Imithambo nxamnye fat: zingaphi calories atshiswe ngelixa wayekhwele ibhayisekile

Ukunciphisa umzimba ngendlela efanelekileyo, enobuchule ngokusisigxina, kufuneka ugcine engqondweni iinzuzo imithambo. Isixhobo ephambili ekulweni amanqatha aerobic, aerobic umthambo. ukusebenza kwawo ukukhawulezisa kunye mandundu yokuphefumla, nto leyo eyenza igalelo Ukwanda umzimba kunye oksijini, nto leyo kuluncedo ovuthayo ngamanqatha. Ukongeza, ngexesha nentliziyo aerobic ophilisayo, ngoko kukho Cardio. Enye iifom uthandwayo umthambo aerobic ivuliwe ibhayisekile umile. Ngoko ke, umbuzo ngulo: zingaphi calories atshiswe ngelixa wayekhwele ibhayisekile? Ingaba olu hlobo imithambo kakhulu ngempumelelo ekunciphiseni umzimba? Ziziphi iingenelo neengozi le misebenzi?

Types of umzimba aerobic

kudidi ngalunye labemi Ungakhetha i ifomu efanelekileyo Cardio. Njengoko i aerobics unako ukukhonza ezahlukeneyo iintlobo ukubaleka, ukuhamba nje, ukudanisa, benyuka ngezinyuko, ukutsiba intambo, kwaye ke ibhayisikile. Kilojoules, imali yabo sachithwa nganye kwezi misebenzi eyahlukileyo. Xa complex yakhe yoqeqesho iquka iintlobo ezininzi umthambo aerobic, okwenza ukuba ezahlukeneyo eyahlukahlukeneyo. Kucingwa i-eneji ibaleka kakhulu ngesantya esiphezulu (20 km / h) - malunga 1300 calories ngeyure nganye. Usebenza kwi kwisantya ephantsi (njengomtyibilizi) ikhuthaza inkcitho calories 920 ngeyure. Elandelayo intambo ukutsiba - iyure le iklasi iya kukwenza uchitha malunga 750 calories. Nokuba zingaphi calories atshiswe ngelixa wayekhwele ibhayisekile? Olu hlobo aerobics ikhuthaza nenkcitho ukusuka calories 400 ukuya 650 ngeyure, ngokuxhomekeke kubungakanani nesantya uqhuba.

Iingenelo neengozi uqeqesho ngebhayisekile

La manani amandla kunokuba eqhelekileyo. Indlela wokudla kutshiswa ibhayisekile endaweni, ixhomekeke ngokupheleleyo isigxina. Ngcembe ukwandisa isantya kwaye inqanaba ukuxhathisa, umele uchithe calories ngakumbi xa ibaleka. Kodwa musa beat iirekhodi ukusuka kwiseshoni yokuqala. Ukuzilolonga ibhayisekile - ilungele labo bayathanda ukuqhelisela ekhaya nchavelelo ngokupheleleyo. Kodwa uyeza kuphela abo bafuna ukuba ngokuzimeleyo ukwenza umthambo rhoqo rhoqo. Ukuhamba phezu ibhayisekile - kukho olukhulu ukuchitha ixesha emangalisayo siphumle yaye sisebenze ngaphandle ngexesha elifanayo. Kufuneka kuqatshelwe ukuba ukukhwela ibhayisikile ilungele ukuba wonke, njengoko kuchasene, umzekelo, ngokusebenzisa okanye utsiba ngentambo. Kodwa ke kubalulekile ukukhumbula ukuba ibalulekile zingaphi calories atshiswe ngelixa wayekhwele ibhayisekile. Umqeqeshwa kufuneka akhethe umlinganiselo sasekunene isantya kunye nokumelana ukuze ukufumana ndidikwe kwaye ungayibaxi. Kakhulu ngempumelelo uqeqesho lokuphumla, apho kukho ezininzi:

• alternating isantya fast and kade;
• alternation ukumelana ngamandla.

uqeqesho lokuphumla ugqibelele, ukuba bakwenze ekhaya okanye ejimini. Ukongeza, lo mshini sibonisa ukuba zingaphi calories atshiswe ngexesha ngeebhayisikile wonke umsebenzi. Kodwa ukhwele ezimbi ngayo nako kunganikwa ingqwalasela noqeqesho lekhefu. Yenza konke okusemandleni kusasa phambi kwesidlo sakusasa, xa umxholo eswekile ubuncinane igazi, okwenza ukuba inkcitho calories fat. Ukuba awukwazi eyidlalile ungatyanga, isibini amacephe of iyogurt fat-free okanye angcangcazele protein uya ukusombulula le ngxaki.