Eyona ndlela ilungileyo yokufumana umzimba wetoni ogqibeleleyo

Umzimba ohambelanayo ogqibeleleyo liphupha labasetyhini abaninzi abahluphekayo ngokuqokelelwa kwamafutha kwiindawo ezithile zomzimba.La mafutha anzima ukunyamalala awayi kuchaphazeleka kakhulu kwizidlo.Ususa njani ukuqokelelwa kwamafutha kwi iindawo ezithile zomzimba kwaye uwufumana njani umzimba ohambelanayo wonke umntu ophuphayo ngowasetyhini ??

Imidlalo yazo zonke iintlobo ibaluleke kakhulu kumzimba womntu, njengoko ayincedi kuphela ukuvuselela ukujikeleza kwegazi kunye nokutshisa iikhalori, kodwa igcina i-agility yomzimba ngendlela enempilo kunye neqinile.

Imithambo eyenziwa ngabantu iyahluka, kwaye iyahluka phakathi kweemfuno zomntu ngamnye kunye nomnye. Abanye bachitha ixesha ngokuzibophelela kwiindawo zokujima okanye kwiiklasi zokujima, ngoxa abanye bekhetha ukuzakhela eyabo inkqubo yomthambo.

Nokuba yeyiphi na imeko, umntu ukhangela iindlela zokunciphisa iindawo ezithile emzimbeni hayi ezinye, okanye ukwakha ubume bomzimba awuthandayo.

Kule nkalo, umqeqeshi wezemidlalo u-Hilda Al-Hammal Salha uqinisekisile ukuba "ukusebenza kwindawo ethile yomzimba kufuna ukusebenza kumzimba uphela kwaye ugxininise kwezi ndawo ngendlela eyahlukileyo ngokwemfuno yomntu ngamnye," wongezelela ukuba "Umthambo wahlulwe phakathi kwemithambo ye-cardio kunye noqeqesho lobunzima, kodwa iziphumo zokugqibela ekunciphiseni ubunzima kunye nokuqinisa umzimba ziya kukhawuleza.

Ngaphambi kokungena kuzo naziphi na iintlobo zokuzilolonga, ukulahlekelwa ngamafutha kwindawo ethile yomzimba, kufuneka kuqatshelwe ukuba ezemidlalo kufuneka zikhatshwe kukutya okunempilo, ngokusekelwe ku:

Ukwandisa iprotheyini ekutyeni, esebenza kwixesha elide ukunciphisa amafutha omzimba.

- Hlala kude neswekile kunye neswekile eyongeziweyo

- Ukunciphisa icarbohydrates ekutyeni

- Yitya ukutya okutyebileyo kwifayibha

Emva koko, kufuneka wazi ukuba i-cardio exercises yahlulwe yangamacandelo amaninzi:

Ukuhamba (i-treadmill), ukutsiba intambo, i-Elliptical, ukubaleka, ukukhwela ibhayisekile kunye nemithambo yeAerobic.

Ngoku, kuyenzeka ukuthetha nge-calisthenics kwezi ndawo zilandelayo:

I-1- Isisu: Le ndawo yenye yezona ndawo zibalulekileyo emzimbeni apho umntu efuna ukulahla amanqatha, kodwa into emele yaziwe kukuba umgangatho wokutya uchaphazela kakhulu ukubunjwa kwala mafutha. Ke ngoko, kuya kufuneka ulandele ukutya okukhatshwa yimithambo ye-cardio ukongeza kwimithambo yesisu kunye nesinqe.

2- Icala elisezantsi lomzimba Icala elisezantsi lomzimba libandakanya isinqe, amathanga kunye neempundu. Abasetyhini bahlala benengxaki yokukhupha amanqatha kule mimandla. Ngoko ke, kucetyiswa ukuba ungeze ukuzivocavoca kwe-squatting kwimisebenzi ekhankanywe ngaphambili. Ukuzivocavoca umzimba kunokwandiswa kuba kunceda ukuqinisa kunye nokuqinisa imisipha yeenyawo kunye ne-butt.

I-3- Izandla ze-Triceps kunye ne-Biceps zokuzivocavoca zincede ekuqiniseni indawo yezandla kwaye zibathintele ukuba bangabikho ngokuhamba kwexesha.

Kulo mongo, uSalha wabonisa ukuba “inani lokuqhelisela umthambo ngamnye liphindaphindwa izihlandlo ezili-10, esongezelela ngelithi inkqubo yokwandisa eli nani iyahluka ngokosukelo, enoba kukufumana ubunzima okanye ukuncipha.” Ikwagxininisa "imfuneko yokwenza ezi zivivinyo phantsi kweliso lomqeqeshi, kuba zingabangela intlungu okanye intlungu ye-disc, ukuba zenziwe ngendlela engafanelekanga."

Nangona uphando lwezenzululwazi lubonise ukuba abantu abenza umthambo ngesixhenxe ngokuhlwa bafumana ubuthongo obungcono kunabanye. Noko ke, uSalha wathi “indlela osabela ngayo umzimba iyahluka kumntu ngamnye, kodwa kusasa nasemini lelona xesha lilungileyo lokwenza umthambo.”

Kwaye ukuba umntu kufuneka enze umthambo emva kwemini okanye ebusuku, "kungcono ukuba iiyure ezi-3 ngaphambi kokulala, kuba ezi mithambo zonyusa izinga lokubetha kwentliziyo kunye nokumpompa igazi emzimbeni. Ngaloo ndlela, iqondo lobushushu lomzimba liyenyuka, yaye izinga le<em>cortisol liyenyuka nalo, nto leyo echaphazela inkqubo yokulala.”

Ngokuphathelele ixesha lokufumana umphumo oyifunayo, umqeqeshi wezemidlalo walatha “kukubaluleka kokwenza umthambo ukususela kwiyure ukuya kwiyure enesiqingatha, ubuncinane izihlandlo ezi-XNUMX ngeveki nangaphezu kwezihlandlo ezi-XNUMX ngeveki,” echaza ukuba “ Ukufikelela usukelo kufuna umonde nexesha, ngokweempendulo zomzimba ngamnye