eyodwa. Ingabe Ukuhamba Ngokusheshisa Nokugijima Kungasiza Ukunciphisa Amafutha Ethanga?
ezimbili. Ingabe Ama-squats Angasiza Ekwehliseni Amafutha Ethanga?
3. Ingabe Amaphaphu Angenza Ithanga Lakho Linciphe?
Ezine. Ingabe Kukhona Ukuzivivinya Okuqondile Kwethanga?
5. Ukubhukuda Kungasiza Kanjani Ukwehlisa Amafutha Ethanga
6. Izinguquko Kuphethini Yakho Yokudla Zingakusiza Kanjani Ukushisa Amafutha Ethanga?
7. Imibuzo Evame Ukubuzwa: Ungawehlisa Kanjani Amafutha Ethanga
Akunakuphikwa ukuthi ama-hips namathanga angaba yizindawo eziyinkinga kubantu besifazane. Phela, lawo amachashaza abonakala ehlushwa ukufakwa kwamafutha aphezulu. Ngakho-ke, nakuba kungafanele ukhathazeke ngokufinyelela 'igebe emathangeni', ungenza yonke imizamo ukunciphisa amafutha amaningi ezinqulwini nasemathangeni akho. Kodwa, okokuqala, udinga ukukhipha i-overall ukulahlekelwa isisindo isu indlela yokunciphisa amafutha ethanga ngempumelelo ehlanganisa ukudla nokuzivocavoca.
Nasi isiqondiso esiyisisekelo esibonisa ukuthi ungahamba kanjani ngokunciphisa amafutha emathangeni.
1. Ingabe Ukuhamba Ngokusheshisa Nokugijima Kungasiza Ukunciphisa Amafutha Ethanga?
Ukuhamba ngokushesha njalo kunconywa ochwepheshe bokufaneleka ngezinkulungwane zezinzuzo zakho. Awudingi imishini yobuchwepheshe obuphezulu kulokhu, vele ufake ipheya labaqeqeshi abahle. Ucwaningo oluningana oluvela emhlabeni wonke lubonisa ukuthi ukuhamba ngokushesha kungakwenza kanjani uqine futhi ube nempilo. Thatha ucwaningo olwenziwa abacwaningi baseNyuvesi yaseVirginia, olwabonisa ukuthi abesifazane abenza uhambo olufushane, olusheshayo kathathu ngesonto (kanye nakabili, olunejubane elilinganiselwe) balahlekelwa ngokuphindwe kahlanu. amafutha esiswini kunalabo abavele bahambe ngesivinini esilinganiselwe izinsuku ezinhlanu ngesonto.
Ukuhamba ngokushesha kungathuthukisa izinga lakho lokugayeka kokudla emzimbeni. Ukwenaba ngaleli phuzu, ukuhamba ngokushesha kungakhohlisa umzimba wakho ukuthi ungene ezinqolobaneni zamafutha ukuze uthole amandla. Ngaleso sikhathi, wakha imisipha futhi ukhuphule izinga lakho le-basal metabolic elibuye lisize ukushiswa kwama-kilojoule engeziwe usuku lonke ngisho nalapho ungazivocavoci. Ukuhamba ngokushesha kubhekwa njengokuzivocavoca okuhle kwe-cardio. Ngokusho kwe-The Stroke Association, ukuhamba ngokushesha kwemizuzu engu-30 nsuku zonke kusiza ekulawuleni umfutho wegazi ophakeme futhi ekwehliseni amathuba okushaywa unhlangothi ngamaphesenti angama-27.
Okubaluleke nakakhulu, ukuhamba ngokushesha kungakusiza ukuthi uzwise imilenze yakho futhi unciphise amafutha emathangeni. Ukuhamba kuthinta amathole akho, ama-quad nama-hamstrings futhi kuphakamise ama-glutes.
Ngakho-ke, nansi indlela yokuqalisa umzila osebenzayo wokuhamba, ngokusho kochwepheshe:
- Qala ngamaseshini wokuhamba wemizuzu engama-20 okungenani kathathu ngesonto. Kancane kancane yenza amashejuli okuhamba afika emizuzu engama-30 ngosuku.
- Lungisa ibanga noma isikhathi, kuye ngesimo sokuqina kwakho. Kufanele kugxilwe esivinini.
