Uma ugijima imizuzu engu-20 usuku ngalunye, uzoshisa cishe Ama-calories angu-200. Ukuze ulahlekelwe yi-1lb yamafutha omzimba ngeviki, uzodinga ukwehlisa inani lekhalori lakho lokudla ngeviki elilodwa ngamakhalori angu-3500.
Ngokufanayo, Mangakhi ama-calories i-4km run eshisa? u201cUma ufuna ukushisa ama-calories angu-400 ngehora elilodwa, ungagijima amamayela amane ngokukhululeka kwemizuzu engu-15 ngejubane lemayela. Uma ufuna ukushisa lawo makhalori afanayo angu-400 emizuzwini engu-30, uzodinga ukugijima amamayela amane ngesivinini esisheshayo esiyimizuzu engu-7-30 namasekhondi.u201d
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Amakhalori ashiswe ngemayela.
Isisindo sakho ngamakhilogremu | Ukushisa kwekhalori ngomzuzu |
---|---|
180 | 17 |
Mangaki amakholori engiwashisa lapho ngigijima? Umuntu ojwayelekile uzoshisa phakathi Amakholori angama-80 kuye kwayi-140 ngemayela. Imizuzu engu-30 yokugijima izoshisa phakathi kwama-calories angu-280 no-520, kuye ngesisindo sakho nesivinini. Amakhalori ashisiwe agijima azoncika esisindweni sakho, isikhathi osichitha ugijima kanye nezinga elincane, isivinini sakho.
Mangaki ama-calories ashise ukugijima nge-1 km? Njengomthetho wesithupha, umuntu ojwayelekile ogijima ngejubane elilula (lokuxoxa) endaweni eyisicaba uyasha Ama-calories angama-60 ngekhilomitha ngalinye (lokho kungama-calories angu-100 ngemayela ngalinye).
Okwesibili Ingabe ukugijima kwehlisa amafutha esiswini? Ukugijima kuyindlela enhle kakhulu yokuzivocavoca ukuze ulahlekelwe isisindo. Ishisa ama-calories amaningi, ingase ikusize uqhubeke ushisa ama-calories isikhathi eside ngemva kokujima, ingasiza ukucindezela ukudla futhi ihlose amafutha esisu ayingozi. Ngaphezu kwalokho, ukugijima kunezinye izinzuzo eziningi empilweni yakho futhi kulula ukuqala.
Yikuphi ukuvivinya umzimba okushisa amakhalori amaningi ngemizuzu engama-30?
Running ngisho nangejubane elincane ishisa ama-calories amaningi imizuzu engu-30. Ngokwesilinganiso, ukugijima kushisa phakathi kwama-calories angu-10.8 kuya kwangu-16 ngomzuzu futhi kukubeka phezulu ohlwini lokujima olushisa amakhalori amaningi. Ukuze ukhuphule amakhalori ashise, khulisa umfutho noma wengeze ngezikhawu zokugijima.
khona-ke Kungani abagijimi bebancane kangaka? Abasubathi bemarathon abangochwepheshe nabo banesikhumba esiqinile ngoba baqeqesha kanzima ukuze basekele ukukhuthazela. Lokhu imizimba yabo kusukela bulking up ngoba bashisa cishe wonke kilojoule ukuthi badle. … Ngokungafani nabasubathi, abadinga imisipha, abagijimi bemarathon abayidingi nhlobo imisipha.
Ingabe kungcono ukugijima ngaphambi noma ngemva kokudla? Yikuphi okungcono? Ngokuvamile, kunjalo Kunconywa ukudla ngaphambi kokugijima. Lokhu kunikeza umzimba wakho uphethiloli owudingayo ukuze uzivocavoce ngokuphepha nangempumelelo. Uma ukhetha ukugijima esiswini esingenalutho, namathela ekugijimeni okulula ukuya kokumaphakathi.
Koze kube nini ubona izinzuzo zokugijima?
Uma usanda kuqala umzila omusha wokugijima futhi ubungasebenzi ngaphambilini, ungabona ukuthuthuka kokuqina kwakho kwenhliziyo ngaphakathi amaviki amane kuya kwayisithupha. Uma usunesikhathi ugijima futhi uzama ukushesha, kungase kuthathe izinyanga ezimbalwa ngaphambi kokuthi ubone izinzuzo ezibonakalayo.
