Iimbono ezixhaphakileyo ezigwenxa kwi-gocince zihlala ziphela zenzakalisa ngaphezu kokulungileyo. Nokuba yinkolelo yokuba imisebenzi emide ihlala ilunge ngakumbi okanye ephakamisa imilinganiselo iya kukwenza ukuba uxhamle, ezi zinto ziphosakeleyo zinokukhokelela ekulimaleni nasekuqhubeleni phambili iinjongo zokuzimela. Kubalulekile ukuba siye kwimbonakalo yobuqili kunye nembono ejikelezwe kakuhle kwaye ithathela ingqalelo iimfuno kunye nokusikelwa umda.

Ukusebenza ixesha elide kunokuba luncedo ngakumbi

Akusoloko kuyimfuneko ukuzityhalela kumda wokufumana umsebenzi olungileyo. Ukuchitha iiyure kwi-treadmill okanye ukuphakamisa iintsimbi kunokukhokelela kwi-tein yemisipha okanye ukulimala ngaphezulu. Kukwabalulekile ukuqwalasela ifom kunye nezixhobo ezifanelekileyo zokusetyenziswa, njengoko ezi zinokufaka negalelo kumngcipheko wokulimala. Endaweni yoko, zama ukwahlula inkqubo yakho phakathi kwe-Cardio, ukushukumisa, kunye nokuxhathisa imisebenzi yokungaxhathisi ukujolisa onke amaqela emisipha kunye nokongeza iintlobo zomsebenzi wakho. Oku kunokunceda ukukhusela ukwenzakala kwaye kukhokelele kwiziphumo ezininzi.

Akuzuzwa ngaphandle kwentlungu

Ilizwi elithi "Hayi ntlungu, akukho nzuzo" ihlala isetyenziselwa ukukhuthaza abantu ukuba bazityhalele ngexesha lokusebenza kwabo. Ngelixa kubalulekile ukucela umngeni rhoqo, ukwenjenjalo rhoqo kungakhokelela ekulimaleni kwaye kuthintele ukusebenza kwakho. Ngapha koko, ngokungaguqukiyo uzityhalela kakhulu kunokubangela i-odrandme, enokuchaphazela ubuchule bakho bemisipha yokubuyisa, imvakalelo yakho, ukukhumbula umzimba, nangaphezulu. Ingakwazi ukuphazamisa ukulala kwakho njengoko umthambo ogqithisileyo unokungaphezulu kwenkqubo ye-nervous.

Uphononongo lugxile kubaqhubi beembaleki zabafundi bafumanise ukuba abo bawanyusa ngokukhawuleza imithwalo yabo yokuqeqesha babethambekele ekuthatheni ukonakala kwezicubu ezithambileyo xa kuthelekiswa nabo ngokuthe ngqo kwiinjongo zabo kwaye bakwazi ukukhusela ukwenzakala. Eyona ndlela ilungileyo kukusebenza ngokuthe ngcembe ukuya kwiinjongo zakho kunokuba uzame ukwenza konke konke ngaxeshanye.

Ukunyusa iprotheyini kunye nokunciphisa amanqatha kunye ne-carb yokutya

Ukutya okugxila kakhulu kwiprotheni ngelixa kuncitshiswa iikhabhohlelo kwaye amanqatha awanakusebenza njengoko unokukholelwa. Ngelixa kubalulekile ukuphepha ukuchitha izixa ezigqithisileyo ze-carbohydrate ezihlaziyiweyo kunye ne-protein ayisosisombululo okanye isiqinisekiso sokunciphisa umzimba. Ngapha koko, ukusebenzisa iprotein eninzi kunokunyusa umngcipheko wesifo sentliziyo kunye nokukhuluphala.

Uninzi lwe-carnivores lufumana iprotein yemihla ngemihla eyaneleyo ngaphandle kokufuna ukuxhomekeka kwi-culs okanye izongezo. Ngokubanzi, ukuba nee-onin ezingama-2-3 zeprotein ye-len yesidlo ngasinye kwanele ukuphosa umzimba.

Ezinye iindlela zempilo ziye zakhuthaza abantu ukuba baphephe ii-carbs kunye namafutha ngokupheleleyo, besithi ukuba iyakukhokelela ekuphulukaneni nobunzima. Nangona kunjalo, i-carbohydrate ibonelela ngamandla kwaye ingumthombo oxabisekileyo we-oyile. Ayizizo zonke ii-carbs zenziwa ngokulinganayo, ngoko kubalulekile ukuba zibeka phambili ii-carbs ezintsonkothileyo njengeziqhamo, iimbotyi, kunye nerayisi emdaka.

Kukwabalulekile ukubandakanya amafutha asempilweni ekutyeni kwakho, njengokutya okuthengisiweyo kunye ne-Polysaturated iFatos, nto leyo eyimfuneko kwingqondo. Endaweni yokulandela ukutya okunamafutha asezantsi, zama ukubandakanya amafutha asempilweni kwimithombo efana ne-avocado, ioyile ye-onch kunye ne-coconut ye-Omega-3 Fatty Acids.

