Ukuba ubaleka imizuzu engama-20 ngosuku ngalunye, uya kutsha phantse 200 calories. Ukuze ulahlekelwe yi-1lb yamafutha omzimba ngeveki, kuya kufuneka unciphise i-calorie yakho yonke yokutya kwiveki enye ngama-3500 eekhalori.
Ngokufanayo, zingaphi iikhalori ezitshiswa yi-4km? u201cUkuba ufuna ukutshisa ama-400 eecalories ngeyure enye, ungabaleka imayile ezine ngokukhululeka kwemizuzu eli-15 ngesantya semayile. Ukuba ufuna ukutshisa ezo khalori zifanayo ezingama-400 kwimizuzu engama-30, kuya kufuneka ubaleke imayile ezine ngesantya esikhawulezayo semizuzu esi-7 ukuya kwengama-30 imizuzwana.u201d
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Iikhalori zitshiswe ngemayile nganye.
Ubunzima bakho ngeeponti | Ukutshiswa kweekhalori ngomzuzu |
---|---|
180 | 17 |
Zingaphi iikhalori endizitshisayo xa ndibaleka? Umntu ophakathi uya kutshisa phakathi I-80 ukuya kwi-140 iikhalori ngekhilomitha nganye. Imizuzu ye-30 yokugijima iya kutshisa phakathi kwe-280 kunye ne-520 calories, kuxhomekeke kubunzima bakho kunye nesantya. Iikhalori ezitshiswe ukubaleka ziya kuxhomekeka kubunzima bakho, ixesha elichithwe ukubaleka kunye nakwinqanaba elingaphantsi, isantya sakho.
Zingaphi iikhalori ezitshileyo ukubaleka 1 km? Njengomthetho wesithupha, umntu oqhelekileyo obaleka ngesantya esilula (esincoko) kumphezulu osicaba uyatshisa malunga. Iikhalori ezingama-60 ngekhilomitha nganye zibaleka (Yiloo 100 calories ngemayile nganye).
Okwesibini Ngaba ukubaleka kuyawehlisa amanqatha esiswini? Ukubaleka yindlela egqwesileyo yokuzilolonga yokunciphisa umzimba. Itshisa iikhalori ezininzi, inokukunceda ukuba uqhubeke nokutshisa iikhalori ixesha elide emva kokuzilolonga, kunokunceda ukucinezela ukutya kunye iithagethi eziyingozi esiswini ngamafutha. Ngaphezu koko, ukubaleka kunezinye izibonelelo ezininzi kwimpilo yakho kwaye kulula ukuqalisa.
Loluphi uhlobo lomthambo olutshisa iikhalori ezininzi kwimizuzu engama-30?
Ubaleko nokuba ngesantya esicothayo utshisa iikhalori ezininzi kangangemizuzu engama-30. Ngokomyinge, ukubaleka kutshisa phakathi kwe-10.8 ukuya kwi-16 yeekhalori ngomzuzu kwaye ukuyibeka phezulu kuluhlu lokuzilolonga olutshisa ezona calories. Ukunyusa i-calorie evuthayo, yongeza ukuqina okanye udibanise kwizithuba ze-sprint.
Khona kutheni iimbaleki zibhitye kangaka? Iimbaleki eziziingcali zombaleki nazo zibhityile ngenxa yokuba baqeqesha nzima ukuze bahlale benyamezele. Oku imizimba yabo ukusuka bulking phezulu kuthintela kuba batshisa phantse zonke iikhalori ukuba badle. … Ngokungafaniyo neembaleki ezifuna izihlunu, iimbaleki zombaleko azifuni zihlunu kwaphela.
Ngaba kungcono ukubaleka ngaphambi okanye emva kokutya? Yeyiphi engcono? Ngokubanzi, kunjalo kucetyiswa ukuba utye phambi kokubaleka. Oku kunika umzimba wakho amafutha afunekayo ukuze usebenzise ngokukhuselekileyo nangempumelelo. Ukuba ukhetha ukubaleka ngaphandle kwesisu, namathela ekubalekeni okulula ukuya kokuphakathi.
Kude kube nini ude ubone izibonelelo zokubaleka?
Ukuba usaqala indlela entsha yokubaleka kwaye ubungasebenzi ngaphambili, ungalubona uphuculo kwimpilo yakho yentliziyo ngaphakathi. iiveki ezine ukuya kwezintandathu. Ukuba ububaleka ixesha elide kwaye uzama ukukhawuleza, kungathatha iinyanga ezimbalwa ngaphambi kokuba ubone nayiphi na inzuzo ebonakalayo.
