Kutheni ungalahlekelwa isisindo kwi-gym: 3 iimfihlo zomsebenzi osebenzayo wokutshisa amafutha

Unomdla wokukhulelwa, enye ibha kunye nokudansa, ukuguqula i-hoop kwaye kwanokugqiba ukuba usebenze kusasa-kwaye iipounds ezizithiyo zikhoyo. Yintoni endiyenzayo? "Bala i-pulse" - phendula abaqeqeshi. Yaye ukhumbule umgaqo wemilingo wezinga eliphezulu lentliziyo yoqeqesho: Nguye oyisitshixo ekuphumeleleni.

  1. Ukufudumala kuyimfuneko. Mnike imizuzu engama-15-20 yesifundo sakho - ngelo xesha i-pulse ifinyelela malunga neepesenti ezingama-50 zexabiso eliphezulu: umzimba "usebenza" kwimpilo nangenhlalakahle. Iinkqubo zokuxilonga ziqhelekileyo, igazi lizaliswe nge-oksijeni kwiqondo elifunekayo, izihlunu ziba nzima kakhulu, i-posture iyenjalo. Ukutshisa okutyebileyo kwezinto eziphambili kulandelwa yi "plateau" - iikhilogram iya kuqala ukuyibilika emva kweyure yeyure yokusebenza ngokomzimba. Ngako oko, akuyimfuneko ukuqonda iingqungquthela ngentshiseko esuka emnyango - ukuba udibene nemithambeka kunye namanqaku atywelayo, zama ukuhamba okanye ukuhamba.
  2. Inkathalo yokuqina enamandla "isisiseko" isiseko seseshoni. Emva kwemizuzu engama-30 uziva ukhawulezileyo: izihlunu zifudumala, umzimba uyavuya kakhulu, uhamba ngokulula. Esi sisigaba esifanayo sokutshisa okusebenzayo kweekhalori kunye nomyinge we-pulse ukuya kuma-70 ekhulwini. Gcina ijubane lokuphefumla - ngoko uza kufezekisa umphumo ongcono. Khetha amakilasi eselula (isinyathelo, umdaniso), ukubhukuda okukhawulezayo, ukuqhuba, ibhokisi.
  3. Isigaba esilandelayo - aerobic - sandisa izinga lentliziyo ukuya kuma-80 ekhulwini. Umthwalo kwimiphunga uyanda, amandla omandla asebenzisa umzimba uthola kwiikhalori "zakutshanje" - ukutya okusemini. Isigaba se-aerobic sivumela ukuphucula ukugqithwa komzimba - ukwenza imilenze ehambelanayo, inqabileyo - inqabileyo, inqabile - imisiwe. Kubalulekile kuphela ukuba ungadluli kwaye ulawule i-pulse: ukuba ubukhulu bayo bufikelele kakhulu - uqeqesho lwakho luqala nje "ukuguga" intliziyo.