Ukuphakamisa imilinganiselo kuya kukwenza ube sisininzi

Imbono enye ephosakeleyo malunga noqeqesho lwamandla kukuba iya kukwenza ukuba uxhamle kwaye umsipha. Ngelixa kuyinyani ukuba imilinganiselo yokuphakamisa inokukunceda wakhe umsipha, ayisosiqinisekiso. Ngapha koko, kubafazi ikakhulu, izinto ze-Hormonal zihlala zithintela ukuphuculwa kwezihlunu ezinkulu. Endaweni yokuphepha ubunzima, kubalulekile ukuba ubandakanyeke kwinkqubo yakho yomzimba kwizibonelelo ezahlukeneyo kubandakanya ukuphuculwa kwezempilo, amalungu owomeleleyo kunye ne-ligabolism, i-metabolism ebonakalayo, kunye namandla awongezelekileyo, kunye namandla anyukayo. Musa ukoyika ukuphakamisa iintsimbi-akunakukwenza ubuninzi ngaphandle kokuba yinjongo yakho ekhethekileyo kunye nesicwangciso sesondlo.

Ukutsha kwamanqatha: Ukunciphisa isisu?

Akunakwenzeka ukuba ujolise kwilahleko yamafutha kwiindawo ezithile zomzimba ngemithambo egxile kuyo kuphela kuloo ndawo. Umzekelo, ukwenza amaziko awayi kuyitshisa ngokukodwa amanqatha ejikeleze i-ABS yakho. Kukwabalulekile ukuba uqaphele ukuba isisu esinetyhefu siyabonakala kuphela ukuba amafutha akho omzimba aphantsi. Ngelixa ukuzivocavoca okwedwa njengama-subcches kunye neeplanga kunokuba nezibonelelo kumandla emisipha kunye nokuzinza, azidali ngokwaneleyo ukuba negalelo elinegalelo elikhulu kwinkalo ethile. Ukunciphisa ngokungafanelekanga nakweyiphi na inxenye yomzimba wakho, kubalulekile ukugxila ekulahlekelweni kwesisindo ngokubanzi ngokudibeneyo wokudibana kunye nokutya okunempilo.

I-Cardio ayisiyiyo kuphela indlela yokuphulukana namafutha

Ngelixa kuyinyani ukuba i-Cardio inokuba sisixhobo esisebenzayo sokutshisa amanqatha, ayisiyiyo kuphela okanye eyona nto ibalulekileyo ekuphumeleleni kwelahleko yamafutha. Ngapha koko, uphando lubonakalisile ukuba uqeqesho lokutya kunye nokuxhathisa kusebenza ngakumbi ukunciphisa umzimba kunye nokuphucula ubume bomzimba. Iinkqubo zethu zoqeqesho ezisentshona yeLondon Gym Gyms ziye zanceda amalungu amaninzi efumana iziphumo ezininzi ngaphandle kokuxhomekeka kwimithambo yeCadio yentliziyo. Endaweni yoko, sijonga indlela elungeleleneyo equka ukwenziwa kwesondlo, uqeqesho lokuchasana nokwenziwa kwemihla ngemihla, kunye nokuqeqesha i-Cardio kunye nokuzinza okuqinileyo xa kufanelekile. Khumbula, wonke umntu ohlukile kwaye yintoni esebenzayo kumntu omnye anokungasebenzi komnye. Ke ngoko, kubalulekile ukufumana indlela eyenzelwe wena.

Kuya kufuneka uqeqeshe yonke imihla ukufezekisa iinjongo zakho zezomzimba

Uqeqesho kwindawo yokuzivocavoca yonke imihla isenokungabi yimfuneko ekufezekiseni iinjongo zakho zokuziphatha. Nditsho neembaleki eziphakamileyo, ezaziwa ngeerejimeni zabo zoqeqesho, khululeka iintsuku zokuvumela izihlunu zabo ukuba ziphinde zibuye. Xa sizilolonga, siqhekeza izicubu zemisipha, kwaye imizimba yethu ifuna ixesha lokulungisa kwaye iphinde yakha le misi ukuze yomelele. Endaweni yokuxhomekeka kuphela kwindawo yokuzivocavoca, zama ukubandakanya ezinye iindlela zokuziqhelanisa nemisebenzi yemihla ngemihla, njengokuhamba, ukuthatha izitepsi, ukudlala nabantwana bakho epakini. Le misebenzi inokubonelela ngohlobo oluthile "olungabonakaliyo" olunokuba nefuthe elihle kumzimba wakho ngaphandle kokulayisha umzimba wakho.

# Isicwangciso soqeqesho lweentsuku ezisi-7 Awungekhe uphoswe!