Unyaka nonyaka, xa ubusika buqala ukuthamba kwaye kuvela imisebe yokuqala yelanga, abantu bayakhawuleza ukuya ukunciphisa ubunzima obuqokelelweyo uze ufike ehlotyeni unomzimba omncinciAbantu abaninzi bayayishiya le njongo kude kube ngumzuzu wokugqibela baze bafune iindlela ezikhawulezayo "zokungena kwilokhwe yomtshato," bazive bengcono xa besekhefini, okanye bangene nje kwimigangatho yobuhle ebalaseleyo.
Kwimeko enjalo, umntu odumileyo "I-Operation Bikini", ingcamango ethe yavela kwingcinga ehlangeneyo kwaye oku kudla ngokuhamba nokutya okungafanelekanga, ukuzilolonga kwangaphambili, kunye neengcebiso ezininzi kwimidiya yoluntu. Nangona kunjalo, emva koku kungxamiseka, kukho... Iintsomi zesondlo, iindlela zoqeqesho ezingalunganga, kunye neengozi zokwenyani kwimpilo yomzimba nengqondo nto leyo iingcali ezininzi ezizama ukuyiphikisa.
Intsomi malunga nokusebenza komzimba weBikini: ukungxama, isiphumo sokubuyela umva kunye nempilo esengozini
Kwabo banolwazi ngezondlo ezifana no-Irene Muñoz Hormigo wase-Extremadura, Ingcinga yokufezekisa "umzimba wasehlotyeni" kwiiveki ezimbalwa ngokusika kakhulu iikhalori Liyintsomi eyingozi kakhulu le. Njengoko yena ngokwakhe esitsho, kunokwenzeka ukunciphisa umzimba ngokukhawuleza ngokungatyi, kodwa Isiphumo sokubuyela umva siqinisekisiwe.Ubunzima buyabuya, ngokufuthi bunomdla, xa imikhwa yokutya eqhelekileyo iphinda iqalwe.
Ngaphaya kwesikali, olu tshintsho lunokubangela Ukunqongophala kweevithamini kunye neeminerali, ukudinwa rhoqo, ukuncipha kwemisipha, kunye nokungalingani kwamahomoniKwinqanaba lengqondo, i-Operation Bikini, eqondwa njengogqatso oluchasene nexesha, iluncedo. ulwalamano oluphosakeleyo nokutya kunye nomzimba womntu, ukusa kwinqanaba lokuba, kwiimeko ezinzima kakhulu, kubekho iingxaki zokutya.
Kwindlela kaMuñoz yokwenza izinto, kuqhelekile ukubona abantu befika belindele ukubona iziphumo "ngoko nangoko." Nangona kunjalo, indlela yakhe yokwenza izinto iya kwelinye icala: Okokuqala, iseka isiseko semfundo yesondlo.aze emva koko enze uphando lomntu ngamnye oluqwalasela imetabolism, indlela yokuphila, izinto azikhethayo, kunye nembali yempilo. Enolu hlalutyo esandleni sakhe, ugxininisa ukuba Imithetho eqhelekileyo kunye nokutya okukopishwayo nokuncamathiselwayo akusebenzikuba umntu ngamnye uneemfuno ezahlukeneyo.
Injongo ayicebisayo kukungabi "kukutya ukutya okuncinci" kangangeeveki ezimbalwa, kodwa yakha imikhwa enokugcinwa iminyakarhoqo zidityaniswe nokuzilolonga okulungiselelwe imeko nganye. KuMuñoz, ukutya ukutya okuncinci akuthethi ukuba ulambile, kodwa ukufunda ukutya ngengqondo nokunxulumana nokutya ngendlela eyahlukileyo.
Ukutya "okutshisa amafutha", iicarbohydrate ezidityaniswe needemon, kunye neemveliso "ezikhaphukhaphu"
Enye yezona klasikhi zibalaseleyo ze-Operation Bikini yileyo icingelwayo Ukutya "okutshisa amafutha" okuthembisa ukunciphisa umzimba wakho ngokululaUIrene Muñoz ucacile kule ngongoma: ngenxa yoko, azikho. Ezinye iimveliso, ezifana nokutya okuneziqholo okanye iti eluhlaza, zisenokuba yonyusa kancinci inkcitho yamandla ngexesha lokugaya ukutyaKodwa kukho umahluko omkhulu phakathi koko "nokunyibilikisa" amafutha. Ukusekela icebo lokunciphisa umzimba kwezi ntlobo zamabango, enyanisweni, kukuchitha ixesha.
