Ukuze ulahle isisindo esiningi, kufanele unamathele endleleni yokuphila enempilo. Kuhlanganisa ukudla ukudla okunempilo, ukwandisa inani le-fiber yokudla, ukuphuza amanzi amaningi, nokuzivocavoca.
Ukuzivocavoca umzimba akuseyona into ewubukhazikhazi, kodwa kuyadingeka ukuze ugcine ukuqina ngokomzimba, ugweme izifo ze-metabolic ezifana nesifo sikashukela sohlobo XNUMX, ukuthuthukisa impilo yenhliziyo, nokuqeda ukukhuluphala, ikakhulukazi ezindaweni ezithile zomzimba ezifana nesisu nezinqe.
Ithini incazelo yokukhuluphala ngokweqile?
Ukukhuluphala ngokweqile kuchazwa ngokwanda kwamazinga amafutha nama-adipocyte emzimbeni ngaphezu kwamazinga avamile, anenkomba yesisindo somzimba engaphezu kuka-30.
Umzimba uqukethe ama-adipocyte angu-30-35 billion agcina amafutha, futhi isibalo salawa maseli siyakhula ngokukhuluphala, kodwa kuthatha isikhathi eside emva kokuncipha ukuze ubuyele emazingeni ajwayelekile, okuchaza ikhono labantu lokukhuluphala futhi ngemva kokuncipha. .
Ukukhuluphala ngokweqile kubangela izinkinga eziningi zempilo ezingathi sína njengomfutho wegazi ophakeme, isifo senhliziyo nemithambo yegazi, kanye nesifo sikashukela sohlobo XNUMX, ngaphezu komphumela wokukhuluphala emathanjeni, amalunga, nemisipha.
Ukukhuluphala ngokweqile okwamanje kuyisifo esisabalele ngenxa yokwanda kokudla kwaseMelika, okuncike ekudleni osekuphekiwe okunothe ngamafutha agcwele kanye nama-trans, kanye nemicu ephansi edingekayo ukuze ube nomzimba onempilo.
Funda mayelana nezici zokuzuza isisindo
Ziningi izinto ezingabangela ukukhuluphala, okubaluleke kakhulu kuzo yilezi:
- Izici zofuzo:
Izakhi zofuzo umuntu azizuza njengefa kubazali bakhe zilawula ikhono lomzimba lokugcina amafutha, izindawo nenani lamafutha asakazwa emzimbeni, kanye nesivinini sokugayeka kokudla kanye nezinga lekhono lomzimba lokushisa ama-calories, amazinga esifiso sokudla, ngakho-ke ungathola yonke imindeni ehlushwa ukukhuluphala.
- kilojoule nsuku zonke:
Ukudla ukudla okunothe ngama-kilojoule ukuze inani lama-kilojoule afinyelela emzimbeni lidlule lawo eliwadla nsuku zonke kubangela ukukhuluphala, njengoba umzimba uwagcina esesimweni se-glycogen esibindini namafutha emangqamuzaneni amafutha asatshalaliswa emzimbeni.
- umsebenzi wansuku zonke:
Ukuphila kokuhlala kungenye yezinto ezibaluleke kakhulu ekuqoqweni kwamafutha emzimbeni, kuyilapho ukuvivinya umzimba nokusebenza ngokomzimba kusiza ukusheshisa umzimba, ukuthuthukisa imisipha nokuqina komzimba, ukunciphisa isisindo somzimba futhi kuthuthukise ukubukeka kwawo.
- Ukudla okungenampilo:
Ukudla okusheshayo okucebile ngamafutha e-trans kanye ne-hydrogenated, amanzi e-soda neziphuzo ezinoshukela konke kungaba yizici zokuzuza isisindo kanye nokungondleki kahle, njengoba lokhu kudla kungenawo amavithamini, amaminerali nezinye izakhi ezidingekayo emzimbeni onempilo futhi kuthuthukisa amathuba okuthuthukisa izifo ze-metabolic.
- Ezinye izifo nemithi:
Kungase futhi kube izici zokukhuluphala, njenge-Cushing's syndrome, imithi yokucindezeleka, nemithi yesithuthwane, isibonelo.
- Ubudala:
Lapho iminyaka iba nkulu, amandla omzimba okushisa amafutha ayancipha, ukunyakaza kancane, kanye nezinga lokugcinwa kwamafutha.
