Kungani abakhile abami be-abs ngokuphazima kwosuku?

Xhumana okudla noma ukuphuza, umzimba wakho ugcina amanzi futhi izinhlamvu zakho zilahleka ukubonakala. Wonke lamamodeli wefitness abona nge-abs ezinkulu futhi izinhlamvu ezinzima kakhulu ziyisomiso.

Kungani abakhile abami be-abs ngokuzulazula?

Unalo umkhiqizo omningi wezinsimbi zomzimba.
Into ebalulekile kakhulu uma kufika ekuboneni izinhlamvu zakho ze-abs ukuba nezinsimbi zomzimba ezincane. Bonke abantu banazo izinhlamvu zesisu esingabonakala kakhulu ngokufundiswa – kodwa ukugcwalisa ukubona izinhlamvu zakho ze-abs kudingeka ukuthi ube ngezinsimbi zomzimba ezingu-10% noma ngaphansi (18% noma ngaphansi kwabesifazane.)

Kungani abakhile abami be-abs ekuseni?

Njengoba ungacabanga, “izinhlamvu zesisu ekuseni” zingokwenzeka ngenxa yokungabi namanzi (ngakho-ke lokhu kwe-abs yezintwala, futhi), kuchaza uJoel Martin, Ph. D., C.S.C.S., oyi-profesa osekele wekinesiology e-George Mason University.

Kungani izinhlamvu zami ze-abs zingabonakali ezinye izinsuku?

Ukungabonakali kwezinhlamvu zami ze-abs ezinye izinsuku kungaba ngenxa yezizathu ezihlukahlukene eziveza kubantu abaningi abajwayelekile. Kukhona ukuhlupheka, ukungalali, ukungabi namanzi nokugcina amanzi.

I-abs zingabonakala ngosuku olulodwa?

Isikhathi sokubonakala kwezinhlamvu zesisu sakho sisekelwe kuwo umkhiqizo wezinsimbi zomzimba oqala ngawo. Umthetho omuhle (futhi onguphephile) ukuzama ukulahla 1 kuya ku-2% wezinsimbi zomzimba ngonyaka. Ngakho, ukubonakala kwezinhlamvu zesisu zakho kungathatha isikhathi esivela ezinyangeni ezintathu kuya kwezinyaka ezimbili. Kuyahluka ngempela.

kungani izinhlamvu zami ze-abs ziyahamba emva kokuzijwayeza

Yiziphi izimpawu zokuqala zezinhliziyo?

Izibhakabhaka zakho nezishorti zikhululekile kumugqa weyogqinsi.
Lokhu kuyindlela elula kakhulu kanye nenkuthalo yokubona ukuthuthuka kwakho endleleni yokufinyelela isisu esinezinhliziyo. Uma izibhakabhaka zakho zihlale kahle noma uma kufanele ugcine ibhande lakho, khona-ke uyahlura amafutha emzimbeni wakho.

Kungani engingaboni izinhliziyo zami kodwa ngizizwa?

Isizathu esivamile sokungabonakali kwezinhliziyo kukhona kuphela ukuthi amafutha emzimbeni wakho awaphansi kakhulu, nje kukhona amafutha phakathi kwesikhumba nemisipha yakho okuyinto iyalimaza noma ivimbele imigqa kanye nokucacile kwesitsha sakho se-6.

Ngingenza njani ukuthi izinhliziyo zami zibonakale futhi?

Kuphi ukuqala kwamafutha izinhliziyo zibonakala?

Izibalo zomzimba ezingu-10 kuya ku-14
Le ndawo yamafutha emzimbeni ingcono, okusho ukuthi izinhliziyo zakho zizobonakala. Kodwa futhi kubhekwa ngokwempilo futhi kulula ukuyithola kunendawo yezibalo zomzimba ezingu-5 kuya ku-9.

Ngokuphi okwamakhelo amzimba amakhulu amakhulu amakhulu?

Ukuphakama kwamafutha okwamakhelo amzimba okudingekayo ukubona iphakethe lakho lamathambo okucindezelayo lizungezelela kumakhulu angu-14 kuya ku-20% kwabantu besifazane kanye nokuma-6 kuya ku-13% kwabantu besilisa. Kodwa, ukuphakama kwamafutha okwamakhelo amzimba amakhulu okukhulu kungashintshana ngokushesha ngamunye, kusuka ekutheni ukhubeke ngokuthi ubhedezele kahle, lapho ugcina amafutha kanye nezindlela zokuzijabulisa kwakho.

