Imizimba yethu iza ngezinhlobo nezinhlobo ezahlukene. Ungaba nomumo ophelele we-hourglass, noma ube nokwakheka komzimba wekhoni enamabhasi amakhulu nemilenze emincane. Noma ungase ube nohlobo lomzimba we-ectomorph futhi ngenxa yalokho ube mnene kakhulu, noma ube i-endomorph ejwayele ukukhuluphala kalula. Kodwa akunandaba ukuthi umzimba wakho umi kanjani noma uluhlobo luni, sikutholele ukudla okunabile kanye nesimiso sokujima esizokusiza uhlale usesimweni esihle. Ngakho-ke vele ukhombe ukuthi isakhiwo sakho sinjani bese uqala ukusebenza kuso.
eyodwa. Izinhlobo zokuma komzimba wesifazane
ezimbili. Isimo somzimba we-hourglass
3. Isimo somzimba esingunxande
Ezine. Isimo somzimba wekhoni
5. Umumo womzimba wesipuni
6. izinhlobo zomzimba
7. Uhlobo lomzimba we-Ectomorph
8. Uhlobo lomzimba we-Mesomorph
9. Uhlobo lomzimba we-Endomorph
Izinhlobo zokuma komzimba wesifazane
Isimo somzimba we-hourglass
Emfanekisweni wakudala womumo womzimba wesishiyagalombili, umzimba ufana, kahle, umfanekiso 8. NjengoMalaika Arora Khan, isibonelo. UMalaika unomfanekiso we-hourglass onokhalo oluncane olubambe umzimba wakhe phakathi. Uma unomumo womzimba wengilazi wehora, isifuba sakho nezinqulu zicishe zilingane ububanzi, kuyilapho unokhalo oluncane. Ngakho-ke izingubo ze-skater zingumngane wakho omkhulu, futhi izindaba ezinhle ukuthi, indawo encane emaphakathi ingxenye yempi yakho oyinqobile. Izindaba ezimbi ukuthi, uvame ukunqwabelanisa ama-kilo emathangeni, ezinqulwini nasezingalweni ezingaphezulu—okuyizindawo ezinzima kakhulu ukwehlisa isisindo kuzo.
Umhlahlandlela wokujima womumo womzimba we-hourglass
1. Zibandakanye emidlalweni eminingi yangaphandle.
2. Ukubhukuda ihora nsuku zonke kulungele lolu hlobo lomzimba, njengeminye imidlalo ye-cardio ephezulu efana nokuhamba ngebhayisikili nokugijima.
3. Ungakhohlwa ukwengeza izisindo emsebenzini wakho.
4. Ama-bicep nama-tricep curls ayimfuneko, kanjalo nesisindo somzimba esiyisisekelo njengama-squats nama-pull-ups. Izindaba ezinhle ukuthi, ungahamba kalula ku-abs Workout!
Umhlahlandlela wokudla womumo womzimba we-hourglass
Nakuba ungase ukwazi ukufaka ama-calories ngaphandle kokuba ukhalo lwakho likunikeze, liqonda ngqo kwezinye izingxenye zomzimba wakho!
