Ukuba sempilweni kwenza uqeqesho lwamandla kuphela, musa ukwenza umthambo wokuzilolonga unokuncipha?

Impendulo nguewe, kodwa kufuneka kucace ukuba ukwenza kuphela uqeqesho lwamandla ngaphandle komthambo we-aerobic kuya kucotha ukunciphisa umzimba.

Oku kungenxa yokuba uqeqesho lwamandla lujolise ikakhulu ekwandiseni ubunzima bemisipha kunye namandla, kunokuba kutshise amanqatha ngokuthe ngqo. Nangona izihlunu zichitha amandla athile ngexesha lokuzilolonga, le nkcitho ingaphantsi kakhulu kuneyokwenza umthambo.

Nangona kunjalo, uqeqesho lwamandla olungaguqukiyo lunalo igalelo lalo elikhethekileyo ekunciphiseni umzimba.

Okokuqala, izihlunu sisihlunu esidla amandla omzimba, kwaye ukwanda kwezihlunu kuthetha ukuba izinga lomzimba we-basal metabolic liya kwandiswa ngokuhambelanayo, ngaloo ndlela kutshisa iikhalori ezininzi kwimisebenzi yemihla ngemihla.

Okwesibini, izihlunu ziyaqhubeka nokuchitha amandla ngelixa uphumle, oku kubizwa ngokuba "yi-resting muscle expend" kwaye inceda ukudala umzimba obhityileyo omonelwa ngumntu wonke.

Okokugqibela, uqeqesho lwamandla lunceda ukubumba umzimba, ukwenza umgca womzimba uqine ngakumbi kwaye ube mhle, njengokukrola iimpundu zikathixokazi, imigca yesinqe, unxantathu ojikisiweyo wamakhwenkwe, iingalo ze-unicorn, umzobo we-abs.

Ukongeza, ukuba ufuna ukuncipha ngcono, ungaqwalasela indibaniselwano yomthambo we-aerobic kunye noqeqesho lwamandla.

Ukuzivocavoca kweAerobic njengokubaleka, ukubhukuda, ukukhwela ibhayisekile, njl.njl kunokutshisa amanqatha ngokufanelekileyo kwaye kukhuthaze ukunciphisa umzimba. Kwaye uqeqesho lwamandla olufana ne-dumbbell, uqeqesho lwe-barbell lunokusebenzisa iqela le-muscle, lunceda ekuphuculeni izinga le-basal metabolic, ukuze umzimba uqhubeke udla iikhalori ekuphumleni, ukudibanisa kwezi zibini kunokufezekisa kabini umphumo ngesiqingatha somzamo.

Ngamafutshane, ukwenza uqeqesho lwamandla kuphela ngaphandle kokwenza umthambo we-aerobic ngokwenene kunokuncipha, kodwa ngesantya esisezantsi. Ukuba ufuna ukufezekisa iinjongo zokunciphisa umzimba ngokukhawuleza, kuyacetyiswa ukuba udibanise umthambo we-aerobic kunye noluhlu olupheleleyo loqeqesho.

Kwangaxeshanye, ukutya okufanelekileyo kubaluleke kakhulu, kufuneka siqinisekise ukuba ukutya kweekhalori kusezantsi kunexabiso lilonke le-metabolic yomzimba, endaweni yokutya okune-calorie ephantsi kunye nokutya okunekhalori ephantsi, dala umsantsa wobushushu. kumzimba, ukuze kuphunyezwe eyona mpembelelo intle yokunciphisa umzimba.