Kukhona izivivinyo eziningi zokunciphisa izingalo zakho ongazama ngazo. Amanye anezinsimbi noma amabhande enjoloba, kodwa futhi ungasebenza izingalo zakho ngosizo kuphela lwesisindo somzimba wakho.
Kodwa-ke, ngokwabo ayikhiqizi imiphumela ebonakalayo. Futhi ukuthi izinhlelo zokwehlisa amafutha ezindaweni ezithile zomzimba azisebenzi. Thola ukuthi wenzeni ukuthola izingalo ezincanyana.
Isebenza umzimba wonke
Ukunciphisa izingalo (kanye nanoma iyiphi enye ingxenye yomzimba) kuyadingeka ukugxila kumafutha omzimba wonkana. Ngakho-ke, isu elihle kakhulu ukusebenza umzimba wonke kunokuzikhawulela ezingxenyeni ezithile.
Ngale ndlela, okudingekayo yikho faka ukuzivocavoca kwengalo ekuzivocavoca okuphelele okuhlanganisa i-cardio namandla.
Yenza i-cardio
ICardio ayikwazi ukulahleka kunoma yiluphi uhlelo lokunciphisa umzimba. Ngakho-ke kufanele uyifake endleleni yakho yokuphila uma ufuna ukukhombisa izingalo ezincanyana. ICardio ivame ukuhlobana kuphela nokusebenza. Lo mdlalo uyinxusa elihle le-cardio futhi uthola abalandeli njalo. Kepha kungenzeka ukuthi ukungagijimi akuyona into yakho. Uma kunjalo, akufanele uzizwe ubophekile, ngoba kunezinye izivivinyo eziningi, njengokugijima, ezizokusiza ukukhuphula izinga lokushaya kwenhliziyo yakho bese ushisa ama-calories
- Ukuhamba ngebhayisikili (i-static iyasebenza nayo)
- UNadar
- Yeqa intambo
- Ukudansa
- Hamba (njalo uqiniseke ukuthi uhamba ngesivinini)
Ukufeza ukuncipha okuhle kumaphesenti amafutha omzimba, Kungakuhle ukwenze cishe imizuzu engama-30 ye-cardio kaningana ngesonto. Uma usuthole izingalo zakho zinciphile, qhubeka ukwenze ukuze uhlale usesimweni. Futhi ukuthi i-cardio ithathwa njengengxenye ebalulekile yendlela yokuphila enempilo.
Ukuqeqeshwa kwamandla
Ukwanda kwesisindo kungadala ukuqongelelwa kwamafutha ezingxenyeni ezihlukene zomzimba, kufaka phakathi izingalo, amathanga nesisu. Ukuthola imisipha ngokuqeqeshwa kwamandla kuzokusiza ukuthi unciphise amaphesenti omzimba wakho. Ngenxa yalokhu, lokhu kwakha kuzokwehla ngosayizi futhi umzimba wakho uzovela uchazwe ngokwengeziwe.
Ukusebenza kwemisipha yakho nakho kuhlotshaniswe nezinzuzo ezingahlobene ne-aesthetics, kepha kubaluleke kakhulu. Lezi yizona ukukhuphuka kwesilinganiso semethabolikhi nobuningi bamathambo. Njengoba zombili lezi zinto zehla ngokukhula, lolu hlobo lokuzivocavoca lubhekwa njengolubaluleke kakhulu ukuhlala usesimweni sonke isikhathi sokukhula nokuguga.
Phakamisa isisindo
Ukuphakamisa izinsimbi kwandisa ubukhulu bemisipha, amandla, futhi kukhuthaze ukulahleka kwamafutha. Kungani kunenzuzo uma kukhulunywa ngokuncipha kwezingalo? Kuzokusiza ukuthi ulahlekelwe ngamafutha ngokujwayelekile (okubandakanya izingalo zakho) bese uphonsa izingalo zakho njengoba ulahlekelwa isisindo ngokudla nangokuzivocavoca umzimba..
Ama-curls e-Bicep, izandiso ze-tricep ngaphezulu, umsebenzi we-deltoid ... Lezi ngezinye nje zezindlela eziningi zokuzivocavoca ukuze unciphise izingalo zakho ongazenza ngosizo lwama-dumbbells. Kubalulekile ukwehluka ukuqinisekisa ukuthi ayikho imisipha ehlukene engalweni engasebenzi..
Kumele kuqashelwe ukuthi ungasebenzisa ibhande lokunwebeka esikhundleni samadumbbell. Leli thuluzi elilula kodwa eliphumelelayo (eliza ngamakhithi wokumelana okuhlukile kuye ngombala) lizokuvumela ukuthi wenze ingxenye enhle yokuzivocavoca kwengalo evame ukwenziwa ngama-dumbbells.
Isisindo somzimba
Uma ama-gyms engeyona into yakho futhi ungenawo ama-dumbbells noma ama-band elastic ekhaya, ungasebenzisa isisindo sakho ukwehlisa isisindo kanye nephimbo kuzo zonke izingxenye zomzimba, kufaka phakathi izingalo.
Njengakwezisindo, kunezindlela eziningi zokuzivocavoca umzimba ezibhekise ezingalweni nasemzimbeni ophezulu okufanele uzame: amapulangwe, ama-push-up (ejwayelekile nama-triceps), kanye nezinhlobonhlobo zezibhakela zomoya.
Lesi siyalo sifaka phakathi kokuzivocavoca okulula futhi okuphumelela kakhulu kokunciphisa izingalo. Kulula njengokuma nezinyawo zakho zihlukaniswe ububanzi be-hip. Izingalo bese zelulwa ziye ezinhlangothini ukuze umzimba wakhe u "T". Kanye kulesi sikhundla, zihambise phezulu naphansi, kumbuthano noma phambili ukuya emuva. Ukunyakaza kufanele kube kuncane futhi kube ngejubane elihle.
Izwi lokugcina
Ukuzivocavoca ukunciphisa izingalo kungenziwa ngezisindo, ngamabhande okunwebeka, noma ngesisindo somzimba wakho (bodyweight). Kepha ukunciphisa amafutha athile akusebenzi, yingakho ukuze imiphumela ibonakale lezi zivivinyo kufanele zibe yingxenye yokuqeqeshwa okuphelele.
Okokugcina, ukuzivocavoca umzimba kusebenza kahle kakhulu uma kuhlanganiswa nokudla okunempilo. Imiphumela ezandleni zakho izobonakala kakhudlwana uma uziqeqesha ngasikhathi sinye:
- Ukhulisa ukudla kwakho kwefayibha namaprotheni
- Unquma ama-carbohydrate acwengekile
- Udla ama-carbohydrate ngokulinganisela
- Ukhawulela i- ukudla okunamafutha amaningi, utshwala neziphuzo ezibandayo