Xa ucinga ngemithambo ekunceda ukuba wehle ngeekhilogram, unokucinga ngomthambo onamandla wentliziyo njengokubaleka okanye ukukhwela ibhayisekile. Kodwa ukuhamba kunokuba ngumsebenzi omkhulu wokunciphisa ubunzima ukuba uyenza rhoqo kwaye ugcine isantya sakho ngokukhawuleza.
Ukunciphisa umzimba kwenzeka xa utshisa iikhalori ezininzi kunokuba utya. Naluphi na uhlobo lomsebenzi womzimba lunokukunceda ukufezekisa oku, kodwa kukho izizathu ezininzi zokuba kutheni ukuhamba kusebenza kakuhle. Masithi lolona hlobo lulula lomthambo we-aerobic, luyenza ibe lolona khetho lubalaseleyo kwisicwangciso sokuqala sokwehla kobunzima. Ukuhamba kungenziwa kwi-treadmill okanye ngaphandle, akukho mali yotyalo-mali efunekayo kwaye akukho zixhobo ezikhethekileyo ngaphandle kwezicathulo zokuhamba ezifunekayo.
Ukuba usaqala isicwangciso sokunciphisa umzimba, indlela elula yokuhamba inokukunceda utshise iikhalori ezininzi yonke imihla ngelixa ukhulisa ukomelela kwakho. Ngokuhamba kwexesha, unokongeza iintshukumo ezintsha zokunyusa ukuqina kunye nokwandisa ukutshisa kwekhalori yakho.
Olu cwangciso lwenzelwe ukuba tshisa phakathi kwe-200 kunye ne-400 yeekhalori ngosuku, ngoko inokukhawulezisa ukunciphisa umzimba ngokukunceda ukuba ulahlekelwe ngaphezu kweepounds ngeveki, ucinga ukuba nawe wenze utshintsho oluthile kwisondlo sakho. Nangona kungathatha iiveki ezine ukuya kwezintandathu ukubona iziphumo eziphawuleka ngakumbi.
Isicwangciso sokuhamba sokunciphisa umzimba
Esi sicwangciso siqala ngemizuzu engama-20 nje yokuhamba ngokukhawuleza. Uya kukwazi ukuhamba kancinci ngosuku ngalunye, kwaye njengoko usiba sempilweni, unokongeza imithambo eyongezelelweyo ukuze uhlale unomngeni kwaye ukwandise ukutsha kwakho.
Khumbula ukugcina isantya esikhawulezayo njengoko uhamba - injongo kukumodareyitha, isantya esinzima. Ukuba awukwazi ukuthetha ngelixa uhamba, usebenza nzima kakhulu. Ukuba uyakwazi ukucula okanye ukuthetha kakhulu, mhlawumbi akusebenzi nzima ngokwaneleyo.
Usuku 1: 20 imizuzu yokuhamba
- Ukufudumala kwemizuzu emi-5: hamba ngesantya sokuphumla
- Imizuzu eyi-10 yokuhamba ngokukhawuleza
- Imizuzu emi-5 uphole phantsi: hamba ngesantya sokuphumla
Usuku 2: 30 imizuzu yokuhamba
- Ukufudumala kwemizuzu emi-5: hamba ngesantya sokuphumla
- Imizuzu eyi-20 yokuhamba ngokukhawuleza
- Imizuzu emi-5 uphole phantsi: hamba ngesantya sokuphumla
Usuku 3: 40 imizuzu yokuhamba
- Ukufudumala kwemizuzu emi-5: hamba ngesantya sokuphumla
- Imizuzu engama-30 yokuhamba ngesantya esikhawulezayo kunye namathuba: Rhoqo kwimizuzu emi-5, thatha isantya sakho kwimizuzwana engama-30, emva koko ubuyele kwisiseko sakho semizuzu emi-5 ngaphezulu.
- Imizuzu emi-5 uphole phantsi: hamba ngesantya sokuphumla
Usuku 4: 45 imizuzu yokuhamba
- Ukufudumala kwemizuzu emi-5: hamba ngesantya sokuphumla
- Imizuzu engama-35 yokuhamba ngesantya esikhawulezayo: Khetha indlela ethambekele ekunyuseni ukuqina kwakho kunye nokutshiswa kwekhalori iyonke.
- Imizuzu emi-5 uphole phantsi: hamba ngesantya sokuphumla
Usuku 5: 50 imizuzu yokuhamba
- Ukufudumala kwemizuzu emi-5: hamba ngesantya sokuphumla
- Imizuzu engama-40 yokuhamba ngesantya esikhawulezayo: Ngolunye usuku lwekhefu, ngaphandle kweli xesha, uya kube usenza izithuba eziphezulu nezisezantsi rhoqo. Hamba ngokukhawuleza njengoko unako kwimizuzwana engama-30 kwaye ubuyele kwisantya sakho sokuqala ngokukhawuleza kwimizuzwana engama-60. Zama ukugcina oku ixesha elide kangangoko unako.
- Imizuzu emi-5 uphole phantsi: hamba ngesantya sokuphumla
Usuku 6: 60 imizuzu yokuhamba
- Ukufudumala kwemizuzu emi-5: hamba ngesantya sokuphumla
- Imizuzu engama-50 yokuhamba ngesantya esikhawulezayo: Gxininisa ekwenzeni isantya sesiseko sakho sikhawuleze kancinci kunesiqhelo. (Ukumamela umculo okhawulezayo kunokukunceda!)
