Ngaba iiVeiny Arms luphawu lokuqina, kwaye uzifumana njani?

Umxholo

• Yintoni ebangela ukuba imithambo ezandleni zethu ziphume?
• Ukunyusa uxinzelelo lwegazi
• Amanqanaba oxinzelelo aphezulu
• Imfuza kunye nobudala
• Uyiphumeza njani imithambo ebalaseleyo ezingalweni zakho?
• Yandisa ubunzima bemisipha
• Ukunciphisa amanqatha omzimba uwonke
• Faka i-cardio
• Ukutya
• Uqeqesho lokuthintela ukuhamba kwegazi (BFRT)
• Ngaba iimithambo eziphuma ngaphandle zingangunobangela wealam?
• Ukuthatha

Abakhi bomzimba kunye nabathandi bokomelela komzimba bahlala bebonisa izihlunu zengalo ngemithambo emikhulu, nto leyo ebenza babe yinto abanomdla kuyo abanye abantu. Iimvumba eziphambili ziyaziwa kwihlabathi lomzimba njengemeko ebizwa ngokuba yi-vascularity.

Kunye nemithambo ebonakalayo ngakumbi, ulusu olujikelezileyo lukhangeleka lucekeceke, olwenza ukuba ukubonakala kubonakale. Oku ngokuyinxenye kungenxa yamanqanaba asezantsi amafutha angaphantsi, anceda ukufezekisa imithambo kunye nemisipha echaziweyo.

Iingalo zeVeiny azingomakishi opheleleyo wokuqina, nangona kunjalo. Ziyakwazi ukwenzeka ngokwendalo okanye zibe ziziphumo zeepatheni ezingafunekiyo. Kwaye, abanye abantu balunge kakhulu kodwa abanazo iimithambo. Abanye banemithambo yendalo nangona bengachithi xesha kwindawo yokwenza umthambo.

Qhubeka ufunda ukuze ufunde ngakumbi malunga nezinto ezibangela imithambo kunye nezinto onokuzenza ukwandisa ubungakanani kunye nokubonakala kwazo.

Yintoni ebangela ukuba imithambo ezandleni zethu ziphume?

Iingalo zakho zinokubonakala ziqaqambile zombini xa usenza umthambo kwaye umile. Imithambo ekhuselayo kwimisipha yakho inokuba sisiphumo sepesenti yomzimba omncinci kunye nobunzima obuphezulu bemisipha. Nangona kunjalo, ukomelela komzimba akusiso kuphela isalathi.

Nazi izizathu ezimbalwa zokuba imithambo yakho ibonakale ngakumbi. Yidlale ikhuselekile kwaye uqiniseke ukuba usebenzisa isilumkiso ukuba ufuna ukwenza imithambo yakho ibonakale.

Ukunyusa uxinzelelo lwegazi

Xa usenza umthambo, uxinzelelo lwegazi luyanyusa ukuze ulungiselele imfuno yakho yemisipha yegazi elininzi. Oku kubangela ukuba imithanjeni yakho yande, yonyuse inkcazo yemithambo, ngakumbi ngexesha lezinto eziphezulu.

Sebenzisa ulumkiso xa uphakamisa iintsimbi okanye umthambo ukuba awulawule uxinzelelo lwegazi.

Amanqanaba oxinzelelo aphezulu

Iingalo zemithambo zinokuba luphawu lokuba umzimba wakho uxinezelekile emzimbeni wakho okanye yimihla ngemihla. Ukunyusa amanqanaba oxinzelelo kunokubangela ukuba i-vascularity ngenxa yamanqanaba aphezulu oxinzelelo lwehortis cortisol.

Enye ihomoni ebizwa ngokuba yi-aldosterone inokubangela ukugcinwa kwamanzi kunye ne-sodium kunye nokunyusa uxinzelelo lwegazi. Oku kungakhokelela ekudumbeni kwemithambo.

Imfuza kunye nobudala

Abanye abantu ngokwendalo banesikhumba esiguqukayo esenza ukuba imithambo yabo ibonakale ngakumbi, ngakumbi ukuba bebesebenza ngaphandle. Abanye banemithambo emikhulu ngokwendalo ebonakala ngakumbi ukuba bayazilolonga rhoqo.

Imithambo inokubonakala ngakumbi kubantu abadala, kuba banemithambo eyandisiweyo ngenxa yezivalo ezibuthathaka kunye nolusu olucekeceke noluthambe kancinci.

Uyiphumeza njani imithambo ebalaseleyo ezingalweni zakho?

Ukuba ufuna ukufezekisa iingalo ze-veiny, zininzi izinto onokuzenza ukudala inkcazo engakumbi. Uya kudinga ukukhulisa ngokukhuselekileyo ubunzima bemisipha, ulahle amanqatha omzimba, kwaye ufumane ukupompa kwegazi lakho nge-cardio.

Yandisa ubunzima bemisipha

Ukunyusa ubunzima obuphakamileyo kubangela ukuba izihlunu zakho zikhulise. Emva koko, oko kubangela ukuba imithambo yakho ihambele kumphezulu wolusu lwakho kwaye iphume ngaphezulu.

