eyodwa. Yini Ebangela Amafutha Engalo?
ezimbili. Yikuphi Ukudla Okufanele Ukulandele Ukuze Ulahlekelwe Amafutha Engalo?
3. Ukuzivocavoca Ukuze Ulahlekelwe Amafutha Engalo
Ezine. Imibuzo Evame Ukubuzwa Nge-Arm Fat
Ah, amafutha engalo. Uyazi ukuthi kuyini. Futhi masithembeke. Sonke siyazi ukuthi akufanele senze izinto eziningi ezinjalo (zonke izinhlobo zomzimba zinhle, emva kwakho konke). Kodwa kusekhona ukungabaza kwesikhashana sonke esibhekana nakho uma kuziwa ekugqokeni phezulu kwe-spaghetti enhle noma ingubo engenamikhono. Uma kunegama elilodwa lokuchaza amafutha engalo, kufanele kube nenkani. Futhi kungakhathaliseki ukuthi ulawula kangakanani ukudla kwakho noma ukunciphisa ukudla okuphuzwayo, amafutha engalo asabonakala ehlala. Kuyacasula, akunjalo? Kodwa ngaphambi kokuthola indlela yokunciphisa imisipha yezingalo ezivuthayo, kubalulekile ukwazi ukuthi yini eholela ekuqoqweni kwamafutha engalo.
Yini Ebangela Amafutha Engalo?
Uma ucabanga ukuthi uwena wedwa obhekene nale nkinga, yazi ukuthi awuwedwa. Amafutha engalo angenye yalezo zinto ezibangelwa ukuqala kokuguga. Njengoba ukhula, yakho isilinganiso se-metabolic ancipha futhi uma ungalandeli indlela yokuphila eshukumisayo, amafutha amaningi angase agcinwe ezingalweni zakho.Nakuba kungekho siphetho esiqondile okwamanje, ezinye izifundo ezenziwe ziye zathola ukuthi amazinga aphansi e-testosterone angabangela ukugcinwa kwamafutha amaningi endaweni engaphezulu yengalo. Njengoba abesifazane bekhula, amazinga e-testosterone emizimbeni yabo ayancipha, okwenza kube nzima ngabo ukulahlekelwa izingalo ezithambile.
Ngakho, lokhu kuphakamisa imibuzo yesigidi samadola. Indlela yokulahlekelwa izingalo ezivuthayo? Ingabe ikhona indlela eqinisekile yokudubula yokunciphisa amafutha engalweni? Ngamafuphi, yebo. Ake siqale ngalokho ongakudla ukuze ukwenze nciphisa izingalo ezivuthayo .
Yikuphi Ukudla Okufanele Ukulandele Ukuze Ulahlekelwe Amafutha Engalo?
1. Gcina ukubala
Into yokuqala okufanele uyikhumbule ngenkathi uzama ukunciphisa izingalo ezithambile ukuthi udinga ukuqala ukubuka inani lama-calorie owadlayo. Ucwaningo luthi umuntu udinga ukushisa ama- kilojoule angaba ngu-3 500 ukuze ashise ikhilogremu lamafutha. Nakuba inani libonakala linzima, kunendlela elula yokufeza lo mgomo. Zama ukunciphisa cishe ama-calories angu-500 ekudleni kwakho kwansuku zonke futhi esikhathini esingangesonto, uzokwazi ukushisa ama-calories angu-3,500. Bhala phansi yonke into oyidlayo nokuqukethwe kwekhalori yakho, encwadini yokubhalela, ukuze uthole indlela elula yokugcina umkhondo wokusebenzisa kwakho.
2. Awukho ushukela
Lokhu kusobala, akunjalo? Wonke umuntu uyazi ukuthi izinto ezinoshukela ophezulu (yebo, ama-sodas, amakhekhe namakhekhe, sibheka wena) azilungile empilweni. Ushukela ngokwawo awumubi neze kodwa ukuze ulahlekelwe izingalo ezigqagqene, umuntu kufanele nciphisa ukudla ngokuqukethwe ushukela ngokweqile. Ukuze unciphise amafutha engalo, yenza izinguquko ekudleni kwakho kwansuku zonke ukuze unciphise ushukela owengeziwe. Ngokwesibonelo, yehlisa izinga likashukela owufaka enkomishini yekhofi noma etiyeni, esikhundleni sokuthenga amajusi ethini noma asebhodleleni, zenzele ijusi yezithelo ezintsha, esikhundleni sokudla okusanhlamvu kwasekuseni okugcwele ushukela, zama uphuthu lwe-oats bese wengeza izithelo ezintsha. ukuze uthole ubumnandi.
