Uma sike sawubona umdlalo webhola lombhoxo siyobe sesiyibonile imizimba yabadlali bawo. Ngokufana ncamashi nalokho okwenzeka emiqhudelwaneni Yendoda Enamandla Emhlabeni, abadlali bebhola lombhoxo babonakala bekhuluphele kancane. Kodwa singasho yini ukuthi bakhuluphele?
Iqiniso liwukuthi imizimba yabadlali bebhola lombhoxo ijwayele ukukhula ngokushesha ukuze baphumelele emdlalweni okhokhelwayo. Iningi liqinile, linemisipha ngokusobala kodwa alichazwanga kakhulu futhi cishe njalo linesisu esiyindilinga kakhulu. Ngeke yini babhekwe njengabantu abakhuluphele? Hhayi-ke.
Ukukhuluphala kwamukelwe ezikhundleni zabo
Konke kuncike endaweni oyidlalayo. I-pilier inkulu kakhulu kunomvikeli. Futhi, lokhu kwakamuva kuchazwe kakhulu. Kodwa lokho kungenxa yokuthi baziqeqeshela uhlobo oluhlukile lwesikhundla nokuthuthuka enkundleni. Kunabadlali okuzomele basebenzise amandla nesivinini esiningi cishe imizuzwana eyi-15-30, kanti abanye kuzomele bavuke umbhejazane bemelene nabadlali beqembu eliphikisayo.
Laba basubathi baziqeqeshe ukuze bakwazi ukusekela ukuqhuma kwamandla okuphindaphindiwe kuleso sikhathi eside. Hhayi ngokuqhubekayo, kodwa ngokwehla nokwenyuka ngamandla nangezikhathi lapho zizosebenzisa khona amandla ahlanganiswe nezikhathi lapho zidinga ukuhamba ngokushesha. Ukuma komzimba abanawo yikho okubavumela ukuthi benze lokho.
Ukube babengenawo ukwakheka komzimba okufanele emdlalweni wabo, bebengeke yini banikeze isixazululo kubadlali abakhuluphele kancane? Futhi, nakuba bebukeka bekhuluphele, banesisindo somzimba esikhulu kakhulu kunabanye abantu. Njengoba "embozwe" ungqimba lwamafutha, abonakala emakhulu futhi angadala umuzwa ongamanga wokukhuluphala.
Kufanele ibe yini i-BMI yakho?
I-BMI (Inkomba Yomzimba Womzimba) isilinganiso esingadala ukudideka, ikakhulukazi kulolu hlobo lomsubathi. Ebholeni lombhoxo, ngokwezibalo, isikhathi esimaphakathi somdlalo wangempela imizuzu engama-35, okungaphezulu kakhulu kwebhola laseMelika. Futhi kumbhoxo, umdlalo unokusheshiswa okwengeziwe nokunyakaza okusheshayo. Ngalo mqondo, cishe iyafana nethenisi.
Ngokusekelwe kulokhu okucatshangelwayo, i- I-BMI emaphakathi engu-27 ebholeni lombhoxo ibonakala iphakeme kancane uma uyiqhathanisa nongayilindela. Kulinganiselwa ukuthi i-26 kufanele isungulwe, okungamakhilogremu angu-4 engeziwe umdlali ngamunye. Kunesizathu esithethelela lezi 4 kg ezengeziwe. Abadlali bebhola lombhoxo banemisipha kakhulu. Enqubweni yokwakha imisipha, abantu futhi ukwandisa amaphesenti amafutha emzimbeni wakho. Ukwakha imisipha kuthatha isikhathi esincane kakhulu, uma kuqhathaniswa nemisipha ye-toning ukunciphisa inani lamafutha.
Ukubaluleka kwe-muscle toning enjalo kuhlukile emidlalweni ehlukene. Kubaluleke kakhulu, isibonelo, kuma-gymnastics lapho umsubathi ephakamisa umzimba wakhe. Emdlalweni wombhoxo awubalulekile futhi abasubathi bancamela ukuzinikela ekuziqeqesheni ukusheshisa futhi i ukuthuthukiswa kobuchwepheshe, kunokuba i-muscle toning. Le toning yemisipha nayo ayibalulekile kangako emidlalweni yeqembu kunasemidlalweni ngayinye. Emidlalweni yeqembu, isikhathi esiningi sichithwa ekuzilolongeni kwabadlali abaningi, kuyilapho kwezemidlalo ngayinye, i-toning ibalulekile ekusebenzeni.
Ngakho-ke, ngokwesilinganiso, abadlali bebhola lombhoxo (ngokusekelwe ekubukeni) banazo 15% amafutha. Umdlali ojwayelekile unesisindo esingu-91 kg, ubude buka-183 cm futhi une-BMI engama-27. Ngakho-ke, isisindo samafutha singaba ngu-14 kg. Kungathatha amakhulu amahora ukuthi lowo mfana agcine isisindo esifanayo semisipha futhi anciphise okuqukethwe kwamafutha ku-10%, ukuze i-BMI ibe ngama-26 njengoba sishilo ngenhla.