- Imizuzu emi-5 uphole phantsi: hamba ngesantya sokuphumla
Usuku 7: 60 imizuzu yokuhamba
- Ukufudumala kwemizuzu emi-5: hamba ngesantya sokuphumla
- Ukuhamba ngemizuzu engama-50 kunye namaxesha: yenza imizuzu emi-3 kwisantya esisezantsi kwaye emva koko umzuzu o-1 ngesantya esikhawulezayo. Gcina lo mjikelo wemizuzu emi-4 kangangemizuzu engama-50 kangangoko unako.
- Imizuzu emi-5 uphole phantsi: hamba ngesantya sokuphumla
Yandisa amandla ukuze unciphise umzimba
Ngokuhamba kwexesha, njengoko ukuqina kwakho kuphucuka, unokwenza izinto zibe nzima ngakumbi ngokongeza amandla athile ashukumayo kuhambo lwakho. Zama izinto ezifana:
Ukuphusha usenyuka
- Qala ubuso phantsi ezandleni nasezinyaweni zakho.
- Qinisekisa ukugcina umzimba wakho uqinile njengoko uhla kwaye uphakamisa kwaye ugxininise ekugobeni iingqiniba zakho ngokupheleleyo.
- Ukuba i-push-ups epheleleyo inzima kakhulu, yenza i-push-up ngelixa uncike eludongeni.
Imitsi endaweni
- Yima kwindawo ebanzi kunye neenyawo zakho zihambelana.
- Gcina unyawo lwakho lwangaphambili lutyaliwe kwaye ubunzima bakho kwibhola yonyawo lwakho lwangasemva.
- Yehlisa kancinci umzimba wakho de idolo lakho elingasemva liphantse lichukumise umhlaba ngelixa uvumela idolo lakho langaphambili ligobe ukuya kuma-90 degrees.
- Gcina idolo lakho langaphambili lithe tye phezu konyawo lwakho lwangaphambili.
- Tyhila phezulu kwisithende sonyawo lwakho lwangaphambili kunye nenzwane yonyawo lwakho lwangasemva de unyukele phezulu. (Musa ukutyhala phambili, tyhala phezulu.)
Igriddle
- Qala phantsi ungqengqe ngobuso.
- Phakamisa iinzwane zakho kunye neengalo zakho, ugcine umzimba wakho uthe tye ngokupheleleyo (ungavumeli isinqe sakho sicwilise okanye sihlabe).
- Ukuba ufumana esi sikhundla sigxininise kakhulu, unokwenza uguqulelo olulungisiweyo kwiinzwane zakho kunye neminwe.
Injongo kukuhlala kwesi sikhundla ixesha elide kangangoko kunokwenzeka. Ekuqaleni, oku kunokuba yimizuzwana eyi-10, kodwa zama ukusebenza ngendlela yakho ukuya kwimizuzwana engama-60 okanye ngaphezulu.
Ungalibali ukutya kwakho ukuze unciphise umzimba
Kunzima ukunciphisa umzimba nje ngokwenza umthambo wedwa. Kulula kakhulu ukutya iikhalori ezininzi kunokuba uzitshisa ngemini, nokuba ujima yonke imihla. Ukuba oko kuyenzeka, unokumosha ngokulula iinzame zakho zokunciphisa ubunzima okanye uzuze ubunzima.
Kufuneka utshise malunga neekhalori ze-3.500 ukuze ulahlekelwe isiqingatha sekhilo yamafutha. Ukulahlekelwa yiponti ngeveki, uya kufuna ukutya malunga ne-500 yeekhalori ezimbalwa ngosuku.
yitya iinxalenye ezincinci
Zama ukuphaka kancinci kwisidlo ngasinye. Ukusebenzisa ipleyiti encinci okanye isitya kunokukwenza kubonakale ngathi usatya isixa esikhulu.
Oku akuthethi ukuba asityi isixa esiyimfuneko ukugubungela iikhalori zethu zemihla ngemihla. Kucetyiswa ukuba uye kwingcali ukuseka ukuba zingaphi iikhalori omele uzifeze ngosuku ngalunye. Ukusuka apho unokugqiba ukuba izabelo zakho kufuneka zibe ncinci okanye ukuba kungcono ukucwangcisa isicwangciso sokutya.
Khetha ukutya okunekhalori ephantsi
Iingcali zikwancomela ukutshintsha ukutya okunekhalori ephezulu ngokutya okunekhalori ephantsi. Ngokomzekelo, sebenzisa i-mustard kwisandwich yakho endaweni ye-mayonnaise, yenza i-omelet ngemifuno endaweni yetshizi, okanye wenze i-snack nge-apile endaweni ye-bagel.
Izijekulo ezincinci zinokuthetha inyathelo elikhulu ekulahlekeni kwesisindo. Siyazi ukuba oku kwenzeka xa kukho i-caloric deficit, apho iikhalori ezininzi zichithwa kunokuba zidliwe.
Yidla ukutya okunekhalori ephezulu rhoqo
Gcina iikuki okanye i-ayisikrimu kanye okanye kabini ngeveki endaweni yemihla ngemihla. Akuthethi ukuba zithintelwe ekutyeni, kodwa kufuneka zisetyenziswe ngendlela ephakathi kunye nokulawulwa.
Ngokuhamba kwexesha, olu tshintsho luncinci lokutya kunye nokuzivocavoca kwemihla ngemihla kuya kongeza. Unokubona inkqubela kwisikali kwisithuba nje seveki kwaye uqale ukubona umahluko kwisibuko phakathi kwenyanga okanye njalo.