Yintoni Ebangela Amathole Amancinci kwaye Ungenza Ntoni Ukuzikhulisa?

Umxholo

• Yintoni ebangela amathole amancinci?
• Imfuza
• Ubudala
• Ubunzima bomzimba ophantsi
• Ukulunga kwamathole amancinci
• Umgama ongcono wokubaleka
• Umngcipheko omncinci wesifo sesibindi
• Bendlela yamathole amancinci
• Ukunciphisa amandla omlenze
• Ukwanda komngcipheko wokulimala kunye nokuwa
• Ukwanda komngcipheko wemicimbi yokuhamba
• Ungawenza njani amathole akho abe makhulu
• 1. Ithole elincedwa liqela
• 2. Phakamisa ithole elimileyo
• 3. I-Plié squat ephakamisa isithende
• Ezinye iindlela zokwandisa ubungakanani bethole
• Umgca wezantsi

Nokuba ubaleka ukunyuka okanye umile, amathole akho asebenza ukuxhasa umzimba wakho. Bazinzisa amaqatha akho kwaye bakuncede wenze iintshukumo ezinje ngokutsiba, ukujika, kunye nokugoba.

Kodwa kunokuba nzima ukwandisa ubungakanani bemisipha yakho yethole. Ngapha koko, uluntu olomeleleyo luthatha ukuba amathole lelona qela leemisipha lineenkani emzimbeni.

Sele uwasebenzisile amathole akho nanini na xa ume okanye uhamba. Kodwa ukuba ufuna ukubenza bakhulu, isitshixo kukucela umngeni ngakumbi.

Funda ukuze ufumane okungakumbi malunga nokulunga kunye nokuxhamla kwamathole amancinci kunye nendlela onokuthi uwenze ube maninzi.

Yintoni ebangela amathole amancinci?

Amathole amancinci acingelwa ukuba abangelwa yimfuza. Ezinye izinto, njengobudala kunye nobunzima bomzimba, zinokudlala indima. Makhe sihlolisise unobangela ngamnye ngokusondeleyo.

Imfuza

Nangona kungekho bungqina obunzima, kuyamkelwa ngokubanzi ukuba i-genetics ihlala ingoyena nobangela wamathole amancinci.

Abantu abaninzi baxela ukuba banamathole afanayo ngobukhulu nalawo ezihlobo zabo. Ukongeza, abanye bathi iintsapho zabo zinamathole amakhulu, nangona bengasebenzi ngokukodwa imilenze yabo esezantsi.

Ubudala

Ubudala yenye into. Njengoko ukhula, ubunzima bakho bemisipha buye buyehla.

Oku kulahleka kwezihlunu, okubizwa ngokuba yi-sarcopenia, nako kuyayichaphazela imilenze. ibonakalisile ukuba, ngokubanzi, abantu abangaphezulu kweminyaka engama-50 bathambekele ekuphulukaneni ne-1 ukuya kwi-2 yepesenti yobunzima bemilenze yomlenze minyaka le.

Ubunzima bomzimba ophantsi

Ubunzima bomzimba obuphantsi bunokuba negalelo kumathole amancinci. Ngokwesiqhelo, xa usiba ngaphantsi ubunzima, kokukhona amathole enkomo akho kufuneka axhase.

Kodwa ukuba unobunzima obungaphezulu, imilenze yakho kufuneka ithwale ubunzima bomzimba omninzi. Oku kunokubangela amathole amakhulu, nokuba awenzi mithambo yomeleza ithole.

Ukulunga kwamathole amancinci

Ngokuchasene nenkolelo eqhelekileyo, amathole amancinci anokuba nezibonelelo ezinokubakho.

Umgama ongcono wokubaleka

Ngokophando, amathole amancinci angakuphucula amandla akho okubaleka imigama emide.

Kwisifundo esincinci sika-2008 esapapashwa kwi, abaphandi bahlalutya imilinganiselo yomzimba yabagijimi abathandathu abakumgama omde. Bafumanise ukuba iimbaleki zabelana ngomkhwa oqhelekileyo: ubungakanani bethole elincinci.

Abaphandi bacinge ukuba kunokubakho unxibelelwano phakathi kokujikeleza kwethole elincinci kunye nokusebenza komgama. Kuba imilenze emincinci ifuna amandla amancinci okuhamba, kufuneka umgudu omncinci wokuhamba imigama emide.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba umgama obalekayo uchaphazeleka zizinto ezininzi, kubandakanya nokunyamezelana nokuphefumla, ubude bomlenze, kunye nokwakhiwa komzimba ngokubanzi.

