Ubaleko kwindlela ndawo ukuba unciphise umzimba ekhaya: zingaphi calories ungakwazi ngomlilo?

Nabani na uqala ukutshintsha indlela yabo, ukuba iliso isondlo, umthambo, ekuhambeni kwexesha ucinga: "Ngaba Ukunkcunkca kwindawo kuwe?". Ngokwayo isebenza - le yenye yezinto kakhulu emzimbeni ukuba isebenza unyamezelo, linika impilo entle, imilo umzimba slim. Umthambo "yayibaleka indawo" ngokufanayo ewalayishayo zonke izihlunu umzimba kwaye ayidingi izixhobo ezixabisa. Kwaye ingenelo yayo ukuqina yinto mood elungileyo.

Kodwa omnye kuphela nokubaleka kwi ndawo ke ningabaniki umzimba ezibhityileyo. Ukuncipha komzimba yi-30% kuphela ixhomekeke msebenzi. I-70% owabantu isondlo. Ukuba ngaba ukuthobela ubuncinane imithetho ezisisiseko ukutya okunempilo, ngoko yayibaleka ndawo aya kuba nje ukongeza entle, hayi ngaphezulu.

"Prohindiada, okanye baleka kuloo ndawo": nempembelelo entle emzimbeni

Impembelelo yayibaleka kwindawo efana ekugqibeleni eqhelekileyo. Ngeli xesha, izihlunu ukuba athambe umthambo hayi esibuhlungu. Kukho Train nokuphuhlisa ntshikilelo ukuba iimpahla intliziyo negazi, kwakunye nenkqubo musculoskeletal. Oku kwandisa ukunyamezela yaye kuphucula iinkqubo metabolic. Ubaleko endaweni kubandakanya umsebenzi phantse onke amaqela kwezihlunu. Alithandabuzeki elokuba, ukuma kwalo msebenzi, kuba ngcono kuphela.

Xa ukuqhutywa kwiindawo amandla wachitha ngomlinganiselo calories 100 ukuba imizuzu eli-15-20. Xa ukubaleka ngokuqhubekayo seyure, oko aqhumisele ukuya calories 280 (avareji ubunzima yabantu - 58-60 kg). Kunye nemilenze esebenzayo ephakamisa ndibaphelise calories ngaphezulu. Ukubaleka ngamandla kumo umzimba, esifuna iindleko ezongezelelweyo. Ngoko ke, umzimba uqala ukuthatha eli amandla ngamanqatha.

Ukwandisa umthwalo, kuyenzeka ukuba isicelo weighting umlenze dumbbell ngesandla, utshintshe isantya kwisingqi intshukumo. Xa usebenza kwi ndawo iqala ngononophelo ukubila, olususa evela ubuthi emzimbeni kunye neemveliso inkunkuma.

Ebalekayo ndawo kukwenza ngenkuthalo uphefumla, kwaye oxygenates umzimba wonke. Umzimba kubulela kuwe umsebenzi fast omhle.

kungenzeka umzimba

abafazi abaninzi bayoyika ukubaleka epakini okanye nje ezitratweni, ngoko isebenza endaweni ukunciphisa umzimba na imveliso engenye ekhuselekileyo. Ukongezelela, musa ukuba pick up iimpahla kuzo zonke utshintsho lwemozulu. Akukho mfuneko yokuba ukukhangela kwigumbi elikhethekileyo ukuqhuba ibala ekhaya. Inye kuphela kufuneka uhlawule eninzi ingqalelo - ke ekukhetheni i-izicathulo ezifanele ukuthintela ukwenzakala omzimba.

ukushiyeka

njengomtyibilizi yesiqhelo ukunika ilungu oludingekayo tyaba, nto leyo eyenza umthwalo onzima. Ngokwahlukileyo koko, njengomtyibilizi, endaweni lwenziwa endaweni ethe tyaba ngokupheleleyo, nto leyo kunciphisa umthwalo. Abaninzi ngokukhawuleza kakhulu Masingadinwa ke intw usenza intw '.

Ukongeza, xa lo msebenzi, umthwalo eziphambili iwela amathole, nto leyo ethetha ukuba ngenkuthalo asakhulayo. Kodwa ke indawo zicwadi kunzima kakhulu, kangangokuba ukuphuhlisa, baya kufuna ixesha elide kakhulu.

Guqulela lobubi ibe iinzuzo

Ukwandisa umthwalo, okanye ukutshintsha ifuthe layo, kuyimfuneko rhoqo ukutshintsha isantya ebaleka. Kuya kuba luncedo ukuba ukuphakamisa izithende, amadolo, imilenze ayangenana. Ngaphezu koko, kungakuhle ukuba usebenzise umlinganiselo kuba iinyawo, ukwenza umthambo, "ebaleka endaweni". Calorie ngelo xesha kuya wachitha kakhulu ngakumbi.

