Ukuzivocavoca yingxenye ebalulekile yokuzinakekela uma une- polycystic ovarian syndrome , noma i-PCOS. Abesifazane abane-PCOS basengozini enkulu yesifo senhliziyo nesifo sikashukela , izimo ezingavinjelwa ngokusebenzisa umzimba.
Ukuzivocavoca kuzokusiza ukuba ulahlekelwe isisindo noma ugcine isisindo esinempilo - into evame ukuba nzima kwabesifazane abane-PCOS.
Ngaphezu kwalokho, ukuvivinya umzimba kuye kwaboniswa ukunciphisa umfutho wegazi kanye namazinga ephansi wegazi we-cholesterol.
Awudingi ukujoyina i-gym noma ukuthenga ithani lemishini yokuzivocavoca ebizayo. Konke okudingayo yizinto eziyisisekelo okungenzeka ukuthi uthola kuzo zonke izindlu. Kodwa ngaphambi kokuqala, sicela uxhumane nodokotela wakho.
Kunezimiso ezintathu eziyisisekelo zokuzivocavoca, ukuthi lapho zisetshenziselwa, ziyasiza: impilo ye-cardiovascular, ukuqeqeshwa kwesisindo, nokuzivumelanisa nezimo. Nansi okudingeka ukwazi.
Impilo Yenhliziyo
Inhliziyo yakho iyisiphako esidinga ukuvivinya umzimba ngendlela efana ne-biceps yakho, i-quadriceps, ne-hamstrings. Ukuliqinisa kuzomenza lishaye ngokuphumelelayo futhi lingasiza ukunciphisa ingozi yesifo senhliziyo.
Ukuqeqeshwa kwe-Cardio kuyadingeka ukuthi ushise amakholori. Nakuba ukuqeqeshwa kwesisindo ngokuqinisekile kuzothuthukisa isisindo, ukuvivinya umzimba kuyindlela kuphela yokuzivocavoca eyokwehlisa empeleni amafutha omzimba.
Uma ungazange uthathe iqhaza kunoma yiluphi uhlobo lokuzivocavoca ezinyangeni eziyisithupha zokugcina, noma uhlala impilo yokuphila , kubalulekile ukuqala kancane. Ukuzikhandla ngokweqile kungaba yingozi, futhi kudangele.
Umqondo uwukuthola isilinganiso senhliziyo yakho endaweni yayo eqondisiwe. Nakhu ukuthi ungathola kanjani izinga lenhliziyo yakho.
Hlela ukugcina isilinganiso senhliziyo yakho kuleyo ndawo ngamaminithi angu-30. Qinisekisa ukuthi uqala ngesilinganiso esincane / senhliziyo inhliziyo imizuzu engu-5 ukufudumala futhi futhi emizuzwini emihlanu emva kwalokho ukupholisa phansi.
Qala ngezifundo ezintathu kuya kwezingu-4 ngeviki, imizuzu engama-30 kuya ku-45 iseshini ngayinye. Uma ungeke ukwazi ukwenza amaminithi angu-30, yenza okusemandleni akho futhi usebenze kuwo. Ukuhamba, ukuhamba ngebhayisikili nokubhukuda yizinto ezinhle kakhulu zokuqala.
Isisindo sokuqeqeshwa
Abantu abaningi, abesifazane ikakhulukazi, basatshiswa ngokuqeqeshwa kwesisindo, kodwa akufanele ube khona. Ukuqeqeshwa kwesisindo kungaba njengento elula noma ehilelekile njengoba ufuna. Ngaphandle kokwenza ube namandla, ukuqeqeshwa kwesisindo kuyadingeka ukuze uqinise amathambo nemisipha yakho futhi udale ukubukeka okungaphezulu kwe-toned.
Uma uqala kuqala, awudingi ubulungu bokuzivocavoca noma imishini ewusizo ukuze uthole umsebenzi omkhulu. Ungathola ama-resistance bands noma isethi elula yama-dumbbell esitolo sakho sezemidlalo sangakini ngezindleko eziphansi.
