Isalathiso sesiqulatho sephepha
Kolu ngeno lwe Ok pool Reform Siza kuthetha nawe malunga nendlela ukubhukuda okunenzuzo ngayo ukunciphisa umzimba (ukunciphisa umzimba).
Ngaba ukuqubha ngumthambo olungileyo ukuze unciphise umzimba?
Xa abantu bethatha isigqibo sokunciphisa umzimba, into yokuqala ephambili abanayo kukufumana ubulungu babo bejim.
Nangona kunjalo, awudingi ukujoyina ijim ukuguqula umzimba wakho. Kuyinyani ukuba unokufumana iziphumo ezifanelekileyo ngemisebenzi oyithandayo, efana nokuqubha.
Ngokutsho kukaFranklin Antonian, umqeqeshi wobuqu kunye nomlungelelanisi womzimba, ukuqubha ayisiyiyo kuphela indlela yokupholisa ngemini eshushu yasehlotyeni, kodwa yenye yeendlela zokunciphisa umzimba. Njengoko unokubaleka, unokuphulukana ngokulula nobunzima obufanayo ngoncedo lwemithambo yokuqubha. Ewe, emva kokuqubha, unokulawula okanye ujonge ubunzima bakho usebenzisa Ikhalori yokubala ukunciphisa umzimba.
Ziziphi iingenelo zokuqubha ukuze unciphise umzimba?
Kubantu abaninzi, ukuzama ukunciphisa umzimba kunokubonakala ngathi kuyingozi enkulu. Kodwa kukho imisebenzi emininzi enokunceda ukutsiba uhambo lwakho lokuncipha, kwaye ukuqubha yenye yazo.
Nazi ezinye zezizathu zokuba ukuqubha kunokusebenza ekulahlekeni kobunzima:
- Okokuqala, ukuqubha ngumsebenzi omkhulu wentliziyo. Ifumana ukumpompa kwentliziyo kwaye inceda ukutshisa iikhalori. Ukongeza, ukuba yimpembelelo ephantsi, ayilonakalisi amalungu okanye izihlunu.
- Okwesibini, ukubhukuda kunokunceda ukwandisa ubunzima bemisipha. Izihlunu ezinamandla zinceda ekuphuculeni imetabolism, enokukhokelela ekulahlekeni kwesisindo esingaphezulu kwexesha.
- Okokugqibela, ukuqubha kunokunceda ukunciphisa amanqanaba oxinzelelo. Xa unoxinzelelo, umzimba wakho uvelisa i-cortisol, enokukhokelela ekufumaneni ubunzima. Ngoko ngokunciphisa uxinzelelo ngokuqubha, unokukwazi ukukhuthaza ngokungathanga ngqo ukunciphisa umzimba.
Ukuba ujonge ukuzilolonga okuya kukunceda unciphise umzimba kwaye uphucule impilo yakho iyonke, ukuqubha lukhetho olukhulu. yizame namhlanje
Iingcebiso ezi-3 zokuqubha zokunciphisa umzimba ngokuqubha
Akukhathaliseki nokuba uqubha ukuze unciphise umzimba, wongeze ithoni yezihlunu, okanye utshintshe umthambo wakho, apha sixoxa ngezona ziphumo zibalaseleyo ozifumanayo emva kokuqubha ukuncipha.
Isiphakamiso sokuqala: Qubha kusasa phambi kokutya
- Ewe, ukuqubha ekuseni akulunganga kuye wonke umntu, nangona kunjalo, kufanelekile ukuba uzame ukuba nephuli ngaphambi kokusebenza. Ukuvuka ekuseni kwaye ukuya kuqubha kuya kunceda umzimba wakho ube kwimeko ekhawulezayo elungele ukusebenzisa amanqatha awagcinayo emzimbeni ukuze ufumane amandla. U-Nick Rizzo, umqeqeshi kunye nomlawuli wokuqina kwi-RunRepeat.com uthi, "Ukuqubha ayisiyonto nje intle yokuzilolonga, kodwa kukuzilolonga umzimba wonke, ukuze ufumane iziphumo ezintle kuyo." Kwaye ungaqinisekisa ezi ziphumo ngesi calculator yokulahleka kobunzima yasimahla kwi-intanethi.
