Uninzi lwabasetyhini luya kuvuma, ukunciphisa umzimba mhlawumbi ngowona msebenzi ucela umngeni kwaye ufuna ukujongwa rhoqo. Nokuba ukwazile ukufezekisa le feat kube kanye, kufuneka uhlale uzilolonga kwaye utye ngokufanelekileyo ukuyigcina injalo. Nangona ukwehla kobunzima akukho lula, ulwazi olungalunganga iindlela zokunciphisa umzimba yongeza ingxaki. Ukukunceda, sine-a isikhokelo ilahleko ubunzima elula edwelisa yonke into ukusuka kwimithambo ukuya kwidayethi ukukunceda ulahle iikhilo ngendlela eyiyo.
Nye. ICardio Exercises For Weight Loss
Mbini. ImiSebenzi yoQeqesho loMzimba wokuLahla kobunzima
3. Okunye ukuSebenzisa ukuLahla kobunzima
Isine. Iingcebiso zokutya zokunciphisa umzimba
5. Imikhwa Emihlanu yokutya Engalunganga Ekwenza Ufumbe kwiiKilos
6. Ukutya kokunciphisa umzimba
7. Iingcebiso ekufuneka uzikhumbule
ICardio Exercises For Weight Loss
Imithambo yentliziyo ayipheleli nje nceda ukunciphisa umzimba ; zikwagcina intliziyo yakho isempilweni. Ukwenza i-cardio exercises rhoqo kunokukunceda ukulahla ii-kilos ngokutshisa iikhalori ezisetyenzisiweyo. Ukutshisa kangakanani kuxhomekeke kwimetabolism yomzimba wakho, othanda ukuhla njengoko ukhula. Imizuzu nje engama-30 yokuzivocavoca kwe-cardio yonke imihla yanele ukukugcina usempilweni. Kodwa ukuba injongo yakho kukunciphisa umzimba, unokwenza umxube we-cardio kunye ukuqeqeshwa kobunnzima . Nantsi imithambo embalwa onokuthi ukhethe kuyo.
Ukuhamba ngokukhawuleza:
Ukuzivocavoca okucetyiswa ngugqirha, ukuthatha ukuhamba ngokukhawuleza ntsasa nganye yindlela ezanywa-kwaye ivavanyiwe ukuzigcina kufanelekile. Ekuhambeni kwexesha, uya kubona kwakhona iziphumo zokwehla kobunzima ngenxa yeekhalori ezitshisiweyo ngexesha lalo msebenzi. Qinisekisa ukuba unxiba izihlangu ezifanelekileyo xa uhamba, kwaye ube nesithuba semizuzu engama-30 phakathi kohambo lwakho kunye nokutya. Ukuhamba ngesisu esipheleleyo akukhuthazwa.
Ukuqubha:
Ukuba ulusana lwamanzi, oku kukuzilolonga okugqibeleleyo kuwe. Qubha indlela yakho ukuya kwi-slimmer kuwe. Ithoni umzimba wonke, oku kuthetha ukuba uya kulahlekelwa ubunzima ngokubanzi, kwaye kungekhona nje kumzimba othile. Nangona kunjalo, ukuqubha kuphela akwanelanga ukufikelela usukelo lwakho ngoko ke qhubeka ufunda kwabanye imithambo yokukunceda unciphise umzimba ngempumelelo.
Ukubaleka:
Fumana isantya sentliziyo yakho phezulu kunye nezikali kwisikali sokulinganisa zihamba ngokubaleka indlela yakho ukuya kwi-skinier kuwe. Ukubaleka nokuba uyathanda ukubaleka okanye ukhetha iimarathoni, yimizekelo egqibeleleyo Ukuzilolonga kakuhle kwe-cardio . Nangona kunjalo, qiniseka ukuba unemvume kagqirha wakho ukuba unayo nayiphi na imeko yezempilo ngaphambi kokuba uqale ukusebenza. Ekuhambeni kwexesha, uya kuba nako ukuqina ngakumbi kwaye ubone iziphumo ezingcono zalo msebenzi.