- Ukuntuleka kokulala:
Ukungalali kahle noma ukungalali ngokwanele kungashukumisa ukukhiqizwa kwezinye izakhi zamakhemikhali ezibangela umuzwa wendlala, okwenza umuntu adle ukudla okwengeziwe okunothe ngama-kilojoule.
- Ingcindezi:
Enye yezinkinga ezenza iphesenti labantu lidle ukuze bazizwe benethezekile, okwandisa isisindo sabo, futhi ukuvivinya umzimba njalo kungaqeda le nkinga ngokuphelele njengoba kunciphisa ukukhiqizwa kwamahomoni okukhathazeka.
Izici zokukhuluphala ngokweqile kwabesifazane
Kwabesifazane - ngaphezu kwezici ezishiwo ngaphambili - ukukhulelwa kungenye yezinto ezibaluleke kakhulu ezingakhuphula isisindo, njengoba owesifazane okhulelwe ezuza amakhilogremu amaningana ngesikhathi sokukhulelwa, futhi akakwazi ukulahlekelwa lesi sisindo ngemva kokubeletha.
Indlela engcono kakhulu yokukhipha isisindo sokukhulelwa ukuncelisa, njengoba kusiza umama ukuba alahlekelwe ngamaphesenti amakhulu amafutha.
Izici zokukhuluphala ngokweqile emadodeni
Kwabesilisa, enye yezinto ezibaluleke kakhulu ekukhuleni kwesisindo ukungezwani kokudla okunama-kilojoule amaningi, ukungasebenzi, kanye nalezi zici ezishiwo ngenhla.Ukuphuza utshwala noma ukuyeka ukubhema kungaba yimbangela yokukhuluphala kwabesilisa.
Ukuzivocavoca okusheshayo kwesisindo samantombazane ekhaya
Amantombazane angakwazi ukuzilolonga okufana nokudansa kwe-Zumba noma ukuvivinya umzimba kwe-aerobic ekhaya, futhi ungathola i-treadmill kagesi noma ibhayisikili elimile, konke okukusiza ukuba uthuthukise ukuqina kwakho, ukubaza umzimba, ukuvimbela ukuwohloka, nokugcina isisindo esifanele.
Yenza lolu hlobo lokuzivocavoca okungenani amahora amathathu ngesonto ukuze uthole imiphumela engcono kakhulu ngenkathi udla ukudla okunempilo okucebile nge-fiber.
Kuyini ukuvivinya umzimba kokunciphisa isisu?
Ukuzivocavoca okungcono kakhulu kokulahlekelwa yisisu ukuvivinya umzimba kwe-aerobic noma izivivinyo ze-cardio eziphakamisa ukushaya kwenhliziyo, njengokuhamba, ukugijima, ukugijima, noma ukubhukuda.
Ngokufanayo, izivivinyo ezithwala isisindo ezikhulisa izicubu zomzimba emzimbeni zithathwa njengenye yezindlela ezingcono kakhulu zokunciphisa isisu, njengoba ziqinisa isisu futhi zikhuphule amazinga e-metabolic.
Ungakwazi futhi ukwenza ama-push-ups kanye nentambo ukuze ulahlekelwe isisu futhi uzuze ukungaguquguquki komzimba okudingekayo.
Ukuzivocavoca umzimba wokunciphisa umzimba kwabesilisa
Ukuzivocavoca umzimbaKungenzeka ukuthuthukisa i-muscle mass futhi ushise amafutha amaningi, futhi kunconywa amadoda.
Izivivinyo zokuthwala isisindo: Lapho ucwaningo lubonisa ukuthi ukuvivinya umzimba okuthwala isisindo kungenye yezivivinyo ezingcono kakhulu ezinciphisa amaphesenti amafutha omzimba.
Ukuzivocavoca umzimba wokunciphisa umzimba kwabesifazane
gxuma intambo Enye yezivivinyo eziqinisa imisipha yamathanga nesisu, isebenze umzimba futhi ithuthukise imetabolism.
umdansoUngazijwayeza ukujima komdanso ekhaya njengoZumba, ufunde ukuthi kanjani ngokubuka amavidiyo akhe, noma ujoyine ikilasi elinikeza lezi zinsizakalo.
I-AerobicsOkufana nokuhamba, ukugijima noma ukugijima, kanye nokubhukuda nokuhamba ngebhayisikili konke kungaba ukuzivocavoca okungakusiza ukhiphe amafutha esiswini.
