwa ukuba ikota yobunzima esiphulukana nayo isuka kwizihlunu. Xa iikhalori zincitshiswa, umzimba kufuneka ufumane amafutha awo kwezinye iindawo.

Ngelishwa, oku kuthetha ukuba iiprotheni ezikwimisipha ziyatshiswa. Ukusebenzisa isicwangciso sokuzilolonga kunye nokutya kunciphisa inani lemisipha elahlekileyo. Izihlunu zakhiwo ezisebenzayo ngakumbi kunamafutha. Ngoko ukulahleka kwemisipha akunakuphepheka xa ulahlekelwa ubunzima.

Umthambo awukwenzi nje ukuba unciphise umzimba, ukwaneziphumo ezibalulekileyo kwimpilo jikelele kunye nemetabolism. Ukuba usebenzisa ngexesha lokunciphisa umzimba, unokulahlekelwa ngamafutha kunye nokwakha izihlunu. Kungenxa yoko le nto awukwazi ukubona ukwehla kobunzima kwisikali.

Ngesi sizathu, kuya kuba luncedo ukulinganisa isinqe sakho kunye nepesenti yamafutha omzimba amaxesha ngamaxesha. Izikali azisoloko zithetha inyani.

I-Cardio inceda ukutshisa iikhalori kunye nokunciphisa amafutha omzimba

Enye yezona ntlobo zidumileyo zokuzilolonga zokunciphisa umzimba yimithambo ye-cardio. Umzekelo; ukuhamba, ukubaleka, ukukhwela ibhayisekile kunye nokuqubha...

umthambo we-aerobicAyisebenzi ngakumbi kubunzima bezihlunu kunemithambo efana nokuphakamisa iintsimbi. Isebenza ngakumbi ekutshisweni kweekhalori.

Uphononongo lwenziwe kwi-141 abantu abatyebileyo nabatyebileyo malunga nendlela ukuzivocavoca kwe-cardio kwiinyanga ze-10 kubachaphazela. Ukutya kweekhalori kwaba bantu, abahlulwe ngamaqela amathathu, abazange bancitshiswe. Ngokwale nto;

 1.iqela: Wenza iikhalori ezingama-5 zokuzivocavoca kwe-cardio kwiintsuku ze-400.

Iqela le-2: Wenza iikhalori ezingama-5 zokuzivocavoca kwe-cardio kwiintsuku ze-600.

Iqela le-3: Akazange enze naluphi na umthambo.

Abathathi-nxaxheba kwiqela le-1 balahlekelwa yi-4.3% yobunzima bomzimba wabo, ngelixa abo bakwiqela le-2 balahlekelwa yi-5.7%. Iqela lesithathu lafumana ubunzima be-3%.

Olunye uphononongo lufumene ukuba imithambo ye-cardio iyasebenza ekutshiseni amanqatha ayingozi aqokelelana kwisisu, oko kunciphisa umngcipheko wohlobo lwe-2 yeswekile.

Ke ngoko, ubunzima bunokulawulwa ngokuzivocavoca kwe-cardio, kunye nempilo ye-metabolic nayo iyaphucuka. Unokutshisa iikhalori ezigqithisileyo ozityayo ngokwenza umthambo.

Ukuphakamisa iintsimbi kunceda ukutshisa iikhalori

Wonke umsebenzi womzimba unceda ukutshisa iikhalori. Uqeqesho lokuxhathisa, olufana nokuphakamisa iintsimbi, luneenzuzo ezingaphaya koko. Ukongeza ekubeni sempilweni kwaye womelele, ikwanceda nokwakha izihlunu.

Abantu abadala abahlala phantsi balahlekelwa yi-3-8% yezihlunu zabo ngokuhamba kwexesha kunye nexesha elide. Ukuba nemali eninzi izinga le-metabolicKuyanceda ukutshisa iikhalori nangona uphumle. Ukonyusa izinga lemetabolism nako kunceda ekunciphiseni ubunzima.

Inkqubo yoqeqesho lokuphakamisa ubunzima isetyenziswe kubafazi be-48 abatyebileyo kwi-calorie ephantsi kakhulu yokutya. Ngenxa yale nkqubo, abafazi bagcina ubunzima bemisipha yabo, banyusa izinga labo lokutya kunye nokulahlekelwa ubunzima.

