Indlela ukususa amafutha esiswini?

Ukuba awunguye ikwindlela owakhiwe ngayo umzimba, "inqatha esiswini" ibinzana kusenokubonakala angaqhelekanga. Kodwa yintoni kanye uyiqhelile 9 kwali-10 abantu abaneminyaka engaphezu kwama-25 - ke nenqatha esiswini. Abanye baye ke kancinane, yaye umntu unako 'ukuqhayisa "a isisu endilisekileyo. Oku kwahlukile nenqatha ongama lowo kwisisu kwaye ogubungele izibilini. Ukuba amanqatha ongama kuvunywa ngeminwe yakho, kwaye siyayibona apha uhlobo ezibayeni sijinga phezu wamanqe lwe ibhulukhwe okanye ibhanti, nenqatha esiswini ufana esiswini equmbile.

Enoba yayiyintoni na, ukuba asingabo bonke nezifuna imodeli parameters, kodwa namanqatha isisu sakho ufuna ukususa omnye. Kweli nqaku, siza kukubonisa indlela ukususa amanqatha esiswini ukusuka isisu ngoncedo lwesondlo olululo kunye imithambo elula emzimbeni.

Njani yingozi elityetyisiweyo esiswini?

Okokuqala, makhe Masiqonde iimbeko vistselyarnogo (okanye esiswini) amanqatha ongama. Le amanqatha ubunjwe iiseli mdaka, oko phantsi izihlunu esiswini, ayitshise kube nzima ngakumbi ongama. Ukongeza, nenqatha esiswini kuyingozi kakhulu empilweni ngaphezu amafutha emzimbeni.

Loo "umthwalo" ukusilela izaliswe kwinkqubo hormone, sehlise ukwetyisa, ukutya, sezintso wesibindi, iposi kunokwenzeka okanye thrombosis. Kwaye yiloo nto singasathethi kwicala ubuhle umba. Kodwa ukuba amafutha esiswini itshile nzima ngaphezu ongama, le nkqubo ayikho engenakwenzeka. Masiqhubeke ukuba balahle amanqatha vistselyarnogo ngokukhawuleza kwaye umphelo.

"Oku esiswini, oko - inyanda luvo!"

Ukucaphula ifilimu, nangona eli candelo ahlekisayo, 100% lokwenyaniso. Phi fat esiswini kwi isisu sakho? Ayikho kuphela ekutyeni ephosakeleyo okanye umzimba, kodwa ukwimeko rhoqo uxinezeleko. Ekupheleni kwenkulungwane lokugqibela, oogqirha ukuwuphumeza ukuba hormone cortisol eziyingozi ( "stress ihomoni") awuvumeli amanqatha, ukuba ndiludilize, njengoko ngenxa yomsebenzi emzimbeni, yaye ukongezelela, "enkosi" kuye akanakuba Kukho mntu yethishyu kwezihlunu.

Ngenxa yoko, kunokwenzeka ukuba ukwenza imithambo kakuhle, okanye yiya kwi gym, musani ukudla emva yesithandathu ngokuhlwa, yaye ngokubanzi nidle okulungileyo tum uya kuba. Cortisol ayikwazi ukuphazamisa ukutshiswa amanqatha phantsi kwesikhumba, kodwa ukususa esiswini kunye namanqatha visceral (yinto enye, njengoko kuchaziwe apha ngasentla) iya kuba nzima kunene.

Ngoko ke, isizathu yokuqala koko ibonakala kukutyeba - le imvakalelo ixhala, udandatheko, ntshikilelo, nokungalali. Qala nokuphelisa yezi zizathu, kwaye mhlawumbi ukutshintsha nantoni na ebomini musa ukuba, njengoko inani uza kule fomu.

khangela hormone

Amadoda nabafazi, thina nje iimpawu zesini zamabanga aphakamileyo, kodwa ke iihomoni ezichanekileyo. "Ukulahlekelwa ubunzima, kodwa endaweni yokufumana kuphela ubunzima," "Andikwazi balahle amaqhakuva," "Loo mood eyoyikekayo lonke ixesha, kangangoko ndifuna ukulila." Ukuba engqalene iingxelo ezinjalo okanye efanayo, ngoko ufuna ukukhangela umgangatho hormone kwiziko lonyango, abapasa iimvavanyo. Loo nkqubo ayibizi, kodwa kamva ukugcina ixesha elininzi ixesha, amandla kunye nemali.

imvelaphi kwamadlala - sisixhobo ubuncwane elingase disorder ngenxa yokugula, ntshikilelo, ukutshintsha kwemozulu elirhabaxa, xa ufikisa. Enye ngemiqondiso yonke into ayaqina kwinqanaba elifanelekileyo zamadlala - kwoqwebo amanqatha esiswini. Xa abafazi libekwe ku kakhulu kunamadoda. Abameli besini ngokuqina amanqatha uqalisa ukuba yande kwi esinqeni kunye namacala. Ngoko ke, ukuba kwenzeka ingxaki, oko okwangoku ukuba inkqubo hormone ukuze unciphise umzimba kwaye uzive okulungileyo ayiyi kuphumelela.

