Xa ucinga ngokunxiba ilokhwe engenamikhono, ngaba uziva ungaqhelekanga kwaye ungakhululekanga xa ucinga ngamafutha asezingalweni zakho? Mhlawumbi uziva uneentloni xa ucinga ngolusu olungaphantsi kweengalo zakho olugobayo apha naphaya xa uhamba okanye usebenza. Le yingxaki eqhelekileyo kubantu abaninzi, ingakumbi abafazi. Ayingowenu wedwa, kodwa nabantu abasempilweni nabakwaziyo ukuzilolonga abanokuba nale ngxaki. Ke namhlanje, masithethe ngento ebangela ezi ngalo zityebileyo kunye nento esinokuyenza ngayo.
Yintoni kanye kanye le 'sandla sityebileyo'?
Ngamafutshane, sibiza amafutha engalo ngokuthi ngamafutha angaphezulu kunye nolusu oluqokelelana kwiingalo, ingakumbi ngaphantsi kweengalo eziphezulu. Kodwa ayizizo zonke ezi 'mafutha' ezifanayo. Kukho iintlobo ezimbini eziphambili zamafutha emizimbeni yethu. Ukuba uyazi okuncinci ngale nto, kuya kuba lula kuwe ukuyiqonda le meko.
| Uhlobo lwamafutha | Inkcazo |
|---|---|
| Amafutha e-visceral | La ngamafutha ahlala ejikeleze amalungu angaphakathi esiswini sethu (njengentliziyo, isibindi, kunye nepancreas). Oku kukhusela amalungu ethu omzimba. Nangona kunjalo, ukuba ayanda kakhulu, kwandisa umngcipheko wezifo ezinzulu ezifana nesifo sentliziyo, isifo seswekile, kunye nesifo sohlangothi. |
| Amafutha angaphantsi kwesikhumba | Olu luqweqwe lwamafutha oluphantsi nje kolusu lwethu. Olu hlobo lwamafutha lufumaneka phantsi kolusu lweengalo zethu, imilenze, nesisu. Lunceda ekukhuseleni amathambo kunye nemisipha xa kwenzeka ingozi, kwaye lukhusela imithambo-luvo kunye nemithambo yegazi. Ngamafutha angaphezulu angaphantsi komzimba okwenza izandla zethu zibonakale zityebile. Ukuba zininzi kakhulu oku akulunganga kwimpilo yethu. |
Ngoko ke, iingalo zakho zivakala zityebile xa inani lamafutha angaphantsi kwesikhumba sakho lisanda kwaye ngamanye amaxesha ulusu luyawa. Ngamanye amaxesha, nokuba silawula ukutya kwethu, ukuzilolonga, kunye nokunciphisa amafutha kwezinye iindawo zomzimba wethu, kunokuba nzima ukunciphisa amafutha akwiingalo zakho.
Zithini izizathu zokuba nezandla ezinkulu?
Akukho sizathu sinye sale nto. Zininzi izinto ezinokubangela oku.
- Ukutyeba kakhulu: Xa ubunzima bomzimba busanda, loo mafutha angaphezulu ahlala kwiindawo ezahlukeneyo, kuquka neengalo.
- Ukwehla kobunzima kakhulu: Xa unciphisa ubunzima kakhulu ngaxeshanye, nangona amafutha elahlekile, ulusu lusenokuwa. Oku kunokwenza izandla zakho zibonakale zityebile.
- I-genetics: Ngamanye amaxesha le yinto esiyizuz’ ilifa. Imizimba kamama, utata, kunye namalungu osapho nayo idlala indima. I-genetics inokumisela apho agcinwa khona amanqatha amaninzi emzimbeni .
- Ukungalingani kwamahomoni: Utshintsho lwamahomoni emzimbeni, ingakumbi kubasetyhini, lunokuchaphazela ukugcinwa kwamafutha. Olunye utshintsho lwamahomoni lunokubangela ukugcinwa kwamanzi emzimbeni, nto leyo eyenza izandla zibonakale zidumbile.
- Ukwaluphala: Njengoko sikhula, ulusu lwethu lulahlekelwa kukuqina. Ubunzima bemisipha nabo buyancipha. Oku kunokukhokelela ekuwohlokeni kolusu kunye nokwanda kokuqokelelana kwamafutha.
- Indlela yokuphila yokungenzi nto: Ukuba uphila ubomi bokuhlala phantsi ngaphandle kokuzilolonga, umzimba wakho utshisa iikhalori ezimbalwa. Iikhalori ezongezelelweyo zigcinwa njengamafutha emzimbeni wakho, ingakumbi kwiindawo ezifana neengalo zakho.
Ngoko ke zeziphi izisombululo ezinokwenziwa koku?
Iindaba ezimnandi zezokuba kukho iindlela zokulawula, zokunciphisa, mhlawumbi zokuphelisa le meko ngokupheleleyo. Makhe sijonge ukuba ziyintoni na.
Iindlela Zendalo
Into yokuqala omawuyizame ziindlela zendalo. Ezi ziquka ukutshintsha indlela otya ngayo kunye nokuzilolonga.
Eyona nto ibalulekileyo kukuqonda ukuba awunakukwazi ukunciphisa amabala kwindawo enye yomzimba wakho. Akwanelanga ukuzilolonga nje iingalo zakho. Xa usebenza ekunciphiseni amanqatha emzimbeni wakho wonke, amanqatha asemaqatheni akho nawo aya kuncipha.