Kunye ukulwa obungabangeli mdla ngokulula. ungeze nje umculo ekhuthazayo, imithambo kwaye kwangoko kuba licace. Uyakwazi ukubukela kumabonwakude, eshukumayo (umzekelo, "Prohindiada, okanye baleka kuloo ndawo"), amanqaku ntetho, ihambo uqeqesho kwi-balcony (yongeza umoya omtsha), kunye kakhulu ngakumbi.

Ungadibanisa imisebenzi emininzi ukwenzela uphuhliso namanye amaqela kwezihlunu. Oku kuya kuvumela ukuba ulahlekelwa calories ngaphezulu.

Kufuneka ufumane ukhuthazo esebenzayo ukuqala rhoqo kunye nesimo sengqondo esihle, yaye umzimba wakho uya kuqalisa ukuba kuguqulwa ukuba ngcono.

imithambo Technique "yayibaleka indawo"

Elwe ekhaya iya kuba yanele ukwenza ukubaleka endaweni imizuzu 20-30. Ke ungaya, umzekelo, imisebenzi esiswini.

Funda ukubaleka kwisiza ayikho nzima kangaka. Yima phezulu nxamnye eludongeni, zithambekele kancinane phambili, emva, kunjalo, oko kuhlala tyaba, yaye eendaba ukuba kubuyiswe. Beka izandla zakhe phezu kodonga iqale andinakubuphakamisela khosi kunye emilenzeni, eguqa nabo emadolweni. Khumbula ukuba unako na onokolula amadolo "ide kambalwa." Ngenxa yoko, thina sisebenza indawo efanele komzimba - a ukuthambeka kancinci phambili. Ukuba zaprokinem oko umva, umthwalo ziya kudluliselwa amalungu womlenze, kodwa luyingozi kakhulu. Wakuba ufunde ukubaleka kunye kwithambeka oluchanekileyo umzimba, uyakwazi ukuqhubeka kulawulo lomsebenzi ngeenyawo.

Iinyawo kufuneka usoloko ngobunono ndiziqhawule emgangathweni. Lawela ngobunono phezu phambi kwenyawo zomdali. Ukuba ukutsibela iinzwane zakho, uze uyivule ithole. Khumbula ngaso enye into - awukwazi kuqhwaba emva kwakhe phantsi ukuba kukho imikhosi. Cinga nje ukuba usana olele igumbi elilandelayo, kwaye woyika ukuba ndimvuse.

Simple njengomtyibilizi, ngaphandle nokuxhuma: unyawo kufuneka zibekwe kunye isithende phezu sock. Zama alternate iinyawo zakhe ngokukhawuleza kangangoko kunokwenzeka, ngaphandle ekuziseni amadolo phezulu ngaxeshanye kunye emgangathweni. Isisu watsala, izindlu ke iingalo ngqo okanye igotywe iingalo kunye kufutshane emzimbeni, okanye ngexesha baleka eziqhelekileyo.

Simple njengomtyibilizi ne galo: iinyawo bachukumise phantsi kuphela arch senyawo. Ngenkankulu oputilas unyawo phantsi, ngoko nangoko tsibela ngaphandle kwaye phezulu imilenze yam. Kufuneka ukunyanzelwa ukuba unbend kubo. Kufuneka ungagotywa kancinci kulo intshukumo. Ngaba ukukhusela cinezela yakho esezantsi umva tight.

Esabangela isebenze. Kunoko, oku kufana ihamba kwindawo encinci ngolo hlobo. Umzekelo, ungenza ukubaleka ukusuka kwenye eludongeni ukuya kwenye. Le style kunceda ukuze batshise kilojoules, kuba xa ukujika okanye cornering luvuliwe inani elikhulu izihlunu.

Zeziphi izihlunu ukusebenza

Njengoko kuchaziwe ngaphambili, ngexesha lo msebenzi bethatha asakhasayo izihlunu ithole. Ubaleko kwindlela ndawo ukuba unciphise umzimba ekhaya kuphucula eseleyo. Oku kwenza kube lula kwixesha elizayo ukwenza lula nokuxhuma, ukuhamba imigama emide abaleke ngeenyawo.

Kwakhona kuphuhliswa quadriceps. Ezi izihlunu banoxanduva uzinzo kunye nokunyamezela. Kuyinto ngenxa kubo ukuba umzimba unokuma uhambe.

Ixesha Lokwenza runs ekhaya

Ngemihla uqeqesho lokukhulisa amandla lungalungiselelwa yayibaleka ndawo ukuba unciphise umzimba ekhaya imizuzu 20-30. Kuyenzeka ukutshintsha imisebenzi kusasa.