1. Gwema imifino yezimpande ezinesitashi njengobeet, izaqathi namazambane.
2. Khetha esikhundleni salokho, ngemifino eluhlaza njenge-broccoli ne-zucchini.
3. Uma kufanele uyofuna imifino engaluhlaza, zama i-brinjal noma ubhatata esikhundleni salokho.
3. Inqwaba yokudla okunothe nge-omega 3 njenge-salmon kufanele nayo ingene epuletini lakho.
4. Uma ungumuntu ongadli imifino, imbewu efana nefilakisi nayo igcwele i-omega-3 fatty acids.
Isimo somzimba esingunxande
Unxande noma uhlobo lomzimba werula, njenge-Anushka Sharma, lunikeza ukubonakala kwesimo esiqondile. Umlingisi akanawo amajika amaningi, futhi amafutha omzimba wakhe ahlukaniseke ngokulinganayo, futhi ukhalo aluncane kakhulu kunezinqe kanye ne-bust. Lokhu kungase kuzwakale kungathandeki, kodwa ngezeluleko ezifanele, labo abanomumo womzimba ongunxande bangadlala ngamandla abo futhi babe sesimweni esingokoqobo.Umhlahlandlela wokujima womumo womzimba ongunxande
1. Okokuqala, zama ukugxila ekwenzeni ukhalo lwakho lungene kancane. Hamba kanzima kuwo wonke ama-abs exercises.
2. Ukuhlala okugcwele kuzokusiza, njengoba kuzokwenza ne-kickboxing ngisho nomsebenzi ojabulisayo njenge-rollerblading! IHatha Yoga inezinzuzo eziningi futhi.
3. Zijwayeze i-asanas njengesikebhe (navasan) negeja (haalasan) okungenani kabili ngosuku, ukuze ubone izinzuzo ezibonakalayo.
4. I-Pranayama ingelinye ithuluzi lokuqina. I-Kapalabathi Pranayama isiza ukuzwakala kwesisu, kuyilapho futhi iletha izinzuzo eziningi engqondweni nasemphefumulweni.
5. Futhi ngenkathi ugxile kulawo ma-abs, ungakhohlwa ukugcina wonke umzimba wakho usesimweni ngokuhamba okusheshayo imizuzu eyi-15-20 nsuku zonke.
Umhlahlandlela wokudla womumo womzimba ongunxande
1. Gwema iziphuzo ezine-carbonated nama-carbohydrate amhlophe. Faka irayisi elimhlophe esikhundleni selayisi elinsundu, noma elibomvu.
2. Isinkwa esimhlophe singashintshwa ngokusanhlamvu okuningi, noma ngisho nenketho engenayo i-gluten.
3. Thola ama-carbohydrate ayinkimbinkimbi ekudleni kwakho njengobhatata, kanye nokunye ukudla okunomsoco njengokotapheya, amasardine, amantongomane axutshwe nembewu.
4. Zama ukupheka ukudla ngamafutha omnqumo, noma ngamafutha omnquma acindezelwe abandayo noma kakhukhunathi ukuze uthole izinzuzo ezengeziwe zezempilo.
5. Yithi cha kumaswidi.
Isimo somzimba wekhoni
Ngokuvamile eyaziwa ngokuthi uhlobo lomzimba we-apula, ikhoni iza namahlombe amakhulu namahlombe abanzi, ukhalo oluwugqinsi, kodwa okhalo oluncane nemilenze emincane, njenge-Sonakshi Sinha. Kafushane, cabanga lesi simo somzimba njengekhoni ehlanekezelwe. Nakuba lolu hlobo lomzimba lungase lungabi lukhulu ngempela, luvame ukubukeka lunzima kakhulu kunalokho oluyikho ngenxa yendlela umzimba wabo ohlelwe ngayo, futhi amafutha asakazwa. Njengoba abantu abaningi bevame ukubona isisindo somuntu ngokubheka umzimba wabo ongaphezulu, lolu uhlobo lomzimba olunzima ikakhulukazi ukugqoka nokubhekana nalo.
Igayidi yokuzivocavoca yokuma komzimba we-cone
1. Esikhundleni sokuyovivinya umzimba njalo, zama ukuqeqeshwa kwesikhashana, ngokuqhuma okungazelelwe kokujima okunamandla aphezulu okushintshana nokujima okunezinga eliphansi.
2. Mangaza umzimba wakho njalo-ungawuvumeli uwele esimisweni.
3. Sebenzisa izisindo zomzimba ngokuphumelelayo ukuze uzivocavoce njengama-burpees nama-squats, kodwa gwema ukusunduza nokudonsa okuningi njengoba kuvame ukunqwabelanisa umzimba wakho ongaphezulu.
