10 Okungenampilo Okungenampilo Ukuzikhuluma Okufanele Ugweme

-Delile

• Amathanga Ami Amancane Angeke Abe Mancane
• Nginama-Genetic Fat futhi Angikwazi Ukwehlisa Isisindo
• Isifo Senhliziyo Sigijima Emndenini Wami, Ngakho Ngilahlekile
• Ngine-Metabolism Enensa Kunabo Bonke Abanye
• Angiwuboni Umehluko, Manje-ke Kungani Ngifelwa?
• Anginaso isinqe, futhi akukho lutho olungakushintsha lokho
• Anginaso Isikhathi
• Zivocavoce
• Angikwazi Ukusebenzisa Izisindo:
• Ngizokuhalalisela!
• Ngibuthakathaka-Angikwazi
• Phakamisa isisindo
• Ngeke Ngibe Nesisu Esiyisicaba Ngemva Kokuthola Izingane
• Buyekeza kwe-

Kubangela amahloni lapho othile ekubamba ukhulumela phezulu, kodwa lezi zingxoxo zomuntu siqu azizona nje inkulumo-ze engenangqondo: Izinto ozitshela zona nsuku zonke zingaba nomthelela endleleni yakho yokucabanga kanye nendlela oyithathayo mayelana nokufaneleka kanye nempilo yakho.

Iningi lethu lifuna ukukhula nokuthuthuka ezicini ezahlukahlukene zempilo yethu, kepha lokho kukhula akulula ngaso sonke isikhathi ngoba sisempini phakathi kwemikhuba yethu yakudala (yengqondo nokwenza) kanye nemikhuba yethu emisha esiyifunayo, kusho uMichael Gervais , Ph.D., isazi sokusebenza kwengqondo nomqondisi wokusebenza okuphezulu kweDISC Sport and Spine Center eNewport Beach, California. Enye yaleyo mikhuba ukuzikhulumela kwethu. "Ingxoxo yethu yangaphakathi, kokubili ngamazwi nayimfihlo, yindlela esenza ngayo umhlaba ube nengqondo," usho kanje.

Futhi ukulalela izingxoxo zakho siqu kunamandla okukhulisa ikhwalithi yempilo yakho noma kukuthikameze ukufinyelela ezinhlosweni zakho. Uma unenkinga yokwakha umzimba ophupha ngawo, thatha isinyathelo emuva uzilalele. Uzwa noma yiziphi izitatimende ezilandelayo ezingezinhle zokukhuluma wena ngokwakho? Ngemuva kwalokho qhubeka ufundele izeluleko zochwepheshe zokuthi ungaluhumusha kanjani kabusha ulimi lwakho bese uqala ukumaka leyo migomo yokufaneleka.

Amathanga Ami Amancane Angeke Abe Mancane

Lolu hlobo lwesitatimende ngokushesha ludala ukungezwani engqondweni yakho nasebuchosheni bakho, kusho uGervais. "Uma sinemicabango enobutha noma engemihle, ubuchopho bethu buphendula ngokukhipha ikhemikhali elithinta imizwa." Imicabango engemihle ephindwayo ingaba yingozi, njengoba amasosha ethu omzimba eba sengozini ngenxa yokusebenzisa ngokweqile indlela yokulwa noma yokundiza. "Ukucabanga okungapheli kudala isimo sangaphakathi esinobutha kangangokuba sizithole sesicindezelekile, sikhathazekile, futhi sibuthaka nasemzimbeni," kusho uGervais. "Kuba ukuzihlula." Eqinisweni, ukwenza ithoni nokuqinisa amathanga akho kudinga ukunakwa ekudleni, kanye nokuqeqeshwa kwe-cardio namandla. Faka ama-lunges, ama-squats, nezinyathelo zokunyusa kabili noma kathathu ngesonto eyakho amathanga amahle kakhulu.

Nginama-Genetic Fat futhi Angikwazi Ukwehlisa Isisindo

Kungokwemvelo ukukhathazeka uma umama wakho ene-muffin top, kepha, i-DNA eceleni, awudalelwanga ukuba nomzimba ofanayo. Ucwaningo lukhombisa ukuthi amaphesenti angama-20 kuya kwangama-30 kuphela wesisindo okubangelwa ufuzo, kusho umqeqeshi uTom Holland, umbhali we Shaya Ijimu (UWilliam Morrow, 2011), ukuze wenze izinguquko ezinkulu. "Ukukhuluphala ngokweqile kuvame ukuhambisana nezici zamasiko, hhayi ezofuzo, ngakho-ke qala ukudla nabantu abenza imikhuba yokudla enempilo, ngoba ucwaningo lukhombisa ukuthi sivamise ukulingisa labo esidla nabo," usho kanje. Ukubhala ngokudla kwakho ukudla futhi wazi izinselelo zakho ezithile kukwenza ukwazi ukukhomba izindawo lapho udinga ukusebenza khona.

