Izibambo zothando: Zibangelwa yintoni, kwaye uzisusa njani kuzo?

Umxholo

• Yintoni ebangela ukuphatha izibambo zothando?
• Ngaba uthando luphatha iingozi?
• Ukuzivocavoca okujolise emqolo, kwi-abs nakwinqeni
• Iiplanga ezisecaleni
• I crunches zebhayisekile
• Iinguqu zaseRashiya
• Ukunyuka kwentaba
• Ibhulorho
• Utshintsho kwindlela yokuphila ukuzama
• Iinkqubo zonyango
• Yintoni i-takeaway?

Zithini izibambo zothando?

"Izibambo zothando" ziindawo zesikhumba eziphumela ngaphandle esinqeni. Xa zidityaniswe nezambatho eziqinileyo, izibambo zothando zinokuvakala ngakumbi, kodwa azibangelwa ziimpahla eziqinileyo zodwa. Zibonisa ukuqokelelwa kwamafutha okungaphezulu kwesinqe kunye nendawo yesisu.

Funda ngakumbi malunga nezizathu zokubamba uthando kunye nendlela onokubaphatha ngayo.

Yintoni ebangela ukuphatha izibambo zothando?

Unobangela oyintloko wokuphatha uthando kukugcina amafutha.

Ngokubanzi, iiseli ezinamanqatha ziyaqokelelana xa umzimba wakho uthatha iikhalori ezininzi okanye ungatshisi iikhalori ezininzi njengoko uzisebenzisayo. Ixesha elingaphezulu, ezi seli zinamanqatha zinokuqapheleka njengoko ziqokelelana kwiindawo ezithile, ezinjenge esinqeni nasezinqeni.

Amafutha anokuqokelela naphina emzimbeni, kodwa kukho izinto ezithile ezonyusa amathuba okugcina amanqatha esinqeni, ngasemva kunye nakwindawo zesisu. Izinto ezinegalelo kuthando lokuphatha ukwenziwa zibandakanya:

• iihormone, ngakumbi kakhulu i-cortisol
• ubudala (ukuqokelelwa kwamafutha esiswini kuqheleke ngakumbi njengoko ukhula)
• ukungabikho kwemisebenzi yomzimba
• ukutya okunamafutha, iswekile, kunye nokutya okunekhalori ezininzi
• ukungalali ngokwaneleyo
• iimeko ezingafunyaniswanga okanye ezinganyangekiyo ezithi zinciphise imetabolism yakho (i-hypothyroidism- okanye i-thyroid engasebenzi- umzekelo, yenza kube nzima ukutshisa iikhalori ezingaphezulu)

Ngaba uthando luphatha iingozi?

Izibambo zothando aziyongozi, kodwa zisenokubonisa umngcipheko ophantsi wezifo ezingapheliyo. Oku kubandakanya:

• uxinzelelo lwegazi (uxinzelelo lwegazi)
• cholesterol ephezulu
• isifo sentliziyo
• ubuthongo bokulala kunye neminye imiba yokuphefumla
• ukubetha
• uhlobo lwe-2 yeswekile
• umhlaza, ngakumbi ikholoni kunye nesifuba
• isifo sesibindi
• osteoarthritis

Ukuthintela ukuphatha izibambo kunokunceda ukukhulisa impilo yakho iphela.

Ukuzivocavoca okujolise emqolo, kwi-abs nakwinqeni

Ukukhangela ngokukhawuleza kwi-intanethi kutyhila imithambo ejolise kwiindawo ezithile zomzimba, kubandakanya ukuphatha izibambo zothando. Kodwa ukunciphisa amafutha akunakufezekiswa ngokuzivocavoca indawo kuphela. Ngelixa ukomeleza kunye nokumelana nemisebenzi kunokunceda ngethoni yemisipha kunye nokuguquguquka, azinciphisi iiseli ezinamafutha.

Zama ukudibanisa umthambo wentliziyo kunye nokuphakamisa ubunzima kunye nokunyakaza okujolise kuko ukuze ufumane iziphumo ezizezona zilungileyo. Ukuba uzama ukunciphisa umzimba kunye namafutha omzimba xa uwonke, unokufuna ukuya kuthi ga kwiiyure ezintlanu zomthambo ophakathi ngeveki.

