Yintoni Oyaziyo NgokuQeqesha okuPhakamileyo kweNqanaba lokuQala El Paso, TX.

I-chiropractic ingaphezulu nje kokutshintshwa kwamagqabi. Yilonyango lomzimba wonke olungabandakanya ukuxhaswa kwempilo, ukuguqulwa kokutya, kunye nokutshintsha indlela yokuphila equka umthambo. Ngokufumana isigulane ukuba sithathe amanyathelo athile, ii-chiropractors zibenza bathathe inxaxheba ebalulekileyo ekuphiliseni kwabo.

Ukuzivocavoca kubalaseleyo kungekhona nje ukuphilisa kodwa kunye nokuthintela ukulimala kunye neemeko ezithile zempilo. Ukuzilolonga rhoqo kunceda ukunciphisa ubunzima, ukuphucula ukuguquguquka, ukushukuma, kunye nokulinganisela, ukwakha izihlunu, kunye nokwandisa amandla. Noko ke, abantu abaninzi abawenzi ngokwaneleyo umthambo. Esona sizathu siphambili abasinika sona kukuba abanalo ixesha. Kukho indlela yokuzilolonga, nangona kunjalo, enokufumana iziphumo ezimangalisayo ngemizuzu nje eyi-12 ngosuku okanye ngaphantsi: Uqeqesho lweXesha eliPhezulu, okanye iHIIT.

Yintoni i-HIIT?

Uqeqesho oluphezulu lwekhefu yindlela yokuzivocavoca ebandakanya ukutshintshisana kwamacandelo omsebenzi ophezulu kunye nomsebenzi ophantsi.

Emva kokufudumala kwemizuzu emi-2, ungazama nayiphi na kwezi I-HIIT:

• Sprint ngomzuzu we-1, hamba imizuzu emi-2, phinda amaxesha amaninzi
• Kwibhayisekile emileyo, nyonyoba ngokukhawuleza kangangoko unako kangangemizuzwana engama-30, emva koko ucothise malunga nomzuzu omnye kwaye uphinda izihlandlo ezininzi.
• Tsiba intambo, ixesha eliphindwe kabini kwimizuzwana engama-30, emva koko utsibe-uhambe umzuzu omnye.

Into eyenza i-HIIT ibe nomtsalane kwizigulana ezininzi kukuguquguquka kwayo. Izigulana ziyakwazi ukuziqhelanisa nawo nawuphi na umsebenzi wokuzilolonga ezithanda ukuwenza. Ikwasebenza ngokukhawuleza kuneendlela ezininzi zokuzilolonga. Apho uninzi lwemithambo kufuneka lwenziwe iyure okanye ngaphezulu, iHIIT ifuna kuphela malunga nemizuzu eli-15 ukuya kweli-12, kwaye ibonelela ngemithambo ye-cardio ebalaseleyo, ngoko iyanceda ekwandiseni imetabolism.

Kwiiveki ezimbalwa, izigulane ziya kubona ukuphuculwa okubonakalayo, kubandakanywa ukulahleka kwesisindo, ukunyuka kokunyamezela, kunye namandla amaninzi. Ayifuni izixhobo ngaphandle kokuba isigulane sifuna ukusebenzisa ibhayisekile, i-kettlebell, intambo yokutsiba, okanye ezinye izixhobo zokuphucula ukusebenza kwazo. Isigulane kwakhona sihlala silawula ngokupheleleyo. Banokugqiba inqanaba lokuzilolonga kunye nokuqina okufanelekileyo kubo.

Iinzuzo ze-HIIT

I-HIIT ineenzuzo ezininzi ezinkulu, kubandakanya ukwehla kobunzima obucacileyo kunye nezinto ezinxulumene nokomelela. Intetho ka-2012 kwiEuropean Society of Cardiology yatyhila enye ingenelo. Lolonga isebenze i-enzyme, i-telomerase, ethoba inkqubo kwakhona. I-HIIT ivuselela ukukhululwa kwe-telomerase ngelixa inciphisa ukubonakaliswa kwe-p53, iprotheni ekhuthaza ukuguga kwangaphambili, ngexesha elifanayo.

Ngamanye amazwi, i-HIIT inokunceda ukucotha okanye ukubamba inkqubo yokuguga. Ezinye ezijoliswe kulutsha ngeenzuzo ze-HIT ziquka:

• Ukuphucula ithoni
• Amandla amaninzi
• Isikhumba esinamandla
• Amanqatha omzimba ophantsi
• Ukwandisa libido
• Ngaphantsi imibimbi

I-HIIT inokunceda ukulungelelanisa amahomoni athile emzimbeni afaka isandla kwimikhwa yokutya engafanelekanga (njengokutya koxinzelelo) kunye nokuzuza ubunzima. Ihomoni i-leptin kunye ne-ghrelin zinoxanduva lobunzima. I-Ghrelin, ihomoni yendlala, ihlala inoxanduva lokukunika i-munchies kwaye ibangele ukunqwenela ukutya okunetyuwa, okuswiti, kunye nokuqhotsiweyo. ILeptin yihomoni elumkisa umzimba wakho xa unokutya okwaneleyo. Inika loo mqondiso opheleleyo. Xa ezi hormone zimbini zingasebenzi ngendlela ebekufanele ngayo, oko kunokubangela ukutyeba kakhulu nezinye iingxaki.

Ukuhlala usempilweni kwaye usempilweni kubalulekile ukugcina umzimba usempilweni kunye nomqolo. Yiyo loo nto ii-chiropractors zihlala zincoma i-HIIT. Kuyanceda ukwenza umzimba ube sempilweni kwaye ulungele ukuba xa kuvela iingxaki, unokuba negalelo elikhulu ekuziphiliseni. Ukuba ufuna ukulahla iipounds ezimbalwa okanye ufuna ukufaneleka ngakumbi, thetha ne-chiropractor yakho malunga ne-HIIT kwaye ufumane iziphumo ngokukhawuleza.

I-Chiropractic edibeneyo kunye neRehab