Uphando olongezelelekileyo luyafuneka ukuqonda izibonelelo zamathole amancinci ekusebenzeni umgama.

Umngcipheko omncinci wesifo sesibindi

Into enomdla kukuba, amathole amancinci anokuba sisalathiso somngcipheko ophantsi wesifo sesibindi esinamafutha (i-NAFLD). I-NAFLD yenzeka xa amanqatha amaninzi eqokelela kwisibindi somntu osela kancinci ukuba angasebenzisi tywala.

Ngokophando lwe-2017, umjikelo wethole unokuba luphawu lwamafutha omzimba asezantsi. Olu hlobo lwamafutha lunxulunyaniswa nokufumba kwamafutha acid asimahla (FFA), uhlobo lwamafutha.

Ke, amathole amakhulu anokubotshelelwa kuqokelelo olungakumbi lwe-FFA.

Amanqanaba aphezulu e-FFA abotshelelwe kwimiba yomngcipheko we-NAFLD, kubandakanya:

• Uxinzelelo lwe-oxidative
• ukudumba okungapheliyo
• Ukunganyangeki kwi-insulin

Oku kuphakamisa ukuba amathole amancinci angadibaniswa nomngcipheko omncinci wale miqathango.

Kodwa esi sibonelelo esinokubakho asinakusebenza kuye wonke umntu. Ikhonkco phakathi kobukhulu bethole kunye nomngcipheko we-NAFLD waqwalaselwa kuphela kubantu abatyebe nangaphezulu, hayi abantu abaxhomileyo.

Bendlela yamathole amancinci

Amathole amancinci axhumene nezinye iingxaki zempilo.

Ukunciphisa amandla omlenze

Ukuba ukhetha ukuhamba ngomgama omde, amathole amancinci angangalunganga.

Ukuprinta kufuna amandla omlenze ngaphezulu kokubaleka komgama. Kwaye amandla amakhulu omlenze ayanyaniswa nobukhulu bethole elikhulu.

Izihlunu zethole zikwasetyenziselwa ukutsiba. Kodwa ukuba unemisipha encinci yethole, kunokuba nzima ukufikelela kwinqanaba eliphezulu lokuxhuma.

Ukwanda komngcipheko wokulimala kunye nokuwa

Imisipha yakho yethole ibalulekile ukulinganisela, ukuma kunye nokuzinza. Basebenza ukuxhasa unyawo kunye neqatha. Amathole abuthathaka anokukwenza uthambekele ngakumbi kwimicimbi yokulinganisela kunye nozinzo.

Amathole amakhulu adla ngokuba namandla. Banokukunceda ukunciphisa umngcipheko wokulimala kunye nokuwa, ngakumbi njengoko uneminyaka yobudala.

Ukwanda komngcipheko wemicimbi yokuhamba

Ngokwe, isangqa sethole lisondele kakhulu kubunzima bomzimba wakho.Ke ngoko, amathole amancinci anokubonisa ubunzima bomzimba wonke.

Ukuba nobunzima obuncinci bemisipha kunokukhawulezisa i-sarcopenia. Oku, kunokunyusa umngcipheko wokuhamba gwenxa, ukungasebenzi kakuhle kunye nokukhubazeka.

Ungawenza njani amathole akho abe makhulu

Nangona ungeke ukwazi ukulawula izinto ezithile ezifana nemfuza kunye nobudala, kukho amanyathelo onokuwathatha ukomeleza nokwakha amathole akho.

Ezi zinto zintathu zilandelayo zinokukunceda ukucelomngeni izihlunu zethole lakho. Kubandakanya ukuphakamisa izithende zakho ngokuchasene nobunzima bomzimba wakho okanye ukumelana nokunwebeka.

1. Ithole elincedwa liqela

Lo msebenzi usebenza amathole kunye namaqatha akho. Ukuzama, uzakufuna imethi kunye neqela lokumelana.