Khetha okungenani ukuzivocavoca okulodwa kweqembu elilodwa elikhulu lomzimba: isifuba, amahlombe, i-biceps, i-triceps, emuva, i-abs, amathole, i-quadriceps, kanye ne-hamstrings.
Sebenzisa isisindo esikuvumela ukuba uqedele isethi ngenkathi ugcina ifomu elifanele, kodwa kunzima ukubuyela emuva okumbalwa. Ngokuvamile, kufanele uhlose amasethi amathathu we-10 kuya ku-12.
Okubaluleke kakhulu njengoba ukuvivinya umzimba yisikhathi sokuphumula ngemuva kwalokho. Imisipha yakho idinga isikhathi sokuphindaphinda nokwakha imfucumfucu eminingi ngaphambi kokuba uhlanganyele nabo kwenye i-Workouts, cishe amahora angu-48.
Futhi, kubalulekile ukuqhubeka nselele inselele imisipha yakho ukuze ingajwayele ukusebenza. Udinga ukushintsha umsebenzi, ukwandisa isisindo noma ushintshe iphethini ye-reps futhi ubeka njalo.
Zama lokhu kokusebenza komzimba wonke wabaqaphi ukuze uqalise.
Ukuvumelana nezimo
Ukwehlisa kuyisici esibalulekile kodwa esingawunaki ngaso sonke isikhathi sokusebenza okuvamile. Ikhulula imisipha, isiza ukuvimbela ukulimala futhi ivumela umzimba wakho ukuba uhambe ngendlela engaphezulu ketshezi.
Ukwehlisa kufanele kwenziwe ngemuva kokuzivocavoca uma imisipha isathuthukile. Zama ukukhomba zonke izicubu ozisebenzisayo phakathi nokuzivocavoca kwakho. Hlala ekutheni imizuzwana engu-15 kuya kwezingu-30 uze uzizwe udonsa kancane.
Qinisekisa ukuthi ungazishiyi kanzima kakhulu, futhi ungalokothi uqhume, noma ungase ubungozi ukudonsa isidumbu .
Ukuqalisa
Ungakwazi ukuhlela isimiso sakho sokuzivocavoca ngezindlela eziningana kuye ngokuthi izinga lakho lokuzivocavoca nezinkinga zesikhathi. Nazi ezinye iziphakamiso:
- Imizuzu engu-30 ye-cardio 3 kuya kwezinsuku ezine ngesonto. Target eyodwa noma amabili amaqembu omzimba ukuze uqeqeshwe isisindo ngosuku ngalunye bese wenza izivivinyo ezimbili kuya kwezingu-3 ukuze usebenzise imisipha ngayinye. Qedela ukuzivocavoca ngalunye ngezinga elihle. Qiniseka ukuthi uhlanganisa usuku lokuphumula isonto ngalinye.
- Imizuzu engu-30 ukuya kwemizuzu engu-45 ye-cardio izinsuku ezintathu kuya kwezingu-4 ngesonto. Ngamaviki amabili ngesonto (kungaba ezinsukwini zakho ze-cardio, ngokuya ngokutholakala kwesikhathi sakho), yenza umzimba ogcwele umzimba, usebenzise wonke amaqembu amakhulu ama-muscle (ama-1 kuya ku-2 umzimba). Qedela umsebenzi ngamunye nge-stretch, bese ufaka usuku lokuphumula.
- Imizuzu engu-30 ukuya kwemizuzu engu-45 ye-cardio izinsuku ezintathu kuya kwezingu-4 ngesonto. Gwema ukuqeqeshwa kwesisindo sakho usuku ngalunye ngalolu hlobo: usuku ngalunye lomzimba womzimba, wesisu nesisu somzimba ophansi. Phinda leli phethini kabili, bese uzinika usuku lokuphumula. Yiqiniso, qiniseka ukuthi welula emva kokuqeqeshwa komunye.