Indlela ukunquma isisindo sakho ekahle?

Ukuhlola ngokwakho ukuma wedwa on esikalini, kuyilapho abanye musa unamathisele ukubaluleka kwezibalo, futhi uthemba kuphela yena esibukweni. Iyini isisindo ekahle kufanele kube umuntu?

isisindo ekahle - ukubaluleka lapho umuntu azizwa kahle futhi ayinaso izifo ezibangelwa noma ezibhebhethekiswa ngokuba iphoshophosho noma ngokukhuluma Ngakolunye ezacile.

Kunezindlela eziningana ukunquma isisindo sakho ekahle, nakuba bobabili kwaba akunembile. Ifomula ukubala elikhulu esisindo avumelekile kwabanye abantu futhi cha sondelana abanye. Isisindo akuxhomekile nje kuphela esimweni ukukhula kodwa futhi ngohlobo kwalokho, ukusatshalaliswa amafutha, imisipha ivolumu mass, iminyaka, ubulili. Abantu bakwa-lobulinganako kanye nobudala, mayelana efanayo ngokuya umzimba, ungaba izinsimbi ezahlukene. Ngakolunye uhlangothi, njengoba sasinothando ubude nesisindo, abantu kungaba ukubukeka yenza okuhluke kakhulu, omunye eliyolungela uqine, kanye nezinye - fat kancane bese flabby.

Indlela ejwayeleke kakhulu ukunquma isisindo ekahle kuyinto ifomula - ukukhula lokususa amadoda ayikhulu nokukhula lokususa eyikhulu neshumi abesifazane. Lokhu ifomula afanelekile kakhulu abantu abade, kodwa akusebenzi emfushane abantu, abadala imisipha evuthiwe. Ngakho-ke, ukuguquguquka ezivunyelwe noma isiqondiso luphakathi 10%. Kulesi ifomula izinguquko zisetshenziswa abantu ngezansi 175 ngamasentimitha. Kulabo abangenalo ukukhula ngezansi 165 cm - 103 sisuswe ukukhula, abantu nokwanda kusuka 165 kuya 175 cm - ukhupha 106 uchibiyela kule formula futhi kuncike hlobo umzimba. Ukuze asthenics - esiphakeme, kuhle-boned - sisuswe ukubaluleka nomphumela 10%, i-hypersthenics - boned, esiyisigqigqi - engeza 10%.

Okuningi ngokunembile, singakwazi ukubala isisindo ekahle ngokuvumelana ifomula isuselwe Quetelet. Lokhu value ubizwa ngokuthi Inkomba umzimba mass. Ngokusho indlela, okuyinto evamile emhlabeni wonke, ngokuvamile odokotela. Ukuze abale umzimba mass index, isisindo kuyadingeka, ezithathwe amakhilogremu ehlukaniswa esigcawini ukuphakama ngamamitha yomuntu. Inani okuholela limelela kusilela noma ngokweqile isisindo evamile. Kuyinsakavukela liyinani kusuka 19 kuya 25. Uma okufundwayo ngezansi 19, bese kuba ngokuntuleka isisindo, uma ingaphezu 25, ngaleso sikhathi umuntu ukhuluphele.

Enye indlela elungile kakhulu ukuze uthole isisindo elilungile kubhekwa ukubala okuqukethwe amanoni + njengephunga iphesenti esisindo Imininingwane. Lokhu kungenziwa kuphela ngosizo imishini ekhethekile. Inani evamile 21 - 24% fat umzimba kwabesifazane, 14-17% kwabesilisa. Esikhathini sethu kwakukhona izikali ekhethekile, ngawo ungakwazi ukunquma hhayi kuphela isisindo kodwa futhi iphesenti fat umzimba.

Kukhona enye indlela esingathola ukunquma isisindo ekahle - yokukala okhalweni selilonke. Uma okhalweni selilonke okukhulu kuka-80 amasentimitha, bese sikwazi ukukhuluma ukhuluphele. Uma okhalweni selilonke ingaphezu 88 amasentimitha, kuba mbuzo hhayi kuphela enaleni amafutha, kodwa futhi abalulekile umzimba okunayo izitho zangaphakathi.

eduze isisindo ekahle kanjani ibonisa isilinganiso okhalweni selilonke hip selilonke. Udinga ukukala obungazungeza okhalweni okhalweni bahlukanise Inani lokuqala kuya wesibili. Ukuze abesifazane, inkomba engcono ubhekwa umphumela - 0.7, kanye nendinganiso - akukho kuka 0.85. Ngoba abantu, kuyinsakavukela liyinani esingaphansi 1. Uma lokhu isilinganiso kuyinto esezingeni evamile, isisindo somzimba elilungile ngokuya impilo. Le ndlela aluphelele ngoba engenzi acabangele okuqukethwe imisipha nezicubu adipose.

Enye indlela ukunquma isisindo ekahle - nesilinganiso emphethweni mpo fat eduze inkaba. Uma nesibaya kungaphansi kwama-2 amasentimitha, isisindo - evamile, uma kwakunamabandla angaphezu kuka-2 cm, isisindo okweqile likhona. Ububi le ndlela kubhekwa ukuthi kungenzeka ayilungile bamba emphethweni.

Lokubaluleke kakhulu impilo yokuphila kanye neminyaka okulindeleke iyona kwasendaweni kwezicubu adipose. Uma kwakhiwa amahwahwa ngaphansi kwesikhumba, kuba - ukukhuluphala neuropathy, uma - emhlabeni izitho zangaphakathi, ibizwa ngokuthi emaphakathi ukukhuluphala. Uhlobo ukukhuluphala yesibili inesihloko nomthelela omubi kakhulu empilweni.