Iningi labesifazane lingavuma, ukulahlekelwa isisindo mhlawumbe omunye wemisebenzi eyinselele kakhulu futhi udinga ukuqapha njalo. Ngisho noma ukwazi ukufeza lokhu kanye, udinga ukuqhubeka nokuzivocavoca futhi udle ngendlela efanele ukuze ugcine kanjalo. Nakuba ukuncipha kwesisindo kungelula, ulwazi olungalungile luvuliwe izindlela zokwehlisa isisindo yengeza enkingeni. Ukukusiza, sine-a isiqondiso esilula sokulahlekelwa isisindo ebala yonke into kusukela ekuzilolongeni kuya ekudleni ukuze ikusize ulahle amakhilo ngendlela efanele.
eyodwa. I-Cardio Exercises For Weight Loss
ezimbili. I-Weight Training Exercises For Weight Loss
3. Okunye Ukusebenza Kokunciphisa Isisindo
Ezine. Amathiphu Okudla Okunciphisa Isisindo
5. Imikhuba Emihlanu Yokudla Emibi Ekwenza Unqwabelene Ngamakhilogremu
6. Ukudla kokunciphisa umzimba
7. Amathiphu Okufanele Uwakhumbule
I-Cardio Exercises For Weight Loss
Ukuzivocavoca kwenhliziyo hhayi nje ukusiza ukunciphisa umzimba ; futhi zigcina inhliziyo yakho iphilile. Ukwenza izivivinyo ze-cardio njalo kungakusiza ukuthi wehlise ama-kilo ngokushisa ama-calorie adliwe. Ukuthi ushisa kangakanani kuncike kumetabolism yomzimba wakho, ovame ukwehla njengoba ukhula. Imizuzu engama-30 nje yokuzivocavoca kwe-cardio nsuku zonke yanele ukukugcina usesimweni. Kodwa uma umgomo wakho uwukulahlekelwa isisindo, ungenza ukuxuba kwe-cardio kanye ukuqeqeshwa kwesisindo . Nazi izivivinyo ezimbalwa ongakhetha kuzo.
Ukuhamba ngokushesha:
Ukuzivocavoca okunconywe udokotela, ukuthatha ukuhamba ngokushesha njalo ekuseni kuyindlela evivinyiwe futhi evivinyiwe yokuzigcina ulungile. Ngokuhamba kwesikhathi, uzobona futhi imiphumela yokulahlekelwa isisindo sibonga amakhalori ashiswe phakathi nalo msebenzi. Qinisekisa ukuthi ugqoka izicathulo ezifanele lapho uhamba, futhi ube negebe lemizuzu engama-30 phakathi kohambo lwakho nokudla. Ukuhamba ngesisu esigcwele akukhuthazwa.
Ukubhukuda:
Uma uyingane yasemanzini, lokhu kuwukuzivocavoca okuhle kakhulu kuwe. Gubha indlela yakho eya kumuntu onciphile. Ithonisela wonke umzimba, okusho ukuthi uzolahlekelwa isisindo sisonke, hhayi nje esithweni esithile somzimba. Nokho, ukubhukuda kuphela akwanele ukufinyelela umgomo wakho ngakho qhubeka ufunda ukuze uthole abanye izivivinyo ukukusiza ulahlekelwe isisindo ngempumelelo.
Ukugijima:
Khulisa izinga lokushaya kwenhliziyo yakho kanye nezikali esikalini sokukala zinyakaze ngokugijima indlela yakho iye kumsiki wesikhumba. Ukugijima noma ngabe uyathanda ukugijima noma ukhetha ama-marathon, kuyizibonelo ezinhle kakhulu zama- ukuqeqeshwa okuhle kwe-cardio . Kodwa-ke, qiniseka ukuthi unemvume kadokotela wakho uma unesimo sezempilo ngaphambi kokuba uqale ukusebenza. Ngokuhamba kwesikhathi, uzoba nakho ukuqina okwengeziwe futhi ubone imiphumela engcono yalolu hlelo lokusebenza.
Ukuhamba ngebhayisikili:
I-eco-friendly indlela yokushisa ama-calories , ukuhamba ngebhayisikili kuhle kakhulu umsebenzi we-cardio lokho kuzokunikeza nemilenze ethonisiwe ngokuphelele. Uma ungenayo indlela yamabhayisikili eduze, ungabheka nokuhamba ngebhayisikili endlini, okuyinto evamile ezindaweni eziningi zokuzivocavoca kulezi zinsuku. Ungakwazi ukukhuphula kancane ibanga lakho nejubane ukuze ubone imiphumela yokulahlekelwa isisindo ngokushesha .
