Nye. Ngaba ukuHamba ngokukhawuleza kunye nokubaleka kuNceda ukuNciphisa amafutha eThanga?
Mbini. Ngaba ii-squats zinganceda ekunciphiseni iFat yeThanga?
3. Ngaba imiphunga ingenza ithanga lakho libe lincinci?
Isine. Ngaba kukho naziphi na imithambo yeThanga?
5. Ukuqubha kunokunceda njani ukwehlisa amanqatha ethangeni
6. Ungatshintsha njani kwipateni yakho yokutya ukutshisa amafutha eThanga?
7. Ii-FAQs: Ungawanciphisa njani amanqatha eThanga
Akukho nto iphikayo into yokuba ama-hips namathanga anokuba yingxaki kubasetyhini. Emva kwayo yonke loo nto, lawo ngamabala abonakala enengxaki yokubekelwa kwamafutha aphezulu. Ke ngoko, ngelixa ungafanele ucinge ngokufumana 'i-gap ethangeni', ungenza zonke iinzame zokunciphisa amanqatha agqithisileyo esinqeni nasemathangeni akho. Kodwa, okokuqala, kufuneka udibanise i-overall ukuhla ukusinda iqhinga indlela yokunciphisa amafutha ethanga ngempumelelo edibanisa ukutya kunye nokuzilolonga.
Nasi isikhokelo esisisiseko esibonisa indlela onokuthi uhambe ngayo ngokunciphisa amanqatha ethanga.
1. Ngaba ukuHamba ngokukhawuleza kunye nokubaleka kuNceda ukuNciphisa iFat yeThanga?
Ukuhamba ngokukhawuleza kusoloko kunconywa ziingcali zokomelela ngenxa yeenzuzo zakho ezizizigidi. Awudingi izixhobo ezikumgangatho ophezulu kule nto, faka nje ipere yabaqeqeshi abalungileyo. Uphononongo oluninzi olusuka kwihlabathi jikelele lubonisa indlela ukuhamba ngokukhawuleza okunokukwenza womelele kwaye ube sempilweni. Thatha uphando ngabaphandi abavela kwiYunivesithi yaseVirginia, ebonise ukuba abafazi abahamba ngeendlela ezintathu ezimfutshane, ezikhawulezayo ngeveki (kunye nezibini ezide, ezinesantya esiphakathi) balahlekelwa ngokuphindwe kahlanu. amafutha esiswini kunabo bahamba nje ngesantya esilinganiselweyo iintsuku ezintlanu ngeveki.
Ukuhamba ngokukhawuleza nako kunokuphucula izinga lakho lokutya. Ukucacisa ngeli nqaku, ukuhamba ngokukhawuleza kunokukhohlisa umzimba wakho ukuba ungene kwindawo yokugcina amafutha ukuze ufumane amandla. Kule nkqubo, uyakha izihlunu kwaye unyuse izinga lakho le-basal metabolic ethi iququzelele ukutshiswa kweekhalori ezininzi ngakumbi imini yonke nokuba awuzilolongi. Ukuhamba ngokukhawuleza kuthathwa njengomsebenzi olungileyo we-cardio. Ngokutsho kwe-Stroke Association, ukuhamba ngokukhawuleza kwemizuzu engama-30 yonke imihla kunceda ekulawuleni uxinzelelo lwegazi kunye nokunciphisa amathuba okubetha nge-27 pesenti.
Okubaluleke ngakumbi, ukuhamba ngokukhawuleza kunokukunceda ukuba uthobe imilenze yakho kwaye unciphise amanqatha ethanga. Iithowuni zokuhamba amathole akho, i-quads kunye ne-hamstrings kwaye iphakamisa i-glutes.
Ke, nantsi indlela onokuthi uqalise ngayo indlela esebenzayo yokuhamba, ngokweengcali:
- Qala ngeeseshoni zokuhamba zemizuzu engama-20 ubuncinane kathathu ngeveki. Kancinci ukukala ukuya kuthi ga kwiishedyuli zokuhamba zemizuzu engama-30 ngosuku.
- Lungisa umgama okanye ixesha, kuxhomekeke kwimeko yokufaneleka kwakho. Ugxininiso kufuneka lube kwisantya.
-Yiya kwitekhnoloji enxibekayo enokubeka iliso kumanyathelo akho kwaye ikugcine unomdla.