Umhlahlandlela wokudla womumo womzimba wekhoni
Lolu hlobo lomzimba luthambekele ekubeni negilo kanye nezinkinga zikashukela egazini, uma ukudla kwabo kushiywe kungahloliwe.
1. Zama futhi ungabi ne-gluten.
2. Namathela okusanhlamvu okufana nonyaluthi, i-oatmeal nequinoa, kanye nemikhiqizo yobisi enamafutha amancane kanye nobhontshisi nophizi.
3. Amaqanda nezithombo ezinye izinketho ezinhle ongazifaka ekudleni kwakho.
4. Gwema ukudla okungase kwenyuse ushukela egazini—ama-carbohydrate acolisisiwe, ushukela, ngisho nemifino enesitashi eyeqile.
Umumo womzimba wesipuni
U-Ileana D'Cruz uyisibonelo somumo womzimba wesipuni. Cabanga ngalo mzimba njengokhezo oluqondile, olume mpo nengxenye ebanzi ibheke phansi. Endabeni ka-D'Cruz, isifuba sakhe nokhalo kuncane, kuyilapho izinqe zinkulu kunomzimba wonke. Lolu hlobo lomzimba luvame kakhulu emizimbeni yamaNdiya-omunye uvame ukuba mncane futhi omncane-owenziwe phezulu, kodwa uthola izibambo zothando, isisindo-kanye nebhande-ezinqulwini, emathangeni nasesiswini, okwenza imilenze yomuntu ingabonakali.
Igayidi yokuzivocavoca yokuma komzimba wesipuni
1. Izinkezo kufanele zihambe kalula ezisindweni, njengoba lezi zivame ukufaka i-girth emzimbeni ophansi.
2. Kunalokho, yenza izivivinyo zomzimba wonke njengokweqa nokuhamba ngokushesha.
3. Ukwakha imisipha emzimbeni wakho ongaphezulu, zama ukucindezela ibhentshi noma ama-push-ups.
4. Ukuphakamisa imilenze kuwumqondo omuhle wokuphakamisa imilenze yakho—umlenze owodwa nowaseceleni uphakamisa womabili.
5. I-Ashtanga yoga ingumngane wakho.
6. Zilolonge okungenani ihora njalo ngelinye ilanga.
Umhlahlandlela wokudla womumo womzimba wesipuni
1. Khipha amafutha agcwele ekudleni kwakho, nezinye izinto eziya ngqo esiswini.
2. Kunalokho, khetha imithombo yemvelo yamafutha njengobisi, izithelo ezomile nokudla okulula okubhakiwe esikhundleni sokuthosiwe.
3. Amaprotheni angenawo amandla—inyama emhlophe, imifino eluhlaza enamahlamvu namalentili—ayinto okufanele ube nayo.
4 .Yidla amasaladi amaningi, kodwa gwema izithelo ezimnandi kakhulu; ingxenye eyodwa nje ngosuku izokwenza.
3 izinhlobo zomzimba
Uhlobo lomzimba we-Ectomorph
I-ectomorph izoba yi-lithe, inemilenze emide futhi ibe nethambo elincane, ibe namafutha omzimba amancane kakhulu kanye nemisipha, njengo-Sonam Kapoor, isibonelo. Umzimba ofana nowakhe untekenteke futhi wakhiwe ngobunono, futhi bakuthola kunzima ukukhuluphala noma ukwengeza imisipha. Umzimba wabo uzoba ngomugqa, namahlombe amancane, isifuba nezinqe. Ama-Ectomorphs anemetabolism esheshayo nephumelelayo futhi ngokuvamile awasebenzi kakhulu.
