Amantombazane awathandwa ngenxa yesibalo sawo, kodwa ngenxa yenhle yemvelo, umuzwa wokuhlekisa, umlingiswa nezinye izimfanelo eziningi. Kodwa-ke, ufuna ukungaphikiswa kukho konke, futhi iphuzu lesihlanu elingakhanyi ngokwanele noma elingafakwanga lingaba yisithiyo ekupheleleni.
Abanikazi bale nkinga kaningi bazi kahle noma intuitively ukuqagela isizathu - imisipha engaqeqeshiwe, ukuthambekela kofuzo, noma isibalo esincanyana kakhulu. Kepha kwesinye isikhathi isizathu asikho emisipheni ye-gluteus, kepha esimeni esingalungile noma ukungondleki.
Isizathu 1. Unama-calories aphansi
Ukudla kufanele kube namandla amakhulu - ngaphandle kwalokho umzimba awunandawo yokuthatha amandla ekukhuleni kwemisipha, kufaka phakathi izinqe. Hhayi ngaso sonke isikhathi amantombazane asezidlweni aqonda ngokucacile ukuthi izinto zihamba kancane futhi ngokuqinisekile ziya e-anorexia.
Futhi, amantombazane amaningi afuna ukunciphisa isisindo ngasikhathi sinye bese eshaya izinqe, okuyinto engenakwenzeka ngokomthetho - ngemuva kwakho konke, udinga ukushoda kwekhalori ukunciphisa umzimba, kanye nensalela yokukhula kwemisipha. Yingakho udinga ukushisa amafutha kuqala, bese uthola isisindo semisipha, noma, uma ungenayo inkinga ngokukhuluphala ngokweqile, ubale kahle ikhalori lokudla ukuze usethe ngempumelelo.
Ama-calories avela ekudleni, futhi umzimba awusebenziseli kuphela ekwakhiweni kwezicubu, kepha nasekuphefumuleni, ekushayeni kwenhliziyo nasekugayeni. Ngakho-ke, umuntu omdala udinga okungenani i-1500 kcal ngosuku nje ukugcina isisindo samanje. Ukukhula kwemisipha - nangaphezulu. Lapho le bha yehliswa, umzimba uzoqala ukugaya yonke imisipha, bese kuba ngamafutha amancane. Ngenxa yalokhu, umpristi angancipha noma abe yisiqhwaga, ngoba imisipha engaphansi kwayo izolahlekelwa ivolumu, futhi isikhumba asikwazi ukuqina ngokushesha.
Ungakhohlwa ngokusetshenziswa kwamanzi amsulwa - umuntu omdala udinga cishe ama-33 ml ngekhilogremu ngayinye ngosuku.
Phuma: ukwandisa ukudla kwansuku zonke kwe-calla lilies. Kubalulekile hhayi kuphela ukwandisa inani lokudla ikhalori, kodwa futhi nokugcina isilinganiso esifanele se-BJU. Vele, kungcono ukuxhumana nochwepheshe (owondlayo noma umqeqeshi womuntu) ukuthola ukwakheka okulungile kokudla.
Isizathu 2. Ungazizwa izicubu ezihlosiwe
Ukupompa imbongolo yakho, okokuqala udinga ukuzwa imisipha esebenzayo. Uma ukuzivocavoca kwenziwa ngomshini noma ngokungafanele, khona-ke esikhundleni sendawo oyifunayo, kunengozi enkulu yokupompa imilenze yakho noma ukungangezi nhlobo ivolumu. Noma ikuphi ukuvivinya umzimba kufanele kwenziwe kahle, kubhekwe ukuthi kusho ukuthini kanye namaqembu emisipha ebambile. Kungcono ukwenza izivivinyo ezi-2-3 kahle kunokukwenza konke ngokushesha futhi ngandlela thile.
Phuma: ekuqaleni kokuqeqeshwa, udinga ukunqamula emicabangweni engaphandle futhi ugxile ngokuphelele ekuzivocavoca umzimba, ungenwe yisivumelwano noma ucindezele imisipha ngesikhathi ngesenzo. Akunasimo lapho kufanele ukhulume nomuntu futhi ungaphazanyiswa ngenkathi usondela.
