Imizimba yethu iza kwiimo ezahlukeneyo kunye neentlobo. Unokuba nemilo ye-hourglass egqibeleleyo, okanye ube nomzimba wekhowuni onamaqhuma amakhulu kunye nemilenze emincinci. Okanye unokuba nohlobo lomzimba we-ectomorph kwaye ke ngoko ubhitye kakhulu, okanye ube yi-endomorph ethanda ukubeka ubunzima ngokulula. Kodwa nokuba unjani umzimba wakho okanye uluhlobo luni na, sikufumanele ukutya okuninzi kunye nenkqubo yokuzilolonga eya kukunceda uhlale umile. Ke vele uchonge ukuba lunjani ulwakhiwo lwakho kwaye usebenze kulo.
Nye. Iintlobo zemilo yomzimba yabasetyhini
Mbini. Imilo yomzimba yehourglass
3. Ubume bomzimba obuxande
Isine. Ubume bomzimba wekhowuni
5. Ukumila komzimba ngecephe
6. iintlobo zomzimba
7. Uhlobo lomzimba we-Ectomorph
8. Uhlobo lomzimba we-Mesomorph
9. Uhlobo lomzimba we-Endomorph
Iintlobo zemilo yomzimba yabasetyhini
Imilo yomzimba yehourglass
Kwi-classic Umfanekiso wesibhozo somzimba, umzimba ufana, kakuhle, umfanekiso 8. NjengoMalaika Arora Khan, umzekelo. UMalaika unomfanekiso we-hourglass we-quintessential onesinqe esincinci esithe nca umzimba wakhe embindini. Ukuba unomzimba weglasi weyure, isifuba sakho kunye nezinqe ziphantse zilingane ububanzi, ngelixa unesinqe esincinci. Ke iilokhwe zokutyibiliza zingumhlobo wakho osenyongweni, kwaye iindaba ezimnandi zezi, isiqingatha esincinci sisiqingatha sedabi lakho eliphumeleleyo. Iindaba ezimbi kukuba, uvame ukufumba kwiikhilo emathangeni akho, ezinqeni kunye neengalo eziphezulu-ezona ndawo zinzima kakhulu ukunciphisa umzimba.
Isikhokelo sokuzilolonga sehourglass yokumila komzimba
1. Zibandakanye kwimidlalo emininzi yangaphandle.
2. Ukuqubha iyure yonke imihla kululungele olu hlobo lomzimba, njengeminye imidlalo ye-cardio ephezulu efana nokukhwela ibhayisekile nokubaleka.
3. Ungalibali ukongeza ezinye iintsimbi kumsebenzi wakho.
4. I-Bicep kunye ne-tricep curls ziyimfuneko, ngoko ke ubunzima bomzimba obusisiseko njenge-squats kunye ne-pull-ups. Iindaba ezimnandi zezokuba, ungahamba ngokulula kwi-abs yokuzivocavoca!
Isikhokelo sokutya sehourglass yokumila komzimba
Ngelixa unokukwazi ukufaka iikhalori ngaphandle kokukunika isinqe sakho, iya ngqo kwamanye amalungu omzimba wakho!
