Abahlobo abaninzi abazi ukuba baqala njani ukuqina okanye ukwenza umthambo, okanye bagcwele inzondelelo ekuqaleni kokuqina, kodwa ngokuthe ngcembe bayeka xa bengafezekisiyo okwethutyana, ke ndiza kuthetha ngendlela yokuqalisa abantu abafowunayo. .

Okokuqala, qwalasela oku kulandelayo ngaphambi kokuba uqalise ukuzilolonga:

1. Vavanya imeko yakho yangoku yomzimba

Yintoni ubungakanani bakho obukhoyo? Ngaba ukhe waba nomkhwa wezemidlalo? Nokuba umzimba unesifo okanye ukwenzakala okuchaphazela imidlalo.

2. Ufuna ukufezekisa ntoni

Umzekelo, ndifuna ukubumba, ndenze ngcono kwezemidlalo, kwaye ndinyuse amandla aphezulu.

I-3. Iimpawu ezibanzi

Lingakanani ixesha elinokuthi likushiyele umthambo, nokuba ulilolonga kwindawo yokuzivocavoca okanye ekhaya, nokuba unokulawula ukutya kwakho, njl njl.

Ngokwemeko emva kohlalutyo, yenza isicwangciso esifanelekileyo. Isicwangciso esihle sinokukwenza ufumana kabini umphumo phantse isiqingatha somzamo. Ngoku makhe sithethe ngayo ngokweenkcukacha: indlela yokuqalisa kwezemidlalo kubantu ababuthathaka, obuqhelekileyo kwaye babeka kakhulu, kodwa akunamsebenzi, banokulandela le migaqo ilandelayo:

Umgaqo:

1. Ukuba akukho mava omthambo okanye umthambo ngaphambi kokuqala kokuzilolonga, kucetyiswa ukuba uqale ngobomi bomzimba, umzekelo, ukuqala koqeqesho olulula lwe-aerobic ukuphucula umsebenzi wabo wentliziyo. Ngapha koko, uqeqesho lwamandla lukwadinga inkxaso enyameni yokugqibezela ukugqiba. Ungayikhetha eminye imidlalo onomdla kuyo (ukudlala ibhola, ukuqubha, njl njl) ukuphuhlisa imikhwa yokuzilolonga;

2. Ekuqaleni kwamandla okuqeqesha, funda kuqala imo yokuhamba ngezandla ezingenanto okanye ubunzima bokukhanya, kwaye emva koko uNovice uqalisa ukwenza umthambo, uninzi lwentshukumo yentshukumo (i-Multients edibeneyo);

3. Yenza isicwangciso sokutya esifanelekileyo, ubuncinci izidlo ezintathu kufuneka zibekiwe, kwaye kwangaxeshanye, qinisekisa ukuba kukho into elungileyo yeprotein:

AKUKHO MSEBENZI WOKUGQIBELA: 1.2G / Kg ubunzima bomzimba

UCWANGCISO LWEZOQOQOSHO: 1.5G / kg ubunzima bomzimba

Imini yoQeqeshiso loQeqeshi: 1.8G / kg

4. Ukuba unesifo okanye amalungu athile omzimba wakho wenzakala, nceda ulandele ingcebiso kagqirha kwaye ungazami ukuba nesibindi.

Abantu abaninzi

Iimfuno ngokubanzi zabantu abancinci kwaye ababuthathaka kufuneka bomelele kwaye basempilweni, kodwa ngenxa yeMetabolissis esisiseko lolu hlobo lwabantu lingadli kangako, kangangexesha elithile lemizuzu, kwaye lenze umthambo we-aerobic kangangoko kunokwenzeka; Ngokuphathelele kukutya, kuyacetyiswa ukuba kugxilwe ekutyeni okunempilo, ungayityi i-crisps, inkukhu ethosiweyo kunye nezinye ukutya ukuze ufumane ubunzima. Ukongeza kancinci ukutya kwakho. Njengentlalontle yamadoda amancinci kwaye abuthathaka, ukongeza kokutya okuqhelekileyo, ukuze afezekise iimfuno zekhalori, iziselo zinokunxila.

Abemi abaqhelekileyo

Ibhekisa kubantu abangatyebileyo okanye batyebile, kwaye abo babukeka bengcamla kodwa banesangqa samanqatha esijikeleze isisu sabo. Olu hlobo lwabantu luyafana neengcebiso zemidlalo zabantu abangcangcazekileyo nababuthathaka, ikakhulu kugxilwe kuqeqesho lwamandla, ixesha lokuzilolonga lilawulwa malunga nemizuzu engama-60, i-aerobic inokwenziwa ngokufanelekileyo; Ngokuphathelele ukutya, ikwasekwe kukutya okusempilweni nokutya okuthe rhoqo, kodwa kufuneka itye ngokuthambileyo okanye kungabi nakutyeshelwa kunye neziselo.

