Izibambo Zothando: Yini Ezimbangela Zazo, Futhi Uziqeda Kanjani?

-Delile

• Yini ebangela ukuphatha izibambo?
• Ngabe izibambo zothando zibeka izingozi?
• Ukuzivocavoca umzimba okuqondise emuva, i-abs, kanye nezinqulu
• Amapulangwe aseceleni
• Ama-crunches amabhayisikili
• Izinguquko zaseRussia
• Umqansa wentaba
• Ibhuloho
• Izindlela zokuphila zokuzama
• Izinqubo zokwelashwa
• Yini ukuthatha?

Yini ukuphatha izibambo?

"Izibambo zothando" yizindawo zesikhumba ezidlulela ngaphandle zisuka ezinqeni.Uma kuhlanganiswe nezingubo eziqinile, izibambo zothando zingagqama kakhulu, kepha azibangelwa yizingubo eziqinile zodwa. Zibonisa ukunqwabelana kwamafutha ngokweqile esinqeni nasendaweni yesisu.

Funda kabanzi ngezimbangela zokubanjwa kothando nokuthi ungazilapha kanjani.

Yini ebangela ukuphatha izibambo?

Imbangela eyisisekelo yokubamba uthando ukugcinwa kwamafutha.

Ngokuvamile, amangqamuzana amafutha anqwabelana lapho umzimba wakho uthatha ama-calories amaningi noma ungashisi amakhalori amaningi njengoba uwadla. Ngokuhamba kwesikhathi, la maseli anonile angabonakala njengoba enqwabelana ezindaweni ezithile, njengasesinqeni nasezinqeni.

Amafutha anganqwabelana noma kuphi emzimbeni, kepha kunezici ezithile ezandisa amathuba okugcina amanoni ezinqeni, emuva nangaphansi, nasesiswini. Izici ezifaka isandla othandweni lokuphatha ukwakheka zifaka:

• ama-hormone, ikakhulukazi i-cortisol eningi kakhulu
• ubudala (ukuqongelelwa kwamafutha esiswini kuvame kakhulu njengoba ukhula)
• ukungabi khona kokuzivocavoca umzimba
• ukudla okunamafutha amaningi, ushukela nokudla okunama-kilojoule amaningi
• ukungalali kahle
• izimo ezingatholakali noma ezingalashwa ezinciphisa imetabolism yakho (i-hypothyroidism - noma i-thyroid engasebenzi - ngokwesibonelo, yenza kube nzima ukushisa ama-calories amaningi)

Ngabe izibambo zothando zibeka izingozi?

Izibambo zothando aziyona ingozi, kodwa zingakhombisa izinto eziyingozi ezingaba yizifo ezingalapheki. Lokhu kufaka phakathi:

• umfutho wegazi ophezulu (umfutho wegazi ophakeme)
• cholesterol ephezulu
• Isifo senhliziyo
• i-apnea yokulala nezinye izinkinga zokuphefumula
• unhlangothi
• thayipha 2 sikashukela
• umdlavuza, ikakhulukazi wekholoni nesifuba
• isifo sesibindi
• i-osteoarthritis

Ukuvimbela izibambo zothando kungasiza ukukhulisa impilo yakho yonke.

Ukuzivocavoca umzimba okuqondise emuva, i-abs, kanye nezinqulu

Ukusesha okusheshayo kwi-inthanethi kuveza izivivinyo eziqondisiwe zezindawo ezithile zomzimba, kufaka phakathi izibambo zothando. Kepha ukunciphisa amafutha akukwazi ukufinyelelwa ngokuzivocavoca amabala wedwa. Ngenkathi imisebenzi yokuqinisa nokumelana ingasiza ngethoni yemisipha nokuguquguquka, awehli amaseli amafutha.

Zama ukuhlanganisa ukuzivocavoca kwenhliziyo nokuphakamisa isisindo nokunyakaza okubhekisiwe ukuze uthole imiphumela emihle. Uma uzama ukunciphisa isisindo nawo wonke amafutha omzimba, ungahle udinge kuze kufike emahoreni amahlanu wokuvivinya umzimba ngokulingene ngesonto.