Abasetyhini abalandela inkqubo efanayo yokutya kwaye abazange baphakamise iintsimbi bafumana ukuhla kwesantya se-metabolic kunye nokulahleka kwezihlunu.

Ngenxa yesi sizathu, ukwenza uqeqesho lokuxhathisa olufana nokuphakamisa iintsimbi kusebenza kakhulu ekunciphiseni ubunzima kunye nokugcina ubunzima bemisipha ekuhambeni kwexesha.

Enyanisweni, ukugcina ubunzima kunzima kakhulu kunokulahlekelwa ubunzima. Imisebenzi efana nokuphakamisa iintsimbi inokukunceda kule nto.

Abanye batya ngakumbi ngelixa besenza umthambo

Esinye sezikhalazo eziphambili malunga nomthambo kukuba ibangela indlala kwaye ibangele ukuba utye kakhulu. Iikhalori ezivuzayo ezitshiswe ngokuzilolonga ngokutya kubangela ukutyeba, singasathethi ke ngokuncipha.

Nangona kungeyonyaniso kumntu wonke, uphando lufumene ukuba abanye abantu batya kakhulu emva kokuzivocavoca.

Umthambo unokwenza iihomoni zilawule umdla wokutya. Enye yeehomoni ezichaphazela ukusebenza komzimba ngu “ghrelinYincindi yendlala. Uphononongo lubonisa ukuba emva kokuzilolonga ngamandla, umdla wokutya uyehla.

Oku kubizwa ngokuba yi "exercise anorexia" kwaye kwenzeka ngenxa yokuncipha kwehomoni yeghrelin. Nangona kunjalo, amanqanaba e-ghrelin abuyela kwimeko yesiqhelo emva kwesiqingatha seyure.

Nangona kukho ikhonkco phakathi kokutya kunye ne-ghrelin, ayichaphazeli inani lokutya okutyayo emva kokuzivocavoca.

Imiphumo yokuzivocavoca kwisidlo ngumntu ngamnye, oko kukuthi, ubonakalisa ngokwahlukileyo kumntu ngamnye. Umzekelo; Emva kokuzilolonga ngamandla, abafazi badla ngokutya kakhulu kunamadoda.

Ngokunjalo, abantu abatyebe kakhulu batya kancinci emva kokuzivocavoca kunabantu abatyebe kakhulu. Ngoko kuxhomekeke kuwe ukulawula umdla wakho wokutya emva kokuzivocavoca.

Ngaba kunokwenzeka ukunciphisa umzimba ngokwenza umthambo?

Umphumo wokuzilolonga njengokwehla kobunzima bomzimba okanye ukuzuza ubunzima kuyahluka kumntu nomntu. Uninzi lwabantu lunciphisa ubunzima ngexesha elide ngokuzilolonga, abanye bahlala bezinzile, kwaye abanye batyeba. Kodwa uninzi lwabantu abafumana ubunzima bafumana izihlunu, hayi ukutyeba.

Nangona kunjalo, xa kuthelekiswa ukutya kunye nokuzilolonga, sinokuthi ukutya kusebenza ngakumbi kunokuzivocavoca kwinkqubo yokunciphisa umzimba. Nangona kunjalo, isicwangciso esilungileyo kukudibanisa ukutya kunye nokuzivocavoca.

Abantu abanciphisa umzimba badla ngokuzilolonga

Ukugcina ubunzima kunzima kunokulahlekelwa ubunzima. Uphononongo lubonisa ukuba i-85% yabantu abalahlekelwa ubunzima ngokutya banobunzima bokugcina ubunzima babo.

Ezi zifundo zenziwe kubantu abalahlekelwe ubunzima obuninzi kwiminyaka edluleyo, kwaye aba bantu bavame ukuzilolonga ukugcina ubunzima babo.

Kubalulekile ukukhetha umthambo onokuwonwabela ngokwendlela yokuphila kunye nemeko yengqondo ukuze uwugcine.

Ukutya okunempilo kunye nokuzilolonga kubalulekile.

Ukuzivocavoca kunceda ukuphucula impilo kunye nokunciphisa umzimba. Kanye noku, kuyimfuneko ukulandela inkqubo yokutya okunempilo.

Sukudlula kumda ngelixa usenza ukutya kwaye unamathele kwinkqubo yakho yesondlo kuba ndiya kuncipha ngakumbi.

