Ingabe Ukuzivocavoca Kwenza Ube Buthaka? Ukuzivocavoca Kwesisindo

Kukhona i-equation elula yokulahlekelwa isisindo. Isebenzisa ama-calories amaningi kunalawo owathathayo… Labo abafuna ukwehlisa isisindo bayelulekwa ukuba bazivocavoce kanye nokudla futhi kuthiwa bazoncipha kalula ngokushisa ama-calorie engeziwe.

Nokho, abanye bacabanga ukuthi ukuvivinya umzimba akuphumeleli ekunciphiseni isisindo. Ngoba bathi ukuvivinya umzimba kubenza balambe futhi badle kakhulu ngemva kokuzivocavoca.

Ukuzivocavoca kuwumsebenzi onempilo

Ukuzivocavoca kuwumsebenzi obalulekile empilweni enempilo. Yehlisa ingozi yezifo eziningi, okuhlanganisa ukukhuluphala ngokweqile, isifo sikashukela, i-osteoporosis nezinye izinhlobo zomdlavuza.

Ukuzivocavoca njalo kucatshangwa ukuthi kunciphisa izinga lezifo ngo-50%. Kungumsebenzi owusizo futhi wokuphumula, ukukhulula ukucindezeleka kanye nempilo yengqondo.

Uma ucabangela imiphumela yokuzivocavoca emzimbeni nempilo yobuchopho, kubalulekile ukuzivocavoca ngisho nangezinye izinzuzo zayo, ngisho noma kungasebenzi ekunciphiseni isisindo.

Khomba ukunciphisa amafutha, hhayi ukuncipha

Ukuzivocavoca ngokuvamile kunconywa kulabo abafuna ukunciphisa umzimba. Kodwa umgomo ngalokhu kufanele kube ukulahlekelwa kwamafutha, hhayi ukulahlekelwa isisindo.

Uma ufuna ukunciphisa umzimba ngokukhawulela ukudla kwakho kwekhalori ngaphandle kokuzivocavoca, uzolahlekelwa imisipha kanye namafutha.

Lapho sincipha, kulinganiselwa ukuthi ingxenye yesine yesisindo esilahlekelwayo isuka emisipha. Lapho ama-calories encishisiwe, umzimba kufanele uthole uphethiloli wawo kwezinye izindawo.

Ngeshwa, lokhu kusho ukuthi amaprotheni emisipha ayashiswa. Ukusebenzisa uhlelo lokuzivocavoca kanye nokudla kunciphisa inani lemisipha elahlekile. Imisipha yizakhiwo ezisebenzayo kunamafutha. Ngakho ukulahlekelwa kwemisipha akunakugwenywa lapho ulahlekelwa isisindo.

Ukuzivocavoca akukwenzi nje ulahlekelwe isisindo, futhi kunemiphumela ebalulekile empilweni evamile kanye ne-metabolic. Uma uvivinya umzimba phakathi nenqubo yokulahlekelwa isisindo, ungase ulahlekelwe amafutha futhi wakhe imisipha. Yingakho ungeke ubone ukwehla kwesisindo esikalini.

Ngenxa yalesi sizathu, kuyoba usizo ukukala ukhalo lwakho namaphesenti amafutha omzimba ngezikhathi ezithile. Izikali azikhulumi iqiniso ngaso sonke isikhathi.

I-Cardio isiza ukushisa ama-calories futhi inciphise amafutha omzimba

Enye yezinhlobo ezidume kakhulu zokuvivinya umzimba ukuze unciphise umzimba ukuzivocavoca kwe-cardio. Ngokwesibonelo; ukuhamba, ukugijima, ukugibela ibhayisikili nokubhukuda...

ukuzivocavoca kwe-aerobicAyisebenzi kahle kusisindo somzimba kunokuzivocavoca okufana nokuphakamisa izinsimbi. Isebenza kangcono ekushiseni ikhalori.

