Luhlobo luni lwemidlalo ekwenzeni ekhaya ukuze linciphise umzimba

Abasetyhini bakhiwe kangangokuthi bahlala bezama ukuphelela. Bafuna ukuba yinto enhle kakhulu kwaye ifaneleke. Ngoko ke, iiplundi eziliqela ezongezelelekileyo emzimbeni wazo kuthathwa njengento yokuhlambalaza kwaye zenza konke ukulahlekelwa isisindo. Ngokuqhelekileyo, abafazi bathatha zonke iintlobo zokutya. Kodwa akukho nto yokutya ayiyi kwenza ukuba imisipha yakho ikhwebuke, kodwa isimo somzimba siqinile - imidlalo nje. Ngoko ke, ukuba awukaba ngumdlali, siyanxusa ukuba ekugqibeleni wenze oko. Kwaye ukukwazisa ukuba luhlobo luni lwemidlalo ekwenzeni ekhaya ukuba lube namandla, siye salungiselela imbonakalo yemidlalo ethandwa kakhulu phakathi kwabasetyhini. Ngoko uhlobo luni lwemidlalo "iikhalori" eziqhubayo?

Ukudansa

Indlela elula yokwenza udaniso lwasekhaya kukunciphisa umzimba. Awudingi iimpahla ezizodwa ezikhethiweyo. Ifom yezemidlalo ayifuni. Kuphela kuyimfuneko umnqweno kunye nemeko emihle! Kwaye amantombazana aneminyaka emashumi asixhenxe ubudala, kunye noogogo abaneminyaka engamashumi asixhenxe ubudala banomdla wokudanisa. Kwaye ngoku kutshanje kubakho ukuzalwa okwesibini. Abayithandi kuphela abafazi bezobudala kunye nobugcisa, kodwa nabo banamashishini abomeleleyo kwiminyaka. Oku kuqondakalayo: luhlobo luni lwemidlalo oluzisa imizwa enemihlali eninzi, enonwabo kangaka! Udinga iyure - kwaye akukho nzoxinzelelo, akukho bugwenxa, ukungabi namdla - yonke into echazwe kumdaniso! Isimo esihle emva kokuba umdaniso uqinisekiswe. Ewe, kunye neendleko zamandla zihloniphekile: ukudansa ngokukhawuleza iyure ukunciphisa umzimba, ulahlekelwa iekhalori ezingama-400. Nokuba ngokukhawuleza ukhonkce kunye nomlingane kwimitha eyi-10-15, uya kutshisa ubuncinane iikhalori ezingama-80. Kodwa ungakhathazeki ngengcamango yokuba uqhuba ioli, kanye ngeveki kwi-disco. Ewe, uya kutshabalalisa ezinye iikhalori, kodwa kwixesha eliphakathi kwamaqela omdaniso ngokuqinisekileyo uya kuba neentlanzi ezimbini okanye ezintathu, ama-chips, amantongomane kunye nezinye "ukutya okomileyo" okanye iisantike ngeentake. Kwaye ngenxa yoko, kungekuphela nje ukuqhuba, kodwa ufumane amakhilogremu angaphezulu. Ngoko, kunjalo, qiniseka ngokudansa. Ekuqaleni, kuyinqweneleka ukubandakanya ukudansa phantsi kolawulo lootitshala abanolwazi. Futhi uqeqesha ubuncinane amaxesha amathathu ngeveki kwaye ubuncinane imizuzu engama-30-40. Ngoko kuya kuba nokuthembeka ngakumbi!