Utshisa njani iikhalori ngelixa ulele? Imikhwa emi-12 yemihla ngemihla eya kukunceda ukuba unciphise umzimba ngelixa ulele
- Lala ngokwaneleyo. …
- Musa ukuba yicardio junky. …
- Yenza umthambo womzimba. …
- Yongeza ubunzima okanye ubunzima bamaqatha kuhambo lwakho. …
- Phambili phinda imizuzu emi-5. …
- Lala kwindawo epholileyo kwaye emnyama. …
- Yidla kwishedyuli. …
- Yitya isidlo sangokuhlwa esincinci.
Ngowuphi umthambo olungele amafutha esisu?
Olunye uhlobo olukhulu lwe-cardio yokuzivocavoca i-aerobic kumanqatha esisu kubandakanya:
- Ukuhamba, ngakumbi ngesantya esikhawulezayo.
- Ukubaleka.
- Ukuhamba ngebhayisikile.
- Ukubheqa.
- Ukubhukuda.
- Ukuhamba ngebhayisikile.
- Iiklasi zokomelela komzimba.
Loluphi uhlobo lokuzilolonga olulungele ukunciphisa umzimba? Eyona mithambo ilungileyo yokunciphisa umzimba
- Ukuhamba. Ukuhamba yenye yeyona mithambo ilungileyo yokunciphisa umzimba- kwaye ngesizathu esihle. …
- Ukubaleka okanye ukubaleka. Ukubaleka kunye nokubaleka zizenzo ezilungileyo zokukunceda ukunciphisa umzimba. …
- Ukuhamba ngebhayisikile. …
- Ukuqeqeshwa kobunnzima. …
- Uqeqesho lwexeshana. …
- Ukuqubha. …
- Yoga. ...
- Iipilates.
Kutheni iimbaleki zikhangeleka zingenampilo?
“Kutheni iimbaleki zembaleki zikhangeleka zingenampilo? Kubonakala ngathi imizimba yabo iyazitya. Bakhangeleka bebadala kakhulu, ulusu lwabo luzotyiwe, amehlo atshone… abonakali sempilweni. …Iimbaleki ezininzi zivakalelwa kukuba “zinokutya nantoni na” kwaye zihlala zisenza njalo.
Ukubaleka kuyitshintsha njani imilo yomzimba wakho?
Ukubaleka kutshintsha umzimba wakho ukutshisa amanqatha omzimba kunye nezihlunu zokwakha. Lindela ukulahlekelwa ngamafutha phezulu kwamathanga akho, ukwakha izihlunu zesisu sentsimbi, kunye ne-butt yokufa ngenxa yobunzima. Xa ubaleka usebenza ngokwenene izihlunu zakho zegluteal. Oko kuthetha ukuba unomona ngaphandle kokubetha ijim.
Ingaba imilenze yakho iba mikhulu xa ubaleka? Ukubaleka kusebenzisa eyakho gcoba, i-quadriceps, i-hamstring kunye namathole rhoqo, oku kuthetha ukuba imisipha yakho yomlenze iyasebenza kwaye oku kuya kubangela ukuba baphuhlise kwaye babe bukhulu ngobukhulu. Naluphi na uhlobo lokuzilolonga olubandakanya izihlunu zakho ziya kubangela ukuba zikhule ngobukhulu.
Ingaba ukubaleka ngcono ebusuku okanye kusasa? Iingcali zenzululwazi zifumanise ukuba ubushushu bomzimba busezantsi kakhulu ekuseni kwaye buphakama phakathi ukuya emva kwemini. Kwakhona kuye kwaboniswa ukuba iimbaleki ziqhuba bhetele xa ubushushu bomzimba buphezulu, yiyo loo nto uGrace wakufumanisa kulula kakhulu ukubaleka. ngokuhlwa.
Ngaba kufuneka ndisele amanzi ngaphambi kokuba ndibaleke?
Sela amanzi phambi, ngexesha, nasemva kokubaleka. Ukusela ngaphambi, ngexesha, nangemva koqeqesho kubaluleke kakhulu njengokusela ngexesha lokuphumla kwemini. Jonga ii-ounces ezili-16 (iikomityi ezi-2) zamanzi malunga neeyure ezimbini phambi kokuba ubaleke. …Abo babila kakhulu banokufuna ii-ounces ezili-16 rhoqo ngemizuzu eli-15.
Kwenzeka ntoni xa ubaleka yonke imihla? Ukubaleka yonke imihla wandise umngcipheko wokulimala kakhulu. Ukulimala okugqithisileyo kubangelwa kukuthatha umsebenzi omninzi kakhulu, ngokukhawuleza okukhulu, kwaye ungavumeli umzimba ukuba uhlengahlengise. Okanye zinokubangelwa ziimpazamo zobuchule, ezinje ngokusebenza ngendlela engalunganga kunye nokulayisha ngaphezulu izihlunu ezithile.