- Fumana umhlobo ohambahambayo, ukuze ufumane inkuthazo eyongezelelweyo.
-Bhalisela ugqatso okanye uhambo lwesisa, xa uziva ukonwabela ukuhamba ngokukhawuleza.
- Unokongeza ukuxhathisa. Umzekelo, ungaphatha a ubhaka onzima. Oku kukwenza ukuba usebenze ngakumbi.
Ukubaleka nako kunokuvelisa iziphumo ezihle, malunga nokunciphisa amanqatha ethangeni. Phakathi kwezinye izinto, ukugijima kunokunceda ukuqinisa i-quadriceps, i-hamstring, i-hips, amathole kunye ne-gluteus maximus muscles. Qiniseka nje ukuba ufumana izihlangu ezikhululekileyo kuyo. Kodwa khumbula ukuba kukho imingcipheko ethile ebandakanyekayo xa ubaleka. Ke ngoko, yenza ukufudumala kwaye ube nesixhobo sokubaleka esifanelekileyo endaweni.
Uhlobo lwePro: Kufuneka ugcine ukuma kakuhle ngelixa uhamba. Musa ukuba slouch.
2. Ngaba ii-squats zinokunceda ekunciphiseni i-Fat Fat?
Ungabiza ii-squats ngomhlobo osenyongweni wentombazana! Phakathi kwezinye izinto, i-squats inokuqinisekisa amathanga amancinci, imilenze e-sexy kunye ne-toned butt. Iingcali zithi ukuba ufuna ukunciphisa amanqatha ethanga, i-squats kufuneka ibe yinxalenye engenakuhlukaniswa yendlela yakho yokufaneleka. Oku ngokuyintloko kuba i-squats yi-compound exercise kwaye ngoko ke baxhotyiswe ngcono ukusebenza yonke imisipha emathangeni akho; inxalenye ephezulu yemilenze yethu iquka i-quadriceps, i-hamstrings, i-hip adductors (imisipha ye-skeletal efunyenwe ethangeni) kunye ne-abductors (ngokusisiseko, izihlunu ezithintekayo zihambisa ilungu) kunye ne-squats zinokunceda ukuba zisebenze ngakumbi ngokwenza amathanga ethu abukeke ethoni kunye ne-slimmer. Ukuthetha ngokubanzi, ii-squats ziyakwenza ukuba utshise isixa esikhulu seekhalori - akufuneki ukuthetha, okukhona utshisa iikhalori, kokukhona ulahlekelwa ngamanqatha amaninzi. Ngaphezu koko, ii-squats zinokukunceda ukhuphe i-cellulite engafunekiyo kunye nembi. Ngokudala uxinzelelo oluthile kumalungu angaphakathi omzimba ophantsi, i-squats iphucula ukugaya kwaye iqinisekisa ukuhamba kwamathumbu. Ii-squats zikwayindlela entle yokomeleza izihlunu ezingundoqo kuba zibandakanya i-abs yakho kunye nezihlunu zangasemva.
Ekubeni ii-squats zimalunga nokulinganisela, ziqinisekisa ukuma okungcono. Kodwa kukho inqaku lesilumkiso: Ukuba awuzenzi ngokuchanekileyo i-squats, awuyi kufumana izibonelelo ozifunayo.
Emva koko kukho into ebizwa ngokuba yi-squats ephuculweyo. Unokongeza ubunzima ukwenza i-squats isebenze ngakumbi. Unokubamba ii-dumbbells kwinqanaba lamagxa akho. Nantoni na oyenzayo, dibana nomqeqeshi wakho kuqala.
UPallab Biswas, umphathi wejim, uSolace, eKolkata, ucebisa la manyathelo e-squats:
- Yima nkqo neenyawo zakho ziqelelene malunga nobubanzi begxalaba elinye.
- Ukusuka apho, unokwandisa okanye unciphise ukuma kwakho, kuxhomekeke kwiyiphi imisipha ojolise kuyo - i-stance ebanzi isebenza i-hamstrings kunye ne-glutes, ngelixa i-stance encinci isebenza i-quads.
- Yalatha iinzwane zakho ngaphandle kancinci, njengoko oku kunceda ukuzinzisa ukuma kwakho.
- Gcina iingalo zakho zolule phambi kwakho.