Ukuqalisa

Ukugijima yimidlalo ethandwa kakhulu ngabasetyhini kuwo wonke umhlaba. Umdlalo osebenzayo yiqhawe elipheleleyo ekulwa nobunzima obunzima. Izigidi zamabhinqa ehlabathini lonke ijikeleza ukuhlaziya umzimba kwaye ulungelelanise umzobo. Ukuba izithandwa ezintsha ezinjenge-aerobics, abaxhasi okanye abafanisi abakusibheno kuwe, zikhululeke ukukhetha ukuhamba. Ukuba uzimisele ukunciphisa ubunzima ngangokunokwenzeka, gcina ukhumbule ukuba ukuqhuba kufanele kube yinto ephantsi kwaye ihlala ihlala ixesha elide. Zonke ezi mfuneko zihambelana nokugijima. Kwaye ngokuqhubekayo ukugijima kuya kuba nemizuzu eyi-25-30 kwaye ubuncinane ama-3 ngeveki. Iindleko zamandla ngokuzithe ngqo kuxhomekeke kwindlela okhetha ngayo umnqamlezo. Umzekelo, imizuzu engama-15 yokukhuphuka intaba iya kuthabatha kuwe malunga neekhalori ezingama-480, kunye ne-track ephathekayo-malunga neekhalori ezingama-300. Ukuba awufuni ukuhamba malunga nezitalato ezinothuli, ezingcolileyo, zithenga i-treadmill - ungenza olu hlobo lwemidlalo ekhaya. Unokulinganisa ukugijima ukusuka entabeni kunye nomgca ochanekileyo, ukutshintsha indlela. Ukongeza, ikhomputha iya kubonisa ukusetyenziswa kwekhalori ngexesha lokuqhuba. Ekulungeleyo, uthini! I-caveat kuphela: musa ukugijima nantoni na! Iimpawu zemigangatho kuphela ziyakukhusela iinyawo zakho ekukhuselweni.

Ngebhayisikili

Ngesinye ixesha kwiibhasikidi kuphela abaxhasi bemali kunye nabafundi bezikole. Ngoku ibhasi liye laba yimidlalo ethandwa kakhulu. Makhe singathethi ngeebhayisikili zeentaba - kungenxa ye-amateur. Siza kuxubusha ngeenzuzo zokuhamba ngebhayisikili engcono. Kwiindleko zamandla, ungezantsi kumsebenzi, kodwa udlula ukudansa, ukukhwela kunye nokukhwela. Ukuba uzimisele ukunciphisa ubunzima, kuya kufuneka uhamba nge-3 kangangeveki ubuncinane kunye ne-30-40 imizuzu. Ngejubane leekhilomitha ezingama-20 ngeyure ungatsho i-calbri 130. Kwaye imizuzu eyi-15 kuphela! Ukuhamba ngeebhayisikili kufanelekile, ngaphezu kwayo yonke into, kubafazi abanobuqhophololo obuqhekezayo, kuba kunceda ukulahla iipompo ezinamafutha kule mimandla. Kodwa khumbula ukuba ngexesha elide (iminyaka engama-2-3 okanye ngaphezulu) ukuzivocavoca rhoqo, kunokwenzeka ukwandisa umthamo wesisu. Ukuba le nto ayiyikukholisa, zama ukunganiki umthwalo omkhulu kwivili. Ngokukodwa, khusela ukukhuphuka. Ukuzibandakanya kule midlalo ekhaya, kwanele ukuthenga ibhayisikili. Oku kuyinyani ngakumbi kwiidolophu ezinkulu.

