Yini Ebangela Amankonyane Amancane nokuthi Yini Ongayenza Ukuze Ukhulise?

-Delile

• Yini imbangela yamathole amancane?
• Izakhi zofuzo
• Ubudala
• Isisindo somzimba esiphansi
• Ubuhle bamathole amancane
• Ukugijima ibanga elingcono
• Ubungozi obuncane besifo sesibindi
• Ububi bamathole amancane
• Amandla omlenze ancishisiwe
• Ingozi eyengeziwe yokulimala nokuwa
• Ingozi eyengeziwe yezinkinga zokuhamba
• Uzenza kanjani izinkonyane zakho zibe nkulu
• 1. Inkonyane esizwa yi-band flex
• 2. Ukuma kwethole elimile
• 3. I-Plié squat ephakanyiswe isithende
• Ezinye izindlela zokwandisa usayizi wethole
• Okubalulekile

Noma ngabe ukhuphuka umqansa noma umile, amathole akho asebenza ukuxhasa umzimba wakho. Zibuye zizinzise amaqakala akho futhi zikusize wenze ukunyakaza njengokugxuma, ukujika, nokugoba.

Kepha kungaba nzima ukukhulisa usayizi wemisipha yethole lakho. Eqinisweni, umphakathi wokuqina ubheka amankonyane njengeqembu lemisipha elinenkani kakhulu emzimbeni.

Usuvele usebenze amathole akho noma nini lapho ume noma uhamba. Kepha uma ufuna ukubenza babe bakhulu, okusemqoka ukubaphonsela inselelo nangaphezulu.

Funda ukuze uthole kabanzi mayelana nobuhle nobubi bamathole amancane nokuthi ungawakhulisa kanjani ngobuningi bawo.

Yini imbangela yamathole amancane?

Amathole amancane kucatshangwa ukuthi adalwa ufuzo. Ezinye izinto, njengobudala nobunzima bomzimba, nazo zingadlala indima. Ake sihlole imbangela ngayinye eduze.

Izakhi zofuzo

Yize bungekho ubufakazi obunzima, kwamukelwa kabanzi ukuthi izakhi zofuzo ngokuvamile ziyimbangela enkulu yamathole amancane.

Abantu abaningi babika ukuthi banamathole afana nalawo ezihlobo zabo ngosayizi. Ngokwengeziwe, abanye bathi imindeni yabo inamathole amakhulu, yize ingasebenzi ngqo imilenze yayo engezansi.

Ubudala

Ubudala bungesinye isici. Njengoba ukhula, imisipha yakho ivame ukwehla.

Lokhu kulahleka kwemisipha, okubizwa nge-sarcopenia, nakho kuthinta imilenze. kukhombisile ukuthi, ngokujwayelekile, abantu abangaphezu kweminyaka engama-50 bathambekele ekulahlekelweni yiphesenti elilodwa kuya kwamabili wesisindo somzimba esinciphile minyaka yonke.

Isisindo somzimba esiphansi

Isisindo somzimba esiphansi singaba nomthelela kumathole amancane. Imvamisa, lapho ukala kancane, kulapho amathole akho kufanele anciphise.

Kepha uma unesisindo esingaphezulu, imilenze yakho kufanele ithwale isisindo somzimba esithe xaxa. Lokhu kungadala amathole amakhulu, noma ngabe awenzi izivivinyo zokuqinisa inkonyane.

Ubuhle bamathole amancane

Ngokuphikisana nenkolelo evamile, amathole amancane angahle abe nezinzuzo ezingaba khona.

Ukugijima ibanga elingcono

Ngokuya ngocwaningo, amathole amancane angakhuphula ikhono lakho lokugijima amabanga amade.

Ocwaningweni oluncane luka-2008 olushicilelwe ku-, abacwaningi bahlaziya izilinganiso zomzimba zabagijimi abayisithupha belite. Bathola ukuthi abagijimi babelana ngesici esifanayo: usayizi wethole elincane.

Abaphenyi bacabanga ukuthi kungaba nokuxhumana okungahle kube khona phakathi kwesilinganiso samathole amancane nokusebenza kwebanga. Njengoba imilenze emincane idinga amandla amancane okuhamba, kudingeka umzamo omncane ukumboza amabanga amade.

