Memezela ukuthi usempilweni noma uvakashele ngokuzivocavoca ukuvivinya umzimba - akekho obhekene namaphutha ekuqeqesheni. Lapho imizamo yakho inganikezeli ukusebenza okulindelekile, kanti isisu esisendlini sisesekude, sekuyisikhathi sokucubungula indlela yakho. Ake sihambe kulolu hlu bese sibona ukuthi kungani umzimba wethu uchitha izinyathelo zethu zokushisa amakholori.
1. Uqala ukuzivocavoca ngesisu esingenalutho . Ukuqeqesha ngesisu esingenalutho akusho nje ukushisa amafutha amaningi, njengoba abaningi bakholelwa, kodwa kunalokho umthwalo emzimbeni olambile uzothatha ukukhathala futhi uwenze ushintsho embusweni wokulondoloza amandla. Yenza isifaniso ngemoto: uma imoto yakho isiphelelwe yisiphethiloli, khona-ke ngeke ihambe okuningi, okufanayo kumzimba wakho.
Ukuvuselelwa kabusha kokuqala kuqala kunike amandla okudingekayo ekuqeqesheni okufanele. Khetha ama-carbohydrate eziyinkimbinkimbi namaprotheni: i-apula, ucezu ushizi, ucezu lwesinkwa, i-muesli, i-nut of nut or a cocktail. Uma uqeqesha ekuseni kakhulu, ungakhohlwa ukuba nesidla, isibonelo, i-banana, muesli noma amaprotheni protein cocktail.
2. Emva kwamakilasi ekuzivocavoca ucwaninga amakholori adliwe ngukudla . Yikuphi okulula ukulungisa ngemuva kokuqeqeshwa kanzima, lokhu kuphela okungahle kususe yonke imiphumela yomsebenzi wakho onzima. Abantu abaningi "badla emuva" amakholori atshisayo ngesikhathi esifushane kakhulu, ngoba abalambile. Ukugwema lokhu, imithetho elandelayo elula izokusiza.
Okokuqala, unomsoco wama-carbohydrate amaprotheni engakapheli imizuzu engu-45 ngemuva kokuqeqeshwa. Ubisi obuphansi obunamafutha obuncwane noma isiphi isithelo noma i-yogurt ephansi-fat ephethe isipuni uju kufanelekile ukuqeqeshwa ngokulinganisela okukhulu.
Okwesibili, qhubekani nosuku oluncane, oludla njalo oluqukethe i-fibre namafutha aphansi, okuzokwenza uzizwe ugcwele amandla isikhathi eside.
3. Uzenza ngokukopisha izivivinyo . Angazi ukwenza kahle izivivinyo ngendlela efanele noma kanjani umsebenzi we-simulator? Thola umqeqeshi ofanelekayo ukukusiza, anginayo enye i-simulator. Faka imali ku-trainings emihlanu nomqeqeshi ukuqinisekisa ukuthi uhamba ngendlela efanele. Kuyafaneleka wonke ama-penny asetshenzisiwe futhi azokusiza ukuthi ulondoloze isikhathi futhi uhlanganyele ngokuphumelelayo. Noma uthenge i-DVD ngenhlelo evela kubaqeqeshi abaqeqeshiwe nokuzijwayeza phambi kwesibuko, ukulawula ukufaneleka kokuhamba nokuhamba.
4. Uchitha amahora ku-cardio ukuze ulahlekelwe isisindo . Ukugijima noma ukuhamba ngesitimela noma umqeqeshi we-elliptical akudingi amakhono anzima, okwenza kube okukhethwa kukho kokuqala kwabaqalayo, kepha ubeka imikhawulo yakho emingcele. Ukuqeqeshwa kwe-cardio kuyindlela enhle kakhulu kumuntu ohola indlela yokuphila ehlala ephila futhi engakaze asebenze isikhathi eside. Noma kunjalo, ukwengeza umzimba wokukhuthazela ekusebenzeni kwakho okuvamile, uzokwandisa izinga lokunciphisa umzimba nokushisa kwama-khalori ngosuku.
