I-10 ye-Fitness engenaMpilo Imigibe yokuZithetha ukuze uyiphephe

Umxholo

• Amathanga am amabi akasokuze abebhityile
• Ndineemfuza ezityebileyo kwaye andinakuphulukana nomzimba
• Isifo sentliziyo sibaleka kusapho lwam, ngenxa yoko ndilahlekile
• NdineMetabolism ecothayo kunaye wonke umntu
• Andiwuboni Umahluko, Ke Kutheni Bother?
• Andinanto, kwaye akukho nto inokuyitshintsha
• Andinaxesha
• Ukuzilolonga
• Andikwazi Ukusebenzisa Ubunzima:
• Ndiza kuBumba!
• Ndibuthathaka-Andikwazi
• Phakamisa iintsimbi
• Andisoze ndibenendlu eFlethi emva kokuba ndinabantwana
• Uphengululo lwe

Kuyadanisa xa umntu ekubhaqa uthetha wedwa ngokuvakalayo, kodwa ezi ncoko uzincokolelayo aziyonto ingekho ngqiqweni: Izinto ozixelela yona yonke imihla zinokuchaphazela indlela ocinga ngayo kunye nendlela oyithathayo malunga nempilo yakho.

Uninzi lwethu lufuna ukukhula nokuphucula kwiinkalo ezahlukeneyo zobomi bethu, kodwa oko kukhula akusoloko kulula kuba sikumlo ophakathi kwemikhwa yethu yakudala (yengqondo kunye nokwenza) kunye nemikhwa yethu emitsha esiyifunayo, utshilo uMichael Gervais , Ph.D., isazi sengqondo kunye nomlawuli wokusebenza okuphezulu kwi-DISC Sport and Spine Centre eNewport Beach, eCalifornia. Enye yale mikhwa kukuthetha kwakho. Incoko yethu yangaphakathi, yomlomo kunye neyabucala, yindlela esiyiqonda ngayo umhlaba, utshilo.

Kwaye ukumamela iincoko zakho zobuqu kunamandla okukhulisa umgangatho wobomi bakho okanye kukuthintele ekufikeleleni kwiinjongo zakho. Ukuba unengxaki yokwakha umzimba ophupha ngawo, thatha inyathelo umva kwaye umamele ngokwakho. Uyayiva nayiphi na kwezi nkcazelo zilandelayo zixhaphakileyo zokuzithetha? Emva koko qhubeka ufunda ngeengcebiso zobuchwephesha malunga nokuba ungaluchaza njani kwakhona ulwimi lwakho kwaye uqalise ukujonga ezo njongo zempilo.

Amathanga am amabi akasokuze abebhityile

Olu hlobo lwesiteyitimenti ngokukhawuleza lwenza ukuba uxinzelelo lwengqondo kunye nengqondo yakho, utshilo uGervais. "Xa sineengcinga ezinobutshaba okanye ezingalunganga, ingqondo yethu iphendula ngokukhupha imichiza echaphazela imood." Iingcinga eziphindaphindiweyo ezingalunganga zinokuba yityhefu, njengoko amajoni ethu omzimba esengozini ngenxa yokusebenza ngokugqithisileyo kwendlela yokulwa okanye yokubhabha. Ukucinga ngokungaginyisi mathe kudala imeko-bume yangaphakathi enoburharha kangangokuba sizifumane sidandathekile, sinexhala, kwaye sibuthathaka nasemzimbeni, utshilo uGervais. "Iba kukuzibetha." Enyanisweni, i-toning kunye nokuqinisa amathanga akho kufuna ingqalelo ekudleni, kunye ne-cardio kunye nokuqeqeshwa kwamandla. Faka imiphunga, i-squats, kunye nokunyathela kabini ukuya kathathu ngeveki eyakho amathanga angcono.

Ndineemfuza ezityebileyo kwaye andinakuphulukana nomzimba

Kuyindalo ukukhathazeka ukuba umama wakho une-muffin ephezulu, kodwa, i-DNA ecaleni, awumiselwanga ukuba ubume bomzimba wakhe. Uphando lubonisa ukuba kuphela iipesenti ezingama-20 ukuya kuma-30 zokufumana ubunzima ezibangelwa yimfuza, utshilo umqeqeshi uTom Holland, umbhali Betha iGym (UWilliam Morrow, 2011), ukuze wenze utshintsho olukhulu. "Ukutyeba kakhulu kuhlala kunxulumene nemicimbi yenkcubeko, hayi yemfuza, ngoko ke qalisa ukutya nabantu abenza ukutya ngendlela esempilweni, kuba izifundo zibonisa ukuba sidla ngokuzibukisa abo sidla nabo," utshilo. Ukupapasha ukutya kwakho ukutya kunye nokwazi imiceli mngeni yakho ikwenza ukuba uchaze iindawo ekufuneka usebenza kuzo.

