Ufuna Ukulahlekelwa Amafutha Ethanga? Zama Lezi Zivivinyo Eziyisithupha

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Neha Ghosh Ngu UNeha Ghosh ngoJulayi 28, 2020| Kubuyekezwe ngu USusan Jennifer

Ngabe ijean yakho ilingana kancane? Ngabe ukhathazekile ngamafutha athe xaxa anqwabelene emathangeni akho futhi ucabanga ukuthi uzowashisa kanjani ngempumelelo? Ungabe usakhathazeka, kulesi sihloko sizokhuluma ngokuzivocavoca ukunciphisa amafutha ethanga.

Kuyinto ejwayelekile futhi enempilo ukuba namafutha omzimba futhi kudingeka inani elithile lawo kuphela ukuze umzimba usebenze kahle [1] . Kepha, okweqile kwayo kungadala izinkinga eziningi zempilo.



ukuzivocavoca ukunciphisa amafutha ethangeni

Bobabili abesilisa nabesifazane banamafutha omzimba futhi imvamisa kuthanda ukuqoqeka emathangeni, ezinqeni nasezinqeni [okubili] . Abesifazane, ikakhulukazi, banamafutha amaningi esihlalo esikhwameni agcinwa emathangeni angaphandle ngoba anokhalo olukhulu uma kuqhathaniswa nabesilisa [3] .

Kukhona izivivinyo ezithile ezingasiza ekwehliseni amafutha ethanga. Kepha kanye nalezi zivivinyo ukudla ukudla okunempilo nokufaka izinguquko ezithile zendlela yokuphila kuyadingeka ukukusiza ukuthi uthole imiphumela emihle ehlala njalo.



Sibhale phansi izivivinyo ezingasiza ukunciphisa amafutha ethanga.

Uhlelo

1. Izikwele

Izikwele, ezaziwa nangokuthi inkosi yokuzivocavoca ikakhulu zibhekise kakhulu kuma-quadriceps nasezintanjeni emathangeni nase-gluteus [4] , [5] . Ukuzijwayeza lo msebenzi kungasiza ukukhipha amathanga akho nokunciphisa amafutha ethanga.

Ungakwenza kanjani:



Yima uqonde imilenze yakho ububanzi ububanzi okwehlukanisiwe.

● Gobisa amadolo akho kancane ngokucindezela i-gluteus yakho emuva futhi ugcine umhlane uqonde.

● Yehla aze amathanga akho afane naphansi.

● Bamba lesi sikhundla imizuzwana eyi-10 bese usukuma kancane ubuyela endaweni ejwayelekile.

ungayikhipha kanjani inshungama kumajini

● Phinda inqubo ngamasethi ayi-10.

Ithiphu: Ungazikhiphi ngokweqile njengoba ungalimaza idolo lakho.

Uhlelo

2. Izikwele ezibanzi

I-squat ebanzi noma i-sumo squat yehlukile kuneyesikwele esijwayelekile. Ku-squat ejwayelekile, imilenze ibekwa ububanzi benyonga futhi izinzwane zibheke phambili, kanti, esikweleni esikhulu izinyawo zisesimweni esibanzi izinzwane zivele nge-degree yama-45 degrees. I-squat ebanzi ihlose imisipha yangaphakathi yethanga, i-gluteus, i-quadriceps, imisipha kanye ne-hip flexors.

Ungakwenza kanjani:

Yima izinyawo zakho zibanzi ngaphezu kobubanzi behlombe (cishe ngamamitha amathathu kuya kwamane), izinzwane zavela kuma-degree angama-45 futhi ugcine izandla zakho ezinhlangothini zakho.

● Gcina umqolo wakho uqonde, ubheke uqonde nasesifubeni. Yehlisa ngokugoba amadolo akho.

● Uma amathanga akho esefana naphansi, beka amandla ezithendeni zakho ukumela umugqa owodwa.

● Phinda ukuvivinya umzimba izikhathi eziyisishiyagalombili.

Ithiphu: Qiniseka ukuthi awuwenzi ngokweqile amadolo akho.

Uhlelo

3. Ukuphakanyiswa komlenze oseceleni

Ukuphakanyiswa komlenze oseceleni kungenye indlela yokuzivocavoca engafakwa esimisweni sakho sokuzivocavoca. Lokhu kuvivinya umzimba kubandakanya ukufaka umlenze kude nomugqa womzimba okwenziwa ngokulala ohlangothini lwakho. Ukuphakanyiswa komlenze oseceleni kuhlose i-gluteus, amathanga nemisipha ye-hip. Lokhu kungaba umsebenzi osebenzayo wokunciphisa amafutha ethanga [6] .

