Kubathandi bokufaneleka, ukunquma ukuthi ukubeka phambili ukuncipha kwesisindo noma ukuzuza kwemisipha kuyisinqumo esivamile nesinzima. Yomibili imigomo iyafinyeleleka futhi ingasekelana, kodwa ukugxila kwakho okuyinhloko kufanele kuhambisane nemigomo yakho siqu, ukwakheka komzimba nendlela yokuphila. Nawu umhlahlandlela ophelele ongakusiza wenze isinqumo unolwazi.
Ukunciphisa Isisindo vs. Ukuzuza Kwemisipha
Ukwehla Kwesisindo
• Inhloso:Ukunciphisa isisindo somzimba wonke, ikakhulukazi ngokunciphisa amafutha omzimba.
• Indlela:Inhlanganisela yokudla okungenamakhalori nokwandisa umsebenzi womzimba.
• Izinzuzo:Ukuthuthukisa impilo yenhliziyo nemithambo yegazi, ukunciphisa ingozi yezifo ezingelapheki, ukuhamba okuthuthukisiwe, kanye namazinga wamandla anda.
Ukuzuza Kwemisipha
• Inhloso:Ukwandisa imisipha namandla.
• Indlela:Inhlanganisela yezivivinyo zokuqeqesha amandla kanye nokudla okungaphezulu kwekhalori nokudla okunamaphrotheni anele.
• Izinzuzo:I-metabolism ethuthukisiwe, ukwakheka komzimba okungcono, amandla andayo, nokusebenza komzimba okuthuthukisiwe.
Izinto Okufanele Zicabangele
Ukwakheka Kwamanje Komzimba
• Uma unephesenti eliphezulu lamafutha omzimba, ukugxila ekuncipheni kungase kube usizo kakhulu ekuqaleni ukuze uthuthukise impilo yakho iyonke.
• Uma unomzimba omncane kodwa ungenayo incazelo yemisipha, ukubeka phambili ukuzuza kwemisipha kungakusiza ukuba ufinyelele umzimba owenziwe kahle futhi onemisipha.
Imigomo Yokufaneleka
• Ngezinhloso zobuhle njengokuzuza ukubukeka okuthambile nokunemisipha, ungase udinge ukushintsha phakathi kwezikhathi zokuncipha kwesisindo (ukusika) nokukhuluphala kwemisipha (ukubhuqa).
• Ngezinhloso ezigxile ekusebenzeni, njengokuthuthukisa amandla noma ukukhuthazela, ukuzuza kwemisipha kungase kube kuqala.
Ukucatshangelwa Kwezempilo
• Cabangela noma yiziphi izimo zempilo ezicashile. Ukuncipha kwesisindo kungathuthukisa kakhulu izimo ezifana nomfutho wegazi ophakeme, isifo sikashukela, nezinkinga ezihlangene.
• Ukuzuza kwemisipha kungathuthukisa impilo ye-metabolic, ukuminyana kwamathambo, nokunciphisa ingozi ye-sarcopenia (ukulahleka kwemisipha okuhlobene neminyaka).
Imibuzo Ejwayelekile Iyaphendulwa
1. Ngingakwazi Ukunciphisa Isisindo Futhi Ngithole Imisipha Kanye Kanye?Yebo, kungenzeka, ikakhulukazi kwabaqalayo noma abantu ababuyela ukuzovivinya umzimba ngemva kwekhefu elide. Le nqubo yaziwa ngokuthi i-body recomposition. Kudinga ukudla okulinganiselayo ngokucophelela kanye nohlelo lokujima oluhlelekile.
2. Mangakanani Amaprotheni Engiwadingayo?Ukuze uthole imisipha, hlose ukuthola amagremu angu-1.6 kuya kwangu-2.2 weprotheni ngekhilogremu ngayinye yesisindo somzimba. Ukuze ulahlekelwe isisindo, ukugcina ukudla okunamaphrotheni aphezulu (okungaba ngu-1.6 amagremu ngekhilogremu ngayinye) kusiza ukulondoloza imisipha ngenkathi ishoda ngamakhalori.
3. Hlobo Luni Lokuzivocavoca Okufanele Ngilwenze?
• Ngokuncipha kwesisindo: Hlanganisa ingxube ye-cardio (njengokugijima, ukugibela ibhayisikili, noma ukubhukuda) nokuqeqeshwa kwamandla. I-Cardio isiza ukushisa ama-calories, kuyilapho ukuqeqeshwa kwamandla kusiza ukugcina isisindo semisipha.
• Ukuze uthole imisipha: Gxila ekuqeqesheni amandla njengama-squats, ama-deadlift, ukucindezela amabhentshi, nemigqa. Umthwalo omningi oqhubekayo (kancane kancane ukwandisa isisindo noma ukumelana) ukhiye.
4.Kubaluleke Kangakanani Ukudla?Ukudla kubalulekile kuzo zombili lezi zinhloso. Ukuze ulahlekelwe isisindo, ukushoda kwekhalori kubalulekile. Ukuze uthole imisipha, i-calorie surplus enamaprotheni anele iyadingeka. Ukudla ukudla okunomsoco kanye nokuhlala ungenawo amanzi kubalulekile empilweni nasekusebenzeni jikelele.
5. Ngiyilandelela kanjani inqubekelaphambili?
• Ngokuncipha kwesisindo: Qaphela izinguquko esisindweni somzimba, izilinganiso zomzimba, namaphesenti amafutha omzimba.
• Ukuze uthole imisipha: Landela ukuthuthukiswa kwamandla, ukukalwa kwemisipha, nezinguquko ekubunjweni komzimba.
Isiphetho
Kungakhathaliseki ukuthi ukhetha ukugxila ekunciphiseni isisindo noma ekuzuzeni imisipha, ukhiye ukuhambisana nokubekezela. Qonda umzimba wakho, zibekele imigomo enengqondo, futhi uvumelanise nendlela yakho yokuphila njengoba uthuthuka. Khumbula, isimiso esinokulinganisela esihlanganisa kokubili ukuqeqeshwa kwenhliziyo nemithambo yegazi namandla, kuhlanganiswe nokudla okunempilo, kubalulekile ekuphumeleleni kwesikhathi eside kunoma yiluphi uhambo lokufaneleka.
Isikhathi sokuthumela: Aug-10-2024