1. Ziphephe imifuno enesitatshi enjengeebhiti, iminqathe kunye neitapile.
2. Khetha endaweni yoko, kwimifuno eluhlaza njenge-broccoli kunye ne-zucchini.
3. Ukuba kufuneka uye kwiveggie engekho eluhlaza, zama ibrinjal okanye ibhatata endaweni yoko.
3. Ukutya okuninzi okutyebileyo kwe-omega 3 okufana nesalmon kufuneka kufumane indlela yakho kwipleyiti yakho.
4. Ukuba utya imifuno, imbewu efana neflakisi nayo ininzi kwi-omega-3 fatty acids.
Ubume bomzimba obuxande
Uxande okanye uhlobo lomzimba werula, njenge Anushka Sharma 's, inika inkangeleko yemilo ethe tye. Umdlali we-actor akanamagophe amaninzi, kwaye amafutha omzimba wakhe asasazwa ngokulinganayo, kwaye isinqe asincinci kakhulu kunesinqe kunye ne-bust. Oku kunokuvakala kungathandeki, kodwa ngeengcebiso ezifanelekileyo, abo banesimo somzimba wexande banokudlala ngamandla abo kwaye babe nokumila, ngokoqobo.Isikhokelo sokujima semilo yomzimba yoxande
1. Okokuqala, zama ukugxila ekufumaneni isinqe sakho singene kancinci. Yiya nzima kuyo yonke imithambo ye-abs.
2. Ukuhlala okugcweleyo kuya kukunceda, njengoko kuya kunceda i-kickboxing kunye nomsebenzi omnandi njenge-rollerblading! IHatha Yoga nayo ineenzuzo ezininzi.
3. Ziqhelanise ne-asanas njengenqanawa (navasan) kunye nekhuba (haalasan) ubuncinane kabini ngosuku, ukubona izibonelelo ezibonakalayo.
4. IPranayama sesinye isixhobo sokuqina komzimba. IKapalabathi Pranayama inceda ithoni yesisu, ngelixa izisa izibonelelo ezininzi engqondweni nasemphefumlweni.
5. Kwaye ngelixa ugxininise kwi-abs, ungalibali ukugcina umzimba wakho wonke ulungele ukuhamba ngokukhawuleza kwe-15-20 imizuzu yonke imihla.
Isikhokelo sokutya kwimilo yomzimba yoxande
1. Gwema iziphuzo ze-carbonated kunye neekhabhu ezimhlophe. Faka esikhundleni serayisi emhlophe endaweni emdaka, okanye ebomvu.
2. Isonka esimhlophe sinokutshintshwa nge-multi-grain, okanye nokuba yi-gluten-free option.
3. Fumana i-carbohydrates enzima ekutyeni kwakho njengebhatata, kunye nokunye ukutya okunesondlo okufana neeavokhado, iisardadi, iindongomane ezixutyiweyo kunye nembewu.
4. Zama ukupheka ukutya kwi-oyile yomnquma, okanye kwi-sesame ecinezelwe ngokubanda okanye kwi-oyile yekhokhonathi ukuze ufumane uncedo oluninzi lwezempilo.
5. Yithi hayi kwiilekese.
Ubume bomzimba wekhowuni
Ngokwesiqhelo eyaziwa ngokuba luhlobo lomzimba we-apile, ikhowuni iza nebele elikhulu kunye namagxa abanzi, isinqe esishinyeneyo, kodwa izinqe ezibhityileyo kunye nemilenze emxinwa, kanye njengoSonakshi Sinha. Ngamafutshane, khawufane ucinge le milo yomzimba njengekhowuni eguqulweyo. Nangona olu hlobo lomzimba lungenakuba lukhulu ngokwenene, luvame ukubonakala lunzima kunokuba lunjalo ngenxa yendlela umzimba wabo owenziwe ngayo, kwaye amanqatha asasazwa. Ekubeni abaninzi abantu badla ngokubona ubunzima bomntu ngokujonga umzimba wabo ongasentla, olu luhlobo lomzimba olunzima kakhulu ukunxiba nokujongana nalo.
Isikhokelo sokujima semilo yekhowuni yomzimba
1. Endaweni yokuyokwenza imithambo rhoqo, zama ukuzilolonga ngexesha lokuzilolonga, ngokugqabhuka kwesiquphe sokwenza umthambo onamandla okutshintshana nomthambo ongephi.
2. Mangaza umzimba wakho rhoqo-ungawuvumeli ukuba uwele kwisiqhelo.
3. Sebenzisa iintsimbi zomzimba ngokufanelekileyo kwimithambo efana ne-burpees kunye ne-squats, kodwa ziphephe ii-push-ups ezininzi kunye nee-tsall-ups njengoko zidla ngokunyusa umzimba wakho ongasentla.
