Ukugijima kuwumsebenzi owaziwayo wokushisa amafutha, kungathuthukisa umsebenzi we-metabolism, kukhuthaze ukubola kwamafutha, kodwa futhi kuqinise umzimba, kuthuthukise ukungatheleleki, kukuvumela ukuba ugcine isimo somzimba omncane.

Nokho, abantu abaningi abazi ukuthi bangagijima kanjani ukuze bathole imiphumela engcono kakhulu. Nazi izindlela ezimbalwa zokugijima ngesikhathi esifushane futhi ulahlekelwe amafutha amaningi.

1. Joja ngesivinini esingaguquki

Ukugijima njalo kuwukuzivocavoca okuzinzile okungasiza umzimba ukuba ushise amafutha futhi kulungele abagijimi abasha. Ekuqaleni, singakwazi ukwenza ngokwezifiso umgomo wokugijima wamakhilomitha angu-3-5, ukugijima imizuzu engu-10-15 ingashintshwa ukuze uhambe ngokushesha, bese imizuzu engu-10-15 igijima, esiza ukunamathela kuyo, kodwa futhi kancane kancane ithuthukise umthamo wamaphaphu. nokukhuthazela ngokomzimba.

2. HIIT egijima

Ukugijima kwe-HIIT, okufushane ngokuqeqeshwa kwe-high-intensity interval, kuwuhlobo lokuzivocavoca okusheshayo, okuphezulu. Indlela ethile yokugijima ithi: imizuzwana engu-20 ukugijima ngokushesha, imizuzwana engu-20 ukugijima okunye ukuqeqeshwa, noma amamitha angu-100 ukugijima ngokushesha, amamitha angu-100 ukugijima okunye ukuqeqeshwa, le ndlela yokugijima idinga isisekelo esithile somzimba, kunzima kwabaqalayo ukunamathela.

Ukugijima imizuzu engu-20 ngesikhathi kungavumela umzimba ukuba uqhubeke ushisa amafutha isikhathi esingaphezu kwamahora angu-12, okungase kusheshise ukugaya futhi kusize umzimba ukuba ushise amafutha amaningi.

3. Ukukhuphuka umqansa

Ukugijima okukhuphukayo kuwuhlobo lokumelana nokugijima, kungashukumisa ngokuphumelelayo ukusebenza kwenhliziyo namaphaphu, ukugijima kwemithambeka kuzokhathaza kakhulu, kodwa kunganciphisa ukucindezela kwamalunga.

Ukugijima endaweni ethambekile kungakusiza ushise amakhalori engeziwe futhi ugxile emandleni emisipha nokuxhumana kwemoto. Singakwazi ukubeka ukuthambekela kumshini wokunyathelisa, okungabeka umzimba esimweni sokushiswa kwamafutha ngokushesha.

Zontathu izinhlobo zokugijima zingakusiza ukuthi ulahlekelwe amafutha amaningi, kodwa kubalulekile ukuqaphela ukuthi kufanele ukwenze ngamandla afanele. Ngesikhathi esifanayo, qiniseka ukuthi uyazifudumeza ngaphambi kokugijima ukuze ugweme ukulimala.

Ngokufigqiwe:

Ukugijima kuwukuzivocavoca okulula futhi okuphumelelayo kwe-aerobic, ngokufunda izindlela ezimbalwa ezingenhla zokugijima, ungakusiza ukuthi uchithe isikhathi esifushane futhi ulahlekelwe amafutha amaningi. Nokho, qiniseka ukuthi unaka ukulinganisela futhi ungawuvivinyi ngokweqile. Masijabulele impilo kanye nesibalo esihle esilethwa ukugijima!