Ukuzivocavoca yingxenye ebalulekileyo yokuzinyamekela ukuba unayo i- polycystic ovarian syndrome , okanye i-PCOS. Abasetyhini abane-PCOS basengozini enkulu yesifo senhliziyo nesifo sikashukela , imiqathango enokuthi ithintelwe ngokusetyenziswa.
Ukuzivocavoca kuya kunceda ukuba ulahlekelwe isisindo okanye ugcine isisindo esifanelekileyo - into edla ngokuba nzima kubafazi abane-PCOS.
Ukongezelela, uvavanyo luye lwaboniswa ukunciphisa uxinzelelo lwegazi kunye namazinga e-blood cholesterol aphantsi.
Awudingi ukujoyina i-gym okanye uthenge itoni yezinto zokusebenza ezibiza kakhulu. Konke okufunayo yizinto ezithile ezisisiseko ongayifumana ukusuka kwindlu. Kodwa ngaphambi kokuqalisa, nceda uqhagamshelane nodokotela wakho.
Kukho imigaqo emithathu yoqheliselo, ukuba xa isetyenziswe, inomsebenzi: impilo ye-cardiovascular, ukuqeqesha umzimba kunye nokuguquguquka. Nakhu okufuneka ukwazi.
Impilo Yomzimba
Inhliziyo yakho iyimisipha efuna umzimba ngokubanzi kunye ne-biceps yakho, i-quadriceps, kunye ne-hamstrings. Ukuqiniswa kuya kwenza ukuba itshaywe ngokufanelekileyo kwaye inokunceda ukunciphisa ingozi yesifo senhliziyo.
Uqeqesho lweCardio luyimfuneko kwakhona ukutshisa iikhalori. Nangona uqeqesho lobunzima luya kuthi lube nesisipha, ukuvuthwa komzimba kukuphela kwendlela yokuzivocavoca eya kunciphisa amanqweno omzimba.
Ukuba awuzange uthathe inxaxheba kuyo nayiphi na indlela yokuzilolonga kwisithuba seenyanga ezintandathu zokugqibela, okanye uhlala ngendlela yokuphila , kubalulekile ukuqala ngokukhawuleza. Ukuzibhokoxa kakhulu kunokuba yingozi kwaye kukuphazamise.
Ingcamango kukufumana izinga lentliziyo yakho kwindawo ekujoliswe kuyo. Nantsi indlela yokufumana isantya senhliziyo yakho.
Nenjongo yokugcina intliziyo yakho kwizinga kuloo mizuzu engama-30. Qinisekisa ukuba uqale ngezinga eliphantsi / izinga lentliziyo imizuzu emihlanu ukufudumala kwakhona kwakhona imizuzu emihlanu emva kokupholisa.
Qala ngeeseshoni ezi-3 ukuya kwezi-4 ngeveki, malunga ne-30 ukuya kwe-45 imizuzu nganye kwiseshoni. Ukuba awukwazi ukuyenza imizuzu engama-30, yenza okusemandleni akho kwaye usebenze kuyo. Ukuhamba, ukugibela ibhayisikili, nokubhukuda yimisebenzi emihle kakhulu ukuqala.
Ukuqeqeshwa kobunnzima
Abantu abaninzi, abasetyhini ngokukodwa, basongelwa uqeqesho lobunzima, kodwa akufanele ube. Ukunyusa uqeqesho kungenza kube lula okanye kubandakanyeke njengoko ufuna ukuba. Ngaphandle kokwenza unamandla, uqeqesho lobunzima luyimfuneko ukuqinisa amathambo kunye nezihlunu zakho kunye nokwenza umboniso ongaphezulu.
Xa uqala kuqala, awudingi ubulungu bokuzivocavoca okanye izixhobo ezinobungqina bokufumana umsebenzi omkhulu. Unokufumana amanqwanqwa okumelana okanye isethi esilula seendumbulu kwisitishi sakho sezemidlalo sendawo ngexabiso eliphantsi.
Khetha ubuncinane umzimba omnye kwiqela elithile le-muscle: isifuba, amahlombe, i-biceps, i-triceps, i-back, i-abs, i-calves, i-quadriceps, kunye ne-hamstrings.
Sebenzisa isisindo esivumela ukuba ugqibe ukusetywa ngelixa ugcina ifomu elifanelekileyo, kodwa kunzima kwii-reps ezimbalwa zokugqibela. Ngokuqhelekileyo, kufuneka ujonge iisethi ezintathu ze-10 ukuya kwi-12.
Kubaluleke nje ngokuba umsebenziso wukugqibela emva koko. Imisipha yakho idinga ixesha lokuhlaziya kunye nokwakha iimfayili ezininzi ze-muscle ngaphambi kokuba uzibandakanye kwenye indawo yokuzonwabisa, malunga neeyure ezingama-48.
Kwakhona, kubalulekile ukuqhubeka umngeni kwimisipha yakho ukuze bangaqhelekanga ekusebenzeni. Udinga ukutshintsha umsebenzi, ukwandisa ubunzima okanye utshintshe umzekelo we-reps kwaye ubeka rhoqo.
Zama oku kusebenza kwamandla omzimba wabaqalayo ukuba baqalise.
Ukuzinza
Ukubamba iqhosha elibalulekileyo kodwa elisoloko lingahoywa yinto yokusebenza rhoqo. Ikhulula izihlunu, inceda ukunqanda ukulimala kwaye ivumela umzimba wakho ukuba uhambe ngendlela engaphezulu.
Ukulungiswa kufuneka kwenziwe emva kokufunda konke xa izihlunu zishushu. Zama ukujolisa nganye kwiimisipha ozisebenzisayo ngexesha lokuzivocavoca. Ncike ekutyekeni imizuzwana engama-15 ukuya kwe-30 de uve
Qinisekisa ukuba ungazitshizi nzima kakhulu, kwaye ungalokothi uqhube, okanye ungasengozini yokudonsa imisipha .
Ndiyaqalisa
Unokuyilungisa inkqubo yakho yokuzilolonga ngeendlela ezininzi ngokuxhomekeke kwinqanaba lakho lokuqina kunye nexesha lexesha. Nazi ezinye iziphakamiso:
- Imizuzu engama-30 ye-cardio 3 ukuya kwiintsuku ezine ngeveki. Iithagethi enye okanye amaqela emisipha emibili yokuqeqesha ubunzima ngosuku ngalunye kwaye wenze ama-2 ukuya ku-3 amaqhinga omzimba ngamnye osebenzayo. Ukugqiba umsebenzi ngamnye ngokulula. Qiniseka ukuba uquka usuku lokuphumla ngeveki.
- Imizuzu engama-30 ukuya kwe-45 ye-cardio 3 ukuya kwiintsuku ezine ngeveki. Ngezihlandlo ezimbini ngeveki (ingaba kwiintsuku zakho ze-cardio, ngokuxhomekeka ngexesha lakho lokufumaneka), yenza umsebenzi opheleleyo womzimba, usebenzise onke amaqela amaninzi emisipha (i-1 ukuya ku-2 umzimba). Ukugqiba umsebenzi ngamnye ngokulula, kwaye uquka usuku lokuphumla.
- Imizuzu engama-30 ukuya kwe-45 ye-cardio 3 ukuya kwiintsuku ezine ngeveki. Gweba uqeqesho lwakho losuku ngalunye ngalolu hlobo lulandelayo: usuku ngalunye lomzimba osemzimbeni, esiswini, nangaphantsi umzimba. Phinda le patheni kabini, kwaye zinike ixesha lokuphumla. Ewe, qiniseka ukuba ulula emva komsebenzi ngamnye.