Awunqabile ukuhlangana nowesifazane ozokwaneliseka ngesisindo sakhe: okubonakala sengathi kunomzimba omncane kakhulu, omunye ugcwele kakhulu, futhi ukukhishwa kwesisindo esiningi kunyuke kaningi. Ingxenye yalokhu ukusola "indlela yokuphila" yanamuhla, ingxenye - ukungabi nesikhathi sokukhululeka kwezemidlalo. Isihloko sendaba yethu yanamuhla "ukulwa nokukhuluphala kwabesifazane."
Noma kunjalo, akudingeki ukuthi uphathe le nkinga kalula. Isisindo esiningi singesongo esibucayi hhayi kuphela ebuhleni, kodwa nakwezempilo, ngoba isisindo esiningi senza umzimba ubuthakathaka, uhloselwe izifo ezihlukahlukene, kuncipha ukuzivikela, kuthinta kabi izitsha, futhi nokunye - kungumthombo wezinkinga, okungukuthi, kudala izinkinga zengqondo. Noma yimuphi udokotela uzokuthi udinga ukuqeda isisindo esiningi. Noma kunjalo, emzimbeni, umuntu ngamunye unamaphesenti athile amafutha, enza imisebenzi ebaluleke kakhulu. Okokuqala, amafutha ayingxenye yesistimu yezinzwa zomphakathi, umnkantsha wamathambo kanye nezinye izakhiwo (lokhu okubizwa ngokuthi amafutha asakhiwo). Okwesibili, amafutha angumthombo wamandla. Lokhu kubandakanya amafutha okuphumula - ukuthi umzimba ugcina "uma kwenzeka". Abesifazane bayeka amafutha ngaphezu kwamadoda, cishe ama-3%. Isitoreji samafutha "sinenzuzo" yomzimba, ngoba ngenxa yalokhu, umuntu angathola amandla isikhathi esithile.
Yiqiniso, ukuqina ngokweqile nokukhuluphala kunomthelela omubi emzimbeni. Esikhathini esilandelayo, ingozi yile ndlela elandelayo: okokuqala, amafutha atholakala esiswini, emaceleni, njll, bese eqala ukwandisa ungqimba lwamafutha, olunezungeze izitho zangaphakathi. Esimweni esivamile, ivikela izitho ezinobuthi, igcina ibhalansi ye-hormone, njll. Kodwa ngokunyuka kwawo, le misebenzi iphulwa, ngaphezu kwalokho, izitho zangaphakathi zisongelwa. Ngenxa yomthwalo okhulayo, inhliziyo neyegazi zihamba kahle, i-dyspnea ibonakala, ukwanda kwamaphutha, ingcindezi ingakhuphuka; ukusebenza kabi kwesisu namathumbu; ukumelana okuvamile kwezinto eziphilayo kuya kwezifo kunciphisa. Ngokusho kwedatha yezokwelapha, abantu abagcwele banamathuba amabili okufa ngenxa yokuhlaselwa yinhliziyo, futhi izikhathi eziphindwe kabili njenge-stroke.
Ngezigaba ezilandelayo, uma isisindo esiningi siphenduka sibe yindlala, kungase kube nokuphelelwa amandla, ikhanda, ukulala, ukwehlisa ukusebenza kahle, nokuwohloka kwemizwelo.
Uma owesifazane engalandeli ukudla kwakhe, uhola impilo yokuphila, izinkinga ezinesisindo esiningi ngeke zikugcine ulinde. Ngemuva kweminyaka engu-25, umsebenzi we-metabolic uyanciphisa ngokulinganiselwa ngo-7% phakathi neminyaka eyishumi, futhi njengomthetho, isisindo esiningi ngokweqile kubesifazane kubonakala sengathi sineminyaka engu-35-40. Ngaphezu kwalokho, kule minyaka yobudala abesifazane bahlanganyela emsebenzini wasekhaya, izingane, futhi abanaso isikhathi semidlalo, kanti abanye bakholelwa ukuthi isikhathi semfundo engokwenyama ne-aerobics sesiphelile. Empeleni, nganoma yisiphi isikhathi udinga ukuthola isikhathi sokwenza wena, ukubukeka kwakho nempilo yakho.
Indlela yokubhekana nokukhuluphala?
Isimo sokuqala esidingekayo ukudla okufanele nokulinganisela okunengqondo kokudla. Kudingeka udle ukudla kwasekuseni, kodwa isidlo kufanele sibe lula, amahora amabili ngaphambi kokulala. Kubalulekile ukunciphisa ukusetshenziswa kwemikhiqizo yefulawa, kodwa imifino nezithelo kungcono ukudla ngaphezulu. Lokhu ngeke nje kusize ekunciphiseni isisindo, kodwa futhi kuzosithinta kahle isimo sezempilo futhi kuthuthukise ukubukeka.
