Indlela engcono kakhulu yokuthola umzimba ophelele we-toned

Umzimba ovumelanayo ophelele iphupho labesifazane abaningi abahlushwa ukunqwabelana kwamafutha ezindaweni ezithile zomzimba.Lawa mafutha okunzima ukunyamalala ngeke athinteke kakhulu ngokudla.Ukususa kanjani ukuqoqwa kwamafutha ku izindawo ezithile zomzimba futhi uwuthola kanjani umzimba ovumelanayo wonke umuntu aphuphe ngowesifazane ??

Imidlalo yazo zonke izinhlobo ibaluleke kakhulu emzimbeni womuntu, njengoba ingasizi nje ukukhuthaza ukujikeleza kwegazi nokushisa amakholori, kodwa futhi igcina ukushesha komzimba ngendlela enempilo futhi eqinile.

Izivivinyo abantu abazenzayo ziyahlukahluka, futhi ziyahluka phakathi kwezidingo zomuntu oyedwa kanye nomunye.Abanye babo bancamela ukubhukuda kunokuhamba noma ukwenza i-cardio ngaphezu kokuqeqesha isisindo. Abanye bazinika isikhathi ngokuzibophezela ezindaweni zokuzivocavoca noma amakilasi okuzivocavoca, kanti abanye bancamela ukuzakhela olwabo uhlelo.

Kunoma ikuphi, umuntu ufuna izindlela zokunciphisa izindawo ezithile emzimbeni hhayi ezinye, noma ukwakha ukwakheka komzimba akuthandayo.

Mayelana nalokhu, umqeqeshi wezemidlalo u-Hilda Al-Hammal Salha ukuqinisekisile ukuthi "ukusebenza endaweni ethile yomzimba kudinga ukusebenza emzimbeni wonke futhi ugxile kulezi zindawo ngendlela ehlukile ngokwesidingo somuntu ngamunye," wengeza ngokuthi "Izivivinyo zihlukaniswa phakathi kokuzivocavoca kwe-cardio nokuqeqeshwa kwesisindo, kodwa imiphumela yakamuva ekunciphiseni isisindo nokuqinisa umzimba izoshesha.

Ngaphambi kokungena kunoma yiziphi izinhlobo zokuzivocavoca, ukulahlekelwa amafutha endaweni ethile yomzimba, kufanele kuqashelwe ukuthi imidlalo kufanele ihambisane nokudla okunempilo, okusekelwe ku:

Ukwandisa amaprotheni ekudleni, okusebenza esikhathini eside ukunciphisa amafutha omzimba.

- Gwema ushukela kanye noshukela owengeziwe

- Ukunciphisa ama-carbohydrates ekudleni

- Yidla ukudla okunothe nge-fiber

Ngemuva kwalokho, kufanele wazi ukuthi izivivinyo ze-cardio zihlukaniswe izigaba eziningana:

Ukuhamba (i-treadmill), ukweqa izintambo, i-Elliptical, ukugijima, ukuhamba ngebhayisikili kanye nokuzivocavoca kwe-Aerobic.

Manje, kungenzeka ukukhuluma nge-calisthenics kulezi zindawo ezilandelayo:

1- Isisu: Le ndawo ingenye yezindawo ezibalulekile emzimbeni lapho umuntu efuna ukukhipha amafutha, kodwa okufanele kwaziwe ukuthi izinga lokudla lithinta kakhulu ukwakheka kwalawa mafutha. Ngakho-ke, kufanele ulandele ukudla okuhambisana nokuzivocavoca kwe-cardio ngaphezu kokuzivocavoca kwesisu nokhalo.

2- Uhlangothi olungezansi lomzimba Uhlangothi olungezansi lomzimba luhlanganisa amahips, amathanga nezinqe. Abesifazane bahlale behlushwa inkinga yokukhipha amafutha kulezi zindawo. Ngakho-ke, kunconywa ukuthi wengeze ukuzivocavoca kwe-squatting kuzivivinyo ezishiwo ngaphambilini. Ukuzivocavoca umzimba kungandiswa ngoba kusiza ukuqinisa nokuqinisa imisipha yezinyawo nezinqe.

3- Ukuzivocavoca kwe-Hands Triceps kanye ne-Biceps kusize ekuqiniseni indawo yezandla nokuzivimbela ekugegedeni ngokuhamba kwesikhathi.

Kulo mongo, uSalha waveza ukuthi “inani lokuprakthiza ukuvivinya umzimba ngalunye liphindaphindwa izikhathi ezingu-10, wenezela ukuthi inqubo yokwandisa leli nani iyahlukahluka kuye ngomgomo, kungakhathaliseki ukuthi ukuzuza isisindo noma ukuncipha.” Iphinde igcizelele "isidingo sokwenza lezi zivivinyo ngaphansi kokuqondiswa komqeqeshi, ngoba zingabangela ubuhlungu noma ubuhlungu be-disc, uma zenziwa ngendlela engafanele."

Nakuba ucwaningo lwesayensi selukhombisile ukuthi abantu abajima ngehora lesikhombisa kusihlwa bathola ukulala okungcono kunabanye. Nokho, uSalha wabonisa ukuthi “ukusabela komzimba kuyehluka kuye nomuntu, kodwa ekuseni nasemini kuyizikhathi ezingcono kakhulu zokuvivinya umzimba.”

Futhi uma umuntu kufanele azivocavoce ntambama noma ebusuku, “kungcono ukuthi kube amahora ama-3 ngaphambi kokulala, ngoba lokhu kuzivocavoca kukhulisa ukushaya kwenhliziyo nokumpompa igazi emzimbeni. Ngakho, izinga lokushisa lomzimba liyakhuphuka, futhi izinga le-cortisol liyakhuphuka ngayo, okuthinta inqubo yokulala.”

Ngokuphathelene nesikhathi sokuthola umphumela oyifunayo, umqeqeshi wezemidlalo waveza “ukubaluleka kokuvivinya umzimba kusukela ehoreni kuya ehoreni nengxenye, okungenani izikhathi ezintathu ngesonto nangaphezu kuka-XNUMX ngesonto,” echaza ukuthi “ ukufinyelela umgomo kudinga isineke nesikhathi, ngokuvumelana nokusabela komzimba ngamunye