Ucwaningo lwenziwa kubantu abangu-141 abakhuluphele nabakhuluphele ngokuthi ukuzivocavoca kwe-cardio izinyanga ezingu-10 kubathinte kanjani. Ukudla kwekhalori kulaba bantu, abahlukaniswe ngamaqembu amathathu, akuzange kuncishiswe. Ngokusho kwalokhu;

 1.iqembu: Wenza ama-calories angu-5 wokuzivocavoca kwe-cardio izinsuku ezingu-400.

Iqembu lesi-2: Wenza ama-calories angu-5 wokuzivocavoca kwe-cardio izinsuku ezingu-600.

Iqembu lesi-3: Akazange azivocavoce.

Abahlanganyeli beqembu loku-1 balahlekelwa u-4.3% wesisindo somzimba wabo, kanti labo abaseqenjini lesi-2 balahlekelwa ngu-5.7%. Iqembu lesithathu lithole isisindo esingu-3%.

Olunye ucwaningo luye lwathola ukuthi ukuzivocavoca kwe-cardio kuphumelela ekushiseni amafutha ayingozi anqwabelana esiswini, ngaleyo ndlela kunciphisa ingozi yohlobo lwe-2 yesifo sikashukela.

Ngakho-ke, isisindo singalawulwa ngokuzivocavoca kwe-cardio, nempilo ye-metabolic nayo iyathuthuka. Ungakwazi futhi ukushisa ama-calories amaningi owadlayo ngokuzivocavoca.

Ukuphakamisa izinsimbi kusiza ukushisa ama-calories

Wonke umsebenzi womzimba usiza ukushisa amakhalori. Ukuqeqeshwa kokumelana, njengokuphakamisa izinsimbi, kunezinzuzo ezingaphezu kwalokho. Ngaphezu kokuba nempilo futhi unamandla, kuyasiza nokwakha imisipha.

Abantu abadala abahlezi balahlekelwa i-3-8% yemisipha yabo ngokuhamba kwesikhathi nangesikhathi eside. Ukuba nemali eningi isilinganiso se-metabolicKuyasiza ukushisa ama-calories ngisho nalapho uphumule. Ukwandisa izinga le-metabolism nakho kusiza ukwehlisa isisindo.

Uhlelo lokuqeqesha lokuphakamisa izinsimbi lwasetshenziswa kwabesifazane abangu-48 abakhuluphele ngokudla okunekhalori ephansi kakhulu. Ngenxa yalolu hlelo, abesifazane bagcina isisindo sabo semisipha, bakhulisa izinga lokugayeka kokudla kanye nesisindo somzimba.

Abesifazane abalandela uhlelo olufanayo lokudla futhi abangaziphakamisi izinsimbi bathola ukwehla kwezinga labo lokugayeka kokudla kanye nokulahlekelwa kwemisipha.

Ngenxa yalesi sizathu, ukwenza ukuqeqeshwa kokumelana okufana nokuphakamisa izinsimbi kuphumelela kakhulu ekulahlekelweni isisindo kanye nokugcina isisindo semisipha ngokuhamba kwesikhathi.

Eqinisweni, ukugcina isisindo kunzima kakhulu kunokulahlekelwa isisindo. Imisebenzi efana nokuphakamisa izinsimbi ingakusiza kulokhu.

Abanye badla kakhulu ngenkathi bezivocavoca

Esinye sezikhalo esikhulu ngokuzivocavoca ukuthi kudala indlala futhi kukwenza udle kakhulu. Ukuvuza kwama-calories ashiswe ngokuzivivinya ngokudla kubangela ukukhuluphala, ingasaphathwa yokuncipha kwesisindo.

Nakuba kungelona iqiniso kuwo wonke umuntu, ucwaningo luthole ukuthi abanye abantu badla kakhulu ngemva kokuzivocavoca.

Ukuzivocavoca kungenza kusebenze amahomoni alawula ukudla. Enye yamahomoni athinta ukusebenza komzimba “ghrelin“Yihomoni yendlala. Ucwaningo lubonisa ukuthi ngemva kokuzivocavoca okukhulu, isifiso sokudla siyehla.

