Ukuzivocavoca kunye neengcebiso zokuLolonga ukuphucula impilo yakho

Ukuzilolonga yindlela efanelekileyo yokugcina umzimba nengqondo ziphilile. Nangona kunjalo, ngamanye amaxesha abantu benza iimpazamo ngelixa bezama ukungena kwimilo ngaphandle nditsho nokuyiqonda. Ukuba ujonge ukuqala uhambo lwakho lokuqina, okanye sele usebenza, unokuba usenza ezinye izinto eziqhelekileyo zokuzilolonga.

Funda kumaqhinga amane abalulekileyo ukuze ufumane okuninzi kulungelelwaniso lwakho lokuzilolonga!

# 1 Ubunzima Phambi kweCardio

Ubunzima bunokudina. Ingcinga yokuphakamisa, ngakumbi koomatshini bomlenze, ke ngoku ukubaleka Ingabonakala ngathi iyaphikisana. Nangona kunjalo, ukuba ufuna ngokwenene ukunciphisa umzimba kunye nokwakha umsipha, umzimba wakho kufuneka utshise amanqatha agciniweyo wamandla. Oku kunokuba nzima ukuba uqala ukuzilolonga nge-cardio-kuba kunokwenzeka ukuba ube ne-glycogen kwinkqubo yakho (amandla avela kukutya okutyayo, ngakumbi ii-carbs).

Ngokwenza uqeqesho lobunzima kuqala, uya kuyitshisa i-glycogen ngelixa ucofa kunye nokomeleza izihlunu zakho. Nje ukuba udiniwe kancinci kuqeqesho lobunzima, kulapho ke ufuna ukubetha umatshini wokunyathela.

Ingcebiso yePro: Uya kulamba emva kokutshisa yonke le glycogen kunye namafutha agciniweyo- cinga ukulungiselela ukutya ngaphambi kokuba uye ejimini, ngoko ke ilungile xa ufika ekhaya! Ukuba awukho kulungiselelo lokutya, yiza ne-snack kunye nawe, njenge ibha yeprotheni, ukubuyisela amanye amandla owaphulukileyo.

# 2 Zilolongele ngaphandle kweGym

Ukuya kwindawo yokwenza umthambo kubalulekile ukuze uhlale usempilweni — kodwa ayisiyiyo kuphela kwendlela. Kuya kubakho iintsuku apho ungenako ukuyenza ejimini, kwaye kulungile! Khumbula, iindlela ohambisa ngazo umzimba wakho kubomi bemihla ngemihla zinokuba ngokusempilweni njengokuzivocavoca kwindawo yokuzivocavoca, kwaye zikho iindlela onokuthi uphakamise ubungqongqo bakho mi sebenzi yomzimba:

• Zama ukuhamba okanye ukukhwela ibhayisekile endaweni yokuqhuba ukuba uya kufutshane — emsebenzini, kwivenkile yokutya okanye kwikhaya lomhlobo. Nanini na apho unokuhambisa umzimba, yisebenzise!
• Jonga ividiyo yokusebenza ku-YouTube kwaye utshise iikhalori zakho ekhaya. Ukuba awunalo ixesha lokuya ejimini kodwa usafuna ukuzilolonga kakhulu-jonga a Ukuzilolonga nge-HIIT okanye ividiyo ye-yoga yamandla. Ezi zinokutshisa amakhulu ekhalori kuqeqesho olunye, kwaye yonke into oyifunayo yikhompyuter.
• Yomeleza undoqo wakho emsebenzini, esofeni, okanye ebhedini. Oku kunokuvakala kuyintsomi, kodwa kuyasebenza. I-transversus esiswini zezona zihlunu zesisu zinzulu emzimbeni wakho. Balala phantsi kwawo onke amanye amaqela emisipha esiswini sakho, kwaye bayinto ebalulekileyo ekufezekiseni isisu esisicaba. Enye yezona zinto zilula ukuzilolonga onokuzenza ukunceda ithoni kwezi zihlunu kukumunca isisu sakho kude kangangoko unako (cinga ngokuzama ukuchukumisa isisu sakho kumqolo wakho). Oku kunokwenziwa nanini na, naphi na, kwaye kunokukwenza uzive ungcono ngelixa ubhabha iNetflix.

Ingcebiso yePro: Ukuba ukhona ukuhamba ngebhayisikile ukuya emsebenzini, zama ukusebenzisa i-antiperspirant entanyeni nasemqolo. Oku, kuhamba netawuli kunye nempahla elula, kuyakukugcina ujongeka njengokutsha ngexesha lokukhwela kwakho. Sukuvumela ukubila kukugcine ekuthatheni inxaxheba kule ndlela ilula ukuze ulunge kwimithambo yomzimba.