- Ukutya: Nciphisa ubungakanani beoyile, iswekile, ukutya okutyebileyo kumgubo, kunye nokutya okukhawulezayo (ukutya okungenamsoco) kangangoko unako. Endaweni yoko, yongeza imifuno, iziqhamo, imifuno eluhlaza, ukutya okutyebileyo kwifayibha, kunye nokutya okutyebileyo kwiproteni (amaqanda, intlanzi, iitshizi, iilentili) ekutyeni kwakho. Sela amanzi amaninzi imini yonke.
- Ukuzilolonga: Kubalulekile ukubandakanya umthambo kwimisebenzi yakho yemihla ngemihla. Kufuneka ubandakanye ngakumbi umthambo we-cardio onyusa isantya sentliziyo yakho (ukuhamba ngokukhawuleza, ukubaleka, ukunyuka izitebhisi, ukukhwela ibhayisekile) kunye nomthambo wokuqeqesha amandla oqinisa izihlunu zakho.
- Ukulala: iiyure ezisi-7-8 ngosukuUkulala kakuhle ebusuku nako kubaluleke kakhulu. Xa ulala kakuhle, iihomoni zomzimba wakho ziyalingana. Kukunika amandla kunye nenkuthazo oyifunayo ukuze uzilolonge.
Iindlela Zotyando
Ngamanye amaxesha, nokuba wenza umthambo kangakanani kwaye utya kangakanani, kubonakala ngathi awukwazi ukususa ulusu oluwohlokayo kunye namanqatha ezingalweni zakho. Le ngxaki inzima ngakumbi kubantu abanciphise umzimba kakhulu. Kwiimeko ezinjalo, unokufuna ukuqwalasela ezinye iindlela ezifana notyando.
- Ukuphakamisa iingalo (Ukuphakamisa iingalo / iBrachioplasty): Oku kuquka ukususa ulusu olugqithisileyo kunye namafutha angangeni angaphantsi, ukuqinisa ulusu oluseleyo kunye nokuluthunga kwakhona lube yimo yengalo. Oku kunika ingalo inkangeleko entle neyobutsha. Olu tyando lwenziwa phantsi kwe-anesthesia. Kuthatha iiveki ezininzi ukuphola.
- Ukususwa kwamafutha: Oku kuquka ukufaka isixhobo esincinci ngenxeba elincinci kunye nokufunxa amafutha angaphezulu engalweni. Nangona kunjalo, le ndlela yodwa ayinakulungisa ulusu olugobileyo. Ke ngoko, oogqirha ngamanye amaxesha bacebisa ukudibanisa ezi ndlela zimbini.
Kubalulekile: Utyando sisigqibo esikhulu. Ukuba ucinga ngalo, kubalulekile ukubonisana nengcali efanelekileyo (uMcebisi wotyando) uze uxoxe ngezinto ezilungileyo, iingxaki, iingozi kunye neendleko ngaphambi kokuba wenze isigqibo.
Ukuzilolonga okunceda ekunciphiseni amafutha engalo
Njengoko sele kukhankanyiwe apha ngasentla, kubalulekile ukuzilolonga umzimba wakho wonke. Nangona kunjalo, ukongeza ezinye iindlela zokuqinisa (ukuqinisa) izihlunu zengalo yakho kunokukunceda ufumane iziphumo ezikhawulezayo.
Ingcebiso eqhelekileyo kukuba wenze umthambo ophakathi ubuncinane iiyure ezi-2.5 (imizuzu eli-150) okanye imizuzu engama-75 yokuzilolonga ngamandla ngeveki. Musa ukuqala ukwenza umthambo onzima ngaxeshanye. Qala kancinci uze uvumele umzimba wakho ulungelelane.
Nazi ezinye iindlela ezilula onokuzenza ekhaya:
- Iipush-ups: Ungaqala ngeepush-ups eludongeni.
- Ukuntywila nge-triceps: Oku kungenziwa kusetyenziswa isitulo okanye ibhedi.
- Ii-bicep curls: Ungakwenza oku usebenzisa into efana neebhotile ezimbini zamanzi.
- Izangqa zeengalo: Ukwandisa iingalo ziye emacaleni uze uzijikelezise ngezangqa.
Ungazibukela ezi ziqhelo kwi-intanethi (njengeYouTube). Eyona nto ibalulekileyo kukunyamezela . Ungalindeli iziphumo ngobusuku obunye okanye kwiveki. Ukuba uzama kangangeenyanga, ngokuqinisekileyo uza kubona utshintsho oluhle.
Umyalezo Wokuya Ekhaya
- Izandla ezinkulu yingxaki eqhelekileyo kubantu abaninzi. Kunokubakho izizathu ezininzi zaloo nto.
- Inyathelo lokuqala nelingcono kukugcina ukutya okunesondlo kunye nokuzilolonga rhoqo.
- Awunakulahlekelwa ngamanqatha kwindawo enye yomzimba wakho. Gxila ekunciphiseni ubunzima emzimbeni wakho wonke.
- Kuthatha ixesha ukubona iziphumo, ngoko ke yiba nomonde kwaye ungayeki.
- Ukuba iindlela zendalo azizisi ziphumo ziphumelelayo kwaye zibangela uxinezeleko olukhulu kuwe, ungacinga ngeendlela ezifana notyando. Kodwa qiniseka ukuba uqhagamshelana nogqirha ofanelekileyo ukwenza oku.
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