Umhlahlandlela wokuzivocavoca wohlobo lomzimba we-ectomorph
Ama-Ectomorphs adinga ukuqeqeshwa kanzima ngoba ukukhula kwawo kwemisipha kuhamba kancane. Qala ngokuqeqeshwa kwesisindo futhi ukulandele nge-indoor cardio Workout. Kufanele usebenze ihora elilodwa nsuku zonke. Ukujima kufanele kube kufushane futhi kuqine kugxile emaqenjini amakhulu emisipha. I-Cardio ingancishiswa njengoba ukuzuza isisindo kunzima ngokwanele. Gxila ezingalweni, esifubeni, emhlane, emilenzeni nasemahlombe. Yenza izivivinyo ezisebenza kuzo zonke izingxenye zomzimba. Ukuzivocavoca okuhlukene okusebenzela izingxenye zemisipha ezahlukene kuzokunikeza imiphumela emihle. Okunye kokuzivocavoca okuhle kakhulu kwama-ectomorphs ama-basic squats, imigqa, ama-step-ups nama-push-ups. Ungaphinda uzame i-treadmill futhi wenze i-kickboxing.
Umhlahlandlela wokudla wohlobo lomzimba we-ectomorph
Umsebenzi oyinhloko i-ectomorph-noma, i-Ecto-idinga ukubhekwa ukukhuthaza ukuzuza kwemisipha. I-Ecto ileya ntombazane enesikhumba esivamile ekwazi ukudla usuku lonke futhi imetabolism yayo esheshayo ivutha kukho konke njengomlilo wequbula. Ngokuvamile, ama-ectos anesakhiwo esincane esinamalunga amancane kanye nemisipha ethambile. Ngokuvamile unemilenze emide futhi unehlombe elincane. Cabanga ngo-Deepika Padukone noma u-Kalki Kochlin; Abhishek Bachchan noma Farhan Akhtar. Ama-Ectomorphs akuthola kunzima kakhulu ukuzuza isisindo.
I-ectomorph idinga ukukhulisa ama-calories ekudleni kwayo ngohlelo lokudla lokwakha umzimba olulinganiselayo ukuze ithole imisipha. Njenge-ectomorph eluhlaza okwesibhakabhaka kwangempela, udinga ukufaka amakhalori angu-1,000 noma njengokumaphakathi, ama-calories angu-750 angeke abe buthakathaka kakhulu kumazinga akho okunakekela. Akufanele ukhathazeke ngokuthi ukudla kwenani elikhulu kangaka lama-kilojoule kuyalinyusa yini izinga lamafutha emzimbeni wakho. Eqinisweni, lawa ma-calories asiza ama-ectos ekukhuleni ngokushesha kwemisipha futhi awalungise njengoba enamazinga aphezulu e-metabolic.
Udokotela wezokudla uShweta Prasad uncoma izithasiselo. Ngokuvamile, ama-ectomorphs angalahlekelwa amafutha kalula kakhulu okwenza ukusika emuva emisipha ethambile kube lula kuwo. Ngakho-ke ungaqedi ukudla nganoma yisiphi isizathu futhi uzodinga ukudla kakhulu kunokujwayelekile, kuxwayisa uPrasad. Uma futhi noma nini lapho kudingekile, gwema ukudla okungenamsoco nokudla okuthosiwe. Yidla ukudla njalo ngehora elilodwa, imizuzu engu-30 (okungenani ukudla okuyisithupha ngosuku) njengoba ukhiye uwukuba nama-calories amaningi kunalawo owashisayo. Amaprotheni, ama-carbs namafutha ngokwesilinganiso samaphesenti amakhalori angaba amaprotheni angu-40, ama-carbs angu-40 namaphesenti angu-20 amafutha. Ukudla ama-carbohydrate ayinkimbinkimbi njenge-pasta, irayisi, isinkwa sokusanhlamvu, nezithelo ezomisiwe kungakusiza uthole imiphumela ephezulu. Phuza amanzi amaningi ukuze ugcine imisipha yakho inamanzi futhi uphumule ngokwanele—okudingekile—ukuze uthole isisindo esiphelele namandla emisipha, kuphetha yena.
