Ungayisebenzisa kanjani ukuhamba ngebhayisikili ukunciphisa amafutha ngempumelelo bekuyinto ekhathazayo iminyaka eminingi. Izimo ezibandayo, ikakhulukazi, zengeza ezinye izinselelo ekwehliseni amafutha. Kuyo yonke imidlalo elahla amafutha, ukuhamba ngebhayisikili ukunciphisa amafutha kuyisinqumo esingcono kakhulu sokwehlisa amafutha ebusika, ngoba kunomthelela omncane emzimbeni, ngeke kube lula ukukhathala, futhi kujabulise kakhulu.
Ngenkathi ukunciphisa ukudla kwakho ikhalori kunganciphisa isisindo sakho, isisindo osilahlekelayo sifaka izicubu zemisipha ngaphezu kwamafutha, nabagibeli bamabhayisikili abadla kuphela kuphela abazoba mncane futhi babe mncane, kodwa nabo bazobe sebebuthaka futhi behamba kancane kunakuqala. Ngoba amanye ama-dieters anesimo lapho anciphisa khona isisindo kodwa amazinga omzimba wawo enyuka. Futhi, ungakhohlwa ukuthi imisipha ishisa amanoni. Lapho unemisipha eminingi emzimbeni wakho, uyidla kakhulu i-kcal. Uma ingxenye yesisindo sakho osinciphayo ingumsipha, uzokwazi ukuthola isisindo kunakuqala lapho ubuyela emikhubeni yakho yokudla yangaphambilini.
Ukuhamba ngebhayisikili, ukuhamba ngebhayisikili, ukuhamba ngebhayisikili ngaphezulu, into ebalulekile ukusho kathathu. Imvamisa, amaqembu amaningi emigwaqo asha ama-40 kcal ngemayela. Uma ubala ngamamayela ayi-15 ngehora, ungashisa ama-6,000 kcal ngesonto amahora ayishumi ngeviki. Akubukeki kukuhle? Thatha imoto yakho uphume endlini!
I-Aerobics icishe yavalwa cishe kabili noma kathathu ngesonto, futhi ukuhamba ngebhayisikili, ngisho nansuku zonke, akunankinga nakancane. Noma kungekho “ukuzivocavoca okudingekayo!” “Intando futhi ingacisha kancane kancane amanoni empilweni efanayo ejwayelekile. Ukugijima u-10km kuzokhathaza ngokwanele, kodwa ukugibela ibhayisikili “kungumunwe ogqumayo” Kungumqondo omuhle futhi ukuya epikinikini ngebhayisikili ngosuku lokuphumula.
Umhlahlandlela wokuqeqesha ukunciphisa inyanga nenyanga
1. Indawo yokuqala amasonto 1-2 amabhayisikili
1) Gibela ibhayisikili imizuzu engama-20 × 2 ukuya kumizuzu engama-40 ngosuku
Incazelo eyisisekelo yokuzivocavoca nge-aerobic ukubamba isikhathi eside sokuvivinya umzimba ngesigqi esisheshayo. Ngemuva kwakho konke, kuyimfucuza ukugibela ibhayisikili uphume kanye uye ekhaya ngemizuzu engu-5 nemizuzu eyi-10.
Abaqalayo bangahamba ngendlela eyodwa ngokuya ngokushaya kwabo, okungukuthi, cishe imizuzu engama-20 ukusuka lapho. Indlela eyodwa imizuzu engama-20, izindlela ezimbili imizuzu engama-40. Isisindo esingu-50kg, i-kcal esetshenzisiwe yile: 10km / hx 140 kcal, 13km / hx 175 kcal, 16km / hx 210 kcal, njalo njalo.
Ifomula yokubala ukusetshenziswa kwe-kcal yilezi: kcal (kcal) esetshenzisiwe, isivinini (km / h) × isisindo (kg) × 1.05 × isikhathi sokuhamba ngebhayisikili (h).
2) Kuyimizuzu engama-90 ngemoto ukushayela kusuka ngempelasonto yempi
Khetha usuku ngempelasonto futhi ukwazi ukugibela ibanga elingaphezulu kwehora ibanga elide, ushintshe imizwa yakho ngokushesha. Khetha ukuhamba ngebhayisikili okufanelekile eduze kwepaki noma indlela enikezelwe emfuleni futhi uzokwazi ukugibela cishe imizuzu engama-90 (kufaka phakathi nendlela yokubuyela emuva).
Lapho ujuluka, ukuvuselelwa kufanele kwenziwe ngesikhathi. Phuza ingilazi yamanzi ngaphambi kokuhamba ngebhayisikili, futhi kungcono ukuletha iketela emgwaqeni njalo ngemizuzu engu-15 kuya kwengu-20. Kunconywa ukuthi ukhethe uMgqibelo, lonke usuku lwangesonto, ekhaya nje ukuze unakekele kahle umzimba nengqondo. Ukucatshangelwa kwezokuphepha Amabhayisikili kufanele aqhutshwe emizileni engenazimoto noma ngebhayisikili ezindleleni eziluhlaza, akhethe imizila enethrafikhi encane kakhulu ngangokunokwenzeka, futhi agweme abahamba ngezinyawo ngangokunokwenzeka ezindleleni lapho bekwazi ukugibela khona.