Isifo sentliziyo sibaleka kusapho lwam, ngenxa yoko ndilahlekile

Ukuzalwa "unemfuza emibi" enyanisweni Kaninzi Isizathu sokusebenza, utshilo u-Andrew M. Freeman, MD, ugqirha wezentliziyo kunye nesebe lezonyango kwi-National Jewish Health eDenver. Ukuzilolonga rhoqo kukhuphisana namanye amayeza angcono kunyango lwesifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye neengxaki ze-cholesterol, kwaye anyange, athintele, okanye abe nempembelelo entle phantse kuso sonke isifo esaziwayo, utshilo. Umbutho weAmerican Heart Association kunye neAmerican College of Cardiology bacebisa imizuzu eli-150 yomsebenzi okhawulezileyo mihla le. "Fikelela kuloo nto ngokwenza imizuzu engama-30 yonke imihla evekini nangokuthabatha iimpelaveki," utshilo uGqirha Freeman. Kwaye awunyanzelekanga ukuba ubile ngomatshini: Ukuhamba ngokungxama, ukubaleka, i-roller blading, ukuqubha, okanye nawuphi na omnye umsebenzi owuthandayo uya kuwenza. Kwaye ungalibali ukuba ukutya okunamafutha asezantsi, ukutya okunamafutha asezantsi kunokunceda.

NdineMetabolism ecothayo kunaye wonke umntu

Ukukholelwa ukuba usesichengeni kunokwenza ungafuni ukwenza umthambo konke konke. Endaweni yoko, ukuba ucinga ukuba imetabolism yingxaki, thatha amanyathelo okuyonyusa, utshilo uKatrina Radke, indadi yeOlimpiki kunye nombhali Ukuba ngcono ngaphandle koxinzelelo (Imithombo yeendaba yokukhuthaza, Inc.) Thatha uqeqesho lwexeshana, kwaye utye rhoqo kwiiyure ezintathu ukuya kwezine, enebhonasi eyongeziweyo yokukunceda ukuba ungalamba kakhulu okanye uhluthe kakhulu, ngoko uziva unamandla, utshilo.

Andiwuboni Umahluko, Ke Kutheni Bother?

Ukuzilolonga kufuneka kuze ne-disclaimer: "Iziphumo zasebusuku aziqhelekanga." Ngokwenyani, kuthatha iinyanga ezimbini ukuya kwezintathu ukuqala ukuqaphela utshintsho-kanye ixesha apho abantu bahlala beyeka, utshilo uHolland. "Kufuneka ukhumbule ukuba akuzange kuthathe iveki ukuba uzuze ubunzima, ngoko kutheni ungalindela ukuba ulahlekelwe ubusuku bonke? Usenokungabikho, kodwa usondele ngakumbi kunokuba wawukho." Iponti nganye ofuna ukuphulukana nayo ifuna intsilelo yeekhalori ezingama-3,500, ngoko ke ukuba ufuna ukuphulukana neponti ngeveki, phungula iikhalori ezingama-500 ngosuku ngokutya nokuzilolonga.

Andinanto, kwaye akukho nto inokuyitshintsha

Kunye nemiba yentliziyo kunye nobunzima, unokubulela uMama noTata ngeflethi yangasemva kwaye uphucule into onayo. Ngelixa yonke imisipha yemfuza yakho imiselwe kakuhle ngaphambi kokuba uzalwe, "ungalinyusa ibar," utshilo u-Irv Rubenstein, Ph.D., umthambo womzimba kunye nomsunguli we-S.T.E.P.S. (Uqeqesho lwezeNzululwazi kunye noQeqesho lweeNgcali zikaGqirha) eNashville, eTennessee. Thatha ukuzilolonga komzimba osezantsi uye kwinqanaba elilandelayo: URubenstein ucebisa squats eziya nzulu ukuze amathanga akho aphantse afane okanye asezantsi, kwaye unyathele kwibhentshi eli-12 ukuya kwi-18 ye-intshi okanye inyathelo usebenzisa iidumbbell ezikuvumela ukuba wenze u-2 ukuya Iiseti ezi-3 ukuya kwezi-6 ze-reps.

