I-Novice usempilweni okanye uvakashele ngokuzivocavoca ukuzivocavoca - akukho mntu ukhuselekile kwiiphene ekuqeqesheni. Xa iinzame zakho zinganikezeli ukusebenza okulindelekileyo, kwaye isisu esisisigxina sisesekude, sekuyisikhathi sokuqwalasela indlela ocinga ngayo. Masihambe kuloluhlu kwaye sibone isizathu sokuba umzimba wethu uphazamise imizamo yethu yokutshisa iikhalori.
1. Uqala ukuzivocavoca kwisisu esingenalutho . Ukuqeqeshwa kwisisu esingenalutho kungekuphela nje ukutshisa amaninzi amaninzi, njengokuba abaninzi bakholelwa, kodwa kunokuba umthwalo kumzimba olambile uya kubangela ukukhathala nokuwenza utshintshe kwi-regime yolondolozo lwamandla. Yenza umzobo ngemoto: ukuba imoto yakho iphantse iphelelwe yipetroli, ngoko ayiyi kuhamba kakhulu, iyafana nomzimba wakho.
Ukuhlaziya kwakhona kwangaphambili kunika amandla amele ukuqeqeshwa okufanelekileyo. Khetha i-carbohydrates enyantisayo kunye neeprotheni: i-apula, isonka seeshizi, isonka sesonka, i-muesli, iincinci zamantonga okanye i-protein ye-cocktail. Ukuba uqeqesho ekuseni, ungakhohlwa ukuba ne-snack, umzekelo, ibhanana, i-muesli okanye iproteinyini ye-protein.
2. Emva kweeklasi kwi-gym uhlawula iikhalori ezidliwe ngumtya . Yinto elula ukuyilungisa emva kokuqeqeshwa kanzima, kuphela oku kunokususa zonke iziphumo zomsebenzi wakho onzima. Abantu abaninzi "badla" batshisa iikhalori ngexesha elifutshane kakhulu, kuba balambile. Ukuze ugweme oku, imithetho elandelayo elula izokukunceda.
Okokuqala, ube ne-snack ye-carbohydrates proteins ngaphakathi kwemizuzu engama-45 emva koqeqesho. Ubisi obuncinane obunamafutha kunye nesiqhamo saso nasiphi na isiqhamo okanye i-yogurt ephantsi-mafutha kunye nepunipoon yobusi ifanelekile ukuqeqeshwa ngokukhawuleza.
Okwesibini, qhubela phambili ngemini encinci, ukutya okuqhelekileyo okuqukethe i-fibre kunye ne-fat-fat fat, okuya kwenza uzive ugcwele amandla amakhulu.
3. Usebenza ngokukopisha i-exercises . Awazi ukuba ungayisebenzisa njani ngokuchanekileyo okanye usebenza njani? Fumana umqeqeshi ofanelekileyo ukukunceda, andinayo enye simulator. Invest in five trainingings with the coach to make sure you are in the right path. Kufuneka yonke ipensenti echithe kwaye iza kukunceda ulondoloze ixesha kwaye uzibandakanye ngokufanelekileyo. Okanye uthenge i-DVD kunye nenkqubo evela kubaqeqeshi abaqeqeshiweyo kunye nokuziqhelanisa phambi kwesibuko, ukulawula ukuchaneka kwe-postures kunye nokunyakaza.
4. Uchithe iiyure kwi-cardio ukuze ukhululeke . Ukugijima okanye ukuhamba kwisikratshi okanye umqeqeshi we-elliptical ayifuni izakhono eziyinkimbinkimbi, okwenza kube lula ukuzikhethela kwabaqalayo, kodwa unqande iziphumo zakho. Ukuqeqeshwa kweCardio-yindlela enhle kakhulu kumntu okhokela impilo yokuphila kwaye engazange asebenze ixesha elide. Nangona kunjalo, ukongeza izenzo zokunyamezela ekusebenzeni kwakho okuqhelekileyo, uya kwandisa izinga lokunciphisa umzimba kunye nokutshiswa kweekhalori ngosuku.
