Kwixesha lanamhlanje elixhalabele impilo, ukunciphisa umzimba kuye kwaba yinjongo elandelwa ngabantu abaninzi. Ukugijima yindlela eqhelekileyo yokunciphisa umzimba, efanelekileyo kwimidlalo yabantu abaninzi.

Ke, ukubaleka kunokufezekisa njani isiphumo esifanelekileyo sokulahleka kobunzima ngexesha elifutshane? Nantsi inkqubo yokuqhuba iiveki ezisi-8 ukuze unciphise umzimba.

Iiveki ezi-1-2 eziqhuba inkqubo: ukuhamba ngokukhawuleza kudityaniswa nokubaleka

Ngaphambi kokuba uqale ukugijima, yenza imisebenzi elula yokulungiselela, njengokuhamba, ukufudumala, njl. Kwiiveki zokuqala ze-1-2, sinokusebenzisa ukudibanisa ukuhamba ngokukhawuleza kunye nokugijima ukunciphisa ubunzima boqeqesho, ukuze kube lula. ukunamathela kuyo, kwaye ngokuthe ngcembe uphucule umsebenzi we-cardiopulmonary kunye nobuchule bezemidlalo, ezifana: ukuhamba ngokukhawuleza kwemizuzu emi-5, ukugijima imizuzu emi-5, ukuphinda, ukunamathela kwimizuzu engama-50-60 ngexesha ngalinye.

Isicwangciso sokubaleka seeveki ezi-3 ukuya kwezi-4: Ukutshintshela ekubenileka rhoqo

Ukuqala kwiveki yesithathu, amandla ethu eembaleki aphucukile kwaye sinokuguqukela ekubalekeni okufanayo, oko kukuthi, ukubaleka ngesantya esingaguqukiyo seekhilomitha ezi-6-8 ngeyure.

Kwiveki yesithathu, ixesha lokuhamba linganyuswa ngokuthe ngcembe libe yimizuzu engama-30-40, kwaye enye i-1-2 yeentsuku ngeveki. Kwiveki yesine, unokwandisa ngokufanelekileyo ixesha lokuhamba malunga nemizuzu engama-40-50.

Iiveki ezi-5 ukuya kwe-6 inkqubo yokuqhuba iveki: Ukubaleka kudityaniswe ne-squats

Kwiveki yesihlanu neyesithandathu, singongeza isenzo se-squat ngesiseko sokubaleka, esinokuqinisa iqela lezihlunu zomzimba kunye nokuphucula ixabiso elisisiseko le-metabolic ukufezekisa umphumo wokulahlekelwa kwesisindo esingcono.

Indlela ekhethekileyo kukubaleka imizuzu eli-10, kwaye emva koko ulungiselele i-squats ezingama-20, uphinde, unamathele malunga nemizuzu engama-40, ukuhla, inani lakho eliqokelelweyo le-squats malunga ne-80.

7-8 isicwangciso sokubaleka ngeveki: ukubaleka + ukubaleka ngokukhawuleza

Kwiveki yesixhenxe neyesibhozo, sinokusebenzisa indibaniselwano yokubaleka nokubaleka ngokukhawuleza. Olu luqeqesho oluphezulu lwekhefu, olunokunyusa ngokukhawuleza izinga lokubetha kwentliziyo, ukugcina umzimba ukwinqanaba eliphezulu le-metabolism emva koqeqesho, kwaye uqhubeke nokutya iikhalori ukufezekisa isiphumo esingcono sokutshisa amanqatha.

Indlela ethe ngqo kukubaleka imizuzu emi-5, ubaleke ngokukhawuleza ngomzuzu omnye, uphinde, kwaye ubambelele kumjikelo omalunga nemi-4.

Ngale veki i-8 iqhuba inkqubo yokuncipha kobunzima, idityaniswe nolawulo lokutya kwezenzululwazi, awunakufezekisa isiphumo esifanelekileyo sokuncipha kobunzima, kodwa ukwaphucula umzimba wakho, uphucule ukuqina komzimba wakho, kwaye wenze umzimba wakho uqine emva kokuncipha.