Yeyiphi imithambo enokusetyenziselwa ukwehlisa ubunzima?

Ukongeza ekuncedeni ukulahleka kwesisindo, ukuzivocavoca kunezinye izibonelelo ezifana nokuphucula isimo sengqondo, ukuqinisa amathambo kunye nokunciphisa umngcipheko wezifo ezininzi ezingapheliyo. Ukuzivocavoca ukwenza ukunciphisa umzimba Bazintoni?

Hamba

HambaNgomnye weyona mithambo ingcono yokwenza ukunciphisa umzimba. Inokwenziwa nangaliphi na ixesha kunye nendawo ngaphandle kokufuna nasiphi na isixhobo esikhethekileyo. Ikwangumsebenzi onempembelelo ephantsi, okuthetha ukuba ayiwahluli amalungu akho. 

Injongo yokuhamba imizuzu engama-3 amaxesha angama-4-30 ngeveki ukuqala ukuhamba. Ngokuhamba kwexesha, unokwandisa ngokuthe ngcembe ubude okanye ukuphindaphinda kokuhamba kwakho.

Ukubaleka

UkubalekaNgumsebenzi omkhulu wokunceda ukunciphisa umzimba. 

Izifundo ziqhutywa ngokubanzi amafutha esiswini yafumanisa ukuba inokunceda ukutshisa amafutha e-visceral ayingozi, eyaziwa ngokuba Olu hlobo lwamafutha lujikeleze amalungu angaphakathi; kubangela izifo ezahlukahlukeneyo ezingapheliyo ezifana nesifo senhliziyo kunye nesifo seswekile. 

Ukubaleka ngumsebenzi olula onokwenziwa naphi na. Xa uqala, jolise ukubaleka imizuzu engama-3-4 amaxesha angama-20-30 ngeveki.

ibhayisikili

Ukuhamba ngebhayisikile ngumsebenzi odumileyo ophucula ukomelela kwaye unokunceda ekunciphiseni ubunzima.

Nangona ukukhwela ibhayisekile ngokwesiko kwenziwa ngaphandle, iindawo ezininzi zokuzivocavoca kunye namaziko okuqina aneebhayisekile ezimileyo ezikuvumela ukuba ukhwele ngaphakathi endlini.

Ukukhwela ibhayisekile kulungile kubantu bawo onke amanqanaba okuqina, ukusuka kwabaqalayo ukuya kwiimbaleki. Ikwangumsebenzi onempembelelo ephantsi ngoko ke ayibeki uxinzelelo olukhulu kumalungu akho.

ukuqeqeshwa kobunnzima

Uqeqesho lobunzima lukhetho oludumileyo kwabo bafuna ukunciphisa umzimba. Uqeqesho lobunzima lunokunceda ekukhuthazeni ukukhula kwezihlunu ngokunyusa izinga lokuphumla kwe-metabolic (RMR), okanye amandla omzimba okutshisa iikhalori ekuphumleni.

Izifundo ezininzi, umthambo we-aerobicwabonisa ukuba umzimba waqhubeka ukutshisa iikhalori nakwiiyure ezininzi emva kokuqeqeshwa kobunzima xa kuthelekiswa

uqeqesho lwekhefu

Uqeqesho lwexeshana, olwaziwa ngakumbi njengoqeqesho lwexeshana eliphezulu (HIIT), ligama elibanzi elibhekisa ekuthobeni emva kwexesha elifutshane lokuzilolonga ngamandla.

Ngokuqhelekileyo, ukuzilolonga kwe-HIIT kuthatha imizuzu eyi-10-30 kwaye kutshisa iikhalori ezininzi. Ke i-HIIT ikunceda ukuba utshise iikhalori ezininzi ngokuchitha ixesha elincinci. 

Kwakhona, uphando oluninzi lubonise ukuba i-HIIT isebenza ngokukodwa ekutshiseni amanqatha e-belly, edityaniswe nezifo ezingapheliyo.

I-HIIT kulula ukuyiqhelanisa. Ekuphela kwento ekufuneka uyenzile kukukhetha uhlobo lomthambo kunye namaxesha okuphumla, njengokubaleka, ukutsiba okanye ukukhwela ibhayisekile.

Umzekelo, ungayinyola ibhayisekile kangangoko unako kangangemizuzwana engama-30 kwaye emva koko unyonyobe kancinci kangangemizuzu eyi-1-2. Phinda lo mzekelo imizuzu eyi-10-30. 