© Makatserchyk - stock.adobe.com
Isizathu 3. Ayikho ibhalansi ye-BJU
I-BZHU ingamaprotheni (okokusebenza), amafutha (anika umuzwa wokusutha, asize amavithamini ukuthi amuncwe, ayadingeka ukuhlanganiswa kwamahomoni amaningi) nama-carbohydrate (abakhi). Ukuntuleka kwama-carbohydrate kungadala ukuncipha kwemisipha, ngakho-ke ungadli amaprotheni uwedwa bese ukhohlwa ngakho konke okunye. Ukubala inani lezinto ezidingekayo, udinga ukudla nsuku zonke nge-kg ngayinye yomzimba:
- 3-5 gr. ama-carbohydrate (anesisindo esingu-50 kg, kubalulekile ukusebenzisa okungenani amagremu ayi-150 ama-carbohydrate ayinkimbinkimbi ngosuku);
- 2 gr. amaprotheni (50 kg okungenani amagremu ayi-100 ngosuku);
- 1-1.5 gr. amafutha (50 kg - okungenani amagremu ama-50 ngosuku).
Phuma: ukwakha imisipha ekhazimulayo, ibhalansi engenhla ye-BJU kufanele ibonwe. Ngaphambi kokuqeqeshwa (amahora angu-1.5-2), kufanelekile ukudla ama-carbohydrate ayinkimbinkimbi - i-buckwheat, irayisi, i-oatmeal, i-pasta, kanye namaprotheni - inkukhu, inyama, inhlanzi, i-cottage shizi, amaqanda. Kuyafana nangemva kokuqeqeshwa. Futhi amanye amaqhinga ambalwa ngosuku. Emafutheni, udinga ukufaka kumantongomane okudla, uwoyela wefilakisi noma uwoyela wenhlanzi.
© Alexander Raths - stock.adobe.com
Isizathu 4. Akukho ukuphumula okuhle ngokwanele
Ukukhula kwanoma imuphi umsipha, kufaka phakathi imisipha ekhazimulayo, akwenzeki ngesikhathi sokuqeqeshwa, kodwa ngemuva kwawo. Uma uzivocavoca njalo ejimini noma uzivocavoca ngokweqile ekhaya, imisipha oyidingayo ngeke ikhule. Kubalulekile ukunikeza isikhathi sokululama.
Phuma: kukufanele ukuphumula ngokugcwele nenjabulo phakathi kokuzivocavoca. Awudingi ukuqeqesha ngaphezu kwezikhathi ezi-2-3 ngeviki. Ngasikhathi sinye, kufanelekile ukuqapha isimo sakho esingokomzwelo - ngesimo sengqondo esihle nokungabikho kwengcindezi, izikhathi zokudangala, umphumela uzovela ngokushesha.
Isizathu 5. Ukulala kabi
Ukubaluleka kokulala kuvame ukubukelwa phansi, kepha ukuqwasha nezinye izifo kubhebhethekisa imizwa, kunciphise ukusebenza, futhi kwenze usuku lungabi nenjabulo. Ngifuna ukudela konke, ngicashe ekhoneni elimnyama ngilale kahle. Akukho mandla nesifiso sokuqeqeshwa. Ukubuyiselwa kwemisipha kuya kuba kubi, kuze kufike ekuntulekeni okuphelele kwenqubekela phambili.
Phuma: ulale okungenani amahora angu-8. Uma uvuka ngehora lesithupha ekuseni, kusihlwa udinga ukulala ngehora leshumi, kungakadluli isikhathi. Ukulala ngaphambi kwemini ngempelasonto akusho ukuphumula kwekhwalithi, ngemuva kwalokho ungazizwa ukhungathekile ngokuphelele. Kungcono ukunamathela ekukhuphukeni okujwayelekile, ukukuhambisa ngempelasonto kungabi ngaphezu kwamahora ama-2.
© UTatyana - stock.adobe.com
Isizathu 6. Ukuthambekela kofuzo
Noma yini izuzwe njengefa, kufaka phakathi ukuma kwezinqe noma ukukhula kwemisipha kukonke. Kwentombazane eyodwa, ngenani eliphansi lemizamo etshaliwe, i-butt iba umthombo wokuziqhenya, kanti enye kuyodingeka yenze izivivinyo eziningi ngemiphumela emincane.
Phuma: uma ngabe kukhona ukuthambekela kofuzo esithendeni esicabalele, kufanele uzitshele: "Ngingayenza ibe yimbi idatha yami yezofuzo, kodwa ngiyakwazi ukuthuthuka". Kuyadingeka ukusebenzela ukwenza ngcono, noma ngabe lo msebenzi uzohamba kancane futhi ube nzima kakhulu. Jabulela noma yikuphi ukuthuthuka, noma okucashile. Nciphisa inani lokuzivocavoca kwe-cardio - imvamisa kubangela ukukhula kwemisipha kancane.