Ungakwenza kanjani:

okufanele ukwenze ngokunyakaza okuxekethile

Beka uhlaka phansi. Lala phansi ngakwesobunxele sakho noma ngakwesokunxele sakho, noma isiphi isikhundla onethezekile kuso.

● Gcina umzimba wakho ulayini oqondile kusuka ekhanda kuye ozwaneni uvule imilenze yakho phezulu nangaphezulu.

● Gcina ingalo eyodwa ngaphansi kwekhanda lakho ukwesekwa bese ubeke enye ingalo phambi kwakho ukuze uthole ukwesekwa okungcono.

● Ngenkathi ukhipha umoya, ngobumnene phakamisa umlenze wakho owodwa phezulu ngangokunokwenzeka. Musa ukwelula umlenze wakho.

● Donsela bese ubuyisela umlenze wakho endaweni lapho uqala khona.

● Phinda lo msebenzi izikhathi eziyishumi.

Ithiphu: Lapho wenza ukuvivinya umlenze ohlangothini, gwema ukuphakamisela umlenze wakho phezulu kakhulu bese wehlisa kancane lapho uzwa ubunzima kumhlane wakho ophansi.

Ref Ref: I-Youtube

Ukuzivocavoca Okungu-10 Okuhle Kwamehlo Akhathele

Uhlelo

4. Phakamisa umlenze / i-gluteus

Ukuphakamisa umlenze we-Back / gluteus kuwumsebenzi omuhle wabaqalayo. Isebenza kwimisipha ye-gluteus nemisipha engakusiza ukufezekisa amathanga anciphile kalula ekhaya. Ngaphezu kwalokho, ukwenza lo msebenzi kuzosiza ukukhipha imisipha.

Ungakwenza kanjani:

Beka uhlaka phansi. Lala phansi ubheke uhlaka, uhlanganise iminwe yakho bese ubeka ibunzi lakho kuyo.

● Kancane, phakamisa umlenze wakho wesokudla bese wehlisa umlenze wakho phansi lapho uqala khona.

● Phinda lo msebenzi bese ushintsha imilenze yakho.

● Yenza lo msebenzi izikhathi eziyishumi.

Ithiphu: Musa ukugoba iqolo ngenkathi wenza lo msebenzi ukuvikela ubunzima kumhlane wakho ophansi.

I-Ref yesithombe: Healthline

Uhlelo

5. Phakamisa umlenze wangaphambili

Ukuphakamisa umlenze wangaphambili kungenye indlela yokuzivocavoca engakusiza uthole amathanga anciphile. Lokhu kuvivinya kusebenza kuma-quadriceps naku-hip flexors. Ungenza ukuvivinya umlenze wangaphambili ngenkathi umile futhi ulele futhi.

Ungakwenza kanjani:

Isikhundla sokuma

Yima uqonde ulinganise umzimba wakho ngokubeka sonke isisindo sakho emlenzeni owodwa.

● Gcina izinzwane namaqakala wakho emile futhi uphakamise omunye umlenze wakho phezulu naphansi phambi komzimba wakho.

● Qiniseka ukuthi imilenze yakho iqonde ngesikhathi sokuvivinya umzimba.

● Manje, yenza lo msebenzi ngokushintsha imilenze yakho.

● Phinda lo msebenzi izikhathi ezi-5 kuye kwezingu-10.

Ithiphu : Uma uphakamisa umlenze wakho phezulu, ungabuyiseli umzimba wakho ongaphezulu emuva. Yigcine iqondile.

Ukulala phansi isikhundla

ngingadla i-pasta ngesikhathi sokukhulelwa

Beka uhlaka phansi. Lala phansi ngomhlane bese ugcina umlenze wakho wokunene uqonde ngqo phambi kwakho bese ugoba umlenze wakho wesobunxele ngezingalo ezibekwe eceleni kwakho.

● Khulisa kancane umlenze wangakwesokudla uze ufinyelele ebangeni elifanayo lomlenze wakho wesobunxele.

● Bese wehlisa umlenze kancane.

● Phinda lokhu ukuphindaphinda okuyishumi bese wenza okufanayo ngomlenze wakho wesobunxele.

I-Ref yesithombe: i-sportsinjuryclinic, ukuqina kwesibindi

unganciphisa kanjani amanoni ethangeni
Uhlelo

6. Kukhahlela imbongolo

Ukuzivocavoca ukukhahlela izimbongolo, okwaziwa nangokuthi ukunwetshwa okhalweni okunezinyawo ezine kanye nokukhahlela emlenzeni ogobile, kuwukuzivocavoca okungcono kakhulu kokusebenzisa imisipha yakho ebuthakathaka, iqembu lemisipha emithathu elisezinqeni. Imbongolo ikhahlela ithoni, iqinisa futhi iqinise i-gluteus, ekunika izinqe eziqinile. Lokhu kuvivinya kuhlose i-gluteus maximus, enkulu kakhulu futhi enamandla kunayo yonke imisipha emithathu yobukhazikhazi.