Ukukhwela ibhayisekile:
I-eco-friendly indlela yokutshisa iikhalori , ukukhwela ibhayisekile kuhle kakhulu ukuzivocavoca kwe-cardio oko kuya kukunika imilenze toned ngokugqibeleleyo. Ukuba awunayo indlela yokuhamba ngebhayisekile ekufutshane, ungajonga nakwibhayisekile yangaphakathi, exhaphakileyo kwiindawo ezininzi zokuzivocavoca kule mihla. Ungawunyusa kancinci umgama wakho kunye nesantya sokubona iziphumo zokulahleka kobunzima ngokukhawuleza .
ImiSebenzi yoQeqesho loMzimba wokuLahla kobunzima
Nangona i-cardio ibalulekile, abaninzi bayayihoya ukubaluleka koqeqesho lobunzima xa kufikwa ekulahlekeni kobunzima. Uqeqesho lobunzima lusebenza ekwakheni izihlunu zakho, kwaye uyaqhubeka nokutshisa iikhalori nakwiyure emva kokuzilolonga. Ukongeza ubunzima bezihlunu kwisakhelo sakho kukwenza womelele kwaye ube sempilweni kwaye ubhitye. Abasetyhini abaninzi bacinga ukuba ukwenza iintsimbi kuya kubenza babukeke baninzi, kodwa abafazi abanakujongeka benezihlunu njengamadoda ngenxa yeehomoni zabo. Ngoko, musa ungayihoyi ukuqeqeshwa kobunzima xa uzama ukunciphisa umzimba . Nantsi imithambo embalwa onokuthi uyizame.
Ukuzivocavoca umzimba:
Ukuba awufuni ukuthatha iidumbbells, ungasebenzisa umzimba wakho ukukunceda ukwakha izihlunu. Ukuzivocavoca okunje ngamaplanga, i-crunches, i-push-ups, i-pull-ups, i-squats, imiphunga, i-burpees, njl., zonke. imithambo yomzimba ukuba ungayenza nasekhaya. Inani lee-reps kunye neeseti ozenzayo ziya kugqiba iziphumo. Qala ngokucotha ngeeseti ezimbini ezinee-reps ezilishumi nganye, kwaye kancinci wonyuse inani. Qinisekisa ukuba ifom yakho ichanekile njengoko i-posture yokuzivocavoca engafanelekanga inokwenza ingozi ngaphezu kokulungileyo kumzimba wakho.
Bicep curls:
Lo msebenzi ulungele toning iingalo zakho . Ukuba u bathande ukubeka ubunzima kule ndawo, nantsi into ekufuneka uyenzile. Unokuqala nge-2 kg dumbbells. Bamba ibe nye esandleni ngasinye kwaye ume neenyawo zakho zibe ububanzi bamagxa ngokuhlukana. Iingalo zakho ezingaphezulu kufuneka zithinte icala lesifuba sakho, kwaye iintende zakho kufuneka zijonge phambili. Gcina iingalo zakho eziphezulu zimile, jija ingalo yakho yonke ngokugoba ingqiniba yakho. Emva koko uyibuyisele kwindawo yokuqala. Yongeza ubunzima xa oku kukhululeka kakhulu kuwe ukongeza kwii-reps.
