Ngabe izikhali ze-Veiny ziwuphawu lokuqina, futhi uzithola kanjani?

-Delile

• Yini ebangela ukuthi imithambo esezingalweni zethu iqhume?
• Ukwanda komfutho wegazi
• Izinga lokucindezeleka okuphezulu
• Izakhi zofuzo nobudala
• Uyifeza kanjani imithambo evelele ezingalweni zakho?
• Khulisa isisindo semisipha
• Nciphisa amafutha omzimba jikelele
• Faka i-cardio
• Ukudla
• Ukuqeqeshwa kokuvinjelwa kokugeleza kwegazi (BFRT)
• Ngabe imithambo ephumayo ingaba imbangela yokwethuka?
• Ukuthatha

Abakhi bomzimba nabathandi bempilo bavamise ukukhombisa imisipha yengalo ngemithambo emikhulu, ibenze isici esithandwa ngabathile. Imithambo evelele yaziwa emhlabeni wokuqina njengesimo esibizwa nge-vascularity.

Kanye nemithambo ebonakalayo, isikhumba esizungezile sibukeka sincane, esithuthukisa ukuheha okubonakalayo. Lokhu ngokwengxenye kungenxa yamazinga aphansi amafutha angaphansi, asiza ukufeza imithambo nemisipha echaziwe.

Izingalo ze-Veiny azilona uphawu oluphelele lokuqina, noma kunjalo. Kungenzeka ngokwemvelo noma kube umphumela wamaphethini angenampilo. Futhi, abanye abantu balunge ngokwedlulele kepha abanayo imithambo eveziwe. Abanye ngokwemvelo banemithambo yegazi noma bengachithi isikhathi ejimini.

Qhubeka nokufunda ukuze ufunde kabanzi mayelana nokuthi yini ebangela imithambo evuzayo nokuthi yini ongayenza ukukhulisa usayizi nokubonakala kwazo.

Yini ebangela ukuthi imithambo esezingalweni zethu iqhume?

Izingalo zakho zingahle zibonakale zikhanya uma uzivocavoca futhi umile. Imithambo ephumayo emisipheni yakho ingaba umphumela wephesenti lamafutha omzimba aphansi nobukhulu bemisipha. Kodwa-ke, ukuqina akuyona inkomba kuphela.

Nazi izizathu ezimbalwa zokuthi kungani imithambo yakho ingabonakala kakhulu. Yidlale iphephile futhi uqiniseke ukuthi usebenzisa ukuqaphela uma ufuna ukwenza imithambo yakho ivelele kakhulu.

Ukwanda komfutho wegazi

Uma uzivocavoca umzimba, umfutho wegazi uyakhuphuka ukuze wamukele isidingo semisipha yakho segazi elengeziwe. Lokhu kubangela ukuthi imithambo yakho ivuleke, ithuthukise incazelo yemithambo, ikakhulukazi ngesikhathi semisebenzi yokuqina okukhulu.

Qaphela lapho uphakamisa izinsimbi noma uzivocavoca umzimba uma ungalawuleki umfutho wegazi ophakeme.

Izinga lokucindezeleka okuphezulu

Izingalo ze-veiny zingaba wuphawu lokuthi umzimba wakho ucindezelekile ngenxa yokuqina komzimba noma inkambiso yansuku zonke. Ukukhuphuka kwamazinga oxinzelelo kungadala i-vascularity ngenxa yamazinga aphezulu we-hormone ye-cortisol yokucindezela.

Enye i-hormone ebizwa ngokuthi i-aldosterone ingadala ukugcinwa kwamanzi ne-sodium kanye nokwenyuka kwengcindezi yegazi. Lokhu kungaholela ekuvukeni kwemithambo.

Izakhi zofuzo nobudala

Abanye abantu ngokwemvelo banesikhumba esiguqukayo esenza imithambo yabo ibonakale, ikakhulukazi uma kade besebenza. Abanye banemithambo emikhulu ngokwemvelo ebonakala ngokwengeziwe uma bevivinya umzimba kaningi.

Imithambo ingabonakala kakhulu kubantu asebekhulile, ngoba inemithambo enwetshiwe ngenxa yamavalvu abuthakathaka kanye nesikhumba esizacile esinwebekayo kancane.

Uyifeza kanjani imithambo evelele ezingalweni zakho?

Uma ufuna ukufeza izingalo ze-veiny, kunezinto eziningana ongazenza ukudala enye incazelo. Uzodinga ukuthuthukisa ngokuphepha isisindo semisipha, ulahlekelwe ngamafutha omzimba, futhi uthole ukupompa kwegazi lakho nge-cardio.

Khulisa isisindo semisipha

Ukuphakama kwesisindo esiphakeme kubangela ukuba imisipha yakho ikhulise. Ngokulandelayo, lokho kudala ukuthi imithambo yakho ihambele ebusweni besikhumba sakho bese iphuma kakhulu.