Lokhu kubizwa ngokuthi “exercise anorexia” futhi kwenzeka ngenxa yokuncipha kwehomoni i-ghrelin. Nokho, amazinga e-ghrelin abuyela kwesejwayelekile ngemva kwesigamu sehora.

Nakuba kukhona ukuxhumana phakathi kwesifiso sokudla kanye ne-ghrelin, akuthinti inani lokudla okudlayo ngemva kokuzivocavoca.

Imiphumela yokuzivocavoca ngesifiso sokudla ingumuntu ngamunye, okungukuthi, ubonakala ngendlela ehlukile kumuntu ngamunye. Ngokwesibonelo; Ngemuva kokuzivocavoca okukhulu, abesifazane bavame ukudla kakhulu kunamadoda.

Ngokunjalo, abantu abakhuluphele ngokweqile badla kancane ngemva kokuzivocavoca kunabantu abakhuluphele. Ngakho-ke kukuwe ukuthi ulawule ukudla kwakho ngemva kokuzivocavoca.

Kungenzeka yini ukunciphisa umzimba ngokuzivocavoca?

Umphumela wokuzivocavoca njengokuncipha kwesisindo noma ukuzuza kwesisindo uyahlukahluka kumuntu nomuntu. Abantu abaningi balahlekelwa isisindo ngokuhamba kwesikhathi ngokuzivocavoca, abanye bahlala bezinzile, kanti abanye bayakhuluphala. Kodwa abantu abaningi abazuza isisindo bazuza imisipha, hhayi amafutha.

Nokho, lapho ukudla nokuzivocavoca kuqhathaniswa, singasho ukuthi ukudla kuphumelela kakhulu kunokuzivocavoca inqubo yokulahlekelwa isisindo. Nokho, isu elingcono kakhulu ukuhlanganisa ukudla nokuzivocavoca.

Abantu abalahlekelwa isisindo bavame ukuzivocavoca

Ukugcina isisindo kunzima kakhulu kunokulahlekelwa isisindo. Ucwaningo lubonisa ukuthi u-85% wabantu abalahlekelwa isisindo ngokudla banenkinga yokulondoloza isisindo sabo.

Lezi zifundo zenziwe kubantu abalahlekelwe isisindo esiningi phakathi neminyaka, futhi laba bantu babevame ukuzivocavoca ukuze balondoloze isisindo sabo.

Kubalulekile ukukhetha umsebenzi ongawujabulela ngokwendlela ophila ngayo kanye nesimo somqondo wakho ukuze ukulondoloze.

Ukudla okunempilo kanye nokuzivocavoca kubalulekile.

Ukuzivocavoca kusiza ukuthuthukisa impilo nokunciphisa isisindo. Ngokuhambisana nalokhu, kuyadingeka ukulandela uhlelo lokudla okunempilo.

Ungadluli umkhawulo ngenkathi wenza ukudla futhi unamathele ohlelweni lwakho lokudla okunempilo ngoba ngizolahlekelwa isisindo esiningi.

Yiziphi Izivivinyo Ezingasetshenziswa Ukuze Unciphise Isisindo?

Ngaphezu kokusiza ekunciphiseni isisindo, ukuzivocavoca kunezinye izinzuzo, njengokuthuthukisa isimo sengqondo, ukuqinisa amathambo, nokunciphisa ingozi yezifo eziningi ezingapheli. Ukuzivocavoca okufanele ukwenze ukuze ulahlekelwe isisindo yini izi

Hamba

HambaKungenye yezindlela ezingcono kakhulu zokuzivocavoca ukuze ulahlekelwe isisindo. Kungenziwa nganoma yisiphi isikhathi nendawo ngaphandle kokudinga imishini ekhethekile. Futhi kuwumsebenzi onomthelela omncane, okusho ukuthi awucindezeli amalunga akho. 

Hlela ukuhamba imizuzu engu-3 izikhathi ezingu-4-30 ngesonto ukuze uqale ukuhamba. Ngokuhamba kwesikhathi, ungakwazi kancane kancane ukwandisa ubude besikhathi noma imvamisa yokuhamba kwakho.

ukugijima

ukugijimaKungumsebenzi omuhle wokusiza ukwehlisa isisindo. 