Aerobics

Enye yemidlalo ethandwa kakhulu kwabesetyhini abafuna ukunciphisa umzimba i-aerobics. I-Aerobics, njengemidlalo, ivela eMelika. Kule hlobo lezemidlalo ngokusemthethweni libandakanywa ngabameli beSiqingatha esihle. Kwaye eMelika, inxaxheba ngokuzikhethela kunye namadoda, kodwa ngexesha elikhoyo, isondo esinamandla ngesizathu esithile sikhetha ezinye imidlalo. Ewe, akusilo nto. Into ebalulekileyo kukuba thina bafazi bayazi ukuba i-aerobics iyomeleza intliziyo kunye nemithambo yegazi, iqinisa imisipha kwaye iyatshise ngokufanelekileyo amafutha. Kwaye iphakamileyo le tempo, xa ulahlekelwa iikhalori kwaye ulahlekelwe isisindo. Ukusebenzisa umthamo we-aerobic yemizuzu engama-45, unokulahleka kalula iikholeji ezingama-250 ukuya kuma-400. Nangona kunjalo, ukuba untsha kwi-aerobics, gcina ijubane lakho elincinci kwiiseshoni zoqeqesho lokuqala kwaye ungenzi izinto ezinzima! Ngaphandle koko, uya kudinwa kwaye udidekile ukuba awukwazi ukwenza konke okulungileyo. Yiba nomonde kwaye emva kwiveki uza kubona ukuba uyakwazi ukujamelana nokuzibandakanya okunzima. Eyona nto ixhaphakileyo ngoku phakathi kwe-aqua aerobics emancinci (iiklasi emanzini), nyathela i-aerobics (yenyuka uze uye kwi "nyathelo" -nyathelo) kunye ne-aerobics yamandla (i-dumbbells, i-barbells, njl njl.). Ungathenga ikhasethi kwaye wenze ekhaya imidlalo oyithandayo. Kodwa khumbula ukuba akukho mntu uya kulungisa iimpazamo zakho, ngoko kungcono ukutyelela okungenani iiklasi eziyi-2-3 kwi-gym kwaye ubonisane nabaqeqeshi.

Ukwabelana ngesondo kunye neCalori

Okuthandwayo kakhulu "umdlalo" ngowona osekhaya. Nangona kunjalo, ayanconywa ukuba bahlanganyele kumantombazana amancinci amancinci. Zonke ezinye ziyakuthatyathwa rhoqo ngokuthanda kwakho. Ngexesha lokwebelana ngesondo malunga neekhalori ezingama-250 zitshiswa. Enyanisweni, ukuba ayihlali imizuzu eyi-10, kodwa iyure. Ukuba kwenzeka ukuba ne-orgasm, iya kuthatha iikholeji zakho ezongezelelweyo. Nangona kungabi nakakhulu njengoko singathanda: amandla e-orgasm ngama-calorie angama-400 ngeyure, kodwa, hayi, eli lizwe elimangalisayo lihlala nje imizuzwana embalwa. Ngoko ke, isiphelo sinye: ukulala ngesondo kunye nokuba ngcono - kule ngxaki uya kuba nako ukulahlekelwa yilezi zigidi zamapounds kunye nokunciphisa umzimba. Ewe, ukuba u-2 kg kuphela, kunokuba u-10, "uchithe", njengoko ulindele, ungacasuli. I-marathon yezocansi isa kwi-benefit yakho! Emva koko, "ukuqeqesha" obusondeleyo kwindlela ephawulekayo kumthelela umzimba, ngokuphulukana nokuphulukana kwemigraines, ukuphucula ukujikeleza kwegazi, kwanokuthintela umdlavuza. Kwaye, ngaphandle koko, kuba akukho mntu unokuthintela ukuba uhlalutye lolu hlobo "lwezemidlalo" kuwe nabanye, malunga noko sathetha ngasentla, akunjalo?

Ukubhukuda

Ngomdlalo oyintandokazi wesifazane - ukubhukuda - asiyi kuthetha ixesha elide. Kwaye ke wonke umntu uyazi ukuba le midlalo ewusizo kakhulu kuyo yonke into. Khumbula kuphela loo manzi apholileyo ahlambulula umzimba, aphelise i-cellulite, ayanzima kwaye aqinise amandla omzimba, akhuphe ukungaboni. Ewe, ke, ukubhukuda kunceda ekulwa neentlawulo ezinamafutha. Ukuba ufuna ukunciphisa umzimba, tyelela echibini (emlanjeni, elwandle, elwandle) ubuncinane amaxesha amathathu ngeveki. Uqeqesho olulodwa ungalahlekelwa malunga ne-kcal 500. Iphakamileyo le tempo, iphakamileyo yokusetyenziswa kweekhalori. Kodwa zama ukungahlali emanzini iiyure, ngaphandle koko uza kufaka iintso phantsi koxinzelelo olukhulu (ukukhupha akunakwenzeka emanzini). Kwaye ngaphambi kokuba uqeqeshe, yenza iindawo ezimbalwa zokuhlala, ugoba, ugubungele iingalo kunye nemilenze yakho-oku kuya kunceda ukuphepha iingqungquthela.

