Ukuhlanganisa ibhizinisi ngenjabulo kuhlale kukhetha indlela engcono kakhulu. Ukubhukuda echibini ukuze ulahlekelwe isisindo kuphela lelo thuba eliyingqayizivele lokuhlanganisa ukuchitha isikhathi okuthakazelisayo nokulahlekelwa amakhilogremu engeziwe.
Ingabe ichibi lisiza ukulahlekelwa isisindo?
Ukuze uphendule umbuzo wokuthi ungaba nesisindo echibini, kufanelekile ukuhlaziya izimo lapho umzimba womuntu uwela khona:
- Amanzi echibini apholile. Umzimba wakho uzochitha wonke ama-calories ukuze ufudumale, okusho ukuthi ngisho noma uhlala nje emanzini anjalo, uzokwazi ukunciphisa isisindo ngokusebenzisa ichibi.
- Ukubhukuda kuyimidlalo enamandla kakhulu ehlanganisa amaqembu amaningi amahloni ngesikhathi esisodwa, okwenza umthwalo onzima, okufakazela ukuthi ichibi lisiza ukunciphisa isisindo.
- Imisebenzi echibini yokulahlekelwa isisindo, njenge-aqua aerobics, ihlose ukwandisa ukushisa kwama-kilojoule futhi ubulethe imisipha yakho ibe ithoni.
Ngakho, ukulahlekelwa isisindo ngosizo lwechibi akuyona inganekwane, kodwa kuyiqiniso. Yiqiniso, lapha futhi, kukhona ezinye izicabha ezingathonya umphumela.
Indlela yokulahlekelwa isisindo echibini?
Ngemuva kokuthi sinikeze impendulo eqondile embuzweni wokuthi kungenzeka yini ukuthi sinciphise isisindo kusuka echibini, sizobe sihlaziye ukuthi kufanelekile ukukwenza kanjani.
Njengoba kuphawuliwe ngenhla, ichibi ngokwayo linomphumela omuhle kulowo muntu, noma kunjalo, uma wenza izenzo ezinamandla ngenkathi ukhona, umphumela ungaqiniswa. Isibonelo, ungakwazi ukuqhuba i-polo yamanzi, i-aqua aerobics, nje udlale nabangani bakho ebhola noma ugijime ngesivinini esisheshayo. Konke lokhu kuzofaka isandla ekusetshenzisweni okuningi kwama-khalori.
Ungakwazi ukulahlekelwa isisindo echibini, ngisho noma ufika lapho nezingane: imidlalo esebenzayo nokushayela emanzini ngokugeleza ngezikhathi ngaphansi kwamanzi kuyoba nemiphumela emihle kumuntu wakho.
Ukuzivocavoca echibini lokulahlekelwa isisindo
Ukuzivocavoca ukulahlekelwa isisindo echibini kulula kakhulu. Eziningi zazo azidingi imishini eyengeziwe (kodwa uma uya eqenjini elikhethekile, cishe uzonikezwa ama-dumbbells akhethekile, amaphiko nezinye izesekeli ozikhethela). Uma uthatha isinqumo sokuzimela ngokuzimela, zama ukungena emanzini esifubeni bese wenza inkimbinkimbi elula:
- Ukufudumala : kusebenza endaweni. Esigodini, ukugijima endaweni ngeke kusebenze kalula njengoba kusemhlabeni, kodwa lokhu kungubuhle balo msebenzi. Okokuqala, kungakapheli umzuzu, ugijime ngokubambisana, cishe uthinta izithende zamadolo. Khona-ke omunye umzuzu - ephakamisa amadolo phambi kwakhe. Ngesikhathi sokusebenza, sebenza kanzima ngezandla zakho njengokungathi usebenza ngendlela evamile - futhi ungesabi ukwakha iziphuzo.
- Ukuphikisana . Izingibe ziyi-width-width apart, izingalo ziphezu kwamanzi ngenhlanga. Yenza ngokusheshisa okukhulu, ukuphazamisa okukhulu esihlalweni ngendlela eyodwa noma enye, ukudala ukukhanya. Amanzi anika ukumelana okwengeziwe futhi akhulise umthwalo.
- Ukuzivocavoca kwama-aerobic . Kungakapheli imizuzu engu-3-5, yenza ukuqhuma ngokuphakamisa izandla phezulu phezulu. Ngokuqinisekile uyaphumelela - futhi lokho kuhle kakhulu!
- Ukushaya . Ukuhamba ngaphansi kwamanzi, izandla zigobile ezinhlangothini, zijikeleze phambi kwesifuba bese zivela kuwe, bese uya khona eminithini engama-1.
Uma ufisa, le nkimbinkimbi ingabuyekezwa izikhathi ezingu-2-3. Ikuvumela ukuba usebenze kanye nemisipha yemilenze, futhi izingalo, nezinwele, nokubaluleke kakhulu - kunikeza umthwalo we-aerobic osiza ukunciphisa isisindo.
Ngingasheshi kangakanani ngilahlekelwa yisisindo echibini?
Uma uya echibini ukulahlekelwa isisindo, isimo esikhulu semiphumela esheshayo ukuvivinya umzimba njalo. Kufanele ufike okungenani izikhathi ezingu-2-3 ngesonto uma ufuna ukubona imiphumela emavikini angu-4-6.
Ngaphezu kwalokho, ungakwazi ukusheshisa umphumela, uma ungahambi nje, futhi wenze izivivinyo echibini ukuze ulahlekelwe isisindo. Indlela kuphela yokubeka ijubane elihle futhi uthole umthwalo ophakeme futhi ophephile ukuya emakilasi e-aqua aerobics, lapho umfundisi onokuhlangenwe nakho okuzokusiza ukuba usebenzise kahle imisipha.
Yile ndlela, efaka ukuqeqesha nomfundisi kanye nokuqeqeshwa okuvamile, izonikeza umphumela osheshayo wokulahlekelwa isisindo.