Yini ixesha eliphezulu lokuthola amathambo okucindezelayo?

I-American Council on Exercise lithi ukwehluka kwamafutha okwamakhelo amzimba ngowezi we-1% kungaba lula futhi kungatholakala. Ngokufunda lokho, kungathatha isikhathi eside kubantu besifazane abanamafutha okwamakhelo amzimba angokulinganisela ukuthi babeze amafutha okwanele ukuthola amathambo okucindezelayo. Indoda ejwayelekile ingadinga amasonto angama-15 kuya ku-21.

Ngabe ngiyenza kanjani ukuthi amathambo ami okucindezelayo aqinisekiseke wonke usuku?

Qala ukuzivikela ukugxilisa isikhumba sakho ngesikhathi uhlezi kudese yakho futhi ngesikhathi uhambo uya kanye nokuvala emikhawulweni yakho evamile. Ungaqhubeka ngokuzivikela ngesikhathi wenza izinto ezivamile zonke izinsuku, njengokuthenga izinto zokudla—zama ukugxilisa isikhumba sakho lapho ufika ukuthatha okuthile esiphezulu.

Ungazi kanjani ukuthi amathambo akho okucindezelayo akhethiwe?

Ngakho, lapho umlilo we-ABS we-ABS ukhetha, ungakwazi ukubona lapho ubamba kakhulu. I-ABS module ebiyile ingagxila ngokungaqondi, ukwenza amabhuleki akho aqiniseke ngisho noma ubamba ngokujulile. Ungakwazi nokubona ukuziphatha okungavamile kwamabhuleki, njengamanzi okubheda okungavamile. Lokhu kungachaza ukuthi i-ABS module ikhethiwe.

Ingabe ukulala kancane kunalokho kuyadlisa amaphakathi?

Ukungatholi isiphephelo esihle sokulala ngokujwayelekile kubonakala kumaphakathi akho. I-hormone cortisol, eyenza ukugcina amafutha ngaphezulu kwesisu, ivukela uma awutholi usuku oluhle lokulala.

Ingabe ukulala ngosisu kuyadlisa amaphakathi?

Ubusuku bokulala ngosisu kungakushiya nesibindi esibi sehlombe futhi, ngokwesikhathi, kuvumela ukuthi amathambo okuqina okhona ngakwesokunxele kwesibindi akho. Futhi amathambo okuqina omhlane angakwenza kubenzima ukusebenzisa amaphakathi akho ngendlela efanele.

Kungani isisu sami simile kodwa amaphakathi angakho?

Amathambo Akho Okuqina Awekho Amanzi Ngokwanele
Uma unezinqama ezincane kanye nemafutha aluhlaza futhi awaboni amaphakathi akho, khona-ke kuzodingeka usebenze ukwenza i-Rectus Abdominis (amaphakathi akho ayisithupha) amane. Awuzokwazi ukubona amaphakathi akho uma amathambo okuqina aphansi kwezitho ahluthi.

Ingabe 15% yemafutha yomzimba kwenza amaphakathi?

Ngaphezu kwe-15% yemafutha yomzimba, amadoda azobona ukugqoka nokuchaza kwamathambo, futhi azobona ukushintsha kwenduduzo yomzimba kanye nezitokwe zemafutha. Izandla zakho nezinqephu ziyabonakala kakhulu. Manje ukhona emgqeni wokuthola amaphakathi ayisithupha. Njengendlela yokugcina, 10% yemafutha yomzimba ingendawo ephephile ukuba khona.

Kungani nginazo ezimbili kuphela?

Ngeshwa, impendulo ikhona emithethweni yezalwane. Wonke umuntu unazo ezimbili izinhlamvu zomzimba, kodwa hhayi wonke umuntu onezinombolo efanayo zezinkuni zokuxhumana. Lezi zinkuni zihamba ngokulingana phezu kwesisu futhi zinikeza umbukiso we-6-pack noma 8-pack, futhi inani ozalwe nalo liyenzelwe ngokuphelele.

Ukuphuza amanzi kusiza ngempela?

Uma ufuna ukuthola umzimba ogcwele kakhulu ukuthi ubone izinhlamvu zakho, kufanele ukhuphuke ukusetshenziswa kwamanzi ngokukhulu.