Indlela yokusebenza kahle ukuze ulahlekelwe isisindo? Imithetho elula

Ukugijima ekuseni, abaningi baphupha. Abanye banethemba ukuthi, uma bejwayele ukwenza njalo njalo ekuseni, zonke izinkinga ezinesisindo esiningi ziyophela . Yiqiniso, ukujikeleza kwendawo encane ekuseni kuyindlela engcono yokukhipha amafutha, kodwa kuphela ngaphansi kwezimo ezithile. Indlela yokusebenza kahle ukuze ulahlekelwe isisindo?

Ukunyakaza kwenkathi

Ungabheka amasu akhethekile azokwenza ukusebenza ngokuphumelelayo kakhulu ekushiseni kwamafutha. Kuhle kakhulu isitayela esikukhululekile kuwe. I-caveat kuphela - zama ukubandakanya okungenani ngangokunokwenzeka ekwenzeni isithende. Ikakhulukazi kuthinta ukufika - ukulimala okuningi lapho kusebenza ngesikhathi sokuxhumana okungaphumelelanga nomhlabathi. Indlela yokusebenza kahle ukuze ulahlekelwe isisindo? Kubalulekile ukugijima kalula, njengokungathi ku-tiptoe, izinyathelo ziyoba lula futhi zingenasisindo. Ngendlela, futhi ukusetshenziswa kwezindleko zamandla ezinjalo ngokunyakaza kwenhlanzi kuyoba mkhulu kunezinye izikhathi lapho uhlaselwa isithende.

I-Cardio esithombeni esingenalutho

Kungcono nini ukugijima? Ngokufanelekile, esesiswini esingenalutho, kodwa kungakapheli amahora angu-12 emva kokudla, ungazivivinyi amandla. Uma ungakwazi ukuma kusuka ku-18 noma 19.00 kuya ku-6.00-7.00 ekuseni ngaphambi kokuqeqesha, imiphumela iyoba yilapho isiphezulu. Kodwa ngisho nokuphumula kwamahora angu-8 phakathi kwesidlo sokugcina ne-cardio kuzosebenza kahle.

Okumnandi ebusuku? Zivimbele!

Le sidlo akufanele iqukathe ama-carbohydrate. Umgomo wenkathi "elambile" ngaphambi kokuqeqesha ukukhulisa izinqolobane ezikhona zalezi zinto emzimbeni. Khona-ke uzoqala ukusebenzisa ama-molecule amafutha ngokushesha. Le nqubo izoqala hhayi ngomzuzu wama-40, kodwa nge-1-20th, uma i-carbohydrates egcinwe emzimbeni isuke isiphelile kakhulu.

Ngaphandle kokudla

Indlela yokulahlekelwa isisindo kahle ngokusebenza? Qeqesha ngokucophelela, ngoba uma ulimala, ithuba elihle kakhulu lokunciphisa umzimba ngeke lifinyeleleke emasontweni ambalwa noma ezinyangeni, ezimweni ezinzima ngisho neminyaka. Ngokuvamile, ukulimala kwe-novice kwenzeka ngoba umgijimi ongenalwazi "uhamba ngokusebenzisa" i-mileage. Uma wena, ungalokothi uqeqeshe, ngokushesha ugijime ngo-5 km, ungalindela izinkinga.

Buyela emuva kwekhefu

Futhi akusikho ukuthi "awukwazi ukuma". Ngosuku olulandelayo kuphela ongathola idolo noma izinyawo. Uma ubuyela ekugijimeni ngemuva kwekhefu, qiniseka ukuthi uhamba phakathi nesikhathi sokusakaza - izikhathi ezihambayo zokugijima nokuhamba imizuzu eminingana. Amaviki 2-3 kumele adlule ngaphambi kokuya emsebenzini wakho ojwayelekile.

I-oksijeni ibaluleke kakhulu!

Indlela yokusebenza kahle ukuze ulahlekelwe isisindo? Yehlisa ngokwanele. Okusho ukuthi, ukuphefumula kufanele kube ngokwanele. Uma ngesikhathi esifanayo uthola owesifazane omdala onyaweni ehamba emakethe, ukuzihlonipha. Ngokuhamba kwesikhathi, ijubane landa, ngisho noma ungasebenzi kuwo. Yiqiniso, ngeke ubeke amarekhodi, kodwa ukukhula ngokweqile kuzobonakala. Uma ugubha, khona-ke lezo zimfucumfucu ze-muscle ezidinga ukushisa amafutha azisebenzi. Ukuqeqeshwa kwesikhashana sokwandisa ukusetshenziswa kwe-lipid kufanelekile kuphela okuthuthukisiwe. Umzamo wokulahlekelwa isisindo ngokushesha ngale ndlela, uma umgijimi engalungiselelwe ngokwanele, uzophela ngokulimala. Kungcono ukungabi engozini amathuba okunciphisa umzimba.

Indlela yokusebenza kahle ukuze ulahlekelwe isisindo? Lezi zimiso zilula: zinike umthwalo wokuzivocavoca ngesisu esingenalutho, udle ubuncane bama-carbohydrates ngosuku lokuqeqesha, uhambe ngesivinini esilinganiselwe futhi ungalingeki ukukhangisa ukuqeqeshwa kwesikhashana ngaphandle okungenani izinyanga ezingu-3 zokusebenza kalula.