Kufuneka kuqatshelwe ukuba kukho unxibelelwano phakathi ezityebileyo esiswini kunye nemvelaphi hormone. Ngenxa yoko, agqithisile okunamafutha kunokubangela ukuphazamiseka amanqanaba hormone, kwaye ukusilela kwinkqubo hormone kungakhokelela inkangeleko kunye ukuqokelelana vistselyarnogo ngamanqatha. Ukuba unayo zombini - kukhokela mlo onke amanqanaba.

"Musa akaphili ngasonka sodwa umntu"

It engesonka, kodwa koko. Ngoko ke umntu ochwayitileyo, ulale kakuhle, ukholisiweyo kanye lo msebenzi kwaye uziva ukhululekile ekhaya.

Oko kukuthi xa yonke into kakuhle, abaninzi bethu ezithandwa ukutyeba nge ukudla. Iinkcukacha-manani ze amazwe ico ibonisa ukuba emva komtshato lulama kakhulu-70% of amantombazana kwiminyaka emibini yokuqala ne-45% yabantu. Oku kungenxa yokuba ukutya - ithuba kakhulu elula lokubonisa uthando lwabo ukuvala abantu. Couples baqale baphathane nezinye okukhona, ukuyalela pizza ekhaya, ukubukela iimovie kunye ikomityi elide yeti kunye neelekese. Indlela ukuba i iperi iibhotile ibhiya kunye neetships? Nkqu uhlobo ngomzimba kunye ezintle ukukhula enzima, kwaye endaweni isisu caba likhula esisu alinaluvelwano.

Ukutshintshwa kuluncedo calorie eziyingozi

Enyanisweni, ukutya - oko kakhulu lilishwa nokungaphumeleli indlela ukususa amafutha esiswini emadodeni kunye nabafazi. Amafutha Awukwazi ukususa enkqayini, oko kukuthi, "ahlale iintsuku ezimbalwa phezu iyogurt kwaye bavuke isisu flat" - ingcamango engayi kuzaliseka. Kungenzeka, kuya kuthatha iisentimitha embalwa mathanga zilingane okanye isisu, kodwa akukho ngamanqatha, kunye nobunzima kwezihlunu.

Akukho zokutya ayisebenzi njengoko kuyimfuneko kuphela ngenxa yokuba xa wena abangondlekanga, umzimba wakho kuphela ngokukhutheleyo ngakumbi igcinwe mass ngamanqatha. Libala ukudla njengendlela ukuphulukana inqatha esiswini, uze ukhethe indlela eyahlukileyo - ukutshintshwa calories eziyingozi kuluncedo kwaye kuyimfuneko.

Inyama nentlanzi - ekulweni amanqatha

calories achanekileyo zonke iiprothini efanayo, iicarbohydrate amafutha, kodwa iqashiso ixhomekeke kubungakanani zabo kunye nomgangatho. Isiseko ngamandla abo ukunciphisa umzimba, kufuneka ibe protein. Oku wayama ngayo iinkukhu, inyama yenkomo, intlanzi, amaqanda, itshizi. Amafutha zithathwe ilungileyo oyile yemifuno, iinuts, imbewu.

Ukongeza, inkukhu, intlanzi, zamaqanda amanqatha ngokwaneleyo ziwufaneleyo umzimba.

Musa ukulibala malunga carbohydrate. Imifuno, iisiriyali sakusasa, iitapile ezitshisiweyo, ipasta ukusuka durum ingqolowa - kodwa ukutya okunempilo, nto leyo yandisa nje kuphela, kwaye emnandi ngokwayo, kodwa kudala ukutya okulungileyo, ukuvumela ukuba ukuncipha.

Kakade ke, kububulumko ukuba bashiye udibaniso eziyingozi kwamafutha kunye carbohydrate. Oku kumalunga zonke iilekese confectionery, iimveliso yokubhaka, chips zamazambane, iziqhamo elithozamisayo.

umzimba zeleka

Nokuba uya ekunene kwaye sempilweni ukutya, amafutha esiswini akumele kubenze ngokwayo. Ukuba ngaphantsi 25, ungenza Akusekho lutho ukugcina ukumila, emva izihlunu zakho ziya kuqalisa ukukhula owalupheleyo, ekhokelela unokukhawuleza ulusu kunye nenkangeleko kakuhle maxa ubunzima obuqhelekileyo. Imidlalo kufuneka ukuba ufuna ukukhangela okulungileyo nje kuphela iimpahla, kodwa elunxwemeni.