Isikhokelo sokutya kwimilo yekhowuni yomzimba
Olu hlobo lomzimba luthanda ukuba nedlala lengqula kunye neengxaki zeswekile esegazini, ukuba ukutya kwabo kushiywe kungaqwalaselwanga.
1. Zama kwaye uhambe i-gluten-free.
2. Ncamathela kwiinkozo ezifana ne-millet, i-oatmeal kunye nequinoa, kunye neemveliso zobisi ezinamafutha aphantsi kunye neembotyi kunye neeertyisi.
3. Amaqanda kunye nezihluma zezinye iindlela ezilungileyo zokuzibandakanya kwisidlo sakho.
4. Kuphephe ukutya okunokuthi kunyuse iswekile esegazini—icarbohydrates esulungekileyo, iswekile, kunye nemifuno enesitatshi egqithisileyo.
Ukumila komzimba ngecephe
U-Ileana D'Cruz ngumzekelo wokumila komzimba wecephe. Cinga ngalo mzimba njengecephe elime nkqo nelithe nkqo nelibanzi lijonge ezantsi. Kwimeko ye-D'Cruz, i-bust kunye nesinqe sakhe sincinci, ngelixa izinqe zinkulu kunomzimba wonke. Olu hlobo lomzimba luxhaphake kakhulu kunye nemizimba yamaNdiya-enye idla ngokuba yincinci kwaye yenziwe encinci phezulu, kodwa ifumana izibambo zothando, ubunzima-kunye ne-girth-ezinqeni, emathangeni nasesiswini, okwenza imilenze yomntu ingabonakali.
Isikhokelo sokuzilolonga kwimilo yecephe lomzimba
1. Iipuni zifanele zihambe lula kwiisisindo, njengoko ezi zivame ukongeza i-girth kumzimba ophantsi.
2. Endaweni yoko, yiya kwimithambo yomzimba wonke njengokutsiba kunye nokuhamba ngokukhawuleza.
3. Ukwakha isihlunu kumzimba wakho ongentla, zama ibhentshi yokucinezela okanye i-push-ups.
4. Ukunyuswa kwemilenze yimbono efanelekileyo yokukhupha imilenze yakho-umlenze omnye kunye nomlenze wecala uphakamisa zombini.
5. I-Ashtanga yoga ngumhlobo wakho.
6. Ziqhelisele ubuncinane iyure yonke ngenye imini.
Isikhokelo sokutya kwimilo yecephe lomzimba
1. Ukuphelisa amafutha ahluthayo kwisidlo sakho, kunye nezinye izinto eziya ngqo esiswini.
2. Endaweni yoko, khetha imithombo yendalo yamafutha afana nobisi, iziqhamo ezomileyo kunye namashwamshwam abhakiweyo endaweni yezo ziqhotsiweyo.
3. Iiprotheyini ezinqabileyo-inyama emhlophe, imifuno eluhlaza eluhlaza kunye ne-lentils-yiyimfuneko.
4 .Yitya iisaladi ezininzi, kodwa uphephe iziqhamo ezininzi ezimnandi; inxalenye nje enye ngosuku iya kwenza.
Iindidi ezi-3 zomzimba
Uhlobo lomzimba we-Ectomorph
I-ectomorph iya kuba lithe, imilenze emide kwaye ibhityile, inamanqatha omzimba kunye nezihlunu, njengo Sonam Kapoor, umzekelo. Umzimba ofana nowakhe uethe-ethe kwaye wakhiwe ngobunono, yaye bakufumanisa kunzima ukutyeba okanye ukongeza izihlunu. Umzimba wabo uya kuba ngumgca, kunye namagxa amancinci, isifuba kunye neempundu. Ii-ectomorphs zinemetabolism ekhawulezayo nesebenzayo kwaye zihlala zisebenza ngokugqithisileyo.