Pilates

Pilatessisiqalo esihle sokuzilolonga esinokunceda ekulahlekeni kobunzima. Ngelixa ingatshisi iikhalori ezininzi njengokuzilolonga okufana nokubaleka, abaninzi bakufumanisa kumnandi, bekwenza kube lula ukuyigcina.

Ngaphandle kokulahlekelwa ubunzima, i-pilates ichazwa ukunciphisa intlungu ephantsi kunye nokwandisa amandla, ukulinganisela, ukuguquguquka, ukunyamezela kunye nenqanaba lokufaneleka jikelele.

Unokwenza iiPilates ekhaya okanye kwenye yeejimu ezibonelela ngeeklasi ze-pilates. Hlanganisa kunye nokutya okunempilo okanye ezinye iindlela zokuzilolonga ezifana ne-cardio ukunciphisa ubunzima obuninzi ngalo msebenzi.

Ukuqubha

Ukuqubha yindlela eyonwabisayo yokunciphisa umzimba. Indlela oqubha ngayo imisela ukuba zingaphi iikhalori ozitshisayo. Rhoqo ngemizuzu engama-30, umntu obunzima buziikhilogram ezingama-70 utshisa ii<em>calorie ezingama-298 kwindawo yangaphantsi, ii<em>calorie ezingama-372 kwi<em>breaststroke, kunye nee<em>calorie ezingama-409 kwisitayile sebhabhathane.

Olunye uncedo lokuqubha kukuzilolonga okunempembelelo ephantsi, ngoko ke ayibeki bunzima kakhulu kumalungu akho. Ngoko ke, lukhetho olukhulu kubantu abanokulimala okanye iintlungu ezidibeneyo.

Yoga

Yogayindlela ethandwayo yokuphelisa uxinzelelo ngokwenza umthambo. Ngokuqhelekileyo a umthambo wokunciphisa umzimba Nangona ingaqwalaselwa njengesidlo esinesondlo, itshisa isixa esifanelekileyo seekhalori kwaye inika izibonelelo ezininzi zempilo ezinokonyusa ukwehla kobunzima. 

Ngaphandle kweekhalori ezitshisiweyo, uphando luye lwabonisa ukuba i-yoga inokufundisa ingqondo, enceda ukuxhathisa ukutya okungenampilo, ukulawula ukutya, kunye nokuqonda ngcono iimpawu zokulamba komzimba.

Uninzi lweendawo zokuzivocavoca zibonelela ngeeklasi zeyoga, kodwa ungayenza i-yoga naphi na. Nakubutofotofo bendlu yakho. 

Ukuzilolonga kuHambisa ukwehlisa ubunzima

Iintshukumo zokuzilolonga eziza kukunceda unciphise umzimba ngokufanelekileyo ziquka:

Ukufikelela ezantsi

Yenye yeentshukumo ezisisiseko onokuthi uzilandele ukuzigcina ulungile. Ineenzuzo ezininzi.

Kwenziwa njani?

– Lala phantsi ezandleni nasezinzwaneni zakho.

– Qinisekisa ukuba umzimba wakho ukwindlela ethe tye kwaye izandla zakho ziphantsi kwamagxa akho.

-Gcina i-abs yakho iqinile kwaye utsale iqhosha lesisu sakho ngaphakathi.

Intambo yokutsiba

Intambo yokutsiba yi-cardio exercise etshisa i-45-300 calories kwimizuzu engama-400, kuxhomekeke kubunzima.

Kwenziwa njani?

- Gcina umqolo wakho uthe tye kwaye i-abs yakho iqinile.

– Gcina iinyawo kunye.

– Ngoku tsiba iisentimitha ezimbalwa ukusuka emhlabeni kwaye uyibuyise, uvumele intambo ukuba idlule phantsi kweenyawo.

– Ukuba awunayo intambo, tsiba uye phezulu ngaphandle kwentambo kodwa qhubeka uhambisa izandla ngokungathi ubambe intambo.

Butt Kick

Ukukhaba iimpundu yenye yemithambo yentliziyo. Umahluko phakathi kokukhaba ngeempundu kunye nokubaleka kukuba xa ukhaba ngeempundu uzama ukubamba iimpundu zakho ngokutshintshana ngomlenze ngamnye. Yandisa isantya sakho ngokunjalo ukunyusa ukuqina.