Kwakhona kubalulekile ukugcina ukutya okunempilo kwaye ugweme ukuthatha iikhalori ezingaphezulu kunokuba uvutha. Ukuphulukana namanqatha ngokuthe ngcembe kunye nokugcinwa kobunzima, faka imisebenzi ye-aerobic, njengokuhamba, ukukhwela ibhayisekile kunye nokudada.

Nokuba awungekhe usebenze kubude obugcweleyo suku ngalunye, uya kuvuna izibonelelo ngokusebenza ngakumbi.

Nazi ezinye zeemithambo ezijolise kwimimandla yangasemva, ye-abs, kunye ne-hip.

Iiplanga ezisecaleni

Kukho uhlengahlengiso oluninzi kwiiplanga ezisecaleni ezinokwenza intshukumo ibe ngumceli mngeni ngakumbi okanye kancinci. Ukwenza iplanethi esecaleni esisiseko:

1. Qala ngokulala ngecala. Ziphakamise ngengalo enye: Ingqiniba yakho kufuneka ihambelane negxalaba lakho; ingalo yakho kufuneka ibe tyaba ngokuchasene nomhlaba, kwi-engile elungileyo emzimbeni wakho.
2. Gcina imilenze yakho, enye ngaphezulu kwenye, ukuze umzimba wakho wenze umgca othe ngqo ukusuka entloko kuye esinqeni. Xa idolo lakho lisachukumisa umhlaba, phakamisa isinqe sakho.
3. Cinezela ii-glute (izihlunu ze-gluteus) kwaye ubambe intshukumo yemizuzwana engama-30 ukuya kumzuzu.
4. Ngelixa usenza intshukumo, gxila ekugcineni i-abs yakho ukuze uncede ukuxhasa umzimba wakho.
5. Guqula amacala kwaye uphinde.

Ukuhamba umceli mngeni omkhulu, zama ukuphakamisa amadolo akho emhlabeni ukuze kuphela kwamalungu omzimba wakho achukumise umhlaba ayicala lonyawo lwakho kunye nengalo yakho yangaphambi.

Unokudibanisa nokudibanisa ihips. Ukwenza oku, ngelixa ukwicala lakho leplanga, cothisa isinqe sakho nge-intshi okanye ezimbini emva koko usiphakamise kancinci. Phinda oku imizuzwana engama-30 ukuya kumzuzu.

I crunches zebhayisekile

Kunokulinga ukukhawuleza ngeebhayisikile, kodwa eyona nto iphambili kolu hambo kukuhamba kancinci, nolawulo olulawulwayo.

1. Lala ngomqolo izandla zisemva kwentloko kwaye uguqe ngamadolo.
2. Phakamisa amagxa akho kunye nentloko emhlabeni njengoko usenza i-abs yakho. Kwangelo xesha, phakamisa iinyawo zakho emhlabeni, ugcine amadolo egobile, ukuze i-shins zakho zihambelane nomhlaba.
3. Cotha kancinci umzimba wakho ukuze ingqiniba yakho yasekhohlo ihambele edolweni lasekunene. Njengoko ujija umzimba wakho, yandisa umlenze wakho wasekhohlo ngqo phambi kwakho.
4. Kancinci ujika kwelinye icala, buyisela umlenze wakho wasekhohlo kwindawo yawo egobileyo, ngengqiniba yakho yasekunene isiya edolweni lasekhohlo. Njengoko ujija umzimba wakho, yandisa umlenze wakho wasekunene phambi kwakho.
5. Phinda-phinda i-15 ukuya kwi-30.

Iinguqu zaseRashiya

Olunye uqeqesho oluhleli phantsi. Ungayiguqula kongeza ubunzima. Ukuba umtsha kulo msebenzi, zama ukukwenza ngaphandle kobunzima, kuqala. Njengoko usiya usiqhela, ungazama ukubamba ubunzima besandla, ibhotile yamanzi ezalisiweyo, okanye itoti yesuphu okanye imifuno ukwandisa ukuxhathisa.

