Amaphesenti Omzimba Womzimba we-Abs: Iyini Inombolo Yomlingo?

-Delile

• Amaphesenti amafutha omzimba wesilisa
• Amaphesenti ama-5 kuye kwayi-9
• Amaphesenti ayi-10 kuya kwayi-14
• Amaphesenti ayi-15 kuye kwayi-19
• Amaphesenti angama-20 kuya kwangama-24
• Amaphesenti angama-25 kuya kwangu-29
• 30 kuya ku-34%
• Amaphesenti angama-35 kuya kwangu-39
• Amaphesenti amafutha omzimba wesifazane
• Amaphesenti ama-5 kuye kwayi-9
• Amaphesenti ayi-10 kuya kwayi-14
• Amaphesenti ayi-15 kuye kwayi-19
• Amaphesenti angama-20 kuya kwangama-24
• Amaphesenti angama-25 kuya kwangu-29
• 30 kuya ku-34%
• Amaphesenti angama-35 kuya kwangu-39
• Amaphesenti amafutha omzimba alinganiswa kanjani
• Okubalulekile

Amaqiniso omzimba womzimba

Emibuthanweni yokuqina, abantu baba nezingxoxo zansuku zonke mayelana nokuthi ungawanciphisa kanjani amafutha omzimba wakho bese uthola ama-abs angamaphakethe ayisithupha. Kodwa kuthiwani ngomuntu ojwayelekile? Uma ufuna imininingwane yokuthi ukusatshalaliswa kwamafutha omzimba namafutha kuthinta kanjani ukuthi imisipha yakho ye-ab ibonakala kanjani, sikusibekele.

Kodwa ngaphambi kokuba sikhulume ngamaphesenti athile omzimba womzimba, kubalulekile ukuchaza amafutha omzimba. Ngokusho kuka-Elliott Upton, umqeqeshi ophakeme ongumuntu e-Ultimate Performance, amafutha omzimba, noma izicubu ze-adipose, yingxenye ejwayelekile yawo wonke umzimba womuntu.

"Kakhulu kusebenza ukugcina nokuhlinzeka amandla wezinqubo ze-metabolic yakho konke kusuka enhliziyweni yakho eshaya kuye nasemilenzeni yakho," esho.

Upton uthi kunezinhlobo ezahlukahlukene zamafutha, kufaka phakathi amafutha ansundu, amafutha we-beige, amafutha amhlophe, amafutha e-visceral, namafutha angaphansi. Uhlobo lwamafutha ahlala ebusweni bomzimba ngamafutha angaphansi kwesikhumba; yilawo mafutha owabona esibukweni.

Lapha, sidlula amaphesenti omzimba womzimba kusuka kokuphansi kuya ekugcineni okuphezulu, okukhombisa izinga olidingayo nge-abs ebonakalayo.

Amaphesenti amafutha omzimba wesilisa

Amaphesenti ama-5 kuye kwayi-9

Ukuba namanoni omzimba ekugcineni kwalesi sikali kukubeka ezingeni lezakhi zofuzo, noma ukuncintisana nokwakha umzimba, kusho u-Upton. Uyachaza: "Lawa ngamafutha omzimba abalulekile ashiya okwanele ukuthi uphile."

Ngaphezu kwalokho, uthi izinga lamafutha omzimba elingamaphesenti ama-5 kunzima kakhulu ukwehlela kulo, liyinselele emangalisayo ukubhekana nalo, futhi alilihle neze emzimbeni. Uyanezela: “Ngokubukeka ubungeke ubone kuphela yonke imisipha emzimbeni wakho, kodwa futhi ungabona imicu yemisipha ngayinye ezingxenyeni ezithile.

Uma usondele emaphesentini ayi-9, usazoncika futhi ube namaphakethe ayisithupha abonakalayo.

Amaphesenti ayi-10 kuya kwayi-14

Lolu hlu lwamafutha omzimba lusanciphile, okusho ukuthi i-abs yakho izobonakala. Kodwa kubhekwa futhi njengokunempilo nokutholakala kalula kunebanga lamaphesenti amahlanu kuya kwayisishiyagalolunye.

Umqeqeshi womuntu oqinisekisiwe uSteve Washuta uthi incazelo ephezulu yesisu nezinye izibopho zangaphandle zisengabonakala, kepha incazelo incane futhi ingxenye engezansi yezisu ayichazwa.

