Ukuchaneka njani ukuzula ngentambo ukuze ulahlekelwe isisindo. Iingcebiso ezilula

Abo sele befuna ukulahlekelwa isisindo, mhlawumbi bakuva ukuba intambo yokudumbula - akusiyo nje injabulo yabantwana, kodwa isisombululo esihle kakhulu sokulwa neekhilogram ezingaphezulu. Abaninzi abakwaziyo ukuba badonse ngokufanelekileyo ngentambo yokunciphisa umzimba. Kwaye, ngeenxa zonke, kuba nakho konke okulula, kunako ukunikela umthwalo oqaqambileyo emzimbeni wakho, oya kutshisa ezininzi iekhalori. Kukholelwa ukuba ukugxuma rhoqo kwintambo kunika umphumo omkhulu kunokuba ibhasikidi, ukubhukuda okanye ukuqhuba. Inzuzo ephambili yale ndlela yokulahlekelwa ubunzima kukuba ayifuni nayiphi na imali-mali okanye ukufumana indawo ekhethekileyo yeeklasi. Unokungena apho ufuna khona, into ephambili kukuba ukhululeke kwaye ukhululekile.

Ungagxuma njani ngentambo ukuze ulahlekelwe isisindo

Okokuqala, kubalulekile ukuba uqaphele ukuba le nto yinkalo yee-cardiovascular devices, ezinika umthwalo kwisimo senhliziyo. Ukuze ube nempembelelo enkulu, kufuneka ugxume kwi-70 rpm. Le ndlela iya kuqeqesha inkqubo yakho yokuphefumula nokunyamezela yonke into. Abaninzi abakakholelwa ukuba unako ukulahlekelwa isisindo ngokuqaqa intambo. Nangona kunjalo, iziphumo sele zivele kwiiveki zokuqala ziza kugxininisa nayiphi na ingxaki, ukuba uhambela uqeqesho ngokuchanekileyo. Ukuziqhelanisa nale ngxaki banako ukunika ukunyaniseka kwimilenze yakho nasezintanjeni. Okumangalisa kukuba, intambo yokunqumla ingakunceda ukukrazula i-cellulite ne-flabby yolusu. Phakathi kwezinye izinto, ukuqeqeshwa okunjalo kuqinisa umshicileli kwaye kunceda "ukulahla isisu." Kwiiklasi ezinzulu, ungalahlekelwa ngaphezu kweekhalori ezingama-500 ngeyure. Kodwa ukuba uqonde indlela yokuzula ngokufanelekileyo ngentambo ukuze ulahlekelwe isisindo, kubalulekile ukubeka esweni i-pulse yakho kunye nesimo esiqhelekileyo ngexesha lo msebenzi wonke.

Ulwahlulo lwemisebenzi

Nangona ubuninzi beempawu ezintle zokugxuma kwintambo, kukho nenye imingcele. Awukwazi ukujongana nesifo senhliziyo, i-migraines, kwaye ukuba unengxaki kwi-system musculoskelet. Ngoko ke, ngaphambi kokuba ucinge ngendlela yokulahlekelwa isisindo, intambo yokuqaqa, qhagamshelana nogqirha ngokuchasene ngamnye. Kubalulekile ukuba usebenze kwisisu esingenalutho, awukwazi ukutya iiyure ezingama-2 ngaphambi kokuba usebenze. Ukusela ngexesha lokuxhuma akukhuthazwa, kuphela ukuba ufuna ngokwenene, kwaye ngokuthe ngcembe.

Umgaqo wo qeqesho

Ukuba ufuna ukufezekisa iziphumo ezilungileyo, yenze ngokufanelekileyo. Ngaphambi koqeqesho, qiniseka ukufudumala. Unokwenza imithambeka okanye i-sit-ups. Ukuzivocavoca ngaphambi kokuba udibanise ngokwayo kuya kunceda ukuba ukhawuleze ukuhamba kwegazi uze ufumane i-oksijeni ngokuvakalayo. Ukongeza, ukuba ufuna ukunciphisa umzimba, ukufudumala kuya kuba ngumncedisi ongezelelweyo. Ukuqonda indlela yokuzula ngokufanelekileyo ngentambo yokunciphisa umzimba, kubalulekile ukukhetha izicathulo ezikhululekile zokusebenzisa umzimba, ngaphandle koko uzonakalise iintlobo zakho. Qalisa uqeqesho ngokuthe ngcembe, ngokunyuka ukwandisa isantya kunye nejubane lokugxuma. Kufuneka uhlale kwizwane zakho ezinqeni kwi-pos kunye namadolo agubiweyo kunye nokubuya ngqo. Musa ukuzigxotha kwisiphumo esiphezulu. Ukuba uziva umda wamandla akho, kungcono ukuba uthathe ikhefu.

Ukuba ucinga malunga nendlela yokuzula ngokufanelekileyo ngentambo yokunciphisa umzimba, khumbula ukuba uqeqesho oluthile aluyi kukwanela. Ukuba ufuna ukufezekiswa kweziphumo ezifunayo ngokukhawuleza, kunciphisa ukusetyenziswa kwemveliso enobungozi kumfanekiso, othosiweyo, umgubo kunye nocoko. Gcina umkhondo wakho, kwaye emva kwenyanga uza kubona iziphumo ezintle.