Indlela ukususa amanqatha belly esiswini? abantu abaninzi, wada inxaxheba kwezemidlalo, cinga ukuba kuyimfuneko kwiinzame abayenza ngenxa yesihlwele ingqalelo. Noko ke, ukwenza nabameli 200 ngosuku, akukho siqinisekiso sokuba uya ukufezekisa iziphumo ezinqwenelekayo. imisipha esiswini iya kukhethwa umthwalo, ukuba unalo kwinqanaba elisezantsi ngamanqatha ongama kunye esiswini. Kungenjalo izihlunu kuya kukhula, kodwa ngenxa umqulu nasekufeni namanqatha, nesisu ziya zibonakala elide. imithambo besisu mihle, kodwa njengoncedo, kungekhona ezingundoqo kuthetha kumlo ochasene vistselyarnym ngamanqatha.

imithambo ezisisiseko njengesiseko ekulweni vistselyarnym fat

Indlela ukuba balahle amanqatha esiswini ngenxa kwezemidlalo? Zenzelwe ukukunceda imithambo ezintathu ezisisiseko weightlifting - it squats, cinezela esitulweni ukusuka esifubeni ndisifake intonga ukusuka emgangathweni. Akukhathaliseki ukuba isini yakho, ubudala kunye nokuphakama. Akukho mfuneko ukuba uthathe nangoko ubunzima omkhulu kwaye uzame ukubetha irekhodi ehlabathini. Ukuba akuzange kwenziwe iziko ledatha okanye abangakhange basebenze kunye namatye, uqala ukufumana izandla zakho phezu izixhobo ekunene zihleli-ups kunye intonga ubunzima ukusuka emgangathweni. Emva koko uyakwazi ukuqhubeka kwi imithambo kunye bar umzimba okanye istampu elingabhalwanga.

Ezi umzimba yakudala iseti kwemisipha mass, ukwehla kobunzima kanye nokulahla kwamafutha zonke iindawo. Baya ingenziwa ekhaya, kodwa kuhle ukuba babhalisele kwigumbi qethe, apho kukho ithuba lokuba ukusebenza phantsi kweliso umqeqeshi nasekusebenziseni benemizimba ezahlukeneyo. Akuthathi ngaphezu ka-3 ngeveki imizuzu 50-60.

umzimba nokuphakamisa

Isigaba sesibini msebenzi - umzimba aerobic. ukuhamba umsengi, ukubaleka, ekhwele ibhayisekile - ungakhetha into oyithandayo. Ngaphezu koko, akukho mfuneko ngokuba aerobic umthambo "umthambo." Wena sihamba ngakumbi rhoqo, apho kunokwenzeka, ukuyeka ilifti, ukufumana inja kuye ukuhamba. Uya kukwazi ukuphucula kuphela ukomelela jikelele, kodwa ukunyanzela amanqatha esiswini ukuba ngokoqobo uvutha lonke ixesha, hayi nje eholweni.

Qhubeka ukuphuza umbuso

Mhlawumbi weva ngalo notorious iilitha ezimbini zamanzi, kufuneka usele ngosuku ngalunye. Enyanisweni, ukuba usele amanzi, yaye uze, kodwa kufuneka ibe njani - kungenxa yomntu ngamnye. Sela zonke iiyure ezimbini, iglasi yamanzi - ukuba posposobstvuete ityhefu, ukukhawulezisa ukutya, yaye ukongezelela, kukuphelisa imvakalelo rhoqo yindlala. Khumbula ukuba ikofu, iti, incindi hayi zithathwa 'amanzi' kwaye ngoko akuthathi ingqalelo ezi kuselwa kwimali iyonke utywala obuselwe.

ukushwankathela

Ukusebenzisa zonke ezi iindlela ndahlukane ngamanqatha esiswini, ungenza iiveki 3-4 ukufezekisa iziphumo ezibonakalayo. Akukho ixabisa kujoliswe kakhulu umzimba.

Amafutha ulinganisa kancinane, kodwa kuthatha isixa esikhulu. Ungaphulukana nje Kilo enesiqingatha, kodwa ukuhla iisentimitha 5 esinqeni. Ngoko ke, ukuba ukulungisa iziphumo, sincoma bungenamlinganiselo kuphela kanye ngeveki, kodwa ukulinganisa umthamo.