Kubalulekile futhi ukugcina ukudla okunempilo futhi ugweme ukudla ama-calories amaningi kunalawo owashisayo. Ukwehla kancane kancane kwamafutha nokugcinwa kwesisindo, faka imisebenzi ye-aerobic, njengokuhamba, ukugibela ibhayisikili nokubhukuda.

Noma ungeke ukwazi ukungena ebangeni eliphelele lokuzivocavoca nsuku zonke, uzozuza izinzuzo zokumane usebenze kakhulu.

Nakhu okunye kokuvivinya umzimba okubhekise ezindaweni ezingemuva, ze-abs, kanye ne-hip.

Amapulangwe aseceleni

Kukhona ukuguqulwa okuningana kwamapulangwe ohlangothini angenza ukuhamba kube nzima kakhulu noma kube nzima. Ukwenza iplanethi eseceleni eyisisekelo:

1. Qala ngokulala ngohlangothi. Ziphakamise ngengalo eyodwa: Indololwane yakho kufanele ihambisane nehlombe lakho; ingalo yakho kufanele ibe yicaba emhlabathini, nge-engeli elifanele emzimbeni wakho.
2. Beka imilenze yakho, omunye ngaphezulu komunye, ukuze umzimba wakho wakhe umugqa oqondile ukusuka ekhanda kuye ekhalweni. Njengoba idolo lakho lisathinta phansi, phakamisa izinkalo zakho.
3. Cindezela ama-glutes akho (imisipha ye-gluteus) bese ubamba ukuhambisa imizuzwana engama-30 kuye kumzuzu.
4. Ngenkathi uhamba, gxila ekugcineni i-abs yakho iqinile ukusiza ukuxhasa umzimba wakho.
5. Shintsha izinhlangothi bese uphinda.

Ukunyakaza okuyinselele ngokwengeziwe, zama ukuphakamisa amadolo akho emhlabathini ukuze izingxenye zomzimba wakho kuphela ezithinta phansi zibe ohlangothini lwonyawo lwakho nengalo yakho yangaphambilini.

Ungafaka futhi ama-hip dips. Ukuze wenze lokhu, ngenkathi usesikhundleni sakho sohlangothi, yehlisa kancane inyonga yakho ngamasentimitha noma amabili bese uyiphakamisa kancane. Phinda lokhu imizuzwana engama-30 kuye kumzuzu.

Ama-crunches amabhayisikili

Kungaba yisilingo ukushesha ngezinhlamvu zamabhayisikili, kepha ukhiye walokhu kuhamba ukunyakaza okuhamba kancane, okulawulwayo.

1. Lala ngomhlane izandla zakho ngemuva kwekhanda lakho uguqe ngamadolo.
2. Phakamisa amahlombe akho bese ushiya phansi njengoba uhlanganyela ku-abs yakho. Ngasikhathi sinye, phakamisa izinyawo zakho emhlabathini, ugcine amadolo egobile, ukuze imicu yakho ifane nomhlabathi.
3. Sonta kancane umzimba wakho ukuze indololwane yakho yangakwesobunxele iqhubekele edolweni lakho langakwesokudla. Njengoba usonta umzimba wakho, nweba umlenze wakho wesobunxele uqonde ngqo phambi kwakho.
4. Jikela kancane kolunye uhlangothi, buyisela umlenze wakho wesobunxele endaweni yawo egobile, ngendololwane yakho yangakwesokudla iqonde edolweni lakho lesobunxele. Njengoba usonta umzimba wakho, nweba umlenze wakho wokunene phambi kwakho.
5. Phindaphinda okungu-15 kuye kwangama-30.

Izinguquko zaseRussia

Lokhu okunye ukuzivocavoca okuhleliwe. Ungayiguqula ngokungeza isisindo. Uma umusha kulo msebenzi, zama ukukwenza ngaphandle kwesisindo, okokuqala. Njengoba usujwayela, ungazama ukubamba isisindo sesandla, ibhodlela lamanzi eligcwele, noma ikani lesobho noma imifino ukwandisa ukumelana.

