Uma kuziwa ekuzivocavoca nasekulahlekeni kwesisindo, kunezindlela eziningi zokulandelela inqubekela phambili yakho .
Kukhona isibalo, yiqiniso, okuyinto elula futhi efinyeleleka kakhulu, kodwa kunenkinga enkulu ngezinga. Ngeshwa, kuzokuqamba amanga njalo ngokuqhubeka kwakho.
Isilinganiso silinganisela konke-konke ukuphuza kwamanzi, ukulunywa kokudla, amathambo akho, imisipha, izitho, amafutha. Ayikho indlela yokuhlukanisa phakathi kokuthola (okungaba ngamanzi) noma ukulahlekelwa (okuyinto, futhi, kungaba amanzi).
Yilapho izilinganiso zomzimba zingena khona. Ukuthatha izilinganiso zakho kuyindlela engcono yokulandelela inqubekelaphambili ngoba uthola umbono walokho okwenzeka ngempela ngomzimba wakho.
Ungase ugxile kukho, uthi, i- abs yakho noma izingalo kodwa uma unezindawo eziningi ukuze ubuke, khona-ke ungathola ukuthi impela umzimba wakho ulahlekelwa amafutha.
Lolwazi olubalulekile ngoba sonke silahlekelwa amafutha ezindaweni ezehlukene nangendlela ehlukile.
Ukuthatha izilinganiso zakho kuzokuqinisekisa ukuthi amafutha aphuma, ngisho noma ungalahlekelwa amafutha ngqo lapho ufuna khona okwamanje. Kuthatha isikhathi sokuba umzimba wakho uzungeze kulezo zinkani, ngakho-ke ukubekezela kuyisithako esibalulekile.
Okufanele Ukwazi Ngaphambi Kokuthatha Izindlela Zakho
- Gqoka izingubo ezifakiwe noma ungabikho izingubo uma ungakwazi.
- Hamba ngezinyawo ndawonye futhi umzimba ukhululekile kuzo zonke izilinganiso.
- Sebenzisa isilinganiselo se-tape engaphendukiyo. I-tape yokulinganisa indwangu iyindlela enhle noma ungasebenzisa eyodwa eyenziwe ngokuthatha izilinganiso zomzimba, njenge-MyoTape Body Tape Measure.
- Thatha isilinganiso sakho okungenani kabili futhi uthathe isilinganiso sesisindo zombili ukuthola izinombolo zakho zokugcina.
- Ungakhathazeki uma ulahlekelwa ngamasentimitha ngaphandle kokulahlekelwa isisindo . Lokhu empeleni isibonakaliso sokuthi ulahlekelwa amafutha futhi uthola imisipha, okuyinto intuthuko enkulu.
Indlela Yokuthatha Izindlela Zakho
Kuzo zonke izilinganiso, phonsa umthamo we-tape ukuze uhlale phezu kwesikhumba, kodwa ungacindezeli isikhumba. Ungarekhoda izilinganiso zakho kulesi Chart Intuthuko njalo emavikini amane ukuze ubone ukuthi ulahlekelwa yini amafutha.
Kungumqondo omuhle ukuthatha izinto zakho kuqala into yokuqala ngaphambi kokudla noma ukuphuza noma yini. Njalo uma ubuyisa izilinganiso zakho, zifake ngesikhathi esifanayo, ngaphansi kwezimo ezifanayo ukuze uthembele imiphumela.
Ukulinganisa Umzimba Wakho
- Isikhumba - Thola isiqhwa sakho semvelo noma ingxenye encane kunazo zonke.
- I-Hips - Lena yingxenye enkulu kunazo zonke zezingqimba zakho. Zama ukubheka esibukweni ngenkathi umile eceleni. Qinisekisa ukuthi i-tape ihambisana nendawo.
- Isifuba - Hamba ngezinyawo ndawonye kanye nomlenze uqonde futhi uthole ingxenye enkulu kunazo zonke ezungeze ibhande lakho.
- I-Abs - Hlala ngezinyawo ndawonye futhi uqonde kodwa ukhululekile futhi uthole ingxenye enkulu kunazo zonke zomzimba wakho, evame ukuzungeza isisu sakho.
- Izikhali - Vuka ngokuqondile nengalo ekhululekile futhi uthole i-midpoint phakathi kwethambo lehlombe ne-elbow ingalo eyodwa.
- Amathanga - I-midpoint phakathi kwengxenye ephansi ye-glutes nangemuva kwegceke, noma ingxenye enkulu kakhulu kwethanga.
- Amathole - Ingxenye emkhatsini wamadolo ne-ankle.
Ukulondoloza Izindlela Zakho Ngenkathi Ulahlekelwa Isisindo
Into eyodwa abantu abayifunayo uma beqala uhlelo lokulahlekelwa isisindo ukwenza amafutha ahambe ezindaweni ezithile, kodwa uhlale kwezinye izindawo.