Ukutsalwa kancinci:
Umqolo othoniweyo wongeza inkcazo ngakumbi kumfanekiso wakho kwaye wenze ezo blowusi ezingenamqolo kunye neelokhwe zijonge ngakumbi. Ukuba ufuna ukulahlekelwa ngamafutha angasemva, zama i-lat pulldown exercise. Ekubeni ifuna izixhobo, ungayenza kuphela kwindawo yokuzivocavoca. Thatha ibha eqhotyoshelwe kumatshini wokudonsa emva kokuba uhlale ujongene nayo kwaye ubeke ukuphumla kwesisindo emathangeni akho. Ungayilungisa i ubunzima ngokwamandla akho . Izandla zakho kufuneka zijonge phambili kwaye zibe ngaphezu kobubanzi bamagxa ngaphandle. Ngoku tsala ibha phantsi uyizise malunga nesifuba sakho kwaye ubuyele kwindawo yokuqala. Lo msebenzi uza kuwenza kwakhona qinisa umqolo wakho .
Ukucofa umlenze:
Toning imilenze yakho , ngakumbi amathanga, ngokuqhelekileyo inkxalabo yabasetyhini abaninzi. Ukwenza lo msebenzi kunokukunceda ufezekise le njongo. Sebenzisa umatshini wokucinezela umlenze kwindawo yakho yokuzivocavoca ukwenza lo msebenzi. Ukwenza oku, hlala kumatshini kwaye ulungelelanise ubunzima, obuya kusebenza njengokumelana nalo msebenzi. Beka iinyawo zakho ububanzi begxalaba ngaphandle kunye namadolo akho agobile. Ngoku tyhala umatshini de imilenze yakho ithe tye. Unako i ukwandisa okanye ukunciphisa ubunzima ngokokusebenza kwakho . Oku kuya kusebenza kwi-quadriceps yakho kwaye, ngokuphindaphindiweyo, ithoni amathanga akho kunye ne-glutes.
Okunye ukuSebenzisa ukuLahla kobunzima
Ukuba awufuni ukuthatha i indlela yemveli ekulahlekeni kobunzima , unokujonga kwiinketho ezintsha kunye nezonwabileyo ezithembisa iziphumo ezintle. Sikudwelisa phantsi ezimbalwa kuwe.
IYoga:
Nangona le ndlela yokufaneleka yakudala ikhona kangangeenkulungwane, iintlobo ezahlukeneyo zeyoga ziye zavela ekuhambeni kweminyaka ezithembisa iziphumo ezikhawulezayo. I-yoga yamandla, engumxube olungileyo we-cardio kunye nemithambo yomzimba yenye yolo hlobo. Ezinye iintlobo ezifana Ashtanga Vinyasa iyoga, iyoga eshushu kunye neYogalates nazo zilungile ukunciphisa umzimba kunye toning .
NgokukaRitu Malhotra, umqeqeshi weHatha yoga esekwe eNoida kunye nomseki weYogritu, I-Yoga yindlela entle kakhulu yokunciphisa umzimba . Isebenza ngokuphucula imetabolism, ithoni yemisipha, umsebenzi wehomoni kunye nokugaya. Ukuba wenza i-yoga rhoqo, i-intshi-ilahleko iya kubonakala. I-Yoga imalunga nokuziqhelanisa rhoqo kwaye ukwenza i-asanas yakho yonke imihla kuya kuqinisekisa ukuba wena ukunciphisa umzimba ngokulinganayo kwaye oko kuya kubonakalisa kubunzima bomzimba obuphantsi, umhlathi we-chiselled ngakumbi, i-cheekbones ephezulu kunye nesisu esiqinileyo.
Wongeza uninzi lweentshukumo zomzimba zokuqingqa njengemiphunga, ukuhlala kunye neeplanga zonke zisuka kwiyoga. Ngokomzekelo, i-sit-ups, ebizwa ngokuba yi-paschimottanasana igxininise kakhulu kwi-yoga kuba ubambe i-pose ngomzuzu okanye ezimbini kwaye ngokuthe ngcembe uyakha ukuya kwimizuzu emi-5 okanye ngaphezulu. Ezi zimo zikuqinisa ngaphakathi ukuze ubunzima obunenkani kumqolo, isisu okanye amathanga buncitshiswe. Ngokufanayo, zininzi i-asanas zokunciphisa umzimba njenge Surya Namaskar ukuba, xa yenziwe ngesantya esithile kunye nokulawula umoya ochanekileyo, ukunika iziphumo ezingcono. I-Yoga ikwanazo iindawo ezisecaleni ezibizwa ngokuba yi-kon asanas ezisusa izibambo zothando.