1. Qala endaweni ehleli phansi ngesinqe sakho phansi, amadolo akho egobile, nezinyawo zakho ziyisicaba phansi.
2. Qinisa isisu sakho, ncika isifuba sakho emuva ukuze ube cishe nge-engela engama-45 degrees phansi. Uma ungasebenzisi isisindo, hlanganisa izandla zakho ndawonye. Uma usebenzisa isisindo, sibambe ezandleni zakho, ngenhla nje kwesisu sakho.
3. Namanje uguqe ngamadolo, phakamisa izinyawo zakho emhlabathini ukuze ulinganise ku-butt yakho. Ukuthola ukwesekwa okwengeziwe, ungawela amaqakala akho.
4. Sonta i-torso yakho ngakwesokudla, ulethe izandla zakho ezihlanganisiwe noma isisindo sakho ngakwesokudla komzimba wakho.
5. Sonta ngakwesobunxele, uthinte isisindo noma izandla zakho ngakwesokunxele komzimba wakho.
6. Phinda imizuzwana engama-30 kuye ngomzuzu.

Umqansa wentaba

Lokhu kuhamba kungasiza ukukhulisa ukushaya kwenhliziyo yakho njengoba uqinisa imisipha yakho. Sebenzela ukukhuphula ijubane lakho njengoba uya uqina.

1. Qala endaweni yepulangwe. Ukungena endaweni yepulangwe, lala phansi phansi, ubheke phansi. Beka izandla zakho ngaphansi kwamahlombe akho, usonge izinzwane zakho ukuze zicindezele phansi, bese uphusha phezulu. Izingalo zakho kufanele ziqonde, kepha zingakhiywa, futhi umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda lakho kuye ezinzwaneni zakho.
2. Phakamisa unyawo lwakho lokunene phansi bese udonsela idolo lakho langakwesokudla endololwaneni yakho yangakwesobunxele. Gcina i-abs yakho iqinile.
3. Bamba kancane, bese ubuyisela unyawo lwakho endaweni yalo yokuqala.
4. Phinda ngakolunye uhlangothi.
5. Qhubeka nokuhamba imizuzwana engama-30 kuye kumzuzu.

Ungakwazi ukwandisa isivinini sakho futhi wandise isikhathi njengoba uthuthukisa amandla amaningi.

Ibhuloho

Lokhu kuvivinya akugcini ngokukhomba emuva ongezansi kuphela, futhi kuhle kuma-glutes akho:

1. Qala ngokulala ngomhlane uguqe ngamadolo, izingalo zakho ezinhlangothini zakho, nezintende zezandla zakho zibheke phansi.
2. Phakamisa kancane isibunu sakho bese wehlisela emuva phansi ukuze wakhe umugqa oqondile kusuka emadolweni kuya emahlombe akho.
3. Cindezela ama-glutes akho ndawonye bese ubamba kuze kufike kumasekhondi angu-30, noma uze uzwe i-abs yakho ne-glutes igxadazela, noma yikuphi okwenzeka kuqala.
4. Khulula kancane imisipha yakho bese uzithoba phansi phansi.
5. Phinda izikhathi eziyishumi.

Ukwenza ukuhamba kube nzima kakhulu, ungazama ukuphakamisa unyawo olulodwa phansi njengoba uphakamisa izinkalo zakho. Shintsha umlenze ophakamisa ngawo ngokuphindaphinda ngakunye.

Izindlela zokuphila zokuzama

Ukwamukela imikhuba enempilo kungakusiza ukuqeda izibambo zothando futhi kuvimbele nokuthi zingabuyi.

Uma udinga ukwehlisa isisindo, abancoma ukuncoma ukwehlisa iphawundi elilodwa kuya kwamabili ngesonto ukuqinisekisa ukwehla kancane kancane, kepha okuzinzile.

Izinguquko zokudla kanye nokulawulwa kwesabelo kungasizakala ngemisebenzi eyandayo yokuvivinya umzimba nokushisa.