1. Hlala phantsi kunye nemilenze yakho ngqo phambili. Yolula umqolo wakho.
2. Beka ibhendi yokumelana ujikeleze iibhola zeenyawo zakho kwaye ubambe iziphelo ngokuqinileyo.
3. Flex iinyawo zakho phezulu uye phambili ungashukumi ngamadolo okanye uphakamise iinyawo zakho emgangathweni.
4. Yenza iiseti ze-2-3 ze-10-15 reps.

Ukuba unobunzima bokugcina umva othe ngqo, hlala kwibhloko yeyoga okanye ngengubo esongiweyo.

2. Phakamisa ithole elimileyo

Enye yeendlela zokunyusa ubungakanani bethole kukwenza ukuma kwethole kuphakame. Lo msebenzi ugxininisa i-gastrocnemius, esona sihlunu sikhulu etholeni. Inokwenziwa kunye okanye ngaphandle kobunzima.

1. Yima nkqo ngeenyawo zakho ububanzi bamagxa. Bamba ubunzima bakho emacaleni akho kwaye ugcine amagxa akho ekhululekile kwaye amadolo akho egobile.
2. Phakamisa zombini izithende zakho emgangathweni ngelixa ugcina ingqangi yakho iqinile kwaye amagxa akho ebuyile.
3. Misa kancinci phezulu uze emva koko ubuyise izithende zakho emhlabeni.
4. Yenza iiseti ezi-2 okanye ezi-3 zokuphindaphinda ezili-15. Ungasebenzisa ukukhanya okanye ubunzima obunzima, okanye, ukuba ukhetha, unokwenza umthambo ngaphandle kobunzima.

Ngomceli mngeni owongezelelekileyo, ungazama ukuphakamisa ithole lomlenze omnye. Gobela elinye idolo ukuze unyuse unyawo lwakho emgangathweni uze uphakamise esinye isithende. Guqula amacala kwaye uphinde.

Unokusebenzisa umatshini wokuphakamisa ithole ukwenza oku.

3. I-Plié squat ephakamisa isithende

Lo msebenzi udibanisa indawo yokuma ebanzi kunye nokuphakamisa isithende. Isebenza ngamathole akho, iiglutes, amathanga, kunye nomxholo, okwenza kube ngumsebenzi omkhulu wokuzilolonga.

1. Qala kwindawo ebanzi, iinyawo zajikela ngaphandle. Bamba iidumbbell ezimbini phambi kwamagxa akho, iintende zijonge ngaphakathi.
2. Phakamisa isithende sakho sasekhohlo emgangathweni, ugcine unyawo lwakho lwasekunene luthe tyaba.
3. Ngaphandle kokuhambisa izithende okanye iingalo, goba amadolo uze wehlise umzimba de amathanga akho afane nomgangatho. Misa kancinci, emva koko ubuyele kwindawo yokuqala.
4. Gcwalisa i-10-15 reps. Guqula amacala kwaye uphinde.

Ukuba unentlungu okanye ukungonwabi, unokuzama ukuhamba ngaphandle kokusebenzisa i-dumbbells.

Ezinye iindlela zokwandisa ubungakanani bethole

Unokuzama ukwenza le misebenzi ilandelayo ukunceda ukomeleza kunye nokwakha amathole akho:

• Ukuprintwa. Ukuqhuma okunamandla kokuprinta kuya kucelomngeni kwimisipha yakho yethole.
• Uphill ukuhamba. Xa uhamba okanye ubaleka uthambekele, amathole akho asebenza ngokuchasene nokuxhathisa ngakumbi.
• Intambo yokutsiba. Intambo yokutsiba inokunceda ukomeleza kunye nokuthambisa amathole akho ngelixa ukonyusa ukomelela komzimba wakho.

Umgca wezantsi

Abantu abaninzi kunzima ukukhulisa ubungakanani bamathole abo. Oku kuhlala kubangelwa zizinto ezinje ngemfuza, ubudala, kunye nobunzima bomzimba.

Ukwakha amathole akho, jolisa kwimithambo ejongene ngqo nemiceli mngeni yakho yethole. Ngokunyanzela ezi zihlunu ukuba zisebenze ngokuchasene nokumelana, unokufumanisa ukuba uyakwazi ukwenza ithoni, womeleze, kwaye wandise ubungakanani bamathole akho.

Thetha nogqirha wakho okanye umqeqeshi wobuqu ngaphambi kokuba uqalise umkhuba omtsha wokuzilolonga, okanye ukuba ufuna ulwazi oluthe kratya ngeendlela zokwenza amathole akho.