- Tyhiliza isinqe sakho ngasemva, ugobe kancinci amadolo akho ukuya kwi-engile ye-90 degree.
-Kunokuba ugxadazele ezantsi, ufuna ukuxhoma esinqeni phantse ngokungathi uhleli kwisitulo esingabonakaliyo.
- Qhubeka ugoba de i-hamstrings yakho idibane nomgangatho. Amadolo akho akufanele adlule ngaphaya kweengcebiso zeenzwane zakho.
- Ubunzima bomzimba wakho kufuneka bugxininiswe kwizithende zakho kunakwiinzwane zakho. Oku kuya kukuvumela ukuba ugqume ngokunzulu.
- Gcina umqolo wakho uthe tye kwaye ujonge phambili.
- Kubaluleke kakhulu ukugcina umqolo wakho uthe tye ngelixa u-squatting, kungenjalo unokubeka uxinzelelo olungeyomfuneko kumqolo onokuthi ukhokhelele kwisihlunu esitsaliweyo okanye i-disc ye-herniated.
- Ukugcina isifuba sakho siphezulu kwaye amehlo akho ejonge ngqo phambili kuya kukunceda ukuba ugcine umqolo wakho uthe tye njengoko u-squat.
- Zama ukugcina izihlunu zesisu sakho zisebenza njengoko usenza umthambo.
-Nyuka kancinci uye kwindawo yokuqala.
- Misa umzuzwana emazantsi e-squat, emva koko unyuke kancinci ubuyele kwindawo yakho yokuqala. Gcina umqolo wakho uthe tye kwaye unyuke ukusuka kwizithende zakho.
Uhlobo lwePro: Thatha ikhefu lomzuzu phakathi kwe-squats.
3. Ngaba imiphunga ingenza ithanga lakho libe lincinci?
Njenge-squats, imiphunga ikwangumsebenzi ohlangeneyo onokwenziwa naphi na. Ukuba uyenza ngokufanelekileyo, imiphunga inokusebenza kakhulu ekunciphiseni amanqatha emathangeni. Phambi kokuba uye kwimiphunga, dibana nomqeqeshi wokuqina komzimba onokukukhokela. Kufuneka ulumke - musa ukucinezela izihlunu okanye amalungu akho.
Nantsi inkqubo esisiseko, njengoko kumiselwe ziingcali zokomelela: Okokuqala, khumbula ukugcina umzimba wakho ongasentla uthe tye, amagxa ngasemva. Relax, gcina isilevu sakho siphezulu. Jonga ngqo kwaye uzame ukugxila kwinqaku elithile - ungajongi phantsi. Ngoku qhubela phambili ngomlenze omnye, yehlisa isinqe sakho de amadolo akho aguqe malunga ne-90-degree angle. Gcina ukhumbule ukuba idolo lakho langaphambili kufuneka libe ngqo phezu kwe-ankle yakho. Kwakhona qinisekisa ukuba elinye idolo alichaphazeli umgangatho. Buyela kwindawo yokuqala.
UPallab Biswas, umphathi wejim, uSolace, eKolkata, ucebisa la manyathelo okungena ngokugqibeleleyo:
- Yima, nkqo. Beka izandla zakho ezinqeni zakho ukuze ufumane ibhalansi eyongezelelweyo, ukuba kuyimfuneko.
- Beka umlenze wakho wasekunene phambili, umlenze wasekhohlo ngasemva, kwaye ugobe umlenze wakho wasekunene emadolweni, udala i-angle ye-90 degree.
- Ukuthintela ukulimala, qiniseka ukuba idolo lakho lasekunene alidluli kwi-ankle yakho.
- Cofa ubunzima bakho phantsi kwizithende zakho.
-Cofa umva ukuya kwindawo yakho yokuqala.
- Gqibezela inani olifunayo lokuphindaphinda (reps) kwaye emva koko utshintshe imilenze.
Uhlobo lwePro: Unokwenza imiphunga ngentsimbi engathethiyo esandleni sakho.
4. Ngaba kukho naziphi na imithambo yeThanga?
Ewe kunjalo, kukho imithambo ethile ejolise kumalungu athile omzimba wethu. Iingcali zicebisa ibhulorho yebhola ukunciphisa amanqatha ethanga. Le ntshukumo ijolise emathangeni angaphakathi kunye ne-hamstrings, ngokutsho kweBiswas. Ucebisa la manyathelo alandelayo:
- Ukwenza ibhulorho yebhola, lala ngomqolo iinyawo zakho zithe tyaba phantsi kwaye amadolo agobile. Gcina iingalo zakho zikhululekile emacaleni akho.
