Ukugcina njani ukomelela kwakho kwiRamadan?

USamer Farag ngumqeqeshi wobuqu kunye nomphathi jikelele weFitness First. USamer uzile ukutya iminyaka kwaye ufumene ulungelelwaniso olufanelekileyo phakathi kokuzila ukutya kunye nokuzivocavoca kwinqanaba lomntu kunye nobuchwephesha.

Imidlalo yeyona nto iphambili kubomi bemihla ngemihla kwabaninzi, kwaye kwabanye, usuku lwabo lonke lusekelwe kwimithambo. Ngokufika kweRamadan, indlela eqhelekileyo yemihla ngemihla yobomi bethu iyatshintsha kakhulu, kwaye apha ihlala ibalulekile kubantu abazila ukutya ukugcina ipateni elungeleleneyo.

Nanga amanye amacebiso avela kuSamer Farag ngendlela yokuwulungiselela umzimba wakho ukuze wenze umthambo kunye nendlela ukuzila ukutya okunokunceda ngayo ukwakha izihlunu obusoloko uzifuna.

Endaweni yokuyeka ukuzilolonga ngexesha leRamadan, uSamer uyakuqonda ukubaluleka kokuzilolonga ngeli xesha.

"Inkqubo yam yokuzilolonga itshintsha ngokupheleleyo kwiRamadan kwaye into endiyenzayo kukutshintsha indlela yam yesiqhelo kude ne-cardio kunye nokuzivocavoca okukhulu, kwaye endaweni yoko ndiqeqeshe nge-30% ubunzima obuncinci kunokuba ndihlala ndisebenzisa," kusho uSamer.

Endaweni yokuphepha umthambo, njengoko abantu abaninzi besenza ngexesha leRamadan, uSamer usebenzisa eli xesha ngokwenza oko kwaziwa ngokuba “kukubhula.”

Uthi, “Ngenxa yekhalori ezisezantsi kule nyanga, lixesha elihle kakhulu lokutshisa amanqatha amaninzi kwaye ube sempilweni kwaye ube nomzimba ogqibeleleyo. Ndithatha eli xesha ukufumana i-abs enkulu ndilungiselela ulwandle kunye nexesha lolwandle kwaye ndicebisa abathengi bam ukuba banciphise inani lamaxesha abaphinda balolonge umzimba, ngale ndlela baya kufumana umzimba ogqibeleleyo kwaye balahlekelwe namafutha nabo. "

Ukuphumeza oku, ukutya okunesondlo nokulala kubalulekile, uSamer uthi: “Ukuba ukuhlehlisa umthambo ngeeyure ezimbini okanye ezintathu, umzimba wakho uya kukwazi ukuthwala iintsimbi kuba uzele amandla, kodwa kufuneka ufumane umlinganiselo ofanelekileyo. yecarbohydrates, iiminerali kunye neeproteni ukuze umzimba wakho uhlaziyeke.

"Zinike iiyure ezaneleyo zokulala ngaphambi kwe-suhoor njengoko oku kuvumela izihlunu zomzimba wakho ukuba ziphumle kwaye zigcine iivithamini kunye nezongezo zesondlo ezibaluleke kakhulu kwinkqubo yakho yoqeqesho lweRamadan." USamer ukwacebisa ukutya ukutya okulula esiswini kunye nokusela amanzi amaninzi.

USamer uthi: “Yonke imizimba yethu imiselwe ukuba isebenze ngendlela eyahlukileyo, ngoko kufuneka wazi ukuba leliphi ixesha eliwulungeleyo umzimba wakho. Maxa wambi ndiye ndilolonge emva kwesidlo sakusasa yaye maxa wambi ngaphambi kokuba ndilale emva kwesidlo esilula. Kuhle ukuba iindawo zokuzilolonga zivulwa emva kwexesha eRamadan, ezinye kude kube yintsimbi yoku-1 kusasa, ngoko akukho sizathu sobuvila.

USamer uthi iiseshoni zoqeqesho zokuqala ezi-3 okanye ezi-4 ziya kuba nzima kwaye zicebisa abantu ukuba bangayeki kuba umzimba uya kukhawuleza uqhelane nenkqubo entsha kwaye inqanaba lamandla liya kunyuka ngokuthe ngcembe.

USamer wasebenza kwiFitness First iminyaka eyi-11, ngelo xesha wabona ukwanda okukhulu kwenani lamaziko ezemidlalo nakwinani labantu abeza kubo ngexesha leRamadan, kwaye malunga noko, uthi: “Ndikhumbula kunyaka wam wokuqala ukuba. Iklabhu yayiphantse yangabi nanto ngeRamadan, kodwa unyaka nonyaka Indlela abantu abacinga ngayo itshintshile kwaye bayaqala ukuqonda ukubaluleka kwezemidlalo kwaye bayonwabele.”

USamer uchithe unyaka wokugqibela e-Abu Dhabi, kwaye uthi iklabhu ke yonke imihla igcwele abantu emva kwentsimbi yesi-9 ebusuku. Ukutyhubela iminyaka, iFitness First ikhule ngokuthandwa, kwaye iiklasi zokuzilolonga ngokwamaqela ziye zakhula ngokuthandwa.

“Iiklasi zokuzilolonga ngokwamaqela zithandwa kakhulu ngexesha leRamadan kuba unokuzilolonga ngokwasemzimbeni nangenxa yokuba iqela liyakhuthazana,” utshilo. Emva kwe-iftar, abafazi badla ngokukhetha izuma, uhlaselo lomzimba okanye iiklasi zokudanisa.

Ihlobo likwacebisa iTUFF, eyenye yezona klasi zabucala zidumileyo kuba ivumela abantu ukuba baziqhelanise nemithambo kunye neentsimbi ukuya kwinqanaba labo.

Nanga amanye amanyathelo anceda ukugcina ukomelela komzimba ngexesha leRamadan:

Yenza imikhwa emitsha

IRamadan lithuba elifanelekileyo lokulahla imikhwa emibi ngokuqinisekileyo, kwaye hayi nje ngeentsuku ezingama-30. Thatha imikhwa emitsha ngexesha lenyanga engcwele, kwaye ujwayele umzimba wakho ukuba ugweme ukutya okunamafutha kunye noshukela kunye nokusela amanzi amaninzi.

Qhubeka uye kwiklabhu

Kubaluleke kakhulu ukugcina umzimba wakho ufanelekile, kuba ukuba uyeka umthambo othile kwinyanga, uya kulahlekelwa ukuqina kwakho kwaye ufumane ubunzima obuninzi.

ixesha

Khetha oko kuhambelana nomzimba wakho kwaye ulungelelanise ixesha lakho eRamadan xa kuyimfuneko.