Ukuba ndabaleka elingakanani ukuba unciphise umzimba? Yenza ukusebenzisa iinkqubo fitness

Awukwazi ukukhetha into ezemidlalo ukwenza njalo njengoko kunokwenzeka ukuba unciphise umzimba ngokukhawuleza? Ukuqubisana isebenza. Ukuba uyakholwa iingcali, ngendlela esebenza kakuhle ngakumbi alikafiki yasungulwa.

Ukubaleka - ifomu ezininzi zendalo imithambo, kwamnceda emzimbeni. Nangona yokunkcunkca isebenze zonke iinkqubo, ukususela zemiphunga ukuya kwegazi. Ukuganga phezulu nokubaleka, wena nje ubunzima bomzimba, kodwa ukuphucula impilo yabo.

Izazinzulu e Yale University baye baqhuba izifundo umbuzo ufuna kangakanani ukubaleka ukuze ukuncipha. Ngokutsho ngeziphumo zabo, amaxesha 3-4 ngeveki ukuze amalungiselelo njengomtyibilizi ngokwaneleyo.

Marathon for saqala

Sathi sakubaleka ke yeyona hlobo elinako ukuzihlawulela iSebe qete. Konke kufuneka uqale uqeqesho - oku izihlangu elungileyo ezemidlalo, iimpahla obutofotofo, kwaye ubukho kwi kufutshane epakini, inkundla yezemidlalo emhlabeni. Ukuze isebenze phezu asphalt okanye kufutshane kweendlela ezixakekileyo ayikhuthazwa.

Ukuba ukhetha abaleke ngokutshiswa amanqatha, kodwa bengenalo uqeqesho olufanelekileyo, qala kwi ubuncinane. Phakathi kwemizuzu eli-10 ngomzuzu enye isebenze umzuzu ukuhamba ngokukhawuleza. Ngcembe kwandisa ixesha ukubaleka imizuzu 1-2, ngoxa uphuma ayitshintshanga ixesha lokuphumla. Xa ukwazi ukubaleka ngaphandle ikhefu lemizuzu eli-10 ngexesha, ungakwazi ukwandisa ixesha run. ukuba Ndabaleka elingakanani ukunciphisa umzimba, oko kumiselwa empirically kuphela. Njengoko usazi, amanqatha liqala ukuvuthela kuphela emva kwemizuzu engama-20 imithambo aerobic, ngoko umzimba kufuneka kuhlala imizuzu ezingama-30.

Uqeqesho ukuba iimbaleki "eliphezulu"

dieters abaninzi ujongene nengxaki i "ihewu". Xa ulwimi ngakumbi olulula, ubunzima ima na ndawo yaye akafuni ukuba siwe ngakumbi. Kulo mzekelo, ungaqhubeka ukuthobela yonke imithetho yonikezelo kunye nesahlulo kunye ngobunzulu efanayo ngaphambili. Kodwa oko kuya kuba nayiphi na. Ingaba ikhona indlela ukushifta ubunzima ngaphandle emhlabeni? Ewe, ilula kakhulu. Kufuneka ukutshintsha umthwalo ngexesha umthambo.

Iprogram yoqeqesho lokuphumla yenzelwe kwiiveki ezi-6. Njengoko ifudumale inikezela njengomtyibilizi lula kumgama oziimitha 800.

kwiveki yokuqala: ikwazi enye ekhawulezileyo njengomtyibilizi, alwe ndlela zonke umgama nama-200 eemitha.

kwiveki yesibini: isebenza kumhlaba othe tyaba ngesantya kunye nemizuzu engama-30.

kwiveki yesithathu: cross-lizwe, malunga nemizuzu engama-30.

Iveki ezine: akukho ezahlukeneyo kowangaphambili.

kwiveki Okwesihlanu: lokubaleka iimitha ezingama-400 kunye kwiimitha 250 njengomtyibilizi. Uphinde amaxesha 6.

veki lesithandathu: a baleka ekhawulezileyo flat sezwe.

Interval uqeqesho kusabela ukutya kwaye, ngenxa yoko, ukunceda ukuba tyhala ubunzima lithomalele.

iingcebiso ezithile ufuna malini ukuze ephunyezwayo ukuze ukunciphisa umzimba, ayikho. Umntu ngamnye ezahlukeneyo, ngoko ke ixesha yoqeqesho ixhomekeke ukomelela ngokwasemzimbeni, impilo jikelele, kunye nemozulu. Iyavakala ukuseka ucwangciso ukunciphisa ubunzima kunye ukubeka lonke utshintsho.

Yinto eyaziwayo ukuba ukusebenzisa aerobic (kwaye oku kuquka kunye nokubaleka), kubalulekile kakhulu ukuba esweni izinga intliziyo. ukutshisa Fat kwenzeka kuphela xa ezithile intsingiselo yalo. zone elivuthayo ngenqatha, umntu ngamnye kwaye kuxhomekeke yobudala. Ukubala izinto eziyimfuneko ukuze olusebenzayo umthambo izinga intliziyo, amisele elona xabiso liphezulu ngokuthabatha 220 ukusuka yobudala bakho. Izinga Heart ngexesha umthambo Cardio kufuneka ibe 65 - 75% le xabiso.

Kuba abo ubunzima kune eqhelekileyo ngaphezu kwama-25%, i-echanekileyo nokubaleka ukunciphisa umzimba - isebenza ngesantya olucothayo okanye fast ukuhamba. Musa ukuzama ukukhawulezisa inkqubo yokubeka ngongqameko eziliqela iimpahla. ukubila. ke ayiyi kunika yifuna, kodwa umthwalo entliziyweni kwandisa kakhulu.

Nayiphi umqeqeshi ukufaneleka ukuba umbuzo kangakanani ukubaleka ukwehlisa umzimba, ukuba uphendule eziqhitsini - kokukhona, ngcono. Ubuncinane, njengoko sele wakwenza kwacaca - imizuzu engama-30 ubuninzi - kuxhomekeke umnqweno wakho. Umzekelo, Elena Proklova yenza iyure yonke imihla enesiqingatha ngexesha ukubaleka kwaye ikwimo entle.