qubha womelele kwaye ukhawuleze
- Xa usaqala nje, ukuqubha kutshisa iikhalori ezininzi emzimbeni. Kodwa ukuba izakhono zakho zokuqubha ziyaphucuka kwaye ube usebenza kakhulu, izinga lentliziyo yakho alinyuki kangako. Ngokutsho kukaJohnson, qubha ngamandla kwaye ngokukhawuleza ukugcina ukubetha kwentliziyo yakho. Unganxiba umkhondo wokuqina womzimba ongenamanzi ukuze ubone ukubetha kwentliziyo yakho xa uqubha. Khumbula ukuba izinga lentliziyo yakho ekujoliswe kuyo kufuneka libe malunga ne-50 ukuya kwi-70 yepesenti yezinga eliphezulu lentliziyo yakho ngexesha lokuzilolonga okuphakathi. Nangona kunjalo, unokuqikelela ukuba zingaphi iikhalori ozifunayo ukuzitshisa ukuze unciphise umzimba ngoncedo lwe-calculator yokulahleka kwesisindo yasimahla kwi-Intanethi.
Guqula inkqubo yakho yokuqubha
Ukuba uqubha ngesantya esifanayo kwaye usebenzisa indlela efanayo ngokuphindaphindiweyo, umzimba wakho unokufikelela kwinqanaba elithile. Yindlela entle ukuba uphuma kwindawo yakho yokuthuthuzela kwaye ulungisa indlela yakho yokusebenzisa amaqela ahlukeneyo emisipha, njengoko inceda ukwandisa iziphumo zakho. Unokujonga kwakhona iziphumo zakho usebenzisa i-calculator yokulahleka kobunzima kwi-intanethi.
Kufuneka uqubhe kangaphi ukuze ubone iziphumo?
Akukho mpendulo inye kulo mbuzo, njengoko ukuqubha rhoqo okufunekayo ukuze ufumane iziphumo kuya kwahluka ngokuxhomekeke kwiinjongo zakho.
Nangona kunjalo, iingcali ezininzi zincoma ukuqubha ubuncinane kathathu ngeveki ukuba ufuna ukubona ukuphucuka okubalulekileyo kwinqanaba lakho lokufaneleka.
Ukuqubha kukuzilolonga okukhulu komzimba wonke, ukubonelela ngoqeqesho lwe-aerobic kunye nokuxhathisa. Ukongezelela, yimpembelelo ephantsi, oku kuthetha ukuba ayichaphazeli amalungu. Ukuba eli lixesha lakho lokuqala ukuqubha, ungaqala ngokuqubha kanye okanye kabini ngeveki. Nje ukuba ukhulise amandla akho, unokonyusa amaxesha okusebenza kwakho. Khumbula ukuba kufuneka umamele umzimba wakho kwaye uthathe ikhefu xa uwafuna; Ukuba ulandela inkqubo yokubhukuda rhoqo, ngokuqinisekileyo uya kubona iziphumo ngexesha elifutshane.
Ukuqubha ngumsebenzi ogqwesileyo wokunciphisa umzimba, njengoko amanzi enika ukuxhathisa kwendalo okunceda ukwakha izihlunu kunye nokutshisa iikhalori.
Ukuqubha kwakhona kunika inzuzo eyongezelelweyo yokuzivocavoca okuphantsi, okwenza kube lula kumalungu kunezinye iindlela zomsebenzi we-aerobic. Ukuqubha kunokukunceda utshise ukuya kutsho kuma-500 eekhalori ngeyure, ngokuxhomekeke kukuqina komthambo.
Ngaba ukuqubha ngumthambo olungileyo kwabaqalayo okanye abo batyebe kakhulu okanye batyebe ngokugqithiseleyo?
Xa kuziwa ekusebenzeni, kukho iindlela ezininzi ezahlukeneyo onokukhetha kuzo.
Abanye abantu bakhetha ukuzilolonga okuphezulu okwenza intliziyo yabo iphakame, ngelixa abanye bekhetha imisebenzi enempembelelo ephantsi elula kumalungu.
Ukuqubha lukhetho olukhulu lwabantu bawo onke amanqanaba okuqina, kwaye luneenzuzo ezininzi ezizodwa.
Kwabaqalayo okanye abo batyebe kakhulu okanye batyebe kakhulu, ukuqubha lukhetho olufanelekileyo kuba ngumsebenzi onempembelelo ephantsi ethambileyo kumalungu.
Ngaphezu koko, ukuqubha kukuzilolonga okugcweleyo komzimba, ukubonelela ngokuzilolonga okujikelezileyo okunokunceda ithoni kunye nokwakha izihlunu. Kwaye ngenxa yokuba amanzi exinene kunomoya, ukuqubha kunika ukuxhathisa okunokunceda ukwakha amandla kunye namandla.