Nditya ukutya okungqongqo yonke imihla. Ndisela amanzi kuphela hayi isoda
Kutheni ubunzima bam buya busanda?
Akukho mzimba unamafutha endalo; Kuphela kukuba kukho into ongayiqondiyo kakuhle.
1. Ukutya kancinci kuya kukhawulezisa ukutshiswa kwamafutha
Le ndlela inokubona isiphumo esithile ngexesha elifutshane, kwaye iya kubangela ingozi emzimbeni ixesha elide.
Uvavanyo olufanelekileyo lwenzululwazi lubonakalisile ukuba ukuba ukutya kwakho yonke imihla kweekhalori kungaphantsi kwama-800 eekhalori, impilo yakho iya kusongelwa.
Yandisa inani lomthambo kwisiseko sokutya okunempilo ukuze kuqinisekiswe ukungeniswa kweeprotein, iikhabhohayidrethi kunye namafutha. Ukuba ufuna ukunciphisa umzimba ngokukhawuleza, ungazama i-HIIT yokuphumla okuphezulu,
Izixhobo zoqeqesho lwePaitu Fitness HIIT zinokuhlangabezana ngokupheleleyo neemfuno zakho.
2. Ndifuna nje ukulahlekelwa ngamanqatha kwindawo ethile
"Ndifuna ukwenza iingalo zibhitye kancinci", "Ndifuna nje ukwenza amazantsi esisu athi tyaba"… Kodwa ilahleko yenqatha ayisekho.
Sit: Ukuhlala-akonelanga ukuba ufuna ukuphelisa amanqatha esiswini sakho. Into oyifunayo luqeqesho olupheleleyo lomzimba. Kukwanjalo nakwezinye iindawo.
3. Ukuzilolonga ngeeerobic kukwenza ube mncinci, uqeqesho lwamandla lukomeleza
Abantu abaninzi bakholelwa ukuba uqeqesho lwamandla luya kwenza umzimba ube mkhulu kwaye ugcwele. Ngapha koko, akukho lula ukuba kufanelekile.
To: Ukwehla kobunzima ngelixa ukrola, ukongeza kuqeqesho lwe-aerobic, kufuneka ukongeza uqeqesho lwamandla. Njengoko ubunzima bemisipha bonyuka, imetabolism nayo iyanda.
IPaitu Fitness inoluhlu olupheleleyo lwemigca yoqeqesho lokuqina yokuhlangabezana nazo zonke iimfuno zakho zoqeqesho lwamandla.
4. Okukhona ubila ngakumbi, kukutya ngokukhawuleza kwamafutha
Ubungakanani bokubila buhambelana nenani leencindi zomntu kunye nenani lamanzi eligcinwe emzimbeni, endaweni yokutshiswa kwamafutha ukubila.
St: Ukolula kunokuzikhulula izihlunu emva kokwenza umthambo onzima kwaye ubuyisele izihlunu eziqinileyo nezifutshane kubude obutofotofo emva kokuzilolonga. Ke ngoko, nangona ukuzolula emva kokuzilolonga kungenako ukunciphisa imilenze, kunokugcina izihlunu zikwimeko entle.
5. Ukolula kunokwenza imilenze yakho inciphe
Esona sizathu siphambili sokwandiswa kwemilenze kukujikeleza kwamafutha. Indlela yokunciphisa ukuqokelela kwamafutha kukuzilolonga rhoqo kunye nokulawula ukutya. Ukolula akuyi kuyenza incinci imeko yakho.
Plan: Cwangcisa iindlela zoqeqesho olucwangcisiweyo, ugxile kuqeqesho olomeleleyo lwenkqubo, amandla asezantsi afanelekileyo kunye ne-HIIT, kwaye utshintshe indlela ye-aerobic rhoqo.
6. Nciphisa iikhabhohayidrethi ngexesha lokutya
Ixesha elide, ii-carbohydrate zithathwa njengolona tshaba lubi kakhulu lokulahleka kobunzima, ke ngexesha lokulahleka kwamafutha, abantu abaninzi bayakuphepha nakuphi na ukutya kwe-carbohydrate ngaphambi nasemva kokuzilolonga.
Musa ukoyika ukutya ii-carbohydrate ngaphambi nasemva koqeqesho. Eyona njongo yabo kukutshisa amandla, hayi ukuwenza amanqatha.
Yitya ifayibha eninzi kunye nee-carbohydrate ezintsonkothileyo, kwaye unciphise ii-carbohydrate "ezimbi" ezinjengeenkozo ezicoliweyo kunye nesonka esimhlophe.
Ixesha Post: Jun-19-2021