Izibonelelo ezi-7 eziphambili zokwakha umzimba

Umxholo

• 1. Ukuphucula ukuma komzimba
• 2. Ukunciphisa inani lamafutha
• 3. Iithoni izihlunu zakho
• 4. Ukulwa neengxaki zeemvakalelo
• 5. Yandisa ukuxinana kwamathambo
• 6. Ukunciphisa umngcipheko wesifo seswekile
• 7.Ukuphucula impilo yomzimba

Ukuziqhelanisa noqeqesho lokutyeba kubonwa ngabaninzi kuphela njengendlela yokwandisa ubunzima bemisipha, nangona kunjalo olu hlobo lomsebenzi womzimba lunezinzuzo ezininzi, nokuba nakho ukulwa noxinzelelo, umzekelo. Ukongeza, ukuqeqeshwa kobunzima kuphucula impilo yomzimba, kwandisa uxinano lweethambo kunye nokuqinisekisa ukubonwa komzimba. Jonga ezinye iingcebiso zokufumana ubunzima bemisipha.

Ukuze ube neenzuzo eziphezulu, kubalulekile ukuba ukwakhiwa komzimba kuqheliswe rhoqo kwaye kuhamba kunye nokutya okwaneleyo. Ukongeza, kubalulekile ukulala kakuhle, ukusela amanzi amaninzi kunye nokunika umzimba ithuba lokuphumla.

Iingcali ziqinisekisa ukuba, ngokunxulumene nokwakha umzimba, akukho mfuneko yokuzibaxa, eyona nto ifanelekileyo kukuqhubeka. Ukuya ejimini yonke imihla iveki e-1, uqeqesho ngaphezulu kweyure e-1, kwaye ungaqeqesheki kwiveki elandelayo, akuvelisi ziphumo zilungileyo njengokuqeqesha kathathu ngeveki, iyure e-1 ngalo lonke ixesha, veki nganye, umzekelo.

Izibonelelo eziphambili zoqeqesho lobunzima zezi:

1. Ukuphucula ukuma komzimba

Ukuziqhelanisa nokwakha umzimba komeleza izihlunu ezixhasa umqolo, ukuphucula imeko yokuma kunye nokunciphisa iintlungu zangasemva ngokomzekelo.

2. Ukunciphisa inani lamafutha

Xa ukwakhiwa komzimba kusenziwa rhoqo, kukhulu kwaye kuhamba nokutya okusempilweni, umzimba uqala ukutshisa amanqatha amaninzi kunye nokwandisa ubunzima bemisipha, ukukhawulezisa imetabolism kunye nokuthanda inkcitho yekhalori naxa umile.

Ukuphulukana namafutha, ukongeza ekukhuthazeni ubuhle kunye nokwandisa ukuzithemba, kuthintela inani lezifo, ezinje ngokutyeba kunye ne-atherosclerosis, umzekelo.

3. Iithoni izihlunu zakho

Ukuthambisa izihlunu yenye yezona "ziphumo" ezibonakalayo zoqeqesho lobunzima. I-toning yenzeka ngenxa yokulahleka kwamafutha, ukwanda kobunzima bemisipha kunye nokuqiniswa kwemisipha ngaphandle kokumela ukuzuza kwamandla, kuvumela ukunyamalala kwe-cellulite, umzekelo.

Nangona kunjalo, ukuze izihlunu zibe nzima, kufuneka ukuba ube ne-hydration echanekileyo kunye nokutya okunesondlo. Jonga into yokutya ukuze ufumane ubunzima obucekeceke.

4. Ukulwa neengxaki zeemvakalelo

Ngokukhuthaza ukukhutshwa kwe-endorphin, eyihomoni inoxanduva lokuziva ukonwaba, ukwakha umzimba kunokuba yinto efanelekileyo yokunciphisa uxinzelelo, ukunciphisa iimpawu zoxinzelelo kunye nokulwa nokudakumba. Funda indlela yokonyusa imveliso ye-endorphin kunye nokukhululwa.

5. Yandisa ukuxinana kwamathambo

Uqeqesho lobunzima lonyusa uxinano lwamathambo, oko kukuthi, lwenza ukuba amathambo anganyangeki, anciphise amathuba okophuka kunye nokukhula kwamathambo, aqhelekileyo kubantu abadala nakwabasetyhini ekuyekeni ukuya exesheni. Nangona kunjalo, ukuze amathambo omelezwe ngokwenene, kufuneka ukuba ukwakhiwa komzimba kuhamba kunye nokutya okunempilo, okunokulinganisela kunye nokutya okunotye nge-calcium kunye nevithamini D. Bona ukuba kukuphi ukutya okunotye ivithamin D.

6. Ukunciphisa umngcipheko wesifo seswekile

Umngcipheko wesifo seswekile unokuncitshiswa ngokwenza uqeqesho lobunzima kuba umzimba uqala ukusebenzisa ukujikeleza kweglucose njengomthombo wamandla kwaye iswekile egqithileyo egazini iqala ukugcinwa ngendlela yeglycogen, esetyenziswa kwezinye iinkqubo zemetabolic, umzekelo.

7.Ukuphucula impilo yomzimba

Ukuqina ngakumbi koqeqesho lobunzima, kokukhona umsebenzi wentliziyo, uqinisekisa imeko yentliziyo kunye nokuphefumla. Ke, kukho ukulawulwa koxinzelelo lwegazi kwaye, ngenxa yoko, ukunciphisa umngcipheko wesifo sentliziyo, njenge-atherosclerosis, umzekelo.