Susa amafutha esiswini ngalezi zivivinyo

Susa amafutha esiswini ngalezi zivivinyo

Amafutha azungeze isisu angenye yamafutha amabi kakhulu ukubhekana nawo, ngoba anenkani futhi awanyakazi kalula. Ukwanda kwamafutha esiswini kanye namafutha e-visceral azungeze izitho zangaphakathi zomzimba womuntu kungalimaza impilo futhi kuholele ezimweni ezifana nesifo sikashukela, izinkinga zesibindi nesifo senhliziyo.

Ukuze ugweme izinkinga nokusiza ekunciphiseni amafutha esiswini, i-HealthShots yafinyelela kungcweti wokuqina womhlaba wonke u-Aminder Singh, owanikeza amathiphu alandelayo:

1. Zibekele umgomo ocacile

Isinyathelo sokuqala kungaba ukubeka umgomo ocacile wamafutha athile ofuna ukuwasusa kanye nesisusa sokwenza kanjalo. Isibonelo, uma ufuna ukunciphisa ubukhulu besisu sakho noma isisu esiswini, kufanele uqonde ukuthi kungani ufuna, okuzokusiza ukufeza imigomo yakho.

2. Ukuqeqeshwa kwemisipha emikhulu

Kuyoba yinzuzo ukugxila lapho uzivocavoca emaqenjini amakhulu emisipha, njengoba kuzosiza ukushisa amakholori amaningi. Ungenza ama-squats, ama-deadlifts, ukucindezela isifuba, ukuphakamisa umlenze kanye nezinye izivivinyo ezihlangene eziningi ezisebenza imisipha emikhulu.

Kulesi sigaba sokuzivocavoca, ngisho noma ungaqeqeshi imisipha yesisu, kuzosiza ukunciphisa amafutha aqoqwe esiswini. Ukuqeqeshwa kwesisu kubalulekile ekuthuthukiseni imisipha eyinhloko nakuba ingashisi ama-calories.

3. Ukunciphisa ama-calories

Ukushoda kwekhalori kuyindlela okufanele uhambe ngayo uma ufuna ukwehlisa isisindo. Isinyathelo esilandelayo kuzoba ukushisa amakhalori amaningi kunalawo owadlayo. Kungase kudingeke ukuthi unciphise u-20-25% wokudla kwakho kwansuku zonke ukuze ufike kuleli qophelo.

4. Ipulangwe

Ukuzivocavoca kwepulangwe, noma ukuzivocavoca kwepulangwe, ngendlela efanele njengoba kuboniswe esithombeni esingenhla, kungenye yezindlela ezingcono kakhulu zokuzivocavoca, ezizosiza ukuqinisa umgogodla wakho nokwandisa ukukhuthazela kwemisipha.

Lokhu kuvivinya umzimba okuyisisekelo nokusebenza okusebenzayo kusebenza imisipha ewumgogodla (i-rectus abdominis, imisipha yesisu kanye nama-glutes, kanye nomhlane ongaphezulu nophansi, amahlombe nama-glutes).

5. Hamba izinyathelo eziyi-12

Ukuhamba okungenani izinyathelo ze-12000 nsuku zonke kunomthelela ekwakheni umzimba oqinile, ukuthuthukisa impilo nokulahlekelwa isisindo.

6. Thuthukisa indlela yakho yokulala

Isici sokugcina nesibaluleke kakhulu isimiso sakho sokulala. Uma ulala futhi uvuke ngesikhathi, umzimba wakho uzolulama ngokushesha futhi amathuba okuthola amafutha esiswini azokwehla. Ngakho-ke, qiniseka ukuthi uthola okungenani amahora angu-7 kuya kwangu-8 okulala njalo ebusuku.

Izexwayiso zalezi zinkanyezi zonyaka ka-2023