Enye impazamo eqhelekileyo njengoko ihlobo lisondela kukuba susa ngokupheleleyo iicarbohydrates ngengcinga yokukhawulezisa ukwehla kobunzima. Ngokwembono yesondlo, esi sigqibo asinto ingaqhelekanga: iicarbohydrates umthombo oyintloko wamandla engqondweni nakwimisiphaNgaphandle kwazo, ukusebenza komzimba nokwengqondo kuyawohloka. Eyona nto ibalulekileyo asikokuzisusa, kodwa kukuzisusa. Lungisa ubungakanani kwaye ubeke phambili imithombo yomgangatho njengemifuno, iimbotyi, isonka se-wholemeal okanye se-rye.
Iishelufu zeevenkile ezinkulu nazo zizalisa iimveliso "ezikhanyayo" kunye "nezingu-0%" xa kuqala isizini ye-Operation Bikini. UMuñoz ucacisa ukuba Ileyibhile "elula" ibonisa kuphela ukwehla kwe-30% ubuncinane kwiswekile kunye/okanye iikhalori xa kuthelekiswa nemveliso yokuqala.Kodwa oko akuyenzi ngokuzenzekelayo ibe sempilweni. Kwiimeko ezininzi, malunga ukutya okucutshungulwe kakhulu okungacetyiswayo, njengeesosi okanye iimargarine.
Ingcebiso esisiseko ngeli xesha lonyaka—nangonyaka wonke—kukufunda Funda uluhlu lwezithako ngaphaya kwezimangalo ezinkulu ezikwiphakhejiIsonka esibhengezwa njengomgubo opheleleyo, umzekelo, sinokuba ne-50% yomgubo opheleleyo; kwimeko enjalo, umgangatho waso awulungelanga kwaphela. Ngokufanayo, ukuba iiswekile, iisiraphu, okanye iioyile ezicociweyo ezifana neoyile yesundu zibonakala phakathi kwezithako zokuqala, Le yimveliso ekufuneka igcinelwe amaxesha athile..
Ingcali yesondlo isikhumbuza ukuba malunga ne-90% yoko sikutyayo kufuneka kuvele ukutya okuncinci okanye okungalungiswanga, ishiya ukutya okupakishwe ngepakethe okunoluhlu olude lwezinto ezongeziweyo ngasemva. Ngaloo ndlela iyonke, Amafutha asempilweni—amafutha angahluthwanga—avela kumandongomane, intlanzi enamafutha, i-avokhado, okanye i-extra virgin olive oil adlala indima ebalulekileyo. ngaphakathi kokutya okunesondlo.
Ukutya okumangalisayo, amayeza okunciphisa umzimba kunye nobunzima boshishino
Okwangoku, eSpain nakwamanye amazwe aseYurophu, Ukuthengiswa ngokungekho mthethweni kwamayeza okunciphisa umzimba, ingakumbi nge-intanethiIngcali yesondlo ilumkisa ukuba la mayeza Zifanele zisetyenziswe kuphela phantsi komyalelo kagqirha. kwaye ngaphakathi kwendlela ebanzi equka utshintsho kwindlela yokuphila kunye nokulandelelana kobuchwephesha. Akukhuthazwa ukuthenga ezi mveliso ngokuzimela kunye nokuzinyanga ngokwakho. Kubeka impilo emngciphekweni omkhuluingakumbi xa imvelaphi okanye ukwakheka kwayo kungaziwa.
Olu luhlu lokungxama, ukutya okukhawulezayo, kunye neepilisi yinxalenye yendlela ebanzi ababhali abaninzi abayihlalutyileyo nzulu. Isazi sefilosofi uKate Manne, umzekelo, sichaza indlela "Ishishini lokutya" elidala lizifihlile phantsi kwesambulela "sempilo-ntle"Abantu abasathethi kakhulu ngokutya ukutya okuncinci, kodwa bathetha ngokuqalisa "uhambo lwempilo" okanye "ukulungisa" umzimba, nangona injongo isekukubumba ubunzima kunye nesimo somzimba sibe yinto emxinwa kakhulu.