Abantu abaninzi

Ukubizwa ngokuba ngabantu abakungqongileyo banokubekwa kudidi. Ukongeza kuqeqesho lwamandla, abantu abanjalo nabo kufuneka bajoyine uqeqesho lwe-aerobic, kodwa kufuneka baphephe ukuzilolonga kwe-aerobic njengokubaleka nokutsiba. Kuba uxinzelelo oludibeneyo lwabantu oluninzi kakhulu lungaphezulu kakhulu kunolo lwabantu abaqhelekileyo, kufuneka banciphise ubunzima babo ngaphandle kokonakalisa imizimba yabo. Ngokokutya, ayisiyiyo i-wax yokutya ngaphandle kweoyile kunye netyuwa, kodwa yioyile efanelekileyo kunye nokutya kwetyuwa. Xa besitya ngaphandle kokutya, kuya kufuneka uphephe ukutya okuthosiweyo kwaye ukutyebile, kwaye ukhula kunye neziselo kufuneka zimiswe.

Kwangelo xesha, abantu abaqala nje ukwenza umthambo kufuneka banikele ingqalelo:

1. Sukuhlala ujonge iindlela ezimfutshane kunye neyona ndlela ilungileyo

Uninzi lwabahlobo bahlala bafuna ukufumana indlela emfutshane ukufumana eyona ndlela ilungileyo yokufezekisa injongo efanelekileyo ngayo kanye. Kodwa nakubomi bethu, zingaphi izinto esinokuzifezekisa kube kanye? Umzimba wakho sisipili esinokubonisa imeko yobomi bakho babutsha. Ukuba utya ukutya okuneziphene, kuya kuba ngamafutha. Ukuba phumla kancinci, ukusebenza komzimba wakho kuya kuhla. Ngapha koko, yeyona ndlela ilungileyo yokunamathela kuyo yonke imihla. Bonke abantu abasempilweni entle okanye kwimilo elungileyo abathethi ukuba benze eyona midlalo yamva nje, kodwa oko bakwenzayo.

2. Intlanzi ngeentsuku ezintathu kunye nomnatha ngeentsuku ezimbini

Olu hlobo lwabantu ikakhulu lujongwa njengokuqina njengomsebenzi wokugqibezela, okanye akukho njongo, ungazimiselanga ukutshintsha imeko. Ngapha koko, ekuqaleni, ungaqala ukwenza umthambo kwifomu oyithandayo kwaye kulula ukubambelela (njengokuhamba ngebhayisikile, ukudanisa, ukuqubha, njl njl.), Kwaye ugqibezele imithambo kathathu ngeveki; Emva koko unokongeza uqeqesho lwamandla ngokufanelekileyo emva kwexesha. Ukongeza, kungcono ukufumana usukelo lokunamathela: umzekelo, ndifuna ukwakha umzimba olungileyo ukuba ndinxibe iimpahla, ndiyafuna ukuba nomzimba osemngciphekweni wokujongana nezinto onomdla kuzo okanye kwinxalenye yexesha elide. Nonke niyayazi inyani, kodwa awukwazi ukuyenza. Ndiyayazi

3. Ngaphezulu

Igcwele inkuthazo kunye nenzondelelo, ngokwahlukileyo ebukhali ngaphambili. Kulungile ukuba nenkuthazo, kodwa inkuthazo enkulu kakhulu ayonelanga. Emva kwayo yonke loo nto, ukuzivocavoca yinkqubo yenyathelo lenyathelo. Asikuko ukuba ixesha elide uqeqeqesha ngexesha, okungcono kuya kubakho. Ubume bomzimba bubangelwa kukuqhubeka kwakho kwexesha elide, hayi iziphumo zomsebenzi omnye.

4. Zininzi iinjongo ezingaqinisekanga kakhulu

Ufuna ukuphulukana namafutha kunye nokonyusa isihlunu. Ukuba ubeka iinjongo ezimbini eziphikisanayo, awuyi kwenza kakuhle ekugqibeleni. Nokuba iinjongo azingqubaniyo, kunzima kuwe ukuba uthathele ingqalelo izinto ezimbini okanye ngaphezulu kwangaxeshanye, ngoko kungcono ukubeka isukelo lwexesha elincinci, uze wenze enye elandelayo emva kokuba uyigqibile.
Okokugqibela, nokuba unomdla okanye awunamdla wokuqina komzimba, okoko nje unokuqalisa ukwenza umthambo, kwanokuhamba ngebhayisikile kunye nokudakumba kwesikwere, kuya kuba nefuthe elihle emzimbeni wakho. IKomishini yezeMidlalo yaseMelika (ACE) ifikile kwisiphelo sokuba lo gama unokunamathela kuyo iinyanga ezintandathu, ezemidlalo zinokuba ngumkhwa wakho, kwaye akufuneki unamathele kuyo. Ke ndinokuba ndizinike ithuba lokutshintsha. Okokuqala, ndiza kwahlula-hlula iinyanga ezintandathu ndibe ziinjongo ezincinci: umzekelo, ndiza kuthi ndinamathele kwimidlalo endiyithandayo izihlandlo ezithathu ngeveki, kwaye emva koko ndiza kubeka ezinye iindlela zezemidlalo kwinyanga yesibini, ukuze ndikwazi ukuhlakulela umdla wezemidlalo. Emva kokufikelela usukelo, ndingazivuza ngokuzithandela ukutya okumnandi okanye ezinye izinto ozifunayo.