Indlela ukunciphisa umzimba ngemva kweminyaka engu-50: igxathu negxathu Umhlahlandlela

Indlela ukunciphisa umzimba ngemva 50? Ngalokhu ubudala, abantu abaningi buthelela Kilos extra, ngenxa okwehlisa ka izinqubo umzimba. ukugcwala ngokweqile kwandisa umthwalo esimiso senhliziyo nemithambo yegazi, eziya ziba zimbi ezempilo okwandisa ingozi yokuba nesifo. Ngaphezu kwalokho, abesifazane phezu amahlanu sebeqala ukuzizwa ukushintsha kwama-hormone ukuthi wethula ezicashile ezengeziwe isisindo ukunciphisa.

Akusiyo imfihlo ukuthi eminyakeni edlule, ukuncipha idinga zonke izindleko eziningi umzamo. Kodwa - asikho ngaphezu, nempumelelo Siyaqiniseka esimweni a ukuzithiba efanele abathintekayo.

Izinganekwane esikuvimbela kwesisindo

Umbuzo ethandwa kakhulu "Indlela ukunciphisa umzimba ngemva 50?".

"Lokho ngoMsombuluko ekuseni, uthole bese uqala ukwenza umzimba, kodwa manje aphumule-TV," - uthi abantu abaningi. Nokho, kuza ngoMsombuluko, khona-ke ngoLwesibili, futhi izinhlelo lihlehliselwe ngesonto elilandelayo.

Izazi zezokuhlalisana kwabantu ziye kakade wafunda ngale ndaba, simelela ekwakhiweni ezivamile ngakho:

1. izindaba zasekhaya. Izinkinga zempilo. Umzamo kanye nesikhathi esiningi sokufunda ngokomzimba khona.
2. A umjikelezo omubi: umsebenzi - ikhaya - imoto. Outlet - kanye ngesonto: ekotishi noma uma izivakashi bamenyiwe.
3. Phakade ungenayo imali eyanele, isikhathi khulula ichithwa itoho. Shona ligcwele ke.

Vumelana noma ayikho neyodwa kuzo nenkomba sendlela ulahlekelwe isisindo emva 50. Ngokuphambene, i ukufakwa enjalo kungaba ukuze abuthele isisindo esengeziwe. Kodwa ukhuluphele siba sibi kanye nokusebenza kahle, kanye nezempilo ...

Phakathi naleso sikhathi, sifuna ukunikeza 8 izinyathelo zokunqoba lesi sithiyo.

Isinyathelo 1: ngihlolwa Qedela futhi amukelwe yezokwelapha

Ngaphambi kokuba uqale ukuhlela, indlela ukunciphisa umzimba ngemva 50, kubalulekile ukuthola isiphetho yezokwelapha mayelana ukungabi khona contraindications ezemidlalo nobungqabavu umthwalo.

Ukwehla komzimba ukucindezeleka ezinkulu umzimba womuntu, futhi kufanele kube isilungele novivinyo olunjalo. Okungenani, kudingeka kudlule ukuhlolwa owelapha, wesikhumba, ukuthola futhi sihlaziye electrocardiogram. Uma kukhona okungenani ngisho ubuhlungu olulodwa noma ezinye izimpawu ubuhlungu kungcono ubonane ngochwepheshe. Ezimweni ezinjalo, isihambile ukuhlola.

Udinga ukubona udokotela uma ngizizwe kabi ngemva kokuzivivinya.

Isinyathelo 2. Inkinga: ekunciphiseni amafutha emzimbeni

Concretize ekwakhiweni inkinga: indlela ukunciphisa umzimba ngemva kweminyaka engu-50. Amathiphu, iseluleko ukunciphisa amafutha kungenziwa labizwa ngezindlela ezimbili: esimeningcondvo umsoco futhi ngokomzimba Ezifundweni.