UManne ukhumbula loo nto Ukutya okunemiqathango kunezinga eliphezulu kakhulu lokungaphumeleli kwixesha elideUmzimba uthatha ukuncipha okukhulu kwamandla njengosongelo kwaye uqalise iindlela zokubuyisela ubunzima obulahlekileyo. Ngoko ke, ukutya ngokuphindaphindiweyo kuba, ngokumangalisayo, esinye sezona zinto zibalaseleyo zokuqikelela ubunzima kwiminyaka edlulileyoNangona kunjalo, ziyaqhubeka zithengiswa njengesisombululo esiqhelekileyo.
Kuhlalutyo lwakhe, lo mbhali ukwabonisa indlela I-Fatphobia ichaphazela i-Operation Bikini kunye nenkolo yokubhityaAbantu abanemizimba emikhulu bagwetywa njengabavilaphayo okanye abangakhathaliyo, abazinaki ngokupheleleyo izinto ezifana nemfuza, iimeko zokuphila, okanye iimpawu zonyango. Isiphumo yinkqubo evumela Iyawuthoba umgangatho wemizimba ethile, kungekuphela nje ngokwempilo, kodwa nangokuziphatha, ngokwesondo, nangokwengqondo.kwaye ewela ngakumbi kubafazi, abaxabiso labo lentlalo liqhubeka linxulunyaniswa kakhulu nenkangeleko yomzimba.
Uqeqesho loMzimba weBikini: Amandla, iCardio, kunye neendlela ezikrelekrele
Kunye notshintsho kwindlela yokutya, utyando lwe-"Bikini Body" ludla ngokuguqulelwa kwi-"Bikini Body". ukuthontelana okukhulu kwiindawo zokuzivocavoca nakwiiklasi zamaqela, rhoqo ngaphandle kokucwangcisaImidiya yoluntu izele ziingcebiso "zemisebenzi yokugqibela yokuzilolonga" yamalungu emilenze, amathumbu, okanye imilenze. Abaqeqeshi bobuqu baseSpain baqalile ukuqonda le miyalezo ukuthintela ukukhungatheka nokwenzakala.
Umqeqeshi womzimba uJavier Bernal, okhuthele kakhulu kumaqonga afana neTikTok, uthetha nabo baya ejimini, Benza into encinci kuyo yonke into baze bagqibe ekubeni bazive ngathi abakaphumeleli.Umyalezo wakhe uthi ingxaki ayikokunqongophala komgudu, kodwa kukungabikho kwesicwangciso esicacileyo. Endaweni yokubopha oomatshini ngokungacwangciswanga, ucebisa iindlela ezicwangcisiweyo ezisebenza amaqela athile emisipha kwaye zivumela inkqubela phambili iveki neveki.
Kwenye yeengcebiso zakhe kubafazi abafuna ukuphucula umzimba wabo ongezantsi, uBernal ucebisa ukuba baqale ngo umlenze ohleli phantsi Ukuqinisa izihlunu ze-hamstring, yenza iiseti ezine, unyusa umthwalo kancinci kancinci. Emva koko, cebisa iindlela zokuxhwila —ehleli phantsi, ematshinini kwaye enebhendi yelastiki— eneziphindaphindo ezininzi zokujolisa esinqeni nakwindawo ye-gluteal.
Iseshoni igqitywe ngemithambo yehlabathi efana Umatshini wokuqubha ongaphambili, wenziwa kwiiseti ezahlukeneyo zokuphindaphinda ezili-12Kwaye i-hip thrust ethandwayo, enye yezona ntshukumo zisebenzayo zokuphuhlisa ama-glutes xa zenziwe ngendlela elungileyo. Ngaphaya kwendlela ethile yokusebenza, umyalezo ophambili kukuba Kucetyiswa ukuba ucwangcise uqeqesho lwakho, ubhale phantsi inkqubela yakho, kwaye uphephe ukwenza izinto ezintsha yonke imihla..
Ezinye iingcali zokuzilolonga, ezifana nomqeqeshi osebenza eMadrid kunye nochwephesha uCarla Belén Gutiérrez Sánchez, zigxila kuhlobo lomsebenzi ekufuneka ubekwe phambili xa ufuna umsebenzi. ukunciphisa amafutha kunye nokuphucula ukwakheka komzimbaIngcebiso yakhe icacile: qala ku Inkqubo elungileyo yoqeqesho lokuqinisa amandla yokwakha nokugcina ubunzima bemisiphakuba izihlunu zinxulumene ngokusondeleyo nesantya se-basal metabolic—amandla asetyenziswa ngumzimba nokuba uphumle—.
