Ngiyindlela ende kusukela eminyakeni yami yeshumi, kodwa ngisakwazi ukukhumbula izinto engangizicabanga lapho ngibheka esibukweni: "Nginamafutha kakhulu," "Ngimude kakhulu," futhi "kungani butt kangaka elikhulu? " Ngichitha amahora amaningi ngibheka amaphutha ami futhi, uma ngingazi lutho, udadewethu omdala wayenomusa ngokwanele ukungisiza.
Engikhumbula kakhulu kunakho ukufuna ukungenelela. Futhi ekukhulumeni namanye amaklayenti ami asetsheni nokufunda amanye amazwana avela kwabanye abasha kule sayithi, engashintshi okuningi kusukela ngisesikoleni.
Lokho okungazange kushintshwe umqondo wokuthi isisindo nokubukeka kudlala indima ekwamukeleni. Ngakho-ke, wenzenjani uma ungenalo 'umzimba' omuhle? Yini oyenzayo uma ukhuluphele ngokweqile, ungaphansi kwesisindo somzimba, noma ufuna nje ukulahla amafutha amancane kakhulu? Kungenzeka yini ukushintsha umzimba wakho?
Izinto Ezithinta Ubukhulu Bakho
Ungashintsha umzimba wakho, kodwa kungakanani kuxhomeke ezintweni eziningi - ezinye ongazilawula futhi ezinye awukwazi:
- Ukukhulelwa Nakuba ungase ungaboni, ukukhulelwa kungathinta kakhulu isisindo sakho nokuma komzimba wakho. Bobabili amantombazane kanye nabafana bangalindela ukuthola isisindo kanye nokuphakama ngesikhathi sokukhulelwa. Ama-hormone akhishwe ngalesi sikhathi avame ukwenza abafana bathole imisipha namantombazane ukuba bathole ukwanda kwamafutha omzimba . Lezi zinguquko zivamile kodwa zingenza uzizwe sengathi unamandla ngokweqile, ngisho noma ungekho.
Yini Isisindo Esifanele Sokuphakama Kwami? - Umbuzo owodwa Umbuzo owodwa engiwuzwayo wukuthi, "Kungani ngingabheki njengabangane bami?" Esinye isizathu yizakhi zofuzo zakho. Uzuza i-albhamu yezinto ezivela kubazali bakho njengokuthi ubekaphi amafutha amaningi kakhulu emzimbeni wakho, ukuthi ubude kangakanani, nokuthi umzimba wakho unjani (njengokufana ne-pear-shaped or shaped). Eqinisweni, uma abazali bakho bekhuluphele, lokho kwandisa ingozi yokuthi uzoba ngokweqile.
- Okudlayo Ngenkathi ukukhulelwa kanye nezakhi zofuzo kuyizinto ongakwazi ukuzilawula, lokho okudlayo kukhona enye indaba. Ukudla amafrijini amaFrance, ukudla okusheshayo, ama-sodas, amakhops, namaswidi ngezikhathi zonke futhi ugweme izithelo nemifino enjengale nhlupho inganezela ama-calories angaphezu kokudla okunengi.
Ubuningi bokuzidla kwezingane - Ukuzivocavoca Isizathu esisodwa isisindo singaba yinkinga enjalo wonke umuntu kusukela ebantwaneni kuya kubantu abadala ukuhlala kuyo nxazonke esikwenzayo. Ukungasebenzi kusithinta kakhulu emgqeni wakho kanye nempilo yakho. Eqinisweni, ukubukela i-TV yinto ejwayelekile kunazo zonke ezingabangela ukutholakala kwesisindo (uma ungazivocavoti noma udla kahle) futhi into eyenza intsha ivame ukwenza okuningi njengoba ikhula.
Izibikezelo zokukhuluphala
Ingabe Udinga Ngempela Ukunciphisa Isisindo?
Lokhu kungase kubonakale sengathi akukho-brainer, kodwa akuwona wonke umuntu odinga ukulahlekelwa isisindo. Ngokuvamile, intsha igxila ekwenzeni isisindo sayo emazingeni angenampilo ukuze ithole umzimba 'onguhle' - into engaholela ekudleni kwe- Yo-yo noma ngisho nokudla okuphazamisayo.
