Uma ucabanga ngokuzivocavoca okukusiza ukuthi wehlise amakhilogremu, ungase ucabange ngokuzivocavoca okunamandla kwenhliziyo njengokugijima noma ukuhamba ngebhayisikili. Kodwa ukuhamba kungaba umsebenzi omuhle kakhulu wokunciphisa umzimba uma ukwenza njalo futhi uhambisana nejubane lakho.
Ukuncipha kwesisindo kwenzeka lapho ushisa ama-calories amaningi kunalawo owathathayo. Noma yiluphi uhlobo lomsebenzi womzimba lungakusiza ukufeza lokhu, kodwa kunezizathu eziningi zokuthi kungani ukuhamba kusebenza kahle. Ake sithi kuyindlela elula kakhulu yokuzivocavoca kwe-aerobic, ngakho-ke kuyisinqumo esihle sohlelo lokuqala lokunciphisa isisindo. Ukuhamba kungenziwa ku-treadmill noma emoyeni omusha, akukho ukutshalwa kwezimali kwezezimali okudingekayo, futhi akukho mishini ekhethekile edingekayo ngaphandle kwezicathulo zokuhamba.
Uma usanda kuqalisa uhlelo lokwehlisa isisindo, indlela elula yokuhamba ingakusiza ukuthi ushise amakhalori engeziwe usuku ngalunye kuyilapho ukhulisa ukuqina kwakho. Ngokuhamba kwesikhathi, ungakwazi ukwengeza umnyakazo omusha ukuze ukhulise umfutho futhi uthuthukise ukushiswa kwekhalori yakho.
Le shejuli yakhelwe ukuthi shisa amakholori aphakathi kuka-200 no-400 ngosuku, ngakho-ke ingasheshisa ukulahlekelwa isisindo ngokukusiza ukuthi ulahlekelwe ngaphezu kwekhilogremu ngesonto, kucatshangwa ukuthi nawe wenza izinguquko ezithile ekudleni kwakho. Nakuba kungase kuthathe amasonto amane kuya kwayisithupha ukuthola imiphumela ephawulekayo.
Uhlelo lokuhamba ukuze ulahlekelwe isisindo
Lolu hlelo luqala ngemizuzu engu-20 nje yokuhamba usheshe. Uzokwazi ukuhamba kancane kancane usuku ngalunye, futhi njengoba uqina, ungakwazi ukwengeza izivivinyo ezengeziwe ukuze uhlale unenselele futhi wandise ukusha kwakho.
Khumbula ukugcina ijubane elisheshayo njengoba uhamba - umgomo ijubane elilingene futhi elinzima ngandlela thize. Uma ungakwazi ukukhuluma ngenkathi uhamba, usebenza kanzima kakhulu. Uma ukwazi ukucula noma ukukhuluma kakhulu, cishe awusebenzi kanzima ngokwanele.
Usuku 1: ukuhamba imizuzu engu-20
- Ukufudumala kwamaminithi angu-5: hamba ngesivinini esikhululekile
- Imizuzu engu-10 ukuhamba ngokushesha
- Imizuzu emi-5 yehlisa umoya: hamba ngesivinini esikhululekile
Usuku 2: ukuhamba imizuzu engu-30
- Ukufudumala kwamaminithi angu-5: hamba ngesivinini esikhululekile
- Imizuzu engu-20 ukuhamba ngokushesha
- Imizuzu emi-5 yehlisa umoya: hamba ngesivinini esikhululekile
Usuku 3: ukuhamba imizuzu engu-40
- Ukufudumala kwamaminithi angu-5: hamba ngesivinini esikhululekile
- Imizuzu engama-30 ijubane lokuhamba ngezikhawu: njalo emizuzwini emi-5, phakamisa ijubane lakho imizuzwana engama-30, bese ubuyela esilinganisweni sakho esiyisisekelo eminye imizuzu emi-5.
- Imizuzu emi-5 yehlisa umoya: hamba ngesivinini esikhululekile
Usuku 4: ukuhamba imizuzu engu-45
- Ukufudumala kwamaminithi angu-5: hamba ngesivinini esikhululekile
- Imizuzu engama-35 uhamba ngesivinini esisheshayo - khetha umzila othambekele ekukhuliseni ukuqina kwakho kanye nokushiswa kwekhalori sekukonke.
- Imizuzu emi-5 yehlisa umoya: hamba ngesivinini esikhululekile
Usuku 5: ukuhamba imizuzu engu-50
- Ukufudumala kwamaminithi angu-5: hamba ngesivinini esikhululekile
- Imizuzu engu-40 yokuhamba ngesivinini esisheshayo: Ngolunye usuku lwesikhawu, ngaphandle kwalesi sikhathi, uzobe wenza izikhawu eziphakeme neziphansi kaningi. Hamba ngokushesha ngangokunokwenzeka imizuzwana engu-30 bese ubuyela esivini sakho sokuqala esisheshayo imizuzwana engama-60. Zama ukugcina lokhu isikhathi eside ngangokunokwenzeka.
- Imizuzu emi-5 yehlisa umoya: hamba ngesivinini esikhululekile
Usuku 6: ukuhamba imizuzu engu-60
- Ukufudumala kwamaminithi angu-5: hamba ngesivinini esikhululekile
- Imizuzu engu-50 yokuhamba ngesivinini esisheshayo: Gxila ekwenzeni isivinini sakho esiyisisekelo sisheshe kunokujwayelekile. (Ukulalela umculo osheshayo kungasiza!)