Zumba:
Lo msebenzi womdaniso waba ngumsindo wehlabathi lonke ngenxa yeebhithi zepeppy kunye neziphumo zokuncipha kobunzima. Joyina iklasi yeZumba okanye ukuba awuyifumani kufutshane nawe, jonga izifundo zevidiyo ezikwi-intanethi ezinokukunceda usebenze kanye ekhaya. I-Zumba idibanisa i-cardio kunye nemithambo yomzimba enceda ithoni yomzimba ngelixa utshisa iikhalori.
I-CrossFit:
Lo mthambo unamandla ukwangumsindo kumazwe ngamazwe, kwaye konke oku kungumbulelo kwindlela owuguqula ngayo umzimba womntu ngokupheleleyo. Ukuzivocavoca kwe-CrossFit kunemisebenzi eyahlukeneyo imihla ngemihla, kwaye ingcamango kukudibanisa nokusebenza kunye ukuqeqeshwa kobunnzima . Ke ukusuka ekuphepheni kwamatayara ukuya ekwenzeni ukutsalwa, uya kuba wenza iqela lemisebenzi enomdla kwi Iklasi yeCrossFit ukunciphisa umzimba.
Iipilates:
Umele ukuba weva ngoPilato kangako Abadlali beBollywood bayayenza ukuze bahlale belungile . Ithathwa njengomsebenzi womzimba opheleleyo onceda ungapheleli nje ekunciphiseni umzimba kodwa kwakhona ukunika undoqo owomeleleyo kunye ne-abs ecaba. I-Pilates idinga izixhobo ezikhethekileyo ezenza kube nzima ukwenza oko ekhaya. Kukho, nangona kunjalo imithambo ethile yePilates engadingi zixhobo, kodwa ukuba uyafuna ufuna ukunciphisa umzimba usebenzisa le ndlela, kungcono ukujoyina iklasi yePilates.
Iingcebiso zokutya zokunciphisa umzimba
Ukwazile ukuzityhala kwaye ubethe ijim rhoqo, kodwa awukakwazi ukuthoba ubunzima obuninzi. Mhlawumbi kungenxa yokuba ungatyi kakuhle. Ngelixa umthambo unceda ekutshiseni iikhalori, okuseleyo kuxhomekeke kukutya kwakho. Ngaphandle kokutya okufanelekileyo, awukwazi ukwehlisa umzimba ngokusempilweni . Nanga amanye amacebiso ekufuneka uwagcine engqondweni.
Yitya iisayizi ezincinci:
Ulawulo lwesahlulo lunako kukunceda unciphise umzimba njengoko kuthetha ukuba usebenzisa iikhalori ezimbalwa. Iqhinga kukutya ngokufanelekileyo ukuze amandla avela kukutya asetyenziswe ngumzimba wakho kwaye angagcinwa njengamafutha. Enye indlela yokuphumeza oku kukutya kwipleyiti encinci kwaye uthathe isahlulo sokutya esinye kuphela.
Kuphephe ukutya ukutya okusele kugqityiwe:
Ukutya okupakishweyo kunye nokucutshungulwa kuqulethe isondlo esincinci kunye neekhalori ezininzi ezenza ingozi ngaphezu kokulungileyo. Nika iisodas, iitshiphusi kunye neebhiskithi ziphoso kwaye ube nazo iziqhamo, imifuno nokutya okuphekwe ekhaya endaweni yoko.