• Ukudla okususelwa ezitshalweni, njengamajikijolo, imifino enamaqabunga amnyama, nokusanhlamvu okuphelele kunikeza izakhamzimba ezibalulekile ngaphandle kwama-calories namafutha.
• Namathela emithonjeni yamaprotheni anciphile, njengamaqanda, inhlanzi nenyama yenkukhu emhlophe ngaphezu kwenyama ebomvu.
• Ubhontshisi nemidumba kungakugcina ugcwele ukuze wehlise ukudla kwakho kwansuku zonke kwekhalori.
• Gcina isilinganiso sakho se-sodium ngosuku. Lokhu akugcini nje kuphela ngokunciphisa ingozi yokuba nomfutho wegazi ophakeme, kepha futhi kungasiza ekuvimbeleni ukugcinwa koketshezi okungenza izibambo zothando zibe zimbi kakhulu.

Ngaphandle kokushintsha umzimba wakho ngaphakathi, ungasiza futhi ukufihla ukubonakala kweziphatho zothando ezivela ngaphandle.

Khetha amabhulukwe alingana okhalweni, hhayi okhalweni lwakho. Lokhu kungasiza ekwehliseni ukuqina okuzungeze okhalweni okugcizelela izibambo zothando kwasekuqaleni. Futhi, qiniseka ukuthi ibhulukwe lakho kanye nezingubo zangaphansi akunamandla kangako.

Izinqubo zokwelashwa

Izinhlobo ezithile zokuhlinzwa kwepulasitiki kwesinye isikhathi zisetshenziselwa ukunciphisa ukugcinwa kwamafutha ezindaweni ezithile zomzimba. Enye yalezi zinqubo ibizwa ngokuthi i-liposuction.

Ngesikhathi se-liposuction, udokotela ohlinzayo ufaka isixazululo esifundeni okubhekiswe kuso, njengezinqe zakho, kumaseli amanoni. Ngemuva kwalokho basusa amangqamuzana anamafutha besebenzisa i-vacuum-like aspirator. Imiphumela ingabonakala ezinsukwini ezimbalwa zokwelashwa.

I-Liposuction ayisona isisombululo somzimba wonke. Iphatha kuphela izindawo ezithile, ezihlosiwe. Futhi, ngaphandle kokushintsha kwendlela yokuphila, amangqamuzana amafutha angabuya. I-Liposuction inconywa kuphela kubantu abanesisindo esincane ngokweqile.

Ezinye izinqubo zingasetshenziswa ukuxhasa ukwehla kwesisindo kubantu abadala abakhuluphele. Lokhu kufaka phakathi amabhande esiswini noma ukuhlinzwa okudlula esiswini. Uma ukhuluphele futhi unezibambo zothando, izinqubo ezinjalo zingasebenza kakhulu kune-liposuction. Cabanga kuphela uma une-BMI engaphezu kwama-40 noma i-BMI engaphezu kwama-35 kuhlangene nezinye izindaba zezempilo ezihlobene.

Yini ukuthatha?

Izibambo zothando zingaba umphumela ohlangothini lwamafutha omzimba amaningi, ikakhulukazi amafutha endaweni yezinqulu zakho nasesiswini esingezansi. Umsebenzi owandisiwe kanye nokudla okunempilo kunganikela ekunciphiseni izibambo zothando njengengxenye yokulahleka okuphelele kwamafutha, kodwa kubalulekile ukukhumbula ukuthi lokhu kungathatha nesikhathi.

Namathela kuhlelo lwakho lwendlela yokuphila enempilo, futhi ekugcineni uzozuza zombili izinzuzo zobuhle nezisisekelo zezempilo.

Uma ungakwazi ukwehlisa isisindo sakho ngaphandle kokudla nokuzivocavoca umzimba, bheka udokotela wakho ukuthola izeluleko. Bangayalela ukuhlolwa kwegazi ukubheka ukuthi kungenzeka yini ukuthi kunezinkinga ezithile, njenge-hypothyroidism, noma babe nezincomo zezinqubo zokuhlinzwa.