I-Cardio, i-HIIT kunye noqeqesho oluhambelanayo: yintoni esebenza ngokwenene "ekutshiseni" amanqatha
UGutiérrez Sánchez ukhumbula oko Akukho nkqubo yoqeqesho lomlingo esebenza kuwo wonke umntu.kodwa kukho imigaqo ngokubanzi exhaswa bubungqina. Enye yazo kukudibanisa iindlela ezahlukeneyo zemetabolism kunye namandla omzimba, ukutshintshana uqeqesho lokuqinisa amandla oluneeseshoni ezigxile ekuphuculeni inkqubo yentliziyo nokuphefumlaOlu didi lubizwa ngokuba luqeqesho oludibeneyo okanye oludibeneyo.
Enyanisweni, oku kunokuguqulelwa kwiiveki ubuncinane iiseshoni ezintathu, ukuxuba iibhloko zamandla kunye neebhloko ze-cardioKubantu abanamava athile, ukwahlula uqeqesho ngezakhono (umzekelo, amandla ngolunye usuku, uqeqesho olunexesha elifutshane ngolunye usuku, iiseshoni ezinde eziphantsi koxinzelelo ngolunye usuku) kunokuba nomdla kakhulu.
Enye yeenkolelo ezinzulu kakhulu kwingcamango ethi "Operation Bikini" kukuba "Amafutha aqala ukutsha emva kwesiqingatha seyure se-cardio"Ingcali icacisa le ngcamango: ekuphumleni, ii-lipids sele zingumthombo oyintloko wamandla, kwaye ngexesha lokuzilolonga Umzimba udibanisa amafutha ahlukeneyo ngokuxhomekeke kubukhali kunye nobude bexeshaKwizinga eliphakathi nelihlala lihleli, ipesenti yamandla avela kumafutha inokuba phezulu, kodwa ukuba umthamo wonke womsebenzi uphantsi, iindleko zeekhalori ziya kuhlala zilinganiselwe.
Ekubeni abantu abaninzi bengenalo ixesha elininzi lokuqeqesha, enye indlela esebenzayo kukuba Iiprotokholi zoqeqesho lwexesha eliphakathi ngamandla aphezulu, ezaziwa ngokuba yi-HIITOlu hlobo loqeqesho ludibanisa amaxesha amafutshane anzima kakhulu—anokufikela kwi-90-100% yamandla okuphefumla kwentliziyo—namaxesha okuchacha. NgokukaGutiérrez Sánchez, i-HIIT ivumela Zinika umgangatho ophezulu wokuvuselela ngexesha elincinci, zinciphisa impembelelo yamalungu, kwaye zonyusa iindleko zeekhalori nokuba emva kweeyure emva kokuba iseshoni iphelile..
Noko ke, uyalumkisa oko Akucetyiswa ukuba uqalise ngobuchule boqeqesho oluphezulu ukuba awunaso isiseko sangaphambili.Kungangcono ukuqala ngokubetha umzimba omfutshane malunga ne-70% yomthamo wakho ophezulu kwaye kancinci kancinci wonyuse amandla njengoko umzimba wakho uqhelana notshintsho. Ngale ndlela, ungafumana iingenelo zoqeqesho oluthatha ixesha ngaphandle kokwandisa umngcipheko wokwenzakala okanye ukuzilolonga kakhulu.
Kunye ne-cardio, umqeqeshi ugxininisa ukuba Isikhuthazo samandla kufuneka sanele ukwenza izihlunu zikwazi ukuziqhelanisa.Akunjalo ukwenza ii-squats ngaphandle kobunzima, rhoqo ngaphandle kokuphumla ixesha elide—okugqibela ngokuba ngumsebenzi we-metabolism—njengoko Nciphisa inani lokuphindaphinda kwaye wandise umthwalo ngeebhendi, ubunzima, okanye utshintsho kwinkxaso.Kwimeko yesibini, umzimba uphucula amandla awo okufumana imicu yemisipha kunye nokuhambisa ubunzima obungakumbi, nto leyo eluncedo kakhulu ekugcineni izihlunu ngexesha lokulahlekelwa ngamafutha.