Isikhokelo sokujima sohlobo lomzimba we-ectomorph
Ii-Ectomorphs kufuneka ziqeqeshe ngakumbi ngenxa yokuba ukukhula kwemisipha kuyacotha. Qala ngoqeqesho lobunzima kwaye ulandele kunye ne-Cardio Workout yangaphakathi. Kuya kufuneka usebenze iyure yonke imihla. Ukuzivocavoca kufuneka kube mfutshane kwaye kugxininise kumaqela amakhulu emisipha. ICardio inokunqunyulwa umva njengoko ukufumana ubunzima kunzima ngokwaneleyo. Gxininisa kwiingalo, esifubeni, emqolo, emilenzeni nasemagxeni. Yenza imithambo esebenza kuwo onke amalungu omzimba. Imithambo eyahlukeneyo esebenza kumalungu ahlukeneyo emisipha iya kukunika iziphumo ezilungileyo. Ezinye zezona zinto zilungileyo zokuzilolonga kwi-ectomorphs zizii-squats ezisisiseko, imiqolo, inqanaba lokunyuka kunye nokutyhala. Ungaphinda uzame i-treadmill kwaye wenze i-kickboxing.
Isikhokelo sokutya sohlobo lomzimba we-ectomorph
Umsebenzi oyintloko ekufuneka i-ectomorph-okanye, i-Ecto-ifuna ukuhoywa kukukhuthaza ukuzuza kwemisipha. I-Ecto yileya ntombazana ibhityileyo inokutya imini yonke kwaye imetabolism yayo ekhawulezileyo itshisa kuyo yonke loo nto njengomlilo wasendle. Ngokuqhelekileyo, ii-ectos zinesakhiwo esincinci esinamalungu amancinci kunye nezihlunu ezibhityileyo. Ngokuqhelekileyo unamalungu amade kwaye unegxalaba elimxinwa. Cinga ngoDeepika Padukone okanye uKalki Kochlin; Abhishek Bachchan okanye Farhan Akhtar. I-Ectomorphs ikufumanisa kunzima kakhulu ukufumana ubunzima.
I-ectomorph idinga ukunyusa ukutya kweekhalori kukutya kwakhe kunye nesicwangciso sokutya sokwakha umzimba esilungeleleneyo sokufumana izihlunu. Njenge-ectomorph yokwenyani-blue blue, kufuneka abandakanye iikhalori ezili-1,000 okanye njengemodareyitha, iikhalori ezingama-750 aziyi kuba mdaka kakhulu kumanqanaba akho okugcina. Akufuneki ube nexhala lokuba ukuthatha isixa esikhulu kangaka seekhalori kunyusa umthamo wamanqanaba amafutha emzimbeni wakho. Ngapha koko, ezi khalori zinceda ii-ectos ekukhuleni okukhawulezayo kwezihlunu kunye nokuzilungisa njengoko zinamazinga aphezulu e-metabolic.
Ugqirha wezokutya uShweta Prasad ucebisa izongezo. Ngokubanzi, ii-ectomorphs zinokuphulukana namanqatha ngokulula nto leyo eyenza ukusika umva kwisihlunu esibhityileyo kube lula kubo. Ke musa ukutsiba ukutya nangasiphi na isizathu kwaye kuya kufuneka utye kakhulu kunesiqhelo, ilumkisa uPrasad. Ukuba kwaye nanini na kuyimfuneko, kuphephe ukutya okungenamsoco kunye nokuqhotsiweyo. Yitya ukutya ngeyure nganye, imizuzu engama-30 (ubuncinci izidlo ezintandathu ngosuku) njengoko undoqo kukuba neekhalori ezininzi kunokuba uzitshise. Iiprotheyini, i-carbs kunye ne-fat ratio ngokweepesenti zeekhalori zinokuba yi-40 yeprotheyini yeepesenti, i-40 yeepesenti ze-carbs kunye ne-20 yeepesenti zamafutha. Ukuthatha iicarbohydrates ezintsonkothileyo njengepasta, irayisi, isonka esiziinkozo, kunye neziqhamo ezomisiweyo kunokukunceda ufumane iziphumo eziphezulu. Sela amanzi amaninzi ukuze ugcine izihlunu zakho zimanzi kwaye uphumle ngokwaneleyo-nto leyo iyimfuneko-ukufumana ubunzima obugqibeleleyo kunye namandla emisipha, uqukumbela ngelithi.
