Siyazi ukuba ukunciphisa umzimba akuxhomekekanga nje ekulawuleni ukutya kwakho, kodwa kukwafuna ukomeleza umthambo wokuqina ukuze uphucule umsebenzi womzimba wakho kunye nemetabolism, kwaye womeleze umzimba wakho, ukuze unciphise umzimba ngokusempilweni.
Nangona kunjalo, kukho ukhetho oluninzi lokuzivocavoca umzimba.Nguwuphi umthambo omele ukhethe ukuba ulahlekelwe isisindo ukuze ufezekise umphumo omhle wokulahlekelwa kwesisindo?Makhe sijonge kwimigangatho yemithambo eqhelekileyo ukuze sibone ukuba yeyiphi imithambo esebenza ngcono ekutshiseni amanqatha:
1. Ukubaleka
Ukubaleka ngumsebenzi oqhelekileyo, ukubaleka iyure enye kunokutya iikhalori ezingama-550.Nangona kunjalo, kunzima kubantu abasanda kuqalisa ukuzilolonga ukuba baqhubeke iyure enye.Ngokuqhelekileyo, kufuneka baqale ngokuhamba ngokukhawuleza okudityaniswa nokubaleka, baze emva koko batshintshele kuqeqesho lokubaleka olufanayo emva kwexesha elithile.
Ukunkcunkca kunokwenziwa ngaphandle okanye kwi-treadmill.Nangona kunjalo, ukubaleka kwangaphandle kuya kuchatshazelwa yimozulu.Kuya kubakho abantu abaninzi ababalekela ngaphandle ehlotyeni, kwaye bambalwa abantu ababalekela ngaphandle ebusika.Ngaba ukhetha ukubaleka i-treadmill okanye ukubaleka ngaphandle?
2. Intambo yokutsiba
Intambo ye-Skipping i-high-intensity fat-burning training engagcini nje ukwandisa izinga lentliziyo ngokukhawuleza, kodwa iphinde yakha ngokufanelekileyo imisipha kwaye ithintele ukulahleka kwemisipha.Intambo yokutsiba ayichatshazelwa yimozulu, inye kuphela intambo efunekayo ukutsiba ukusuka kwindawo encinci evulekileyo.
Intambo yokutsiba ithatha imizuzu eli-15 kuphela ukuphumeza isiphumo sokubaleka ngaphezulu kwesiqingatha seyure.Emva kokutsiba intambo, umzimba uya kuba kwinqanaba eliphezulu le-metabolic kwaye uya kuqhubeka nokutya iikhalori.
Nangona kunjalo, uqeqesho lokutsiba intambo lufanelekile kubantu abanobunzima obuncinci, kwaye abantu abaneziseko zobunzima obukhulu kunye noxinzelelo lwegazi oluphezulu abafanelekanga ukutsiba uqeqesho lwentambo, kuba kulula ukubangela iingxaki zempilo.
3. Ukuqubha
Lo ngumsebenzi othandwa kakhulu ehlotyeni wokuphelisa ubushushu.Abantu bane-buoyancy emanzini, enokuphepha uxinzelelo kumalungu abangelwa ubunzima obunzima.Abantu abanesiseko esikhulu sobunzima nabo banokuqeqesha.
Ukuze sifezekise umphumo wokulahlekelwa ubunzima, kufuneka sibhukude ukuze sifezekise umphumo wokulahlekelwa ubunzima.Imizimba yethu itshisa iikhalori njengoko isoyisa ukuxhathisa kwamanzi.Ukuqubha iyure eli-1 kunokutya malunga ne-650-900 yeekhalori ngokuxhomekeke kwisantya.
4. Intenetya yetafile
Itheyibhile yentenetya ngumsebenzi ophantsi kakhulu wentsebenziswano yabantu ababini.Abantu abakubudala obuphakathi kunye nabasele bekhulile nabo banokwenza umthambo, nto leyo enokuphucula ukulungelelana kwamalungu omzimba, ukuba bhetyebhetye emzimbeni, nokuphucula ukutyeba.
Iyure enye ye-tennis yetafile inokutya iikhalori ezingama-350-400, kwaye ii-novices zokunciphisa umzimba zinokutshisa amanqatha ngelixa uzonwabisa.Nangona kunjalo, i-tennis yetafile ifuna iqabane ukuba lidlale kunye.
5. Hamba ngokukhawuleza
Lo ngumsebenzi ophantsi ofanelekileyo kubantu abanobunzima obunzima.Ukuba awukwazi ukubambelela kuqeqesho lokubaleka ekuqaleni, ungaqala ngokuhamba ngokukhawuleza, okungekho lula ukuyeka kwaye unokusebenzisa iikhalori ngokufanelekileyo.Ukuhamba ngokukhawuleza ngeyure enye kunokutshisa malunga neekhalori ezingama-300.
Ngowuphi kule umthambo we-aerobic owukhethayo?
Ayingomthambo onefuthe eliphezulu lokutshisa amanqatha olufanelekileyo kuwe.Kuya kufuneka ukhethe umthambo ohambelana nawe ngokuhambelana nokuqina komzimba wakho, ukuze kube lula ukunamathela kuwo, kwaye unokufikelela kwisiphumo esihle sokulahleka kobunzima ekuhambeni kwexesha.
Ixesha lokuposa: Aug-22-2022