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Ngabe izingalo ezingaphezulu ezi-flabby zikwenza uzizwe uzenyeza? Awuphathekile kahle ngokukhombisa amafutha engalo yakho? Izikhali zingenye yezindawo ezisemzimbeni nazo ezinamafutha angafuneki abantu abaningi abahlupheka nawo. Izikhali zikhuluphala lapho uzuza isisindo ngokudla ukudla okunamafutha okugcwele amakhalori.
Abantu bavame ukukhuluphala emathangeni, esiswini nasesinqeni kodwa iningi labo liphinde lithuthukise amafutha engeziwe ezingalweni. Uma uhlobo lomzimba wakho luthanda ukufaka isisindo ezandleni, khona-ke uzoba nesisindo kuleyo ndawo.
Ukudla kakhulu ushukela nezinhlamvu ezihlanjululwe njengezimpahla ezibhakiwe, isinkwa esimhlophe ne-pasta emhlophe kwandisa ama-calories emzimbeni. Ukuzivocavoca okulula nokudla okunomsoco ohlanganisa izingxenye zamaprotheni anciphile, imifino nezinhlamvu eziphelele kusekela ukwakheka komzimba okunempilo nokukhula kwemisipha.
Kunokuzivocavoca okuthile kwengalo ephezulu okuzosiza ukubuyisa ukuqina kwemisipha. Ngakho-ke, funda ukuze wazi kabanzi ngezindlela eziyi-10 zokulahlekelwa ngamafutha engalo ephezulu ngokwenza lezi zivivinyo.
1. Ama-Bicep Curls
Enye yezindlela ezilula zokulahlekelwa ngamafutha engalo ephezulu ukufaka amanye ama-bicep curls esimisweni sakho sokuzivocavoca umzimba. Ungathatha ama-dumbbells, azosusa amanoni engalo anenkani. Futhi, uma ungafuni ukuthatha ama-dumbbells, ungaya ukuqeqeshwa isisindo.
2. Inqwaba Amaphrotheni Yakho Ukudla
Ukungeza amaprotheni athe xaxa ekudleni kwakho kuzokhuphula imisipha yakho yengalo ngokushesha. Ukupakisha amaprotheni kukhulisa ukuhlanganiswa kwemisipha ngamaphesenti angama-25, okusho ukuthi ungakha imisipha eqinile ngokushesha. Qala ukufaka ukudla kwamaprotheni ekudleni kwakho!
3. Yenza iDip
Ufuna ukuthola izingalo ezincike ngokushesha? Zama ukwenza idiphu ekhaya. Ungakwenza ngosizo lwesihlalo noma ibha efanayo futhi. Ukugoba izindololwane zakho ngenkathi wenza ukuvivinya umzimba ngeke kusize ekwakheni ama-triceps aqinile, kepha futhi kuzocacisa imisipha yakho ye-pectoral.
4. Ukuzivocavoca kweLat Pulldown
I-lat pulldown ehleliwe ingesinye sezivivinyo ezinhle kakhulu zokuthambisa lezo zingalo ezingaphezulu. Ukusebenzisa umshini odonswa phansi ngosizo lwezandla zakho kuzokhipha izingalo zakho futhi lo msebenzi uzokwakha ama-biceps akho ngokushesha. Izokuqinisa futhi iphimbo emahlombe akho, okuzokwenza izingalo zakho zibukeke zinciphile.
5. Ijusi lamagilebhisi
Ucwaningo luthi ukwengeza ujusi wamagilebhisi esimisweni sakho kuzonciphisa amafutha engalo yakho ngokushesha. Ukuphuza uhhafu wenkomishi yejusi yamagilebhisi ngaphambi kokudla kuzosiza ukunciphisa isisindo kanye ne-BMI. Ngakho-ke, kunoma iyiphi ingxenye yomzimba enamafutha athe xaxa, vele uphuze ingilazi yejusi lamagilebhisi.
6. Ukuzivocavoca kweCardio
Ukuzivocavoca kweCardio kungenye yokuzivocavoca okusebenzayo uma kukhulunywa ngokuchitha amafutha. Ukuvivinya umzimba ngeCardio kuzokusiza ukuqeda amanoni engalo anenkani. Ngakho-ke, uma ufuna ukukhala izingalo zakho nomzimba ongaphezulu, ukuzivocavoca umzimba kuyindlela engcono kakhulu.
7. Ukuphusha
Ama-push-up ahle impela ekususeni amanoni engalo anenkani ngoba imisipha yengalo nezingalo zihlala zisebenza ukushisa amanoni. Kungokunye kokuhamba okuyisisekelo kepha okusebenzayo kwamandla namandla. Lo msebenzi uqeqesha imisipha esifubeni sakho, emahlombe, kuma-triceps naku-abs.
8. I-Tricep Presses
Imishini yokunyathelisa iTricep kungenye yokuzivocavoca okubalulekile okusiza ukuqeda amanoni anenkani abuyela emuva engalweni. Lokhu kuzololonga futhi kuqinise indawo yengalo ngokushesha. Ungawenza lo msebenzi ngokuhlala phansi noma endaweni yokuma futhi.
9. Resistance Training
Ukumelana nokuqeqeshwa kumboza ukuphakamisa izinsimbi nokuvivinya umzimba. Lokhu kuqeqeshwa kuphumelela kakhulu ekususeni amanoni anenkani ngokushesha. Ukumelana nokuqeqeshwa akugcini nje ngokushisa amanoni amaningi ezingalweni kodwa futhi nethoni nomzimba wakho.
10. Qala kusenesikhathi
Ukuqala usuku lwakho ekuseni ngokwenza umsebenzi wakho wokuzivocavoca kuzogcina nomzimba wakho uhlanzekile, njengoba kuba lula ngomzimba ukujwayela inqubo. Ngakho-ke, uma ufuna ukususa amanoni anenkani ezandleni, qala inqubo yakho yokuzivocavoca ngaphambi kwesikhathi.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.
I-Superfoods eyi-10 ongayidla ngaphambi kokuzivocavoca
