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Ngaba ijee yakho ilingana kancinci? Ngaba ukhathazekile ngamanqatha ongezelelweyo aqokeleleke emathangeni akho kwaye ucinga ukuba uwatshise njani ngokufanelekileyo? Ungakhathazeki kwakhona, kweli nqaku siza kuthetha malunga nokuzilolonga ukunciphisa amafutha ethangeni.
Kuqhelekile kwaye kusempilweni ukuba namafutha omzimba kwaye kuphela lixabiso elithile elifunekayo ukuze umzimba usebenze ngokukuko [1] . Kodwa, ukugqitha kuyo kunokubangela iingxaki zempilo.
Bobabini abesilisa nabasetyhini banamafutha omzimba kwaye ihlala ithande ukuqokelela emathangeni, esinqeni nasezimpundu [Mbini] . Abasetyhini, ngakumbi, banamafutha e-saddlebag agcinwe kumathanga angaphandle ngenxa yokuba banesinqe esikhulu xa kuthelekiswa namadoda [3] .
Kukho imithambo ethile enokunceda ekunciphiseni amanqatha ethanga. Kodwa kunye nokuziqhelanisa nokutya ukutya okusempilweni kunye nokubandakanya utshintsho oluthile kwindlela yokuphila kubalulekile ukuze uncede ufezekise iziphumo ezihlala ixesha elide.
Sidwelise phantsi ukuzilolonga okunokunceda ukunciphisa amanqatha ethanga.
1. Izikwere
I-squats, ekwabizwa ngokuba yinkosi yomthambo ikakhulu ijolise kwii-quadriceps kunye nemisipha emathangeni kunye ne-gluteus [4] , [5] . Ukuziqhelanisa nalo msebenzi kunokunceda ukujonga ithanga lakho kunye nokunciphisa amafutha ethangeni.
Indlela yokwenza:
● Yima nkqo ngemilenze yakho ububanzi benyonga ngaphandle.
● Gobisa kancinci amadolo ngokutyhala i-gluteus yakho umva kwaye ugcine umqolo wakho uthe tye.
● Yehla de amathanga akho afane nomgangatho.
● Bamba esi sikhundla imizuzwana eli-10 kwaye ume kancinci ubuyela kwindawo yesiqhelo.
● Phinda inkqubo yeeseti ezili-10.
Ingcebiso: Musa ukuzixakekisa ngokungathi ungonzakalisa idolo lakho.
2. Izikwere ezibanzi
I-squat ebanzi okanye i-sumo squat yahlukile kwis squat esiqhelekileyo. Kwisikwere esiqhelekileyo, imilenze ibekwe banzi ububanzi benyonga kwaye iinzwane zijongise phambili, ngelixa, kwindawo ebanzi iinyawo zikwisimo esibanzi iinzwane zijikwe kwi-angle ye-45 degrees. I-squat ebanzi ijolise kwimisipha yangaphakathi yethanga, i-gluteus, i-quadriceps, i-hamstrings kunye ne-hip flexors.
Indlela yokwenza:
● Yima iinyawo zakho zibanzi ngaphezu kobubanzi begxalaba (malunga neenyawo ezintathu ukuya kwezine), iinzwane zavela zangama-45 degrees kwaye zigcina izandla zakho zingakwicala lakho.
● Gcina umqolo wakho uthe nkqo, jonga ngqo kwaye uphakamise isifuba. Zithobe ngokugoba amadolo.
● Emva kokuba amathanga akho ehambelana nomgangatho, beka amandla kwizithende zakho ukumela enye.
● Phinda umthambo kwakhona.
Ingcebiso: Qiniseka ukuba awugqithisi emadolweni.
3. Ukuphakamisa umlenze osecaleni
Ukuphakamisa umlenze osecaleni ngomnye umthambo onokuthi ubandakanywe kwinkqubo yakho yokuziqhelanisa. Ukuzivocavoca kubandakanya ukutyhala umlenze kude nomda womzimba owenziwe ngokulala ecaleni kwakho. Ukuphakamisa umlenze osecaleni kujolise kwi-gluteus, amathanga kunye nezihlunu zenyonga. Oku kunokuba ngumthambo ofanelekileyo wokunciphisa amafutha ethangeni [6] .
Indlela yokwenza:
● Beka imethi phantsi. Lala ngecala lakho lasekhohlo okanye lasekunene, nokuba yeyiphi na indawo okhululeke kuyo.