5. Swayipha umshini isikhathi eside, uthola isisu esiswini . Ukuchitha amahora amahora ngokugaya umshini nge-"burn" i-grease esiswini kungumsebenzi omkhulu kakhulu. Isisu esisendlini ngokuyinhloko kubangelwa izinto ezimbili: ukususa amafutha nokuqinisa imisipha. Ukusebenza ngemisipha kuhilela ukuqinisa imisipha ye-rectus abdominis, imisipha ye-skewer (okukuvumela ukuba uphenduke futhi uguqule umzimba wakho) kanye nesisindo esiphambene nesisu (ububanzi obunzulu obukhulu bomzimba wamathumbu). Okubaluleke nakakhulu, thola "iphakathi lakho legolide", ulinganise ama-calories akhiqiwe futhi unciphise amafutha omzimba wakho jikelele, kuhlanganise nokuzivocavoca umzimba. Futhi-ke usendleleni efanele ukuya esiswini esisodwa esizimele.
6. Uchitha amahora e-gym . Ukuqeqeshwa okuhle akudingi ukuqhuba i-chasimina simulators. Uba ngcono kangcono ngesikhathi sokuqeqesha, kodwa ngesikhathi sokuphumula phakathi kokubili. Kufanele uphumule kahle ukuze ukwandise umphumela wakho wokuqeqesha. Ukudla okunomsoco nokuphumula phakathi kwamakilasi - yileyo ndlela uthola ngayo imiphumela. Phakathi nokuqeqeshwa kwamandla, akudingeki ukuba uzame ukwandisa umthwalo wesisindo nenombolo yokuphindaphinda. Kwanele ukuphindaphinda okuyi-12 kuya ku-15 futhi okungaphezu kuka-2-3 uchungechunge lwezokuzivocavoca, ukusebenza kahle okungenjalo kuyokwehla.
7. Ulindele umuzwa wobuhlungu ngemva kokuzivocavoca ngalunye . Ukuba khona kobuhlungu emva kokuzivocavoca kuyinkomba yokuzikhethela yokufeza imiphumela futhi akuyona indlela yokuphumelela kokuqeqeshwa. Imisipha - lokhu kungumphumela we-microtraumas of muscle fibers, ehlala emahoreni angu-24 kuya kuma-48 emva kokuqeqesha.
8. Uthanda uhlelo lwakho lokuqeqesha kakhulu kangangokuthi usungakwenza ngaphandle kokucabanga . Lokhu kungase kube lula kuwe, kodwa ukuthuthuka endaweni ethile kuzomisa, kuncishiswe imiphumela. Yakha iqoqo lakho lokuzivocavoca eziyisisekelo futhi ulihlukanise, ukuhlukahluka konke okuvivinya umzimba, ijubane nesisindo semishini eyengeziwe.
9. Uthembela ebufakazini benhliziyo ukuze uqonde ukuthi mangaki amakholori owashisayo . Ngempela mnandi ngemva kwehora lokuqeqeshwa ukuze ubone esitokisini owashisa amakholori angu-500. Kodwa lokhu kungadukisa kuphela. I-cardioversion ivame ukubala ukusetshenziswa kwekhalori umuntu ngamunye onesisindo esingu-90 kg. Ngakho-ke, owesifazane onesisindo esingama-70 kg angakholelwa ukuthi uzoshisa ama-khalori angaphezu kwalokho akhona. Umuntu onesisindo esingaphezu kuka-100 kg, ngokuphambene nalokho, uzothatha amakholori amaningi kunokuba aboniswe kumqapha. Ukubalwa kwekhalori okuvutha umuntu ngamunye kuyedwa futhi kubalwa ngesisekelo sokusetshenziswa kwe-oxygen. Ukuhlola okunembile kudinga ukuqeqeshwa kanye nemishini efanelekile. Sebenzisa umlingo wokushaya kwenhliziyo ofaka esifubeni sakho ukuze uthole ukufundwa okunembile ngokusekelwe ekuphakameni kwakho, isisindo, iminyaka nobulili.
Ungalahlekelwa ukubekezela nokubekezela endleleni eya kumaphupho akho, ngoba imiphumela yangempela ayitholakali ngamanzi. Ngokuphambene nalokho, babalekele labo abakuthembisa lokhu. Ukulandelana kwezifundo, uhlelo olulodwa lomzimba womzimba wakho kanye nemigomo ethile yiyo kuphela indlela yokufeza umgomo wakho othandekayo.