Isibonelo, owesifazane angase angafuni ukulahlekelwa usayizi wesifuba kodwa angase afune ukulahlekelwa okuningi kusuka ezinkalweni nasemathangeni . Indoda ingase ifune ukulahlekelwa isondo lakhe elingaphandle , kodwa gcina i-glits ngendlela eyiyo.
Umbuzo uwukuthi, ungayilondoloza yini izindawo ezithile ngenkathi ulahlekelwa kwabanye?
Ngeshwa, asikwazi ukukhetha ukuthi amafutha avela kuphi. Ukunciphisa i-spot , noma ukwenza umsebenzi womzimba othize ngengxenye yokwehlisa amafutha lapho, akusebenzi lutho kunokuzama ukugcina indawo ethile yomzimba wakho ifana.
Umzimba wakho ulahlekelwa amafutha aphelele kanye nezindawo ezithatha amafutha amaningi okuthatha isikhathi eside.
Okubalulekile ukuthi awukwazi ukulawula lapho amafutha ephuma khona, kodwa ungabheka uhlobo lomzimba wakho nolwabazali bakho futhi uthole umqondo ohloniphekile lapho uvame ukulondoloza amanoni amaningi nalapho ungakwenzi khona.
Ngokwezinga elithile, sonke siphethwe ukubamba izifo zethu, kodwa lokho akusho ukuthi awukwazi ukwenza izinguquko emzimbeni wakho . Ukwenza lokho, qiniseka ukuthi uqukethe uhlelo oluphelele lokuzivocavoca oluhlanganisa:
- I-Cardio ivame izikhathi ezingu-3-7 ngesonto
- Ukuqeqesha amandla onke amaqembu omzimba wakho izikhathi ezingu-2-3 ngesonto
- Ukudla okunempilo, okuphansi kwekhalori okuvumela ukuthi ushise amakholori amaningi kunokudla kwakho
Landela lohlelo futhi uvumele umzimba wakho uphendule kulokho. Kungathatha amasonto noma izinyanga ukubona imiphumela, ngakho kusiza ukugxila eminye imigomo njengokuthola impilo enamandla noma enamandla.
Ingabe Izindlela Zakho Zivamile?
Iningi lethu lingase lizibuze ukuthi izilinganiso zethu zivamile yini isisindo nokuphakama kwethu.
Impendulo emfushane yalokhu nguyebo, noma ngabe izilinganiso zakho ziyizinto, zivamile kuwe. Bheka nxazonke futhi uzothola ukuthi wonke umuntu unesimo somzimba ohlukile nesayizi. Kuyasiza ukwazi izinhlobo zomzimba jikelele, ezinquma ukuthi siphila amafutha engeziwe.
Kwabesifazane, sivame ukusebenzisa izimo zomzimba:
- Apple - Umuntu onama-apula unamahlombe amaningi futhi anezinqamu ezincane.
- Iqonde noma i-mctangular - Lo mbono uvame ukulinganisa okungama-intshi angaphansi kwamasentimitha angu-9 kunesibindi noma esifubeni.
- Ikhasi - Lo muntu unezintambo ezikhulu kunesifuba.
- Isikhwama - Kulesi simo, iziqhwa nesifuba kuyafana nesikhumba esincane.
Abanye besifazane bayazibuza ukuthi ububanzi besikhwama 'esivamile' buyini. Futhi, njengazo zonke ezinye izilinganiso, ububanzi bamahlombe akho bujwayelekile kuwe , kodwa mhlawumbe hhayi komunye umuntu.
Ngokwesilinganiso, ububanzi behlombe kwabesifazane buhamba cishe ngamasentimitha angu-17. Lokho kulinganisa ngemuva kwakho kusukela phezulu kwesinye isinye kuya kwesinye. Khumbula ukuthi, kulabo besifazane, umugqa we-hip uvame ukuba yingxenye enkulu kunazo zonke emzimbeni nasemadodeni ingxenye enkulu kunazo zonke emgqeni wehlombe.
Kubantu ngokujwayelekile sihlukanisa izinhlobo zomzimba kunokubunjwa:
- I-Endomorph - Lolu hlobo lomzimba luvame ukuba namafutha asemzimbeni aphakeme, amathambo amakhulu, nokunciphisa umzimba, okwenza kube nzima ukulahlekelwa isisindo.
- I-Mesomorph - Ngalolu hlobo, umuntu unesisipha futhi angase abe nesikhathi esilula ukulahlekelwa amafutha nokuthola imisipha.
- I-Ectomorph - Abantu abanalo hlobo lomzimba bavame ukuba bancike futhi bangase babe nenkinga yokuthola isisindo ngenxa ye-metabolism esheshayo.
Abaningi bethu bawela endaweni ethile kulokhu kuqhubeka, kodwa lolu lwazi lusho ukuthini kuwe?