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi ukugijima ibanga kuthinteka yizinto eziningi, kufaka phakathi ukukhuthazela kokuphefumula, ubude bomlenze, kanye nokwakheka komzimba jikelele.

Ucwaningo olwengeziwe luyadingeka ukuqonda izinzuzo zamathole amancane okugijima ibanga.

Ubungozi obuncane besifo sesibindi

Kuyathakazelisa ukuthi amathole amancane angaba yinkomba yengozi ephansi yesifo sesibindi esinamafutha (i-NAFLD). I-NAFLD yenzeka lapho amafutha amaningi kakhulu eqoqana esibindi somuntu ophuza utshwala obuncane.

Ngokuya ngocwaningo lwango-2017, ukuzungeza kwethole kungaba uphawu lwamanoni aphansi omzimba. Leli fomu lamafutha lihlotshaniswa nokuqongelela kwama-fatty acids (FFA) wamahhala, uhlobo lwamafutha.

Ngakho-ke, amathole amakhulu angaboshelwa ekuqongeleleni okuningi kwe-FFA.

Amazinga aphezulu e-FFA ahlanganiswe nezici zobungozi be-NAFLD, kufaka phakathi:

• ukucindezeleka okwenziwe nge-oxidative
• ukuvuvukala okungapheli
• ukumelana ne-insulin

Lokhu kuphakamisa ukuthi amathole amancane angahlotshaniswa nengozi ephansi yalezi zimo.

Kepha le nzuzo engaba khona kungenzeka ingasebenzi kuwo wonke umuntu. Ukuxhumana phakathi kosayizi wethole nobungozi be-NAFLD kwabonwa kuphela kubantu abakhuluphele nabakhuluphele ngokweqile, hhayi abantu abancikile.

Ububi bamathole amancane

Amathole amancane axhumene nezinye izinkinga zempilo.

Amandla omlenze ancishisiwe

Uma ukhetha ukugijima ngokugijima ibanga elide, amathole amancane angaba yinkinga.

Ukuphrinta kudinga amandla omlenze amaningi kunokugijima ibanga. Futhi amandla amakhulu emilenzeni ahambisana nosayizi wethole elikhudlwana.

Imisipha yethole nayo isetshenziselwa ukweqa. Kepha uma unemisipha yethole elincane, kungahle kube nzima ukufeza ikhono eliphezulu lokugxuma.

Ingozi eyengeziwe yokulimala nokuwa

Imisipha yakho yethole ibalulekile ekulinganiseni, ukuma nokuqina. Basebenza ukuxhasa unyawo lwakho nejoyinti lakho. Amathole abuthakathaka angenza ukuthi uthambekele kakhulu ekulinganiseni nasezindabeni zokuqina.

Ngokuvamile amathole amakhulu aqina. Bangasiza ukunciphisa ingozi yokulimala nokuwa, ikakhulukazi njengoba ukhula.

Ingozi eyengeziwe yezinkinga zokuhamba

Ngokuya nge-, ukuzungeza kwethole kuhlobene kakhulu nobukhulu bemisipha yomzimba wakho.Ngakho-ke, amathole amancane angakhombisa isisindo semisipha ephansi yomzimba wonke.

Ukuba nesisindo esincane semisipha kungasheshisa i-sarcopenia. Lokhu nakho kungakhuphula ubungozi bokuhamba okungalungile, ukukhubazeka kokusebenza, nokukhubazeka.

Uzenza kanjani izinkonyane zakho zibe nkulu

Yize ungeke ukwazi ukulawula izinto ezithile ezifana nofuzo nobudala, kunezinyathelo ongazithatha ukuqinisa nokwakha amathole akho.

Lezi zivivinyo ezintathu ezilandelayo zingasiza ukuphonsela inselelo imisipha yakho yethole. Zibandakanya ukuphakamisa izithende zakho ngokumelene nesisindo somzimba wakho noma ukumelana nokunwebeka.

1. Inkonyane esizwa yi-band flex

Lo msebenzi usebenza amathole akho namaqakala akho womabili. Ukuze uyizame, uzodinga umata nebhendi lokumelana.

1. Hlala phansi imilenze iqonde phambili. Lungisa umhlane wakho.
2. Beka ibhande lokumelana nxazonke zamabhola ezinyawo zakho bese ubamba imiphetho ngokuqinile.
3. Flex izinyawo zakho phezulu bese uya phambili ngaphandle kokuhambisa amadolo akho noma ukuphakamisa izinyawo zakho phansi.
4. Yenza amasethi ama-2-3 we-10-15 reps.