Ukuhamba

Ukuba nje uqala ukudlala imidlalo okanye ubuyele kuyo emva kwekhefu elide, ukuhamba kuyindlela efanelekileyo! Elula, efikelelekayo, kwaye akukho mali. Beka izicathulo zakho ngokukhululekile-kwaye phambili, unqobe indawo. Ngendlela, malunga nezikhala. Ukuba unqoba umlinganiselo we-1.5 km, ulahle iikhalori ezili-100. Kwinqanaba lokuqala elaneleyo "ukuhamba malunga" kathathu ngeveki imizuzu engama-20. Xa uvakalelwa kukuba akwanele, ukwandisa umgama kunye nesantya. Ngokufanelekileyo, kuya kuba kuhle ukuhamba ngokuphindaphindiweyo amahlanu ngeliveki ngemizuzu engama-30-45. Emva kweveki ezimbini, uya kuziva ukuba lixesha lokuxubha izambatho zakho.

Yaye ukuba ufuna ukulahlekelwa isisindo ngokukhawuleza, sichaza ukuba "unzima". Namathisela ubunzima emagqabini, emva naselineni (unokwenza nje ubeke kwi-backpack) okanye uthabathe i-bumbbell encinci. Kwiindleko zamandla, ukuhamba "okunzima" kuhamba kwaye kudlula umncintiswano. Ngaphandle koko, awukwazi ukudonsa kunye, kodwa uya kwinqanaba elikhawulezayo. Ukuhamba nge-1.5 km nge-weighting, utshisa ii-calories eziyi-160-180, kwaye sele sele ininzi!

Yiba nesimo nawuphi na ubudala

Ukuba ufuna ukuphinda kabini umphumo woqeqesho, khetha uhlobo lwezemidlalo olulungelelanisa lakho iminyaka:

20 engama. Usemncinci, unamandla, uzele amandla. Kulo nyaka, uyona mdlalo wezemidlalo ofanelekileyo, umzekelo, i-volleyball, ibhola lebhokisi. Awufuni ukuqhuba nebhola? Ngoko ke, yenza u-aerobics: mnandi kwaye uyasebenza! Kuya kuba mnandi ukuya kwindawo yokuzivocavoca kanye ngeveki ukwenzela ukuqinisa imisipha kwiimimulators-oku kuqinisa ubunzima besisipha. Kwaye ngokusemgangathweni, ngexesha lakho unako ukwenza konke okuncinci ngokuncinane - kuyahlekisa kwaye akukho namathayi!

Iminyaka engama-30. Unomuva omncinci kwaye uphilile, kodwa inkqubo yokuguga iqalise ngokukhawuleza. Ngokukodwa, iinkqubo zokunciphisa umzimba ziye zanciphisa, kwaye ngokukrakra ukuqonda ukuba nangayiphi indlela awukwazi ukulahlekelwa ngaphezu kwe-3 kg ngonyaka. Ngexesha elidlulileyo, kwakwanele ukuba uhlale kwisondlo iintsuku ezimbalwa. Ukongezelela, kule minyaka, njengomthetho, wonke umntu ulandela umsebenzi, oku kuthetha ukuba ukugqithiswa kwamanzi kunzima. Ukuqinisa impilo, ukunciphisa umzimba kunye nokunciphisa uxinzelelo kuya kunceda iiklasi eziqhelekileyo kwi-gym. Oku kuya kukhawuleza kubuyisela izihlunu kwiimvakalelo zabo kwaye kulungiswe umlinganiselo apho kuyimfuneko. Ukuba "isinyithi" ayikukhuthazi, zama ukwenza imidlalo yam intandokazi yamabhinqa - ukudansa, i-aerobics kunye nokugijima.