Uhlobo lomzimba we-Mesomorph
Ukuqala, i-mesomorph inesakhiwo esikhulu samathambo, izihlunu ezinkulu kunye nomzimba wezemidlalo wendalo. NjengoBipasha Basu. Benza abadlali abakhulu bezemidlalo, ubume babo bendalo kunye nokukwazi ukubeka imisipha yintsikelelo. Uninzi lwabo lukufumanisa kulula kakhulu ukuzuza kunye nokuncipha. Bavame ukuba namandla ngokwendalo, eyona siseko esifanelekileyo sokwakha izihlunu.
Isikhokelo sokujima sohlobo lomzimba we-mesomorph
I-Mesomorphs kufuneka ihambe kwi-cardio eqhelekileyo ukukhusela umzimba ekubekeni ubunzima. Yenza uqeqesho lobunzima obulula ukuya koluphakathi kathathu ngeveki ukumila kunye nokukrola izihlunu. Uqeqesho lwesekethe luya kunceda ukwandisa amandla kunye nokuqina. Umzimba wakho uqhelana ngokukhawuleza ukwenza imithambo, ngoko ke qhubeka utshintsha irejimeni yakho yokuzilolonga.
Isikhokelo sokutya sohlobo lomzimba we-mesomorph
Ukuba uzimisele ukubetha ijim yonke imihla, usebenza kwiprogram yokusika i-cookie kwimagazini okanye umqeqeshi wakho, utya kakuhle, unokuba ujonge into encinci enokuba nesiphumo esikhulu ngempumelelo yakho kwindawo yokuzivocavoca-yakho. uhlobo lomzimba. Ubume obusisiseko bomzimba wakho kunye neempawu ziya kuba neenzuzo kunye neengxaki xa kuziwa ekufumaneni okanye ekunciphiseni ubunzima. Kubantu abangaziqhelanga, kukho iintlobo ezintathu zemizimba esisiseko: I-Endomorph—i-diva egcwele umzimba— a.k.a. YOU; I-Ectomorph-umfazi obhityileyo kaloliwe osungula iwaka leempawu kwaye ekugqibeleni, iMesomorph okanye iMeso-umdlali wezemidlalo oza negolide ekhaya kwiOlimpiki.
Ngokwesiqhelo, i-mesos yenza ngcono ngokutya okubandakanya umxube wecarbohydrates, iiproteni kunye namafutha. Ubungakanani bokutya abakutyayo nako kuxhomekeke kwinqanaba lokuzilolonga. Enyanisweni, i-mesos kufuneka igcine ukutya kwabo kwe-carbohydrate phakathi kwama-40 ekhulwini kunye nama-60 ekhulwini. Ugqirha wezokutya uShweta Prasad ucebisa ukuba ukutya okuqhelekileyo kwe-meso kufuneka kuqulathe izidlo ezicandiweyo ezilingana nenqindi elinebhola-leyo yisayizi yesahlulo esinye, ngokoqobo. Case in point, i-meso woman kufuneka ibandakanye kwisidlo ngasinye intende yeprotein exineneyo; Inqindi elinye lemifuno; ikomityi enye yokutya okuxineneyo kwecarb; ubhontsi omnye wokutya okunamafutha. UPrasad ucebisa ukuba i-mesomorph kufuneka yaphule izidlo zakhe zibe zintlanu okanye ezintandathu ezincinci imini yonke. Okokugqibela, uyalumkisa ukuba i-mesos kufuneka ikhumbule ukutya iikhalori ezaneleyo ukugcina ubunzima bemisipha. Ke yenza iikhalori zakho zibalwe ngokukhetha ukutya okupheleleyo kunokutya okucutshungulweyo, okuthanda ukuba nezakhamzimba ezixineneyo kwaye zibe sezantsi kumafutha angenampilo, ityuwa kunye neswekile. Gxininisa kwimifuno engeyo-statshi, iziqhamo ezitsha, iiproteni ezibhityileyo, iinkozo ezipheleleyo, iimveliso zobisi ezisezantsi okanye ezinganamafutha kunye namandongomane kunye nembewu.