- Beka ibhola phakathi kwamadolo akho. Hlanganisa amadolo akho kunye kwibhola ukuze udibanise amathanga akho angaphakathi.
-Phakamisa isinqe sakho phantsi, phezulu kangangoko unako, ngelixa ucinezela ibhola. Bamba, wehlise ezantsi. Phinda oku 10- 15 amaxesha.
Uhlobo lwePro: Nakuphi na ukuzilolonga okujolise kumalungu athile omzimba wakho kufuneka kwenziwe kuphela ngesikhokelo esifanelekileyo esivela kubaqeqeshi bokuqina komzimba.
5. Ukuqubha Kungakunceda Njani Ukunciphisa Amafutha Ethanga?
Ukuqubha kunokuba yindlela entle yokunciphisa amanqatha ethanga kunye nokuthambisa imilenze yakho. Xa uqubha, zonke izihlunu zakho ziyasebenza. Iingcali zithi imivimbo ethile yokuqubha inokuba luncedo ngakumbi ekunciphiseni amanqatha ethanga. Thatha izibetho zebele. Indlela okhaba ngayo emanzini ngelixa usenza i-breast stroke ingakunceda ukuthobisa amathanga akho kunye nesinqe.
Uhlobo lwePro: Funda i-aqua aerobics, enokuba ngcono ngakumbi ekunciphiseni amanqatha ethanga.
6. Ungatshintsha njani kwipateni yakho yokutya ukutshisa amafutha eThanga?
Akufuneki ukuthetha, ukulawula ukutya kwakho yinxalenye ebalulekileyo yesicwangciso sakho sokunciphisa umzimba. Kwaye oko kubandakanya ukunciphisa amanqatha ethanga. Kufuneka uqale ngokubonisana ne-dietitian kuqala. Le yokugqibela inokukhupha itshati yokutya engakhuselekanga emva kokuqinisekisa iimeko zakho zomzimba. Musa ukuwela kwiifads zokutya - oku ngokuqinisekileyo akutsho ukuba zonke izidlo ezidumileyo zimbi. Sukuzimisela ngokwakho. Kwakhona, landela amaqhinga athile okulawula ukutya. Ngokomzekelo, musa ukuzilambisa okanye ungatyi kakhulu. Kunoko, lawula ukutya kwakho. Ukulawulwa kwesahlulo kunokukunceda unciphise umzimba njengoko kuthetha ukuba usebenzisa iikhalori ezimbalwa. Iqhinga kukutya ngokufanelekileyo ukuze amandla avela kukutya asetyenziswe ngumzimba wakho kwaye angagcinwa njengamafutha.
Kuphephe ukutya ukutya okugayiweyo okufana neesoda, iitshiphusi kunye neebhiskithi; gxila ekutyeni okuphekwe ekhaya endaweni yoko. Sixhathise isihendo sokutya amashwamshwam phakathi kokutya. Ukuba kukho into ekufuneka uyenzile, yiya ekutyeni okunempilo okufana nebhotolo yamandongomane okanye idiphu esekwe iyogathi kwithowusti yengqolowa. Okokugqibela kodwa kuncinci, sela amanzi amaninzi - iingcali zicebisa ubuncinci iilitha ezingama-2-4 ngosuku.
Unokujonga oku kulandelayo kokutya okune-carb ephantsi, kodwa kwakhona, jongana ne-dietitian yakho kuqala:
Ukutya kwe-Atkins: Oku mhlawumbi lolona hlobo ludumileyo lokutya okune-carb ephantsi, ebhalwa malunga ngqo ukusuka ekuqaleni kwe-70s. Zininzi iinguqulelo eziye zalandela ukutyhubela amashumi eminyaka. Ngokwenene, oku kuthembisa ukutshiswa ngokukhawuleza kwamafutha ngokuzilambisa kwi-carbs. Xa kungekho carbs, umzimba uya kuxhomekeka emafutheni ukuze ufumane amandla kwaye okukhona utshisa amanqatha, kokukhona kuya kuba bubunzima bakho. Iindlela ezitsha zokutya kwe-Atkins zenza akukho zithintelo kumafutha, kodwa ziphakamisa isibonelelo se-carb yemihla ngemihla ye-20-25g. Ngokuqinisekileyo ilandelwa ngezigaba. Kukho iimpikiswano ezininzi malunga nokutya kwe-Atkins. Eminye imingcipheko ibandakanya isiyezi, ukuphuthelwa, isicaphucaphu kunye nokuqhinwa. Ukutya okuphezulu kweprotheyini kunye namafutha ahluthayo kunokunyusa ingozi yesifo senhliziyo.