Ukwakha imisipha, yenza amandla okwakha amandla ngenani eliphezulu lokuphindaphinda, ubunzima obunzima kunye nokuphumla okufutshane phakathi kweeseti. Gxila kwimithambo eyomeleza i-biceps, i-triceps, kunye nezihlunu zengalo.

Ukunyusa i-vascularity, kubandakanya uninzi lweentshukumo ezifuna ukuba ubuphakamise ubunzima ngaphezulu okanye ngaphezulu kwentloko yakho.

Ukunciphisa amanqatha omzimba uwonke

Imithambo yakho iya kubonakala ngakumbi ukuba unamafutha omzimba amancinci phantsi kolusu olugquma izihlunu zakho.

Nciphisa amanqatha omzimba ngokunyusa i-cardio yakho kunye nokunciphisa ukutya kwakho kweekhalori ukuze unciphise umzimba. Ipesenti yamafutha asezantsi aya kukuvumela ukuba ulahlekelwe ngamanqatha angaphantsi kwesikhumba, ukuvumela imithambo yakho ukuba ibonakale.

Faka i-cardio

Ukubandakanya uninzi lwe-cardio kwindlela yakho yokusebenza kukunceda ukuba wakhe amandla, unciphise ubunzima obungaphezulu, kwaye ukonyuse ukujikeleza. Zonke ezi zinto zinokunceda ukufezekisa iingalo ze-veiny.

Ukongeza ekusebenzeni ixesha elide, hlala ukhuthele imini yonke, nokuba yeyokugqabhuka okufutshane. Nenjongo yokwenza ubuncinci imizuzu emi-5 ukuya kweli-10 yomsebenzi yonke iyure, nokuba uhleli ixesha eliseleyo.

Ukutya

Landela ukutya okusempilweni okuvumela ukuba unciphise umzimba ngokugcina intsilelo yekhalori kunye nokutya ukutya okuninzi okwakha izihlunu. Oku kubandakanya:

• iinyama, ezinje nge-turkey, ibele lenkukhu, inyama yenkomo engenamafutha, kunye nenyama yehagu
• Iimveliso zobisi, ezifana neyogathi yamaGrike, itshizi yekottage, kunye nobisi
• iimbotyi kunye nemidumba, njengeembotyi zesoya, ii-chickpeas kunye ne-edamame

Ukuhanjiswa kwamanzi kunokuchaphazela i-vascularity, ke sela amanzi amaninzi kunye neziselo ezinempilo, ezinje:

• kombucha
• iti yemifuno
• amanzi ecoconut

Uqeqesho lokuthintela ukuhamba kwegazi (BFRT)

Ukwenza i-BFRT ngelixa uphakamisa ubunzima bomzimba, sebenzisa iiseti zokuthintela ukuhamba kwegazi okanye iibhendi ukubeka uxinzelelo ngakumbi kwimithambo yakho kunye nokuthintela ukuphuma kwegazi emilenzeni yakho kwaye ubuyele entliziyweni yakho.

I-BFRT inyusa i-vascularity kwaye ikuvumela ukuba wakhe amandla ngakumbi kwimithwalo elula. Oku kukuvumela ukuba uphinde uphindaphinde. Unokufuna kuphela ukusebenzisa ubunzima obuziipesenti ezingama-20 zobunzima bakho obuqhelekileyo.

Ukuba kunokwenzeka, sebenza nomqeqeshi okanye umntu oqinisekisiweyo kwi-BFRT, kuba ukuyenza ngokuchanekileyo kunokubangela umonakalo we-nerve okanye we-vascular.

Gwema i-BFRT ukuba uqala, umdala, okanye unayo nayiphi na ingcinezelo yegazi okanye uxhalaba lweentliziyo.

Ngaba iimithambo eziphuma ngaphandle zingangunobangela wealam?

Imithambo ye-Bulgy ayisoloko iyimpawu efanelekileyo yokomelela komzimba. Uxinzelelo lwegazi oluphezulu kunye noxinzelelo nazo zinokubangela.

Kuphephe ukutyhala ngokwakho ngaphaya kwemida yakho. Ingakhokelela ekonzakaleni kwaye ibangele ukuba ube mandundu okanye uphuhlise iimeko ezithile. Mamela umzimba wakho ukukhokela ukusebenza kwakho endaweni yokuxhomekeka kumlinganiso wangaphandle.

Thetha nogqirha ngaphambi kokuba uqalise ukuzilolonga ukuba umtsha nokuba sempilweni okanye ukonzakala okanye iimeko zonyango ezinokuchaphazela umthambo.

Ukuthatha

Soloko usebenza kwiinjongo zakho zomzimba ngendlela ekhuselekileyo, esempilweni. Gcina ukhumbula ukuba imithambo ezingalweni zakho inokubonakala ngakumbi ngexesha osebenza ngalo. Iziphumo zinokungahlali ngonaphakade.

Kuyenzeka ukuba ube ulunge kakhulu kwaye ungabinayo imithambo ye-bulgy. Kuqhelekile, nako. Zama ukufezekisa ibhalansi esempilweni xa kuziwa kukomelela kwakho kunye nokukhetha indlela ophila ngayo.