Uhlobo lomzimba we-Mesomorph
Okokuqala, i-mesomorph inesakhiwo esikhulu samathambo, imisipha emikhulu kanye nomzimba wemvelo we-athletic. NjengoBipasha Basu. Benza abadlali bezemidlalo abakhulu, ukuma kwabo kwemvelo kanye nekhono lokufaka imisipha kuyisibusiso. Iningi labo likuthola kulula kakhulu ukuzuza nokuncipha. Bavame ukuba namandla ngokwemvelo, okuyisisekelo esiphelele sokwakha imisipha.
Umhlahlandlela wokujima wohlobo lomzimba we-mesomorph
Ama-Mesomorphs kufanele ahambe nge-cardio evamile ukuvimbela umzimba ukuthi ungafaki isisindo. Yenza ukuqeqeshwa kwesisindo esilula ukuya kokumaphakathi kathathu ngeviki ukuze ulolonge futhi uqophe imisipha. Ukuqeqeshwa kwesekethe nakho kuzosiza ukwandisa amandla namandla. Umzimba wakho uzivumelanisa nezimo ngokushesha ukuze wenze izinqubo zokuzivocavoca, ngakho qhubeka ushintsha uhlobo lwakho lokujima.
Umhlahlandlela wokudla wohlobo lomzimba we-mesomorph
Uma ushaya ijimu ngokuzinikela nsuku zonke, usebenza ngohlelo lokusika amakhukhi kumagazini noma umqeqeshi wakho, udla kahle, ungase ushaye indiva isici esincane esingaba nomphumela omkhulu ngempumelelo yakho ejimini—yakho. uhlobo lomzimba. Ukuma okuyisisekelo komzimba wakho nezici kuzoba nezinzuzo nezingozi uma kuziwa ekuzuzeni noma ekunciphiseni isisindo. Kwabangafundile, kunezinhlobo ezintathu zemizimba eyisisekelo: I-Endomorph—i-diva egcwele umzimba— a.k.a. YOU; U-Ectomorph—owesifazane ozacile ngojantshi owethula amabhrendi ayinkulungwane futhi okokugcina, i-Mesomorph noma i-Meso—umdlali oletha igolide ekhaya elivela kuma-Olympics.
Imvamisa, ama-mesos enza kahle kakhulu ngokudla okunengxubevange yama-carbohydrate, amaprotheni, namafutha. Inani lokudla ezikudlayo nalo lincike ezingeni lokuzivocavoca. Eqinisweni, ama-mesos adinga ukugcina ukudla kwawo ama-carbohydrate phakathi kwamaphesenti angama-40 namaphesenti angama-60. Isazi sokudla u-Shweta Prasad weluleka Ingxenye yokudla evamile ye-meso kufanele iqukathe ukudla okuhlukaniselwe usayizi wesibhakela esinebhola—lowo usayizi wengxenye eyodwa, ngokwezwi nezwi. Isibonelo, owesifazane we-meso kufanele afake esidlweni ngasinye intende yesandla esisodwa sokudla okuminyene kwamaprotheni; isibhakela esisodwa semifino; inkomishi eyodwa yokudla okuminyene kwe-carb; isithupha esisodwa sokudla okunamafutha. UPrasad uqhubeka weluleka ngokuthi i-mesomorph idinga ukuhlephula ukudla kwayo kube okuncane noma okuncane okuhlanu usuku lonke. Okokugcina, uphinde axwayise ngokuthi ama-mesos kufanele akhumbule ukudla ama-calories anele ukuze alondoloze imisipha yawo. Ngakho yenza ama-calories akho abalwe ngokukhetha ukudla okuphelele kunokudla okugayiwe, okuvame ukuba nezakhamzimba eziningi futhi kunciphise amafutha angenampilo, usawoti kanye noshukela. Gxila emifino engenasitashi, izithelo ezintsha, amaprotheni angenawo amandla, okusanhlamvu, imikhiqizo yobisi ephansi noma engenawo amafutha kanye namantongomane nembewu.
