Ingabe Ukwelula Kungakusiza Ukwehlisa Isisindo?

Amagama Amahle Kakhulu Ezingane

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Ukwelula uhlobo lokuvivinya umzimba okubandakanya ukunyakaza okulawulwayo kwemisipha ehlukahlukene emzimbeni wakho. Imvamisa yenziwa njengomsebenzi wokuzifudumeza, ngaphambi kwezinye izinhlobo ezinzima zokuzivocavoca njenge-aerobics nokuqeqeshwa kwamandla. Ukwelula kubhekwa njengomsebenzi opholile ngemuva kokuzivocavoca ukukhulula imisipha yakho.

Kungani ukwelula kudingekile?

Ukwelula kuvame ukunconywa ngaphambi kwanoma yikuphi ukuzivocavoca, ngoba kusiza ukukhulula nokufudumeza imisipha yakho, ngaleyo ndlela kunciphise ubungozi bokuqina lapho uzivocavoca. Noma ngabe uhlela ukuphakamisa izinsimbi, ukuthatha uhambo lokuhamba ngezinyawo, noma ukwenza ibhayisikili, ukubeka eceleni imizuzu embalwa ukunweba kuyasebenza ekuthuthukiseni ukuguquguquka kwakho komsebenzi owuhlelayo, ukuze uvikele noma yikuphi ukulimala.

Izinzuzo Zokunweba

Izinzuzo Ezingaba khona Zokunwebeka Okuvamile yilezi:

• Ukuguquguquka okungcono komzimba

• Ukunyakaza okungcono kwamalunga

• Ukukhululeka ekuqineni kwemisipha

• Ukujikeleza kwegazi okuthuthukisiwe

• Ilungiselela umzimba ukuzivocavoca umzimba

• Ipholisa umzimba ngemuva kokuzivocavoca

• Ithuthukisa ukuphulukiswa uma kwenzeka ukulimala kwemisipha

• Kwehlisa ingozi yokulimala okuhlobene nokuvivinya umzimba

Ingabe Ukwelula Kukusiza Ukwehlisa Isisindo?

Ukwelula kuhilela ukunyakaza okuhlukahlukene, kepha kushisa ama-calories ambalwa. Ukwelula uqobo akusizi ekunciphiseni isisindo, kepha kuyasiza ekulungiseleleni umzimba wakho izivivinyo ezingakusiza wehlise isisindo.

Ama-calories Ashiswe Ngesikhathi Sokunwebeka - Ukuqhathanisa

Noma uhlala phansi, umzimba wakho ushisa ama-calories. Kepha, lapho wenza umsebenzi womzimba, ukhuphula izinga lapho ushisa khona ama-calories. Isibonelo, umuntu onesisindo esingu-72 kg, lapho enweba imizuzu engama-30, angashisa ama-calories ayi-144 kuphela. Lokhu kuphansi kakhulu, uma kuqhathaniswa nokusha kwekhalori komuntu ofanayo owenza noma yimuphi umsebenzi womzimba imizuzu engama-30. Ngakolunye uhlangothi, uma umuntu enza i-aerobics enomthelela omkhulu, uzoshisa ama-calories angama-254, noma uma esebenzisa umqeqeshi okweqanda, uzoshisa ama-calories angu-413.

Lokhu kukhombisa ukuthi ukunweba kungenzeka kungabi yindlela ephumelelayo yokushisa amakhalori lapho uhlose ukunciphisa umzimba.

Ukuzivocavoca Okuhamba phambili Kokulahlekelwa Isisindo

Uma ukwelula kungasizi ekunciphiseni isisindo, pho yiziphi izivivinyo ezinhle kakhulu ezisiza ekwehliseni isisindo? Isixazululo ukuthi, uma ufisa ukunciphisa umzimba ngokuzivocavoca umzimba, khetha izivivinyo zokuvivinya umzimba noma zokuzivocavoca amandla. Ukuzivocavoca okunjalo kusiza ekwenzeni ngcono ukwehla kwesisindo ngokukhulisa umsebenzi wemisipha, kuphoqa umzimba wakho ukuthi ushise ama-calories. Uma ufuna izinzuzo zokwehlisa isisindo, udinga ukukhetha umsebenzi we-aerobic wokuqina okulingene njengokuhamba ngamandla noma ukubhukuda okungenani amahora amathathu ngeviki.

Enye indlela yokwenza umsebenzi omkhulu we-aerobic njengokugijima noma ukugijimela inani elilodwa nohhafu ngeviki. Ngezinzuzo ezingeziwe zokwehlisa isisindo, zihlanganise nokuqeqeshwa kwamandla njengokuphakamisa izinsimbi okungenani kabili ngeviki.

Ukuvivinya umzimba nge-aerobic okufana nokuhamba ngebhayisikili, ukubhukuda, nokugijima yizinhlobo ezinhle kakhulu zokuzivocavoca umzimba ezikusiza ushise amanoni, kanye nokunciphisa ukudla ikhalori.

Okusemqoka:

Kungcono ukucabanga ukunweba njengomsebenzi okufanele wenziwe ngaphambi kokuzivocavoca kwakho, kepha hhayi njengokuzivocavoca okushisa ikhalori. Ukwelula kungumsebenzi ofudumele futhi osebenzayo wokuzivocavoca umzimba okuningana, kepha hhayi okokushisa okwanele kwekhalori. Inqubo yokwelula izoshisa amanoni impela, kepha ngezinga eliphansi kakhulu kunanoma yiluphi olunye uhlobo lomsebenzi womzimba. Kepha, qiniseka ukuthi ufaka umsebenzi wokwelula ngaphambi kwanoma yiluphi uhlobo lokuzivocavoca ukufudumeza imisipha yakho.

Yize ukuzelula kunganikeli ekwehliseni isisindo kukodwa, kubalulekile ukukugcina usebenza, unempilo futhi usesimweni esiphezulu, kukusiza ukuthi ushise amakhalori ngesikhathi sakho sokuzivocavoca.

Zimbalwa izinkombandlela okumele zilandelwe lapho kwenziwa ukunweba:

• Ngokusho kochwepheshe, hamba kancane imizuzu emihlanu ukufudumeza imisipha yakho, ngoba lokhu kuzonciphisa amathuba akho okulimala kwemisipha lapho ulula.

• Uma uzelula, gxila ekubandakanyeni amaqembu emisipha emikhulu yomzimba wakho afana nomhlane ongezansi, intamo, amahlombe, amathanga, izinqe namathole. Bamba ukwelula ngakunye imizuzwana engama-30. Phinda ukwelula ngakunye ezinhlangothini zombili zomzimba wakho kathathu noma kane.

• Isici esibalulekile okufanele usicabangele lapho ukuzelula ukugxila emaqenjini emisipha ohlela ukuwasebenzisa ngesikhathi sokuvivinya umzimba. Isibonelo, uma uhlela ukugibela ibhayisikili, gxila kumathole akho, ezinqeni, kuma-quads nasezintanjeni ngaphambi kokuqhubeka nomsebenzi.

• Uma kwenzeka unesisipha esilimele, ukuzelula kungakhubaza ukulimala. Ngakho-ke, hlola udokotela wakho noma owelapha ngaphambi kokuzivocavoca umzimba.

• Uma inhloso yakho ukwehlisa isisindo somzimba, indlela engcono kakhulu wukwenza uhlelo oluhleleke kahle lokuvivinya umzimba nge-aerobics (izikhathi ezi-3 kuye kwezi-5 ngeviki), ukwakha izicubu zomzimba (izikhathi ezi-2 kuye kwezi-4 ngeviki) nokufaka ukuzelula nsuku zonke.

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