Izinqe zokuzivocavoca umzimba
Ukuzivocavoca okungcono kakhulu kokunciphisa izinqe, amathanga nezinqe kwabesifazane imi kanje:
- Lala ngohlangothi lwesokudla imilenze yakho iwele.
- Phakamisa ikhanda lakho isandla sokudla sihlezi endololwaneni.
- Phakamisa umlenze wakho wesobunxele phezulu futhi uqondise izinzwane zakho.
- Bambelela endaweni edlule, bese uhambisa umlenze wesobunxele phambili nangemuva.
- Phinda ukuzivocavoca ngenkathi ulele ngakolunye uhlangothi.
Izivivinyo zokunciphisa izinqe ngeviki ngezithombe
Ungenza lokhu okulandelayo ukuze unciphise izinqe:
- Guqa ngamadolo phansi.
- Ncika esandleni sobunxele ohlangothini lomzimba.
- Nweba umlenze nezinzwane zakho zangakwesokudla ngangokunokwenzeka.
- Phakamisa kancane umlenze wakho wesokudla.
- Bamba lesi sikhundla imizuzwana embalwa, futhi uqiniseke ukuthi unyawo lwakho lwangakwesokudla aluthinti phansi.
- Phinda umsebenzi ngomunye umlenze.
Imizuzu engu-10 yokuzivocavoca izinqe
Phakathi nemizuzu eyishumi, ungenza lokhu okulandelayo ukuze ukhiphe izinqe ezixegayo:
- Qondisa umhlane wakho phansi.
- Beka unyawo lwesokudla edolweni lesokunxele.
- Phusha idolo lakho kwesokunxele ngesandla sakho sokudla.
- Bamba lesi sikhundla imizuzwana embalwa.
- Lawula ukuphefumula kwakho
- Phinda umsebenzi ngomunye umlenze.
Ukuzivocavoca kokunciphisa umzimba
Ochwepheshe bayeluleka ukuzijwayeza ukuzivocavoca umzimba ukuze ulahle izinqe ezinyakazayo futhi unciphise uhlangothi, futhi kukhona izivivinyo ezilula ezingenziwa ngisho nabaqalayo, njengokuthi:
Phakamisa isisindo ngenkathi uququda, umile, futhi ukuphinda lokho izikhathi ezimbalwa.
Noma phakamisa isisindo ngaphandle kokubheka phezulu, bese usibuyisela phansi bese uphinda isenzo.
Yiziphi izivivinyo zokunciphisa amathanga?
Sebenzisa ama-dumbbells ekhaya noma ejimini futhi ubeke izinyawo zakho ebhentshini ukusuka endaweni yokuma ngenkathi ubambe ama-dumbbells.
Zama ukugoba idolo eliphansi futhi uliqondise futhi, ngenkathi ukulesi simo.
Ukuzivocavoca kokunciphisa izinqe
Izingalo zibizwa ngokuthi ama-hips, futhi yizindawo lapho amafutha enqwabelana khona futhi agqame, ikakhulukazi kwabesifazane.Unganqoba le nkinga ngokuzivocavoca okuningana, okuhlanganisa:
Phakamisa izinsimbe ezisindayoGcina ekhaya lakho i-dumbbell efanelekile yamakhilogremu angu-2-5. Ukuzijwayeza ukuphakamisa lezi zisindo njalo kungakusiza ukukhulula izingalo ezihehayo, uziqinise futhi uthuthukise ukusebenzelana kwazo.
Izandla zokuzivocavoca umzimba
- Ama-Push-ups: phumuza izingalo zakho kunoma iyiphi indawo, bese uzama ukucindezela umzimba wakho ezingalweni ngenkathi uphakamisa futhi wehlisa umzimba ukuze uqinise imisipha yezingalo.
Izivivinyo zokunciphisa ubuso
Ukumamatheka kungenye yezivivinyo ezingcono kakhulu zokuphakamisa ubuso nokunciphisa umzimba. Vala izindebe zakho bese uzama ukumamatheka kakhulu. Bamba le ndawo imizuzwana emihlanu, bese uphinda umsebenzi izikhathi ezinhlanu nsuku zonke.
izivivinyo zokuphefumula zokunciphisa umzimba
Izinyathelo zokuzivocavoca:
- Yima uqonde imilenze yakho iqondane.
- Nyathela umlenze wesokudla phambili isinyathelo esisodwa.
- Phonsa isisindo sakho emlenzeni wangaphambili.
- Adonse umoya kancane imizuzwana emithathu ngenkathi uphakamisa izingalo ngaphezu kwekhanda.