I-Weight Training Exercises For Weight Loss
Nakuba i-cardio ibalulekile, abaningi bayayishaya indiva ukubaluleka kokuqeqeshwa kwesisindo uma kuziwa ekulahlekeni kwesisindo. Ukuqeqeshwa kwesisindo kusebenza ekwakheni imisipha yakho, futhi uyaqhubeka nokushisa amakholori ngisho namahora ngemva kokujima. Ukwengeza imisipha kuhlaka lwakho kukwenza uqine futhi uqine futhi ucoleke. Abesifazane abaningi bacabanga ukuthi ukwenza izinsimbi kuzobenza babukeke bekhuluphele, kodwa abesifazane abakwazi ukubukeka benemisipha njengamadoda ngenxa yamahomoni abo. Ngakho, ungakwenzi unganaki ukuqeqeshwa kwesisindo lapho uzama ukwehlisa isisindo . Nazi izivivinyo ezimbalwa ongazizama.
Ukuzivocavoca umzimba:
Uma ungafuni ukucosha ama-dumbbell, ungasebenzisa umzimba wakho ukukusiza ukwakha imisipha. Ukuzivocavoca okufana namapulangwe, ama-crunches, ama-push-ups, ama-pull-ups, ama-squats, amaphaphu, ama-burpees, njll., konke izivivinyo zomzimba ongakwenza nasekhaya. Inani lama-reps namasethi owenzayo lizonquma imiphumela. Qala kancane ngesethi yokubili ngokuphindaphinda okuyishumi ngakunye, bese ukhuphula inani kancane kancane. Qiniseka ukuthi ifomu lakho lilungile njengoba ukuma okungalungile kokuzivocavoca kungenza umonakalo omkhulu kunokuhle emzimbeni wakho.
Ama-curls we-bicep:
Lokhu kuvivinya kuhle toning izingalo zakho . Uma u bavame ukubeka isisindo kule ndawo, nakhu okufanele ukwenze. Ungaqala ngama-dumbbells angu-2 kg. Bamba eyodwa esandleni ngasinye futhi ume izinyawo zakho zibe ububanzi bamahlombe ngokuhlukana. Izingalo zakho ezingenhla kufanele zithinte ohlangothini lwesifuba sakho, futhi izintende zakho kufanele zibheke phambili. Gcina izingalo zakho ezingenhla zimile, sondeza ingalo yakho yonke ngokugoba indololwane yakho. Bese uyibuyisela emuva endaweni yokuqala. Khulisa isisindo uma lokhu kukunethezeka kakhulu ngaphezu kwama-reps.
Ukwehliswa kancane:
I-back toned yengeza incazelo eyengeziwe emfanekisweni wakho futhi yenza lawo mabhulawuzi angenamhlane nezingubo zibukeke zithopha kakhulu. Uma ufuna ukulahlekelwa amafutha angemuva, zama i-lat pulldown exercise. Njengoba idinga imishini, ungayenza ejimini kuphela. Bamba ibha enamathiselwe emshinini wokudonsa ngemuva kokuthi uhlale ubheke kuwo futhi ubeke ukuphumula kwesisindo emathangeni akho. Ungakwazi ukulungisa i- isisindo ngokwamandla akho . Izintende zezandla zakho kufanele zibheke phambili futhi zibe ngaphezu kobubanzi behlombe ngokuhlukana. Manje donsela ibha phansi uyilethe cishe esifubeni sakho bese ubuyela endaweni yokuqala. Lo msebenzi uzophinde qinisa umhlane wakho .
Ukucindezela umlenze:
Toning imilenze yakho , ikakhulukazi amathanga, ngokuvamile kuvame ukukhathazeka kwabesifazane abaningi. Ukwenza lo msebenzi kungakusiza ukufeza lo mgomo. Sebenzisa umshini wokucindezela umlenze ejimini yakho ukuze wenze lo msebenzi. Ukuze wenze lokhu, hlala emshinini bese ulungisa isisindo, esizosebenza njengokumelana nalokhu kuqeqeshwa. Beka izinyawo zakho zibe ububanzi behlombe ngokuhlukana amadolo akho agobile. Manje phusha umshini kuze kube yilapho imilenze yakho iqondile. Ungakwazi i khulisa noma wehlise isisindo ngokuya ngokusebenza kwakho . Lokhu kuzosebenza kuma-quadriceps akho futhi, ngokulandelayo, phakamisa amathanga akho kanye nama-glutes.
Okunye Ukusebenza Kokunciphisa Isisindo
Uma ungafuni ukuthatha umzila wendabuko wokulahlekelwa isisindo , ungabheka izinketho ezintsha nezijabulisayo eziphinda zithembise imiphumela emihle. Sikubhalele ezimbalwa.