- Thola ubuchwepheshe obugqokekayo obungaqapha izinyathelo zakho futhi bugcine ukhuthazekile.
- Thola umngane ohambahambayo, ukuze uthole ugqozi oluthile.
- Bhalisela imijaho noma uhambo lokupha abantulayo, lapho uzizwa ujabulela ukuhamba ngokushesha.
- Ungakwazi ukwengeza okunye ukumelana. Ngokwesibonelo, ungakwazi ukuphatha a ubhaka osindayo. Lokhu kungenxa nje yokukwenza usebenze kakhulu.
Ukugijima nakho kungaveza imiphumela emihle, mayelana nokunciphisa amafutha emathangeni. Phakathi kwezinye izinto, ukugijima kungasiza ukuqinisa i-quadriceps, i-hamstring, i-hips, amathole kanye nemisipha ye-gluteus maximus. Vele uqiniseke ukuthi uthola izicathulo ezikhululekile zayo. Kodwa khumbula ukuthi kunezingozi ezithile ezihilelekile uma kwenzeka ugijima. Ngakho-ke, zifudumeze futhi ube negiya elifanele lokugijima endaweni.
Uhlobo lwePro: Udinga ukugcina ukuma okuhle ngenkathi uhamba. Ungadlali.
2. Ingabe Ama-Squats Angasiza Ekwehliseni Amafutha Ethanga?
Ungabiza ama-squats umngane omkhulu wentombazane! Phakathi kwezinye izinto, ama-squats angaqinisekisa amathanga amancane, imilenze e-sexy kanye nezinqe ezithonisiwe. Ochwepheshe bathi uma ufuna ukunciphisa amafutha ethanga, ama-squats kufanele abe yingxenye engenakuhlukaniswa yendlela yakho yokufaneleka. Lokhu ngokuyinhloko kungenxa yokuthi ama-squats ayinhlanganisela yokuzivocavoca ngakho-ke ahlomele kangcono ukusebenza yonke imisipha emathangeni akho; ingxenye engaphezulu yemilenze yethu ihlanganisa ama-quadriceps, ama-hamstrings, ama-hip adductors (imisipha yamathambo etholakala ethangeni) kanye nabathumbi (ngokuyisisekelo, imisipha ukufinyela kwayo kuhambisa isitho) kanye nama-squats kungasiza ukubenza basebenze ngokwengeziwe ngaleyo ndlela benze amathanga ethu abukeke ethonisiwe futhi amancane. Ngobubanzi, ama-squats azokwenza ukuthi ushise inani elimangalisayo lama-calories - akudingekile ukusho, lapho ushisa ama-calories engeziwe, ulahlekelwa amafutha amaningi. Ngaphezu kwalokho, ama-squats angakusiza ukuqeda i-cellulite engadingeki neyimbi. Ngokudala ingcindezi ethile ezithweni zangaphakathi zomzimba ophansi, ama-squats athuthukisa ukugaya futhi aqinisekise ukunyakaza kwamathumbu okushelelayo. Ama-squats nawo ayindlela enhle yokuqinisa imisipha eyinhloko njengoba ehlanganisa imisipha yakho ye-abs ne-back.
Njengoba ama-squats emayelana nokulinganisela, aqinisekisa ukuma okungcono. Kodwa kunesixwayiso: Uma ungawenzi kahle ama-squats, ngeke uthole izinzuzo ozifunayo.
Bese kuba okuthile okubizwa ngokuthi ama-squats athuthukisiwe. Ungangeza izisindo ukwenza ama-squats aphumelele kakhulu. Ungabamba ama-dumbbells ezingeni lakho lehlombe. Noma yini oyenzayo, thintana nomqeqeshi wakho kuqala.
U-Pallab Biswas, umphathi wejimu, uSolace, e-Kolkata, uphakamisa lezi zinyathelo zama-squats:
- Yima uqonde izinyawo zakho ziqhelelene cishe ngobubanzi obubodwa behlombe.
- Ukusuka lapho, ungakwazi ukunweba noma unciphise ukuma kwakho, kuye ngokuthi iyiphi imisipha oyiqondisayo - ukuma okubanzi kusebenza ama-hamstrings nama-glutes, kuyilapho ukuma okuncane kusebenza ama-quads.
- Khomba izinzwane zakho ngaphandle kancane, njengoba lokhu kusiza ukuzinzisa ukuma kwakho.
