Omunye wemibuzo efunwa kakhulu emhlabeni wokuqina ukwazi ukuthi yiziphi izivivinyo zokunciphisa umzimba emilenzeni. Abanye batusa ukunyakaza okuhilela ingxenye engezansi yomzimba ngokwezinga elikhulu, njengokusquats, amaphaphu, noma ukuvivinya umzimba kwe-aerobic (ukugijima noma ukuphotha). Kodwa ingabe iyasebenza ngempela? Sixazulula ukungabaza kwakho ukuze uqale ukunciphisa umthamo namafutha emilenze yakho ngokushesha ngangokunokwenzeka.
Ama-squats namaphaphu awanciphisi amafutha emathangeni akho
Lapho sisebenza umzimba ophansi ngokuzivocavoca kwamandla noma ngesisindo sethu, sizobe sikhulisa umthamo wemisipha yethu, kodwa ngeke sinciphise amafutha asendaweni. Njengoba wazi kakade, awukwazi ukukhetha amafutha ofuna ukuwalahla, ngakho-ke uma ufuna ukuba namafutha amancane, kuzodingeka udale ukuntuleka kwe-caloric.
Kokubili izivivinyo, ama-squats namaphaphu, yenza kusebenze ama-glutes akho, ama-quadriceps namankonyane ngenani elikhulu. Zifana kakhulu, kodwa ama-squats enziwa ngemilenze yomibili ngesikhathi esisodwa, kuyilapho amaphaphu esebenza ngokuhlukana.
Ngokusho kwe-American Council on Exercise, awukwazi ukwehlisa amafutha emathangeni akho futhi ukuzivocavoca kuzokwandisa ivolumu, ngoba vimbela imisipha ukuthi ingafinyeleli. Ngakho lokhu kunyakaza akuthinti izicubu ezinamafutha emilenzeni.
Lokhu akusho ukuthi akuzuzisi ukwenza ukuqeqeshwa kwamandla, ngoba empeleni kubaluleke kakhulu. Kokubili ama-squats namaphaphu kuzokusiza ukuthi uthuthukise amandla, futhi uzwise umzimba wakho ophansi futhi uzizwe usebenza kakhudlwana osukwini lwakho nosuku.
Pho ngingawehlisa kanjani usayizi wamathanga ami?
Azikho izivivinyo ezithile zokulahlekelwa umlenze, njengoba udinga ukulahlekelwa amafutha ngokunciphisa inani lama-calories nsuku zonke. Okusho ukuthi, kufanele usebenzise ama-calories amaningi kunalokho owasebenzisayo. Yethula umsebenzi womzimba osukwini lwakho nosuku futhi ugcine ukudla okunempilo.
Kubalulekile futhi ukuthi ungangeni ephutheni lokwenza ukuqeqeshwa kwe-cardio kuphela, ngoba uzogcina udla imisipha yakho. Ngaphezu kwalokho, ngokuzivocavoca kwamandla uzoshisa amakholori amaningi namafutha ngokukhula kwemisipha.
Kancane kancane uzobona ukuthi amafutha omzimba ancishiswa kanjani futhi uzobona izinzuzo zokuqeqeshwa kwamandla.