Siyazi ukuthi ukwehlisa isisindo akukona nje ukulawula indlela odla ngayo, kodwa futhi udinga ukuqinisa izivivinyo zokuqina ukuze uthuthukise umsebenzi womzimba wakho kanye nemetabolism, futhi uqinise nomzimba wakho, ukuze wehlise isisindo ngendlela enempilo.
Nokho, kunezinketho eziningi zokuzivocavoca umzimba.Yikuphi ukuzivocavoca okufanele ukhethe ukunciphisa umzimba ukuze uzuze umphumela omuhle wokulahlekelwa isisindo?Ake sibheke izilinganiso zokuzivocavoca ezivamile ukuze sibone ukuthi yikuphi ukuvivinya umzimba okusebenza kangcono ekushiseni amafutha:
1. Ukugijima
Ukugijima kuwumsebenzi ojwayeleke kakhulu, ukugijima ihora eli-1 kungadla ama-calories angu-550.Nokho, kunzima kubantu abasanda kuqala ukujima ukuqhubeka ihora elingu-1.Ngokuvamile, kudingeka baqale ngokuhamba ngokushesha okuhlangene nokugijima, bese bedlulela ekuqeqesheni ukugijima okufanayo ngemva kwesikhathi esithile.
Ukugijima kungenziwa ngaphandle noma ku-treadmill.Nokho, ukugijima kwangaphandle kuzothintwa isimo sezulu.Kuzoba nabantu abaningi abagijima ngaphandle ehlobo, futhi bambalwa abantu abagijima ngaphandle ebusika.Ingabe ukhetha ukugijima i-treadmill noma ukugijima ngaphandle?
2. Eqa intambo
Ukweqa intambo kuwukuqeqeshwa okunamandla okushisa amafutha okungagcini nje ukwandisa izinga lokushaya kwenhliziyo ngokushesha, kodwa futhi kwakha imisipha ngokuphumelelayo futhi kuvimbele ukulahlekelwa kwemisipha.Intambo yokweqa ayiphazanyiswa isimo sezulu, kudingeka intambo eyodwa kuphela ukuze ugxume usuka endaweni encane evulekile.
Ukweqa intambo kuthatha imizuzu eyi-15 kuphela ukuzuza umphumela wokugijima isikhathi esingaphezu kwesigamu sehora.Ngemuva kokweqa intambo, umzimba uzoba sezingeni eliphezulu le-metabolic futhi uzoqhubeka nokudla ama-calories.
Kodwa-ke, ukuqeqeshwa kwezintambo kulungele abantu abakhuluphele kancane, futhi abantu abanezisekelo ezinkulu zesisindo nomfutho wegazi ophezulu abakulungele ukweqa ukuqeqeshwa kwezintambo, ngoba kulula ukubangela izinkinga zempilo.
3. Ukubhukuda
Lona umsebenzi odume kakhulu wokusiza ukushisa ehlobo.Abantu bane-buoyancy emanzini, okungagwema ukucindezelwa kwamalunga okubangelwa isisindo esinzima.Abantu abanesisekelo esikhulu sesisindo nabo bangaqeqesha.
Ukuze sifinyelele umphumela wokulahlekelwa isisindo, sidinga ukubhukuda ukuze sifinyelele umphumela wokulahlekelwa isisindo.Imizimba yethu ishisa ama-calories njengoba inqoba ukumelana namanzi.Ukubhukuda ihora elingu-1 kungadla cishe ama-calories angu-650-900 kuye ngesivinini.
4. Ithenisi yetafula
Ithenisi yetafula iwumsebenzi ophansi kakhulu wokubambisana kwabantu ababili.Abantu asebekhulile ngeminyaka nasebekhulile bangakwazi nokuzivocavoca, okungathuthukisa ukusebenzelana kwezitho zomzimba, ukuguquguquka komzimba, futhi kuthuthukise ukukhuluphala.
Ihora elilodwa lethenisi yetafula lingadla ama-calories angu-350-400, futhi abaqalayo ukwehlisa isisindo bangashisa amafutha ngenkathi bezijabulisa.Nokho, ithenisi yetafula idinga umlingani ukuthi adlale ndawonye.
5. Hamba ngokushesha
Lona umsebenzi ophansi kakhulu ofanele abantu abanesisindo esisindayo.Uma ungakwazi ukunamathela ekuqeqesheni ukugijima ekuqaleni, ungaqala ngokuhamba ngokushesha, okungelula ukukuyeka futhi ongadla ama-calories ngempumelelo.Ukuhamba ngokushesha ihora elingu-1 kungashisa amakholori angu-300.
Yikuphi kulezi zivivinyo ze-aerobic ozikhethayo?
Akuwona umsebenzi osebenza kahle kakhulu wokushisa amafutha ofanele wena.Udinga ukukhetha ukuzivocavoca okufanelana nawe ngokusho kokuqina kwakho ngokomzimba, ukuze kube lula ukunamathela kukho, futhi ungakwazi ukufeza umphumela omuhle wokulahlekelwa isisindo ngokuhamba kwesikhathi.
Isikhathi sokuthumela: Aug-22-2022