Ashisa kanjani ama-calories ngenkathi ulele? Imikhuba engu-12 yansuku zonke ezokusiza wehlise isisindo ngenkathi ulele
- Lala ngokwanele. …
- Ungabi yi-cardio junky. …
- Yenza izivivinyo zomzimba. …
- Ngeza izinsimbi zesandla noma zamaqakala ohambeni lwakho. …
- Phambili phinda imizuzu emihlanu. …
- Lala endaweni epholile futhi emnyama. …
- Yidla ngohlelo. …
- Yidla isidlo sakusihlwa esincane.
Yikuphi ukuvivinya umzimba okungcono kakhulu kwamafutha esisu?
Amanye ama-cardio amahle wokuzivocavoca kwe-aerobic kwamafutha esisu afaka:
- Ukuhamba, ikakhulukazi ngejubane elisheshayo.
- Ukugijima.
- Ukuhamba ngebhayisikili.
- Ukugwedla.
- Ukubhukuda.
- Ukuhamba ngebhayisikili.
- Amakilasi wokuqina weqembu.
Iluphi uhlobo lokuzivocavoca olungcono kakhulu ekunciphiseni isisindo? Ukuzivocavoca okungu-8 okuhle kakhulu kokulahlekelwa isisindo
- Ukuhamba. Ukuhamba ngesinye sezivivinyo ezinhle kakhulu zokwehlisa isisindo - futhi ngesizathu esihle. …
- Ukugijima noma ukugijima. Ukugijima nokugijima izivivinyo ezinhle ukukusiza wehlise isisindo. …
- Ukuhamba ngebhayisikili. …
- Ukuqeqeshwa kwesisindo. …
- Ukuqeqeshwa isikhawu. …
- Ukubhukuda. …
- I-Yoga. …
- Ama-Pilates.
Kungani abagijimi bebukeka bengaphilile?
“Kungani abagijimi bemarathon bebukeka bengaphilile? Kubukeka sengathi imizimba yabo iyazidla. Babukeka bebadala kakhulu, isikhumba sabo sikhanyisiwe, amehlo abo acwile… abukeka enempilo. … Abagijimi abaningi banomuzwa wokuthi “bangadla noma yini” futhi bavame ukudla.
Ukugijima kuwushintsha kanjani ukwakheka komzimba wakho?
Ukugijima kushintsha umzimba wakho nge ukushisa kwamafutha omzimba nokwakha imisipha. Lindela ukulahlekelwa amafutha phezulu kwamathanga akho, wakhe imisipha yesisu yensimbi, kanye nesinqe ukuze ufele isisindo. Uma ugijima usebenza ngempela imisipha yakho ye-gluteal. Lokho kusho isinqe esinomona ngaphandle kokushaya ejimini.
Ingabe imilenze yakho iba mikhulu ngokugijima? Ukugijima kusebenzisa okwakho ugwebe, i-quadriceps, i-hamstring namathole njalo, okusho ukuthi imisipha yemilenze yakho iyasebenza futhi lokhu kuzobangela ukuthi ithuthuke futhi ibe nkulu ngobukhulu. Noma yiluphi uhlobo lokuzivocavoca olubandakanya imisipha yakho luzobenza bakhule ngosayizi.
Ingabe ukugijima kungcono ebusuku noma ekuseni? Ososayensi bathole ukuthi izinga lokushisa lomzimba liphansi kakhulu ngezikhathi zasekuseni futhi liphakama phakathi naphakathi nantambama. Kuye kwaboniswa nokuthi abasubathi benza kangcono uma izinga lokushisa lomzimba liphakeme, mhlawumbe yingakho uGrace akuthola kulula kakhulu ukugijima. ebusuku.
Ingabe kufanele ngiphuze amanzi ngaphambi kokugijima?
Phuza amanzi ngaphambi, ngesikhathi, nangemuva kokugijima. Ukuphuza ngaphambi, ngesikhathi, nangemva kokuqeqeshwa kubaluleke kakhulu njengokuphuza phakathi nosuku lonke. Khomba ama-ounces angu-16 (2 izinkomishi) zamanzi cishe amahora amabili ngaphambi kokuthi ugijime. …Labo abajuluka kakhulu bangase badinge ama-ounces angu-16 njalo ngemizuzu engu-15.
Kwenzekani uma ugijima nsuku zonke? Ukugijima nsuku zonke kungase ukwandisa ingozi yokulimala ngokweqile. Ukulimala ngokweqile kubangelwa ukuthatha umsebenzi omningi womzimba, ngokushesha okukhulu, futhi ungavumeli umzimba ukuthi ulungise. Noma zingavela emaphutheni obuchule, njengokusebenza ngefomu elibi nokulayisha ngokweqile imisipha ethile.