Ukwazi uhlobo lomzimba wakho noma ukuma kwakho kukutshela lapho umzimba wakho ugcina amanoni amaningi. Ukwazi ukuthi kunganciphisa izinga lakho lokukhungatheka uma ungalahlekelwa amafutha kuleyo ndawo enenkani ngaleso sikhathi.
Uma nje ulahlekelwa amafutha endaweni ethile , usendleleni efanele.
Ubuningi bomkhumbi nobubanzi be-Pant - Kungani Bengafani?
Esinye sezici ezicindezelayo zokulahlekelwa isisindo ukuthenga izingubo. Ungakwazi ukulinganisa isisindo sakho usuku lonke, kodwa uye kunoma yimuphi umnyango wesitolo uphinde uqoke izinhlobo ezinhlanu ezihlukene zezinwele ezilinganayo ngobukhulu obufanayo futhi zonke zizofanelana ngokuhlukile.
Uma sizama ukunciphisa umzimba , iningi lethu lilinganisa ukulahlekelwa kwesisindo nesayizi ethile yokugqoka. Isibonelo, kunamahemuhemu wokuthi uma ulahlekelwa amakhilogremu angu-10, uvame ukwehla ngesayizi we-pant.
Iqiniso liwukuthi lezi zilinganiso ezimbili azihlanganisi nje, ngakho-ke akukho ndlela yokwazi ukuthi kunesisindo esingakanani umuntu angadinga ukulahlekelwa yizingubo ezincane.
Kungani? Kunezizathu ezimbalwa ezinhle:
- Ayikho izinga elilinganiselwe elikhona phakathi kwabakhiqizi bezembatho - Sonke sibhekane nesimo lapho sikhona usayizi owodwa esitolo esisodwa nobukhulu obuhlukile kwesinye isitolo. Lokhu kungenxa yalokho esikubiza ngokuthi i-Vanity Sizing-ewela phansi ukubeka ubungako obuhle ngaphezu kwezembatho ngaphandle kokushintsha izilinganiso.
- Imizimba yethu ihlukile - Ungathatha abantu abahlanu abayisisindo esifanayo kodwa bathole ukuthi abanye banamahlombe amakhulu kanti abanye banamathanga amakhulu noma amathole. Lokhu kwenza kube nzima ukubikezela ukuthi kungakanani umuntu oyedwa okudingeka alahlekelwe ukuze afane nezingubo ezincane.
Ukuze ubhekane nalokhu, gcina lezi zilinganiso njengezinhlaka ezihlukene ngoba azihlanganisi. Kungokwemvelo ukulahlekelwa isisindo ngaphandle kokuthola ushintsho oluningi ngendlela izingubo zakho ezifanele ngayo.
Elinye ithiphu - Khetha ibhangqa elilodwa lokuhamba bese ulizama njalo emavikini amane noma ngaphezulu. Amabhulukwe angamanga!
Kungani Ubuningi Bakho Akungavumelani Nani Usayizi Wakho Njalo?
Esinye isimo esingavamile sokwehla kwesisindo ukuthi kungenzeka ngokuphelele ukulahlekelwa ngamasentimitha ukusuka emzimbeni wakho ngaphandle kokulahlekelwa isisindo esikalini.
Lesi esinye isizathu ukuthi isikali singakhohlisa ngoba, njengoba kushiwo ngaphambilini, ithola yonke into futhi ayikwazi ukukutshela ukuthi yini ephuma noma okuqhubekayo.
Lokhu kungakhungathekisa uma ubheka isikali ... ungase uzizwe izingubo zakho zithola ukukhululeka, ngakho kungani isibalo sihlala ngenani elifanayo? Noma kubi nakakhulu, ukukhudlwana?
Lokhu kwenzeka uma uthola imisipha. Ulahlekelwe ngamasentimitha noma ngabe awuphuzi umzimba futhi lokho kuvamile ngokuphelele uma ungeze ukuqeqeshwa kwamandla kumkhuba wakho noma wenza umsebenzi omusha owenza umzimba wakho ukhiqize izicubu ezinomzimba eziqinile.
Into enhle ngalokhu ukuthi imisipha ithatha isikhala esingaphansi kwamafutha ngakho, ngenkathi isikali singakutshela into eyodwa, izambatho zakho zikutshela okunye: Ukuthi unganciphisa phansi.
Yingakho ukuthatha izilinganiso zakho kungakutshela ngaphezu kwesilinganiso nokuthi kungani kungukubunjwa komzimba , hhayi isisindo sakho, esitshela ngempela indaba yeqiniso. Uma unesisindo esiningi, umsizi ongekho lutho kungakhathaliseki ukuthi isilinganiso sithini.
> Umthombo:
> Whaley M, Brubaker P, Otto R, Iziqondiso zika Armstrong L. ACSM zokuhlola nokuzivocavoca . Philadelphia, Pa .: Lippincott Williams & Wilkins; 2006.