Izinganekwane mayelana nokuzivocavoca umzimba nokudla
Uma usebenzise isikhathi eside, cishe uthola amathani omniningwane mayelana nokuzivocavoca nokuqina. Uzwile inkulumo ethi 'akukho buhlungu, akukho nzuzo' futhi mhlawumbe uzame ukuqinisa i-abs yakho ne-crunches . Ngenkathi ama-myths amaningi okuqina ekhula ngokushesha, kusekhona okuningi okungaqondakali okugijima futhi ungase ulandele ngaphandle kokungazi.
Inganekwane No. 1: Ngidinga ukuzivocavoca ukuze ngisebenze 'i-abs' engezansi bese nginciphisa ibhodlela lami esiswini.
Okokuqala, akukho into enjengokuthi 'i-abs encane.' Iphakethe eliyisithupha oya kuyo empeleni liyisisindo esisodwa eside, esibizwa ngokuthi i-rectus abdominis, esivela ngaphansi kwesifuba sakho kukhanda lakho. Ukuze usebenze i-abs yakho, kufanele usebenzise umzimba ukuze uhlose yonke imisipha emine: i-rectus abdominis, iziqu zangaphakathi nezangaphandle kanye ne-abdominis eguqukayo.
Okwesibili, ukwenza i-crunches ngeke kukusize uthole 'i-pack pack ayisithupha' uma unamafutha amaningi endaweni yakho yesisu. Ngamanye amazwi, ukunciphisa kwendawo nje akusebenzi. Ukuze ubone imisipha, kufanele unciphise amafutha omzimba wakho. Ukuze uthole olunye ulwazi ngalokhu kanye nezinye izivivinyo ze-ab ezinkulu, hlola i- Flatten Abs yakho .
Inganekwane No. 2: Uma ngingenabuhlungu ngosuku olulandelayo, angizange ngisebenze kanzima ngokwanele.
Abantu abaningi basebenzisa ubuhlungu besisindo njengendlela yokukala ukuthi umsebenzi wabo uhle kanjani. Kodwa-ke, ukucindezeleka kwemisipha kubangelwa izinyembezi ezincane emicimbini ye-muscle kanti, kuyilapho ezinye zilonda zilindelekile uma uguqulela njalo uhlelo lwakho, ukukhathazeka izinsuku ezimbalwa emva kokuzivocavoca kwakho cishe kusho ukuthi uyayinqoba.
Uma ubuhlungu ngemva kokuzivocavoca, awuvumeli umzimba wakho ukuba uvuselele, lapho uhlangabezana nokukhula komzimba.
Ukuze unciphise amathuba okuba uzwela kakhulu, kufanele ufudumale ngaphambi kokuqeqeshwa kwakho futhi ululale ngaphambi nangemva. Kumele futhi ukwandise amandla akho kancane kancane kunokuhamba konke usuku lwakho lokuqala lusebenza.
Uma uzwa ubuhlungu, uphumule usuku noma ngaphezulu bese wenza izivivinyo ezifanayo ezenza ube nesifo sokuqala, kodwa wehlisa amandla.
Inganekwane No. 3: Uma ngingenakukwazi ukuzikhandla kaningi ngokwanele futhi kunzima ngokwanele, ngingase ngikwazi ngisho nokukwenza.
Imihlahlandlela evamile yokulahlekelwa isisindo ukukwenza i-cardio izikhathi 4-5 ngesonto imizuzu engu 30-60 kanye nokuqeqeshwa kwesisindo izikhathi 2-3 ngesonto.
Abanye abantu nje abanaso isikhathi sokuzivocavoca okuningi futhi becabanga ngoba bengakwazi ukwenza konke lokho, kungani NONKE?
Khumbula: Noma yikuphi ukuvivinya umzimba kungcono kunokuba kungabikho ukuzivocavoca, ngisho noma kuhamba ngemaminithi angu-15 kuphela. Ukuzikhandla ngokomzimba) kuboniswe ukunciphisa ukucindezeleka nokwenza ube nempilo enhle. Ngakho-ke, ngisho noma ungeke ukwazi ukwenza ukuvivinya umzimba, awukho isizathu sokuthi ungenzi lutho olusebenzayo usuku ngalunye. Zama ezinye zalezi zikhathi zokusebenza ze-Timesaver.
Inganekwane No. 4: Ukuqeqeshwa kwamandla kuzongenza "bulk up"
Abanye besifazane bagwema ukuqeqeshwa ngesisindo ngoba abafuni ukuphakama. Noma kunjalo, ukuqeqeshwa kwamandla kuyisici esibucayi ukuze ugcine isisindo esinempilo futhi uqinise umzimba wakho.
Lokho abacwaningi abakwaziyo ukuthi owesifazane ovamile akatholi isayizi ekuqeqesheni amandla ngoba akanawo amahomoni adingekayo ukwakha inani elikhulu lomzimba.
Ngisho nabesilisa abanenkinga enzima yokuthola imisipha futhi kuyinto okumele usebenze kanzima ukuyifinyelela, owesilisa noma wesifazane.
Inganekwane No. 5: Uma ngidla amaprotheni amaningi , ngingakha imisipha emikhulu.
Ukwakha isisindo semisipha kuhilela izinto ezimbili: Ukusebenzisa isisindo esanele ukubhekana nezinselele ezingaphezu kwamazinga avamile wokumelana nokudla amakholori amaningi kunokushisa. Ngama-hype amaningi mayelana nokudla okuphezulu kwamaprotheni maduzane, kulula ukukholelwa ukuthi amaprotheni angcono kakhulu okwakhiwa kwamasipha kodwa, ngokusho kwe-American Dietetic Association, imisipha isebenza ngama-kilojoule ngakho udinga zonke izinhlobo ezintathu zezakhi - ama-carbs, amaprotheni namafutha .
Uma udla amaprotheni amaningi, ubeka ingozi yokudala ukungalingani kwezakhi, ukucindezeleka kwezinso, noma ukuphelelwa amandla kwamanzi. Ngaphezu kwalokho, amaprotheni amaningi ngokweqile athola amakholori engeziwe atshiswa noma agcinwe. Ngomzimba we-muscle, kufanele uhlanganise uhlelo lokudla okunempilo, kanye nokuzivocavoca okuhlanganisa ukuzivocavoca kwe-cardio kanye nokuqeqeshwa kwesisindo esifanayo.