Sibambe isisindo sgonki kungaba kumnqamlajuqu hhayi angakwazi ukuwuqeda, kodwa ungapheli amandla. Phela, indlela yokutakula ekhiqizwa ewusizo, enempilo ukuthi uqiniseka ukukusiza esikhathini esizayo. Kancane kancane, uma izinyanga hhayi eziyisithupha, kodwa izinyathelo ilungelo kuzoholela elamukelekile.

Ukuze efuna ukunciphisa umzimba ibalwa ngokuvumelana ekahle isisindo sayo izinkomba anthropometric. Manje ukwenza lokhu akunzima, sibonga wokubala inthanethi. Nokho, ethandwa kakhulu kubhekwa indlela ezenzeka emuva ngo-1871 ngu-Paul Brock.

Ngoba abantu, izobukeka:

0.9 x (ubude cm - 100) = isisindo ekahle

Ukuze abesifazane, Coefficient kuyehla kancane:

0.85 x (ubude cm - 100) = isisindo ekahle

Kuye ngokuthi lakhiwe kanjani isisindo siqu kakhulu lidlula kuyinsakavukela, kwesisindo isu kuncike - kanzima noma soft.

Isinyathelo 3. Buyekeza Ukudla

Ngemva kweminyaka engu-50 sgonki isisindo akunakwenzeka ngaphandle ukulawula ukudla. Umzimba uqobo uzoqala ukudla amafutha uma engayitholi caloric uzokwehla elamukelayo. Njengoba yaziwa, 0.5 kg of fat iqukethe 3500 kcal. Ukudla kufanele usebenzise ama-kilojoule angaphezu kuka uthola ukudla.

Ukuze yehlise umzimba kubalulekile ekunciphiseni ukudla kwaba ephelele, ehlelekile futhi bakwazi bazogcwalisa. Ngesikhathi esifanayo servings nsuku zonke kwabesifazane labesilisa kufanele sehluke.

Indlela ukunciphisa umzimba ngemva kweminyaka engu-50 owesifazane? Ngokusobala, amandla ukuhlela, udinga ukugxila bokuphila imfuneko nsuku zonke yokuthola kilojoule ekudleni. Njengoba wazi, ke iyahlukahluka kuye ngokuthi yobudala kanye umzimba. Ngokwesibonelo, indlela abobulili fair "phezu amahlanu" Lokhu kuyinsakavukela kuncike kakhulu ku-indlela yokuphila:

• sedentary - 1600 kcal;
• ngokulinganisela asebenzayo - 1800 kcal;
• asebenzayo - 2000 kcal.

Ngoba abantu, izinga nsuku zonke kilojoule iphezulu kakhulu, lidlula izibalo female ku 12-30%, kanti futhi umehluko indlela yabo yokuphila:

• sedentary - 1800 kcal;
• ngokulinganisela asebenzayo - 2300 kcal;
• asebenzayo - 2400-2800 kcal.

Lokhu kunengqondo, esekelwe isilinganiso abesilisa nabesifazane ababili anthropometry. Kuyaziwa ukuthi amathambo endoda indoda 35-40% okukhulu ezingaphezu kuka nabesifazane ezaziwayo.

Isinyathelo 4. Naladte yokudla okunempilo

Izincomo sendlela unciphise umzimba ngaphandle ukuzincisha ukudla ngemva kweminyaka engu-50, eziqala incazelo izimiso ukudla (enempilo) olinganiselayo.

kahle Extra ngokuvamile kubangelwa ukudla azitholakali kalula. Ngokuvamile, abantu isisindo okweqile indiva ukudla ane-fiber, okuyinto ziwusizo kakhulu. Abanaso kilojoule ngokweqile, nokusiza ukunciphisa izicubu fat. Fibre kunikeza umuzwa satiety, esikhundleni okune-calorie.

Phakathi imikhiqizo amaprotheni ntandokazi kufanele inikwe ephansi fat: inhlanzi, amaqanda, inyama yenkukhu, imikhiqizo yobisi. Futhi, kanye ngosuku ukudla isobho. Ukubhema, salting, kuyatuseka ukuba inciphise isikhathi sokubuka. Ngosuku udinga ukudla 2-3 izithelo ezidlula apula noma izandla ambalwa amajikijolo.

