Uma ulandela ukudla okunciphisa umzimba, kufanele uqaphele kakhulu ukugwema ukuwohloka lapho ulahlekelwa isisindo. Lena inkinga enkulu ebhekene nabantu okufanele behlise isisindo esiningi. Ngoba kunzima kakhulu ukuthola isikhumba ukuze sihlale siqinile lapho ushintsha isisindo sakho kungazelelwe. Ngakho-ke, kungcono ukucabanga ngokugwema i-flaccidity kusukela ngesikhathi sokuqala.
Ikakhulukazi uma kungumbuzo wokulahlekelwa isisindo esikhulu nokuzumayo, isibonelo, ngemva kokukhulelwa noma lapho ulandela ukwelashwa kwezokwelapha ukuphatha ukukhuluphala. Kulezo zimo kukhona ukuguquka okuzumayo kwesisindo futhi ngokwemvelo, isikhumba asinaso isikhathi sokuzivumelanisa nezimo. Yilapho ama-flaccidity kanye nama-stretch marks efika, ngaphezu kwezinye izinkinga ezengeziwe.
Ungakugwema kanjani ukuwohloka lapho wehlisa isisindo
Uma kwenzeka ukulahlekelwa isisindo kunzima ngempela ukuthola isikhumba ukuze siphinde sibe nokunwebeka. Into eyenzeka kaningi abesifazane abathola isisindo esiningi ngesikhathi sokukhulelwa, lapho bekhulelwe abaningi isisu sikhula kakhulu. Noma kubantu abanokukhuluphala ngokweqile abathola imishanguzo enciphisa ikhono lesisu lokwehlisa isisindo ngendlela efanele.
Kulezi zimo, ukwelashwa kwesikhumba esigoqayo kuyinkimbinkimbi kakhulu, ngakho-ke kubalulekile ukubonisana nochwepheshe ukuze ahlole isimo kanye namathuba. Manje, uma ungakayiqali inqubo yakho yokunciphisa umzimba noma usanda kuqala, yisikhathi esingcono kakhulu sokusebenza esikhumbeni sakho ukuze uvimbele ukuwohloka. Qaphela lawa macebiso, zisebenzise zonke futhi ungaguquki kakhulu ukuze ufinyelele umgomo oyifunayo.
Izinsika ezintathu eziyisisekelo, ukuzivocavoca, ukudla kanye nezimonyo
Azikho izimangaliso futhi lokho kuyinto esesiyazi ngokuqinisekile. Kodwa ngomzamo, isamba sezici eziningana nokubekezela, kungenzeka ukuzuza imiphumela emangalisayo. Manje, ukuze ugweme i-flaccidity lapho ulahlekelwa isisindo, kufanele uhambisane nezinsika ezintathu eziyisisekelo. Bayini, kokubili ukuzivocavoca kwamandla kanye ne-cardio, ukudla okunempilo okuhlanganisa imisoco ethile kanye nokusetshenziswa njalo kwemikhiqizo yezimonyo eyenzelwe le njongo.
Ukuzivocavoca
Ukuze unciphise umzimba kubalulekile ukuzivocavoca, lokho kuyinto engenakuqedwa ngoba kuphela ngokudla okungenakwenzeka. Uma kufanele ulahlekelwe isisindo esiningi, uma okusele kungu-2 noma 3 kilos, kuzodingeka wenze izinguquko ezithile kuphela. Kodwa uma kuziwa ekunciphiseni isisindo, into evamile ukuthi sigxila okungenani amakhilogremu angu-10 Futhi lapho kufanele uzivocavoce.
Ukuvimbela ukuwohloka, ngokuvamile kwenzeka ezingalweni, esiswini, noma ezinqeni, kufanele uhlanganise i-cardio okushiswa ngayo amafutha, nokuzivocavoca kwamandla. Ipulanga lesisu liphelele kakhulu futhi usebenza umzimba wonke ngokuzivocavoca okukodwa. Ungakwazi futhi ukwenza ama-sit-ups, ama-squats, nokuzivocavoca okuklanyelwe ukuqinisa imisipha yeqembu elithile.
ukondla
I-hydration idlala indima ebalulekile ekunakekeleni isikhumba. Kufanele udle okungenani amalitha ama-2 amanzi ngosuku, kanye nokudla okunamanzi amaningi ukuze kufakwe amanzi ajulile. kufanele futhi zihlanganisa ukudla okunothe ngovithamini C no-E anesibopho sokuvuselela amangqamuzana esikhumba ngaphandle. Landela ukudla okuhlanganisa izithelo nemifino ecebile ngovithamini C no-E, njengezithelo ezisawolintshi, imifino enamahlamvu aluhlaza, noma okusanhlamvu.
Izimonyo
Izimonyo zingumngane omkhulu ekunakekelweni kwesikhumba ngazo zonke izindlela. Futhi okuningi uma kuziwa ekugwemeni ukuwohloka lapho ulahlekelwa isisindo. Imikhiqizo yakhelwe le njongo ziqukethe izinto ezisiza ukuvuselela isikhumba, igcine inamanzi futhi iqinile. Ngenxa yezithako ezisebenzayo ezibenzayo, ungasiza ngokubukeka kwangaphandle kwesikhumba. Manje, ngisho nezimonyo ezibiza kakhulu neziwubukhazikhazi azisebenzi ngokwazo. Ngenxa yalesi sizathu, kubaluleke kakhulu ukuhlanganisa ukuvivinya umzimba, ukudla kanye nezimonyo ukuze ugweme ukungabi nalutho lapho ulahlekelwa isisindo.