Ukugijima njengendlela yokulahlekelwa isisindo kuyathengeka kakhulu futhi kuyathandwa kakhulu emazweni ahlukene eNtshonalanga, kuhlanganise ne-USA. Izinzuzo zakhe zicacile: akadingi ukutshalwa kwezimali, ngaphandle, mhlawumbe, ukuthenga amasinki kanye nesimiso sezemidlalo futhi uletha izinzuzo ezinkulu emzimbeni wonke, kusiza ukunciphisa isisindo ngisho nasendaweni enenkinga enjalo njengesisu.
Ngingakwazi yini ukulahlekelwa isisindo ngokugijima?
Ukugijima umthwalo we-aerobic, okusheshayo ukuqala inqubo yokuhlukanisa amafutha. Ukuze ufeze umphumela omkhulu, ungasebenzisa amathiphu alandelayo alusizo:
- Udinga ukugijima okungenani imizuzu engu-30-40 ngomsebenzi owodwa. Kungenzeka ukuphazamisa kuphela ekuhambeni uma ukhathala. Iqiniso liwukuthi inqubo yokwenza i-lipolysis (ukuhlukaniswa kwamagciwane amafutha) iqala emva kwemizuzu engama-20 yokuqeqesha okusebenzayo futhi njalo ngemva kwemizuzu emine emva kwalezi zingamashumi amabili zokuqala, ikuletha eduze komgomo oyithandayo - ukulahlekelwa isisindo. Uma kungenjalo, uchitha nje ama-khalori kusuka kokudla.
- Ukwandisa ukuhlukaniswa kwamafutha, kufanele ukwenze ekuseni ngesisu esingenalutho, okungcono emva kokusebenza okulula kwamajoyina.
- Ukusebenzisa ukugijima ukuze ulahlekelwe isisindo, ungakhohlwa into esemqoka - ukuhlala njalo. Igijima ngaphansi kwezikhathi ezingu-2-3 ngesonto izonikeza umphumela omncane kakhulu. Khetha izinsuku zakho ezithile futhi uzijwayeze ukwenza ngokuqinile ngokwemiso, hhayi ukulahlekelwa umsebenzi owodwa (ngaphandle uma une-ARVI, njll).
- Ukuze ukwandise umphumela wokushisa amafutha, kufanelekile ukuphuza indebe yamakhofi amnyama amasha 15 imizuzu ngaphambi kokugijima. Yiqiniso, ngaphandle kokushukela, ukhilimu namaswidi. Iqiniso lokuthi i- caffeine , equkethe ikhofi - i-fat burner. Kodwa uma ufaka ama-sweet, uzonciphisa umphumela okungenani, ngoba umzimba uzosebenzisa ama-khalori asanda kutholakala esikhundleni sokuhlukanisa amafutha.
- Gqoka ngokuhambisana nesimo sezulu ekukhanyeni, izingubo eziphefumulayo ezingeke zivimbele ukunyakaza futhi okubaluleke kakhulu - sebenzisa amasinki oklanyelwe ukusebenza ngokuqondile. Iqiniso liwukuthi ezindaweni zasemadolobheni kufanele ugijime ku-asphalt, futhi lokhu kuyingozi kakhulu kumajoyini.
Ukuze ugijime inhlabathi enhle yemvelo noma isembatho esithambile, esisezinkundleni ezithile. Uma ugijima eduze kwe-asphalt, sebenzisa ama-sneakers quality.
Uma ucabanga ukuthi unganciphisa kanjani umzimba, kuyilapho usebenza, ngaso sonke isikhathi ucabange ukuthambekela kwakho kwemvelo. Uma uzwile ukuthi lokhu kusiza, kodwa uthanda ukuvivinya umzimba okuningi - ungahambisani nawe. Ekugcineni, noma yikuphi ukuvivinya umzimba okuvamile okuholela ekutheni ulahlekelwe isisindo, futhi kufanelekile ukukhetha okuthandayo.
Indlela yokulahlekelwa isisindo ngokusebenza?
Yiba neqiniso futhi ungalindeli umphumela ngemuva kweviki lokuqala. Ukugijima kuyindlela ephuthumayo kodwa eqinisekile yokunciphisa isisindo, okusho ukuthi uzobona imiphumela yokuqala hhayi ngaphambili kunamaviki angu-3-6 amakilasi avamile. Kuyinto emnandi ukuthi umphumela uzokhula futhi uvelele ngokwesikhathi.
Kodwa-ke, ngisho nezinkathazo ezinde kakhulu futhi ezide kakhulu zingenamandla uma wenza amaphutha amaningi ekudleni. Uma unquma ukulahlekelwa isisindo - kufanelekile ukukwenza eduze futhi ulungise indlela yokuphila kuphela, kodwa futhi nokudla. Okokuqala, qaphela lokhu okulandelayo:
- Yenza uphumule. Uma ungenayo impilo ngaphandle kwayo,
ke-ke makube isidlo sasekuseni, ukuze amakholori engeziwe angadliwa ngosuku. Kunomkhawulo kakhulu wokudla okumnandi ngisho nasekuseni. Futhi ngokuqinisekile akuzona zonke izinsuku. - Khetha izindlela zokupheka enempilo. Khohlwa i-fryer ne-frying pan. Bhaka, upheke, udwebe, upheke kwi-grill noma u-steam. Yisho "cha" kumafutha amaningi kakhulu ekudleni kwakho!
- . Indawo yokugula yabaningi. Amadombolo, i-pasta, isinkwa, ama-pastries - konke lokhu kubangela ukubonakala kwamafutha amaningi ngokweqile nakweminye indawo yenkinga. Nciphisa ukusetshenziswa kwazo ngangokunokwenzeka.
Ngokudla okunomsoco nokusebenza kahle uzothola isisindo ngokushesha futhi ngempumelelo. Futhi okubaluleke kakhulu - ngaphandle kokushaywa indlala nezinkinga zempilo!