5. Utshintshela umshicileli ngeeyure, ufikelele kwisisu esisisigxina . Ukuchitha iiyure ekuguquleni umshicileli ngokushisa "i-grease" kwisisu kunomsebenzi omhle. Isisu esisisigxina sisisiphumo sezinto ezimbini: ukususa amafutha kunye nokuqinisa imisipha. Ukusebenza nezihlunu kubandakanya ukuqinisa i-rectus abdominis muscle, i-muscle muscle (okukuvumela ukuba ujikezele kwaye uphendule umzimba wakho) kunye nesisu esisisigxina esisisu (ubuncinci obunzulu bomzimba). Okubaluleke kakhulu, fumana "i-middle middle" yakho, ulinganise iikhalori ezidliwayo kwaye unciphise amanqamzana akho omzimba ngokubanzi, kuquka ukuzilolonga umzimba. Emva koko uhamba ngendlela efanelekileyo ukuya kwisisu esisisigxina.
6. Uchithe iiyure kwi-gym . Uqeqesho olufanelekileyo aludingi ukuqhuba i-chasimina simulators. Ubungcono kungekhona ngexesha loqeqesho, kodwa ekuphumeni phakathi kwezi zibini. Kufuneka uphumule kakuhle ukuze ukwandise umphumo wakho woqeqesho. Ukutya okunomsoco nokuphumla phakathi kweeklasi - yileyo ndlela ufumana ngayo iziphumo. Ngexesha loqeqesho lwamandla, akudingeki uzame ukwandisa umthwalo wesisindo kunye nenani lokuphindaphinda. Kwanele ukuphindaphinda ukuya kwi-12 ukuya kwe-15 kwaye kungabi ngaphezu kwe-2-3 yecandelo lokuzivocavoca, ngaphandle kokusebenza kakuhle.
7. Ulindele ukuva intlungu emva komsebenzi ngamnye . Ubukho beentlungu emva kokuzivocavoca luphawu lokuzikhethela lokuphumeza iziphumo kwaye akuyona imilinganiselo yempumelelo yoqeqesho. I-Muscular - oku kungumphumo we-microtraumas yefiber muscle, ehlala kwiiyure ezingama-24 ukuya kuma-48 emva koqeqesho.
8. Uthanda inkqubo yakho yoqeqesho kangangokuthi unokwenza oko ngaphandle kokucinga . Oku kunokuba lula kakhulu kuwe, kodwa inkqubela phambili kwindawo ethile iya kumisa, ukunciphisa iziphumo. Yenza iqoqo lakho lezakhono ezisisiseko kwaye udibanise, uguquke ngokubanzi, ukuhamba kwazo kunye nesisindo sezixhobo ezongezelelweyo.
9. Uncike kwisibonakaliso senhliziyo ukuqonda ukuba zingaphi iikhalori ozitshisileyo . Eyona nto imnandi emva kweyure yoqeqesho ekuboneni kweso sitshixo owashisa iikhalori ezingama-500. Kodwa oku kungakhohlisa kuphela. I-cardioversion ihlala ibala i-calorie yenkcitho ngomntu ngamnye olinganisa i-90 kg. Ngaloo ndlela, ibhinqa elingama-70 kg lingakholelwa ukuba liya kutshisa iikhalori ezingaphezulu koko. Umntu onesisindo esingaphezulu kwe-100 kg, ngokuchaseneyo, uya kutshisa iikhalori ezingaphezulu kunokuba kuboniswe kwisobe. Ukubalwa kweekhalori ezivuthayo ngamnye kumntu ngamnye kwaye kubalwa ngesiseko se-oxygen. Uhlolo oluchanekileyo lufuna ukuqeqeshwa kunye nezixhobo ezifanelekileyo. Sebenzisa isantya sezinga lentliziyo esifumene sakho esifubeni ukuze ufunde ngokuchanekileyo ngokumalunga nobude bakho, ubunzima, ubudala kunye nesini.
Musa ukuphelelwa ngumonde nokunyamezela endleleni eya kumaphupha akho, kuba iziphumo zangempela aziphumelelwanga ngamanzi. Ngokuchaseneyo, babalekele abo bakuthembisa oku. Ukulandelelana kwezifundo, inkqubo nganye yomzimba wakho kunye neenjongo ezithile kukuphela kwendlela yokufezekisa injongo yakho.