Ngezinye iintsuku, ungenza isicelo njengomtyibilizi lekhefu kuloo ndawo. Zingaphi calories atshiswe ngexesha elinye, oko kuxhomekeke kuwe ukwenza ngayo. Okokuqala, lo efudumeleyo-up luyenziwa (ukuhamba oqhelekileyo), ngoko imizuzu 2 enye ngokukhawuleza run-1 - iyaxhuma, no-2 - running reductive slow ekuhlaleni. Akwazi indawo ethile ihula-hupula okanye umsebenzi kwi drive lezempilo. Ukwehla kobunzima olusebenzayo ziza kuvuselelwa kwi imeko eziningqongileyo imizuzu 200 ngeveki of Cardio anikela.

Izindululo for ukusebenza

Njengayo nayiphi ukuzilolonga, ukubaleka endaweni kufuna eshushu-up. Uyakwazi ukwenza intlawulo encinane, okanye uhambe kancinane emhlabeni igumbi. Ngenxa yoko, iqala nethe kwaye yehlise umthwalo nemithambo yegazi. Igumbi apho uya khona ukubaleka, kufuneka umoya kakuhle.

Iyure phambi uqeqesho kwisithuba seyure emva kokutya ezingafunekiyo. Uyakwazi usele amanzi kuphela.

Ubaleko kwindlela ndawo ukuba unciphise umzimba ekhaya lungenziwa na ixesha lemini. Konke kuxhomekeke xa unalo ixesha yaye xa sele ukulungele ukuba iiklasi.

Ixesha lokuqala ukwenza ilawulwa ngcono imizuzu 5-7. ukuzilolonga ngasinye kwandiswa ekuhambeni kwexesha ngemizuzu 1-2. A umthwalo enkulu ayikwazi kunikwa ngoko nangoko, oko kuya kubangela ekhathala kwaye izakuvela isiqalo kwalibaziseka izihlunu bomzimba.

Phefumlela in ungakwazi kuphela impumlo eklasini. Kwityala kakhulu, nikhuphe ngomlomo. Ugqibezela ekusebenziseni ehamba ejikeleza igumbi imizuzu emihlanu.

Iiklasi kufuneka kwenziwe rhoqo, amaxesha amabini okanye amathathu ngeveki. Zonke kwemihla luncedo kuloo ndawo. Ingxelo evela kwabo bazenzayo rhoqo ukuqinisekisa oku.

Izimo

Inyathelo lokuqala ngenyameko nokukhusela ngokufanelekileyo iinyawo, umqolo kunye nesifuba. Ngoko ke, iiteki aphilileyo, engenazo neembadada okanye iiteki elula engenakwenzeka. izihlangu Running ukukhusela ngokugqibeleleyo inkqubo musculoskeletal nxamnye uyothuka. Ukwenzakala komsipha inokuphetshwa kunye nitrogen eyiyo lwebele.

Oogqirha musa Siyaleza ukwenza sibaleka ndawo kwimeko:

• esime kakhulu yomqolo;
• umenzakalo ngamadolo, iinyonga Amaxhwele;
• nokukhulelwa;
• BMI abangaphezu kwama-35 (kuba amalungu kwandisa ubungozi, kubhetele ukubuyisela Cardio onomoya);
• isifo Varicose (Noko ke, kuya kuba kuhle ukuba udibane nogqirha wakho - engutyeni ucinezelo ekhethekileyo esebenzisekayo);
• exacerbation wegazi.

Uphucula indlela - treadmill

Ukuba ufuna ukufezekisa iziphumo ezinkulu, unako ukuthenga i treadmill. It ozakukuvumela ukuba uphathe ukubetha kwentliziyo yakho (ngoko ke ukuya ngaphaya isakhelo phezulu), inani calories itshiswe. Unga sebenzisa oku ukucwangcisa isantya, ukwakha kwinqanaba eyimfuneko nokujikeleza. Konke oku kube nefuthe elihle emzimbeni wakho kuphela.

Njengoko ugijima into yokuhla kwexabiso umphezulu ethambileyo, lo gama ukuqeqesha izihlunu kunye namalungu azinikezelwanga phantsi ntshikilelo kakhulu.

Ukongeza, ngenxa lo mshini inokufumaneka kunye yesiqhelo uhlanga ukuhamba. Ukuze uwise ezo wayedla extra, ngokwaneleyo ukuba wenze malunga nesiqingatha seyure yonke imihla. Emva kwexesha elithile, nomthwalo zandiswe. Isiphumo ayisayi kuthatha ixesha elide!