- Imizuzu emi-5 yehlisa umoya: hamba ngesivinini esikhululekile
Usuku 7: ukuhamba imizuzu engu-60
- Ukufudumala kwamaminithi angu-5: hamba ngesivinini esikhululekile
- Imizuzu engama-50 yohambo lwesikhawu: yenza imizuzu emi-3 ngesivinini esiphansi, bese umzuzu ongu-1 ngokushesha okukhulu. Gcina lo mjikelezo wemizuzu emi-4 isikhathi eside esingangamaminithi angu-50 ongakwenza.
- Imizuzu emi-5 yehlisa umoya: hamba ngesivinini esikhululekile
Khulisa umfutho ukuze ulahlekelwe isisindo
Ngokuhamba kwesikhathi, njengoba ukuqina kwakho kuyathuthuka, ungenza izinto zibe nzima nakakhulu ngokwengeza ukunyakaza kwamandla ohambeni lwakho. Zama izinto ezifana nalezi:
Okuhlafunwayo
- Qala ubheke phansi ezandleni nasezinyaweni zakho.
- Qiniseka ukuthi ugcina umzimba wakho uqinile njengoba wehla futhi uphakama futhi ugxile ekugobiseni izindololwane zakho ngokugcwele.
- Uma ama-pushups agcwele eyinselele kakhulu, yenza i-pushup ngenkathi uncike odongeni.
Unyathela khona lapho
- Yima endaweni enezinyathelo ezibanzi izinyawo zakho zihambisane.
- Gcina unyawo lwakho lwangaphambili lutshaliwe kanye nesisindo sakho ebholeni lonyawo lwakho lwangemuva.
- Yehlisa kancane kancane umzimba wakho kuze kube yilapho idolo lakho langemuva licishe lithinte phansi ngenkathi uvumela idolo lakho langaphambili ligobe libe ngama-degree angu-90.
- Gcina idolo lakho langaphambili liqondile phezu konyawo lwakho lwangaphambili.
- Phusha phezulu ngesithende sonyawo lwakho lwangaphambili kanye nebhola lonyawo lwakho lwangemuva uze ubuye phezulu. (Ungaphusheli phambili, phushela phezulu.)
Igobho
- Aqale phansi abheke phansi.
- Phakamisa izinzwane nezingalo zakho, ugcine umzimba wakho uqonde ngokuphelele (ungavumeli izinqulu zakho zigoqe noma zicwiliswe).
- Uma uthola lesi simo siqine kakhulu, ungenza inguqulo eguquliwe ezinzwaneni zakho neminwe.
Umgomo ukuhlala kulesi sikhundla isikhathi eside ngangokunokwenzeka. Ekuqaleni lokhu kungase kube imizuzwana engu-10 kuphela, kodwa zama ukusebenza ngendlela yakho kufika kumasekhondi angu-60 noma ngaphezulu.
Ungakhohlwa ukudla kwakho ukuze ulahlekelwe isisindo
Kunzima ukwehlisa isisindo ngokuzivocavoca uwedwa. Kulula kakhulu ukudla ama-calories amaningi kunalokho owashisa ngosuku, ngisho noma uzivocavoca nsuku zonke. Uma lokho kwenzeka, ungakwazi kalula ukucekela phansi imizamo yakho yokulahlekelwa isisindo noma uzuze isisindo.
Udinga ukushisa ama-calories angu-3.500 ukuze ulahlekelwe ikhilogremu yamafutha. Ukuze ulahlekelwe yilelo phawundi ngeviki, uzofuna ukudla ama-calories ambalwa angaba ngu-500 ngosuku.
udle izingxenye ezincane
Zama ukuziphakela kancane ekudleni ngakunye. Ukusebenzisa ipuleti elincane noma indishi kungenza kubukeke sengathi usadla inani elikhulu.
Lokhu akusho ukuthi asidli inani elidingekayo ukuze sihlanganise ama-kilojoule ansuku zonke. Kunconywa ukuthi uye kuchwepheshe ukuze uthole ukuthi mangaki amakholori okufanele uwafinyelele usuku ngalunye. Ukusuka lapho unganquma ukuthi izingxenye zakho kufanele zibe zincane yini noma kungcono ukuhlela uhlelo lokudla.
Khetha ukudla okunekhalori ephansi
Ochwepheshe futhi batusa ukushintsha ukudla okunekhalori ephezulu ngokudla okunekhalori ephansi. Isibonelo, sebenzisa isinaphi kwisemishi lakho esikhundleni semayonnaise, yenza i-omelet ngemifino esikhundleni sikashizi, noma isiphuzo esine-apula esikhundleni se-bagel.
Ukushukuma komzimba okuncane kungasho isinyathelo esikhulu sokulahlekelwa isisindo. Siyazi ukuthi lokhu kwenzeka uma kunokushoda kwekhalori, lapho kusetshenziswa khona amakholori amaningi kunalawo asetshenzisiwe.
Yidla ukudla okunekhalori ephezulu izikhathi ezimbalwa
Gcina amakhukhi noma u-ayisikhilimu kanye noma kabili ngesonto esikhundleni sansuku zonke. Akusho ukuthi zinqatshelwe ekudleni, kodwa kufanele zidliwe ngendlela elinganiselwe futhi elawulwayo.
Ngokuhamba kwesikhathi, lezi zinguquko ezincane zokudla kanye nokuzivocavoca kwansuku zonke zizokwengeza. Ungase ubone intuthuko esikalini esikhathini esingangesonto bese uqala ukubona umehluko esibukweni phakathi nenyanga noma ngaphezulu.