Ungakwenza kanjani:

Beka uhlaka phansi. Thola phansi ezintendeni zezandla zakho nasemadolweni akho ukuthi izandla zakho zingaphansi kwamahlombe akho namadolo akho ngqo ngaphansi kwezinqe zakho. Gcina intamo yakho nomgogodla wakho kungathathi hlangothi.

● Cindezela izinqa zakho bese uphakamisa kancane umlenze wakho wesobunxele uye phezulu ophahleni ngenkathi uguqe idolo futhi ukhombe unyawo.

● Buyela esimweni esivamile.

● Phinda lo mkhuba izikhathi eziyi-12 ohlangothini olulodwa bese ushintsha izinyawo wenze okufanayo.

Ithiphu: Ngenkathi uphakamisa umlenze wakho phezulu ungagcini emuva emuva. Gcina iqolo lakho eliphansi liqonde futhi ugxile ku-gluteus yakho.

Ref Ref: I-Youtube

Uhlelo

Izinguquko Zendlela Yokuphila Yokunciphisa Amafutha Ethanga

Inhlanganisela yokudla nokuvivinya umzimba kuyadingeka uma ubheke phambili ekulahlekelweni ngamafutha omzimba, kufaka phakathi amafutha ethanga. Nazi ezinye izinguquko zokuphila okufanele uzifake enkambisweni yakho yansuku zonke kanye nalezi zivivinyo.

● Faka phakathi ukudla okunothe amaprotheni ekudleni kwakho okufana namaqanda, imidumba, inhlanzi, amantongomane, imikhiqizo yobisi, inyama engenamafutha kanye nezinkukhu.

● Yidla ukudla okunothe ngamafutha enempilo njengamantongomane nembewu, iminqumo namafutha omnqumo, ukwatapheya njll.

● Yiba nezinhlobonhlobo ezahlukene izithelo nemifino enemibala .

● Phumula ngokwanele ebusuku.

● Gwema ukucindezeleka.

● Nciphisa ukusetshenziswa kotshwala.

● Gwema ukubhema.

Imibuzo evame ukubuzwa

U. Ingabe izikwele ziyawehlisa amafutha ethanga?

TO . Yebo, ama-squats asiza ukunciphisa amafutha ethanga.

U. Ingabe ukugijima kushisa amafutha ethanga?

TO. Ukugijima kuwumsebenzi omkhulu wokunciphisa umzimba. Ishisa ama-calories futhi isiza ukunciphisa amafutha omzimba. Ithonsa imilenze nezinqe, ngaleyo ndlela inikeze ukwakheka okuchazwe ngokwengeziwe ezinqeni nasemathangeni akho.

U. Yikuphi ukuzivocavoca okususa amafutha ethanga?

izithelo ezinhle kakhulu zesikhumba nezinwele

TO. Izikwele ezibanzi, ukukhahlela izimbongolo, ukukhuphula umlenze oseceleni, ukukhuphula umlenze wangaphambili ngezinye zezivivinyo ezingasiza ekuqedeni amafutha ethanga.

U. Yikuphi ukudla okufanele ngikudle ukunciphisa amafutha ethanga?

TO . Yidla izithelo nemifino, okusanhlamvu okuphelele, ukudla okunothe amaprotheni kanye namafutha anempilo njengamafutha omnqumo nama-nut.

U. Yini okufanele ngiyigweme ukuze ngilahlekelwe ngamafutha ethanga?

TO. Gwema ukudla okungenampilo okufana namafriji aseFrance, iziphuzo ezinoshukela, isinkwa esimhlophe, amakhekhe, amakhukhi, u-ayisikhilimu namaswidi.

U. Ungalahlekelwa ngamafutha ethanga ngokuzivocavoca umzimba kuphela?

TO. Cha, ukuzivocavoca kukodwa ngeke kusize ukudla okunempilo okunomsoco okuhlanganiswe nokuvivinya umzimba kuzosiza ekwehliseni amafutha emathangeni akho.

U. Kuzothatha isikhathi esingakanani ukulahlekelwa ngamafutha ethanga?

TO . Kuya ngesici sofuzo, isilinganiso semethabolic, ama-hormone nendlela yokuphila yomuntu.

USusan JenniferUdokotela womzimbaAmakhosi kuPhysiotherapy Yazi kabanzi USusan Jennifer