Uhlobo lomzimba we-Endomorph
Ii-endomorphs zikholisa ukuba ne-curvy kunye namanani agcweleyo kwaye umzimba ugcina amanqatha ngokulula. Cinga ngoVidya Balan. Imetabolism yabo iyancipha. Isihlunu kunye namafutha agxininiswe kumzimba ophantsi. Olu lolona hlobo lomzimba lunzima ukuba nalo ukuba ujonge ukulawula ubunzima bakho kunye nokomelela okupheleleyo.
Isikhokelo sokujima sohlobo lomzimba we-endomorph
Ii-endomorphs kufuneka zimamele imizimba yazo ngakumbi. Yenza umthambo ube yinxalenye yesiqhelo sakho. Ukuqeqeshwa kwexesha eliphakamileyo eliphezulu (HIIT) kunye ne-CrossFit zilungele abo banohlobo lomzimba we-endomorph. Kufuneka kwakhona wenze uqeqesho lobunzima kunye noqeqesho lokunyamezela okuphakathi. Yitya amafutha asemgangathweni kunye neprotheyini kwaye unciphise ukutya kwakho kwekhabhohayidrethi ukuze ukwandise ukwakheka komzimba.
Isikhokelo sokutya sohlobo lomzimba we-endomorph
Uhlobo lomzimba womntu aluncedi nje ukufumanisa ukuba kulula kangakanani ukulahlekelwa okanye ukufumana ubunzima, kodwa kunokuchaphazela kakhulu indlela kwaye luhlobo luni lokutya olwenza ngcono umzimba womntu kunye nokunceda ukulahla ubunzima. Imeko kwinqanaba, i-ectomorph inokutya malunga nantoni na ngaphandle kokufumana i-kilo, ngelixa i-endomorph i-carb-sensitive. Ngelishwa, ngokungafaniyo nezinye iintlobo zomzimba, lo mva ufumanisa kunzima ukwenza umkhwa ombi wokutya ngokwenza umthambo. Kufuneka afumane ukutya okufanelekileyo ukuze anciphise umzimba, azive enamandla, kwaye abe nempilo entle.
Uphononongo olwenziwa yi-American Medical Association lubonisa ukuba xa kuthelekiswa nezinye iintlobo zomzimba, esinye sezizathu zokuba i-endomorph isokole kubunzima bakhe ngakumbi kukuba unovelwano kakhulu nasekutyeni okuncinci kokutya. Ukuguqulelwa, kuthetha ukuba ezo khalori ezongezelelweyo kunokwenzeka ukuba zigcinwe njengamafutha xa kuthelekiswa ne-ectomorph, okulandela utyekelo olukhulu lokugcinwa kwamafutha. Umlinganiselo we-macronutrient (umyinge weprotheyini, i-carbohydrate kunye namafutha) yinto ebalulekileyo ekunciphiseni ubunzima kunye nokufumana ukufaneleka.
I-Endomorphs isebenza kakuhle kwi-Paleo-like diet; i-avareji ye-macronutrient ratio esebenza kwi-endomorphs kukubandakanya i-40 yeepesenti ze-carbs, i-35 yeepesenti zeprotheni kunye ne-30 yeepesenti zamafutha ekudleni kwazo. Sika yonke imithombo engafanelekanga yeekhabhu, ezifana neswekile, ipasta emhlophe kunye nerayisi emhlophe. Kunoko, khetha amagqabi aluhlaza ngaphezu kweetapile kunye nombona. Kwakhona, bandakanya iinkozo ezinefibre ephezulu ezifana nebrawuni kunye nerayisi yasendle; khetha iprotein ebhityileyo njengentlanzi, inkukhu kunye netofu kwaye uthanda amafutha asempilweni e-monounsaturated anjengeoyile yomnquma kunye neewalnuts.
IIFOTOGRAPH: Yogen Shah kunye noShutterstock