1. Qala kwindawo ehleli phantsi kunye ne-butt yakho emhlabeni, amadolo akho agobile, kwaye iinyawo zakho zilala phantsi.
2. Ukuqinisa isisu sakho, xhomekeka kwi-torso yakho ukuze ube malunga ne-45-degree degree kumgangatho. Ukuba awusebenzisi ubunzima, hlanganisa izandla zakho kunye. Ukuba usebenzisa ubunzima, bamba ezandleni zakho, ngaphezulu kwesisu sakho.
3. Usenamadolo agobileyo, phakamisa iinyawo zakho emhlabeni ukuze ulinganise kwi-butt yakho. Ukufumana inkxaso eyongezelelweyo, ungawela amaqatha akho.
4. Gweba i-torso yakho ngakwesokudla, ukuzisa izandla zakho ezidibeneyo okanye ubunzima bakho kwicala lasekunene lomzimba wakho.
5. Jika ngasekhohlo, uchukumisa ubunzima okanye izandla zakho kwicala lasekhohlo lomzimba wakho.
6. Phinda imizuzwana engama-30 ukuya kumzuzu.

Ukunyuka kwentaba

Le ntshukumo inokunceda ekunyuseni izinga lokubetha kwentliziyo yakho njengoko usomeleza izihlunu zakho. Sebenzela ukwandisa isantya sakho njengoko usomelela.

1. Qala kwindawo yeplanga. Ukungena kwiplanga, lala phantsi phantsi, ujonge phantsi. Beka izandla zakho phantsi kwamagxa akho, jika iinzwane zakho ukuze zicinezele emgangathweni, kwaye unyuse phezulu. Iingalo zakho kufuneka zithi nkqo, kodwa zingatshixwa, kwaye umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entlokweni yakho ukuya ezinzwaneni.
2. Phakamisa unyawo lwakho lwasekunene emhlabeni kwaye utsale idolo lasekunene uye engqinibeni yakho yasekhohlo. Gcina i-abs yakho iqinile.
3. Bamba intshukumo ngokufutshane, emva koko ubuyisele unyawo lwakho kwindawo yalo yoqobo.
4. Phinda kwelinye icala.
5. Qhubeka nokuhamba imizuzwana engama-30 ukuya kumzuzu.

Unokonyusa isantya sakho kwaye wandise ixesha njengoko usiya ukhula ngakumbi.

Ibhulorho

Lo msebenzi awujonganga kuphela umva ongezantsi, ulungile nakwiimpawu zakho:

1. Qala ngokulala ngomqolo ugobe amadolo, iingalo zakho emacaleni akho, kunye neentende zakho zijonge phantsi.
2. Kancinci phakamisa i-butt yakho kwaye uhle umva emgangathweni ukuze wenze umgca othe ngqo ukusuka emadolweni ukuya emagxeni akho.
3. Cinezela ubuqaqawuli bakho kunye kwaye ubambe ukuya kuthi ga kwimizuzwana engama-30, okanye de ube uziva ungekho kwaye ubukele ukugogeka, nokuba yeyiphi eyenzeka kuqala.
4. Khulula kancinci izihlunu zakho kwaye uzithobe ubuyele emhlabeni.
5. Phinda amaxesha ali-10.

Ukwenza intshukumo ibe ngumceli mngeni ngakumbi, ungazama ukuphakamisa inyawo elinye phantsi xa uphakamisa isinqe sakho. Guqula umlenze owuphakamisayo ngokuphindaphinda ngalunye.

Utshintsho kwindlela yokuphila ukuzama

Ukwamkela imikhwa esempilweni kunokukunceda ulahle izibambo zothando kwaye kuthintele ukuba zingabuyi.

Ukuba ufuna ukunciphisa umzimba, iingcebiso zicebisa ukuba uphulukane neeponti ezimbini ngeveki ukuqinisekisa ngokuthe chu, kodwa ilahleko ethe chu.

Utshintsho ekudleni kunye nolawulo lwesahlulo lunokuxhasa ukwanda kokuzilolonga kunye nemisebenzi yokutshisa amafutha.