Kulula ukuba nombono ophikisayo walokho umzimba wakho okufanele ubukeke, ikakhulukazi uma amamodeli akho evame ukuba, kahle, amamodeli, abadumile, noma abanye abantu abajwayele ukujwayela ukuthi babheka kanjani kunalokho abakwenzayo. Ngakho kubalulekile ukuqonda ukuthi ibanga lesisindo esinempilo lingakanani futhi, nakakhulu nakakhulu, ukuthi isisindo sakho sesisindo asisho njalo indaba. Isikali sinzima konke - amathambo akho, amafutha, imisipha, izitho zangaphakathi, ukuthi yini oyidla noma oyiphuzile ekuqaleni ... konke. Akukutsheli ngokunembile lokho okuzuzile noma okulahlekile, ngakho-ke ukusebenzisa isikali njengendlela yakho kuphela yokuqhubekela phambili ekulandeleni akuyona njalo umqondo omuhle kakhulu.
Ngaphambi kokuba uthathe isinqumo sokuhamba ekudleni noma ohlelweni lokulahlekelwa isisindo, thatha isikhathi ukuze uhlole uma unamandla ngokweqile noma uma unesimo somzimba esontekile. Sebenzisa izinsiza ezilandelayo ukuthola ukuthi isisindo esinempilo sini ngempela:
- I-Quen Teen - Ingabe Ngingamafutha?
- BMI Calculator
- Image Body and Self-Esteem
Kumele ukhulume nabazali bakho nodokotela wakho mayelana nanoma yisiphi isisindo esingaba nesisindo nokuthi kungenzeka ukuthi ukulahlekelwa isisindo kufanele ukhathazeke.
Umbuzo ovame ukwedlula wonke engiwuthola kusukela emusha (futhi kusuka kuwo wonke umuntu, ngempela) indlela yokulahlekelwa amafutha ezindaweni ezithile. Sonke sigcina amafutha amaningi kakhulu ezindaweni ezithile futhi kubonakala sengathi sezindawo ezingaphansi kwezintandokazi, njenge:
- I-Hips
- I-Butt
- Amathanga
- UBelly
- Isikhumba
- Phezulu emuva
- Isifuba
Ngakho-ke, kungenzeka yini ukuba ulahlekelwe amafutha avela kulezi zindawo futhi, uma kunjalo, yikuphi okusebenzayo okusemandleni akho? Iqiniso liwukuthi ukunciphisa indawo ngeke kusebenze. Lokhu kusho ukuthi ukwenza amakhulu ama-crunches ukuthola ama- abs aphambisi noma izikhwama zomlenze kanye nezikwele ukuze uthole amathanga amancane angeke asebenze. Ngakho, uma lokho kungasebenzi ke kuthiwani?
Ukuze ulahlekelwe amafutha, kufanele ushise amakholori amaningi kunokudla kwakho bese uvumela umzimba wakho, kanye ne-genetics yakho, ukunquma ukuthi amafutha avela kuphi.
Indlela ephumelela kakhulu yokwenza lokhu iwukudla nokuzivocavoca.
Ukuzivocavoca
Enye indlela yokulawula amakholori akho ukuhamba ngokuningi ngokungeza kokubili ukuzivocavoca okuhleliwe nomsebenzi jikelele kulo lonke usuku. Iziqondiso ezivezwe yi-American College of Sports Medicine (ACSM) batusa okungenani ihora lomsebenzi womzimba ngosuku futhi kuze kube amahora amaningana ngosuku izingane eziningi nentsha. Imisebenzi ingafaka izinto ezifana nalezi:
- Ukugibela ibhayisikili
- I-Skateboarding noma i-skating-skating
- Ukubhukuda
- Ukudansa
- Ukuhamba noma ukugijima
- Ezemidlalo
- Amaphuzu okudubula
Uzoshisa ama-khalori amaningi nganoma yisiphi isikhathi uma ungaba kude ne-TV noma ikhompyutha bese uhambisa umzimba wakho, ozosiza ngokulahlekelwa isisindo . Isihluthulelo kuku:
- Khetha izinto oyithandayo . Uma ungekho emidlalweni yezemidlalo noma imisebenzi yangaphandle, zama amavidiyo wokuzivocavoca noma imidlalo yemidlalo yokufaneleka, njenge-Dance Dance Revolution.