Izifundo zisebenza ngokujwayelekile amafutha esiswini ithole ukuthi ingasiza ukushisa amafutha e-visceral ayingozi, aziwa ngokuthi Lolu hlobo lwamafutha luzungeza izitho zangaphakathi; kubangela izifo ezihlukahlukene ezingapheli njengesifo senhliziyo nesifo sikashukela. 

Ukugijima kuwumsebenzi olula ongenziwa noma yikuphi. Uma uqala, hlose ukugijima imizuzu engu-3-4 izikhathi ezingu-20-30 ngesonto.

ibhayisikili

Ukuhamba ngebhayisikili kuwukuzivocavoca okudumile okuthuthukisa ukuqina futhi kungasiza ekunciphiseni isisindo.

Nakuba ukuhamba ngebhayisikili ngokwesiko kwenziwa ngaphandle, izikhungo eziningi zokuzivocavoca nezokujima zinamabhayisikili amile akuvumela ukuthi ujikeleze ungaphakathi endlini.

Ukuhamba ngebhayisikili kuhle kakhulu kubantu bawo wonke amazinga okufaneleka, kusukela kwabaqalayo ukuya kubasubathi. Futhi kuwumsebenzi onomthelela omncane ngakho-ke akubeki ingcindezi enkulu emalungeni akho.

ukuqeqeshwa kwesisindo

Ukuqeqeshwa kwesisindo kuyisinqumo esithandwayo kulabo abafuna ukunciphisa umzimba. Ukuqeqeshwa kwesisindo kungasiza ekukhuthazeni ukukhula kwemisipha ngokwandisa izinga lokuphumula lomzimba (RMR), noma amandla omzimba okushisa amakholori lapho uphumule.

Izifundo eziningi, ukuzivocavoca kwe-aerobicwabonisa ukuthi umzimba waqhubeka ushisa ama-calories ngisho namahora ambalwa ngemva kokuqeqeshwa kwesisindo uma kuqhathaniswa

ukuqeqeshwa isikhawu

Ukuqeqeshwa kwesikhashana, okwaziwa kakhulu ngokuthi ukuqeqeshwa kwesikhashana kwe-high-intensity interval (HIIT), igama elibanzi elisho ukwehlisa ijubane ngemva kwezikhathi ezimfushane zokuzivocavoca okukhulu.

Ngokuvamile, ukujima kwe-HIIT kuthatha imizuzu eyi-10-30 futhi kushisa amakholori amaningi. Ngakho-ke i-HIIT ikusiza ukuthi ushise amakholori amaningi ngokuchitha isikhathi esincane. 

Futhi, ucwaningo oluningi luye lwabonisa ukuthi i-HIIT iphumelela ngokukhethekile ekushiseni amafutha e-belly, okuye kwaxhunyaniswa nezifo ezingapheli.

I-HIIT kulula ukuyisebenzisa. Okufanele ukwenze ukukhetha uhlobo lokuzivocavoca nezikhathi zokuphumula, njengokugijima, ukugxuma noma ukugijima ngebhayisikili.

Isibonelo, ungakwazi ukulinyathela ibhayisikili kanzima ngangokunokwenzeka imizuzwana engu-30 bese ulishayela kancane imizuzu engu-1-2. Phinda le phethini imizuzu engu-10-30. 

Pilates

Pilateskuwumsebenzi omuhle wokuqala ongasiza ekunciphiseni isisindo. Nakuba ingashisi ama-calories amaningi njengokuzivocavoca kwe-aerobic njengokugijima, abaningi bakuthola kujabulisa, okwenza kube lula ukukugcina.

Ngaphandle kokulahlekelwa isisindo, ama-pilates kuthiwa anciphisa ubuhlungu obuphansi emuva futhi andise amandla, ibhalansi, ukuguquguquka, ukukhuthazela kanye nezinga lokuqina elijwayelekile.