2. Khulisa inani lokuzivocavoca emasontweni 3-4
Injongo: Ihora eli-1 ngokuvamile, amahora amabili ngezimpelasonto
Ngemuva kokujwayela ukuhamba ngebhayisikili, ungasheshisa kancane kancane futhi unwebise uhambo lwakho lokuhamba ngebhayisikili ngokuya ngezimo zakho. Hlela ubuncane behora eli-1 ngosuku. Ungaphumuli ngezimpelasonto bese uzama ukugcina ibhayisikili lakho amahora amabili. Ukugwema ukukhathala ngesikhathi sokugibela, qaphela ukuvuselelwa kabusha ngesikhathi sangempela ngesikhathi sokugibela, noma uphuze iziphuzo ezisebenza ngoshukela.
Ungayiqeda kanjani inyanga ukhiphe u-2kg:
Amafutha we-1kg acishe abe yi-7,200 kcal nama-2kg amafutha acishe abe yi-14,400 kcal. Ngabe lezi zingancishiswa esikhathini esingaphansi kwenyanga?
Ngokwendlela engenhla, emasontweni amabili ngokusho kwejubane elilinganayo le-13 km ngehora, isivinini sempelasonto esingu-16 km ngehora, izinsuku eziyi-14 ezilinganiselwe ukusetshenziswa kcal kubalwa i-2,695 kcal ibaliwe, inyanga ingadla i-7.105 kcal, okungukuthi, inganciphisa umzimba 1 kg wamafutha. I-1kg esele kuzofanele yehliswe ngokudla ndawonye, futhi ukulahleka kwe-243kcal ngosuku kuyadingeka. Ngemuva kwalokho i-kcal okufanele yehliswe ingama-80 kcal ngesidlo ngasinye.
Nazi ezinye izindlela zokunciphisa ukudla kwe-kcal:
Khetha izinhlanzi ezintshaIthini lezinhlanzi ezinamathoni amasha ngamafutha okupheka liqukethe ama-kcal angama-275, kepha uma lisha, lingama-kcal ayi-150 kuphela. (Kwehliswe ngo-125 kcal)
Khetha ushizi owomile ngokuqukethwe okunamafutha amancane: Sebenzisa ushizi owomile onamafutha ayi-1% esikhundleni sika-4%. (Isigamu sendebe singonga ama-40kcal)
Nciphisa isitashi: Yidla ngaphansi kwesitsha se-1/4 selayisi, i-pasta nama-noodle. (Kwehliswe ngo-45 kuye ku-60kcal)
Khetha ibhotela ne-margarine ekhanyayo: i-spoonful of butter plain and margarine iqukethe i-100 kcal, kodwa ibhotela ne-margarine enephunga elikhanyayo yi-50 kcal kuphela. (Gcina 50kcal)
Yidla amaprotheni kuphela: Uma udla amaqanda, susa izikhupha bese wonga ama-kcal angama-50 nge-scoop ngayinye. (Gcina 50kcal)
Yidla izithelo esikhundleni sejusi: I-orenji ejwayelekile iqukethe ama-kcal angama-60, kepha ingilazi yejusi le-orange iqukethe i-110 kcal. Ngakho-ke, khetha izithelo ezintsha! (Gcina 50kcal)
Khetha ushizi okhilimu omncaneAma-scoops ama-2 wokhilimu okhanyayo aqukethe ama-kcal angama-60, kanti ushizi okhilimu ojwayelekile uqukethe i-100 kcal. (Gcina 40kcal)
Yenza indawo enhle yokudla: Ukuze uthole ukudla kwasekuseni noma kwasemini, khetha i-tortilla eyi-110kcal esikhundleni sedonathi enosayizi ojwayelekile. Idonathi iqukethe i-kcal engu-240. (Gcina i-130kcal)
Izinyathelo zokuphepha zokunciphisa amafutha ngebhayisikili
1. Ukuma kwesihlalo. Umuntu umi phansi uphakamise unyawo olulodwa, kanti ukuphakama kwamathanga okuhambisana nomhlabathi kuhambisana nokuphakama kwesihlalo.
2. Akunconywa ukuthwala isisindo (ubhaka) ukuhamba ngebhayisikili, ukuzivocavoca ngebhayisikili ikakhulukazi isikhathi, uma isisindo sebhayisikili, kungenzeka silimaze umgogodla nomhlane we-lumbar.
3. Uma ezemidlalo zigqoka amagilavu wezemidlalo okhokhelwayo, eyodwa ingaba anti-slip, ezimbili kungaba ekwindla ukuvikela izandla, hhayi imihuzuko.
Akunandaba ukuthi ugibela ibhayisikili elinjani, uma kungezinjongo zokwehlisa isisindo, uzodinga ukuvuselela amanzi njalo ngemizuzu engu-5-10.
5. Noma kunjalo vala umlomo wakho, ukwanda kokuhamba ngebhayisikili kuzokwenza abantu bafune ukudla kangcono, uma ungakwazi ukuhlala kude nokudla okunama-kilojoule amaningi, ukujabulele ukudla ngendlela othanda ngayo, kungaba nzima ukufeza inhloso yokwehlisa amafutha.
Isikhathi Iposi: Feb-03-2021