- Gcina izingalo zakho zeluliwe phambi kwakho.
- Pushela izinqulu zakho emuva, ugobe kancane amadolo akho abe engeli engama-degree angama-90.
- Kunokuba ugwadule uqonde phansi, ufuna ukugoba okhalo ucishe sengathi uhlezi esihlalweni esingabonakali.
- Qhubeka ugoba kuze kube yilapho umsipha wakho uhambisana nephansi. Amadolo akho akufanele adlule amathiphu ezinzwane zakho.
- Isisindo somzimba wakho kufanele sigxile ezithendeni zakho kunokuba sigxile ezinzwaneni zakho. Lokhu kuzokuvumela ukuthi ujule.
- Gcina umhlane wakho uqondile futhi ubheke phambili.
- Kubaluleke kakhulu ukugcina umhlane wakho uqondile ngenkathi u-squatting, ngaphandle kwalokho ungase ubeke ukucindezeleka okungadingekile emgogodleni okungaholela ekudonsweni kwemisipha noma i-disc herniated.
- Ukugcina isifuba sakho siphezulu namehlo akho ebheke phambili kuzokusiza ukuthi ugcine umhlane wakho uqondile njengoba u-squat.
- Zama ukugcina imisipha yesisu sakho ibambene ngenkathi wenza umsebenzi.
- Hamba kancane uye endaweni yokuqala.
- Yima isikhashana ngaphansi kwe-squat, bese ukhuphuka kancane ubuyele endaweni yakho yokuqala. Gcina umhlane wakho uqondile futhi uphakamise ukusuka ezithendeni zakho.
Uhlobo lwePro: Thatha ikhefu elincane phakathi kwama-squats.
3. Ingabe Amaphaphu Angenza Ithanga Lakho Linciphe?
Njengama-squats, amaphaphu nawo awumsebenzi ohlangene ongenziwa noma yikuphi. Uma uwenza kahle, amaphaphu angasebenza kakhulu ekwehliseni amafutha emathangeni. Ngaphambi kokuya ephashini, thintana nomqeqeshi wokufaneleka ongakuqondisa. Kufanele uqaphele - ungacindezeli imisipha noma amalunga.
Nansi inqubo eyisisekelo, njengoba ichazwe ngochwepheshe bokufaneleka: Okokuqala, khumbula ukugcina umzimba wakho ongenhla uqondile, amahlombe abuyele emuva. Nethezeka, gcina isilevu sakho siphezulu. Bheka uqonde bese uzama ukugxila ephuzwini elithile - ungabukeli phansi. Manje qhubekela phambili ngomlenze owodwa, yehlisa izinqe zakho kuze kube yilapho amadolo akho egobile cishe nge-angle engama-degree angama-90. Khumbula ukuthi idolo lakho langaphambili kufanele libe ngaphezu kwe-ankle yakho. Qinisekisa futhi ukuthi elinye idolo lakho alithinti phansi. Buyela endaweni yokuqala.
U-Pallab Biswas, umphathi wejimu, uSolace, e-Kolkata, uphakamisa lezi zinyathelo ukuze uthole ipayipi elifanele:
- Sukuma, uqonde. Beka izandla zakho okhalweni lwakho ukuze uthole ibhalansi eyengeziwe, uma kudingeka.
- Beka umlenze wakho wesokudla phambili, umlenze wesobunxele emuva, bese ugobisa umlenze wakho wesokudla edolweni, udale i-engeli engu-90 degree.
- Ukuze uvimbele ukulimala, qiniseka ukuthi idolo lakho langakwesokudla alidluli eqakaleni lakho.
- Cindezela isisindo sakho phansi ezithendeni zakho.
- Cindezela ubuyisele endaweni yakho yokuqala.
- Qedela inombolo oyifunayo yokuphindaphinda (ama-reps) bese ushintsha imilenze.
Uhlobo lwePro: Ungenza futhi amaphaphu ngensimbi eyisimungulu esandleni sakho.
4. Ingabe Kukhona Ukuzivivinya Okuqondile Kwethanga?
Yiqiniso, kukhona ukuvivinya umzimba okuthile okuqondise izingxenye ezithile zomzimba wethu. Ochwepheshe basikisela ibhuloho lebhola ukunciphisa amafutha emathangeni. Lokhu kunyakaza kuqondise emathangeni angaphakathi kanye nemisipha, ngokusho kukaBiswas. Weluleka ngezinyathelo ezilandelayo:
- Ukwenza ibhuloho lebhola, lala ngomhlane izinyawo zakho zibheke phansi futhi amadolo agobile. Gcina izingalo zakho zikhululekile emaceleni akho.