40 ubudala. Uninzi lwabasetyhini abaneminyaka engama-40 bathanda ukuhlala ngaphezu kokuhamba kwabo. Ukuphila ngendlela yokuphila ngokungekho nto kunokukhokelela ekubeni i-mass mass ishintshiswa kancane kancane ngamafutha. Ngoko ke, kufuneka uyenze yonke into ukuqinisa izihlunu kunye nokurhoxisa izitye zokutya. Khetha imidlalo yabasetyhini ngentswelo yakho: i-aerobics, ehambayo okanye ehamba ngebhayisikili. Okanye yenza i yoga. Kwaye emini, hambani kangangoko kunokwenzeka!

50 nangaphezulu. Kule minyaka, nakunoma ikuphi, musa ukulibala ngokudlala imidlalo! Imithwalo engeyiyo emininzi, njengokubhukuda nokuhamba, ukukhusela amajoyina, ukunciphisa intlungu kwinqanaba elingaphantsi kwaye uqinise imisipha. Kule minyaka, ukuzilolonga ukulungelelanisa nokwelula kunceda. Njengokuba izazinzulu zaseTshayina zifumene, ukuzilolonga ngokunyanisekileyo kumzimba kuqinisa amathambo kunye nezihlunu kwaye kunciphise ingozi ye-osteoporosis. Kodwa -yona nto ibalulekileyo! - Ukuba unqwenela ukungena kwimidlalo, khangela umqeqeshi ofanelekileyo, okanye unokulimaza impilo yakho.

Ngaba ucinga ukuba ukugcina ifom yexabiso elihle kunanoma yiphi iminyaka kungenakwenzeka? Uphosakeleyo kakhulu! Njengoko iingcali zibalwe, zanele ukutshisa kuphela iikhalori ezine kwi-1 kg yesisindo nganye kwiklasi nganye ngeveki! Oku kuthetha ukuba ngeveki kufuneka silahle umlinganiselo weekhalori ezingama-200-250. Kwaye oku "kwiphepha" kwanoma yimuphi umdlalo, nokuba uhamba ngokuzithoba. Into ephambili - musa ukulala-ulala embhedeni, kodwa hamba! Ewe, ukuba asizange sikukholisise kwaye ukhetha i-sofa, sichitha ixesha elixhamlayo, uzikhuthaze ukuba imisipha yakho ibe namandla ngakumbi imihla ngemihla. I-physiologists yaseMerika ifumene ukuba izihlunu zinganciphisa nje kuphela ukunyameka komzimba, kodwa kunye neziphumo ezivela kwingqondo. Ngako oko, khetha uqeqesho lomphefumlo - ngokomzimba okanye "ingqondo" - kunye nesizathu!

Ukuthatha umdlalo ozithandayo uyonwabile kwaye uyonwabile. Amaphesenti angama-70 amabhinqa acinga njalo. Amaphesenti ama-50 amabhinqa aqeqeshwa ngenjongo kuphela - ukulahlekelwa isisindo kunye nokuqinisa imisipha. Kwaye ama-30 ekhulwini kwabasetyhini bakholelwa ukuba le midlalo yabancedisa ukuba benze abahlobo abatsha kunye nokwandisa isangqa soqhagamshelwano. Ziziphi iintlobo zemidlalo ekwenzeni ekhaya ukulahlekelwa isisindo - zenzele isigqibo. Into ephambili akuyi kuhlala kwisihlalo sokulala!