Iindaba - 9 Ukunyuswa kweempundu okusebenzayo ukukunceda ufumane impundu entle kunye nomzimba omkhulu

Uninzi lwamantombazana aphupha ngokuba nomzimba omhle onezinqe ezintle kunye namagophe anomtsalane, akunjalo?

Umgangatho wale mihla womzimba olungileyo awusayi kuncipha, kodwa ukuba nomzimba ogobileyo emva kokuncipha, umzimba onjalo uya kuba nomtsalane.

Ngophuhliso olubanzi lwenkcubeko yokuqina komzimba, amantombazana amaninzi nawo angenele umthambo wokuzilolonga, ukongeza ekufuneni ukuncipha, kodwa anethemba lokufumana umzobo olungileyo.

Isizathu sokuba abantu banamhlanje basebenze, ukuhlala ixesha elide yonke imihla kwenza ukuba imilo yempundu imbi yantlandlolo ikhubazeke, ibe yimpundu esicaba okanye "impundu kamakhulu".

Amantombazana amaninzi athanda ukutya ukutya okumnandi kunye nembiza eshushu kunye nokunye ukutya okunekhalori ephezulu, okukhokelela kumafutha omzimba, ukuqokelela kwamafutha esinqeni nasesiswini kunye neempundu kunye nemilenze yomzimba ongezantsi, ngaloo ndlela wenza umzimba wakho utyebe kwaye uqhume.

Ukuze ube nejiko eliqinileyo kunye elihle lomzimba kunye nokuphuhlisa isinqe esipheleleyo, kufuneka siqale kwizinto ezininzi:

Inkalo yokuqala: ukulahleka kwamafutha

Kubantu abatyebe kakhulu, abatyebi nje esinqeni, baqokelela amafutha emzimbeni wonke, akwenze ubonakale utyebile kwaye udumbile. Kuphela inkqubo yokulahlekelwa kwamafutha kunye nokulawulwa kwe-caloric intake kunokukwenza ukuba uncinci. Xa ulahlekelwa ubunzima kwaye usebenza ezinqeni zakho, ngokukhawuleza uya kuba namagophe amahle.

Ukunciphisa amafutha kufuneka kuqale kwezi ndawo:

1. Lawula ukutya kwakho kwekhalori

Ngokusika itshokolethi, iikeyiki, i-snacks, iti yobisi, imbiza eshushu kunye nokunye ukutya okunekhalori ephezulu othanda ukukutya, unokunciphisa ukutya kwakho kwekhalori.

Ngokuqhelekileyo udla imifuno eninzi, unokukhuthaza ngokufanelekileyo i-peristalsis yesisu, ukuphucula ukucolwa komzimba kunye nokufunxa, ukuze umzimba wakho uphuculwe.

I-2, umthambo wokunciphisa amafutha

Imihla ngemihla sinokutshisa amanqatha ngokwenza ukubaleka, ukuqubha, ukunyuka, ukukhwela ibhayisekile kunye neminye imidlalo esebenzayo ukukhawulezisa ukutshiswa kwamafutha omzimba. Umthambo ngamnye ufikelela kwimizuzu engama-45, unokufumana ifuthe elihle le-brush fat.

Unokutsiba intambo, ukutsiba iijacks, okanye uqeqesho lwexesha le-HIIT, uqeqesho lweTabata, njl.

3. Yahlukana nomkhwa ombi wokuhlala

Uninzi lwexesha, amanqatha omzimba wethu kunye nemikhwa yethu yemihla ngemihla inento eninzi yokwenza nayo. Ukuhlala ixesha elide akuyi kukutyeba nje kuphela, kodwa kuya kwenza isinqe sakho sibe sicaba, okanye iesile elikhulu.

Ukuphelisa imikhwa yokungahlali phantsi yinto ekufuneka siyilungise ngokuthe chu, kuba inertia yomntu iya kukwenza ukuba uye kwindawo yokuthuthuzela kwaye wenqabe ukwenza umthambo.

Inkalo yesibini: i-hips yokuqeqesha

Ukuba ufuna ukuba nesimo esihle seempundu, ke uqeqesho lwempundu lubaluleke kakhulu. Ukuqeqeshwa kwe-Hip ngokuqhelekileyo kudibaniswa nokuqeqeshwa komlenze, oko kunokomeleza iqela le-muscle ye-muscle ephantsi, ukuphucula ngokufanelekileyo i-metabolism yomzimba, kodwa kunye nokufezekisa umphumo wokubumba kunye nokunciphisa amafutha.

Inxalenye ebaluleke kakhulu yokuqeqeshwa kwe-hip kukuqeqeshwa kwe-gluteus maximus, i-gluteus medius kunye ne-gluteus minimus, evuselela ngokupheleleyo imisipha yakho ye-hip kunye nokuphucula ubunzima bemisipha, ukwenzela ukuba umzimba wethu ube nokwakheka kunye nokubukeka kakuhle.

Ukuthobela ukuqeqeshwa kwe-hip kunokuphakamisa ngokufanelekileyo umgca wethu we-hip, ukuze sikwazi ukubona ngokubonakalayo ukuba imilenze ide, ukuze sibe nomzimba olungelelanisiweyo, kunye nokuba nemilenze emihle kunye nemilenze emide.

Gxininisa ekwenzeni uqeqesho lwe-hip, kunokuphucula amandla omzimba wakho ophantsi, ukwenzela ukuba i-pelvis yakho iphuculwe kwaye iqiniswe, ikhulule intlungu yomqolo yomzimba, ikhulule uxinzelelo oluziswa ngokuhlala ixesha elide, ukukhawulezisa ukujikeleza kwegazi emzimbeni.