Ngaphaya kwejimu: i-cardio, ukutya okunesondlo, kunye nezithembiso zobuxoki
Umqeqeshi wobuqu uSergio Peinado, owaziwa kakhulu ngomsebenzi wakhe wokufundisa eSpain, uhlala egxininisa ukuba Ukugxininisa lonke icebo lakho lokunciphisa umzimba kwi-cardio akuyi kuphumelelaNgokutsho kobungqina besayensi obukhankanyiweyo, umthambo we-aerobic usempilweni kwaye unceda ukonyusa iindleko zamandla, kodwa Ngaphandle koqeqesho lokuqinisa umzimba kunye nokutya okufanelekileyo, iziphumo azizukuphumelela..
UPeinado ugxininisa ukuba Awunakufumana ubunzima bemisipha okanye uphucule ngokwenene ukunyamezela ngokutya kuphela.Usikhumbuza ukuba ukuzilolonga kubaluleke kakhulu kunokuba kukholelwa rhoqo, yiyo loo nto ekhetha ukubona abantu abatyebe kancinci kodwa besebenza ngokomzimba, kunokuba babone abantu abancinci nabahleli phantsi.
Kwicandelo lezongezo, uphendula ngononophelo omnye wemibuzo ephindaphindwayo ye-Operation Bikini: Ngaba ii-protein shakes ziyakunceda ukuba ufumane izihlunu? Impendulo yabo kukuba banokuba luncedo logama nje Ukutya ngokubanzi sele kunika ubungakanani obufunekayo beproteniEzi shakes ziyindlela elula yokufikelela usukelo lwakho lwemihla ngemihla xa ukutya kuphela kungaqinisekisi oko, kodwa azakhi izihlunu zodwa. Ngaphandle koqeqesho lwamandla, ubunzima bemisipha abukhuli, nokuba zeziphi izongezo ezisetyenzisiweyo.
Ekugqibeleni, abaqeqeshi bayavumelana ngengcamango enye echitha izithembiso ezininzi ezikhawulezileyo ngaphambi kwehlobo: Akukho zimfutshane okanye iimveliso zemimangaliso ezisetyenziswa kwihlabathi liphelaOkusebenzayo, eSpain nakwamanye amazwe aseYurophu, kukulungisa indlela esetyenziswa ngayo amandla kunye nokunika ingqalelo kumgangatho wokutya. Hamba rhoqo, ubeke phambili amandla, kwaye uwadibanise ne-smart cardio..
Kuloo nxaki, amanye amaqhinga afana lungisa ifestile yokutya okanye uloliwe ukwimeko yokuzila ukutya Ezi ngcebiso zinokuba nengqiqo kwabanye abantu, kodwa impendulo icacile. Abanye abantu baqaphela ukusetyenziswa kwamafutha ngcono xa bezilolonga bengenanto, ngelixa abanye, bekwimeko efanayo, beziva bebuthathaka kwaye bafumana ukuba amandla abo okuzilolonga alinganiselwe. Yiyo loo nto iingcali zicebisa Soloko ufuna ingcebiso yesondlo efanelekileyo kwaye ulumkele imiyalezo elula okanye iifashoni ezidlulayo ngaphandle kokuxhaswa yisayensi..
Ngokubanzi, i-Bikini Operation njengoko iqhele ukucingelwa — ngokukhawuleza, ngokugqithisileyo kwaye igxile kuphela kwinkangeleko yomzimba — Igqibela ngokubangela ukudana okungaphezulu kunokuba nempilo-ntle.Ngokwahlukileyo kule modeli, iingcali zezondlo, abaqeqeshi, kunye neengcali zempilo zicebisa utshintsho kwindlela ezijonga ngayo izinto: ukusuka kwingxamiseko yexesha elithile ukuya ekwakhiweni kwemikhwa kancinci kancinciUkuqonda ukuba ixabiso lomntu alilinganiswa ngobukhulu beempahla, nokuba utshintsho olubalulekileyo lolo luhlala ixesha elide ngaphaya kwehlobo, kubalulekile. Ekugqibeleni, akubalulekanga kangako ukulungiselela umzimba wakho iiveki ezimbalwa elunxwemeni kodwa kukwabalulekile ekunyamekeleni impilo yakho unyaka wonke, ngokuzolileyo nangaphandle kwesohlwayo.