Ngaphezu kwalokho, iphuzu elibaluleke kakhulu ukusetshenziswa amandla amanzi. Njengoba bekhula, baphuze sinciphile. Nokho-ke, kuyadingeka ukuba inakekelwe. 2 amalitha amanzi ngosuku - okungukuthi izinga ngokwesilinganiso. Ukungabi uketshezi nakanjani kuholela kancane umzimba (umzimba) ukuthi "halloo komunye nomunye" sebethule usawoti slags nokungcola umzimba.

Dieters kumele ubukeke ngokuhlolisisa ngesikhathi okunamafutha inombolo kudliwa nokudla okunesitashi, nokukhawulela inombolo yabo. Sweet izinyo kuyodingeka kakhulu inciphise ushukela yokuqothulwa. Uvunyelwe ukuba ukudlele ngosuku hhayi okungaphezu kokukodwa inkomishi yetiye amnandi noma ikhofi.

Ukulahlekelwa isisindo iqala nge imenyu olinganiselayo. Ngesikhathi esifanayo (kufanele ungazikhohlisi) abantu zokubhekana naso kancane kancane. Ukuqala ngokwanele ukuba silinganisele imenyu usuku olulodwa ngesonto. Khona-ke, ngakujwayela ukwengeza olunye usuku, nokunye. D.

Ngakho, iseluleko okunomsoco sendlela ulahlekelwe isisindo emva kweminyaka 50, ihlanganisa ukwenziwa njalo ngoba ukudla okunempilo, okufanele kubandakanye lokhu:

1. A esibalulekile imifino okulungiselelwe nanoma imuphi umuntu ngaphandle ukuthosa izindlela. Kulokhu, ingxenye yesithathu yezinhlobo isisindo sabo kufanele kube fresh. It bavunyelwe esincane samafutha zemifino. Imayonnaise kuyinto engathandeki.
2. okusanhlamvu abahlukahlukene ngokuqukethwe ongaphakeme uwoyela noma ngaphandle kwalo.
3. Advantageously, amaprotheni ephansi fat eziqukethwe yenkomo, inkukhu, inhlanzi, ubhontshisi, amaqanda, ushizi, amakhowe.
4. Okungenani kanye ngosuku - ukukhanya ephansi fat isobho.
5. Usuku kufanele adle 2-3 izithelo.

Izinzuzo ukudla ngendlela enempilo sigqamile ngaphezulu endabeni yokwamukela ngu ayingxenye uhlelo ukudla, E. Lapho Udla izingxenye (amahora 2-4) isb., Kodwa kancane kancane.

Nokho, abanye abantu abakhuluphele ngokweqile cabanga izindlela ezingaphezu olukhulu ukwedlula ukudla okunempilo. Ayathanda indlela ukunciphisa umzimba ngokushesha ngemva kweminyaka engu-50? Kodwa kulokhu, ngeke akwenze ngaphandle ukuzincisha ukudla.

Isinyathelo 5. Uma kunesidingo, sebenzisa Ukudla

90% abesifazane aye ayisebenzisa kaningi Ukudla okungenani kanye empilweni. Ngokwesilinganiso, wobulili fair elalibalandela iminyaka engaphezu kweyishumi kukho konke ukuphila. Motivator ukuthi, ezimweni eziningi, kuba "wazithola izingubo kancane." Kukhona kwezithibelo izimbangela ukudla anyakaza okhalweni.

Kukhona indlela yokudla ehambisana nempilo eziningi ukuncoma indlela ukunciphisa umzimba ngemva kweminyaka engu-50 owesifazane. Izazi zokudla ukweluleka uma ngazwilinye: sekuyisikhathi ukuthoma ukubala kilojoule. Kuvamile, yemvelo wezokudla kwesisindo 3-4 Kilos ngenyanga.

