Amafutha Amadolo: Izinyathelo Ezi-7 Zokufika Emadolo Anempilo Nokuqina Kokuqina Okuphelele

-Delile

• Izindlela ezi-7 zokwehlisa isisindo emadolweni akho
• 1. Ukwehla kwesisindo ngokujwayelekile
• 2. Run noma jog
• 3. Hamba ngebhayisikili
• 4. Amalenge
• 5. Izikwele
• 6. Intambo yokweqa
• 7. Ukuhamba
• Ezinye izinketho zokunciphisa amadolo akho
• Impilo yamadolo
• Vikela amadolo ngesikhathi sokuzivocavoca umzimba
• Ukuthatha

Izindlela ezi-7 zokwehlisa isisindo emadolweni akho

Izici eziningi zingathinta ukubonakala kwamadolo akho. Isisindo esingeziwe, isikhumba esigugudayo esihlobene nokuguga noma ukwehla kwesisindo kwakamuva, nokwehla kwethoni yemisipha kusuka ekusebenzeni noma ekulimaleni konke kungathinta ukubonakala kwendawo yedolo.

Yize ingekho inqubo ethize engabhekisa emafutheni amadolo wedwa, kunezindlela ongalahlekelwa ngazo ngamafutha kuwo wonke umzimba wakho nokuzivocavoca umzimba okuningi okuzosiza ukuthuthukisa ukusebenza kwethoni lezicubu zemilenze yakho, ngakhoke amadolo akho.

1. Ukwehla kwesisindo ngokujwayelekile

Ukwehla kwesisindo kungenye yezikhiye zemilenze emile ngokwengeziwe futhi kungasiza nokuvikela noma ukuqeda ubuhlungu bamadolo. Lokhu akubandakanyi nje kuphela ukuqhuba inhlanganisela yokuzivocavoca kwenhliziyo nokuqeqeshwa kwamandla, kepha futhi nokudla ukudla okunempilo.

Ngokunciphisa amafutha omzimba jikelele, ungasiza ukunciphisa indawo yakho yamadolo, futhi. Akukho ukuzivocavoca okulodwa okungabona-ukwelapha amanoni endaweni yamadolo noma enye indawo yomzimba.

2. Run noma jog

Kokubili ukugijima nokugijima kuhle kakhulu ekushiseni amakhalori. Zibuye zisebenze kanzima imilenze yakho uma kuqhathaniswa nokuhamba futhi kungasiza ekuqiniseni indawo engaphambili emadolweni akho.

Kodwa-ke, ngokusho kokugijima nokuncipha kwesisindo, ukuqhuma okufishane kokusebenza kungasebenza kakhulu ekushiseni amafutha kunemijaho emide.

Ngaphambi kokuqala, buza udokotela wakho noma umqeqeshi mayelana nokwelula amadolo ongakwenza ukusiza ukufudumeza umzimba wakho ukuvimbela ukulimala ngesikhathi ugijima.

3. Hamba ngebhayisikili

Ukuhamba ngebhayisikili kubhekwa njengokuzivocavoca kwenhliziyo okulungele inhliziyo yakho nokubekezela okuphelele, kepha ukugcizelela kwakho ekusetshenzisweni kwemilenze yakho nakho kunikeza amandla amakhulu we-toning. Lokhu kufaka phakathi ama-quads akho, amathanga, namathole akho, nawo azobeka ithoni ezindaweni zakho zamadolo, futhi.

Ukuhamba ngebhayisikili futhi kuyindlela enhle enomthelela ophansi ekugijimeni, ikakhulukazi uma ubhekene nanoma yibuphi ubuhlungu bamadolo noma ukulimala komlenze okukhona ngaphambilini.

Kunezindlela ezimbili ongagibela ngazo ibhayisikili ukukhulisa izinzuzo ze-toning: isikhawu noma ukuqeqeshwa kwebanga elide. Owokuqala ugcizelela izikhawu zokuhamba okusheshayo nokujwayelekile, ngenkathi eyokugcina igcina ijubane elifanayo isikhathi eside.

Ungagibela ibhayisikili ngaphandle noma ibhayisikili elimile ejimini yakho.

4. Amalenge

Amalunge akhomba imisipha yangaphambili emilenzeni yakho, eyaziwa kangcono njenge-quadriceps yakho. Uma uqinisa futhi uphawula le misipha, lokhu kungaqinisa yonke imilenze yakho ngokuhamba kwesikhathi, kufaka phakathi indawo yamadolo kanye ne-glutes.

I-lunge yendabuko yenziwa ngokuhambisa umlenze owodwa phambili nge-90-degree angle, ukugcina umzimba wakho ophezulu uqonde. Ungashintsha imilenze yakho uze wenze i-10 emlenzeni ngamunye. Ngokuhamba kwesikhathi, ungakhuphula ama-reps noma ubambe ama-dumbbells wokumelana okwengeziwe.

5. Izikwele

Ama-squats abuye akhombe i-quadriceps, ebenza babe omunye umsebenzi omkhulu wokusiza ukukhipha imilenze yakho. (Njengebhonasi, ama-squats nawo ayasiza ekwenzeni ama-glute akho abe namandla.)

Ama-squats enziwa ngokuma okungenani ububanzi behlombe ahlukane bese wehlisa umzimba wakho phansi ngomhlane oqonde ngqo phansi, kube sengathi uzama ukuhlala esihlalweni. Qala ngama-squats ayi-12 kusethi bese wakhela kokuningi njengoba imilenze yakho nama-glutes akho eqina.