Ngaba kulungile ukubaleka yonke imihla?
Ukubaleka yonke imihla kubi kwimpilo yakho kuba yonyusa umngcipheko wokulimala kakhulu njengokuqhekeka koxinzelelo, ukubola kwe-shin, kunye neenyembezi zemisipha. Kuya kufuneka ubaleke iintsuku ezintathu ukuya kwezintlanu ngeveki ukuqinisekisa ukuba unika umzimba wakho ixesha elaneleyo lokuphumla nokulungisa.
Ngaba kulungile ukubaleka ebusuku? Ukubaleka ebusuku kulungele abantu abaziva bediniwe emva kokubaleka, kuba kuhlala kulula kakhulu ukulala emva kokubaleka emva kwemini. Uphando olusuka ku-2019 lufumanise ukuba ukuzilolonga ngokuhlwa ibe nefuthe elihle ekulaleni. …Soloko ugqibezela ukubaleka kwakho ngokupholisa umzimba wakho ukuze ube kwimeko yokuphumla.
Ngaba abantu abasindayo batshisa iikhalori ezingaphezulu?
Abantu aba inkulu okanye inemisipha engakumbi etshisa iikhalori ezininzi, nkqu ekuphumleni. Isini sakho. Amadoda ahlala enamafutha omzimba amancinci kunye nezihlunu ezingaphezulu kunabafazi abakwiminyaka efanayo nobunzima, oko kuthetha ukuba amadoda atshisa iikhalori ezingaphezulu.
Ngaba ukulala ze kunceda ukunciphisa umzimba? Izifundo zangaphambili zibonise ukuba ukulala ze kunceda ukonyusa ubunzima, kunye ne-US National Institutes of Health echaza ukuba ukuzigcina upholile ngelixa ulele kunokunceda ukukhawuleza imetabolism yakho, njengoko umzimba wakho uhlawula ngokudala amanqatha amaninzi amdaka ukuze uhlale ufudumele.
Yintoni etshisa amafutha esiswini ngelixa ulele?
Nciphise umzimba ngelixa ulele ngezi zi-5 zintle zokutsha kwamafutha…
- Iproteyini yesiGrike yoghurt. Ukuba ungumntu osebenzayo, ke ukuba neprotheni ngaphambi kokulala ngumbono olungileyo. …
- Iti ye-Chamomile. Sonke siyivile indlela iti chamomile esinceda ngayo ngokulala okungcono. …
- Iti yesinamon. …
- Amanzi afenugreek amanzi. …
- Ubisi lweTurmeric.
Ndisithambisa njani isisu sam? Iindlela ezingama-30 ezilungileyo zokufumana isisu esisicaba
- Sika iiCalori, kodwa hayi kakhulu. Yabelana ngePinterest. …
- Yitya ifayibha engakumbi, ngakumbi ifayibha enyibilikayo. …
- Thatha iiProbiotic. …
- Yenza iCardio. …
- Sela iProtein Shakes. …
- Yitya ukutya okuTyebileyo kwi-Monounsaturated Fatty Acids. …
- Nciphisa ukungenisa kwakho iiCarbs, ngakumbi iiCarbs ezicokisekileyo. …
- Yenza uQeqesho lokuLwa.
Ufumana njani isisu esicaba ebhedini?
Ukubuyisela umva ii-crunches
- Lala ngomqolo izandla zakho ecaleni kwakho, izintende phantsi.
- Ukugcina imilenze yakho ngokuthe tye, sebenzisa i-abs yakho ukuphakamisa imilenze yakho ebusweni bakho de iinzwane zakho zichukumise i-headboard.
- Yehlisa kancinci imilenze yakho ubuyele ebhedini, uzibandakanye nezisu zakho. …
- Phinda amaxesha e10.
Ndingasinciphisa njani isisu sam ngeentsuku ezisixhenxe?
Ukongeza, jonga ezi ngcebiso malunga nendlela yokutshisa amanqatha esisu ngaphantsi kweveki.
- Bandakanya imithambo ye-aerobic kwindlela yakho yemihla ngemihla. …
- Ukunciphisa ii-carbs ezisulungekileyo. …
- Yongeza iintlanzi ezinamafutha kukutya kwakho. …
- Qalisa usuku ngesidlo sakusasa esineprotein ephezulu. …
- Sela amanzi aneleyo. …
- Ukunciphisa ityuwa yakho oyityayo. …
- Sebenzisa ifayibha enyibilikayo.