● Gcina umzimba wakho kumgca othe ngqo ukusuka entloko ukuya ezinzwaneni imilenze yakho yandisiwe kwaye iphezu komnye.
● Gcina enye ingalo phantsi kwentloko yakho ukuze uyixhase uze ubeke enye phambi kwakho ukuze ufumane inkxaso ebhetele.
● Ngelixa ukhupha umoya, phakamisa umlenze wakho phezulu kangangoko unakho. Musa ukolula umlenze wakho.
● Tsala umphefumlo uze uwubuyisele umlenze kwindawo yokuqala.
Phinda lo msebenzi izihlandlo ezili-10.
Ingcebiso: Xa usenza umlenze osecaleni uphakamisa umthambo, thintela ukuphakamisa umlenze wakho phezulu kakhulu kwaye uwunciphise kancinci xa uziva uxinzelelo kumqolo wakho osezantsi.
Ref umfanekiso: Youtube
I-10 yeyona mithambo ilungileyo yokudinwa kwamehlo
4. Phakamisa umva / umlenze womlenze
Umva / umlenze womlenze uphakamisa umthambo omkhulu kubaqalayo. Isebenza kwimisipha ye-gluteus kunye nemisipha enokukunceda ukufezekisa amathanga atyebileyo ngokulula ekhaya. Ukongeza, ukwenza lo msebenzi kuya kunceda ukwenza ithoni kwezihlunu.
Indlela yokwenza:
● Beka imethi phantsi. Lala ujonge phantsi emethini, vala iminwe yakho kwaye ubeke ibunzi lakho kuyo.
● Cothisa, phakamisa umlenze wasekunene uze wehlise umlenze wakho kwindawo yokuqala.
● Phinda lo mthambo uze utshintshe imilenze yakho.
● Yenza lo msebenzi izihlandlo ezili-10.
Ingcebiso: Musa ukugoba umqolo wakho ngelixa usenza lo msebenzi ukuthintela ubunzima kumqolo wakho osezantsi.
Ref umfanekiso: Healthline
5. Ukuphakamisa umlenze wangaphambili
Ukuphakamisa umlenze wangaphambili ngomnye umthambo onokukunceda ufumane amathanga athambileyo. Lo msebenzi usebenza kwii-quadriceps kunye ne-hip flexors. Unokwenza umlenze wangaphambili uphakamise umthambo ngelixa umile kwaye ulele phantsi ngokunjalo.
Indlela yokwenza:
Indawo emileyo
● Yima nkqo ulungelelanise umzimba wakho ngokubeka bonke ubunzima bakho emlenzeni omnye.
● Gcina iinzwane namaqatha wakho athe nkqo kwaye uphakamise omnye umlenze phezulu nasezantsi phambi komzimba wakho.
● Qinisekisa ukuba imilenze yakho ithe tye ngexesha lokuzilolonga.
● Ngoku, yenza lo msebenzi ngokutshintsha imilenze yakho.
● Phinda lo msebenzi usebenze izihlandlo ezi-5 ukuya kwezi-10.
Ingcebiso : Xa uphakamisa umlenze wakho phezulu, sukutshintsha umzimba wakho ongasentla. Gcina ngqo.
Ukulala phantsi isikhundla
● Beka imethi phantsi. Lala ngomqolo kwaye ugcine umlenze wakho wasekunene ngqo phambi kwakho kwaye ugobe umlenze wakho wasekhohlo ngeengalo ezibekwe ecaleni kwakho.
● Cothisa, phakamisa umlenze wasekunene de ufike kubude obufanayo nobomlenze wakho wasekhohlo.
● Emva koko yehlisa umlenze kancinci kancinci.
● Phinda oku ukuphinda-phinda kali-10 kwaye wenze okufanayo ngomlenze wakho wasekhohlo.
Umfuziselo womfanekiso: ezemidlaloinjuryclinic, ukufaneleka komzimba
6. Idonki iyakhaba
Ukuzivocavoca nge-esile, okwaziwa nangokuthi ukwandiswa kwesinqe esine-quadruped kunye nokukhaba kwemilenze egobile, yeyona nto ilungileyo yokwenza izihlunu zakho ezinobungangamsha, iqela lezihlunu ezintathu ezibekwe ezimpundu. Iesile likhaba ithoni, liqinisa kwaye lomeleze i-gluteus, ekunika iimpundu eziqinileyo. Lo msebenzi ujolise kwi-gluteus maximus, eyona inkulu kwaye yomelele kuzo zonke izihlunu ezithathu ezibukekayo.
