Inkqubo yokuzivocavoca yokunceda imisipha

Ukuya emsebenzini kwiiklabhu zezemidlalo kunye namaziko enempilo, abameli bezesondo ezilungileyo bazama ukulahlekelwa ubunzima bomzimba obuninzi kwaye bafumane ukukhululeka kwemisipha. Nangona kunjalo, ukuzivocavoca umzimba akusoloko kwenziwe ngokuchanekileyo ngabasetyhini, kwaye nangomthwalo ophezulu kakhulu emzimbeni ngexesha loqeqesho, izicubu ezinamafutha zingadla ngokukhawuleza. Ngenxa yoko, ukulahla ngokukhawuleza kwe-fat surplus fat-fataneous program, kukho inkqubo ekhethekileyo yokuzivocavoca. Yintoni eyona nto yintloko yale nkqubo?

Okokuqala, kufuneka kuthathelwe ingqalelo ukuba ukunika izihluthulelo zemisipha akudingeki ukuba ufunde naluphi na uhlobo oluthile lokuzivocavoca. Kule njongo, zonke iindlela ezifanayo ozenzayo kwiiklasi usebenzisa i-dumbbells okanye i-simulators ezahlukahlukeneyo ziya kwenza. Nangona kunjalo, kuyimfuneko ukulandelelanisa intshukumo ngokwemigaqo ethile. Ukuba ufuna ukudala ukukhululeka kwemisipha, ngoko inani lokuphindaphinda kwindlela nganye kufuneka libe ngu-12-15. Abanye basebenzisa, (umzekelo, ukugoba i-trunk "ukuthatha" isicindezelo esisisu) singenziwa ngenani elikhulu kakhulu lokuphindaphinda kwindlela enye-ukuya kwiiqela eziliqela. Ukuba, ngokukhula komzimba wakho, uqala ukwenza lula ngokuphindaphinda inani eliphindaphindiweyo lolo hlobo, kuthetha ukuba ixesha lokunyuka kancinci ubunzima bomthwalo osetyenzisiweyo-thabatha i-dumbbell isiqingatha kilogram esinde okanye ufake ifowuni eyongezelelweyo kwi-block block. Kwakhona, xa ufikelela kwinqanaba elithile lomzimba, unokuqala ukusebenzisa iisisindo nakwiindlela zokuzilolonga zenkqubo, eziqhelekileyo zenziwa ngaphandle kobunzima obongezelelweyo - umzekelo, bhinqa itekisi, ubambe isandla sakho encinci kwintloko yakho. Oku kuya kuvumela ukuqhubeka nokwakhiwa kwesihluthulelo se-musculature ngenxa yomsindo ogqithiseleyo we-adipose tissue.

Xa kuqhuba inkqubo yovavanyo ukuphucula imisipha, iphutha eliqhelekileyo labaqalayo kufuneka liphetshwe-umnqweno wokuphindaphinda ngokuphindaphindiweyo kwindlela enye xa usebenzisa izisindo eziphezulu. Iprogram enjalo yokuzilolonga ilungele ngakumbi abo bafuna ukuhlakulela amandla omzimba. Kodwa ngenxa yokwenza ngokukhawuleza ukuphucula imisipha, akukafaneli ukuxoshe ubunzima obukhulu beentumbulu. Ukucaca kokuchaneka kwendlela enokuqonda ngakumbi kumzekelo olula. Ngokomzekelo, xa usebenzisa i-dumbbell enesisindo ezili-10 kilogram, ungenza okuphindaphindiweyo ezintlanu kwindlela, ngelixa unama-kilogram ezinama-5 kilogram ungenza ukuphindaphinda oku-15. Masibale, kwimeko apho ukuphumelela kwenkqubo efanayo yokusebenza kuya kuba ngaphezulu. Kwimeko yokuqala sifumana inani elilandelayo leekhilogram ezifudukelwe kwiqela le-muscle eliqeqeshwe: iikhilogram ezili-10 × 5 ukuphindaphinda = 50 kilogram. Kwimeko yesibini, sifumana: ama-5 kilograms × 15 ukuphindaphinda = 75 kilogram.

Njengoko sibona, nangona kwimeko yesibini isisindo se-dumbbell sisetyenziswe kabini njengincinci, i-organism iya kwenza umyinge wonke umsebenzi amaxesha ama-1.5 amakhulu. Ngoko ke, inani lamandla asetshenziswe ekuphunyezweni kwesi siko soqeqesho luya kuba phezulu xa kusetshenziswe isilumko esilinganisa iikhilogram ezi-5. Yaye inkcitho yamandla iya kuba ngumsebenzi oyintloko wokuqeqesha ekubunjweni kwemisipha. Inyaniso yokuba ukuphuhliswa kwale mandla iya kuba yinyama ephathekayo, enika ubungqina bokukhuluphala kwaye iphazamise ukubonakaliswa kokukhululeka kwezihlunu.

Ukongezelela, xa uqhuba inkqubo yalezi zivivinyo, kufuneka uqwalasele ngokukodwa umxholo we-caloric wokutya kwakho. Ngokomzekelo, kunqweneleka ukunciphisa inani lezityalo ezidumileyo kunye nezityebileyo ekudleni, kwaye uzame ukudla ukutya okunjalo kuphela kwisiqingatha sosuku (kule meko, iikhalori kunye nee-carbohydrate ezikuzo ziza kuba nexesha lokuhlukana kunye nokukhululwa kwamandla kwaye ayikwazi ukufakwa kwifom ye-fat-cutaneous, ukugcina ukukhululeka kwezihlunu). Ngokuhlwa kusilungele ukudla isaladi yemifino kunye nokongezwa okuncinci kweayonnaise okanye i-oli yemifino, kunye nokutya okunamafutha-umzekelo, i-kefir okanye i-cottage cheese.

Ngaloo ndlela, ukulandela iindlela ezithile zokusebenzisana kwinkqubo yoqeqesho kunye nokwenza ukutya kwakho kunye nekhalori yezinto eziphathekayo, usebenzisa inkqubo yokuzivocavoca umzimba ongayifumana ngexesha elincinci ukuxhaswa kakuhle kwemisipha yomzimba wakho. Ukulahla izicubu ezinamafutha amaninzi kuya kunika isibalo sakho sinobuchule obubonakalayo, obunobulumko kunye nobuhle, okwenza ukhange nakwezinye iintlobo zesini esahlukileyo.