- Yenza umkhuba ojwayelekile . Zama ukuzibekela eceleni isikhathi ngasinye ngosuku lokuzivocavoca ngakho kuba yingxenye yemvelo yesimiso sakho.
- Funa izindlela zokuhambisa ngaphezulu . Yenza izinyawo ezengeziwe ezungeze isitolo, uhambe uye endlini yomngane wakho, noma uvule umsakazo bese udansa nxazonke ekamelweni lakho. Ukuthola izindlela zokuhambisa ngaphezulu kuzofaka ama-khalori avuthayo futhi uphile.
- Thola usizo . Uma ufuna ukuzivocavoca kodwa ungazi ukuthi ungaqala kuphi, khuluma nabazali bakho ukuba ufunde ukuthi ungajoyina i-gym, usebenze nomqeqeshi , noma usebenzise nabo nsuku zonke.
Funda kabanzi mayelana nabasha kanye nokuzivocavoca okuqondene nokuzivocavoca nokuqeqeshwa kwamandla.
Buka ama-calories akho
Ngaphandle kokusebenza kakhudlwana, ukubuka lokho okudlayo kungenye ingxenye ebalulekile yokulahlekelwa isisindo. Ungathola ukuthi kuyasiza ukucela usizo lomndeni wakho nabangani bakho. Uma abazali bakho bephethe ukuthenga ukudla, kungase kudingeke uxoxe nabo ngokwenza izinqumo ezinempilo noma ukuzibandakanya ngokukhetha ukudla nokuzidla ngokwakho. Ezinye izindlela zokusika ama-kilojoule angadingekile zihlanganisa:
- Ukubuka iziphuzo zakho Ama- sodas amaningi , ama-juice neziphuzo zezemidlalo anganezela ngempela. Beka esikhundleni sabo ngamanzi futhi uzolondoloza okuningi khalori.
- Ukugcwalisa izithelo nemifino Izithelo nezitshalo eziningi ziphezulu fiber kanye nezakhi ngesikhathi kunama-calories aphansi. Lokhu kusho ukuthi uzogcwalisa ngokushesha futhi udle kancane. Zama ukuba nezithelo njengokudla okulula noma ngaphambi kokudla ukuze usike amakhalori ngaphandle kokuzwa ulambile.
- Ukugwema ukudla okusheshayo Akukho lutho olungalungile ngokuba nesibhakabhaka nesibisi, kodwa gwema ukuba nezinhlobo zokudla nsuku zonke. Yenza kube nokuphathwa ukuthi unayo yonke into njalo.
- Gwema ukuhlunga okungenangqondo Uma ulambile ntambama, gcina ukudla kwakho okuphephile ngokugwema amaswidi, amakhukhi, namanye amaswidi. Futhi, qaphela ezinye izizathu ongadla, njengokukhathazeka, ukukhathala, noma ukuzwa okwesibhakabhaka. Ukudla ngokomzwelo kungenza izinto zibe zimbi futhi azikwenzi izinkinga zakho zihambe.
Ukudla njalo kulo lonke usuku kubalulekile futhi ukugcina umzimba wakho uhamba futhi umzimba wakho uvuselelwe konke ofuna ukukufeza.
Enye yeziphambeko ezinkulu kakhulu esiningi esikwenzayo uzama ukuthola izinqamuleli noma ukulungiswa okusheshayo ukuze ulahlekelwe isisindo ngokushesha. Lezi zinqamuleli zezinqamuleli zingasheshisa ngokushesha, futhi ezinye zingaba yingozi empilweni yakho. Ezinye zezindawo ezivame kakhulu zihlanganisa:
Kudla ukudla sonke Sonke sithola isifiso sokudlula ukudla, ikakhulukazi uma sidle kakhulu ekuseni kakhulu. Kodwa ukweqa ukudla kungaphindela emuva. Ungadla amakholori angaphezu kwesidlo sakho esilandelayo futhi, ngenxa yokuthi ulambile kakhulu, cishe uzodla ukudla okungenamsoco (uma uthola lowo olambile, isaladi ngeke nje yenze umsebenzi). Njengoba uShereen Jegtvig, umqondisi wethu wokudla okunomsoco, uthi ku-athikili yakhe mayelana nokudla ukudla , "... uma udla amakholori ambalwa njalo, umzimba wakho uzoshisa amakholori amancane."