Ukwakha imisipha, yenza ukusebenzisa okwakha amandla ngenombolo ephezulu yama-reps, izinsimbi ezisindayo, kanye nekhefu lokuphumula elifushane phakathi kwamasethi. Gxila kokuzivocavoca okuqinisa ama-biceps, ama-triceps, nemisipha yengalo.

Ukukhulisa i-vascularity, faka ukunyakaza okuningi okudinga ukuthi uphakamise isisindo ngaphezulu noma ngaphezulu kwekhanda lakho.

Nciphisa amafutha omzimba jikelele

Imithambo yakho izogqama kakhulu uma unamafutha omzimba amancane ngaphansi kwesikhumba sakho amboze imisipha yakho.

Nciphisa amanoni omzimba ngokufaka i-cardio yakho futhi wehlise umthamo wakho wekhalori ukuze wehlise isisindo esingeqile. Iphesenti lamafutha omzimba aphansi lizokuvumela ukuthi ulahlekelwe ngamafutha angaphansi kwesikhumba sakho, okuvumela imithambo yakho ukuthi ibonakale kakhulu.

Faka i-cardio

Ukufaka i-cardio eningi esimisweni sakho sokuzivocavoca kukusiza ukuthi wakhe amandla, ulahlekelwe isisindo esiningi, futhi ukhulise ukusakazwa komzimba. Zonke lezi zinto zingasiza ukufeza izingalo ze-veiny.

Ngokungeziwe ekusebenzeni okude, hlala ukhuthele usuku lonke, noma ngabe kwenzelwa ukuqhuma okufishane. Hlela ukwenza okungenani imizuzu engu-5 kuya kwengu-10 yomsebenzi njalo ngehora, noma ngabe uhleli sonke isikhathi.

Ukudla

Landela ukudla okunempilo okukuvumela ukuthi wehlise isisindo esiningi ngokugcina ukushoda kwekhalori nokudla ukudla okuningi okwakha izicubu zomzimba. Lokhu kufaka:

• inyama, njenge-turkey, isifuba senkukhu, inyama yenkomo engenamafutha, kanye nenyama yengulube
• imikhiqizo yobisi, njenge-yogurt yamaGrikhi, i-cottage shizi, nobisi
• ubhontshisi nemidumba, njengobhontshisi, ama-chickpeas, ne-edamame

I-Hydration nayo ingathinta i-vascularity, ngakho-ke phuza amanzi amaningi kanye neziphuzo ezinempilo, njenge:

• kombucha
• ama-herbal teas
• amanzi kakhukhunathi

Ukuqeqeshwa kokuvinjelwa kokugeleza kwegazi (BFRT)

Ukwenza i-BFRT ngenkathi uphakamisa izinsimbi, sebenzisa izinkomishi zokuvimbela ukuhamba kwegazi noma amabhande ukufaka ingcindezi eyengeziwe emithanjeni yakho nokuvimbela igazi ukuba lingaphumi emalungeni akho libuyele enhliziyweni yakho.

I-BFRT inyusa i-vascularity futhi ikuvumela ukuthi wakhe amandla amaningi kusuka emithwalweni elula. Lokhu kukuvumela ukuthi wenze ukuphindaphinda okuningi. Ungadinga kuphela ukusebenzisa izinsimbi ezingamaphesenti angama-20 wesisindo sakho esijwayelekile.

Uma kungenzeka, sebenza nomqeqeshi noma othile oqinisekiswe ku-BFRT, ngoba ukukwenza ngokungafanele kungadala ukulimala kwemizwa noma kwemithambo yegazi.

Gwema i-BFRT uma usaqala, umdala, noma unengcindezi yegazi noma ukukhathazeka kwenhliziyo.

Ngabe imithambo ephumayo ingaba imbangela yokwethuka?

Imithambo ye-Bulgy ayihlali iyimpawu enhle yokuqina. Umfutho wegazi ophakeme kanye nengcindezi nakho kungazibangela.

Gwema ukuzicindezela udlule imikhawulo yakho. Ingaholela ekulimaleni futhi ikwenze ube mubi kakhulu noma uthuthukise izimo ezithile. Lalela umzimba wakho ukuze uqondise ukusebenzisa kwakho esikhundleni sokuncika esilinganisweni sangaphandle.

Khuluma nodokotela wakho ngaphambi kokuqala inqubo yokuzivocavoca umzimba uma umusha emandleni noma unokulimala noma izimo zezokwelapha ezingahle zithintwe ukuzivocavoca umzimba.

Ukuthatha

Hlala usebenza ngezinjongo zakho zokufaneleka ngendlela ephephile nenempilo. Khumbula ukuthi imithambo esezingalweni zakho ingabonakala kakhulu ngesikhathi osebenza ngaso. Imiphumela ingahle ingahlali unomphela.

Kungenzeka futhi ukuthi ulunge ngokwedlulele futhi ungabi nayo imithambo enamandla. Lokho kuvamile, futhi. Lwela ukufeza ibhalansi enempilo uma kukhulunywa ngokuqina kwakho nezindlela zakho zokuphila.