Ukuba sikhe sawubona umdlalo wombhoxo, siya kuba siqaphele imizimba yabadlali bawo. Ngokufana noko kwenzeka kukhuphiswano lweNdoda yeHlabathi, abadlali bombhoxo babonakala betyebe kakhulu. Kodwa ngaba sinokuthi batyebile?
Inyaniso yeyokuba imizimba yabadlali bombhoxo idla ngokukhula ngokukhawuleza ukuze bagqwese kumdlalo wobuchwephesha. Uninzi lwazo lunenyama eqinileyo, lunezihlunu ezicacileyo kodwa aluchazwanga kakhulu kwaye phantse lusoloko lunesisu esingqukuva kakhulu. Ngaba abanakugqalwa njengabantu abatyebileyo? Kulungile hayi.
Ubunzima obugqithisileyo bamkelwe kwizikhundla zabo
Konke kuxhomekeke kwindawo oyidlalayo. Ipilier inkulu kakhulu kunomkhuseli. Kwakhona, le yokugqibela ichazwe ngakumbi. Kodwa kungenxa yokuba baqeqeshelwa uhlobo olwahlukileyo lwesikhundla kunye nophuhliso ebaleni. Kukho abadlali abaza kufuneka basebenzise amandla amaninzi kunye nesantya kwimizuzwana eyi-15 ukuya kwengama-30, ngelixa abanye kuya kufuneka badlale ngokuchasene nabadlali beqela elichasayo.
Aba badlali baye baqeqeshelwa ukuba bakwazi ukugcina ukuqhuma kwamandla okuphindaphindiweyo kwelo xesha lide. Hayi ngokuqhubekayo, kodwa ngamahla ndinyuka ngamandla kunye namaxesha apho baya kusebenzisa amandla adityaniswe namaxesha apho kufuneka bahambe ngokukhawuleza. Ubume bomzimba abanabo yeyona nto ibavumelayo ukuba benze loo nto.
Ukuba bebengenayo imilo yomzimba efanelekileyo kumdlalo wabo, ngaba bebengayi kubonelela ngesicombululo kubadlali abatyebe kakhulu? Kwakhona, nangona bekhangeleka betyebile, banobunzima bomzimba obuphezulu kakhulu kunabanye abantu. Ukuba "zigqunywe" ngumaleko wamafutha, zibonakala zinkulu kwaye zinokuvelisa imvakalelo yobuxoki yokutyeba.
Kufuneka ibe yintoni i-BMI yakho?
I-BMI (Isalathiso sobunzima bomzimba) ngumlinganiselo onokubangela ukubhideka, ngakumbi kolu hlobo lweembaleki. Kumbhoxo, ngokwezibalo, ixesha eliphakathi kowona mdlalo yimizuzu engama-35, nto leyo engaphezulu kakhulu kwebhola ekhatywayo yaseMelika. Kwakhona kumbhoxo, umdlalo unesantya esingaphezulu kunye neentshukumo ezikhawulezayo. Ngale ndlela, mhlawumbi ifana nje nentenetya.
Ngokusekelwe kwezi ngqwalasela, i I-BMI engumndilili wama-27 kumdlalo wombhoxo ukhangeleka uphakamile xa uthelekisa noko ubunokuyilindela. Kuqikelelwa ukuba i-26 kufuneka imiselwe, malunga ne-4 yeekhilo ezingaphezulu kumdlali ngamnye. Kukho isizathu esithethelela ezi 4 kg zongezelelweyo. Abadlali bombhoxo banezihlunu kakhulu. Kwinkqubo yokwakha izihlunu, abantu nabo ukwandisa ipesenti yamafutha emzimbeni wakho. Ukwakha izihlunu kuthatha ixesha elincinci, xa kuthelekiswa nezihlunu ze-toning ukunciphisa inani lamafutha.
Ukubaluleka kwe-muscle toning enjalo kuyahluka kwimidlalo eyahlukeneyo. Kubaluleke kakhulu, umzekelo, kwi-gymnastics apho umdlali ephakamisa umzimba wakhe. Kumbhoxo awubalulekanga kangako kwaye iimbaleki zikhetha ukunikela uqeqesho kwi isantya kunye ukuphuculwa kobuchule, kunokuba ukutoni kwezihlunu. Le toning yezihlunu nayo ayibalulekanga kangako kwimidlalo yeqela kunakwimidlalo yomntu ngamnye. Kwimidlalo yeqela, ixesha elininzi lichithwa kwimithambo yabadlali abaninzi, ngelixa kumdlalo ngamnye, i-toning ibalulekile ekusebenzeni.
Ke, ngokomyinge, abadlali bombhoxo (ngokusekwe kwinkangeleko) banayo I-15% yamafutha. Umdlali oqhelekileyo ulinganisa i-91 kg, yi-183 cm ubude kwaye une-BMI ye-27. Ngoko ke, ubunzima bamanqatha bu malunga ne-14 kg. Kuya kuthatha amakhulu eeyure ukuba loo mfo agcine ubunzima obufanayo bemisipha kunye nokunciphisa umxholo wamafutha kwi-10%, ngoko i-BMI iya kuba yi-26 njengoko sitshilo ngasentla.