- Exhale imizuzwana engu-7 ngenkathi uqinisa imisipha.
Ithini ishejuli yokuzivocavoca kwensimbi yokwehlisa isisindo?
Ukwenza izivivinyo zensimbi kungenye yezivivinyo ezibaluleke kakhulu ezinconywe ochwepheshe bokuqina bomzimba ukuze ulahlekelwe isisindo, futhi ungenza isimiso ngale ndlela izinsuku ezinhlanu ngesonto ukuze uthole imiphumela engcono kakhulu:
- NgoMgqibelo: ukuzivocavoca kwesifuba nesisu.
- NgeSonto: ukujima emuva.
- UMsombuluko: phumula.
- ULwesibili: amahlombe nesisu.
- NgoLwesithathu: izivivinyo zomlenze.
- NgoLwesine: ama-biceps, ama-triceps nokuzivocavoca kwesisu.
- NgoLwesihlanu: phumula.
Izinzuzo zokuzivocavoca kwe-iron:
ukulahlekelwa amafutha:
Ocwaningweni olwenziwa emaqenjini amathathu eNyuvesi yasePennsylvania, iqembu elilodwa lalandela ukudla, iqembu lesibili lenza ama-aerobics, kanti iqembu lesithathu lenza izivivinyo ze-barbell.
Abahlanganyeli bakwazi ukulahlekelwa cishe amakhilogremu angu-10 esisindo emaqenjini amathathu, kodwa iphesenti lokulahlekelwa kwamafutha eqenjini lesithathu lidlule iphesenti lokulahlekelwa kwamafutha emaqenjini okuqala nesesibili, njengoba bobabili belahlekelwa isisindo kusuka ku-muscle mass.
Ukwenyusa amazinga e-metabolism:
Ngesikhathi sokusebenza kokuzivocavoca okuthwala isisindo, ama-calories ashiswa ngamanani asheshayo kunanoma yiluphi olunye uhlobo lokuzivocavoca, ngoba kwandisa amandla emisipha, ngaphezu kweqiniso lokuthi ulungisa izisindo ngezikhathi ezithile, futhi uzijwayeze ukufudumala, izivivinyo ezipholile kanye nezokugijima ezihambisana nezivivinyo zokuthwala isisindo ukuze uthuthukise ukufaneleka kwakho futhi unciphise isisindo. Amakhalori engeziwe.
Ukushiswa okuqhubekayo kwama-calories:
Enye yezinzuzo zokuzivocavoca okuthwala isisindo ukuthi izinga lokushiswa kwekhalori lihlala liphakeme kunamazinga ajwayelekile ngisho nangezikhathi zokuphumula, okusho ukuthi noma ubani ovivinya umzimba othwala isisindo angalahlekelwa isisindo ngisho nangezikhathi zokuphumula.
Linganisa futhi lilingane:
Ukuzivocavoca kwe-iron kwenza abantu abaneminyaka yobudala engama-30-50 balahlekelwe isisindo esingaphezu kuka-10% kunabanye abaseqenjini elifanayo, futhi isisindo sabo semisipha siyakhuphuka ngokushintshana nokuncipha kwephesenti lamafutha emizimbeni yabo, okwenza ukubukeka kwabo kube ngcono kakhulu. .
ukudla okunempilo:
Abantu ababambelela ekuzilolongeni okusansimbi bazibophezele kakhulu ekudleni okunempilo, okuzuza inzuzo enkulu engenzeka ekulahlekelweni isisindo esiningi nokujabulela ukuqina.
Ukunciphisa ingcindezi nokuthuthukisa isimo sengqondo:
Ucwaningo lubonisa ukuthi abantu abanemisipha eminingi banamahomoni ambalwa okukhathazeka nokucindezeleka, bakhululekile futhi banokuzethemba okwengeziwe.
Ukuqinisa amalunga nama-ligaments:
Ukuphakamisa izinsimbi kunciphisa ukuguga kwamalunga nemigqa, kugcina ukuguquguquka kwe-cartilage nokuqina kwamathambo, futhi kuvikela ngokumelene ne-osteoporosis.
Thuthukisa impilo yomphakathi:
Ukuzivocavoca okuthwala isisindo kuthuthukisa impilo yenhliziyo nemithambo yegazi, kunciphisa amazinga omfutho wegazi ophakeme, amafutha ayingozi egazini, futhi kuvimbele isifo sikashukela sohlobo XNUMX nezinye izifo ze-metabolic.