Ngenxa ukudla eziningi kanye nemikhawulo kwalesi sihloko sizogxila omunye wabo, sokunquma kuyinsakavukela nsuku zonke ngo-1500 kcal ngosuku. It ikuvumela ukuba adle, kodwa ngeke basuthe. Ukusenza umkhuba wakhe wobulili fair akufanele uzizwe snacking izidingo njalo futhi kungaba ukukhokhela ukuzama esihlwabusayo.

Ukudla amamenyu kwabesifazane

Ukondla Ukudla, ezihilela ukusetshenziswa 1500 kcal ngosuku, kuhilela kwandziswa kwelinani letikhungo ukudla ukuze 5, lapho bobabili - nengaphakathi, lezintathu - Ungadla. Cabanga isakhiwo ukudla:

• Ukudla kwasekuseni. Inani ikhalori okuqukethwe kufanele kube okunama-kilojoule angu-500. Ukudla asiqokomisa carbohydrate, kodwa fibre okusezingeni eliphezulu 100 amagremu nokunye okufana nokolweni noma irayisi incumbe raisin namantongomane wageza phansi 150 ml yogurt noma yogurt.
• Isidlo sasemini - kilojoule 200, aqukethe izithelo okuningi eziningi 1-2 izingcezu, nedlanzana nuts .. Phuza kungaba ezingenashukela itiye eliluhlaza noma ijusi, uma bedla namantongomane.
• Isidlo sasemini. Inani caloric - 400. Kuhlanganisa:
  • Baked, abilisiwe, umusi inyama (yenkomo, inkukhu inyama emhlophe) noma inhlanzi (i-hake, Pollack, cod).
  • Vegetable side dish noma nemifino isobho e umhluzi ukukhanya ngaphandle amazambane.
• itiye Ntambama. Inani ikhalori okuqukethwe - 200:
  • Imifino, izithelo.
  • kakolweni lonke isinkwa nge ushizi.
  • Itiye noma isiphuzo sezithelo.
• Dinner. Inani ikhalori okuqukethwe - 200:
  • Ushizi, amaqanda abilisiwe noma iqatha lenyama.
  • Itiye noma isiphuzo sezithelo.

Kufinyeta okungenhla, siyasho iphutha ejwayelekile ngokuqala ukubala kilojoule, wobulili fair ucabanga ukuthi bayazi ukuthi ukunciphisa umzimba ngemva kweminyaka engu-50 owesifazane. Nokho, Amathiphu lidlule ngale ndlela, ukuphakamisa inadmissibility nalo e ukudla Ukudla. Lokhu kubalulekile, ngisho noma uwela polutoratysyachny ikhalori uphawu.

Ukungalingani ungenza ngisho ambalwa sandwich ayinangozi. Phela, nabo basuke, kanye esiswini, ngaphezu kilojoule 700 abasele umuzwa nesytosti futhi "ukhishwa" umzimba kabi amafutha digestible. Okuningi okulusizo - iqatha lenyama, ushizi, inhlanzi; amaprotheni eziqukethwe kubo izokwengeza amandla ukuze imisipha. Ngakho-ke, esikhundleni ambalwa sandwich kangcono baphuze ingilazi yogurt amafutha.

Isinyathelo 6. Aerobic umsebenzi

Kakhulu amandla khudlwana, ngakho eliphumelelayo sgonki isisindo kuthiwa ukugijima, ukubhukuda, wamabhayisikili. Lezi umzimba abizwa ngokuthi aerobic ngoba lapho zisebenzisa zonke amaqembu kwemisipha nabantu athatha oxygen. Isilinganiso isigamu sehora Amazing aerobic esiza ukudala e kusilela umzimba 500 kilojoule ihora - 1000 kilojoule. Ngo isikhathi enkulu ukusebenza yayo incipha.

Ukuze uthole ukwaziswa mayelana nendlela ukunciphisa umzimba ngokushesha ngemva 50, ungathola eziningi izincomo: the okungenangqondo hhayi kakhulu. Kusukela Akwamukelekile ukuthi amadoda iningi engu - uya ngokushesha ebhaliwe ejimini. Ungasheshi! Lokhu kungenziwa kuphela nge oqeqeshiwe esimiso senhliziyo nemithambo yegazi.