Isizathu 7. Uhlelo lokuqeqeshwa oluyisidina njalo
Imvamisa, ngemuva kwezinyanga ezimbili noma ezintathu zokuqeqeshwa, ufuna ukubona umphumela, futhi ukungabikho kwawo kuyethusa. Kukhona izivivinyo eziningi zemisipha ekhazimulayo:
- Ama-squats ajulile (ngezansi kwe-parallel, ahlala emuva emuva, efunda ngemisipha ekhazimulayo), kufaka phakathi uSmith.
© Vitaly Sova - stock.adobe.com
- Ama-lunge anezimbumbulu noma nge-barbell emahlombe, izinyathelo kufanele zibe banzi.
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- I-Glute swing (emuva nangasemaceleni) ngemishini yama-block nangaphandle kwayo.
© egyjanek - stock.adobe.com
© Africa Studio - stock.adobe.com
- Imigqa yeRomania Dumbbell neBarbell Bends.
- Phusha ibha ngezinqulu ("gluteal bridge").
© Ukukhiqizwa kwe-ANR - stock.adobe.com
Phuma: imisipha ye-gluteus inkulu, futhi kuthatha isikhathi esithe xaxa ukuyipompa, kusuka ezinyangeni eziyisithupha noma ngaphezulu, konke kungumuntu ngamunye. Ukuzivocavoca okuhlukahlukene kuzosiza ukuletha imiphumela oyifunayo eduze. Iphuzu akukhona ukuthi kumnandi ngokwengeziwe (yize lokhu nakho kuhlanganisa), kepha ekujwayeleni komzimba ukunyakaza okuyisidina.
Isizathu 8. Akukho nqubekela phambili ezilinganisweni noma ekukhetheni okungafanele kokuzivocavoca umzimba
Umzimba ujwayela umthwalo kancane kancane, bese kuyeka ukukhula kwemisipha. Udinga ukukhulisa isisindo esisetshenziswe kancane kancane, kepha ngokuqinile. Akufanele uqale ngomkhulu khona manjalo, ugcwele izinkinga ngamalunga nasemhlane, ikakhulukazi uma izivivinyo zenziwa ngokungalungile.
Enye inkinga engaba khona ukuthatheka ngokweqile ngokushintshana kwemilenze okungasindi okunhlobonhlobo, okwenziwe ngenani elikhulu lama-reps, noma ama-squats nokunye ukuvivinya nge-barbell kanye ne-dumbbells, kepha ngasikhathi sinye ngezisindo ezilula kakhulu.
Isikhuthazo esikhulu sokukhula kwemisipha ngumthwalo obalulekile, akufanele ukholwe izinhlelo ezahlukahlukene ezinjengokuthi "ungampompa kanjani izinqa emasontweni ama-4", lapho kunikezwa khona izivivinyo kuphela phansi futhi ngaphandle kwesisindo esingeziwe (noma esiphezulu ngebhande le-elastic). Lokhu nje ukumaketha, umphumela wohlelo olunjalo ungathola kuphela ufuzo. Ukukhula okukhazimulayo kudinga ukusebenza kanzima nokuthuthuka okuqhubekayo ezinsizeni ezisebenzayo. Ngokwemvelo, ngeke uvele ngokushesha nge-barbell engama-50 kg, kepha udinga ukulwela lokhu, futhi ngemuva kwezinyanga eziyi-6-9 lokhu kungumphumela ongafinyeleleka ngokuphelele. Ibanga elifanelekile le-rep lesethi ngu-8-15.
Phuma: kancane kancane ukwandisa umthwalo, ngenkathi ungaphuli inqubo yokuzivocavoca. Ungayisebenzisi imishini noma umsebenzi ongenasisindo esikhundleni se-barbell esindayo noma izivivinyo ze-dumbbell.
Isiphetho
Kunezizathu eziningi zokuthi kungani isinqe singakhuli, kepha konke kungalungiswa noma kulungiswe. Into ebaluleke kakhulu ukuzicijela. Ejimini, awudingi ukuchitha ihora elilodwa noma ngaphezulu okukhandlayo, kepha yenza umsebenzi okhiqizayo futhi omuhle. Ngemidlalo, umzimba uyaphola futhi umzimba uthatha isimo osifunayo. Uyazidala manje, futhi kungcono ukuthola ugqozi lokusiza. Ngemuva kwalokho, kufanelekile ukudla ngesifiso - umzimba uthole ukudla okuphelele futhi uyakudinga.