Ungenza ama-Pilates ekhaya noma kwenye yezindawo zokuzivocavoca ezinikeza amakilasi e-pilates. Hlanganisa nokudla okunempilo noma ezinye izinhlobo zokuzivocavoca ezifana ne-cardio ukuze ulahlekelwe isisindo esiningi ngalo msebenzi.

Ukubhukuda

Ukubhukuda kuyindlela ejabulisayo yokwehlisa isisindo. Indlela obhukuda ngayo inquma ukuthi mangaki amakholori owashisayo. Njalo emizuzwini engu-30, umuntu ongamakhilogremu angu-70 ushisa ama-calories angu-298 endaweni ephansi, ama-calories angu-372 ku-breaststroke, nama-calories angu-409 ngesitayela sovemvane.

Enye inzuzo yokubhukuda ukuthi kuwukuvivinya umzimba okungenamthelela omncane, ngakho akufaki ubunzima obukhulu emalungeni akho. Ngakho-ke, kuyindlela enhle kubantu abanokulimala noma ubuhlungu obuhlangene.

Yoga

Yogakuyindlela edumile yokukhulula ukucindezeleka ngokuzivocavoca. Ngokuvamile a ukuzivocavoca umzimba Nakuba kungabhekwa njengokudla okunomsoco, kushisa inani elihloniphekile lamakholori futhi kunikeza izinzuzo eziningi zezempilo ezingase zithuthukise ukuncipha kwesisindo. 

Ngaphandle kwama-calories ashisiwe, ucwaningo luye lwabonisa ukuthi i-yoga ingafundisa ukucabangela, okusiza ukumelana nokudla okungenampilo, ukulawula isifiso sokudla, nokuqonda kangcono izimpawu zokulamba komzimba.

Amajimu amaningi anikeza amakilasi e-yoga, kodwa ungenza i-yoga noma yikuphi. Nasekunethezekeni kwekhaya lakho. 

Ukuzivocavoca Kunyakazisa Ukunciphisa Isisindo

Izinyathelo zokuzivocavoca ezizokusiza ulahlekelwe isisindo ngokuphumelelayo zihlanganisa:

Efike Phansi

Kungenye yezinyathelo eziyisisekelo ongayilandela ukuze uzigcine ufanelekile. Inezinzuzo eziningi.

Kwenziwa kanjani?

– Lala phansi ngezandla nasezinzwaneni.

– Qiniseka ukuthi umzimba wakho usemgqeni oqondile futhi izandla zakho zingaphansi kwamahlombe akho.

- Gcina i-abs yakho iqinile futhi udonse inkinobho yakho yesisu phakathi.

Ingqathu

I-Jumping rope kuwumsebenzi we-cardio oshisa ama-calories angu-45-300 ngemizuzu engu-400, kuye ngesisindo.

Kwenziwa kanjani?

- Gcina umhlane wakho uqondile futhi i-abs yakho iqinile.

– Gcina izinyawo ndawonye.

– Manje gxuma ama-intshi ambalwa ukusuka phansi bese uyibuyisela emuva, uvumele intambo ukuba idlule ngaphansi kwezinyawo.

– Uma ungenayo intambo, gxuma uye phansi ngaphandle kwentambo kodwa uqhubeke unyakazisa izandla sengathi ubambe intambo.

I-Butt Kick

I-Butt kick ingenye yezivivinyo zenhliziyo. Umehluko phakathi kokukhahlela izinqe nokugijima ukuthi ekukhahleleni kwezinqe uzama ukuthinta isinqe sakho ngokushintshana ngomlenze ngamunye. Khulisa isivinini sakho futhi ukwandisa umfutho.

Kwenziwa kanjani?

- Yima izinyawo zakho zihlukene ngobubanzi bese uqinisa i-abs yakho.

- Manje qala ukugijima endaweni lapho amankonyane akho ekhahlela emuva futhi izinyawo zakho zicishe zithinte isinqe sakho.