Ukudla kwamafayili Kungaba nzima ukulandela amanzi, ikhalori ephansi, noma ezinye izidlo ezidliwayo eziphonsa wonke amaqembu okudla ukuze ulahlekelwe isisindo ngokushesha. Kodwa, futhi, lezi zinhlobo zokudla ngokuvamile aziphilile futhi zingaqeda ukuchitha imizamo yakho yokulahlekelwa isisindo. Uma ungadli okwanele ngokwanele, umzimba wakho ubambelele kumafutha ukuze uzenzele. Ngaphezu kwalokho, okuningi kwesisindo olahlekelwa ekuqaleni kungamanzi - hhayi amanoni. Ngaphandle kwalokhu, kungenzeka ukuthi awutholi zonke izakhi umzimba wakho udinga ukukhula ngendlela enempilo, ikakhulukazi eminyakeni yakho yentsha.
Amaphilisi okudla Iphinde ilinge ukuthatha amaphilisi okudla ukuze ulahlekelwe isisindo ngokushesha, kodwa iningi lawo alilawulwa okusho ukuthi akukho siqinisekiso sekhwalithi noma ukuphepha kwalokho okuthathayo. Eziningi zala maphilisi anezimo ezimbi, futhi eziningi zazo azisebenzi ngisho. Ayikho iphilisi ngaphandle lapho ezokusiza ukuba ulahlekelwe isisindo unomphela, ngokuphepha, nangempumelelo, futhi noma yini oyithathayo kumele inqunywe futhi / noma ilawulwe udokotela wakho.
Izithako zokushisa amafutha Lezi zithako zivame ukuba "izindlela zemvelo" zokushisa amafutha amaningi kodwa lokho akusho ukuthi baphephile. Iqiniso liwukuthi, njengamaphilisi amaningi okudla, awalawulwa, angase asebenze, angaphazamisa ezinye izidakamizwa, futhi angase abe yingozi empilweni yakho. Gwema noma yini engavunyelwe noma ekhuthazwa udokotela wakho.
Ukuzivocavoca ngokweqile Ukuzivocavoca kungaba yindlela enempilo yokwenza isisindo, kodwa okuningi kungabangela izinkinga kokubili ngokomzimba nangokwengqondo. Abanye abantu baze bazivocavoca kangangokuthi kubhekwa njengendlela yokudla kwesifo. Uhlelo lokuzivocavoca olulinganiselayo lusho ukuthatha umsebenzi osukwini ngalunye futhi ube nokusebenza okuhlukahlukene kwendawo yakho yesilinganiso senhliziyo . Ukusebenzisa amahora ngosuku ngosuku oluphezulu lungaba kubi kakhulu njengokungazivocavoca.
Khumbula: Azikho Izinqamuleli
Nakuba ungase uthande ukulahlekelwa isisindo ngokushesha ehlobo, usuku lokuqala lwesikole, noma lelo holide lolwandle, azikho izinqamuleli . Ukulahleka kwesisindo sempilo kuyinkambinkimbi. Nakuba ukulungiswa okusheshayo kungakusiza okwesikhashana ulahlekelwe isisindo, kuzobuya kuphela uma ubuyela emuva esimisweni sakho esivamile.
Ngingashesha Kangakanani Ukunciphisa Isisindo?