Kwenziwa njani?

-Yima iinyawo zakho ziqelelene ngobubanzi kwaye uqinise i-abs yakho.

–Qalisa ngoku ukubaleka endaweni amathole akho ekhaba ngasemva kwaye iinyawo zakho ziphantse zabamba iimpundu zakho.

Uviwo

Ii-push-ups zisebenza ngendlela emangalisayo ekomelezeni iingalo kunye nokomeleza umzimba wonke.

Kwenziwa njani?

– Lala ngobuso phantsi.

– Ngoku, goba iingqiniba zakho njengoko uzithoba emhlabeni.

– Qinisa iingalo zakho kwaye uphakame kwakhona.

Ibhulorho

Ukumisa ibhulorho yenye yemithambo eyomeleza izihlunu zesisu.

Kwenziwa njani?

– Lala ngomqolo amadolo akho egobile neenyawo phantsi.

– Phakamisa isinqe sakho phezulu kangangoko ude wenze umgca othe ngqo ukusuka emagxeni ukuya emadolweni.

-Qinisa amandla akho.

-Yehlisa isinqe sakho phantsi kwaye emva koko uziphakamise.

Xhuma ngokugoba

I-squat jump yinkqubo ye-plyometric etshisa iikhalori ezingaphezulu kwaye iyasebenza kakhulu ekomelezeni i-glutes. Ukuba unayo nayiphi na ingxaki edibeneyo, kufuneka ugweme umthambo we-squat jump.

Kwenziwa njani?

– Yima nkqo iinyawo zakho ziqelelene.

– Squat ngokutyhala impundu yakho ngasemva kwaye ugobe amadolo akho.

– Tsiba ngoku kwaye ugobe kwakhona xa ufika emhlabeni.

– Yenza uphindaphindo lwe-20 ubuncinane.

I-shuttle

Ngolunye lolona qheliselo lubalaseleyo lwe-abs kuba lujolise kwi-abs ephezulu kunye nesezantsi ngaxeshanye.

Kwenziwa njani?

- Lala ngomqolo kwaye wolule iingalo zakho ngaphezulu kwentloko yakho.

– Phakamisa iingalo zakho ezithe tye nemilenze ngoku ngentshukumo enye kwaye uzame ukubamba iinzwane zakho.

-Goba umqolo wakho kwaye wenze i-20 reps.

– Sukuchukumisa imilenze yakho phantsi ukuze uqinise.

Imilenze

Olona qheliselo lulula nolusebenzayo, imiphunga isebenza kwimpundu, amathanga, i-abs kunye namathole.

Kwenziwa njani?

- Gcina umqolo wakho uthe tye kwaye i-abs yakho iqinile.

– Ngoku beka umlenze wakho wasekunene phambili kwaye ugobe idolo lakho de ithanga lakho lasekunene lihambisane nomgangatho kwaye ithanga lakho lasekhohlo li-perpendicular.

- Qinisekisa ukuba idolo lakho langaphambili liphezu kwesithende sakho.

– Tyhala ngasemva kwaye udibanise iinyawo zakho.

– Yenze ngomnye umlenze.

Tsiba isele

Ngumsebenzi osebenzayo kakhulu wokunciphisa umzimba. Ukwandisa umphumo, kubalulekile ukugubungela umgama omde kangangoko kwaye wenze ii-reps ezininzi ngokulandelelana njengoko unako.

Kwenziwa njani?

– Yima iinyawo zakho ziqelelene kwaye amadolo akho agobe kancinci.

– Tsibela phambili uhambe kangangoko unakho kwaye ubuyele kwindawo yokuqala.

– Yenza 20 uphindaphindo.

Ngenxa yoko;

Iindidi ezininzi zokuzilolonga zinceda ekunciphiseni umzimba. Iinketho zomthambo wokutshisa iikhalori ziquka ukuhamba, ukubaleka, ukukhwela ibhayisekile, ukuqubha, ukuzilolonga ngobunzima, uqeqesho lwexeshana, i-yoga, kunye neepilates.

Ngaphandle kwezi, kukho imithambo enokunceda ukunciphisa umzimba. Kubalulekile ukukhetha umthambo othanda ukuwenza. Oku kuya kukunceda ugcine ixesha elide.