Iikhuphoni ekuzingeleni: Ngelishwa, ukuncitshiswa kwamabala kuyintsomi. Iiklasi zemagazini ye-Splashy ziya kuqhubeka zithengisa izisombululo "ezikhawulezayo" "zokunciphisa amabala" emathangeni, ezinqeni, ezinqeni okanye kwizibilini, kodwa ngelishwa, aziyi kusebenza. Akukhathaliseki nokuba mangaphi na amaqhekeza asecaleni owenzayo, umqolo wakho okanye isisu sakho pas ukunciphisa ngokuthe ngqo inani leephindaphinda ozinyanzelayo ukuba uzenze. Ngokwesiqhelo ezi ndawo sifuna ukuziqinisa, ithoni, intonga okanye zinyamalale ngenye indlela kuba ziindawo apho umzimba wakho udla ngokufaka amanqatha angaphezulu. Ngoko ke, ukuba ufuna ukuphucula ukubonakala kwezi ndawo, kufuneka ulahlekelwe ngamanqatha. Kwaye kunjalo nje Indlela enye ukunciphisa amafutha. Kufuneka utshise iikhalori ezininzi kunokuba utya (ukubeka ngokulula). Iklinikhi awunakugqiba apho Nangona kunjalo, ukulahleka kwamafutha kwenzeka.
Eyona ndlela ingcono yokunciphisa amanqatha kukudityaniswa kokutya okuqinileyo (ukutya okungathintelwanga), uqeqesho lwamandla, ukulungelelaniswa kwemetabolism, kunye nokulala. Kwaye nangona sifuna iinkqubo ezinoxanduva lokuphelisa amanqatha ukuva amathuba ethu kwaye siye ngqo kwiindawo esizifunayo, ayisebenzi ngaloo ndlela! Amafutha akhutshwa ziiseli ezinamafutha ukwenza amandla; Kodwa ngaphezu kwesinye kwindalo iphela inkqubo kuphela yasekhaya. Ukulahleka kwamafutha kuthatha ixesha kwaye ngokuqinisekileyo akwenzeki ngobusuku. Kodwa kukho izinto onokuzenza ukukhawulezisa inkqubela yakho kwaye ufumane iziphumo ozifunayo. Ngoko musa ukulahla ithemba! Zama la maqhinga ukugxila ekulahlekeni kwamafutha omzimba.
Amafutha-Iqhinga #1: HIIT Cardio
Cardio yindlela enkulu yokutshisa iikhalori. Nangona kunjalo, ukuba uzimisele malunga nokulahleka kwamafutha, uya kufuna ukubandakanya ukuqeqeshwa kwe-HIIT nanini na unako. HIIT (uqeqesho lwekhefu lobunzima obuphezulu) lufuna ukuba utshintshe phakathi kweenzame ezimfutshane, ezibukhali kunye nokugqabhuka komzamo omkhulu. Njengeempembelelo zetrafikhi kwimoto, uqeqesho lwe-HIIT lufuna "igesi" ngaphezulu kune-cardio ezinzileyo (okanye i-cruise control). Uqeqesho lwe-HIIT lunokutshisa iitoni zeekhalori ngexesha elincinci et kwandisa umphumo we I-COPD (I-Oxygen Consumption egqithisileyo), enceda ukutshisa iikhalori emva kokuba umsebenzi wakho uphelile. Kumdlalo wokulahleka kwamafutha, yiloo nto kanye uyifunayo: iikhalori ezininzi zitshisiwe!
I-Fat-Tactic #2: Phakamisa ubunzima obunzima
Ukuphakamisa iintsimbi unokunyusa umgangatho wakho ophantsi et ngokwenyani). Ngenxa yokuba isihlunu sisebenza kakhulu kunamafutha, uya kudla iikhalori ezininzi ngaphambi, ngexesha, nasemva komthambo njengoko ubunzima bezihlunu zakho bukhula. Nangona kunjalo, kubalulekile ukuqaphela ukuba oku kuyathembisa lourd Ubunzima yinto ekufuneka uyenzile ukwandisa ubunzima bemisipha. Ukuphakamisa iintsimbi kwinani elikhulu lamagama aphindaphindiweyo pas thoba izihlunu zakho. Iyakutshisa iikhalori, kodwa le ndlela ayinanzuzo njengokuphakamisa iintsimbi ezinzima.
I-Fat-Tactic #3: Head-to-Toe Flex
Ungaphinda ubulale iintaka ezimbini ngelitye elinye ngokukhetha iziqhelo zoqeqesho lwamandla ezifuna amaqela angaphezulu kwezihlunu. Iintshukumo zomzimba wonke igqibelele ekunyuseni izinga lokubetha kwentliziyo kunye nokwakha amandla ngaxeshanye. Ngenxa yokuba imithambo ifuna amaqela angaphezulu kwezihlunu ukuze asebenze kunye, ufumana imbuyekezo engcono kwimizamo yakho! Singasathethi ke ukuba iintshukumo zomzimba zisebenza ngokubanzi ngokunjalo. Ukunyakaza okusebenzayo kunceda ukuphucula imisebenzi yakho yemihla ngemihla, eyinzuzo eyongezelelweyo.
Igama lokuGqibela ngaManqatha (Ilahleko)
Ekugqibeleni, ukuba amanqatha esisu ngumda wokugqibela kwaye ayiyi kwenzeka, isondlo sinokudinga ukujongwa ngokusondeleyo. Amafutha esisu anenkani kwaye ahlala ehlala ngcono yitya okunempilo. Khumbula ukuqwalasela indima ubuthongo inokudlala indima ekulahlekeni kobunzima. Ukulala kunceda umzimba wakho ubuyisele kwaye wenze umsebenzi owenzayo. Ukungabikho kokulala kukhokelela kumanqanaba aphezulu e-cortisol, okwandisa umdla wokutya. Dibanisa kunye namandla ancitshisiweyo (kwaye iiseli zakho ezityebileyo zine-30% zingaphantsi zikwazi ukuphatha i-insulin, ngokutsho Ii-Annals zamayeza angaphakathi ngo-2012) kwaye uyayibona ingxaki!
Ngelixa ukuncitshiswa kwamabala kunokubonakala njengempendulo enengqiqo kwindawo ephakathi eqinileyo kunye neengalo ezingadadayo, indlela ebanzi yempilo kunye nokuba sempilweni yeyona ndlela ingcono. Yehlisa imithambo emincinci, egxile kwi-laser ukuze ufumane i-cardio ebukhali ngakumbi, iintsimbi ezinzima, kunye nokushukuma komzimba ogcweleyo. Gcina iliso kwisondlo, ukulala kunye noxinzelelo. Usenokumangaliswa ukuba zikhawuleza kangakanani iziphumo.