Isifo Senhliziyo Sigijima Emndenini Wami, Ngakho Ngilahlekile

Ukuzalwa "nofuzo olubi" empeleni Okuningi Isizathu sokusebenza, kusho u-Andrew M. Freeman, MD, udokotela wenhliziyo nomnyango wezokwelapha eNational Jewish Health eDenver. Ukuzivocavoca njalo kuphikisana neminye imithi engcono kakhulu yokwelapha isifo senhliziyo, umfutho wegazi ophakeme, nezinkinga ze-cholesterol, nokwelashwa, ukuvimbela noma ukuthinta okuhle cishe zonke izifo ezaziwayo, usho kanjalo. I-American Heart Association kanye ne-American College of Cardiology bancoma imizuzu engu-150 yomsebenzi osheshayo nsuku zonke. “Finyelela lokho ngokwenza imizuzu engu-30 njalo phakathi nesonto futhi uphumule ngezimpelasonto,” kusho uDkt. Freeman. Futhi asikho isidingo sokuyijulukela emshinini: Ukuhamba ngokushesha, ukugijima, i-roller blading, ukubhukuda, nanoma yimuphi omunye umsebenzi owujabulelayo oyowenza. Futhi ungakhohlwa ukuthi ukudla okunamafutha aphansi, ne-cholesterol ephansi nakho kungasiza.

Ngine-Metabolism Enensa Kunabo Bonke Abanye

Ukukholelwa ukuthi usesimweni esingesihle kungakwenza ungafuni ukuzivocavoca nhlobo. Esikhundleni salokho, uma ucabanga ukuthi imetabolism iyinkinga, thatha izinyathelo zokuyikhulisa, kusho uKatrina Radke, obhukudi wama-Olimpiki nombhali Ukuba Ngcono Kakhulu Ngaphandle Kokucindezeleka (I-Motivational Press, Inc.). Thatha ukuqeqeshwa kwesikhashana, futhi udle njalo emahoreni amathathu kuya kwamane, anebhonasi eyengeziwe yokukusiza ukuthi ungalokothi ulambe kakhulu noma usuthe kakhulu, ukuze uzizwe unamandla angaguquki, kusho yena.

Angiwuboni Umehluko, Manje-ke Kungani Ngifelwa?

Ukujima kufanele kuze nomshwana wokuzihlangula: "Imiphumela yasebusuku ayijwayelekile." Eqinisweni, kuthatha izinyanga ezimbili kuya kwezintathu ukuqala ukuqaphela izinguquko—isikhathi lapho abantu bevame ukuyeka khona, kusho uHolland. "Kumele ukhumbule ukuthi akukuthathanga isonto ukukhuluphala, ngakho-ke kungani ungalindela ukuthi wehliswe ngobusuku obubodwa? Kungenzeka ukuthi awukabi khona okwamanje, kodwa usondele kakhulu kunakuqala." Iphawundi ngalinye ofuna ukulinciphisa lidinga ukushoda ngamakhalori angu-3,500, ngakho-ke uma ufuna ukwehlisa iphawundi ngesonto, nquma ama-calories angu-500 ngosuku ngokudla nangokuvocavoca umzimba.

Anginaso isinqe, futhi akukho lutho olungakushintsha lokho

Kanye nezinkinga zenhliziyo nezesisindo, ungabonga umama nobaba nge-flat-back futhi uthuthukise onakho. Nakuba wonke amandla ezakhi zofuzo emisipha yakho enqunywa kahle ngaphambi kokuba uzalwe, "ungakwazi ngempela ukuphakamisa izinga," kusho u-Irv Rubenstein, Ph.D., isazi sokuvivinya umzimba kanye nomsunguli we-S.T.E.P.S. (Ochwepheshe Bokuqeqeshwa Kwemithi Yesayensi Nokuzivocavoca) eNashville, eTennessee. Thatha ukuzivocavoca umzimba wakho ophansi uye ezingeni elilandelayo: U-Rubenstein uncoma ama-squats ashona phansi ukuze amathanga akho acishe afane noma abe phansi, futhi ukhuphuke ebhentshini lama-intshi angu-12 kuya kwangu-18 noma isinyathelo usebenzisa ama-dumbbell akuvumela ukuthi wenze oku-2 ukuze Amasethi ama-3 wokuphindaphinda okungu-6 kuye kwayi-12.