Ukulahleka okunomsoco nokuhlala njalo kuyinkqubo encane futhi engalindelekile, ngakho-ke akunakwenzeka ukusho ukuthi umuntu uzothola isisindo esingakanani noma ukuthi uzolahlekelwa kanjani masinyane. Okubalulekile ukuthi sonke sihlukile futhi sonke silahlekelwa isisindo ngezinga elihlukile ngokusekelwe ku:
- ubudala
- ubulili
- isisindo
- izakhi zofuzo
- ukudla
- izinga lomsebenzi
- indlela yokuphila
Futhi khumbula, uma uqala ukuzivocavoca nokudla kahle, isikali ngeke sibheke njalo izinguquko umzimba wakho okwenzayo. Kungenzeka ukuthi uzuze imisipha futhi ulahlekelwe amafutha, angeke akhombise esikalini ngisho noma ubonisa indlela izingubo zakho ezifanele ngayo. Funda kabanzi: Ungayilahla kanjani isisindo
Ngithola kanjani isisindo noma isisindo?
Ngenkathi abantu abaningi befuna ukunciphisa umzimba, abanye intsha bazizwa bekhulile kakhulu futhi bafuna ukuthola isisindo noma isisindo. Okokuqala, wonke umuntu uveza intsha ehlukile futhi eminingi ukuthola ukuthi, ngokuhamba kwesikhathi, baqala ukugcwalisa futhi bathole isisindo ngokwengeziwe ngokwemvelo. Eqinisweni, ochwepheshe abaningi abacebisi ukuthi intsha izama ukuthola isisindo ngokudla amathani amakhilogrekhi - okungaholela ekutholeni amafutha amaningi omzimba , engenempilo.
Abanye abasha bayazibuza ukuthi bangakwazi kanjani ukuhamba, okunye omunye umgomo onzima nakakhulu kubantu abadala. Ucwaningo oluningi luye lwabonisa ukuthi izingane ezenza ukuqeqeshwa kokuncintisana zingathola amandla, kodwa hhayi ubukhulu bemisipha, ngokusho kwezinkombandlela ze -ACSM zokuhlola nokuzivocavoca . Ngamanye amazwi, izingane eziningi kanye nentsha kuzothola kunzima ukuzuza ubuningi besisindo somzimba. Lokho akusho ukuthi ukuqeqeshwa kwamandla kungumqondo omubi - ngaphansi kwezimo eziqondisiwe (ngomqeqeshi noma ochwepheshe), izingane zingaqina futhi zivumelane nesimo esifanele somkhuba. Kodwa ukwenza izinguquko ezinkulu emisipha ye-muscle ngaleso sikhathi (nanoma yisiphi ubudala) into eningi ngeke iphumelele.
Ngingayithola kanjani i-Abs pack pack ayisithupha?
Ngeshwa, ukuthola i- abs flat kuyinto okungewona wonke umuntu ongawuthola. Ukuthatha i-flat flat noma i-washboard abs kuvela ekuthembekeni futhi kube nezakhi zofuzo ezikusiza ngokuhlala ukhululekile ekugciniwe kugcinwe esiswini. Abaningi bethu bagcina amafutha angaphezu kwe-abs, futhi kungenzeka ukulahlekelwa okunye ngokudla okunempilo nokuzivocavoca. Kodwa, ngisho nalokho, abaningi bethu kufanele baphonsa amanoni ethu emzimbeni emazingeni angenampilo ukuthola i-abs pack pack ayisithupha.
Kungakhathaliseki ukuthi umgomo wakho uwukuphi, kubalulekile ukuba ube namaqiniso mayelana nezinguquko ongazenza emzimbeni wakho. Sonke singumkhiqizo wezakhi zethu zofuzo kanye nendlela yethu yokuphila. Singashintsha indlela esiphila ngayo, kodwa asikwazi ukushintsha ukwakheka okuyisisekelo kwemizimba yethu. Ngokugxila ekushintsheni lokho ongakwenza nokuvumela umzimba wakho ukuba uphendule kulokho, ungakha imikhuba enempilo eyohamba nawe esikhathini esizayo.
Ukuzivocavoca okwengeziwe nokusikisela kokulahlekelwa kwesisindo
> Imithombo:
> I-American College of Sports Medicine. (2006). Izikhombandlela ze-ACSM zokuhlola nokuvivinya umzimba . Baltimore, MD: uLippincott Williams & Wilkins.