3. Ungalokothi weqe isidlo sasekuseni
Lena into embi kakhulu ongayenza kuwena uma ufuna ukulahlekelwa izingalo ezithambile! Ukweqa ukudla kwasekuseni kungaholela ekutheni uzitika ngokudla usuku lonke. Kunalokho, yidla ukudla kwasekuseni okufanele, okunempilo ukuze uqale usuku lwakho ngenothi elifanele.
4. Faka amaprotheni
Uma uzama ukulahlekelwa izingalo ezithambile, kungasiza ukufaka amaprotheni engeziwe ekudleni kwakho. Ukudla okunothe ngamaprotheni izokusiza ukuthi wakhe imisipha eminingi futhi ikusize uthuthukise imetabolism yakho, ngaleyo ndlela ikusize ushise amakholori amaningi. Esinye isizathu sokufaka amaprotheni amaningi ekudleni kwakho ukuthi kuzokusiza uzizwe ugcwele isikhathi eside, okwenza kube lula ukuthi ungavumeli ukulamba phakathi kokudla. Khumbula, inhloso iwukuba nje unyuse izinga lokudla kwamaprotheni, ungakhawuleli ukudla kwakho konke kumaprotheni kuphela. Faka nenyama eningi engenawo amandla, ubhontshisi, amantongomane, imbewu, ukudla kwasolwandle kanye nemifino enamahlamvu ukuze ulahlekelwe izingalo ezithambile.
Ukuzivocavoca Ukuze Ulahlekelwe Amafutha Engalo
Ukube ukunciphisa amafutha engalweni bekulula njengokulawula nje ukudla kwakho. Nakuba ukudla ngendlela efanele kuyisigamu sayo yonke inqubo, kufanele ukunake ngokufanayo nokuzivocavoca. Nazi ezinye Ukuzivocavoca okulula ukulandela imiphumela oyifunayo.1. Ukuphakamisa isisindo
- Okudingayo kulo msebenzi yipheya yezisindo ezijwayelekile. Uma ungenawo ama-dumbbell, ungasebenzisa ibhodlela lamanzi njengebambela.
- Yima izinyawo zakho zihlukene ngobubanzi behlombe.
- Bamba isisindo ngezandla zakho zombili bese usiphakamisa ngaphezu kwekhanda lakho. Nakisisa ifomu. Izingalo zakho kufanele ziqonde.
- Kancane kancane, yehlisa isisindo ngemuva kwakho.
- Ngemva kokubamba imizuzwana embalwa, phakamisa isisindo ngaphezu kwekhanda lakho futhi.
Ngenkathi wenza lo msebenzi, gcina izingalo zakho ziseduze nezindlebe zakho ngangokunokwenzeka.
Yenza amasethi ama-3 wokuphindaphinda okungu-20 lilinye. Phumula umzuzu phakathi kwesethi ngayinye.
2. Amadiphu e-tricep
- Thola isihlalo esifanelekile noma ibhentshi kulo msebenzi. Ukuphakama kwesihlalo/ibhentshi kubaluleke kakhulu. Kufanele okungenani ibe ngamafidi ama-2 ukuphakama kunomhlaba.
- Hlala emaphethelweni esihlalo/ebhentshini ubeke izingalo zakho ngemuva kwakho noma emaphethelweni esihlalo. Qiniseka ukuthi ibanga eliphakathi kwezingalo zakho lihlukene ngobubanzi behlombe.
- Umhlane wakho umi endaweni eqondile, hlala emaphethelweni esihlalo, imilenze yakho yelule phambi kwakho.
- Gobisa izindololwane zakho zibe i-engeli engama-degree angu-90 bese wehlisa kancane kancane umzimba wakho ongezansi usuke esihlalweni uye phansi.
- Bamba lesi simo imizuzwana embalwa futhi ukhumbule ukulawula ukuphefumula kwakho. Adonse umoya kancane. Kuzokusiza ukuthi ugcine ukuma ngaphandle kokuzikhandla.
- Qondisa izingalo zakho futhi bese uphushela umzimba wakho phezulu (ungahlali esihlalweni okwamanje).
- Yenza amasethi ama-3 wokuphindaphinda okungu-20 nsuku zonke ukuze uthole imiphumela ephumelelayo yokunciphisa amafutha ezingalweni.
3. Ama-bicep curls
- Uzodinga ipheya yezisindo kulo msebenzi.