Andinaxesha

Ukuzilolonga

Oku kuthetha konke-okanye akukho nto yenza kube lula ukuba lixhoba leemeko ezisingqongileyo, utshilo uRadke. "Xa sisenza izizathu, kuhlala kungenxa yokuba sisoyika malunga nokuthatha amanyathelo. Singangazi ukuba senzeni okanye sisoyike ukuba ayizukubhatala." Nje ukuba senze umbono omkhulu ngokwaneleyo wento esinokuyifumana ukuba ngenene sithathe inyathelo lokuqala, sinokukhuthazeka. URadke ucebisa ukuba uqale ngemizuzu emihlanu yokuphefumla kunye nokwelula, kwaye xa uziva ulungile, yongeza ngaphezulu okanye omnye umsebenzi. Undoqo kukungqinelana nento encinci, wakhe ukuzithemba kwakho, emva koko uthathe amanyathelo alandelayo, utshilo.

Andikwazi Ukusebenzisa Ubunzima:

Ndiza kuBumba!

Makhe sijonge isayensi apha: "Abasetyhini abanalo nje inqanaba le testosterone ukuba libe likhulu," utshilo uHolland. "Nangona kunjalo, ufuna izihlunu ezinqinileyo njengoko kunokwenzeka oko kunyusa imetabolism." Ukuba uyoyika ukuba yi-Hulk, khupha iteyiphu yokulinganisa kwaye urekhode i-circumferences (amathanga akho, iingalo ezingaphezulu, amathole, njl.njl), ulandelelanisa umahluko ngokuhamba kwexesha ukuze ubone kumnyama namhlophe ukuba uyakhula okanye uyaqina. Abanye abantu basetyhini banokwakha, kodwa oku kufuna ukuthatha iikhalori ezininzi kunokuba ufuna, utshilo uRubenstein. "Ubunzima zezona ndlela zithembekileyo zokufumana iintlobo zamandla kunye neethoni uninzi lwabasetyhini abanqwenelayo," utshilo uRubenstein. Ucebisa ukwenza i-cardio ngeentsuku ezifanayo njengoqeqesho lokuxhathisa, izifundo ezibonisa ukuba zivelisa ukukhula okuncinci kunokwenza ezi zimbini ngokwahlukeneyo-kwaye oko kuthetha umzimba othotyiweyo ngaphandle kobuninzi.

Ndibuthathaka-Andikwazi

Phakamisa iintsimbi

Ukuba ubuthathaka, kufuneka uphakamise iintsimbi ukunceda izihlunu zakho ukuba zomelele! Musa ukuxhalaba malunga nenani kwi-dumbbells; qala ngayo nayiphi na into onokuyiphakamisa kwaye uqhubekele kubunzima obunzima xa ezo zilula kakhulu. Nokuba umzimba wakho uyasebenza, utshilo uRadke. Ukutyhalwa, ukutsalwa, ii-squats, kunye nezinye izixhobo zokusebenzisa izixhobo ezingenza usebenze ngokuzilolonga. "Ungade uqale ngokubamba indawo yokutyhala ngamadolo phantsi ukuze uqhelane nokuxhasa umzimba wakho," wongeza uRadke.

Andisoze ndibenendlu eFlethi emva kokuba ndinabantwana

Okokuqala, khumbula ukuba Beyonces kwaye Reese Ukubuna Ihlabathi linabaqeqeshi bobuqu, iingcali zokutya, abapheki, kunye nezinye iingcali ezibanika izicwangciso ezizodwa kunye nokuqwalaselwa, ukongeza kubanikazi okanye kwizibini ezijonga iintsana zabo ngelixa besebenza iiyure ezimbini ngqo. Kodwa, kuthintela i-diastasis recti (ukwahlulwa kwe-rectus abdominis muscle) okanye ulusu ololulekileyo, "umfazi angalahlekelwa ngamanqatha kwaye aphinde enze ithoni izihlunu ngokuzilolonga ngokufanelekileyo," utshilo uRubenstein. Isinyathelo sokuqala yi-cardio, kwaye uqeqesho lwekhefu luye lwaboniswa ukunciphisa amafutha e-belly ngokufanelekileyo kune-cardio ephantsi. URubenstein ucebisa imizuzu eli-15 ukuya kwengama-20 yamakhefu iintsuku ezintathu ngeveki. Ukuba oko kunzima kakhulu, imizuzu engama-30 ye-cardio yendabuko ubuncinane iintsuku ezintlanu ngeveki nayo inokusebenza. Ukubambisa yinxalenye yesibini: Gxila kwizibophelelo zakho zokutsala udonga lwesisu ukuya kumbindi wakho. Zama iiplanga zecala, i-oblique crunches, okanye ukujikeleza nge-tubing. Kodwa ngokuqinisekileyo kufuneka udibanise oku kunye nokutya okubonelela ngekhulu leekhalori ezingaphantsi kwento obuyitya (ungaze uye ngaphantsi kwe-1,200 yeekhalori, indawo apho umzimba wakho uye kwimo yendlala kunye nokucothisa kwakho).

Uphengululo lwe