Amaphesenti ayi-15 kuye kwayi-19

Ngenkathi kusabhekwa njengokuphilile, mancane amathuba okuthi uzobona incazelo yemisipha eminingi kulolu hlu. Eqinisweni, u-Upton uthi akunakwenzeka ukuthi uzobona incazelo ye-ab kuleli phesenti.

Amaphesenti angama-20 kuya kwangama-24

Uma ushaya amafutha omzimba angamaphesenti angama-20 kuye kwangama-24, maningi amathuba okuthi uzothamba phakathi nendawo. Lokhu kusho ukuthi i-abs yakho ngeke ibonakale. Upton ubiza lokhu ngokuthi ukuphela okuphezulu “kwesilinganiso” kwabesilisa.

Amaphesenti angama-25 kuya kwangu-29

Kulolu hlu lwamafutha omzimba, ngeke ubone i-abs yakho nhlobo. Kwabesilisa, leli zinga lithathwa njengelikhuluphele. Upton uthi i-aesthetics akufanele ibe yinkinga yakho enkulu. Esikhundleni salokho, udinga ukuthi ubheke ekwenzeni izinqumo zokuphila ezizokusiza ubuyele ebangeni lamafutha omzimba elinempilo.

30 kuya ku-34%

Lapho ufinyelela kuleli zinga lamafutha omzimba, ukungenelela kwangaphandle kungadingeka. Lokhu ngokuvamile akubhekwa njengamafutha omzimba amukelekile noma anempilo kowesilisa, futhi ngeke ubone noma iyiphi incazelo yemisipha emzimbeni wakho.

Amaphesenti angama-35 kuya kwangu-39

Lesi yisibonakaliso sesixwayiso sezinkinga zezempilo. Upton uthi amafutha omzimba kuleli banga akwenza ube yilungu eliphambili lesifo sikashukela futhi akubeke engcupheni ephakeme yesifo senhliziyo ezansi nomugqa.

Amaphesenti amafutha omzimba wesifazane

Amaphesenti ama-5 kuye kwayi-9

Lolu uhla lwamafutha omzimba aphansi kakhulu, okungenzeka lube yingozi, kowesifazane. Lapho uthi amaphesenti ayisishiyagalombili kuya kwayishumi amafutha omzimba abalulekile empilweni. Ngabe i-abs yakho izobonakala? Yebo, bayojabula. Kodwa-ke, ukuphatha leli zinga lokuncipha kungabeka engcupheni impilo yakho.

Amaphesenti ayi-10 kuya kwayi-14

Uma uhlose amazinga aphansi amafutha omzimba, lokhu kucishe kube phansi ngendlela ongathanda ngayo. "Lokhu kungaholela ekubeni nomzimba wezemidlalo owedlulele, onencazelo enhle yemisipha, kanye ne-abs ebonakalayo uma ubukhulu besisu semisipha yezofuzo bukhona," kuchaza u-Upton.

Amaphesenti ayi-15 kuye kwayi-19

Abesifazane kuleli zinga bavame ukuba nokwakha kwezemidlalo, abanesimo esihle namafutha omzimba amancane kakhulu. UWashuta uthi incazelo nge-abs engezansi iqala ukufiphala, kepha kusenencazelo ye-ab ehlukile kuma-oblique. Uma lokhu kuyileveli oyihlosile, uzodinga ukunamathela ekudleni okuqinile nohlelo lokuzivocavoca.

Amaphesenti angama-20 kuya kwangama-24

Lokhu kuthathwa njengezinga eliphansi neliphansi lamafutha omzimba. Incazelo yemisipha kulesi sigaba ngeke iphelele, kuchaza u-Upton, kepha amajika akho emvelo azoba yingxenye yomzimba wakho.

"Izinkinga zezempilo akufanele zikhathazeke kwabesifazane abaningi lapha, kodwa umsebenzi ojwayelekile womzimba ungelulekwa ukugcina ukuvuvukala nobungozi besifo kuphansi nokwakhiwa kwamafutha e-visceral," uyanezela.

Amaphesenti angama-25 kuya kwangu-29

Uma ufinyelela kumaphesenti angama-25, umzimba wakho ungaqala ukubukeka uthambile. Ngokusho kuka-Upton, usenokuncane kakhulu endleleni yamafutha amaningi, kepha incazelo yakho ingahle ibe ncane.