- Faka ibhola phakathi kwamadolo akho. Hlanganisa amadolo akho ndawonye ebholeni ukuze uhlanganise amathanga akho angaphakathi.
- Phakamisa izinqe zakho phansi, phezulu ngangokunokwenzeka, ngenkathi ucindezela ibhola. Bamba, bese wehlisa phansi. Phinda lokhu izikhathi ezingu-10-15.
Uhlobo lwePro: Noma yikuphi ukujima okuqondise izingxenye ezithile zomzimba wakho kufanele kwenziwe kuphela ngokuqondiswa okufanele okuvela kubaqeqeshi bokufaneleka.
5. Ukubhukuda Kungasiza Kanjani Ekwehliseni Amafutha Ethanga?
Ukubhukuda kungaba yindlela enhle yokunciphisa amafutha emathangeni nokuqinisa imilenze yakho. Lapho ubhukuda, yonke imisipha yakho iyasebenza. Ochwepheshe bathi imivimbo ethile yokubhukuda ingaba yinzuzo eyengeziwe ekunciphiseni amafutha emathangeni. Thatha imivimbo yebele. Indlela okhahlela ngayo emanzini ngenkathi ushaya amabele ingasiza ekuqiniseni amathanga nezinqulu zakho zangaphakathi.
Uhlobo lwePro: Funda i-aqua aerobics, okungaba ngcono nakakhulu ekunciphiseni amafutha emathangeni.
6. Izinguquko Kuphethini Yakho Yokudla Zingakusiza Kanjani Ukushisa Amafutha Ethanga?
Akubuzwa, ukulawula ukudla kwakho kuyingxenye ebalulekile yesu lakho lokulahlekelwa isisindo. Futhi lokho kuhlanganisa nokunciphisa amafutha emathangeni. Kufanele uqale ngokubonana nodokotela wezokudla kuqala. Lokhu kwakamuva kungakhipha ishadi lokudla okungaphephile ngemuva kokuqinisekisa izimo zakho zomzimba. Ungawi ngenxa yemfashini yokudla - lokhu akusho ukuthi konke ukudla okuthandwayo kubi. Vele ungazinqumeli wena. Futhi, landela amanye amaqhinga ayisisekelo okulawula ukudla. Ngokwesibonelo, ungazilambi noma ungadli ngokweqile. Kunalokho, lawula izingxenye zakho zokudla. Ukulawula ingxenye kungakusiza wehlise isisindo njengoba kusho ukuthi udla amakhalori ambalwa. Iqhinga liwukudla ngendlela efanele ukuze amandla atholakala ekudleni asetshenziswe umzimba wakho futhi angagcinwa njengamafutha.
Gwema ukudla ukudla okugayiwe okunjengamasoda, ama-chips namabhisikidi; gxila ekudleni okuphekwe ekhaya esikhundleni salokho. Melana nesilingo sokudla ukudla okulula phakathi kokudla. Uma kufanele udle okuthile, dla ukudla okunempilo njengebhotela lamantongomane noma amadiphu asekelwe iyogathi kumathosti kakolweni. Okokugcina, phuza amanzi amaningi - ochwepheshe batusa okungenani amalitha angu-2-4 ngosuku.
Ungase futhi ucabangele ukudla okune-carb ephansi okulandelayo, kodwa futhi, thintana nodokotela wakho kuqala:
Ukudla kwe-Atkins: Lokhu mhlawumbe uhlobo oludume kakhulu lokudla okune-carb ephansi, okulotshwa cishe kusukela ekuqaleni kwawo-70s. Izinguquko eziningana ziye zalandela phakathi namashumi eminyaka. Ngokuyisisekelo, lokhu kuthembisa ukushiswa kwamafutha ngokushesha ngokuzilambisa ama-carbohydrate. Uma ungekho ama-carbs, umzimba uzoncika emafutheni ukuze uthole amandla futhi uma ushisa amafutha amaningi, isisindo sakho sizoba sincane. Izinhlobo ezintsha zokudla kwe-Atkins azibeki mingcele emafutheni, kodwa ziphakamisa isabelo sansuku zonke se-carb esingu-20-25g. Yebo kulandelwa ngezigaba. Kukhona izingxabano ezivame kakhulu mayelana nokudla kwe-Atkins. Ezinye zezingozi zihlanganisa isiyezi, ukuqwasha, isicanucanu kanye nokuqunjelwa. Ukudla okuphezulu kwamaprotheni namafutha agcwele kungase kunyuse ingozi yesifo senhliziyo.
