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Abafazi baseIndiya banomdla wokuthoba ubunzima kwingingqi esezantsi yomzimba wabo. Ngokutsho kweengcali, ukunciphisa ubunzima esinqeni nasemathangeni kunokuba ngumceli mngeni omkhulu. Ekuphela kwendlela onokubususa ngayo obo bunzima kukwenza iyure yokuzilolonga yonke imihla kwaye ujonge into oyityayo. Eyona ndlela yokunciphisa umzimba kukuqinisekisa ukuba awuhlali ngaphezulu kweeyure ezimbini ngosuku. Ukuzigcina ukhuthele emini kubalulekile ukugcina umzimba wakho kufanelekile kwaye utshise amanqatha ngokwendalo. Kweli nqaku, uBoldsky wabelana nawe ngeendlela zokunciphisa umzimba esinqeni nasemathangeni.
NGABA UFUNA IBHODI LOMQOLO?
Isizathu sokuba ulahlekelwe bubunzima esinqeni nasemathangeni kukuba kungenxa yokuba ukhula, umzimba uya usiba buthathaka kule mimandla kwaye ke oko kukwenza uzive udinwe kakhulu kunesiqhelo. Kukwanempilo njengoko kunokwakha uxinzelelo kwimilenze yakho, oko kunokukhokelela kwimithambo ye-varicose kunye nesifo samathambo. Ukuphulukana nobunzima kulo mmandla womzimba wakho kuthatha ukutya okunokulinganisela kunye nokutya okuninzi komzimba kunye nokuqina.
Izabelo zikaBoldsky nawe zezona ngcebiso zisempilweni zokunciphisa umzimba esinqeni nasemathangeni, jonga:
Izikwere
Yima nemilenze yakho yahlukene kwaye izandla zakho zoluliwe ngaphambili ukuze ulungelelane. Ngoku, zithobe ngokuguqa ngamadolo de ziphantse zibe kwikona elungileyo. Le yenye yeendlela ezilungileyo zokunciphisa umzimba esinqeni nasemathangeni.
Imilenze
Yima kwindawo yokuqhekeka kunye nomlenze wakho wasekunene phambili kunye nomlenze wasekhohlo ngasemva. Ngoku, gobisa kancinci amadolo, wehle ungene emgodini kude kube yomibini imilenze yakho iphantse yajikeleza iiangile ezilungileyo. Ukwenza oku kwemiphunga imizuzu eli-15 mihla le kuya kukunceda ukuba unciphise umzimba ngokukhawuleza emathangeni nasezinqeni.
Ukutya okuCalorie okuncinci
Iziqhamo kunye nemifuno zihlala zikhetho olusempilweni xa kufikwa ekutyeni. Zineekhalori ezingaphantsi kwe-100 ngokusebenza okungazukukwenza ubeke ezo kilos zongezelelweyo.
Imifuno
Ukuba usempilweni kwindlela otya ngayo, kuya kuba lula kuwe ukuba wehlise ubunzima obuvela emilenzeni, ezantsi nasemzimbeni wonke.
Amanzi
Eyona ndlela ikhuselekileyo nekhuselekileyo yokwehlisa ubunzima esinqeni nasemathangeni kukusela ubuncinci bee-ounces ezingama-64 zamanzi yonke imihla. Amanzi anceda ukuzalisa isisu sakho, ke oko kukuthintela ukuba ungabhinki kukutya okuphezulu kweekhalori.
Ukuhamba ngebhayisikile
Ngokuya ujikeleza, kokukhona ugcina amathanga akho kunye namathanga asebenzayo. Ukuhamba ngebhayisikile rhoqo kuya kukunika nemilenze yeetoni.
Intambo yokutsiba
Ekuqaleni, ukutsiba ngentambo kuya kubonakala kunzima kakhulu, kuba unzima esinqeni nasemathangeni. Kodwa, yenye yeendlela ezisempilweni zokunciphisa umzimba emathangeni nasezinqeni.
Yoga
Nangona yinkqubo ecothayo yokwehla kobunzima, yeyona ndlela ilungileyo yokususa iikhilos. Ukuba awungxami ekunciphiseni ubunzima, ke olu lukhetho olunempilo lokuzama.
I-Aerobics
Zibhalise kwiziko le-aerobic ukuze unciphise umzimba emathangeni nasezinqeni. Olu hlobo lokuzilolonga lonyusa izicwili zemisipha, kwaye luyanciphisa ukubonakala kweselulite kwindawo esezantsi komzimba wakho.
Ifayibha Inceda
Ukutya okuphezulu okunefayibha kuyanceda ekunciphiseni ubunzima bomzimba kuba zihlala ziphantsi kumanqatha nakwiikhalori. Ukufumana ifibre eninzi kwisidlo sakho kuya kukunceda ukuba unciphise umzimba ngesantya esikhawulezayo.
Ukuhamba
Ukuhamba ngokukhawuleza yindlela efanelekileyo yokunciphisa umzimba emathangeni nasezinqeni. Ngelixa uhamba ngokukhawuleza, ujikelezisa izandla zakho ngapha nangapha, lo ngumsebenzi olungileyo esinqeni sakho.
Ukubaleka
Ijogu yemizuzu eyi-15 kwangentseni yanele ukwenza ukuba unciphise umzimba kumda wethanga nethanga.
Iiproteni eziNcinci
Eyona nkukhu ityebileyo ikhoyo yinyama emhlophe engenasikhumba esuka kwibele yenkukhu. Isifuba senkukhu sineeproteni ezininzi ezingamarhoqorhoqo eziza kukunika amandla amaninzi, anele ukwenza ukuba usebenze ngokukhawuleza kwindawo yokwenza umthambo.
Gwema iiCarbs
Kukulungele ukuphepha zonke iintlobo zeekhabhathi ukuba ufuna ukunciphisa umzimba emathangeni nasezinqeni. IiCarbs zezona zongeza iiponti kwangoko.
Thatha ukudada
Ukuba ufuna ukunciphisa umzimba emathangeni nasezinqeni, elona cebiso lilandelayo kukudada. Kuya kufuneka ubhexe imilenze yakho ngakumbi ngexesha lokuqubha, ngakumbi xa usenza umva.