Ingabe KULUNGILE ukugijima nsuku zonke?
Ukugijima nsuku zonke akulungile empilweni yakho ngoba ikhulisa ubungozi bokulimala ngokweqile njengokuphuka kwengcindezi, izingcezu zezinyembezi, nezinyembezi zemisipha. Kufanele ugijime izinsuku ezintathu kuya kwezinhlanu ngesonto ukuze uqiniseke ukuthi unika umzimba wakho isikhathi esanele sokuphumula nokulungisa.
Ingabe kulungile ukugijima ebusuku? Ukugijima ebusuku kulungele abantu abazizwa bekhathele ngemva kokugijima, njengoba ngokuvamile kulula kakhulu ukulala ngemva kokugijima kamuva emini. Ucwaningo lwango-2019 luthole ukuthi ukuzivocavoca kusihlwa ibe nomthelela omuhle ebuthongweni. … Njalo qeda ukugijima kwakho ngokupholisa phansi ukuze wenze umzimba wakho ube sesimweni sokuphumula.
Ingabe abantu abasindayo bashisa ama-calories amaningi?
Abantu abango- inkulu noma inemisipha eminingi ishisa amakhalori amaningi, ngisho nasekuphumuleni. Ubulili bakho. Abesilisa bavame ukuba namafutha omzimba amancane nemisipha eminingi kunabesifazane abalinganayo nobukhulu obulinganayo, okusho ukuthi amadoda ashisa ama-calories amaningi.
Ingabe ukulala unqunu kusiza ukunciphisa umzimba? Ucwaningo lwangaphambilini lukhombisile lokho ukulala unqunu kusiza ukwehlisa isisindo, ne-US National Institutes of Health echaza ukuthi ukuzigcina upholile lapho ulele kungasiza ukusheshisa umzimba wakho, njengoba umzimba wakho unxephezela ngokudala amafutha amaningi ansundu ukuze uhlale ufudumele.
Yini eshisa amafutha esiswini ngenkathi ulele?
Yehlisa isisindo ngenkathi ulele nalezi 5 zokushiswa kwamafutha okumangalisayo…
- I-Greek yoghurt protein shake. Uma ungumuntu osebenzayo, khona-ke ukuba namaprotheni ngaphambi kokulala kungumbono omuhle. …
- Itiye le-Chamomile. Sonke sizwile ukuthi itiye le-chamomile lisiza kanjani ngokulala okungcono. …
- Itiye lesinamoni. …
- Amanzi wefenugreek afakiwe. …
- Ubisi lwe-turmeric.
Ngisithambisa kanjani isisu sami? Izindlela Ezihamba Phambili Ezingama-30 Zokuthola Isisu Esiphansi
- Sika ama-calories, kodwa hhayi kakhulu. Ungahlukıselana Ne Pinterest. …
- Yidla i-Fibre Engaphezulu, I-Fibre Ikakhulukazi Encibilikayo. …
- Thatha ama-Probiotic. …
- Yenza i-Cardio. …
- Phuza Amaprotheni Shakes. …
- Yidla Ukudla Okunothile Kuma-Monounsaturated Fatty Acids. …
- Nciphisa Ukudla Kwakho Kwe-Carbs, Ama-Carbs Ahlanjululwe Ikakhulukazi. …
- Yenza Ukuqeqeshwa Kokumelana.
Usithola kanjani isisu esiyisicaba embhedeni?
ama-reverse crunches
- Lala ngomhlane izandla zakho eceleni kwakho, izintende zibheke phansi.
- Gcina imilenze yakho iqondile, sebenzisa i-abs yakho ukuze uphakamise imilenze yakho ebusweni bakho kuze kube yilapho izinzwane zakho zithinta i-headboard.
- Yehlisa kancane imilenze yakho uyibuyisele embhedeni, ubambe izisu zakho. …
- Phinda izikhathi ezingu-10.
Ngingasinciphisa kanjani isisu sami ezinsukwini eziyi-7?
Ngokwengeziwe, hlola lawa macebiso okuthi ungawashisa kanjani amafutha esiswini esikhathini esingaphansi kwesonto.
- Faka izivivinyo ze-aerobic enkambisweni yakho yansuku zonke. …
- Nciphisa ama-carbs acwengekile. …
- Faka inhlanzi enamafutha ekudleni kwakho. …
- Qala usuku ngesidlo sasekuseni esinamaprotheni amaningi. …
- Phuza amanzi anele. …
- Nciphisa ukudla kwakho usawoti. …
- Sebenzisa i-fiber encibilikayo.