Isinyathelo 7. umzimba Special

Abantu abaningi ukubuza indlela ukunciphisa umzimba ngemva kweminyaka engu-50, babe engqondweni nomthelela ezindaweni zakho inkinga. You buza them ukucacisa ukuthi zisithinta, sizokwazi ukuzwa iziphakamiso ukwehlisa ivolumu esiswini, imilenze, emathangeni, nezinqe. Qaphela ukuthi ngayinye yalezi zindawo kukhona umzimba ezikhethekile.

isisu neminye

Esiswini ndawo eziyinkinga kakhulu iningi lamadoda nabesifazane. Nokho, abanye dieters benza iphutha ngokwenza uhlelo Amazing ukuthi kuhlanganisa kuphela obonisa sokuba imisipha besisu. Lokhu akukwazi kwenziwa noma kunjalo. Ziyakwazi ngempumelelo kuphela lihambisana ukuchayeka kwezinye izindawo inkinga. Kungenjalo, cindezela luyoqina futhi imisipha yakhe omkhulu phendulela okhalweni ngalé.

Neminye esiswini umzimba fit:

• "Twist". Ukuqala isikhundla: olele mat, izandla ngemuva ekhanda lakhe isilonda, imilenze ibheke emadolweni. ikhanda Inspiratory lifinyelela ngamadolo, njengoba exhale - kwathatha indawo yokuqala.
• "Crunch obuyela emuva". Ukuqala isikhundla - okufanayo. ikhanda Inspiratory kwasuswa, kodwa amadolo akhe basondela.
• "Lo rise umzimba." Ukuqala isikhundla: olele mat, imilenze ngemuva ekhanda lakhe isilonda. Inspiratory waphakamisa umzimba, izinyawo nezandla, Umbala.
• "Lo rise imilenze." Ukuqala isikhundla: olele mat, likhipha emaceleni kuya phezulu. ephakanyiswe izinyawo Inspiratory futhi Nezinzwane phansi ngaphansi kwekhanda.

imilenze izinqubo okumelwe

Ukuze uzwane isikhumba baba nokunwebeka, nevolumu yabo kulahleka amasentimitha engadingekile, kungaba wusizo izivivinyo ezilandelayo:

• izinyawo lunges phambili (phambili ohlangothini izibunu namathanga).
• Ukuqamba amanga, imilenze zizalela ohlangothini (kwamathanga kwangaphakathi).
• Ukuqamba amanga, imilenze yanjalo vuka (kwamathanga anterior).
• Kungase kukusize ukulala phansi, imilenze wavuswa. Foot ezihambayo ibhayisikili isinyathelo efana ukujikeleza (phambili namathanga kwangaphakathi).
• Kungase kukusize ukulala phansi, imilenze wavuswa. ukunyakaza Cross, like sikelo (phambili namathanga kwangaphakathi).
• Standing, ukulungisa isikhundla umzimba ngesandla. enye longitudinal ukukhahlela izinyawo zabo.
• Standing, ukulungisa isikhundla umzimba ngesandla. kushintshana transverse ukukhahlela izinyawo zabo.

Neminye okhalweni esivivaneni ukuze kuthuthuke umsebenzi:

• "Ukuma ongunxantathu" yoga.
• Squat ngezinyawo zenu ehlombe-ububanzi ngaphandle namazwani.
• Ukuqamba Amanga ohlangothini lwakhe. Umlenze engenhla ophakamayo futhi ikhiyiwe. Mach umlenze esiphansi kanye amplitude amancane.
• Standing lakho konke okuhamba ngezine, yanjalo - ukukhahlela izinyawo zabo emuva.

It Kunconywa imisipha izibunu:

• Sihlezi Phezu emaphethelweni etafuleni, imilenze ephakanyiswe, eguqa emadolweni. Phakathi kwamadolo akhe umzuzu owodwa ubambe into (isibonelo - incwadi).
• On the mat Waguqa. Kungenjalo bahlala esiyilweni nhlangothi zombili imilenze.
• Ukuqamba Amanga amadolo ukudonsa futhi silungise izandla zakhe phezulu.