6. Intambo yokweqa

Intambo yokugxuma kungenye into yokushisa okunama-khalori aphezulu ekwazi ukukhipha nokuqinisa imilenze yakho (ingasaphathwa eyenhliziyo yakho).

Ukhiye omkhulu kunabo bonke wokweqa intambo inqubo yakho, hhayi isivinini sakho. Gxila ekugxumeni ngamadolo agobe kancane ukuze ungalimazi amalunga akho lapho ufika. Futhi, khetha izindawo zenjoloba ngaphezu kokhonkolo noma i-asphalt.

Njengoba ukweqa intambo kungukuzivocavoca okunomthelela omkhulu, imizuzu nje embalwa ngesikhathi ilungele amalunga akho amadolo. Ungakwenza lo msebenzi njengengxenye yohlelo lokuqeqeshwa kwesifunda noma njenge-warmup yokuphakamisa izinsimbi noma ukwenza ezinye izivivinyo zokuqeqesha amandla (njengamaphaphu nezikwele ezingenhla).

7. Ukuhamba

Uma kukhulunywa ngokunciphisa amafutha omzimba nokuthambisa imisipha yomzimba wakho ophansi, ukuhamba okuhle okuyisidala kungavele nje kwenziwe ubuqili. Ukuhamba kunezinzuzo eziningi zezempilo, futhi kunomthelela ophansi futhi kuyabiza.

Ucwaningo lwango-2000 oluvela emiphumeleni yokuhamba ephawuliwe ekwehlisweni kwethanga kwabesifazane be-postmenopausal uma kuhlangene nokudla okunempilo. Okunye futhi okutholile ukuhamba kungaba nomthelela emandleni amakhulu amadolo ngokuphelele.

Ezinye izinketho zokunciphisa amadolo akho

Ukuvivinya umzimba, kuhlangene nokudla okunempilo, kuyindlela engcono kakhulu yokuqeda amafutha omzimba. Kodwa uma ungaboni imiphumela endaweni yakho yamadolo, ungacabanga ukukhuluma nodokotela wakho ngezinketho zokuhlinzwa. Amanye amathuba afaka:

• ukufakwa liposuction
• i-cryolipolysis (CoolSculpting)
• i-mesotherapy
• ukwelashwa kwe-laser
• ukwelashwa okulula
• ukwelashwa kwe-radiofrequency
• i-ultrasound

Impilo yamadolo

Akunandaba ukuthi ukhetha maphi amafutha emadolweni, kubalulekile ukukhumbula ukuthi kuthatha isikhathi nokuphikelela ukususa amafutha omzimba noma yini indawo yomzimba wakho.

Amadolo ngokusobala ayinselelo enkulu ngaphandle kokuthi usuvele usebenza kakhulu - ukuhlala phansi emsebenzini noma ukudlala kungandisa ubungozi bakho bokuqongelela amafutha amaningi kule ndawo. Abesifazane banoma isiphi isimo somzimba nabo bathambekele kakhulu ekuqongeleleni amafutha ezindaweni zomzimba kufaka phakathi amadolo, izinkalo, ubukhali nesisu.

Ukuqinisa imisipha yakho yomlenze nakho kudlulela ngalé kobuhle. Lapho uqinisa ngokwengeziwe imilenze yakho, ungathola ubuhlungu obuncane bamadolo ngokuhamba kwesikhathi. Ucwaningo olulodwa olushicilelwe lathola izehlakalo eziphakeme ezinhlungwini zamadolo kwabesifazane abane-osteoarthritis nabo ababenezicubu eziphansi zemisipha.

Kubalulekile futhi ukubheka impilo yakho yonke yamadolo. Ngenkathi ungahle ufune ukususa amanoni emadolo, awufuni ukulimaza amadolo akho, noma. Kunezindlela eziningi ongasiza ngazo ukuvikela amadolo akho ngesikhathi sokuzivocavoca umzimba.

Vikela amadolo ngesikhathi sokuzivocavoca umzimba

• Gqoka izicathulo ezenzelwe umsebenzi owenzayo (ukugijima izicathulo zokugijima, abaqeqeshi abawela ukuqeqeshwa kwesifunda, njll.).
• Yenza izivivinyo ezinomthelela omkhulu ezindaweni ezithambile kuphela.
• Gobisa amadolo akho, kodwa ungavumeli ukuba adlule izinzwane zakho.
• Phumula lapho udinga, ikakhulukazi uma amadolo akho eqala ukulimala.
• Thatha usuku phakathi kokuzivocavoca umzimba (ngokwesibonelo, ungashintshanisa ukusebenza kwe-cardio nokuqinisa umlenze).

Ukuthatha

Ngokuzivocavoca kanye nendlela yokuphila enempilo isiyonke, kungenzeka ukuthi ususe amafutha omzimba amaningi wedwa ekhaya.

Njengoba ukulahleka kwamafutha kungahlosiwe, yazi ukuthi lokhu kungathatha isikhathi. Njengoba amafutha omzimba wakho wonke ancipha, kanjalo nesisindo eseqile emadolweni akho. Uzophinde unciphise ubungozi besisindo kanye nezifo ezihlangene zokuvuvukala, ezifana nesifo samathambo.

Uma ungayiboni imiphumela ekhaya, cabanga ukukhuluma nodokotela wakho ngemibono mayelana nokudla noma ukuzivocavoca umzimba, noma izinqubo ezihlosiwe ukukhipha amadolo akho.