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Lapho silolonga, sigxila kakhulu esiswini, emilenzeni nasemzimbeni ongaphezulu. Akuvamile ukuthi sivame ukubheka izingalo ezibukeka zisinda kancane kunokulindelekile. Ikakhulukazi uma kwenzeka abesifazane, amadiphozithi amafutha agxile kakhulu ezingalweni. Ngakho-ke, udinga ukugxila ezingalweni zakho futhi ngesikhathi sokuzivocavoca. Kukhona izivivinyo ezithile zokunciphisa amafutha ezandleni.
Kwesinye isikhathi, noma ngemuva kokwenza umsebenzi onzima, wehluleka ukufeza lezo zingalo ezinamathoni nezicijile. Amafutha afakwa ezingalweni angenza ukuthi abukeke esinda futhi e-pulpy. Ngakho-ke, kunezindlela ezimbalwa ongabeka ngazo izingalo zakho futhi uzilethe ngendlela efanele.
Ukugwema izingalo ezisindayo nezikhukhumezayo, kufanele ugxile endaweni nasekuzivocavoca umzimba ukuze ushise amadiphozithi ezingalweni. Amafutha engalo angancishiswa kuphela ngokuhlanganiswa kokuvivinya umzimba nokudla okufanele. Inhlanganisela yokuqeqeshwa kwe-cardio nokumelana ilungele ukunciphisa amafutha engalo. Ngakho-ke nansi eminye yokuzivocavoca kwengalo engcono kakhulu ongayizama lapho ufuna ukunciphisa amafutha engalo bese uwafaka ithoni.
Ukuzivocavoca Okuyishumi Ukunciphisa Amafutha Engalo:
Ukujima
Lesi ngesinye sezivivinyo ezinhle kakhulu ezingagxili ezingalweni zakho kuphela, kepha nasemzimbeni ophezulu. Vala ama-push grip ups azosebenza emahlombe, izingalo nasesifubeni.
Ama-Triceps Dips
Kuwukuzivocavoca kwengalo okuphumelela kakhulu okuthinta emuva kwezingalo zakho. Beka isihlalo ngemuva bese ugoba (ama-degree angama-90 engqeni yakho) uncike izandla zakho eceleni kwesihlalo ukuze uthole ukwesekwa. Uma ugoba phansi imilenze izoqonda. Donsela phezulu naphansi njengama-push up. Lokhu kuvivinya kuzosebenza emisipheni yengalo ezokwelula ngenxa yokudonsa.
Triceps Cindezela
Yima uqonde ubambe ama-dumbbells ezandleni zombili. Manje phakamisa izandla cishe ngamakhilogremu ama-3 kuye kwayi-5 ngaphezulu kwekhanda lakho bese uzigoqa emuva ukuze kugcine ngemuva kwekhanda lakho. Kancane kancane buyela endaweni ejwayelekile ngemuva kwemizuzwana eyi-10 bese uyiphinda izikhathi eziyi-10.
Ama-Biceps Curls
Lokhu kuvivinya ingalo kushisa amadiphozithi amafutha futhi kuwakhe ngempumelelo. Udinga ukuma uqonde futhi ubambe ama-dumbbells ezintendeni zezandla. Agobeke kuze kube yizindololwane, awubambe bese uyakhululeka. Phinda futhi.
Kuvusa Okuvundlile
Ngisho namahlombe akho asiza ukukhipha umzimba ongaphezulu nokuwakha. Ngezingalo ezincanyana nezinamathoni, futhi udinga ukusebenza esifubeni nasemahlombe. Zama lokhu kuvivinya umzimba ukunciphisa amafutha engalo nehlombe.
I-Triceps Kickback
Lokhu kuvivinya ingalo kusebenza kumadiphozithi enqwabelene ngemuva kwezingalo. Goba phambili bese uphumuza isandla sakho sobunxele esihlalweni. Bamba i-dumbbell ngakwesokunene bese uyiphakamisa ngama-90 degrees engela endololwaneni yakho. Donsela ama-dumbbells emuva phezulu naphansi.
I-Dumbbell Bent Over Reverse Flys
Lokhu kuvivinya kuthinta izingalo zakho, amahlombe kanye nomhlane. Yima uqonde noma ulale ebholeni lokuzivocavoca, futhi usakaze izinyawo zakho ebubanzini behlombe. Goba phambili wenze isifuba sakho sicishe sifane phansi. Bamba ama-dumbbells esandleni ngasinye uwasakaze kabanzi njengoba undiza.
Ukuhambisa iplank
Kungumsebenzi olula othinta izingalo futhi unciphise amafutha avela esifundeni. Ngena endaweni yepulangwe bese uhambisa izingalo zakho kanye nomzimba phambili ngamunye ngamunye.
Umugqa Oqondile
Lokhu kuvivinya ingalo kusebenza emuva, emahlombe nakuma-biceps angenhla. Yima uqonde futhi ulinganise isisindo somzimba wakho ngezinyawo eziqhelelene kancane. Manje bamba ama-dumbbells esandleni ngasinye bese uwaletha kuze kube sezingeni lehlombe. Yehlisa bese uphinda futhi.
Isifuba Cindezela Ebholeni
Lokhu kuzivocavoca kwengalo kugxila kuma-triceps, emahlombe, esifubeni, emisipheni eyinhloko, kuma-glutes nasemilenzeni. Lala ebholeni ngamehlo abheke odongeni futhi umzimba wakho ongezansi usekelwa yimilenze phansi. Kulesi sikhundla sebhuloho, goba izindololwane zakho, ulethe izinsimbi esifubeni sakho. Yidonse iqonde uphumule. Phinda futhi.