I-Keto: Ngokuyisisekelo kuwukudla okuphansi kakhulu kwe-carb, lapho kugcizelelwa ngokuphelele ukudla amaprotheni namafutha. Ukudla kuphoqa umzimba ukuthi ushise amafutha ngoba ungancika kuma-carbohydrate. Izinto okufanele zigwenywe kulokhu kudla irayisi, i-roti, i-pasta, ushukela nesinkwa noma amabhisikidi. Futhi izinto ezinamaphrotheni amaningi zifakiwe ekudleni - njengeqanda, inhlanzi, inkukhu nama-pulses. Kuthiwa ukudla kwe-keto kungenza abantu behle ngo-6-8 kgs ngenyanga noma ngaphezulu.
I-Paleo diet: Leli fomu likholelwa ekufakeni ekudleni kwakho ukudla okwakukhona ngaphambi kokuba uguquko lwezimboni luthathe izintambo. Kufana nokubuyela kulokho okhokho bethu benkathi ye-paleolithic ababekudla. Ngokuyisisekelo, ukudla kuncane kakhulu kuma-carbs futhi kugxile ekudleni inyama, imifino, izilimo eziyizigaxa, izilwane zasolwandle, amantongomane kanye nembewu. Ngaphezu kwalokho kuqeda ukudla okugayiwe ngokuphelele.
Uhlobo lwePro: Ukulawulwa kwengxenye nokudla okunempilo kungakhuphula imizamo yakho yokwehlisa isisindo futhi kunciphise amafutha emathangeni.
Imibuzo Evame Ukubuzwa: Ungawehlisa Kanjani Amafutha Ethanga
Q. Ingabe ukuhamba ngebhayisikili/ngebhayisikili kungasiza ukwehlisa amafutha emathangeni?
KUYA. Ngomzimba ophansi onethoni ngendlela engafanele, ukuhamba ngebhayisikili noma ukuhamba ngebhayisikili kuyinketho enhle. Uma wawukade uhamba ngebhayisikili useyingane, buyisa umkhuba. Ongoti bathi ukuhamba ngebhayisikili noma ukupedaliswa kwenza iningi lemisipha yemilenze isebenze. Ngaphezu kwalokho, ukuhamba ngebhayisikili kungashisa cishe ama-calories angu-400 ngehora - ukuze unciphise isisindo futhi unciphise amafutha emathangeni. Uthi u-Jhum Jhum R Shirali, umeluleki, ijimu yeSolace, e-Kolkata, 'I-American College of Sports Medicine incoma imizuzu engu-30 yokuzivocavoca okungenani izinsuku ezinhlanu ngesonto. Kungakhathaliseki ukuthi uhamba ngezinyawo, uyabhukuda, noma uyajikeleza, kubalulekile ukukhetha uhlobo lokuzivocavoca ongaluqeda ngokuqina okumaphakathi ukuze uthuthukise izinga lokushaya kwenhliziyo yakho futhi wandise ukushiswa kwekhalori. Enye yezinto ezinhle kakhulu ukuzivocavoca kwe-aerobic ngoba imilenze ibhayisikili. Ukuqina okuphansi kuyasiza ikakhulukazi kwabasaqalayo, futhi akucindezeli amadolo. Ukuhamba ngebhayisikili futhi kwandisa ukukhuthazela kwemisipha ku-hamstrings, amathole, i-glutes (imisipha ye-gluteal) kanye ne-quadriceps.'
Q. Ingabe i-yoga ingasiza ekunciphiseni amafutha emathangeni?
KUYA. Ongoti bokufaneleka bathi kukhona okuhle kakhulu asana ezifana ne-utkatasana kanye ne-janu sirsasana ezingakusiza ulahlekelwe amafutha ethanga. Kodwa ungazami ngokwakho. Ukubonisana nomqeqeshi we-yoga ofanele kubalulekile.