- Yima uqine phansi, izinyawo zakho zihlukene ngobubanzi bamahlombe. Bamba esisindweni esisodwa esandleni ngasinye.
- Ngenkathi ubamba izisindo, qiniseka ukuthi izintende zakho zibheke kuwe, iminwe yakho izungezwe isisindo.
- Phakamisa zombili izisindo ngokugoba izindololwane zakho futhi uphakamise izingalo zakho zibheke emahlombe akho.
- Gcina izindololwane zakho zifakwe eduze eduze kwezinhlangothi zakho ukuze ugcine isimo esifanele.
- Ngemva kokubamba imizuzwana embalwa, yehlisa izisindo ngokwehlisa izingalo zakho.
- Ngokusekelwe ezingeni lokunethezeka, yenza cishe amasethi angu-2 kuya kwangu-4 we-15 noma 20 reps ngalinye.
4. Amapush up
- Lo msebenzi ungasebenza kahle kubo bonke abafuna ukulahlekelwa izingalo ezithambile.
- Gcoba i-yoga mat phansi bese ulala phansi ngesisu sakho.
- Izintende zezandla zakho zibheke phansi, beka izandla zakho phansi.
- Ngezandla zakho eziphumule ngokuqinile phansi, phakamisa umzimba wakho phezulu. Kancane kancane yehlisa umzimba wakho futhi, kuze kube yilapho isifuba sakho sicishe sithinta phansi.
- Njengoba lokhu kuvivinya umzimba kudinga amandla amakhulu omzimba angaphezulu, qala ngokwenza ukusunduza kwamadolo kuqala bese uqhubekela kuma-pushups avamile lapho ukhululeka.
- Beka amadolo akho phansi bese uphakamisa umzimba wakho ongaphezulu kancane. Yima kancane bese uyayehlisa futhi kuze kube yilapho isifuba sakho siseduze nomhlabathi (okuhambisana naso).
- Phakathi nalokhu kuvivinya umzimba, phefumula lapho usendleleni eya phansi bese ukhipha umoya lapho uphakamisa umzimba wakho.
- Yenza izikhathi ezi-3 zamasethi ayi-10 nsuku zonke ukuze uthole imiphumela ehamba phambili.
5. Ipulangwe eseceleni eline-dumbbell liyaphakamisa
- Kuyaziwa ukuthi amapulangwe ayindlela enhle yokwenza umnyombo wakho. Ipulangwe eseceleni lenza okufanayo kodwa uma wengeza ama-dumbbell, ungathola izinzuzo ezimbili. Ngeke nje ukhiphe ingqikithi yakho kodwa izingalo zakho futhi, futhi ungakwazi ukuvalelisa ngokuphumelelayo emafutheni engalo.
- Kulo msebenzi, uzodinga i-yoga mat kanye ne-dumbbell yanoma yisiphi isisindo okhululekile ngaso. (Khumbula, isisindo esinzima kakhulu sizokuholela kuphela ekucindezelekeni kwakho, ngakho-ke, khetha ngokuhlakanipha).
- Hlala endololwaneni yakho, endaweni yepulangwe eseceleni. Ukuze ubambe isikhundla ngendlela efanele, naka ifomu lakho, noma ungase uzilimaze. Kulo msebenzi, indololwane yakho kufanele ibe ngaphansi kwehlombe lakho futhi izinyawo zakho zibe enye phezu kwesinye. Bamba i-dumbbell ngesinye isandla sakho.
- Phakamisa izinqulu zakho kancane kancane kumata ngendlela yokuthi kube khona umugqa oqondile owenziwe kusukela emahlombe akho kuya eqakaleni lakho.
- Nweba ingalo obambe kuyo i-dumbbell ngaphezu kwehlombe lakho.
- Okulandelayo, yehlisa ingalo yakho futhi bese uyiphumuza phambi komzimba wakho.
- Naka ukuphefumula kwakho ukuze ungazicindezeli phakathi nalo msebenzi. Adonse umoya njengoba uphakamisa ingalo yakho ngaphezu kwehlombe lakho bese uphefumula njengoba uyehlisa futhi.
- Phinda lokhu kunyakaza okungenani izikhathi eziyishumi bese ushintsha izinhlangothi bese ulandela izinyathelo futhi.
6. Izikele
- Lo msebenzi ulula ukwenza futhi awudingi izisindo. Uzodinga nje umata we-yoga nesikhala esanele sokuhambisa izandla zakho.
- Gcoba umata bese ume imilenze yakho ihlukene.