Nciphisa ukutya kweekhabhu ezilula:
Ewe, uyafuna ii-carbs, kodwa ukugqithisa kwayo kunakho thintela iinjongo zakho zokunciphisa umzimba . Umgubo ocoliweyo, isonka, irayisi, i-pasta, iswekile zonke ziphezulu kwiikhalori kunye ne-carbs. Nciphisa ubungakanani besahlulo se-carbs kwaye ungeze ukutya okuneprotheyini eninzi kwipleyiti yakho. Ungatshintshisa iichapati zakho zengqolowa jowar , bajra kunye neragi rotis, kunye nerayisi emhlophe ukuya kwirayisi emdaka okanye iquinoa.
I-snack enempilo:
Uninzi lwethu sinikela ingqalelo kwizidlo zethu eziphambili kodwa asikuthatheli ngqalelo ukutya okungenangqondo okwenzeka phakathi, okungaba aboni ekufumaneni ubunzima . I-snacking phakathi kokutya akubi nje ukuba udla ngokusempilweni. Yiba nesabelo sakho seziqhamo, iziqhamo ezomisiweyo kunye namandongomane phakathi kokutya. Ipeanut butter , iidiphu ezenziwe ngeyogathi kwithowusti yengqolowa isempilweni kuneebhega ezithwele i-mayo.
Imikhwa Emihlanu yokutya Engalunganga Ekwenza Ufumbe kwiiKilos
Ngokufuthi ngakumbi, yimikhwa yethu yokutya embi leyo sisenze sityebe , ngaphezu koko sikutyayo. Isondlo esisekelwe eDelhi, umbhali wemihlathi kunye nombhali uKavita Devgan wabelana ngeepatheni zokutya ezingundoqo ezintlanu eziziinzuzo zobunzima.
Ukuzinkcinkca
Ngaba uhlala utya isidlo esikhulu ucinga ukuba kulungile ukwenza oko kuba ukhe weqa isidlo okanye ezimbini, kwangethuba emini? Ngelishwa ayisebenzi ngaloo ndlela. Okukhona ukutya okuninzi kufuneka kukwetyiswe umzimba ngexesha elinye, kokukhona ugcina ukutya okuninzi njengamafutha. Yitya ukutya okuncinci imini yonke kunokuba uzinkcenkceshe ngexesha elinye. Izidlo ezincinci ziphakamisa umphumo wokushisa womzimba, obangela ukunyuka kwe-10%. ukutshisa ikhalori .
Ukulamba
'Le ayisebenzi nje. Xa ulambisa umzimba, indlela yokuzikhusela iyakhaba kwaye ibangela ukuba uyigcine ukutya njengamafutha , nto leyo eyenza kube nzima ukuhla.'
Ukutsiba isidlo sakusasa
'Ibhulakufesi igxuma-iqalisa inkqubo yemetabolism, ethi ikhawulezise ukutshiswa kwamafutha emini malunga neeyure ezisibhozo. Ngoko ukutsiba esi sidlo kuya kukutyebisa.'
Ukungaseli Amanzi Aneleyo
'Imfuno yemetabolism amanzi ukutshisa amafutha , ngoko ke ukungaseli amanzi ngokwaneleyo kunokukhokelela ekutyebeni ngokugqithiseleyo. Yiba neeglasi zamanzi ezisibhozo ngosuku, kwanakwiinyanga ezibandayo.'
Ukungabi nasiqhamo
'Iziqhamo azilayishwanga nje ngezondlo kodwa kunye nefiber eninzi eyimfuneko ukukugcina uziva ugcwele ixesha elide. Ngoko ke qiniseka ukuba unekhefu leziqhamo ezintathu yonke imihla. Khetha abo ubathandayo.'
Ukutya kokunciphisa umzimba
Ukukhetha ukutya okufanelekileyo kunokukunceda ukuba wenze isicwangciso sokutya esisempilweni kwaye sincede sikusondeze kweyakho injongo yokulahlekelwa ubunzima . Naku okunye ukutya okunekhalori ezisezantsi, kodwa okunesondlo.
