Ungayisebenzisa kanjani ibhayisikili ukuze unciphise amafutha ngokuphumelelayo ebusika?

Indlela yokusebenzisa ukuhamba ngebhayisikili ukunciphisa amafutha ngokuphumelelayo bekulokhu ukukhathazeka iminyaka eminingi. Isimo sezulu esibandayo, ikakhulukazi, sengeza izinselele ezengeziwe ekunciphiseni amafutha. Kuzo zonke imidlalo zokulahlekelwa kwamafutha, ukuhamba ngebhayisikili ukunciphisa amafutha kuyisinqumo esingcono kakhulu sokunciphisa amafutha ebusika, ngoba kunomthelela omncane emzimbeni, ngeke kube lula ukukhathala, futhi kuthakazelise kakhulu.

Nakuba ukunciphisa amakhalori akho kunganciphisa isisindo sakho, isisindo olahlekelwayo sihlanganisa izicubu zomzimba ngaphezu kwamafutha, futhi abagibeli bamabhayisikili abadla ukudla kuphela bazoba bancane futhi banciphe, kodwa futhi bazoba buthakathaka futhi bahambe kancane kunangaphambili. Ngoba ezinye ze-dieters zinesimo lapho zilahlekelwa isisindo kodwa amazinga abo omzimba akhuphuka. Futhi, ungakhohlwa ukuthi imisipha ishisa amafutha. Uma unemisipha eminingi emzimbeni wakho, udla i-kcal eyengeziwe. Uma ingxenye yesisindo sakho okwehlayo iwumsipha, maningi amathuba okuthi ukhuluphale kunakuqala lapho ubuyela emikhubeni yakho yokudla yangaphambilini.

Ukuhamba ngebhayisikili, ukuhamba ngebhayisikili, ukuhamba ngebhayisikili ngaphezulu, into ebalulekile ukusho izikhathi ezintathu. Ngokuvamile, amaqembu amaningi omgwaqo ashisa i-40 kcal ngemayela. Uma ubala ngamamayela angu-15 ngehora, ungashisa i-6,000 kcal ngesonto amahora angu-10 ngesonto. Akubukeki kukuhle? Thola imoto yakho futhi uphume endlini!

I-Aerobics icishe inqamuke izikhathi ezimbili noma ezintathu ngesonto, futhi ukuhamba ngebhayisikili, ngisho nosuku ngalunye, akuyona inkinga nhlobo. Ngisho noma kungekho "ukuzivocavoca okudingekayo!" “Ifa lingaphinda licime amafutha kancane kancane empilweni efanayo evamile. Ukugijima i-10km kuzokhathala ngokwanele, kodwa ukugibela ibhayisikili “kuwumunwe wokugxuma.” Kungumqondo omuhle futhi ukuya epikinikini ngebhayisikili ngosuku lokuphumula.

Umhlahlandlela wanyanga zonke wokunciphisa amafutha

1. Indawo yokuqala amasonto 1-2 amabhayisikili

1) Hamba ibhayisikili imizuzu engu-20 × imizuzu emi-2 kuya kwengama-40 ngosuku

Incazelo eyisisekelo yokuzivocavoca umzimba ukubamba isikhathi eside sokuzivocavoca ngesigqi esihamba kancane. Phela kuwukumosha ukugibela ibhayisekili uphume kanye uye ekhaya emizuzwini emi-5 nemizuzu eyi-10.

Abaqalayo bangagibela indlela eyodwa ngokuya ngesigqi sabo, okungukuthi, cishe imizuzu engama-20 ukusuka lapho. Indlela eyodwa imizuzu engama-20, indlela emibili imizuzu engama-40. Isisindo esingu-50kg, i-kcal esetshenzisiwe yile: 10km/hx 140 kcal, 13km/hx 175 kcal, 16km/hx 210 kcal, njalonjalo.

Ifomula yokubala ukusetshenziswa kwe-kcal yile: kcal (kcal) esetshenzisiwe, isivinini (km/h) × isisindo (kg) × 1.05× isikhathi sokuhamba ngebhayisikili (h).

2) Uhambo olude lwemizuzu engama-90 ukusuka ngempelasonto yempi

Khetha usuku ngempelasonto futhi ukwazi ukugibela kancane kancane cishe ihora ngebanga elide, uguqule isimo sakho sengqondo ngokushesha. Khetha ukugibela ibhayisikili okufanelekile eduze kwepaki noma umgwaqo ozinikele emfuleni futhi uzokwazi ukugibela cishe imizuzu engama-90 (kuhlanganise nendlela yokubuya).

Lapho ujuluka, ukubuyisela amanzi emzimbeni kufanele kwenziwe ngesikhathi. Phuza ingilazi yamanzi ngaphambi kokuhamba ngebhayisikili, futhi kungcono ukuletha iketela emgwaqweni njalo ngemizuzu engu-15 kuya kwengu-20. Kunconywa ukukhetha uMgqibelo, lonke iSonto, nje ekhaya ukuze unakekele kahle umzimba nengqondo. Ukucabangela ukuphepha Amabhayisikili kufanele ashayelwe emigwaqweni okungezona izimoto noma ngebhayisikili emigwaqweni eluhlaza, khetha imizila enethrafikhi encane ngangokunokwenzeka, futhi ugweme abahamba ngezinyawo ngangokunokwenzeka emigwaqweni yezinyawo lapho bengagibela khona.