Isinyathelo 8. Faka ukuqeqeshwa amandla ukuzivocavoca

Ngaphezu cardio, udinga ukwandisa imisipha futhi amandla. Siyabonga kubo, ukushiswa kilojoule kakhulu kwaqina. Ngesikhathi esifanayo wahlanganyela ayethanda umzimba bodyweight, dumbbells, Wegazi. Ngoba abantu abangekho limi kahle kakhulu emzimbeni, efanelekayo amateur sawo esiningi nokucindezeleka emnene emalungeni. Ukuze abesifazane bephile sáka ilungele yoga, bonisani imisipha abekho kokucindezelwa nezingxabano, lapho ephuma ngalé kwenkinga.

Ukuxazulula ngalo mbuzo onzima othi kanjani ukuba ulahlekelwe isisindo emva abesifazane 50 ukusebenza ngesikhathi esifanayo ukuqeqeshwa amandla nesikhathi kufanele sinake hhayi kuphela empilweni yakhe, kodwa futhi acabangele imingcele inani umsebenzi, isisindo imishini ezemidlalo.

amalunga omzimba Female kukhona iyincane futhi babe ngaphansi yemisipha futhi okukhulu bokwenza. Ngakho-ke, ngaphambi kokuba ukusebenza izinsimbi owesifazane kufanele kuqinise emisipheni kusuka umzimba esisuka kanye Pilates.

Unganqikazi lula umsebenzi

Indlela ukunciphisa umzimba ngemva kweminyaka engu-50? Impendulo kuyohlale kuntula uma ngingenaye kokukhuluma ukubaluleka ukuhlonishwa ingqondo. Ikakhulukazi, wena akufanele amphoqe lo umsebenzi, ngoba kungaholela ekulimaleni noma impilo engeyinhle.

Uma umzimba ongaqeqeshiwe kancane kancane uvuma inqubo ukuqeqeshwa, kungcono ukusebenzisa esigabeni ukuvulwa kwamanye ukulinganiselwa lokuzivivinya:

• usheshe noma ukugijima esikhundleni ukunyakaza high-speed futhi agxuma;
• Mahi izinyawo ukusebenzisa nge amplitude ukhululekile ukuba umuntu, kodwa ehlile;
• emkhatsini izivivinyo kufanele kwenziwe kokuhlaba ikhefu;
• uma wenza ukuqeqeshwa isisindo ningabi Super Series;
• ngemva kokuvivinya umzimba kufanele siphumule.

Ukuzivumelanisa ukuxegiselwa imithwalo eyindilinga, ungakwazi ke uqhubekela ejwayelekile.

isiphetho

Umuntu obuza ukuthi "Indlela ukunciphisa umzimba ngemva 50?", Ingabe ithuba ngokuphumelela izinhlelo ukuqaliswa. Ukuze wenze kanjalo, ngcono impilo yakho futhi uthole izincomo kadokotela ukwenza umzimba. Khona-ke kuyodingeka uhlele ngokwakho ukudla okunempilo ngokudla ukudla okune-fibre, okwandisa isabelo ukudla izithelo nemifino. Okubalulekile ukwazi ukuzithiba nokuba ukubala: umsebenzi ngokomzimba kumele zisuswe umzimba kilojoule angaphezu kuka ukudla kwabo livela. Kuphela ngaphansi kwezimo ezinjalo, umzimba isebenzisa amandla exchange emafutheni ongama.

Kumelwe kuqashelwe ukuthi abesifazane zahlatshwa kahle kulesi simo esinzima. ukuphikelela yabo, iphindwe isifiso sokuba yisithunywa kukhanga kakhulu, ngezinye izikhathi enza imisebenzi yezimangaliso. A ukudla olinganiselayo, ukuvivinya umzimba okusesilinganisweni ngaphambi ngibalethe hhayi kuphela ubuhle, kodwa futhi impilo yakho isibuthaka.