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Akunandaba ukuthi uzibiza kanjani ngokuzuza kanzima, i-ectomorph, noma umncane nje, ake sikutshele ukuthi awuwedwa. Abafana abaningi abazacile ngaphandle lapho benza imizamo yokupakisha ngesisindo esithile esibi futhi bathole amandla emisipha.
Abanye bathi usayizi womzimba uvame ukuchazwa yizakhi zofuzo / i-DNA, okusho ukuthi uma uzalwa uzacile, kungenzeka ukuthi uhlale unjalo unomphela.
Siyaxolisa ukusho, kodwa umbhedo lowo! Izakhi zofuzo zakho azinawo umthelela osayizi womzimba wakho nokuthi uba yimisipha kanjani. Abafana abancane bangakwazi ukugqoka imisipha futhi bakhuluphale, noma ngabe banesimo sokugaya ukudla esisheshayo. Kuyiqiniso ukuthi amadoda amaningi ngokwemvelo azacile abhekana nobunzima ekukhuphukeni komzimba wawo.
Kepha ngokujabulisayo, ukuvuma nokuhlanganiswa kwezinguquko maqondana nendlela ophila ngayo, imikhuba yokudla nohlelo lokuzivocavoca kungakusiza ohambweni lwakho lokuthola isisindo nemisipha ngokushesha.
Kuzofanele usondele ezintweni ezilungile ngendlela efanele uma usuvele unalokho mhlawumbe okuhlukile. Kanjani? Ake sikudlulise phakathi kwezinto ezibalulekile abafana abancane ukuthi bathobele ukuze bathole imisipha ethile ebucayi.
Nawa Amathiphu ama-5 abafana ababhincile ukuze bathole imisipha
- Nqoba Ukukhathazeka
- Yidla Okukhulu
- Phakamisa Heavy
- Amanzi Amanzi Amanzi
- Lala Kanele
1. Nqoba Ukukhathazeka
Okubonakala kuyinselele kuwe njengamanje kungaba yisisindo sokuqala sabafana. Kepha-ke, kufanele uqale kwenye indawo, akunjalo? Vele weqe lokhu kwesaba bese ukulandela-makubonakale kunzima ekuqaleni, kepha ungalokothi ulahlekelwe umbono wempumelelo engale kolunye uhlangothi.
Esikhundleni sokuvumela izinselele, qala ukuphonsela inselelo imingcele yakho kunalokho. Thola isisusa sakho mayikhale kuwe, 'KUZOKWENZEKA.' Ngithembe, uzozizwa umangele uma usufinyelele kwithagethi yakho yokuqala, futhi ubheka emuva ukuthi uthuthuke kangakanani.
2. Yidla Okukhulu
Udinga ukudla kakhulu. Imizimba yethu idinga ama-calories amaningi ukupakisha ngamakhilogremu futhi ikhule leyo misipha. Qala ngokungeza ama-calories angu-500 ekudleni kwakho kwansuku zonke, bese uqhubeka nokwenza kanjalo uze uneliseke ngokuzuza kwakho kwesisindo. Ukudla okufana nenyama engenamafutha kanye nekhalori-mnene kunikeza imiphumela emihle kakhulu.
3. Phakamisa Esindayo
Ukuze kuthuthukiswe kahle imisipha, kuphoqelekile ukuphakamisa izinsimbi ezisindayo ukukumisa ngaphambi noma emuva kwe-6 kuye ku-12 isethi ngayinye. Ukuze imisipha yakho yesifuba ikhuphuke ngobuningi, zama amasethi ama-3-5 ebhentshini lokucindezela ukukhomba amaqembu omzimba wakho amakhulu kunawo wonke. Futhi ngama-quadriceps akho, hamba nama-squats.
4. Amanzi Amanzi Amanzi
Kukhona okunye okuhlukile: Funda ukuthanda nokuphuza amanzi amaningi. Ungahle ungazi kepha amanzi akha amaphesenti angama-70 emisipha yakho. Ngakho-ke ayikho into enengqondo njengamanzi uma kuziwa ekwakheni lezo zicubu ezinkulu nezinamandla. Phuza, okungenani, cishe amalitha amanzi usuku ngalunye.
5. Lala ngokwanele
Ungawanaki amandla acashile okulala. Njengoba ilele, umzimba wakho uyazilungisa kukho konke ukucindezela okulethwa ukuzivocavoca umzimba. Ngokwesayensi ngokwengeziwe, indlala yobuchopho ye-pituitary ikhipha ama-hormone okukhula ngenkathi silele lokhu, ngokubuyisela, kuqhuba ukulungiswa kwemisipha nokukhula. Ukuze uzuze kangcono ngokwesisindo nangamandla, hlosela ukulala amahora ayisikhombisa njalo ebusuku.
Ekugcineni, Umhlahlandlela Wokuqeqeshwa Kwesisindo se-Skinny Guys
Ukuba ngumuntu ozacile, uma usuthole okuyisisekelo manje futhi manje ufuna ukuthola isisindo semisipha, kubalulekile ukwenza ukuqeqeshwa kwesisindo kube yingxenye enkulu yombuso wakho wokuzivocavoca.
Akunasidingo sokuba yigundane lokuzivocavoca lokho. Ukufuna imizuzu emihle engama-45 ukuya ehoreni eli-1 njalo ngeseshini kwanele. Ngezansi, kumayelana nokwenza konke ukusebenza komzimba kathathu ngeviki futhi unganamathela kulokho ngokwenza izivivinyo ezilandelayo ngamasethi ka-1 kuye ku-3 kuma-reps ayi-8 kuya kwayi-12:
- Izikwele
- Ukucindezela kwebhentshi
- Bent over lines
- Ama-curls e-Bicep
- Amanga triceps izandiso
- Phakamisa ithole
Ngakho-ke, manje kufanele kucace ukuthi abafana abancane bangawuthola kanjani umsipha nawo. Bangaklebhuka kanjani, babe nezingalo ezinkulu futhi bahlukumeze. Mane udle uphilile, ulale kahle futhi usebenze njalo.
Yabelana nathi ngohambo lwakho lokwakha imisipha ngokushiya amazwana ngezansi. Uma uneziphakamiso ngathi, zizwe ukhululekile ukukuletha lokho futhi.