I-Yoga:
Yize le ndlela yokuqina yakudala isineminyaka ikhona, izinhlobo ezahlukene ze-yoga ziye zavela eminyakeni edlule ezithembisa imiphumela esheshayo. I-yoga yamandla, okuyinhlanganisela enhle yokuzivocavoca kwe-cardio nesisindo somzimba ingenye yokuzivocavoca okunjalo. Ezinye izinhlobo like Ashtanga Vinyasa i-yoga, i-yoga eshisayo nama-Yogalates nawo alungele ukunciphisa umzimba kanye toning .
NgokukaRitu Malhotra, umqeqeshi we-Hatha yoga ozinze eNoida nomsunguli weYogritu, I-Yoga iyindlela enhle kakhulu yokunciphisa umzimba . Isebenza ngokuthuthukisa imetabolism, ithoni yemisipha, umsebenzi wama-hormone nokugaya. Uma wenza i-yoga njalo, ukulahlekelwa ngamayintshi kuzobonakala. I-Yoga imayelana nokuzijwayeza okuvamile futhi ukwenza ama-asanas akho nsuku zonke kuzoqinisekisa ukuthi wena ukunciphisa umzimba ngokulinganayo futhi lokho kuzobonisa ngesisindo somzimba esiphansi, umhlathi oqinile, ama-cheekbones aphezulu kanye nesisu esiqinile.
Wengeza iminyakazo eminingi yokuqopha umzimba njengamaphaphu, ukuhlala phansi namapulangwe konke kuvela ku-yoga. Isibonelo, ukuhlala phansi, okubizwa ngokuthi i-paschimottanasana kunamandla kakhulu ku-yoga ngoba ubambe ukuma umzuzu owodwa noma emibili futhi kancane kancane uyakha imizuzu emi-5 noma ngaphezulu. Lezi zimo zikuqinisa ngaphakathi ukuze isisindo esinenkani emhlane, isisu noma amathanga sinciphe. Ngokufanayo, kunama-asanas amaningi okwehlisa isisindo njengawo Surya Namaskar ukuthi, uma kwenziwa ngesivinini esithile futhi ngokulawula ukuphefumula okufanele, kunikeze imiphumela engcono. I-Yoga iphinde ibe nezingxenye ezisemaceleni ezibizwa nge-kon asanas ezisusa izibambo zothando.
Zumba:
Lokhu kujima komdanso kube yintukuthelo yomhlaba wonke ngenxa yezigqi zakho ze-peppy kanye nemiphumela yokuncipha kwesisindo. Joyina ikilasi le-Zumba noma uma ungakwazi ukulithola eduze nawe, bheka izifundo zevidiyo eziku-inthanethi ezingakusiza uzilolonge ekhaya. I-Zumba ihlanganisa i-cardio ngokuzivocavoca kwesisindo somzimba okusiza ukuphimisa umzimba ngenkathi ushisa ama-calories.
I-CrossFit:
Lokhu kuvivinya umzimba okuqinile nakho kuyintukuthelo emhlabeni wonke, futhi konke kungenxa yendlela okuguqula ngayo umzimba womuntu ngokuphelele. Ukujima kwe-CrossFit kunemisebenzi ehlukene nsuku zonke, futhi umqondo uwukuhlanganisa ukusebenza kahle kanye ukuqeqeshwa kwesisindo . Ngakho-ke ukusuka ekuphenyiseni amathayi kuye ekwenzeni ukudonsa phezulu, uzobe wenza inqwaba yemisebenzi ethokozisayo ku- Ikilasi le-CrossFit ukunciphisa umzimba.
I-Pilates:
Kumelwe ukuba wezwa ngoPilates abaningi Abalingisi be-Bollywood bakwenza ukuze bahlale befanelekile . Kuthathwa njengokuvivinya umzimba okuphelele okungasizi nje ukwehlisa isisindo kodwa futhi kukunike umnyombo oqinile kanye ne-abs eyisicaba. I-Pilates idinga imishini ekhethekile eyenza kube inselele ukuyenza ekhaya. Kukhona, nokho izivivinyo ezithile ze-Pilates ezingadingi mishini, kodwa uma wena ufuna ukunciphisa umzimba usebenzisa le ndlela, kungcono ukujoyina ikilasi le-Pilates.