Upton uthi lokhu kusehlangothini oluphakeme lwalokho okubhekwa “njengesijwayelekile,” ngokuya ngamazinga amaningi ezokwelapha, futhi noma kungenjalo kubi, kungaba yisizathu sokunakwa nokulungisa amazinga omsebenzi wakho futhi uzifundise ngokudla okufanele.

30 kuya ku-34%

Lolu hlu lwamafutha omzimba lukhombisa ukuthi ubheke ekukhuluphaleni. Ngeke ube nemisipha yesisu ebonakalayo kuleli zinga, futhi ungahle ungazizwa umkhulu.

Amaphesenti angama-35 kuya kwangu-39

Leli yifulegi elibomvu lokungenelela kwesisindo. Njengamadoda kulolu hlu, u-Upton uthi iphesenti lamafutha omzimba angama-35 noma ngaphezulu likwenza ube yilungu eliphambili lesifo sikashukela, futhi unengozi ephakeme yesifo senhliziyo ngokuzayo.

Amaphesenti amafutha omzimba alinganiswa kanjani

Kunezindlela eziningana ongalinganisa ngazo umzimba wakho wamafutha. Izindlela ezivame kakhulu ukukala amafutha omzimba yilezi:

• Abaqaphi besikhumba. Lawa mathuluzi alinganisa ukushuba kwamafutha akho ezindaweni ezahlukahlukene zomzimba.
• Izilinganiso zomjikelezo womzimba. Lokhu kufaka ukukala ukuzungeza kwezitho zomzimba ezahlukahlukene, kufaka phakathi okhalweni, izingalo nemilenze.
• I-Dual-energy X-ray absorptiometry (DXA). Le ndlela isebenzisa ama-X-ray amabili ukulinganisa ukwakheka kwamafutha omzimba wakho.
• Isisindo se-Hydrostatic. Lolu uhlobo lwesisindo esingaphansi kwamanzi esikala ukwakheka komzimba ngokuya ngobuningi bomzimba wakho.
• Ukufuduka kwomoya plethysmography (Bod Pod). Njengenguqulo yamanzi ngenhla, le ndlela ibala ukwakheka komzimba nobuningi besebenzisa umoya.
• Ukuhlaziywa kwe-impedance ye-bioelectrical (BIA). Le divayisi ithumela imisinga kagesi emzimbeni wakho ukuthola ukuthi amafutha angakanani nokuthi imisipha ingakanani.
• I-Bioimpedance spectroscopy (BIS). Le divayisi isebenzisa imisinga kagesi futhi, kepha ngobuchwepheshe obuhlukile nokulinganisa ukubala amafutha omzimba.
• I-myography kagesi kagesi (i-EIM). Ngokufana ne-BIA ne-BIS, le divayisi ibuye ithumele imisinga kagesi emzimbeni, kepha ezindaweni ezincane.
• Izikena zomzimba ezi-3-D. Lawa madivayisi wokusebenzisa izithombe asebenzisa izinzwa ze-infrared ukwenza imodeli yomzimba wakho. I-equation ilinganisela amaphesenti amafutha omzimba ngokuya ngesimo sakho.
• Izinhlobo zamakamelo amaningi. Le ndlela isebenzisa amasu amaningi angenhla ukwehlukanisa umzimba ube izingxenye ezithile ukubala amaphesenti amafutha omzimba wendawo ngayinye.

Eziningi zalezi zindlela zidinga uchwepheshe wokuzivocavoca umzimba ukuthatha izilinganiso, kepha kunezindlela ezimbalwa ongalandelela ngazo amafutha omzimba wakho ekhaya. Izilinganiso zomjikelezo womzimba kanye ne-impedance ye-bioelectrical, etholakala esikalini esithile, zombili izindlela ongazenza uwedwa.

Okubalulekile

Imizimba ehlukene ebukeka kanjani ngamaphesenti ahlukene amafutha omzimba iyahlukahluka kakhulu. Kepha lawa mabanga angasebenza njengesiqondisi esijwayelekile lapho uzama ukuqonda ukuthi amazinga athile wokuncipha abukeka kanjani uma kukhulunywa ngokuchazwa kwemisipha.