Izinzuzo eziyisikhombisa zokwakha umzimba

-Delile

• 1. Kuthuthukisa ukuma komzimba
• 2. Kunciphisa inani lamafutha
• 3. Tones imisipha yakho
• 4. Ukulwa nezinkinga ezingokomzwelo
• 5. Kukhulisa ukuminyana kwamathambo
• 6. Kunciphisa ubungozi besifo sikashukela
• 7.Ithuthukisa ukuqina komzimba nokuphefumula

Umkhuba wokuqeqeshwa kwesisindo ubonwa ngabaningi kuphela njengendlela yokwandisa ubukhulu bemisipha, noma kunjalo lolu hlobo lokuzivocavoca umzimba lunezinzuzo eziningi, ukwazi ngisho nokulwa nokudangala, ngokwesibonelo. Ngaphezu kwalokho, ukuqeqeshwa kwesisindo kuthuthukisa ukuqina kwenhliziyo, kukhulisa ukuqina kwamathambo futhi kuqinisekise ukuthambekela komzimba. Bheka amanye amathiphu wokuthola ubukhulu bemisipha.

Ukuze ube nezinzuzo eziphakeme, kubalulekile ukuthi ukwakha umzimba kuqhutshwe njalo futhi kuhambisane nokudla okwanele. Ngaphezu kwalokho, kubalulekile ukulala kahle, ukuphuza amanzi amaningi nokunikeza umzimba isikhathi sokuphumula.

Ochwepheshe baqinisekisa ukuthi, maqondana nokwakha umzimba, asikho isidingo sokwenza ihaba, inhloso ukuthi kube nokuqhubeka okuthile. Ukuya ejimini nsuku zonke isonto eli-1, ukuqeqeshwa isikhathi esingaphezu kwehora elilodwa, hhayi ukuqeqesha isonto elilandelayo, akukhiqizi imiphumela emihle eminingi njengokuqeqeshwa kathathu ngesonto, ihora eli-1 njalo, njalo ngesonto.

Izinzuzo eziyinhloko zokuqeqeshwa kwesisindo yilezi:

1. Kuthuthukisa ukuma komzimba

Umkhuba wokwakha umzimba uqinisa imisipha esekela umgogodla, ukuthuthukisa ukuma nokunciphisa izinhlungu emuva emuva ngokwesibonelo.

2. Kunciphisa inani lamafutha

Lapho ukwakhiwa komzimba kwenziwa njalo, kukhulu futhi kuhambisane nokudla okunempilo, umzimba uqala ukushisa amanoni amaningi futhi wandise isisindo semisipha, ukusheshisa imetabolism nokuthanda ukusetshenziswa kwekhalori ngisho nalapho umile.

Ukwehla kwamafutha, ngaphezu kokukhuthaza izinzuzo zobuhle nokwandisa ukuzethemba, kuvimbela izifo eziningi, njengokukhuluphala kanye ne-atherosclerosis.

3. Tones imisipha yakho

Ukuthanjiswa kwemisipha kungenye yemiphumela "ebonakalayo" yokuqeqeshwa kwesisindo. I-toning yenzeka ngenxa yokulahleka kwamafutha, ukwanda kwesisindo semisipha nokuqiniswa kwemisipha ngaphandle kokumelela ukuzuza kwamandla, ivumela ukunyamalala kwe-cellulite, isibonelo.

Kodwa-ke, ukuze imisipha ibe nzima, kuyadingeka ukuthi kube ne-hydration efanele kanye nokudla okulinganiselayo. Bona ukuthi uzodlani ukuze uthole isisindo esinciphile.

4. Ukulwa nezinkinga ezingokomzwelo

Ngokukhuthaza ukukhishwa kwe-endorphin, eyi-hormone ebhekele umuzwa wenhlalakahle, ukwakha umzimba kungaba yindlela enhle yokuqeda ukucindezeleka, ukunciphisa izimpawu zokukhathazeka nokulwa nokudangala. Funda ukuthi ungakhuphula kanjani ukukhiqizwa kwe-endorphin nokukhululwa.

5. Kukhulisa ukuminyana kwamathambo

Ukuqeqeshwa kwesisindo kwandisa ukuqina kwamathambo, okungukuthi, kwenza amathambo amelane kakhudlwana, kunciphise amathuba okuphuka nokukhula kwamathambo, okuvame kakhulu kubantu abadala nakwabesifazane ekunqamukeni kokuya esikhathini. Kodwa-ke, ukuze amathambo aqiniswe ngempela, kuyadingeka ukuthi ukwakha umzimba kuhambisane nokudla okunempilo, okunomsoco futhi okuqukethe ukudla okunothe nge-calcium novithamini D. Bona ukuthi yikuphi ukudla okunothe ku-vitamin D.

6. Kunciphisa ubungozi besifo sikashukela

Ubungozi besifo sikashukela bungancishiswa ngomkhuba wokuqeqesha isisindo ngoba umzimba uqala ukusebenzisa ukujikeleza kweglucose njengomthombo wamandla kanti ushukela oseqile egazini uqala ukugcinwa ngendlela ye-glycogen, esetshenziswa kwezinye izinqubo ze-metabolic, isibonelo.

7.Ithuthukisa ukuqina komzimba nokuphefumula

Ukuqina okukhulu kokuqeqeshwa kwesisindo, kukhulu umsebenzi wenhliziyo, kuqinisekiswe isimo senhliziyo esikhulu nokuphefumula. Ngakho-ke, kukhona ukulawulwa kwengcindezi yegazi futhi, ngenxa yalokho, ukunciphisa ingozi yesifo senhliziyo, njenge-atherosclerosis, isibonelo.