2. Khulisa inani lokuzivocavoca emasontweni 3-4

Umgomo: ihora elingu-1 ngokuvamile, amahora angu-2 ngezimpelasonto

Ngemva kokujwayela ukugibela ibhayisikili, ungakwazi ukusheshisa kancane kancane futhi wandise uhambo lwakho lokuhamba ngebhayisikili ngokuvumelana nezimo zakho. Khomba okungenani ihora elingu-1 ngosuku. Ungaphumuli ngezimpelaviki bese uzama ukugcina ibhayisikili lakho amahora angu-2. Ukuze ugweme ukukhathala phakathi nohambo, qaphela ukubuyisela amanzi emanzini ngesikhathi sangempela phakathi nohambo, noma uphuze iziphuzo ezinoshukela ezisebenzayo.

Ungayiqeda kanjani inyanga kukhishwe u-2kg:

Amafutha e-1kg angaba ngu-7,200 kcal kanti amafutha angu-2kg angaba ngu-14,400 kcal. Ingabe lezi zingancishiswa esikhathini esingaphansi kwenyanga?

Ngokwendlela engenhla, emasontweni amabili ngokusho kwejubane elifanayo le-13 km ngehora, isivinini ngempelasonto ye-16 km ngehora, izinsuku ezingu-14 ezilinganiselwe ukusetshenziswa kcal ibalwa 2,695 kcal ibalwa, ngenyanga ingadla 7,105 kcal, okungukuthi, inganciphisa. umzimba 1 kg of fat. I-1kg esele kuyodingeka yehliswe ngokudla ndawonye, ​​futhi ukulahlekelwa kwe-243kcal ngosuku kuyadingeka. Khona-ke i-kcal okufanele inciphise i-80 kcal ngesidlo ngasinye.

Nazi ezinye izindlela zokunciphisa ukudla kwe-kcal:

Khetha izinhlanzi ezintsha: I-can of fish toned fresh ngamafutha okupheka iqukethe i-275 kcal, kodwa uma isanda, i-150 kcal kuphela. (Yehliswe ngo-125 kcal)

Khetha ushizi owomileokunamafutha aphansi: Sebenzisa ushizi owomile onamafutha angu-1% esikhundleni sika-4%. (Uhhafu wenkomishi ungonga ama-40kcal)

Yehlisa isitashi: Yidla ngaphansi kwesitsha se-1/4 zerayisi, i-pasta nama-noodle. (Yehliswa ngo-45 kuya ku-60 kcal)

Khetha ibhotela kanye nemajarini okunambitheka kalula: i-spoonful yebhotela elingenalutho kanye ne-margarine iqukethe i-100 kcal, kodwa ibhotela elikhanyayo ne-margarine yi-50 kcal kuphela. (Yonga u-50 kcal)

Yidla amaprotheni kuphela: Uma udla amaqanda, susa izikhupha bese wonga ama-kcal angama-50 ngesikophu ngasinye. (Yonga u-50 kcal)

Yidla isithelo esikhundleni sejusi: I-orange evamile iqukethe i-60 kcal, kodwa ingilazi yejusi ye-orange iqukethe i-110 kcal. Ngakho-ke, khetha izithelo ezintsha! (Yonga u-50 kcal)

Khetha ushizi okhilimu okhanyayo: I-2 scoops ye-light cream cheese iqukethe i-60 kcal, kuyilapho ushizi wekhilimu ovamile uqukethe i-100 kcal. (Yonga u-40 kcal)

Yenza ukushintshaniswa kokudla okuhle:Ngokudla kwasekuseni noma kwasemini, khetha i-tortilla engu-110kcal esikhundleni se-donut enosayizi ojwayelekile. Idonathi iqukethe i-kcal engu-240. (Yonga u-130kcal)

Izinyathelo zokunciphisa amafutha ngebhayisikili

1. Isikhundla sesihlalo. Umuntu ume phansi aphakamise unyawo olulodwa, futhi ukuphakama kwamathanga ahambisana nomhlaba kuhambisana nokuphakama kwesihlalo.

2. Akunconywa ukuthwala isisindo (i-backpack) ukuhamba ngebhayisikili, ukuzivocavoca kwebhayisikili ngokuyinhloko ubude besikhathi, uma isisindo sokuhamba ngebhayisikili, kungenzeka ukuthi silimaze i-back and lumbar spine.

3. Lapho ezemidlalo ukugqoka amagilavu ​​professional ezemidlalo, omunye kungaba anti-slip, ezimbili kungaba ekwindla ukuvikela izandla, hhayi imihuzuko.

Kungakhathaliseki ukuthi ugibela luphi uhlobo lwebhayisikili, uma kungokwezinjongo zokunciphisa umzimba, uzodinga ukubuyisela amanzi emzimbeni njalo ngemva kwemizuzu engu-5-10.

5. Namanje gcina umlomo wakho uvaliwe, ukwanda kwebhayisikili kuzokwenza abantu bafune ukudla, uma ungakwazi ukuhlala kude nokudla okunekhalori ephezulu, ujabulele ukudla ngendlela othanda ngayo, kungase kube nzima ukufeza umgomo wokunciphisa amafutha.