Uma unenkinga yokugcina i-back back, hlala ebhulokini le-yoga noma ngengubo eligoqiwe.

2. Ukuma kwethole elimile

Enye yezindlela ezingcono kakhulu zokwandisa usayizi wenkonyane ukwenza ukuma kwethole. Lokhu kuvivinya umzimba kugcizelela i-gastrocnemius, isicubu esikhulu kunazo zonke enkonyane. Kungenziwa ngezisindo noma ngaphandle kwezisindo.

1. Yima ume ngezinyawo zakho zihlukaniswe ububanzi. Bamba izinsimbi zakho ezinhlangothini zakho bese ugcine amahlombe akho enethezekile namadolo akho egobile kancane.
2. Phakamisa zombili izithende zakho phansi ngenkathi ugcina ingaphakathi lakho liqinile namahlombe akho emuva.
3. Misa kancane phezulu bese uletha izithende zakho phansi emhlabathini.
4. Yenza amasethi ama-2 noma ama-3 wokuphindaphinda okungu-15. Ungasebenzisa isisindo esilula noma esisindayo, noma, uma uthanda, ungenza lo msebenzi ngaphandle kwezisindo.

Ngenselelo eyengeziwe, ungazama ukukhulisa ithole lomlenze owodwa. Gobisa idolo elilodwa ukuze uphakamise unyawo lwakho phansi uphakamise enye isithende. Shintsha izinhlangothi bese uphinda.

Ungasebenzisa futhi umshini wokukhulisa ithole ukwenza lokhu kuhamba.

3. I-Plié squat ephakanyiswe isithende

Lo msebenzi uhlanganisa isikwele esibanzi esibanzi nokuphakanyiswa kwesithende. Isebenza amathole akho, ama-glutes, amathanga, nomgogodla wakho, ikwenza kube umsebenzi omuhle kakhulu.

1. Qala ngokuma okubanzi, izinyawo zaphendukela ngaphandle. Bamba ama-dumbbell amabili phambi kwamahlombe akho, izintende zibheke ngaphakathi.
2. Phakamisa isithende sakho sobunxele phansi, ugcine unyawo lwakho lokunene luyisicaba.
3. Ngaphandle kokuhambisa izithende noma izingalo zakho, goba amadolo akho bese wehlisa umzimba wakho kuze kube yilapho amathanga akho ehambisana naphansi. Misa isikhashana, bese ubuyela endaweni yokuqala.
4. Gcwalisa ama-reps ayi-10-15. Shintsha izinhlangothi bese uphinda.

Uma unobuhlungu besihlakala noma ukungaphatheki kahle, ungazama lokhu kuhamba ngaphandle kokusebenzisa ama-dumbbells.

Ezinye izindlela zokwandisa usayizi wethole

Ungazama futhi ukwenza le misebenzi elandelayo ukusiza ukuqinisa nokwakha amathole akho:

• Ukuphrinta. Ukuqhuma okunamandla kokuphonsa inselelo kuzophonsela inselelo imisipha yakho yethole.
• Uphill ukuhamba. Uma uhamba noma ugijima uthambekele, amathole akho asebenza ngokumelene nokumelana okukhulu.
• Intambo yokweqa. Ukuqaqa intambo kungasiza ekuqiniseni nasekukhaleni amathole akho ngenkathi futhi kukhulisa ukuqina komzimba wakho.

Okubalulekile

Abantu abaningi banenkinga enzima yokwengeza ubukhulu bamankonyane abo. Lokhu kuvame ukubangelwa izinto ezinjengezakhi zofuzo, ubudala, nesisindo somzimba.

Ukwakha amathole akho, gxila kokuzivocavoca okuphonsela inselelo ngqo imisipha yakho yethole. Ngokuphoqa le misipha ukuthi isebenze ngokumelene nokumelana, ungathola ukuthi uyakwazi ukukhipha, uqinise, futhi wandise usayizi wamathole akho.

Khuluma nodokotela wakho noma umqeqeshi womuntu siqu ngaphambi kokuqala inqubo entsha yokuzivocavoca, noma uma ufuna ulwazi oluthe xaxa ngezindlela zokwakha amathole akho.