Isimo sesibili okufanele sibonwe ukuvivinya umzimba njalo. Ungafunda ekhaya, ungaya ejimini, umdanso, echibini - ezihlukahlukene zamanje wonke umuntu angakhetha indlela enhle ngokwabo. Ukuzivocavoca umzimba kwandisa umzimba, kukhulisa izinqubo ze-oxidative zomzimba, okwenza lokho kunciphise ukuqoqwa kwamafutha. Ngaphezu kwalokho, lapho kuqhutshwa imisipha yokuqeqesha kuqiniswa, isibalo siba ngcono kakhulu.
Manje ungathola eziningi zokuzivocavoca eziphumelelayo zokulahlekelwa isisindo. Ngezansi omunye wabo. Kungenziwa ekhaya noma ngesikhathi sokuphumula sasemini emsebenzini. Ayikho imishini ekhethekile edingekayo - nje isihlalo esivamile.
Umsebenzi wokufudumala.
Ukuhamba ngesinyathelo esivamile - imizuzwana engu-35, isheshayo - imizuzwana engu-35, isebenza - amasekhondi angu-60., Ukuguqulwa kokuhamba kancane ukuhamba kancane - imizuzwana engu-40.
Ukuzivocavoca imisipha yemilenze namadolo (uzodinga isihlalo).
Hlala kancane esihlalweni bese usukuma masinyane - izikhathi ezingu-14-16.
Hlala ubheke isihlalo, ubambe ngemuva. Beka unyawo lwakho esihlalweni, ume esihlalweni - izikhathi ezingu-8-8 ngezinyawo ngalunye.
Beka isihlalo ngesitulo esivela kuwe, bamba emuva, ukhuphuke ezinzwaneni zakho, bese u-squat - izikhathi ezingu-18-20.
Ukuzivocavoca imizimba yezandla.
Beka izihlalo ezimbili ebangeni lobubanzi be-shoulder kanye nezihlalo ezibhekene nomunye. Ukushaya izandla zakho ezihlalweni, yenza ama-push-ups - izikhathi ezingu-6-8.
Hamba kude ngemuva kwesihlalo. Ukubheka emuva ngokuqondile futhi ubeke izandla zakho ngqo ngemuva kwesihlalo, uqhube phambili phambili nangaphansi, entwasahlobo - izikhathi ezingu-18-20.
Ukuzivocavoca for the imisipha ngemuva futhi press.
Hlala esihlalweni, ungaxhomeki emuva. Gcina umhlane wakho uqonde, izandla zakho okhalweni lwakho. Hamba phambili bese uthinta amasokisi okuzwanikela izikhathi ezingu-12-14.
Themba ngesisu sakho esihlalweni, gcina imilenze yakho iqonde, izandla zakho okhalweni lwakho. Bend futhi ubuyele esimweni sokuqala - izikhathi ezingu-8-12.
Yima ngokuqondile, ugobe umlenze wesokudla, wenze umjikelezo womzimba ngakwesokudla futhi, uncike kancane, nge-elbow kwesokunxele uthinta ibhande elifanele. Bese uphinda yonke into kwenye. Ukushintshanisa kushintsha izikhathi ezingu-12 kusiqondiso ngasinye.
Hlala emaphethelweni esihlalo, imilenze eqondile isakaze eceleni, izandla ngemuva kwekhanda. Yenza imijikelezo emzimbeni ngomzimba - izikhathi ezingu-8 ukusuka kwesobunxele kuya kwesokudla, bese kuthi izikhathi ezingu-8 zihlangane.
Uzofeza imiphumela emihle uma ngaphezu kwalokhu kuvocavoca uzohamba ngaphezulu, hamba, uhlanganyele emidlalweni yonyaka (izikrini, izikebhe, amabhayisikili, izikhwama ze-roller, njll). Akulula ukuqala ukulwa nokunciphisa ngokweqile, udinga ukuzimela nokubekezela, kodwa kuwufanele, futhi wena ngokwakho ngeke uqaphele ukuthi uzojoyina kanjani inqubo bese uqala ukuzijabulisa. Into esemqoka hhayi ukunikeza ukugcwala ukuthuthukisa, qala ukusebenza emzimbeni wakho ekuqaleni, kuze kube yilapho ungakabi ngokweqile futhi ungavumelanisi nalo. Buka isisindo sakho, ukuzivocavoca njalo, kufaka izihlobo zakho nabangane, ubheke ukudla okunempilo, uthole imikhuba ewusizo. Umvuzo walokhu uzoba umfanekiso omuhle, impilo enamandla nokuncoma okuvamile kusuka kwabanolwazi nabantu abangabazi. manje uyazi ukuthi ukulwa nokukhuluphala kwabesifazane - akuyona inkinga!