Isivivinyo

Ama-push-ups asebenza ngendlela emangalisayo ekuqiniseni izingalo nokuqinisa umzimba wonke.

Kwenziwa kanjani?

– Lala ubheke phansi.

– Manje, gobisa izindololwane zakho njengoba uzehlisela phansi.

– Qinisa izingalo zakho bese uvuka futhi.

kwebhuloho

Ukuma kwebhuloho kungenye yezivivinyo eziqinisa imisipha yesisu.

Kwenziwa kanjani?

– Lala ngomhlane ugobe amadolo nezinyawo phansi.

– Phakamisa amahips akho phezulu ngangokunokwenzeka aze enze umugqa oqondile ukusuka emahlombe kuye emadolweni.

- Qinisa ama-glutes akho.

- Yehlisa izinqe zakho phansi bese uziphakamisela phezulu.

Gxuma Gxuma

Ukugxuma kwe-squat kuwumsebenzi we-plyometric oshisa amakholori amaningi futhi uphumelela kakhulu ekuqiniseni ama-glutes. Uma unezinkinga ezihlangene, kufanele ugweme umsebenzi we-squat jump.

Kwenziwa kanjani?

– Yima uqonde izinyawo zakho zihlukene ngobubanzi be-hip.

– Squat ngokuphusha isinqe sakho emuva futhi uguqe ngamadolo.

– Gxuma manje bese ugoqa futhi lapho ufika phansi.

– Yenza okungenani izimpinda ezingama-20.

Shuttle

Ingenye yezivivinyo ezihamba phambili ze-abs ngoba iqondise i-abs ephezulu nephansi ngesikhathi esisodwa.

Kwenziwa kanjani?

– Lala ngomhlane bese welula izingalo zakho ngaphezu kwekhanda lakho.

– Manje phakamisa izingalo nemilenze yakho eqondile ngokunyakazisa okukodwa bese uzama ukuthinta izinzwane zakho.

- Gobisa umhlane wakho wenze izikhathi ezingu-20.

– Ungathinti imilenze yakho phansi ukuze uqinise.

Ama-lumges

Enye yezindlela ezilula nezisebenza ngempumelelo, amaphaphu asebenza ezinqeni, amathanga, i-abs namathole.

Kwenziwa kanjani?

- Gcina umhlane wakho uqondile futhi i-abs yakho iqinile.

- Manje beka umlenze wakho wesokudla phambili bese ugoba idolo lakho kuze kube yilapho ithanga lakho lesokudla lihambisana nephansi futhi ithanga lakho lesobunxele li-perpendicular.

- Qinisekisa ukuthi idolo lakho langaphambili liphezu kwesithende sakho.

– Pushela emuva futhi uhlanganise izinyawo zakho.

– Kwenze ngomunye umlenze.

Gxuma Ixoxo

Kungumsebenzi ophumelelayo kakhulu wokulahlekelwa isisindo. Ukwandisa umphumela, kubalulekile ukumboza ibanga elide ngangokunokwenzeka futhi wenze ama-reps amaningi ngokulandelana ngangokunokwenzeka.

Kwenziwa kanjani?

– Yima izinyawo zakho zihlukene kakhulu futhi amadolo akho agobe kancane.

- Gxumela phambili ukuze uhambe ibanga elide ngangokunokwenzeka futhi ubuyele endaweni yokuqala.

- Phinda izikhathi ezingu-20.

Ngenxa yalokho;

Izinhlobo eziningi zokuzivocavoca zisiza ekunciphiseni isisindo. Izinketho zokuzivocavoca zokushisa ama-calories zihlanganisa ukuhamba, ukugijima, ukugibela ibhayisikili, ukubhukuda, ukuqeqeshwa kwesisindo, ukuqeqeshwa kwesikhashana, i-yoga, nama-pilates.

Ngaphandle kwalokhu, kukhona izivivinyo ezingasiza ekunciphiseni isisindo. Kubalulekile ukukhetha umsebenzi othanda ukuwenza. Lokhu kuzokusiza ukuthi uyisekele ngokuhamba kwesikhathi.