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Abesifazane baseNdiya banomkhuba wokufaka isisindo esifundeni esiphansi somzimba wabo. Ngokusho kochwepheshe, ukwehlisa isisindo okhalweni nasemathangeni kungaba yinselelo impela. Ukuphela kwendlela ongaqeda ngayo leso sisindo ukwenza ihora lokuzivocavoca nsuku zonke futhi ubuke lokho okudlayo. Indlela engcono yokwehlisa isisindo ukuqinisekisa ukuthi awuhlali ngaphezu kwamahora amabili ngosuku. Ukuzigcina ukhuthele emini kuyadingeka ukugcina umzimba wakho ulungile futhi ushise amanoni ngokwemvelo. Kulesi sihloko, uBoldsky wabelana nawe ngezindlela zokwehlisa isisindo okhalweni nasemathangeni.
NGABE UFUNA ISITOLO SE-CURVY?
Isizathu sokuthi ulahlekelwe isisindo ezinkalweni nasemathangeni akho yingoba njengoba ukhula, umzimba uba buthakathaka kulezi zifunda futhi ngaleyo ndlela kukwenza uzizwe ukhathele kakhulu kunokujwayelekile. Kubuye kungenampilo njengoba kungakha ingcindezi emilenzeni yakho, okungaholela emithanjeni ye-varicose ne-arthritis. Ukwehla kwesisindo kule ndawo yomzimba wakho kuthatha ukudla okunomsoco nokuningi kokuvivinya umzimba nokuqina kwamandla.
UBoldsky ukwaba nawe ezinye zezeluleko ezinempilo kakhulu zokwehlisa isisindo okhalweni nasemathangeni, bheka:
Izikwele
Yima ngemilenze yakho ihlukanisiwe futhi izandla zakho zoluliwe ngaphambili ukuze kubhalansiswe. Manje, zehlisa ngokugoba amadolo akho aze acishe abe engele elungile. Le ngenye yezindlela ezinhle kakhulu zokwehlisa isisindo okhalweni nasemathangeni.
Ama-lumges
Yima ngokuhlukana ngomlenze wakho wesokudla uye phambili nasemlenzeni wesobunxele emuva. Manje, goba amadolo kancane, wehlele emgodini kuze kube yilapho imilenze yakho yomibili icishe ibe sezingeni elifanele. Ukwenza le lunges imizuzu engu-15 usuku nosuku kuzokusiza ulahlekelwe isisindo ngokushesha emathangeni nasezinqeni zakho.
Ukudla Okungaphansi Kwekhalori
Izithelo nemifino kuhlala kuyizinqumo ezinempilo uma kuziwa ekudleni. Ziqukethe amakhalori angaphansi kuka-100 ngokusebenza ngakunye okungeke kukwenze ubeke kulawo makilo angeziwe.
Imifino
Ukudla okunempilo kuwukuthi, kuzoba lula kakhulu kuwe ukwehlisa isisindo emilenzeni yakho, ezansi nasemzimbeni wonke.
Amanzi
Indlela engcono nephephile yokwehlisa isisindo okhalweni nasemathangeni ukuphuza ubuncane bama-ounces amanzi angama-64 nsuku zonke. Amanzi asiza ukugcwalisa isisu sakho, ngaleyo ndlela akunqande ekubhekeleni kokudla okuphezulu kwekhalori.
Ukuhamba ngebhayisikili
Lapho ujikeleza kakhulu, kulapho ugcina izinkalo zakho namathanga akho kusebenza ngokwengeziwe. Ukuhamba ngebhayisikili njalo kuzokunika imilenze enamathoni.
Intambo Yeqa
Ekuqaleni, ukweqa intambo kuzobonakala kunzima kakhulu, ngoba usindwa okhalweni nasemathangeni. Kepha, kungenye yezindlela ezinempilo kakhulu zokwehlisa isisindo emathangeni nasemathangeni akho.
I-Yoga
Yize kuyinqubo ehamba kancane yokwehlisa isisindo, kuyindlela engcono kakhulu yokususa ama-kilos. Uma ungajahi ukunciphisa isisindo, lokhu kuyindlela enempilo yokuzama.
Ukuvivinya umzimba ngendlela
Zibhalise esikhungweni se-aerobic ukuze unciphise isisindo emathangeni nasemathangeni akho. Le ndlela yokuzivocavoca izokhulisa izicubu zemisipha, futhi izonciphisa ukubonakala kwe-cellulite engxenyeni engezansi yomzimba wakho.
I-Fiber Isiza
Ukudla okunefayibha ephezulu kunenzuzo ekwehliseni isisindo ngoba ngokuvamile kunamafutha nama-calories amancane. Ukuthola i-fiber eningi ekudleni kwakho kuzokusiza ulahlekelwe isisindo ngejubane elisheshayo.
Ukuhamba
Ukuhamba ngokushesha kuyindlela engcono kakhulu yokwehlisa isisindo emathangeni nasezinqeni. Ngenkathi uhamba ngesivinini, ushwiba izingalo zakho uye le nale, lokhu kungukuzivocavoca okuhle okhalweni lwakho.
Ukugijima
Ukugijimisa imizuzu engu-15 ekuseni kusanele ukukwenza ulahlekelwe isisindo esifundeni sakho sethanga nethanga.
Amaprotheni anciphile
Inkukhu encike kakhulu etholakalayo yinyama emhlophe engenasikhumba evela esifubeni senkukhu. Isifuba senkukhu sinamaprotheni amaningi anciphile okuzokunika amandla amaningi, anele ukukwenza usebenze ngokushesha ejimini.
Gwema i-Carbs
Kungcono ukugwema zonke izinhlobo zama-carbs uma ufuna ukunciphisa isisindo emathangeni nasezinqeni zakho. AmaCarbs yiwo afaka amakhilogremu ngokushesha.
Thatha Ukubhukuda
Uma ufuna ukunciphisa isisindo emathangeni nasezinqeni, ithiphu engcono ongayilandela ukubhukuda. Udinga ukugwedla imilenze yakho ngesikhathi sokubhukuda, ikakhulukazi uma wenza i-backstroke.