Anginaso Isikhathi

Zivocavoce

Lokhu kuzikhulumela kwakho konke noma lutho kwenza kube lula ukuba yisisulu sezimo ezisizungezile, kusho u-Radke. "Uma senza izaba, imvamisa yingoba sesaba ukuthatha izinyathelo. Kungenzeka singazi ukuthi sizokwenzenjani noma sesabe ukuthi ngeke kutholakale." Lapho nje sesakhe umbono omkhulu ngokwanele walokho esingakuthola uma empeleni sithathe isinyathelo sokuqala, singakhuthazeka. URadke uncoma ukuqala ngemizuzu emihlanu nje yokuphefumula okuyisisekelo nokwelula, futhi uma lokho kuzwakala kukuhle, engeza okuningi noma omunye umsebenzi. “Okusemqoka wukuhambisana nento encane, wakhe ukuzethemba kwakho, bese uthatha izinyathelo ezilandelayo,” kusho yena.

Angikwazi Ukusebenzisa Izisindo:

Ngizokuhalalisela!

Ake sibheke isayensi lapha: "Abesifazane abanalo izinga le-testosterone lokukhula," kusho uHolland. "Kodwa-ke, ufuna izicubu ezinomzimba omningi ngangokunokwenzeka njengoba lokho kuthuthukisa umzimba." Uma wesaba ukuba yi-Hulk, phuma ithephu yokulinganisa bese uqopha imijikelezo (amathanga akho, izingalo ezingaphezulu, amathole, njll), ulandela umehluko ngokuhamba kwesikhathi ukuze ubone kokumnyama nokumhlophe uma ukhula noma umane uqina. Abanye besifazane bangakha, kepha lokhu kudinga ukuthatha amakhalori amaningi kunalokho okudingayo, kusho uRubenstein. "Izisindo yizindlela ezinokwethenjelwa kakhulu zokuthola izinhlobo zamandla nezwi abesifazane abaningi abazifisayo," kusho uRubenstein. Uncoma ukwenza i-cardio ngezinsuku ezifanayo nokuqeqeshwa kokumelana, ucwaningo olukhombisa ukuthi kukhiqiza kancane ukukhula kokuvuselela kunokwenza okubili ngokuhlukana-futhi lokho kusho umzimba othonisiwe ngaphandle kwenqwaba.

Ngibuthakathaka-Angikwazi

Phakamisa isisindo

Uma ubuthakathaka, kufanele uphakamise izinsimbi ukuze usize imisipha yakho ikhule ibe namandla! Ungakhathazeki ngenombolo kuma-dumbbells; qala nganoma yini ongayiphakamisa futhi uthuthuke uye ezilinganisweni ezisindayo lapho kuba lula kakhulu lokho. Ngisho nokusebenza komzimba wakho kuyasebenza, kusho uRadke. Ama-Push-up, ama-pull-ups, ama-squats, nezinye izivivinyo ezingenazinsiza kusebenza kungenza ukuqeqeshwa okusebenzayo, okuyinselele. "Ungase uqale nokubamba indawo yokuphakamisa amadolo phansi ukuze ujwayele ukusekela umzimba wakho," kusho u-Radke.

Ngeke Ngibe Nesisu Esiyisicaba Ngemva Kokuthola Izingane

Okokuqala, khumbula ukuthi Beyonces futhi Reese Witherspoons Okomhlaba kunabaqeqeshi bomuntu siqu, izazi zokudla, abapheki, nabanye ochwepheshe abanikeza izinhlelo zabo nokunakekelwa okukodwa, ngaphezu kwama-nannies noma ama-au pair abuka izingane zawo ngenkathi esebenza amahora amabili eqondile. Kepha, ukuvimbela i-diastasis recti (ukuhlukaniswa kwemisipha ye-rectus abdominis) noma isikhumba eseluleke kakhulu, "owesifazane angalahlekelwa ngamanoni aphinde abeke imisipha kabusha ngokuzivocavoca okufanele," kusho uRubenstein. Isinyathelo sokuqala i-cardio, futhi ukuqeqeshwa kwesikhashana kuye kwaboniswa ukunciphisa amafutha esiswini ngokuphumelelayo kune-cardio ephansi. URubenstein uncoma imizuzu engu-15 kuya kwengu-20 yezikhawu izinsuku ezintathu ngesonto. Uma lokho kunzima kakhulu, imizuzu engama-30 ye-cardio yendabuko okungenani izinsuku ezinhlanu ngesonto nayo ingasebenza. I-Toning yingxenye yesibili: Gxila kwizibophezelo zakho ukudonsa udonga lwakho lwesisu luye ngase-midline yakho. Zama amapulangwe ohlangothini, ama-oblique crunches, noma ukujikeleza nge-tubing. Kepha-ke kufanele ukuhlanganise lokhu nokudla okunikeza ama-calories angaphansi kwamakhulu ambalwa kunalokho obukudla (ungalokothi uye ngaphansi kwama-calories angu-1,200, iphuzu lapho umzimba wakho ungena kwimodi yendlala futhi imetabolism yakho incipha).

Buyekeza kwe-