Abantu basoloko befuna ukucombulula iingxaki zabo ngeyona ndlela ilula yaye, ngaphezu kwayo yonke loo nto, besenza owona mgudu ungephi. Sidiniwe ukuthetha ukuba ukutya okungummangaliso Azisebenzi ukulahleka kwesisindo esinempilo kunye nokugcinwa kwexesha elide, kodwa kukho abo bathembele kwiindlela zoqeqesho ezithi zitshise iikhalori ngeeseshoni zemizuzu emi-5. Le yimeko ye Indlela yeSakuma, apho umdali wayo uyaziqhayisa ngokukwazi ukunciphisa umzimba ngemizuzu emihlanu kwaye ngaphandle kokwenza umgudu omkhulu. Iyasebenza? Ngaba silahlekelwa iiyure zoqeqesho kwindawo yokuzivocavoca?
Yintoni iSakuma Method?
U-Kenichi Sakuma yi-fitness guru e-Japan, owaziwayo ngumbulelo kwincwadi yakhe indlela ye-sakuma. Kuthengiswe iikopi ezingaphezu kwezigidi ezibini, iyaqhubeka ukubheja kuhlobo olufutshane kakhulu loqeqesho, apho unokufikelela usukelo lwakho ngokukhawuleza kwaye ulolonge umzimba wakho kwiiveki ezimbini nje. Isitixo? I uqeqesho olungundoqo.
Kuyinyani ukuba ingundoqo (isisu, umva kunye nokuzinzisa izihlunu) kubalulekile ukuba ujabulele impilo enempilo yomzimba kwaye, ngaphezu kwakho konke, ukuma kakuhle komzimba. Uninzi lwethu luthatha i-postures embi kubomi bethu bemihla ngemihla, okubangela ukuba silahlekelwe amandla emisipha kunye nokunyusa umngcipheko wokulimala. Njengoko uSakuma esitsho kwincwadi yakhe, indlela yakhe ibandakanya ukulungisa imikhwa ye-postural yomzimba ethintela ukulahleka kwamafutha. Oko kukuthi, eyahlukileyo izilungiso zesithuba kwimithambo emihlanu nje, umzuzu omnye umnye. Kwiiveki ezimbini zokuqala, uncoma ukwenza le mizobo yonke imihla kwaye emva kweveki yesithathu, ukudibanisa neentsuku zokuphumla (ukwenza iintsuku ezi-3 kuphela ngeveki).
Nangona kunjalo, njengoko ndigxininisa ukuba le ndlela ifanelekile ekuphuculeni umzimba kunye ne-basal metabolism, siyakuqinisekisa ukuba ayinakulinganiswa nokuzivocavoca, njengokugijima okanye i-CrossFit. Ayisayi kukwenza ukuba unciphise umzimba, kwaye ayiyi kubumba umzobo wakho.
Le yimithambo eyiqambayo
Uninzi lwazo luya kubonakala luqhelekile kuwe ukuba uhlala usiya kwiiklasi ze-yoga okanye ze-pilates. I kuqala Ibandakanya ukulala ngesisu, izandla zakho zibambelele emva kwentamo yakho, isilevu sakho siphantsi kwaye isifuba sakho sixhonywe kancinane. Ukusuka kweso sikhundla, iintshukumo ezimbini zenziwe: cinezela imilenze ngokumelene nomnye kwaye ubambe indawo ye-10 imizuzwana; kwaye unqumle imilenze yakho emaqatheni kwaye wenze i-flexion encinci ephakamisa imilenze yakho kunye ne-torso ngokungathi intambo idonsa kwisilingi. Uncoma ukwenza umthambo kathathu kwaye ungaphumli phakathi kokuphindaphinda.
El umthambo wesibini nathi soyenza singqengqe. Siza kufuna ukusebenza i-gluteus, ukugoba amadolo ukuya kwi-90º kunye nokuwela amaqatha. Imilenze kufuneka ivuleke kwaye, ukusuka kule ndawo, cinezela i-gluteus kwaye uphakamise imilenze ngaphandle kokunciphisa iqondo lokunyuka.
Ukuba ujonga umfanekiso wangaphambili, unayo inguqulo yokwenza emsebenzini kwaye, ngokutsho komdali wayo, uya kukushiya ngesinqe someva. Nangona ufuna ukukholelwa ukuba zonke ezi ntshukumo zinokuthintela isiphumo sokuphindaphinda kokutya okanye ukunciphisa iikhalori emva kwesidlo esinzima: akuyonyani.
Incwadi ikhankanya utshintsho kwi ukondla, njengokutya iprotein eninzi imini yonke ukuze sihlale sanele, kunye nokutya isidlo sakusasa kwisithuba sesiqingatha seyure simile. Into echukumisayo ngale ngcamango kukuba igxininisa ngengxelo ephambeneyo, ethi "Ukutsiba isidlo sakusasa yenye yeendlela ezilandelwa ngabadlali be-sumo ukuze batyebe.«.
Ukuba ubukholelwa ngokuqinileyo kwiSakuma Method, okanye unomntu okucebisile, siyaxolisa ngokukuphoxa. Akukho mimangaliso eyakwenza ube nomfanekiso 10, okanye ikwenze uzive usempilweni. Ukulahlekelwa ngamafutha, yiya kwisondlo kwaye ube nomsebenzi womqeqeshi wakho. Ukuba sempilweni yindlela yokuphila, kungekhona inkqubo yokwexeshana.