Indlela yokwenza:
● Beka imethi phantsi. Yehla kwizandla zakho nasemadolweni kangangokuba izandla zakho ziphantsi kwamagxa kunye namadolo akho ngqo phantsi kwenyonga yakho. Gcina intamo yakho kunye nomqolo kwindawo yokungathathi hlangothi.
● Cinezela iimpundu uze uwuphakamise kancinane umlenze wakho wasekhohlo uye phezulu eluphahleni ngeli xesha uguqe ngedolo unyawo lukhombisile.
● Buyela kwindawo yesiqhelo.
● Phinda lo mthambo kali-12 kwicala elinye uze utshintshe imilenze wenze okufanayo.
Ingcebiso: Ngelixa uphakamisa umlenze wakho ungaphakamisi umva wakho osezantsi. Gcina umva wakho osezantsi ngokuthe tye kwaye ujonge kwi-gluteus yakho.
Ref umfanekiso: Youtube
Utshintsho kwindlela yokuphila yokunciphisa amafutha ethangeni
Ukudityaniswa kokutya kunye nokuzilolonga kuyimfuneko ukuba ujonge phambili ekulahlekelweni ngamafutha omzimba, kubandakanya amanqatha ethanga. Nazi ezinye zeenguqu kwindlela yokuphila ekufuneka uzibandakanya kwinkqubo yakho yemihla ngemihla kunye nale mithambo.
● Quka ukutya okuneproteni kukutya okutya okufana namaqanda, iimbotyi, iintlanzi, amandongomane, iimveliso zobisi, inyama ecekeceke kunye neenkukhu.
● Yitya ukutya okunotyebileyo kumanqatha asempilweni afana namandongomane nembewu, iminquma kunye neoyile yomnquma, iiavokhado njlnjl.
● Yiba neentlobo ezahlukeneyo iziqhamo ezinemibala kunye nemifuno .
● Phumla ngokwaneleyo.
● Kuphephe ukuxinezeleka.
● Nciphisa ukusela utywala.
● Kuphephe ukutshaya.
Ii-FAQ eziqhelekileyo
Q. Ngaba ama squats ayawanciphisa amanqatha ethanga?
UKUYA . Ewe, squats ukunceda ukunciphisa amanqatha ethangeni.
Q. Ngaba ukubaleka kutshisa amanqatha ethanga?
UKUYA. Ukubaleka ngumsebenzi omkhulu wokunciphisa umzimba. Itshisa iikhalori kwaye inceda ukunciphisa amanqatha omzimba. Iitoni zemilenze kunye neempundu, ngaloo ndlela inika imilo echazwe ngakumbi kwiimpundu nasemathangeni akho.
Q. Yeyiphi imithambo elahla amanqatha ethanga?
UKUYA. Izikwere ezibanzi, ukukhaba iesile, ukuphakamisa umlenze osecaleni, ukunyusa umlenze wangaphambili zezinye zeemithambo ezinokukunceda ulahle amanqatha ethanga.
Q. Kukuphi ukutya endifanele ukukutya ukunciphisa amafutha ethangeni?
UKUYA . Yitya iziqhamo kunye nemifuno, ukutya okuziinkozo, ukutya okuneproteni eninzi kunye neeoyile ezisempilweni ezifana neoyile yeoyile kunye neoyile ye nut.
Q. Yintoni ekufuneka ndiyiphephe ukulahlekelwa ngamanqatha ethanga?
UKUYA. Kuphephe ukutya okungenampilo okufana neefries zaseFrance, iziselo ezineswekile, isonka esimhlophe, iikeyiki, iicookies, iayisi khrimu kunye neelekese.
Q. Ungalahlekelwa ngamanqatha ethanga kuphela ngokwenza umthambo?
UKUYA. Hayi, ukuzilolonga kukodwa akunakunceda ukutya okunesondlo okunempilo kudityaniswe nokuzilolonga kuya kunceda ukunciphisa amanqatha emathangeni akho.
Q. Kuya kuthatha ixesha elingakanani ukuphulukana namanqatha ethanga?
UKUYA . Kuxhomekeka kubungakanani bemfuza, inqanaba lokutya emzimbeni, iihomoni kunye nendlela yokuphila yomntu.
USusan JenniferUmzimba wonyangoIiMasters kwiPhysiotherapy Yazi ngakumbi