Iti eluhlaza:
Esi siselo zininzi izibonelelo zempilo , kwaye ikomityi yayo ayinama-calories amabini anesithathu. Ikwanceda nasekucoliseni imithambo-luvo. Ngoko yenza utshintsho kwikofu kunye ne-masala chai ukuya kwiti eluhlaza.
Netyhukhamba:
Enye into yokutya ephantsi kwimitha yekhalori. Ikhulu leegram zayo zineekhalori ezili-16 kuphela kuba uninzi lwayo ingamanzi. Ngoko ngaphambi kokutya kwakho, ungalibali ukutya isitya sekhukhamba ukuze uzalise.
I-Bell pepper:
Ukuba ufuna ukukhulisa amandla akho imetabolism ukutshisa iikhalori ezininzi, zibandakanya iipepile ekudleni kwakho. Inekhompawundi ebizwa ngokuba yi-capsaicin enceda ukutshisa iikhalori ezininzi ngenxa yencasa enesiqholo. Nkqu neetshilisi zinale khompawundi ukuze ukwazi ukubandakanya oko nakukutya kwakho.
Amagqabi aluhlaza:
Siyazazi iinzuzo ezininzi kakhulu ukutya imifuno eluhlaza, enamagqabi , ukanti ezi zinto asisoloko sizibandakanya ekutyeni kwethu. Azikho nje iikhalori eziphantsi, kodwa ziphinde zipakishe i-punch enomsoco kwaye zizityebi kwintsimbi, i-magnesium kunye neevithamini ezifana ne-A, K, B, njl. Qinisekisa ukuba udla isipinashi, i-fenugreek, i-kale, i-lettuce, njl.
Iingcebiso ekufuneka uzikhumbule
Sukuwela kwizidlo zefashoni:
Izidlo ezininzi zithembisa kukunceda ulahlekelwe ubunzima obuninzi ngexesha elifutshane. Njengoko zihenda njengoko zivakala, musa ukulandela ezi zidlo njengoko zingakhuselekanga. Nangona uya kwenza ukunciphisa umzimba ngokukhawuleza , uya kuyonakalisa impilo yakho njengoko oku kutya kufuna ukuba umntu atye ukutya okuthintelweyo kwaye angazalisekisi imfuneko yesondlo somzimba. Ukuphulukana neekhilogram ezine ukuya kwezintlanu ngenyanga nako akujongwa njengempilo, kwaye ezinye zezi zidlo zithembisa ukukunceda yehla ubunzima obo ngeveki .
Zilumkele iipilisi zokunciphisa umzimba kunye namabhanti:
Uya kufumana ezininzi iindlela ezikhawulezayo zokunciphisa umzimba . Kukho iipilisi zokunciphisa umzimba ezithembisa izisombululo zokunciphisa umzimba kwaye emva koko loo mabhanti athembisayo ukususa amanqatha esiswini ngokubila kuphele. Ngelixa banokubonakala bekholelwa kwaye basebenze ixesha elifutshane, iziphumo azihlali ixesha elide, kwaye uya kugqiba ukubuyisela bonke ubunzima ngokukhawuleza kunokuba kamva.
Ukuzilambisa akuyompendulo:
Abaninzi bavakalelwa kukuba yindlala eyona ndlela yokunciphisa umzimba , kodwa yinto engafanelekanga kwaye inokukhokelela kwiminye imiba yezempilo efana ne-acidity, isiyezi, isicaphucaphu, njl njl. I-detox okanye ukucoca usuku olunye lwenyanga lunokuba nempilo, kodwa ukulamba okanye ukuya kwi-liquid diet for days akulungile. indlela yokususa ubunzima obunzima .
Ngamafutshane, yitya ngokufanelekileyo, yenza umthambo kwaye ufumane a ukulala kakuhle ukuze uhlale usempilweni kwaye unciphise umzimba ngendlela efanelekileyo .
Amagalelo awongezelelweyo nguAnindita Ghosh