Amathiphu Okudla Okunciphisa Isisindo
Ukwazile ukuziphusha futhi ushaye ijimu njalo, kodwa awukakwazi ukwehlisa isisindo esiningi. Kungenzeka mhlawumbe kungenxa yokuthi awudli ngendlela efanele. Nakuba ukuzivocavoca kusiza ekushiseni ama-calories, okunye kuncike ekudleni kwakho. Ngaphandle kokudla okufanele, awukwazi ulahlekelwe isisindo ngokunempilo . Nawa amanye amathiphu okufanele uwakhumbule.
Yidla izingxenye ezincane:
Ukulawula ingxenye kungaba ukukusiza ulahlekelwe isisindo njengoba kusho ukuthi udla ama-calories ambalwa. Iqhinga liwukudla ngendlela efanele ukuze amandla atholakala ekudleni asetshenziswe umzimba wakho futhi angagcinwa njengamafutha. Enye indlela yokufeza lokhu iwukudla epuletini elincane futhi uthathe ukudla okukodwa kuphela.
Gwema ukudla ukudla okugayiwe:
Ukudla okupakishiwe futhi okucutshungulwayo kuqukethe umsoco omncane nama-calories amaningi okwenza umonakalo omkhulu kunokuhle. Nikeza amasoda, ama-chips namabhisikidi uphuthelwe izithelo, imifino nokudla okuphekwe ekhaya esikhundleni salokho.
Yehlisa ukudla kwama-carbohydrate alula:
Yebo, uyawadinga ama-carbohydrate, kodwa okweqile kwawo angakwazi phazamisa imigomo yakho yokulahlekelwa isisindo . Ufulawa ocolisisiwe, isinkwa, irayisi, i-pasta, ushukela konke kuphezulu ngamakhalori nama-carbohydrate. Yehlisa usayizi wengxenye ye-carbs bese wengeza ukudla okunamaprotheni amaningi epuletini lakho. Ungashintshanisa ama-chapati akho kakolweni jowar , bajra kanye ne-ragi rotis, nelayisi elimhlophe kuya kwelayisi elinsundu noma iquinoa.
Ukudla okulula okunempilo:
Abaningi bethu bayakunaka ukudla kwethu okubalulekile kodwa abakunaki ukudla okungenangqondo okwenzeka phakathi, okungaba ukudla okungenangqondo. abanecala ekukhuleni kwesisindo . Ukudla phakathi kokudla akukubi inqobo nje uma udla ngendlela enempilo. Yiba nesabelo sakho sezithelo, izithelo ezomisiwe namantongomane phakathi kokudla. Ibhitela lamantongomane , amadiphu asekelwe ku-yoghurt ku-toast kakolweni anempilo kunama-mayo-laden burgers.
Imikhuba Emihlanu Yokudla Emibi Ekwenza Unqwabelene Ngamakhilogremu
Kaningi kunalokho, yimikhuba yethu emibi yokudla leyo senze sikhuluphale , ngaphezu kwalokho esikudlayo ngempela. Isazi sokudla okunomsoco esisekelwe e-Delhi, umlobi kanye nomlobi u-Kavita Devgan wabelana ngamaphethini okudla amahlanu abalulekile okuyizigebengu zokuzuza isisindo.
Ukuzitika
'Ingabe uvame ukudla isidlo esikhulu ucabanga ukuthi kulungile ukwenza kanjalo njengoba weqe ukudla okukodwa noma okubili, ekuseni kakhulu? Ngokudabukisayo akusebenzi ngaleyo ndlela. Lapho umzimba kufanele ukugaye ukudla okwengeziwe ngesikhathi esisodwa, ugcina ukudla okunamafutha. Yidla ukudla okuncane phakathi nosuku kunokuzitika kanye nje. Ukudla okuncane kuphakamisa umphumela wokushisa womzimba, okuholela ekukhuphukeni kwe-10%. ikhalori evuthayo .'
Ukulamba
'Lena ayisebenzi nje. Uma ulambisa umzimba, indlela yawo yokuzivikela iyakhahlela futhi iwushukumisela ukuba uwugcine ukudla njengamafutha , okwenza ukuncipha kwesisindo kube nzima kakhulu.'
Ukweqa Ukudla Kwasekuseni
'Ibhulakufesi igxuma-qalisa i-metabolism, esheshisa ukushiswa kwamafutha phakathi nosuku cishe amahora ayisishiyagalombili. Ngakho ukweqa lesi sidlo kuzokukhuluphalisa ngempela.'
Ukungaphuzi Amanzi Anele
'Isidingo semetabolism amanzi ukushisa amafutha , ngakho ukungaphuzi amanzi anele kungaholela ekukhuluphaleni. Yidla izingilazi zamanzi eziyisishiyagalombili ngosuku, ngisho nangezinyanga ezibandayo.'