Uhlobo lomzimba we-Endomorph
Ama-endomorphs ajwayele ukuba nezibalo ezigobile nezigcwele futhi umzimba ugcina amafutha kalula. Cabanga ngoVidya Balan. I-metabolism yabo iyancipha. Umsipha namafutha kugxile emzimbeni ophansi. Lolu futhi uhlobo lomzimba olunzima kakhulu ukuba nalo uma ubheke ukuphatha isisindo sakho kanye nokuqina komzimba wonke.
Umhlahlandlela wokujima wohlobo lomzimba we-endomorph
Ama-endomorphs adinga ukulalela imizimba yawo kakhulu. Yenza ukuzivocavoca kube yingxenye yesimiso sakho. Ukuqeqeshwa kwe-High-intensity interval (HIIT) kanye ne-CrossFit zilungele labo abanohlobo lomzimba we-endomorph. Kudingeka futhi wenze ukuqeqeshwa kwesisindo nokuqeqeshwa kokukhuthazela okulinganiselwe. Yidla amafutha namaprotheni ekhwalithi enhle futhi unciphise ukudla kwakho ama-carbohydrate ukuze ukhulise ukwakheka komzimba.
Umhlahlandlela wokudla wohlobo lomzimba we-endomorph
Uhlobo lomzimba womuntu alugcini nje ngokusiza ekunqumeni ukuthi umuntu ulahlekelwa noma ukhuluphale kalula kangakanani, kodwa futhi lungathinta kakhulu ukuthi hlobo luni lokudla olwenza umzimba womuntu lube ngcono futhi kusize ukunciphisa isisindo. Isibonelo, i-ectomorph ingadla noma yini ngaphandle kokuthola ikhilogremu, kuyilapho i-endomorph izwela i-carb. Ngokudabukisayo, ngokungafani nezinye izinhlobo zomzimba, laba bamuva nabo bakuthola kunzima ukwenza imikhuba yokudla engemihle ngokuzivocavoca. Kudingeka alungise indlela adla ngayo ukuze ehlise isisindo, azizwe enamandla, futhi abe nempilo enhle.
Ucwaningo olwenziwa yi-American Medical Association lubonisa ukuthi uma kuqhathaniswa nezinye izinhlobo zomzimba, esinye sezizathu ezenza i-endomorph ibe nzima kakhulu nesisindo sayo ingoba izwela kakhulu ngisho nokudla kancane kancane. Uma kuhunyushwa, kusho ukuthi lawo ma-calorie engeziwe maningi amathuba okuthi agcinwe njengamafutha uma kuqhathaniswa ne-ectomorph, okulandela ukuthambekela okukhulu kokugcinwa kwamafutha. Isilinganiso se-macronutrient (isilinganiso samaprotheni, ama-carbohydrate namafutha) siyisisekelo ekwehleni kwesisindo kanye nokulingana.
Ama-endomorphs asebenza kangcono ekudleni okufana ne-Paleo; isilinganiso se-macronutrient esimaphakathi esisebenzela ama-endomorphs ukufaka ama-carbs angama-40%, amaprotheni angama-35% kanye namaphesenti angama-30 amafutha ekudleni kwawo. Sika yonke imithombo engenampilo yama-carbohydrate, njengoshukela, ipasta emhlophe nelayisi elimhlophe. Kunalokho, khetha imifino enamaqabunga phezu kwamazambane kanye nommbila. Futhi, faka okusanhlamvu okugcwele ifayibha ephezulu njengerayisi elinsundu nelasendle; bakhetha amaprotheni amancane njengenhlanzi, inkukhu kanye ne-tofu futhi bathanda amafutha anempilo e-monounsaturated afana namafutha omnqumo nama-walnuts.
IZITHOMBE: U-Yogen Shah no-Shutterstock