• Ukutya okusekwe kwizityalo, njengamajikijolo, imifuno enamagqabi amnyama, kunye neenkozo ezipheleleyo zibonelela ngezakha mzimba ngaphandle kweekhalori kunye namafutha.
• Hlala kwimithombo yeeproteni engatyebanga, enjengamaqanda, intlanzi, kunye nenkukhu yenyama emhlophe ngaphezulu kwenyama ebomvu.
• Iimbotyi kunye nemidumba zinokugcina zigcwele ukuze ninciphise ukutya kwekhalori yemihla ngemihla.
• Gcina ukutya kwakho kwesodium ngosuku. Ayisi kunciphisi kuphela umngcipheko wexinzelelo, kodwa inokunceda ekuthinteleni ukugcinwa kwamanzi okunokwenza uthando luphathe kakubi.

Ngaphandle kokutshintsha umzimba wakho ngaphakathi, unokunceda ukufihla ukubonakala kweziphatho zothando ezivela ngaphandle.

Khetha ibhulukhwe elingana esinqeni, kunokuba isinqeni sakho. Oku kunokunceda ukunciphisa ukungqinelana okujikeleze isinqe okugxininisa ukuphatha izibambo kwindawo yokuqala. Kwakhona, qiniseka ukuba ibhulukhwe yakho kunye nempahla yangaphantsi ayiminyanga kakhulu.

Iinkqubo zonyango

Iindlela ezithile zotyando lweplastiki ngamanye amaxesha zisetyenziselwa ukunciphisa ukugcinwa kwamafutha kwiindawo ezithile zomzimba. Enye yezi nkqubo ibizwa ngokuba yi-liposuction.

Ngexesha le-liposuction, ugqirha wotyando utofa isisombululo kwingingqi ekujoliswe kuyo, enjengezinqe zakho, kwiiseli ezinamafutha. Emva koko basusa iiseli ezinamanqatha besebenzisa i-aspirator-efana ne-vacator. Iziphumo zinokubonwa kwiintsuku nje ezimbalwa zonyango.

I-Liposuction ayisosisombululo somzimba wonke. Iphatha kuphela indawo ezithile, ekujoliswe kuzo. Kwaye ngaphandle kokutshintsha kwendlela yokuphila, iiseli ezinamafutha zinokubuya. I-Liposuction icetyiswa kuphela kubantu abanobunzima obuncinci.

Ezinye iinkqubo zinokusetyenziselwa ukuxhasa ukunciphisa umzimba kubantu abadala abatyebe kakhulu. Oku kubandakanya ibhendi yesisu okanye uqhaqho lwesisu ngokudlula. Ukuba utyebe kakhulu kwaye unezibambo zothando, ezo nkqubo zinokusebenza ngakumbi kune-liposuction. Qwalasela kuphela ukuba une-BMI ngaphezulu kwama-40 okanye i-BMI engaphezulu kwama-35 edityaniswe neminye imiba enxulumene nezempilo.

Yintoni i-takeaway?

Ukuphatha uthando kunokuba sisiphumo esisecaleni samafutha omzimba agqithisileyo, ngakumbi amafutha kwindawo yesinqe sakho kunye nesisu esisezantsi. Umsebenzi owandisiweyo kunye nokutya okunempilo kunokuba negalelo ekunciphiseni ukuphatha izibambo njengenxalenye yelahleko ngokubanzi, kodwa kubalulekile ukuba ukhumbule ukuba oku kungathatha ixesha.

Gcina isicwangciso sakho sendlela yokuphila esempilweni, kwaye ekugqibeleni uyakuvuna zombini ubuhle kunye nezibonelelo zempilo ezingaphantsi.

Ukuba awukwazi ukunciphisa umzimba ngaphandle kokutya kunye nokuzilolonga, jonga ugqirha wakho ukufumana ingcebiso. Banoku-odola uvavanyo lwegazi ukukhangela iimeko ezinokubakho, ezinje nge-hypothyroidism, okanye baneengcebiso malunga neenkqubo zotyando.