Ukungabi naso isithelo
'Izithelo azilayishwa kuphela imisoco kodwa futhi nenqwaba ye-fiber ebalulekile ukuze uhlale uzizwa ugcwele isikhathi eside. Ngakho-ke qiniseka ukuthi uthola amakhefu amathathu ezithelo nsuku zonke. Khetha obathandayo.'
Ukudla kokunciphisa umzimba
Ukukhetha ukudla okufanele kungakusiza ukuthi udwebe uhlelo lokudla olunempilo futhi olukusiza ukuthi likusondeze kokwakho umgomo wokulahlekelwa isisindo . Nakhu okunye ukudla okunama-kilojoule aphansi, nokho okunomsoco.
Itiye elihlaza:
Lesi siphuzo sinokuningi izinzuzo zezempilo , futhi inkomishi yawo ayinawo ama-calories amabili nantathu. Isiza futhi ukugaya futhi ithulise imizwa yakho. Ngakho-ke shintsha usuke ekhofini ne-masala chai uye etiyeni eliluhlaza.
Ikhukhamba:
Enye into yokudla ephansi kumitha yekhalori. Amagremu ayikhulu awo anama-calories angu-16 kuphela njengoba ingxenye enkulu yawo ingamanzi. Ngakho-ke ngaphambi kokudla kwakho, ungakhohlwa ukudla isitsha sekhukhamba ukuze ugcwalise.
I-Bell pepper:
Uma ufuna ukuthuthukisa eyakho ukushiswa kwemetabolism ama-calories engeziwe, faka upelepele ekudleni kwakho. Inenhlanganisela ebizwa nge-capsaicin esiza ukushisa ama-calories engeziwe ngenxa yokunambitheka kwayo okubabayo. Ngisho nopelepele banale nhlanganisela ukuze ukwazi ukukufaka naleyo ekudleni kwakho.
Imifino enamaqabunga:
Siyazi izinzuzo eziningi kakhulu ze ukudla imifino eluhlaza, enamaqabunga , nokho asizifaki njalo lezi ekudleni kwethu. Akuwona nje kuphela ama-calories aphansi, kodwa futhi apakisha i-punch enomsoco futhi anothe ngensimbi, i-magnesium namavithamini afana no-A, K, B, njll. Qinisekisa ukuthi udla isipinashi, i-fenugreek, i-kale, i-ulethisi, njll.
Amathiphu Okufanele Uwakhumbule
Ungawi ngenxa yokudla okumfashini:
Izidlo eziningi ziyathembisa kukusize ulahlekelwe isisindo esiningi ngesikhashana. Njengoba zilinga njengoba zizwakala, ungalandeli lezi zindlela zokudla njengoba zingaphephile. Noma uzokwenza ulahlekelwe isisindo ngokushesha , uzophinde wonakalise impilo yakho njengoba lokhu kudla kudinga ukuthi umuntu adle ukudla okuvinjelwe kakhulu futhi angagcwalisi imfuneko yokondleka komzimba. Ukulahlekelwa ngaphezu kwamakhilo amane kuya kwamahlanu ngenyanga nakho akubhekwa njengokunempilo, futhi okunye kwalokhu kudla kuthembisa ukukusiza ulahlekelwe isisindo esingaka ngesonto .
Qaphela amaphilisi namabhande okwehlisa isisindo:
Uzothola eziningana izindlela ezisheshayo zokwehlisa isisindo . Kunamaphilisi okunciphisa umzimba athembisa izixazululo zokunciphisa umzimba bese kuba nalawo mabhande athembisayo ukususa amafutha esiswini ngokujuluka wonke. Nakuba zingase zibukeke zikholeka futhi zisebenze isikhathi esifushane, imiphumela ayihlali isikhathi eside, futhi uzogcina ubuyisela yonke isisindo ngokushesha kunakamuva.
Ukuzilambisa ngokwakho akuyona impendulo:
Abaningi banomuzwa wokuthi indlala iyona indlela engcono kakhulu yokulahlekelwa isisindo , kodwa imane nje ayinampilo futhi ingaholela kwezinye izinkinga zezempilo ezifana ne-acidity, isiyezi, isicanucanu, njll. I-detox noma ukuhlanza usuku olulodwa lwenyanga kungaba nempilo, kodwa ukulamba noma ukudla ukudla okuwuketshezi izinsuku eziningi akulungile. indlela yokuqeda isisindo esiningi .
Ngamafuphi, yidla kahle, uzivocavoce futhi uthole a ubuthongo obuhle ukuze uhlale unempilo futhi ulahlekelwe isisindo ngendlela efanele .
Okokufaka okwengeziwe kuka-Anindita Ghosh