# 3 Tshintsha ibhotile yakho yaManzi yesiqhelo ye-CBD

Usenokucinga: Amanzi e-CBD? Andizange ndive oko.

Uninzi lwe-CBD lungena ngaphakathi imveliso etyiwayo ifom efana nolwelo, i-capsule, okanye ifom ye-gummy. Nangona kunjalo, uphawu olutsha lwamanzi afakwe kwi-CBD lusemarikeni-kwaye inezibonelelo ezithile ezinokubakho kubathandi bokuqina.

Amanzi e-CBD ifakwe i-electrolyte yokubuyisela kwakhona emzimbeni, okubalulekileyo xa ubila kakhulu kwindawo yokuzivocavoca. Ikwapakishwe ngevithamini B12 (edlala indima kulawulo lwemetabolism kunye nokonakala kokutya).

I-CBD ikwayinto yokulwa nokudumba kwaye inokusetyenziselwa ukuthomalalisa ulusu kunye nokulimala kwezihlunu. Ukuba ujonge enye indlela yokusela kwiziselo zemidlalo kunye nezibonelelo zomzimba nezengqondo, zama oku.

Ingcebiso yePro: Amanzi e-CBD eza kuzo zombini, ngaphambi nasemva kokuzilolonga. Ukuba ujonge amandla kunye nophuculo lweemvakalelo ngaphambi kokuzivocavoca, emva koko ukhethe incasa emnyama. Ukuba ufuna ukubuyiswa kwemisipha kunye nokuvuselelwa kwakhona, zama iindidi ezahlukeneyo ze-kiwi.

# 4 Khumbula ukufudumala kwaye uzipholise ezantsi

Ukufudumala kunye nokuphola phantsi kufuneka kube yinxalenye ebalulekileyo yenkqubo yakho yokomelela komzimba ukuba ufuna ukugcina umzimba wakho usempilweni kwaye ungenangozi. Ngokukodwa xa kufikwa kwi-cardio, i-warmups kunye ne-downs epholileyo ayipheleli nje ekuthobeni izihlunu, kodwa ikwalawula nokubetha kwentliziyo kwaye uncede umzimba uqhelane nomsebenzi wakho wokuzilolonga.

Ukufudumala ngaphambi kwe-cardio (okanye iseshoni yokunyusa ubunzima) kuya kunweba imisipha kwaye ulungiselele umzimba wakho ukuba usebenzise umzimba ozayo. Ukuba awufudumali ngokufanelekileyo, ubeka emngciphekweni wokutsala umsipha-kwaye izihlunu zakho ziya kukwenzakalisa ngakumbi emva kokuzilolonga. Ukuzifudumeza kukwavumela ukubetha kwentliziyo ukuba kwakhiwe ngokuthe ngcembe, endaweni yesipikha esingxamisekileyo esinokonakalisa inkqubo yokujikeleza kwegazi.

Ukupholisa phantsi kubalulekile kodwa ngenxa yezizathu ezahlukeneyo. Ukuphola phantsi kubaluleke kakhulu ekuthinteleni ubuqaqawuli kunye nobucaphucaphu xa usonga umthambo omkhulu. Ukuba awuwuvumeli umzimba wakho ukuba ubuyele esiqhelweni ngokuthe ngcembe, ukubetha kwentliziyo yakho kunye nobushushu bomzimba kunokukwenza uzive ugula okanye ude uphelelwe ngamandla.

Ingcebiso yePro: Amaxesha akho okushushu kunye namaxesha apholileyo kufuneka ahambelane nobude kunye namandla omthambo wakho. Ungayigcwalisi ngemizuzwana engama-30 yolule okanye ubaleka. Sebenzisa yonke imizuzu emi-5 ukuya kweli-10 kwimfudumalo yakho kwaye upholise phantsi.

Wunyamekele umzimba wakho ngononophelo

Ngamanye amaxesha, abantu benza umthambo kancinci kakhulu. Bafuna ukubonakala bekhangeleka kakuhle, ke bayazityhala, kwaye oko kunokuba yingozi. Xa kuziwa ekuzilolongeni, ifom kunye nomsebenzi kufuneka ube ngowona uphambili. Ukuphulukana nobunzima kunye nokufumana izihlunu kulungile, kodwa akufuneki kuze ngeendleko yakho impilo.

Hlala u-hydrated, unakekele izihlunu zakho, kwaye ukhumbule ukuba kutheni usenza oku-uku bazive kulungile!