- Nweba izingalo zakho zibheke ezinhlangothini zakho futhi uzigcine ziqondile. Lesi yindawo yakho yokuqala.
- Manje, letha izingalo zakho ngaphambili komzimba wakho Futhi uziwele ngendlela ezinqwabelana ngayo. (Cabanga izandla zakho njengezikele zesikelo uma uziwela).
- Buyela endaweni oqale kuyo.
- Phinda lokhu kunyakaza futhi uqhubeke cishe imizuzu engu-20.
- Yenza lo msebenzi nsuku zonke ukuze uthole imiphumela engcono kakhulu.
Imibuzo Evame Ukubuzwa Ngamafutha Engalo
Q. Ungalahlekelwa kanjani ngamafutha engalo ngaphandle kokuthola imisipha?
KUYA . Nakuba ukusebenzisa izisindo kungenye yezindlela eziphumelela kakhulu zokulahlekelwa ngamafutha engalweni, kuza nokukhathazeka kokuthi imisipha yakho izokwanda yini. Nakuba lokhu kuwukukhathazeka okuvamile, ukwakha imisipha akwenzeki ngobusuku obubodwa futhi kuthatha amahora okuzivocavoca okujulile ejimini. Uma, noma kunjalo, usakhathazekile, ungalahlekelwa izingalo ezithambile ngokukhetha ukuzivocavoca okungafaki izisindo. Ukuzivocavoca okufana ne-pushups kungasiza kulokhu, ngoba uzosebenzisa i-bodyweight yakho ukuze qinisa izingalo zakho . I-Tricep dip nayo izokusiza ukuthi ulahlekelwe izingalo ezithambile ngaphandle kokunqwabelana. I-Yoga ingenye indlela enhle.
Q. Ngilisusa kanjani ihlombe elibanzi nengalo enkulu yangaphezulu?
KUYA . Ukukhomba emahlombe akho nje kunzima. Ukwehla okuphelele kwesisindo somzimba kuzosiza amahlombe akho abukeke ebanzi kancane. Zivocavoce okungenani kathathu ngeviki ukuze unciphise umzimba futhi kungasiza ekwandiseni i-metabolism yakho, okukusiza ukuthi unciphise umzimba ukuguqula izinsiza kwesisindo . Kukhona, nokho, ezinye izivivinyo ongayenza. Ukuphakamisa ngaphambili kuzokusiza. - Yima ne-dumbbell esandleni ngasinye izingalo zakho ziseduze kwakho. - Gobisa izindololwane zakho kancane, welula izingalo zakho uziphakamise zifike ezingeni lesifuba - Bamba imizuzwana embalwa, bese wehlisa izingalo zakho futhi.
Q. Kuthatha isikhathi esingakanani ukulahlekelwa amafutha engalweni?
KUYA . Ayikho impendulo eqondile yalo mbuzo ngoba uyahlukahluka kumuntu nomuntu, ukushuba kwesimiso sakho sokuzivocavoca, inani lamafutha onawo kanye ne-metabolism yakho. Uma unamathela ekudleni okufanele futhi uzivocavoce kahle, ungase ukwazi ukubona umehluko phakathi nezinyanga ezimbalwa.
Q. Ngingalahlekelwa kanjani amafutha ngaphandle kokuqeqeshwa isisindo?
KUYA . Faka i-cardio eningi ohlelweni lwakho ukuze ushise amakholori engeziwe. Ukuhamba ngezinyawo noma ukugijima kungasiza. Yoga noma ukusebenzisa a ingqathu ingakusiza futhi ulahlekelwe amafutha. Ukudlala umdlalo kungenye indlela enhle kakhulu yokuthobisa izingalo zakho. Ngaphandle kokuzijabulisa, ithenisi noma i-squash imidlalo emihle njengoba igxila kakhulu ezingalweni zakho. Ama-Pushup, ukuzungezisa ingalo kanye namadiphu e-tricep konke kuyizibonelo zokuzivocavoca ngaphandle kokusebenzisa izisindo.
Q. Mangakhi amakholori engiwadingayo ukuze ngilahlekelwe ngamafutha engalweni?
KUYA . Ucwaningo luthi umuntu udinga ukushisa ama-calories angu-3500 ukuze ashise ikhilogremu yamafutha. Yehlisa cishe ama-calories angu-500 ekudleni kwakho kwansuku zonke futhi ngesonto uzokwazi ukushisa ama-calories angu-3500.
Ungafunda futhi uqhubeke Ungawanciphisa kanjani amafutha obuso kanye nesilevu sakho esikabili ukuze uthole umhlathi ophelele .