Keto: Ngokusisiseko kukutya okuphantsi kakhulu kwe-carb, apho kugxininiswa ngokupheleleyo kukutya iiprotheyini kunye namafutha. Ukutya kunyanzela umzimba ukuba utshise amanqatha kuba unokude uxhomekeke kwi-carbs. Izinto ekufuneka ziphetshwe kolu kutya yirayisi, iroti, ipasta, iswekile kunye nesonka okanye iibhiskithi. Kwaye izinto eziphezulu zeprotheyini zibandakanyiwe ekutyeni - njengeqanda, intlanzi, inkukhu kunye ne-pulses. Kuthiwa ukutya kwe-keto kunokwenza abantu balahlekelwe yi-6-8 kgs ngenyanga okanye kunjalo.
Ukutya kwePaleo: Le fomu ikholelwa ekubandakanyeni ekutyeni kwakho ukutya okwakukho ngaphambi kokuba uguquko lwemizi-mveliso luthathe indawo. Kufana nokubuyela kwinto eyadliwa ngookhokho bethu bexesha le-paleolithic. Ngokusisiseko, ukutya kuncinci kwi-carbs kwaye kugxile ekutyeni inyama, imifuno, ii-tubers, ukutya kwaselwandle, amantongomane kunye nembewu. Okungakumbi kuphelisa ukutya okucutshungulweyo ngokupheleleyo.
Uhlobo lwePro: Ukulawulwa kwesahlulo kunye nokutya okunempilo kunokunyusa iinzame zakho zokunciphisa umzimba kunye nokunciphisa amanqatha ethanga ngokunjalo.
Ii-FAQs: Ungawanciphisa njani amanqatha eThanga
Umbuzo
KUYA. Ngomzimba osezantsi onethoni ngokungafanelekanga, ukukhwela ibhayisekile okanye ukukhwela ibhayisekile lukhetho oluhle. Ukuba ubukhwele ibhayisekile usengumntwana, wubuyisele lo mkhwa. Iingcali zithi ukukhwela ibhayisekile okanye ukunyotywa kwenza uninzi lwemisipha yomlenze isebenze. Ngaphezu koko, ukukhwela ibhayisekile kunokutshisa malunga nama-400 eekhalori ngeyure- ukuze unciphise umzimba kwaye unciphise amanqatha ethanga. Uthi uJhum Jhum R Shirali, umcebisi, i-Solace gym, i-Kolkata, 'I-American College of Sports Medicine incoma imizuzu ye-30 yokuzivocavoca ubuncinane iintsuku ezintlanu ngeveki. Nokuba uyahamba, uyaqubha, okanye ujike umjikelo, kubalulekile ukukhetha uhlobo lokuzilolonga onokuthi ulugqibe ngamandla aphakathi ukuze unyuse izinga lentliziyo yakho kwaye ukwandise ukutshiswa kweekhalori. Enye yezona zibalaseleyo imithambo ye-aerobic kuba imilenze yibhayisekile. Ubunzulu obuphantsi buluncedo ngakumbi kubaqalayo, kwaye ayigxininisi amadolo. Ukuhamba ngebhayisikili kwandisa ukunyamezela kwemisipha kwi-hamstrings, amathole, i-glutes (imisipha ye-gluteal) kunye ne-quadriceps.'
Q. Ngaba i-yoga inokunceda ukunciphisa amanqatha ethanga?
KUYA. Iingcali zokomelela zithi kukho ezinye ezibalaseleyo Asanas ezifana ne-utkatasana kunye ne-janu sirsasana enokukunceda ukuba ulahlekelwe ngamafutha ethanga. Kodwa ungazami ngokwakho. Ukubonisana nomqeqeshi weyoga ofanelekileyo kuyafuneka.
